What A Whole Foods, Junk Food, & Keto Vegan Eat In A Day

Hi, I'm Rachel, and I'm gonna show you what I have for breakfast, lunch, and dinner eating a whole foods, plant-based diet. Hi, my name is Bridget. Today, I'm gonna walk you through what I eat in a day as a junk food vegan. Hi guys, my name is Maya, and I'm going to show you what I eat in a day for breakfast, lunch, and dinner as a keto vegan. For breakfast, I made sweet potato pancakes. First, I added some sweet potato and banana to a bowl and mashed it up until it was smooth. Then I added in some non-dairy milk, some apple cider vinegar, neutral oil, and some vanilla extract, and stirred that all up until it was smooth. I also forgot to add in my maple syrup, so I added in a little bit of that. And then for my dry ingredients, I used oat flour. I just ground up some oats in the food processor, some ground flax meal, baking powder, baking soda, cinnamon, nutmeg, and salt, and stirred that up until it was just combined. You wanna be careful not to over-mix here so your batter still has a few lumps. Then I sprayed a pan and added in my pancake batter. Once it started to bubble a bit, I flipped it until it was golden brown on both sides. Then I stacked them up and added on a dollop of some coconut yogurt, along with some fresh blueberries and nectarines that are in season right now. This looks so good. I love making this breakfast when I want something delicious that's still healthy. It's packed with nutrients and has tons of fiber that will fill you up. For brekkie, I made a McDonald's-inspired egg McMuffin sandwich. So to start off, I heated up my vegan bacon. This one is from Sweet Earth. It doesn't look like bacon, but it smells like bacon, makes you just as happy as regular bacon does. And then I'll heat up my frozen hash brown and folded egg from Just in my toaster. Yes, it works this way, helps me save some dishes. And then I'll toast my English muffin same way as well. And then I'll take my hash brown, put a slice of Miyoko's cheddar cheese, and then I'll nuke it for like 15 to 30 seconds so it's melty just like McDonald's does it. Then we assemble everything, put some spinach on, make it look healthy. And then I added hot sauce because I need hot sauce with everything. This one, I used Truffle Hot Sauce. And then yeah, here's the final product. It's super filling and it's not the healthiest breakfast, but it's vegan. Breakfast, I'm going to make a blueberry cinnamon chia seed pudding. I start by pouring in coconut milk, full fat. Then I like to add a little almond milk just for some vanilla flavor and a little more protein. A couple of tablespoons of chia seeds. I mix it all in there. And then of course some cinnamon. It's really, really yummy and sweet without having any artificial sugar. That's my cat, Bunny, wanting to have a bite herself. I like to mix some high fiber, low carb blueberries. Yes, they're keto friendly. Right into the chia seed pudding, set it in the fridge, and top it all off with a little more blueberries. I decided to become a keto vegan because my weight has fluctuated by 50 to 100 pounds my whole life. And a high fat, low carb diet works for my body. For lunch, I made a broccoli and kale salad with tahini dressing. First, I added in some shredded red cabbage, kale, chopped broccoli, some diced red bell pepper, shredded carrots, scallions, and some edamame. Then for a dressing, I used some tahini, which is a great option instead of using oil, some lime juice, soy sauce, a little bit of maple syrup, black pepper, garlic powder, and some water to thin it out. And mix that all up until it was smooth. Then I added in a little bit more water until the dressing reached the consistency I wanted. Then I poured that over the salad and mixed it up really well. Learning about the health benefits of a whole foods plant-based diet was one of the main reasons I became interested in veganism. And even though I don't eat this way all the time, this is the diet I really aspire to, which is full of lots of whole grains, legumes, and fruits and vegetables. For lunch, I made soyrizo tacos. So to start off, I would grill some onions. I love red onions over yellow onions, so I'll cook that down until they're super soft. And then while they're cooking, I'll leave that to the side and start on my soyrizo. I started making this in college and I started off by using regular potatoes, but that would take too long and I would be too hungry, so then I realized hash browns were quicker. So I would just throw that in and then add in my soyrizo, add in some chili flakes to make it a little spicier. And then while that's cooking, I'll heat up my tortillas. So to plate, I'll put on my tortillas, soyrizo, grilled onions, the cilantro and onions, and then some avocados. So here it is, and then I'll put some Valentino hot sauce on top. This is literally happiness in a little bite. Like nothing makes me happier than tacos. I'm from LA. I am made to love tacos. So for lunch, I'm going to make this really yummy grain bowl. So first I start by putting all of my veggies on a pan, some freshly chopped garlic, making sure I spread it over all of the veggies, and then pour lemon juice for a little bit of added acidity. I do this all on one pan. It's really easy and they cook at the same time. And I salt them to bring out that flavor and then coat them all in some olive oil. I made my own barbecue rub out of smoked paprika, mushroom powder, and onion powder. It's really yummy and has a lot of good umami. I toss them all to make sure they're evenly coated with washed hands. And I'm adding some basil leaves, fresh from a basil plant. I always find the fresher the veggies, the better the taste. I'm putting