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What I Eat in a Week Vegan

When you’re starting out in this lifestyle, you might run out of ideas for what to eat. To help you out, here’s what I ate at each meal for a week! Try these recipes, or use them as inspiration to create your own. Check out the video to see the processes and results!

READY IN: VARIES            SERVES 1           BY YOVANA MENDOZA

READY IN: VARIES

SERVES 1

BY YOVANA MENDOZA

Every day:

Before each meal, I drink 32 ounces of water with the juice of half a lemon.
Before working out each morning, I eat a small piece of fruit or drink some coconut water. This gives me energy without being too filling!
After working out every day, I have a protein shake. I mix 8 ounces of water with one scoop of protein powder and some ice. Just shake and drink!

Monday:
For breakfast, I had a green smoothie: just blend 1 banana, 2 cups frozen mango, 1 cucumber, 1/2 bunch of celery, 1 bunch parsley, and 2 cups water.
My lunch was Mexican quinoa salad. Mix 1 cup cooked quinoa with 1 chopped tomato, 1/2 cup yellow corn, a small bunch of chopped cilantro, the juice of 1/2 lime, 1/2 avocado cut into cubes, and salt and pepper to taste. Serve this in romaine lettuce leaves to make tacos!
Dinner was black bean soup. Into a big bowl of cooked black beans with their broth, stir 1 chopped tomato, a small handful of chopped onion, 1/2 avocado cut into cubes, and lime juice and chopped cilantro to taste.
After dinner, instead of a sweet dessert, I ate some tahini by the spoonful. Is that weird?!

Tuesday:
My breakfast was simple and delicious: just 6-7 cups of watermelon. Yum!
Lunch was chickpea salad. Saute 1 cup of chickpeas with lemon juice, garlic powder, cayenne powder, salt, paprika, and cumin all to taste. Saute until the chickpeas turn golden-brown. For the dressing, mix 1 tablespoon tahini, the juice of 1 lemon, and maple syrup, garlic powder, and salt to taste. Mix the dressing and the chickpeas with a big bowl of spinach!
For dinner, I had zucchini noodles with a creamy pesto avocado sauce. Spiralize 3 zucchini. Blend together 1 avocado, 1/2 zucchini, fresh basil to taste, 1 clove garlic, and the juice of 1/2 lemon. Mix with the noodles and arrange some cherry tomatoes on top!
My dessert was an apple, three dates, and a delicious cup of ginger tea.

Wednesday:
Breakfast was overnight oats. The night before you want to eat them, mix 1/2 cup oats, 1 cup almond milk, 1 chopped apple, 1 tablespoon chia seeds, and cinnamon powder to taste. If you want it sweet, add maple syrup or coconut sugar! Leave it in the fridge overnight.
For lunch, I had tostadas. Toast 3 tortillas and spread each one with 1/4 cup of mashed beans. Top with avocado slices and serve with spinach, cherry tomatoes, and an ear of grilled corn.
Wednesday’s dinner was loaded potatoes. Bake 2 potatoes. Meanwhile, make guacamole by mashing together 1/2 avocado, 1 chopped tomato, 1/4 chopped red onion, minced serrano pepper to taste, a small handful of chopped cilantro, the juice of 1/2 lime, and salt to taste. Put the guacamole in the baked potatoes. Blend 1/4 cup cashews, 1/4 cup nutritional yeast, the juice of 1/2 lemon, 1 garlic clove, and garlic powder and salt to taste with enough water to blend. Drizzle this cream over the loaded potatoes and enjoy!
My dessert was some dark chocolate made with cacao nibs and coconut sugar. Yum!

Thursday:
For breakfast, I drank coconut water and ate grapefruit and orange slices until I felt full.
My lunch was a green salad with grilled tofu. Grill 2 cups of cubed tofu with tamari and the juice of ½ lemon. On a bed of spinach, arrange 2 spiralized carrots, 1 spiralized cucumber, ½ bell pepper cut into strips, 1 chopped green onion, and the grilled tofu. Finish it with a dressing made by mixing 1 tablespoon of tahini with the juice of 1/2 lemon, 1 teaspoon of curry powder, and salt to taste.
Dinner was zucchini pasta. Cook 2 cups of broccoli in a pan with some water. Blend 3/4 cup almond milk, 1/4 cup nutritional yeast, 1 garlic clove, 1/2 red bell pepper, the juice of 1 lemon, a handful of cashews, and salt, pepper, and chipotle powder to taste. Spiralize 2 zucchini and add the noodles to the pan with the cooked broccoli. Pour the sauce over, heat through, and serve!
My dessert was an apple with almond butter.

Friday:
Breakfast was a smoothie bowl. Blend 2 frozen bananas, 1 cup frozen berries, and a little almond milk into “ice cream.” Top with coconut flakes, chia seeds, and sliced strawberries.
For lunch, I had delicious portobello fajitas! Cut 2 portobello mushrooms, 1/2 red bell pepper, 1/2 green bell pepper, 1/2 orange bell pepper, and 1/4 cup onion into strips. Cook them in a pan, seasoning with tamari and lime juice to taste. Serve with tortillas and avocado slices on a bed of romaine lettuce.
My dinner was carrot soup, for which you can find the recipe on my channel! Try it with baked potato fries on the side, and dip your potatoes in the soup. So, so good!
For dessert, I had an apple, some dates, and ginger tea.

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Check out my video for this post to see the processes of cooking these meals, and the delicious final products. All of these recipes are easy and use common ingredients that you should be able to find at any supermarket.

Leave a comment and let me know which breakfast, lunch, and dinner was your favorite! If you make these recipes, or meals of your own inspired by these, be sure to tag #rawvanafam so I can see your amazing dishes.

Love you! ❤️
Yovana

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Rawvana is more than just a name; it’s a journey of transformation and love that promotes improving our quality of life through a healthy lifestyle and a conscious diet.

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Rawvana is more than just a name; it’s a journey of transformation and love that promotes improving our quality of life through a healthy lifestyle and a conscious diet.