A Day in the Life of a Plant-Based Eater
By Corinne Glazer, RDN and Kristen Hung, MPH, RDN
Have you ever wondered what someone following a plant-based diet would
actually eat? Here’s an example of how to power your day with plant-based foods!
Breakfast: Quinoa Porridge
Start the day with a twist on traditional hot cereal. This dish is packed
with protein from quinoa, nut butter, and nuts and offers high fiber ingredients
like berries and chia seeds to start your day off right!
(Recipe yields 2 servings)
- ¾ cup uncooked quinoa
- 2 ¼ cup plant based milk (almond, soy, oat, hemp, pea)
- 2 Tbsp almond butter or nut butter
- Handful of walnuts
- 1 cup of berries (strawberries, blueberries, blackberries, etc).
- Chia seeds or hemp seeds
- Optional: vanilla extract, dried coconut, mint, or maple syrup for additional flavor
- Pour 2 cups of milk and uncooked quinoa into a saucepan over high heat.
- Bring milk to a boil, reduce heat to medium, simmer covered for 15 minutes
or until the milk has been absorbed.
- Remove from heat, add 1/4 cup of milk and almond butter + cinnamon. Stir
and place the quinoa in a bowl.
- For additional crunch add walnuts, chia seeds, and hemp seeds to each bowl
- Add your favorite berry and serve warm!
Lunch: “No Tuna Salad” Chickpea Sandwich
Take a lunch break with a twist on a classic sandwich. Swap tuna for chickpeas
for a delicious and nutritious midday meal.
(Recipe yields 4 sandwiches)
- 1 15oz can chickpeas, rinsed and drained
- 3 Tablespoons tahini
- 1 teaspoon Dijon or spicy brown mustard
- 1 Tablespoon maple syrup or agave nectar
- ¼ cup diced red onion
- ¼ cup diced celery
- 1 tsp capers, drained and loosely chopped
- Pinch of salt and black pepper
- Mix all ingredients together in a large bowl
- Serve on whole wheat bread with lettuce, sliced tomato, sliced red onion
and Dijon mustard if desired
Snack: Hummus and Veggies
Power your afternoon with a savory and hearty snack. This snack provides
a healthy dose of fiber and protein to help keep you going until dinner
time. Use store bought hummus or make your own, either way makes for nutritious
and delicious eating.
- Cut raw vegetables of choices (ex: carrots, bell peppers, jicama, cucumbers,
- Hummus (see below for homemade hummus recipe)
- 1 can (15oz) chickpeas (garbanzo beans), drained and rinsed
- 4 tablespoons tahini
- 1/4 cup water (+ 2 tablespoons as needed)
- 1 – 2 garlic cloves or 1 teaspoon garlic powder
- Juice of 1 or 2 lemons, to taste
- 1/2 teaspoon cumin
- 1 tablespoon roasted pine nuts, optional
- Generous pinch of Himalayan salt, or to taste
- Place all ingredients in food processor and blend until desired consistency.
Add lemon, garlic, salt, cumin to taste.
- Depending on the size of your lemons or how many you used, you may like
to add the extra 2 tablespoons of water for slightly thinner consistency
- Store in airtight container in refrigerator for up to one week or so.
Dinner: Tofu Thai Salad
Enjoy an Asian themed dinner with a dish packed with nutrition and flavor.
Tofu is an excellent source of vegetarian protein as well as calcium and
iron, manganese, and phosphorus. It’s mild flavor and versatile
consistency allows it to pair well with many flavors. In this recipe peanut
butter, soy sauce, lime juice, and a touch of honey create a delectable
symphony of flavors to flavor this healthy dish.
(Recipe yields 4 servings)
- 14 oz package extra firm tofu
- 2 Tbsp olive oil
- ½ cup coconut milk
- ¼ cup peanut butter
- 2 Tbsp soy sauce
- 1 Tbsp lime juice
- 2 tsp honey
- ¼ tsp kosher salt
- 1 red pepper
- 1 yellow pepper
- 2 green onions
- ¼ red cabbage
- 4 carrots
- 10 oz spinach mix
- ¼ cup crushed peanuts
- Cilantro, to garnish
- Lime wedges, to garnish
- Remove the tofu from the package and blot it dry with a clean dish towel.
With tofu block flat, slice it into 3 long strips, and cut the strips
in half crosswise. Slice each piece into thirds.
- On a non-stick griddle or large skillet over low heat, warm 2 tablespoons
of olive oil. Place the tofu on the griddle, sprinkle with kosher salt
and fresh ground pepper, and cook for 10 to 15 minutes, flipping every
few minutes, until light brown and crisp on both sides. Remove from the
heat and allow to cool for a few minutes, and then cut into smaller bite-sized
pieces if desired.
- In a small bowl, whisk together coconut milk, peanut butter, soy, lime,
honey, and kosher salt. Taste, and add additional peanut butter if desired.
- Thinly slice the bell peppers, green onions and cabbage. Shred the carrots
(using a julienne peeler, or us a vegetable peeler to make ribbons).
- To serve, place greens in a bowl. Top with vegetables and tofu and drizzle
with dressing, then garnish with crushed peanuts, cilantro leaves, and
a squeeze of lime.
Dessert: Cherry Soft Serve Banana “Ice Cream”
If you’re hankering for something sweet, try this alternative to
a standard ice cream to still enjoy a cold and refreshing dessert. Boasting
healthy doses of vitamin C, fiber, and potassium - this dessert will nourish
your body and satisfy your sweet tooth!
(Recipe yields 4 servings)
- 4 medium-sized bananas, cut into 1 inch pieces and frozen
- 1 cup frozen cherries
- ½ tsp vanilla extract
- 1 Tbsp to ¼ cup unsweetened almond milk as needed
- 2 Tbsp mini vegan dark chocolate chips
- In a food processor, combine the frozen banana pieces, cherries, and vanilla extract
- Process until creamy, adding almond milk one tablespoon at a time as necessary
- Pulse in the chocolate chips
- Serve immediately
If you have questions or would like further information on leading a healthier
lifestyle, contact one of our Registered Dietitian Nutritionists at the
Outpatient Medical Nutrition Therapy Office or our Diabetes Self-Management
Program located in the Torrance Memorial Specialty Center, 2841 Lomita
Blvd., Suite 335, Torrance. Call 310-891-6707. https://www.torrancememorial.org/Nutrition