The Healthy, Practical Plant- Based Diet: A Typical Day. What do you eat during a typical day? Even as the plant- based diet for athletes becomes more commonplace, people still ask me this question all the time. And I like it — it’s an opportunity to explain that you can eat 1. I have two young kids and work hard, and as a result, I’ve streamlined my diet so that it’s affordable and doesn’t take a lot of time. But I do make food a priority, like it should be. I’m very happy with my version of a healthy, plant- based diet, and I’m happy to share it with you in this post.
A Typical Day on a Plant- Based Diet. I eat according to a few simple guidelines (e. I feel mostly full). My focus is on simplicity and health, and one of the amazing things I’ve found is that over time my palate has adjusted so that simple, healthy food is the food that tastes good.
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But there’s another important point here. I’ve set up my diet so that I eat the same types of meals most days until dinnertime, adding variety only within a certain category of foods (like mixing up the fruits or nuts in the smoothie, or choosing different veggies or dressing for the salad). And what that means is that each day, there are relatively few decisions I have to make around food. This is important because: The fewer food decisions you have to make early in the day, the better the choices you’ll make later (see: decision fatigue), and. When you know ahead of time the types of meals you’ll eat, you can “engineer” your diet to include exactly what you want and none of what you don’t.
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But I should add that what follows is only a “typical” day — this is the stuff I’ve consciously decided to eat on a daily basis. But because I’m a human, I like eating a muffin when my wife bakes them for the kids’ school, or the times when I have leftover (delicious) pasta for lunch instead of my usual salad. I don’t stress a bit about these little indulgences, because know that what I do most of the time is what matters. With that, here’s what a typical day looks like for me. Water, tea, or coffee. Except when I’m actively trying to put on weight or build muscle, I don’t eat anything for the first few hours of the day.
Just water and cup of tea or coffee. I can’t really call myself an intermittent faster, but I do believe that one of the reasons people are overweight is that they don’t give their bodies enough time between meals. So I try to extend the overnight fast as long as I can, by making sure I don’t eat until I’m really hungry each morning. Most of the time, that’s not until 9am or 1. This isn’t easy for everyone, but I’d suggest just paying very close attention to your body in the morning — are you actually hungry, or just eating because that’s “what you do” when you wake up? Smoothie. My first meal of almost every day is a smoothie. The Perfect Smoothie Formula is the template I use, but not strictly.
Over time, and especially since having kids, I’ve learned to appreciate simplicity in the kitchen, and this extends to the daily smoothie. Most days, my smoothie recipe looks like this: 2 handfuls of mixed frozen berries — raspberries, blueberries, blackberries, or strawberries (usually I choose two)2- 3 very ripe bananas. I moved to the freezer after they peaked)1/3 cup raw walnuts. DHA/EPA supplement.
This makes enough for two giant smoothies, and I can usually count on my wife and kids to drink the one that I don’t. There’s no measuring; I just eyeball the amounts and adjust if something tastes off. I make the smoothie in my Blendtec, which does a good job of grinding the nuts and seeds at once with everything else. But if you don’t have a Vitamix or Blendtec, you can grind the nuts and seeds into a powder in a coffee grinder, then add that powder to your smoothie. As for protein powder? I used to add that, along with flax oil or coconut oil, but I’ve shifted heavily towards whole foods and found that I do just fine without any of those supplements.
More on supplements here.)And on that note, no, I don’t think about protein anymore. Or any other macronutrient amounts or ratios, for that matter. Sometimes) Whole wheat pita or pancake. If I’m hungry before lunchtime (and I’m not usually), I eat a whole- wheat pita spread with almond butter, or perhaps throw a small frozen pancake in the toaster (always this recipe, which we make in huge batches and freeze for the kids’ daily breakfast). I don’t usually put anything on the pancake, and think of it almost like bread, but every now and then I drizzle some maple syrup on it. Because, again, that thing about being a human.
Giant salad with beans and nut- based dressing. I used to eat dinner leftovers for lunch each day, but as dinnertime has gotten busier with kid activities, I found that too often I was skipping the big salad I used to eat before dinner.
So now I eat it for lunch. A typical salad for me looks like: Half a plate full of romaine or green leaf lettuce (pro tip: skip the clamshell packs and just chop it yourself; it lasts much longer and is cheaper)Half a plate full of something more bitter, like dandelion greens, radicchio, or kale (usually, bitter = more nutrients)Some cruciferous veggies like red cabbage, radishes, or broccoli. Whatever else I have around: carrots, celery, tomato, scallions, avocado etc. I use different beans sometimes, but I like the texture of chickpeas the best. Whichever beans I use, if they’re not made from scratch, I buy low- or no- sodium cans)Nut- based dressing (see below)I don’t believe you need to eat 1. Which means no oil, not even olive oil.
