Meals for a Day- Breakfast, Lunch, Dinner!

I often get asked, what can you eat or do you only eat salad? I actually eat more rich, flavorful and a larger variety of food now then I ever did. Before being a vegan, I actually ate horribly. I ate all processed foods, mostly frozen food that gets heated up in the microwave and fast food for every meal. I never cooked or ate anything that was homemade. It is incredible the amazing taste food has when it is homemade and not processed. I am happy to offer this for my baby as well. He eats what we eat. This guarantees he is getting everything he needs in the day. The baby is a great eater too. He is not picky and loves food. He loves many foods that typical babies do not like. Hummus, couscous, falafel, all fruits and veggies and garden burgers are among his favorites. This is the format we follow for all of us.


Breakfast- Grain, Fruit, Dairy Sub/Protein

Snack- Fruit, Vegetable, Grain

Lunch- Grain, Vegetable, Fruit, Dairy Sub/Protein

Dinner- Grain, Vegetable, Protein, Healthy Fat

Snack- Fruit, Vegetable, Grain


Dairy Sub- plant based milk yogurt, plant based milks- added to cereal, smoothies, etc.-2 or more daily. For babies/toddlers they need more. We do 20-25oz of soymilk mixed with a toddler soy formula for extra vitamins and DHA. Always use organic/non gmo soy products.

Vegetable- variety to eat the rainbow, mix of raw and cooked-4 or more servings/day

Fruit- variety to eat the rainbow- 2 or more servings/day

Grains- healthy grains- oats, millet, quinoa, couscous, whole grain breads, buckwheat, whole grain pasta, sprouted grains- 5 or more servings/day

Protein Alternative- beans, lentils, legumes, chickpeas, tofu/tempeh, nuts, seeds, spinach, soy-2 or more servings/day

Healthy Fats- Avocados, nuts, seeds, dairy subs- almond/soy. Omega 3/6’s- hemp hearts, flaxseeds, chia seeds-1 or more servings/day

Water-as much as possible throughout the day.


Here is a day worth of recipes to make-


Breakfast:

Peanut Butter Banana Oatmeal Bake

This is a healthy oatmeal bake. The best part is it takes only about 10 minutes to prep and about 30 minutes to cook. Then you can keep it in your fridge for the week or freeze for future use. Gluten Free, Dairy Free, Vegan and super healthy with no added refined sugar!


Ingredients-I use all organic ingredients

  • 3 cups quick cooking oats

  • 2 tsp baking powder

  • 1 tsp sea salt

  • 2 tsp ground cinnamon

  • 4 overripe bananas mashed

  • 1/2 cup creamy peanut butter

  • 2 tsp pure vanilla extract

  • 1/2 cup 100% pure maple syrup

  • 2 Flax Eggs- (1 tbsp flax meal with 2.5 tbsp water- mix and sit for 5 mins. This equals 1 Flax Egg. For this recipe, double this)

  • 1 1/2 cup unsweetened almond milk (or any plant based milk of your choice)

Topping:

  • ¼ cup creamy peanut butter melted

Instructions-

  1. Preheat oven to 350 degrees F. Grease a 9x13” baking pan and set aside. I used Earth Balance to grease it with. Try to avoid using aerosol cans as they are highly carcinogenic.

  2. Mix Flax Eggs as indicated above and set aside.

  3. In a large bowl mix together the quick cooking oats, baking powder, sea salt and ground cinnamon. Set aside.

  4. In a large bowl mix mashed banana and peanut butter together until combined.

  5. Add in the vanilla extract, maple syrup and flax eggs. Mix until combined.

  6. Add the almond milk and mix.

  7. Add dry ingredients to wet ingredients and mix thoroughly.

  8. Pour the mixture into a lightly greased 9x13” baking pan.

  9. Bake at 350 degrees for 35 minutes. Or until the top slightly springs back when touched and the edges are just lightly brown.

  10. Melt the extra peanut butter, drizzle on top.



Lunch:

BALSAMIC VEGGIE PASTA

This easy recipe is loaded with fresh veggies, whole grain pasta and some healthy fats.



Ingredients-I use all organic ingredients

  • 2 boxes of uncooked penne pasta. (I used Ancient Harvest Gluten Free Penne noodles)

  • 1 small red onion, peeled and diced

  • 1 large head of broccoli florets, cut into bite-sized pieces

  • 1 red bell pepper, cored and diced

  • 1 can of black olives, sliced

  • Sea salt and freshly-cracked black pepper to taste

  • 2 TBSP Italian Seasoning (more or less per taste)

  • olive oil

  • balsamic vinegar

Instructions-

  1. Cook pasta in a large pot according to package instructions. Drain the pasta and set aside to cool.

  2. As the pasta water is heating and the pasta is cooking, clean and cut veggies.

  3. Toss pasta and veggies with balsamic vinegar and olive oil to cover. Add Italian seasoning, salt and pepper and mix well.

  4. Cool in fridge and serve chilled.


Little E's lunch- This pasta salad with grapes and a plum

Dinner:


Tofu Broccoli Stir Fry with Cauliflower Rice

Ingredients-I use all organic ingredients

  • 1 package of extra firm tofu. You can buy it already diced if you wish.

  • 2 large head of broccoli florets, cut into smaller pieces

  • 8-10 oz Frozen Edamame

  • 1 bushel of green onions

  • 1 TBSP ground ginger

  • 1 TBSP garlic powder

  • 2 packages of frozen cauliflower rice

  • Low sodium soy sauce or liquid aminos

  • Sesame oil

  • Cornstarch


Instructions-

  1. Drain tofu and pat dry.

  2. Dice tofu into cubes, if it's not pre-diced, place the cubes in a bowl.

  3. Toss with cornstarch to coat. This helps to achieve a little crisp on the edges of the tofu.

  4. Heat large skillet with oil until hot. I used coconut oil.

  5. Add tofu and start to pan fry.

  6. Cook the tofu for about 10 minutes, stir often until all sides are cooked and crispy.

  7. Remove tofu and put aside.

  8. In pan add garlic, ginger, green onion, broccoli and edamame. Pan fry with 1/3 cup low sodium soy sauce or liquid aminos, 1/4 cup sesame oil, 1 TBSP cornstarch- mix well and pour in with vegetables.

  9. Add tofu back in to mix well and remove from heat.

  10. In a separate sauce pan, cook frozen cauliflower per package (about 5 minutes)


Dinner with pumpkin applesauce






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