Here is another great example of what I normally eat in a day, all vegan & healthy!
Those are actually one of our favorite recipes we make all the time. Our kids LOVE those meals and my husband too. I have made them all more than a dozen times, so that’s why you see me estimating the ingredients, but I’ll share specific instructions below.
If you are busy during the week, then feel free to marinate the tofu and make the squash sauce ahead of time, like on Sunday when you have more time.
Also, the vegan squash mac and cheese sauce recipe make plenty of sauce, which you can freeze for another time if you want. Just keep it apart from the peas and noodles, so you can “reblend” it once thawed to revive the creamy texture. I usually just keep the leftover sauce in the fridge and we make this meal again in a few days.
✅ 00:00 BREAKFAST – Watermelon, Banana and Blueberry Smoothie with Almond Butter Strawberry Toasts:
For the smoothie:
– 3/4 cups frozen watermelon
– 3/4 cups frozen bananas
– 3/4 cups frozen blueberries
– enough plant-based milk to blend
Blend on high until smooth. Feel free to add vanilla extract or cinnamon if you want.
For the toasts:
– Toasted bread
– Almond butter (natural)
– Sliced strawberries
– Chia seeds or hemp seeds
I have tons of smoothie recipes on my website, check them out!:
✅ 01:15 LUNCH – BBQ Tofu Sandwich:
For the BBQ Tofu:
– Extra firm tofu, sliced
– 1/2 cup ketchup
– 2 tablespoons soy sauce
– 2 tablespoons maple syrup
– 1/2 teaspoon of EACH: garlic powder, onion powder, smoked or sweet paprika
– 1-2 teaspoon liquid smoke
– 1 teaspoon dijon mustard
– 1 tablespoon apple cider vinegar
For the sandwich:
– Toasted whole wheat bread
– Vegan mayo: store bought or healthier + homemade:
– Dijon mustard
– Onion
– Pickles
– Romaine
Whisk the marinade together and taste, you might need to adjust the flavor! Then, add the tofu slices and make sure all surfaces are covered. Ideally, let them marinade for 20-30 minutes (or overnight).
Warm up a large non-stick pan with a little oil spray and cook the tofu on each sides for a few minutes on medium heat until roasted and browned. You can add a little more marinade at the end for a saucier result. Don’t add too much marinade early on or it can burn.
Make your sandwich with the tofu and all your favorite fixings!
I included olives, grapes and cucumber in my lunch.
As a side note, I also have a smoky tofu recipe on my blog that’s very popular. Less saucy and works well for meal-prepping vegan sandwiches:
✅ 03:20 SNACK – Raw Cookie Dough Bites + Mocha Latte:
Raw cookie dough recipe:
– 1 ½ cup oat flour – finely ground
– ¼ cup maple syrup
– ¼ cup melted coconut oil – do not substitute for any other oil!
– 2 tbsp plant-based milk – oat or soy milk for nut-free
– 1 tsp vanilla extract
– ⅓ cup vegan mini dark chocolate chips
Full recipe here:
For the mocha latte:
– 2 shots of espresso or about 1/3-1/2 cup of strongly brewed coffee
– 1 cup plant-based milk
– 1 tablespoon raw cacao powder
– Sweetener to taste
Warm up the milk with the raw cacao powder and sweetener. Once steamy (but not boiling), you can froth (optional) and then pour over the espresso coffee.
✅ 05:23 DINNER – Butternut squash Mac and Cheese:
For the squash sauce:
– 4 cup butternut squash – peeled and cubed
– ¾ cup raw cashews, soaked or boiled with the squash
– 1 tbsp lemon juice
– 4 tbsp nutritional yeast
– 1 clove of garlic
– 1 to 1 ¼ cup plain vegan milk – unsweetened
– 1 tsp salt – or to taste
Full recipe here:
Please, taste the sauce and adjust flavor!
I serve it with whole wheat linguini pasta ( thawed frozen peas and roasted broccoli.
I simply thaw the peas in hot water (I use the microwave, takes 5 minutes). I roast the broccoli with oil spray and salt at 400º until tender and slightly browned, about 20 minutes.
✅ 07:50 SNACK – Lemongrass Ginger Tea with Oranges:
– 1 lemongrass stalk
– 1 inch fresh ginger root
– 2 cups water
– 1 tbsp lemon juice
– ½-1 tbsp maple syrup or other sweetener
+ orange slices
Full recipe here:
I love to make this tea to help me relax before bed time. It is super flavorful with a nice kick to it, but also with a nice soothing effect that I enjoy.
I hope this gave you some tasty vegan meal inspiration! Please let me know if you tried some of those ideas! ❤️
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