So what to use for dressing, then? Keep in mind that the point isn’t to remove fat, which is important for absorbing all the micronutrients in the salad. Instead, it’s to get the fat in whole- food form, which means nuts or avocado. Most often I use this raw, cashew- based ranch dressing recipe I got from my friend Sid Garza- Hillman: 2 1/2 cups cashews (you can soak them for a creamier dressing)2 cups filtered water for blending. Blend all ingredients (ideally in a high- speed blender) until creamy and smooth.
Make sure not to blend so long that the dressing gets hot. If it’s too thick add more water. It’ll thicken in the fridge; just add more water to make it pourable again. It’s delicious, even for non- vegans.
The kids love it too. Important: This salad isn’t a small meal.
It takes a long time to eat, and I’m almost completely full when I’m finished. When salad is your meal, it shouldn’t leave you hungry. A piece of fruit, or hummus & veggies. Not much to say about this one. The salad digests quickly and I usually need a snack in the afternoon. If I’m going for a run, I’ll choose the fruit, so that I get some sugar in me to help with the workout (and usually have a piece afterward, too). The hummus I use is either Roots Oil- Free or a homemade version.
Dinnertime! It’s worth pausing here to note that up until now, there haven’t been many decisions to make, like I mentioned in the introduction. So no stress, no decision fatigue. And on my “best” days, before dinnertime my diet has been entirely: Fruit. Vegetables. Beans.
Nuts & Seeds. Water, coffee, and/or tea.
To me, these are the healthiest foods I can eat. I’ve got nothing against whole- wheat flour or other grains; I just don’t think they contribute as much in the way of micronutrients as the foods above.
But when I’ve eaten this way all day, I feel totally okay about eating a big old vegan pasta dish, a whole- food vegan pizza (we use a sprinkled cheese made from cashews and nutritional yeast instead of the processed vegan cheeses), or stir- fry with brown rice for dinner. Those are pretty typical choices for me. Other favorites around my house are lentil- and- rice dishes; a grain, a green, and a bean; rice and beans, curries and stews, and of course, tacos and burritos. So pretty much anything that’s Italian, Asian, Indian, or Mexican, as long as it’s vegan and mostly whole- food. Fuhrman fan, and if you are too, you might have noticed that I get at least four of his six daily GBOMBS (stands for greens, beans, onions, mushrooms, berries, seeds) before dinner.
So I do make an effort to include onions and mushrooms in most dinners, even if they’re not in the recipe I’m making. If they really don’t fit, I water- saute some kale with onions and mushrooms as a side dish when I have time. We choose meals that are fairly quick, based on whole foods, and kid- friendly. It’s not always blissful — sometimes the kids refuse to eat or keep wandering away from the table or take freaking forever to finish, and sometimes my wife or I am stressed from a hard day. But I do think it’s really important to have this uninterrupted time together, so we make a habit of eating together every day. A glass of red wine or beer. Almost always just one glass, and when it’s beer, I try to keep it low ABV.
Yep, this is my indulgence. Although we as a culture are fond of sharing articles that say alcohol is good for us, I don’t believe it. I think alcohol is the most unhealthy part of my diet, but it’s a small indulgence. Most days I choose red wine because I think it’s the healthiest option. I don’t usually eat any dessert, but if for some reason I’m craving something sweet at the end of the night, I’ll have a bowl of cereal with almond milk or some fruit. The Key to Lasting Change. So there you have it!
If you’re new to a plant- based diet, or just trying to make yours even healthier, then I hope this is helpful. Coming up on six years as a vegan, my diet is still evolving, and trust me, it looks drastically different from how it did when I started. You might also enjoy a post I wrote called 1. Foods Worth Eating Every Single Day, which I wrote about a few other small, specific things that I try to include each day within these meals. As I’ve learned more about nutrition, my thoughts about which foods are the most important have changed somewhat, but that post still provides a good place to start.
The key for me has been extremely slow, gradual change.
My Essential Paleo Diet Shopping List With PDFI’ve decided to put put together a sample paleo shopping list for anyone starting or following a paleo diet or who simply wants to stock up on balanced, healthy foods that are versatile, mostly affordable and easy to find. This shopping list is based on what I would regularly buy and cook with. It includes pantry staples, fats and oil, protein essentials, fresh vegetables and fruit and even a few treats. You can tailor this list to your own weekly needs or simply use it as a base when starting out with paleo. FOR THE PANTRY: JARS & TINSTinned tomatoes/passata – I use these in stews, soups and sauces. Try to buy organic if possible as tomatoes are at the top of the dirty dozen when it comes to pesticides.
