Hi, I’m Sam! Join me on my health journey! I eat a vegan, whole food plant-based diet where starch is the QUEEN! 👸
-20 lbs since Oct 2023 (-63lbs from highest weight)
I’m sharing this part of my life with you to show that healthy eating doesn’t have to be complicated.
🌟 Good vibes only please! You do you and I’ll do me, so if you have something mean to say, just keep it to
MENTIONED IN THIS VIDEO-
BeExtravegant Spicy Orzo – https://beextravegant.com/healthy-vegetable-orzo/
Justine Cooks Vegan Chickpea Buffalo Wings- https://justinecooksvegan.com/vegan-chickpea-buffalo-wings/
Broccoli Mums Falafel Waffle- https://youtu.be/5GeoljwtAT4?si=2_7W0WRbp4qDRkXq
HOMEMADE HUMMUS- https://samcookskindness.com/homemade-classic-hummus-oil-free/
TOFU SOUR CREAM- https://samcookskindness.com/vegan-sour-cream/
FOLLOW ME
YOUTUBE- / @samcookskindness
INSTAGRAM- / samcookskindness
FREE RECIPES- https://samcookskindness.com/
🌟🌟 Please support me by checking out the free recipes from my blog 🤩🤩
Intro- (0:00)
Day 1- (4:41)
Day 2- (6:03)
Day 3- (7:19)
Day 4- (9:24)
Day 5- (10:05)
Day 6- (10:58)
Day 7- (11:50)
#wholefoodplantbased #veganweightloss #vegan #whatieatinaday #lowcaloriedensity #whatieatinaweek
hi welcome to another video um today I’m
doing a what I eat in a week video I
just spent the last week taking videos
of all my meals everything that I ate so
that I could share it with you I’ve done
some um what I eat in a day videos in
the past and I personally love watching
them but I also really enjoy what I eat
in a week videos because I feel like it
gives you a better picture of what a
person is actually doing like more on
the long term than just a day-to-day
thing um so before I get into the meals
if you are new to my channel hi I’m Sam
I run a vegan blog called Sam Cooks
kindness.com where I share a lots of
free vegan recipes um I also have this
YouTube channel that is relatively new
but it’s been super fun so far and I am
very excited for you to join me on my
health Journey um so just so you know
what to expect to see in this video I
never count calories I follow a whole
food plant-based diet mostly oil well
completely oilfree with tiny exceptions
here and there um but I never cook with
oil personally I focus on low calorie
dense foods like vegetables and starches
so I like to eat large volumes of food
so I focus on the low calor density to
help me get into a weight loss zone for
me um so I have been focusing on this
for the last six months um I noticed
that some processed food was sneaking
back into my diet and it reflected on
the scale the scale started to go up so
I decided to hunker down and really um
dig into this journey and it’s been
great I am down 20 pounds in the last
six months since I really focused on uh
started focusing more on my health and I
am down 63 pounds from my highest weight
ever which is awesome um so a few things
to keep in
mind um I am on a health Journey but I
don’t have have a weight loss goal in
mind so I’m not trying to lose weight
super fast um I’m just trying to do it
in a slow consistent way that I can live
with um for the rest of my life
basically I don’t ever plan on not
eating this way again and if the similar
thing happens like it did before where
things start sneaking in and I notice
the scal is creeping up then that’s when
I will get a little stricter again so
it’s basically uh it’s worked for
maintaining my weight loss in general
and it’s doing really well for
continuing weight loss right now so you
know I’m not telling you to eat this way
obviously this isn’t any kind of medical
advice or anything this is how I eat I’m
hoping to give you some inspiration or
just some entertainment um to see what
um other people eat um showing you a
week worth of eatings to get you that
better picture um of how I eat sometimes
things are going to be very repetitive
and I just want to show you that boring
food is okay it’s okay to eat the same
things if that’s what you like um it’s
all about making sure what you’re doing
is enjoyable to you because if it’s not
how are you going to maintain it like
you can’t so everything I’m showing you
I love eating this way I love food um
you may see a lot of rep repetition
especially in my breakfast um but that’s
what has helped me be consistent eating
things that I like um and eating things
that are easy you’re also going to see a
lot of home-cooked meals in this week I
really don’t eat out very much like it
has to be a special occasion usually um
it doesn’t mean that I’m spending hours
cooking in the kitchen I do a batch prep
um which I didn’t show you in this video
so if it is something you’re interested
in let me know maybe I can figure out
how to show you um how I do my rolling
prep um it’s kind of hard to show
because it’s basically when something
runs out I just make it again so if I
run out of sweet potatoes I just pop