them in the oven at 350 degrees for about 20 minutes. And while I'm cooking, I'm going to heat up some oil and make my cauliflower rice really easy. I like to salt the oil to bring out its flavor. That's some freshly chopped garlic and ginger, as well as freshly ground pepper. I stir up all the cauliflower rice and that's it. Now it's time to plate. So I'm just gonna put all of my veggies on my bowl. I put half of an avocado. Make sure I get all of that fat. And then what you see there is some homemade savory peanut butter. I top it off with some freshly ground pepper and take a bite. Even my non-vegan boyfriend said it was amazing. For dinner, I made a minestrone soup packed with lots of seasonal vegetables. First, I added just a little bit of oil to a pot. Then I added some diced yellow onion, carrots, and potatoes, and stirred that up until the onions were translucent. A whole foods plant-based diet is really big on starches, like sweet potatoes, potatoes, and all kinds of legumes, which is great for me because potatoes are probably my favorite food. Then I added in some garlic and stirred that up until it was fragrant. For seasoning, I added some dried basil, oregano, salt, and pepper, and then added in some fresh green beans. You can use frozen, too, and stirred that up. Then I added in some beautiful heirloom tomatoes that I just got from the farmer's market, some canned crushed tomatoes, my vegetable bouillon, and about eight cups of hot water for my broth. Then I brought that to a simmer and covered it and let it cook for about 40 minutes. Then I added in some zucchini, some cannellini beans. I try to avoid white pasta when I'm eating this way, so I use some chickpea pasta instead. Then I added in some kale and let that cook for about 10 or 12 minutes until the kale had wilted and the pasta was fully cooked. I've been trying to mostly get my produce from the farmer's market and practice eating more locally. Pretty much all of the vegetables I got were in season, which just made this soup taste 10 times better. It's so healthy and flavorful, and the best part is you have tons of leftovers. For dinner, I decided to heat up some mac and cheese and some quote-unquote buffalo wings. You know, it's the end of the day and we're not trying to cook that much, so I honestly just used Trader Joe's pre-made vegan mac. No shade, but she needs a little seasoning. Add in some garlic powder, some red chili flakes, some pepper, and nutritional yeast to make it taste a little bit cheesier. And then you could honestly do this in a microwave, but do whatever you want, you know? So plop her into a bowl, and then I heated up some panko breadcrumbs in a pan for like three to four minutes just to have it all toasty and stuff. And for the wings, I decided to use this Field Roast brand. So I'll put it into an air fryer, let her cook for 15 minutes for 375 degrees, and then heat up the sauce as instructed, you know, wait for it to boil, then add in the wings, let the sauce reduce, and that's my whole dinner. And then I'll add in my Brussels sprouts, of course, for health. So for dessert, I decided to make a Crunch Bar chocolate shell on top of vanilla ice cream. So to make that chocolate shell, you'll need some semi-sweet chocolate chips, put in some coconut oil, and then throw it in the microwave for like 30 seconds to a minute, and then scoop out some ice cream, have that ready for your chocolate. And then once that chocolate's all melted, throw in the Rice Krispies, just to have that Crunch Bar effect. And then you'll place all of that chocolate on top, and it tastes so heavenly. Shout out to all my lactose intolerant babies. You know, this is your go-to. Being vegan is super easy. I've only been vegan for three years, so, you know, I still remember how everything tasted. I still crave some stuff, but an easy Google search will have you making an alternative. Especially nowadays, there's a lot of options. So this is one of my favorites. It's keto Pad Thai. I'm adding in my own peanuts, some tahini, coconut oil, garlic and ginger, lime juice, lemon juice, water, to thin it out and make it a sauce, and then some soy sauce. That's freshly ground pepper. Blend it all together. It's really satisfying and really, really easy to make. I'm thinning it out just a little more and adding some extra salt. So now I'm gonna heat up my oil in my pan, salt it to bring out its flavor. I'm adding the white ends of green onion, and I also like to add the green parts too, just to bring out as much flagrant flavor as I can. Stir it all together, let it heat up and brown just slightly. Then I'm putting some ginger and garlic again, and let that brown for about a minute. Some fresh red chili pepper, sauteing it all together. Then I'm going to add my tempeh, which I use as like a chicken yummy protein replacement, and some lemon juice for acidity, soy sauce. Traditionally pad thai will have bean sprouts and carrots, but personally I like to use chopped cabbage and some carrot shreds, and I'm gonna saute it all together as well. I added a little more tempeh just because you can never get too much protein. And then my miracle noodles, they're actually made out of tofu. They taste so good. And I'm sauteing it all together and then putting in my peanut butter sauce. There's a ton of fat, a ton of protein, making sure I get it all evenly coated. At first, it does take a little bit of time and a little bit of research to figure out ways to replace some of your favorite foods, but many grocery stores carry keto replacements for just about any food you can imagine. And I can really take the time to make delicious meals that I enjoy and that feel good to eat and feel ethical to eat as well.