What I Eat in a Day: Vegan | Healthy | Simple | Satisfying | Soul in the Raw

This is what I eat in a day as a vegan. These meals are simple, satisfying, and so delicious! I wanted to share these with you so you can see that it’s totally doable, and easy to eat this way. It’s the perfect way to feel fulfilled, yet light in your body. These high-raw vegan meals give you so much energy, and I hope they will make you as excited as I am about food!

What I Eat in a Day: Smoothie Bowl

What I Eat in a Day: Vegan | Healthy | Simple | Satisfying | Soul in the Raw


Lately, I have loved starting my food day around 12. Intermittent fasting has been really beneficial for me, because it makes my digestion a lot better, and it helps me reduce cravings for emotional eating and overeating. 

My first go to meal is a smoothie bowl! Smoothie bowls are a lot more filling than smoothie because you can chew them thoroughly, and enjoy every bite. This sends signals to your brain that you are eating, rather than drinking, keeping you fuller longer.

The only difference between a smoothie and a smoothie bowl is the liquid content. A smoothie bowl contains less liquid than a smoothie, and you can pour it in a bowl just like cereal, adding toppings on top. 

Today, I had my anti-inflammatory passion fruit smoothie bowl, which was so delicious. 

I topped the smoothie bowl with fresh raspberries, passion fruit, dried mulberries, and yummy cacao nibs


What I Eat in a Day: Buddha Bowl and Roasted Eggplant

What I Eat in a Day: Vegan | Healthy | Simple | Satisfying | Soul in the RawFor this super simple buddha bowl, I combined fresh spring mix, green onion, and cherry tomatoes, with a quick cashew sauce, and 1 roasted sweet potato. I also used TruRoots sprouted lentil mix to add extra nutrients to this amazing bowl. 

Roasting without oil is very easy, and great for your health. There is no need to waste all those extra calories on a nutritionally-empty food like oil. All you have to do is preheat your oven, chop up your vegetables in your desired shape, place them on parchment paper and bake until they are soft enough to eat (usually 30-40 minutes for potatoes and eggplant). I used the same method to roast my potatoes and my eggplant, which I cooked at the same time.

For the eggplant, I cut off the top, sliced it in half lengthwise, and made a cross pattern in each half with a knife. I sprinkled a small amount of salt on the eggplant, then off to bake. It came out delicious!

What I Eat in a Day: Vegan | Healthy | Simple | Satisfying | Soul in the Raw

To make the cashew cheese sauce, watch my weekly Facebook live show here where I demonstrated it:

FFSR 011: The Secret to the Perfect Vegan Work Lunch

FFSR 011: The Secret to the Perfect Vegan Work LunchWhat makes veggies, grains, and beans taste awesome?!?! HEALTHY, NUTRIENT-DENSE SAUCES!LET'S GET SAUCY! We are making SIMPLE CASHEW CHEESE TOGETHER!if you are allergic to certain ingredients, or can't find certain ingredients at the store, you can use my method to easily replace any ingredient! ♥♥♥Learn my step-by-step method to make your own oil-free vegan easy, quick and satisfying meals: courses.soulintheraw.com Use your cashew cheese in:☼ Salads and bowls: 🌱 soulintheraw.com/buddha-bowl/ ☼ Wraps: 🌱 http://soulintheraw.com/raw-vegan-wrap-recipe/ ☼ Pasta: 🌱 http://soulintheraw.com/quick-easy-filling-vegan-meals 🌱🌱🌱More YUMMY work lunch recipes: https://www.youtube.com/watch?v=_8t7Pd6UHd4 Frontier Co-op TruRoots Miso Master Miso

Posted by Soul in the Raw on Tuesday, September 5, 2017


What I Eat in a Day: How Many Calories do you Need?

As a plant-based eater, it’s really important to know how many calories you need to eat in a day. When you first start out, you will probably eat a lot more than you are used to. This is because the caloric density of plant foods is a lot lower than non-plant foods. This means the volume of food you will eat will be much larger.

Make sure you are eating enough by using this link to calculate your caloric needs. Here you can input everything you eat in a day, and then make sure you actually stuff your face with enough plants to get to the calories you need!

As you continue your plant-based journey, you may find that you are lowering your quantities. Be mindful of how much you eat, because overeating is also not desirable. It will make you feel way too full, bloated, and uncomfortable as I have for several years. I have only recently realized that I was eating way more than my body needed. I talk about this in this video:

I hope you enjoy this what I eat in a day addition. And please let me know what your favorite meals are to eat in a day! I might as well make a video recipe for them 😉

2-Week Whole Food Plant Based, High-Raw Vegan Meal Plan and Grocery List

If you are looking for more easy and yummy, satisfying and simple vegan meals to eat daily, I have a solution for you! Be sure to check out my 2-week whole food plant based meal plan. You can download it for free here

What I Eat in a Day: Vegan | Healthy | Simple | Satisfying | Soul in the Raw

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Marina Yanay-Triner is a wellness coach and recipe developer through Soul in the Raw. Marina creates easy and delicious vegan recipes and writes about the health benefits of a plant-based diet, focusing on evidence-based nutrition information. She loves to help clients go and stick to plant based eating through her powerful coaching program, combining nutrition and cooking education along with transformational mindset work. Marina adopted a whole food, plant based lifestyle over 7 years ago, inspired by her mother's incredible healing story of reversing a crippling bladder disease. She has reversed PMS symptoms and encourage emotional healing from trauma as a result of this transition. Marina is incredibly passionate about the vegan diet for human health, animal welfare, and the well-being of our planet, all of which she envisions as co-dependent.