more in the or my air fryer and then put
them in the fridge so that they’re ready
for a quick meal in the future so a lot
of my meals are pieced together that way
with basically leftovers in the fridge
that I’ve already backed uh batch
prepped like rice sweet potatoes regular
potatoes um I use my microwave steamer a
lot so I don’t really prep veggies that
much I usually just pop them right in my
Systema microwave steamer so you’ll see
that but a lot of my meals they come
together in like 10 to 15 minutes just
because I’ve set myself up for six
uccess that way so yeah so let’s get
into the meals I hope you enjoy this I
um let me know let me know if you like
this and I’ll see you at the end of the
video
bye day one Monday I had my normal
breakfast you’ve seen it once you’re
going to see it many times this is my
potato and zucchini with hummus and a
black coffee of course for lunch I had
sweet potato with avocado and hummus
with some hot sauce and everything but
the bagel seasoning I have tons of
greens growing in my garden right now
and it was hot at the beginning of this
week so I enjoyed this huge salad the
balsamic dressing is basically a mix of
a little Dijon balsamic hummus salt some
seasonings until it tasted good this day
was super hot so I made myself some Iced
Green Tea with a little bit of agave it
was so
refreshing and then in the afternoon I
got a little hungry so I had a snack of
a sweet potato and some grapes right
before I started prepping my dinner I
don’t typically follow recipes but I was
inspired by the extravagance Instagram
post about her spicy orzo with lots of n
so I decided to make basically that
recipe but with lots of extra vegetables
so you can see how much vegetables I
chopped up for this dish it’s a little
bit ridiculous I quickly realized the
vegetables were not going to fit in my
original pot and had to switch to a
bigger one and then real life struck
again and I realized I didn’t have
enough orzo so then I added some of
these chickpea and red lentil rice
things and then I realized I still
didn’t have enough so then I added in
these tiny little pastas and luckily
they all cooked about the same time and
they worked really well in this dish
I’ll link her recipe below for you to
check out this was super yummy I topped
it with a little bit of hummus of course
cuz I like that creaminess and some
asparagus day two Tuesday I started my
day with the iced coffee cuz it was so
hot again this day and then you guessed
it more potatoes and zucchini because
this is my favorite breakfast topped
with ketchup hot sauce and hummus of
course I’m sorry if this is boring but
this is what I eat basically every
single day and I love it so much so
sorry but I’m not
sorry I drink a ton of water through the
day but I didn’t really video it but
there’s my giant water bottle and here’s
my lunch on day two I was feeling pretty
uninspired so I steamed up some
asparagus and cabbage with a little bit
of hummus tomatoes and I had some sweet
potato toast again my kiddos and I
shared a box of raspberries and it was a
hot day again so I enjoyed this fun
drink some kind of pineapple mango
probiotic thing that I never had before
and it was pretty good it was low
calorie and it was nice for a change on
hot
day and dinner was burrito bowls I
basically just use some taco seasonings
and roasted up a whole bunch of
vegetables and butternut squash I put
out a nice spread of Taco toppings for
everybody they can make bowls or they
can make taco so this is great for a
family I served mine as a bowl with a
little bit of rice all those things that
you just pictured and some of my tofu
sour cream which I use for everything
I’ll link it for you on to day three
guess what I have for breakfast oh
shocker more potatoes and
zucchini blueberries are so delicious
right now and I snacked on some while I
was making my lunch and then I popped
out into the garden to pick some greens
to make a burrito bowl basically what I
had for dinner last night is what I’m
making for myself for lunch today I
started with chopping up a whole bunch
of washed greens from my garden and then
I topped it with the leftover vegetables
and butternut squash from last
night and then to make it a little bit
more filling I added on some rice
because it’s not a real burrito bowl if
there’s no rice involved in my opinion
and then for some more deliciousness I
added some black beans because why not
then I added some cilantro to make it
delicious and some fresh stuff on top of
that so tomatoes and a quarter of an
avocado I topped this bowl off with hot
sauce and some tofu sour cream that I
mentioned yesterday I will link that for
you it is so good I use it on my Sushi
bowls and my burrito bowls and it’s just
delicious so you should try it I love
meals like this cuz they look super
fancy and they’re so filling but in