Avoid added sugar. Tinned sardines and salmon – High in beneficial Omega- 3 fatty acids and protein, these are handy to add to you lunch box salads, breaky or to have as a snack. Choose fish tinned in bring, water or olive oil.
My favourite way to eat sardines is here. Gherkins – Add crunch and flavour to salads and deli meat rolls. Read the labels and choose those lowest in sugar.
Also olives and capers. Sun- dried tomatoes – Great in omelettes, salads and as a snack. Look for dried or canned sun- dried tomatoes in olive oil. Avoid soybean or sunflower/canola oil. Capers are also great and paleo friendly.
Apple cider vinegar, balsamic vinegar or white wine vinegar – Use in salad dressings or to add to dishes for extra acidities. Apple cider vinegar can be mixed in with water to drink. Coconut milk or cream – Use it in soups, curries, smoothies, baking and mousses. I recommend coconut milk with at least 6. Coconut aminos – Savoury condiment that is used instead soy sauce. It’s slightly sweeter than soy sauce.
Use in stir- fries, stews, dressings and to marinate chicken and meat. You can find coconut aminos in health foods stores and online. Coconut water – Use instead of sports drinks or if dehydrated. It’s also great as a mid morning snack.
Fish sauce – Look for a naturally fermented variety and use to add saltiness and umami flavour to stews and soups, in stir- fries, Asian salad dressings and marinades. Hot chilli sauce – Spice up your dishes with a bit of chilli. Mustard – Hot English, Dijon or Wholegrain can be used. Read the labels. Use for marinades, rubs, dressings, sauces and as a side condiment with meat or fish. Natural sweeteners – Raw honey is my preferred sweetener because it’s full of enzymes and antioxidants and has anti- viral, anti- fungal and anti- bacterial properties. Maple syrups, coconut syrup, and coconut sugar are good alternatives as well.
Use in small amounts as it’s still technically sugar. Natural green leaf stevia powder is a good alternative to sugar, but like with any sweeteners, use in moderation as our brains still register the sweetness, which can result in insulin response. Tahini – Sesame seed paste with a lovely, smoky flavour and only needs to be used in small amounts to add the desired flavour to salad dressings, dips and sauces. Tamari – Healthier version of soy sauce without gluten or wheat.
Choose naturally fermented tamari and use in small amounts. Avoid if you can’t tolerate any soy. Red wine – I like to have a bottle on hand so we can have a glass with dinner or when friends come over.
I also use it in cooking from time to time. FOR THE PANTRY: FATS & OILSCoconut oil – Cook with it (heat stable), eat it, drink it, rub it on your skin. Long shelf life. Learn more about the benefits of coconut oil here. Macadamia oil – Great, neutral tasting oil for cooking (has a much higher smoking point in comparison to olive oil or butter) and is great for homemade mayonnaise. Virgin olive oil, extra olive oil – Use for low to medium heat cooking (below 1. Heat stable, long shelf life. It’s mostly fat with hardly any lactose or casein left so usually safe for those with dairy sensitivities.
Butter – Use for low to medium temperature cooking, baking and to melt over vegetables and meats. Butter is very high in fat and is well tolerated by dairy- sensitive people. Sesame oil – Add a teaspoon to complete a stir- fry and curries, and to make Asian salad dressings. It can also be used in dips and smoothies, it has a lovely, smoky, nutty flavour. FOR THE PANTRY: DRY GOODIESAlmond meal – For your baking needs, although this should be kept in the fridge. Beef jerky – Great as a snack, especially with some nuts.
Look for grass fed beef jerky or biltong if possible. Nuts – If you can afford macadamia nuts, they have the healthiest Omega- 6/3 profile. I also like almonds, hazelnuts and brazil nuts (high in selenium).
With nuts, I suggest to pre- soak them for 4- 6 hours to remove phytic acid and to activate the enzymes, which makes these nuts easier to digest. After soaking, dehydrate in the oven at very low temperature for 2- 3 hours, until crunchy again. Store in the fridge for longer shelf life. Cashews are great for making paleo cheese and creamy raw desserts. Coconut flour – Use in baking and to make pancakes. Coconut flour is very moisture hungry so use a lot less than regular flour to avoid dry, porous baked goods. Dark chocolate – Buy good quality dark chocolate with over 8.
