Hey there! It’s been yet another crazy day where I was so happy to have batch cooked a few plant-based proteins and plant-based staples to have on hand and use for satisfying meals. I think this will be helpful for you as you start to include more plant-based foods in your worlds if you’re looking to save time and money while maximizing nutrition and satisfaction (because eating should be fun and so much more than just fuel!). As always, hit me up if you’ve got a plant-based nutrition question!
Notes: As always, I’m only tracking the nutrients of concern on a plant-based diet including iron, vitamin B12, calcium and vitamin D. I think people can get a little number crazy and it’s more important to listen to your body and let it dictate the serving size instead of a random label telling you how much you should be eating. All the percentages are based off of the RDA for most adults and individual needs may vary.
1 1/4 cups cooked steel cut oatmeal (batch cooked a plain pot of steel cut oatmeal on Sunday and I’ve been eating it the last few mornings with different add-ins to change up the flavor profile) + 1/2 cup fresh blueberries + 2 tablespoons hemp seeds + 1 tablespoon brown sugar + 1/2 cup unsweetened soy milk (oatmeal and coffee)
- Breakfast Total: Protein: 15 grams, Fiber: 11 grams, Iron: 31%, Vitamin B12: 25%, Calcium: 20%, Vitamin D: 5%
High-Protein Tempeh sandwich + carrots: 2 slices of Dave’s Killer Bread thin sliced + 1/2 block grilled tempeh (leftover from previous night – chopped the block in half lengthwise and again to cut the thickness in half to have 4 squares – seasoned with soy sauce and herbamare) + 1 cup arugula + 1/4 avocado + 1 tablespoon Earth Balance and Italian Bread Seasoning Sprinkles (SO YUM!)
- Lunch Total: Protein: 27 grams, Fiber: 18 grams, Iron: 26%, Vitamin B12: 0%, Calcium: 3%, Vitamin D: 0%
Red Bell Peppers Stuffed with Cauliflower Rice, Lentils, and Beefless Ground Crumbles sprinkled with nutritional yeast plus piece of Earth Balance buttered toast
- Dinner Total: Protein: 40 grams, Fiber: 21 grams, Iron: 52%, Vitamin B12: 200+%, Calcium: 16%, Vitamin D: 0%
1/2 cup Ben and Jerry’s Non-Dairy Coconut Seven Layer Bar Ice Cream
- Snack Total: Protein: 2 grams, Fiber: 2 grams, Iron: 4%, Vitamin B12: 0%, Calcium: 0%, Vitamin D: 0%
I’m not a huge ice cream fan, but with it being so hot lately in Florida, this looked good. It’s uber sweet but I do enjoy the non-dairy creaminess.
Total nutrition: Protein: 84 grams, Fiber: 49 grams, Iron: 106%, Vitamin B12: 200+%, Calcium: 62%, Vitamin D: 24%
Breaking it down a bit:
- As per usual – lots of plant-based protein! I don’t know how and why people wonder about protein on a plant-based diet because even I consume more than I likely need.
- Plant-Based fiber bomb! Having fiber throughout the day with lots of water helps to keep you satisfied and stabilize blood sugars.
- Iron for the day was found mostly in the tempeh, lentils, steel cut oats, and hemp seeds. When eating plant-based iron, aim to consume a source of vitamin C with it to help absorb the non-heme iron. So for example, at dinner the bell peppers have a ton of vitamin C to help absorb the iron in the lentils and beefless ground crumbles.
- Also as per usual, I consumed nutritional yeast daily because I love the taste and it’s a fantastic source of plant-based Vitamin B12.