What I Eat In A Day
‘What I eat in a day’ videos are a common and popular topic across plant-based social media. As a follow-up to my last post on using Cronometer to track my macro and micronutrients, below I share 3 days of eating, as tracked in Cronometer.
Thursday, July 13
Morning
1.25 cups cherries, raw
1 banana, raw
12 oz La Colombe drip coffee
3 oz homemade almond milk
1 apricot, raw
1 brazil nut
B12 spray
Afternoon
Smoothie 35 oz:
2 C water, 1 banana, 1 C Wyman’s organic wild blueberries, 3 C spinach, tightly packed, ¼ C brown flax seeds, 1 tsp maca powder, 1 tsp amla powder, ½ tsp cinnamon, ½ tsp bee pollen granules
4 oz (½ block) Lightlife tempeh, air fried with Bragg’s Liquid Aminos & spices
1 oz dulse
Evening
Buddha Bowl:
½ C brown lentils, cooked, ½ avocado, ½ C quinoa, cooked, ¼ C Jalapa Jar fresh salsa, 53 g kale sauteed in water, 43 g Swiss chard sauteed in water, 2 tbsp black sesame seeds
6 oz BKE kombucha
¼ bar Hu Kitchen cashew butter & orange vanilla dark chocolate
Exercise
Bar Method Express class - 45 minutes, Walking - 4.5 miles
Friday, July 14
Morning
1 gram matcha powder
3 oz homemade almond milk
2 apricots, raw
1 C cherries, raw
1 brazil nut
8 chlorella tablets
B12 spray
Vitamin D tablet
Afternoon
Smoothie 35 oz:
2 C water, 1 banana, 1 C Wyman’s frozen wild blueberries, 5 C spinach, raw, ¼ C brown flax seeds
4 oz (½ block) Lightlife tempeh, air fried with Bragg’s Liquid Aminos & spices
Evening
14 stalks celery, raw
¼ C homemade hummus
1 tbsp pumpkin seeds
1 serving (14 crackers) Every Body Eat chive & garlic crackers
Buddha Bowl:
½ C lentils, cooked, 4 grape tomatoes, ¾ C quinoa, cooked, ½ avocado, ¼ C Jalapa Jar fresh salsa, 1 radish, raw, 2 tbsp nutritional yeast
2 C broccoli, steamed with Bragg’s Liquid Aminos & nutritional yeast
5 oz Seraphim cacao non-alcoholic beverage
¼ bar Hu Kitchen cashew butter & orange dark chocolate
Exercise
Bar Method Express class - 45 minutes, Walking - 2.8 miles
Thursday, July 20
Morning
2 x 1 gram matcha powder
2 x 3 oz homemade almond milk
1.5 C cherries, raw
B12 spray
Afternoon
Chia Pudding:
2 tbsp chia seeds, 3 oz homemade almond milk, 1 tbsp goji berries
141 grams (½ or so of the block) Wildwood organic tofu high protein super firm
Evening
⅓ C homemade hummus
2 radishes, raw
2 cucumbers, raw with peel
1 box (2 servings) Plantstrong Foods lentil stew
¼ C broccoli, steamed with Bragg’s Liquid Aminos & nutritional yeast
6 C Swiss chard, sauteed in water, rice vinegar & Bragg’s Liquid Aminos
6 oz BKE kombucha
¼ bar Hu Kitchen cashew butter & orange dark chocolate
Exercise
Bar Method class - 60 minutes, Walking - 5.37 miles
Notes
We all have different calorie (energy) needs depending on our size and activity level. I’m 5’1” and fairly active. I included the exercise captured on my Fitbit as a reference point for activity level.
Dinner is typically my largest meal of the day.
Food measurements are close, but not exact. When I’m not using Cronometer, I only measure my food when precise quantities are required (baking, water to grain ratio for cooking, etc.).
I happen to have a food scale, which I bought to weigh matcha powder, so I used it for Cronometer, but I use as much kale or Swiss chard, or other green leafy vegetables as I have. I typically use an entire bunch of sauteed Swiss chard as the vegetable portion of my meal.
I use a 32-ounce Vitamix blender container and I overfill it (which I do not recommend) to about 35 ounces of smoothie.
I eat a brazil nut nearly daily. 1 brazil nut provides 174% of the daily RDA for selenium. The selenoproteins in selenium “play critical roles in reproduction, thyroid hormone metabolism, DNA synthesis, and protection from oxidative damage and infection,” according to NIH. Due to their high selenium content, limiting consumption to 1-3 brazil nuts per day is recommended.
I started making almond milk a few months ago after buying the Nutr machine. This requires more time, but it’s more cost-effective than the Malk I was buying, and fresh almond milk tastes amazing. Why was I buying Malk instead of a less expensive option? It doesn’t have any preservatives, stabilizers, or emulsifiers; there are just three ingredients: water, almonds, and salt.
I’ve had the same Vitamix for more than a decade. If you haven’t tried it, it’s hard to explain why it’s more than just a blender. Here’s a review.
I use dulse for its iodine and iron content. It’s very salty and I like the flavor. If you’re using iodized salt, you don’t have to worry about getting enough iodine.
Benefits of black sesame seeds, maca, amla, and bee pollen.
Did anything here surprise you? Let me know in the comments below!
Thanks for reading!
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