You can then make these jaffa rum balls! Gluten- free baking powder – Add a little to baked goods to help them rise and fluff up. Raw cacao powder – Whip up a quick hot chocolate or use in baking and shakes. Regular cacao powder is also fine.
Seeds – I love sesame seeds (high in calcium) and pumpkin seeds (vitamin E). Vegetable, chicken or beef stock – Look for brands using natural ingredients, usually found in the cool section of the store.
Make your own from leftover vegetables and bones. Vanilla extract – Use in desserts and baking, including pancakes.
Savoury dishes too. Tapioca flour – It’s pure starch and is high in carbs but a few tablespoons can go a long way in paleo baking. Use in combination with almond meal or coconut flour. Also use to thicken sauces. Arrowroot powder/flour is very similar and can also be used. Tea and coffee – Green tea and coffee for mornings, chamomile and mint for afternoons.
Not strictly paleo but I often buy quinoa and white rice as my partner eats 8. Other favourites: almond butter, kelp noodles (zero carb noodles), chia seeds, buckwheat and buckwheat noodles (8. FRESH PRODUCE: PROTEINThese are my favourite sources of protein that I use in many meals. Free- range eggs – lots and lots of eggs.
Minced/ground grass fed beef – Buy in bulk and keep some in the freezer. Beef mince is highly versatile and can be used in many cuisines. Check out our top 3.
Lamb meat (loin,chops, shanks or cutlets) – I eat lamb once a week. Gluten free sausages – Choose sausages made from grass- fed or free- range meat and check for additives and preservatives. They’re handy for a super quick meal. Whole free- range chicken – Otherwise a bunch of chicken thighs and wings. I like to cook with the whole chicken, skin and all, but breast or thighs are just fine.
Try my fall off the bone chicken soup recipe. Fish (preferably oily) – Make it a habit to have grilled, pan- fried or baked fish once a week. We go for salmon or trout but white fish is fine as well. Alternatively, get a packet of smoked salmon. Find my fish & seafood recipes here. Cooked or raw prawns – I often keep some for the freezer. Free- range bacon – We don’t eat bacon every day but we certainly enjoy it at least once a week.
Look for free- range bacon with as little additives as possible. Pork – I buy a whole pork shoulder or leg and then roast it slowly in the oven until the meat is very tender. Otherwise I cook it diced up with spices in a slow cooker until very soft.
Then flake it apart with a fork and you have a batch of pulled pork which can be used in different ways. Greek, full- fat yogurt or coconut yogurt – I eat yogurt 1- 2 times a week on days I don’t feel like eggs in the morning or as a snack. If you’re sensitive to dairy, please stick with coconut yogurt or go for kombucha instead. Haloumi cheese – I eat a little bit of cheese, especially if made from goat’s and sheep’s milk, like haloumi. I simply grill it to serve with eggs, in an omelette or in a salad. Aged Parmesan or Pecorino – Aged cheeses contain very little lactose and are great sources of vitamin K2 and probiotics.
I add a little to salads, sauces and dips or to have as a snack. Good quality, dried salami or ham – Occasionally we buy good quality cured meats to have as a snack, for entertaining or to add to omelettes in the morning. Not as regular but I really enjoy making a big pot of mussels marinara and I like to grill or roast some duck or turkey as an alternative to chicken.
So these are my other go- to protein choices. FRESH PRODUCE: FRUIT & VEGETABLESI could list a lot more vegetables, berries and fruit but these are my essentials based on their nutritional value, versatility and accessibility. Apples. Avocados. Bananas. Berries (often frozen)Broccoli. Brussel sprouts. White or red cabbage – I make coleslaw at least once a week and use the rest in a stir- fry. Carrots. Cauliflower.
Celery. Cucumber. Garlic. Ginger. Kiwifruit. Kale or swiss chard. Lemons and limes. Mixed lettuce leaves.
Mushrooms. Onion. Pumpkin. Radishes. Red or yellow peppers. Spinach. Sweet potato.
Tomatoes. Other favourites include beets, celeriac, pears, green beans, peaches, apricots, frozen peas and spinach. FAVOURITE HERBS & SPICESI have an extensive collection of dried herbs and spices but it’s not necessary to have every single spice and herb in the world to be a great cook. Here is my selection of the most useful herbs and spices. Want to learn more about cooking with herbs and spices? Check out my Herbs & Spices e. Book here. Fresh herbs – coriander/cilantro, parsley, basil and dill, fresh thyme is amazing. Bay leaves. Black pepper.
Chili flakes. Cinnamon powder. Ground coriander seed. Ground cumin powder.
Curry powder (mild)Garlic powder or granules. Mixed Italian herbs.