Full Day of Eating (vegan)

Full Day of Eating (vegan) (high school)

February 18th, 2020 - By Genevieve

Now that it’s spring semester and I’m back into the swing of student life, I thought it would be the perfect time to write about what I eat in a day as a vegan athlete in high school. I would like to preface that my eating habits change every single day, sometimes I eat more, sometimes I eat less.

*this post may contain affiliate links, which means that if you make a purchase after following one of my links, I make a small commission as an Amazon Associate. This comes at no addition cost to you, but it helps me fuel my coffee addiction 😉 *

Breakfast

Mango Overnight Oats

(15-18 grams of protein)

This is a quick and easy breakfast that is perfect to take on the go. All you have to do is throw it together the night before, shake it up and grab in from the fridge when you need to leave. It’s also perfectly adaptable to any flavors that you would like to substitute.

Mango Overnight Oats

Course: breakfast, snack

Prep Time: 5 min

Ingredients:

– 1/2 c rolled oats

– 2 TSB chia seeds

– 1/4 tsp cinnamon

– 1/8 tsp ground ginger

– 1 c non-dairy milk

– 1/2 c fresh, diced mango

Toppings:

– nuts, seeds, nut butter, banana

Instruction:

1. Mix together all of the dry ingredients (except the nuts) in a small mason jar .

2. Add the milk and cubed mango, place the lid and shake the mixture until well combined.

3. Add your toppings of choice. Place in the refrigerator overnight, or for at least 3 hours.

I love taking this breakfast to school with me when I need something to keep my satiated until lunch. I often practice loose intermittent fasting, so I tend to look for breakfasts that are good on the go. It pairs perfectly with other fruit as well, such as an orange, pear or banana.

Lunch

Green Protein Smoothie

(30 grams of protein)

A green smoothie has been my fix lately for a couple of reasons: it takes very little effort, is easy on the stomach and is packed with vitamins and nutrients. Did I mention that it’s also the perfect way to get in your greens for the day?

Green Protein Smoothie

Course: breakfast, lunch, snack

Prep time: 5-10 min

Ingredients:

– 1 1/2 c fresh (or frozen) kale

– 2 stalks celery

– 1/2 c frozen pineapple

– 1 banana

– 1 serving plant-based protein powder

– 1 serving greens powder

– 1 tbs chia seeds

– water/milk (as needed)

Instructions:

1. Chop any of the ingredients to prepare them for the blender.

2. Blend all of the ingredients.

3. Enjoy!

Dinner

Tofu Buddha Bowl

(25+ grams of protein)

Now I don’t necessarily have a recipe for this meal, but Buddha bowls are a great opportunity to get creative. I rarely ever make it the same way, yet I have them 4-5 times a week. I tend to use whatever leftovers are in the fridge, here are a couple of examples:

Protein

– tofu*

– beans

– Tempeh

– diced veggie

burger

Healthy Carbs

– steamed sweet potato

– roasted butternut squash

– brown rice

– pasta (I’ve been loving lentil penne!)

Veggies

– kale

– spinach

– red pepper

– polish/german salad

– onion

The most important things to keep in mind is to be creative! It helps to make sure that that you have a protein source, healthy carbs and plenty of veggies. Happy Buddha bowl making!

* Lately I have been loving high protein tofu. I’ve found that it’s much easier to cook with and makes it much easier to hit your macros.