reality it’s just leftovers that I had
in my fridge that I just piled all
together look at that so
good it was another hot day and I needed
to pick me up so iced coffee with some
soy milk was what I enjoyed in the
afternoon apparently I was feeling very
influenced on Instagram this week I had
this giant salad for dinner but I paired
it with Justine Cooks vegan
chickpea vegan buffalo wings they were
made in the air fryer it’s basically
mashed chickpeas and I added some tofu
in in here with buffalo sauce and then
you wrap them in rice paper and you air
fry them and oh my God they were like
surprisingly delicious and I love them
so much I will definitely make them
[Music]
again I’m G to link that recipe for you
down below too so you can go support her
and enjoy this as much as I did really
good I would make this
again guess what was for breakfast on
day four oh yeah more potatoes you’re
right listen if it works why fix it
lunch today I weighed out just under a
pound of veggies and a serving of tofu
and I water sauteed that in a pan with
some hot sauce and I served it over top
of sweet potatoes and topped it off with
some of that thinned out creamy tofu
sour cream and this was very delicious
I’ve been making my own sushi at home
for a really long time so we do a sushi
night at least once a week so this was
our Sushi night you can see I threw in
some asparagus and mushrooms in my Sushi
as well as a quarter of an avocado and
lots of cucumbers Sushi is my favorite
food so we eat it pretty
frequently moving right along to day
five I started my day with black coffee
like I normally do I had an early
workout this morning so I was snacking
on some blueberries as I was waiting for
my breakfast to finish cooking which was
you guessed it more potatoes and
zucchini apparently I was very into
salads this week this was kind of like a
Greek style salad with that balsamic
dressing again a little bit of tofu and
and some sweet potato with avocado and
hummus I also snacked on some berries
this afternoon they’re so delicious
right now and look for dinner I was
influenced once again there’s my broken
waffle maker making some Falafel waffles
this was inspired by broccoli mom I’ll
link to her recipe below though I didn’t
really follow her recipe exactly I stuff
those waffles with some cabbage slaws
fresh tomatoes cucumbers and this really
delicious silk and tofu tsiki that I
make I’ll have to get the recipe
together and post it for you because it
is one of my favorite condiments this
was so delicious on to day six oh my
gosh it’s not potatoes I was heading out
to an early park run and I didn’t want a
full stomach so I just made myself a
quick bowl of oatmeal and banana with a
little bit of flax and cinnamon in there
this is super simple and easy I
literally just make it in my microwave
and it’s delicious try not to get too
excited about the change yet because
when I got home guess what I was hungry
and do you know what I had second
breakfast of potatoes and zucchini I
don’t think I can go a day without this
and for lunch today I had a sushi Bowl
I’m surprised this is the first time
we’re seeing this these are so easy to
make I basically take steamed veggies
and pair it with some rice and some
sweet potato top it with all the sushi
like condiments cucumbers avocados
coconut aminos Sriracha Nori this simple
dinner is just air fried tofu water
sauteed veggies with noodles and coconut
aminos oh and some Sriracha to make it
spicy last day best day The Breakfast of
Champions air fried potatoes and
zucchini once again and for lunch hubby
and I had sushi bowls again for this
this bowl I just popped some cabbage and
broccoli in the microwave steamer and
paired it with some sweet potatoes and
rice topped that all off with some
avocado Ginger and cucumbers and some
Nori of course then I like to mix it all
together with some coconut amino
sriracha and a little drizzle of sweet
chili sauce so yummy this afternoon I
had a tattoo appointment and was going
to be out for the evening I was feeling
a little lazy so I just grabbed some
pre-cooked sweet potatoes some carrots
blueberries and a pear for the road I
ended up eating everything except for
the pear while I was out I ended the day
off with this wrap it’s got cabbage
sloth Tomatoes vegan tsiki and a little
bit of Satan which is not something I
typically eat but it’s okay once in a
while this was a pretty tasty way to end
my week okay everybody so that was
everything that I ate this week as a
high volume low calorie density Whole
Food plant-based person I hope you found
some inspiration entertainment in this
video realize that your meals don’t have
to be complicated and you don’t have to
make this hard it can be easy um so if
you’re new here don’t forget to
subscribe and like this video and I’ll
see you in the next one
[Music]