While the language in this article might seem definitive, it reflects personal experiences and opinions, not medical advice, and you should always consult a healthcare provider before making any changes to your diet or lifestyle; note that AI tools were used to help create this content.
What we eat daily plays a big role in how we feel. In this post, I’ll take you through a typical day of my meals and snacks, showing how I balance nutrition, flavor, and convenience.
I want to share my daily meals with my readers, mainly for health reasons, and my journey of being vegan for 6 years and how it has helped me. I will also share some of my research on how I’ve adjusted certain foods. At the beginning of my plant-based journey, I wasn’t always eating my best, but over time, my vegan diet became healthier.
Breakfast
In the morning, I usually prepare my breakfast around 10 am. I eat the same breakfast every day now, compared to four years ago. This routine helps me stay healthy and feel good for life. A consistent plant-based breakfast may support longevity and help prevent serious illnesses later on.
I’m 39 years old and take medications, so I need to be careful. Some medications can lower platelet count, which may cause anemia, or affect white and red blood cell counts. My psychiatrist advised me to be cautious.
My typical breakfast includes 3-4 fruits, steel-cut oats with cacao powder, nutmeg, cinnamon, and a few cacao nibs. Before I eat, I drink Moringa powder (5 teaspoons, diluted in water), which I’ve been taking for a year and 5 months. I also mix ground chia, ground flaxseed, and amla powder in water, 2 tablespoons each of chia and flaxseed, and 1 tablespoon of amla. This drink helps build bones and muscles, reduces cholesterol, supports heart health, reduces inflammation, stabilizes glucose levels, and provides magnesium, B vitamins, and iron.
I always drink a morning tea with turmeric, ground ginger, cinnamon, and a pinch of black pepper, which supports mental well-being, provides antioxidants, and helps with pain relief. I’ve also written about how ginger helps relieve menstrual cramps, reduce heavy bleeding, and shorten periods, which is why I love drinking it.
Tip: Use ground chia and flaxseed instead of whole for better nutrient absorption.
Lunch
Since I eat a big breakfast, my lunch is usually light, a small snack. I typically have 10 pistachios, veggie broth, 2 seaweed sheets, and/or dry fruit. Sometimes I switch it up with rice or potatoes. Veggie broth helps boost energy, keeps me full longer, and increases B vitamins. I often add 1 teaspoon of nutritional yeast for an extra nutrition and energy boost.
I also eat a bit of cilantro and cucumber, which counts as 1 of my 3 daily greens and provides vitamins K and C. These foods help me stay focused and concentrated during the day.
Dinner
A typical dinner includes veggie protein, vegetables, healthy fats, and grains. Around 5 pm, I prepare colorful veggies: 2 carrots, 2 celery stalks, 1-2 tomatoes, half a bell pepper, and a cruciferous vegetable like broccoli, sauerkraut, or kimchi (2 of 3 daily greens).
I usually pair this with gluten-free brown rice or spaghetti. Sometimes I include half a sweet potato for extra nutrients. For protein, I rotate between 1 cup of chickpeas, red kidney beans, black beans, or white beans. Occasionally I have smoked tofu or, as comfort food, whole-grain toast with hummus. These proteins help build and repair muscles, support digestion, keep me full longer, prevent blood sugar spikes, support circulation, and provide iron, magnesium, folate, and B vitamins, giving long-lasting energy.
Tip: Eating chickpeas and beans regularly can replace less healthy protein sources and make meals more balanced and budget-friendly.
Snacks
I usually enjoy fruit or a banana at night. My favorites are peaches, plums, oranges, or bananas, which help me sleep better, are easy to grab, and curb cravings. Once a month, I snack on pickled veggies after lunch or before dinner to avoid eating chips.
Drinks
I drink 8-10 glasses of water daily. If I wake in the middle of the night, I have chamomile tea and some fruit to help me fall back asleep. On mornings when I’m out of fruit, I make 1-2 cups of smoothie with protein powder for extra protein and taste.
This is just what works for me. Everyone’s diet is different, and it’s all about finding meals that make you feel nourished, energized, and happy. I hope my experience can offer some ideas or inspiration, but the best diet is one that fits your unique body, lifestyle, and needs.
Before making any major changes to your diet, it’s always a good idea to consult a doctor, registered dietitian, or qualified health professional to ensure it’s safe and appropriate for you.
