December 06, 2022Winter

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A week of eating winter meals

Cozy, mostly healthy recipes Monday to Friday

Hope you enjoy this realistic week of simple, easy and balanced meals that I eat often! Includes all meals of the day eaten intuitively: breakfast, lunch, snacks, and dinner.

Find the video plus all the ingredients and recipes below.

Whether it's the time of day, the quantity, or the ingredients I choose, I eat intuitively while being mindful of my food sources. As realistically as possible, I follow a whole food plant based diet with the aim to eat as much variety as I can in each food category and as many colors of produce as I can throughout every day following my hunger cues.

Monday

Breakfast - smoothie bowl: coconut water, frozen mango, and blueberries topped with banana, grainless granola (Trader Joe’s) and maple syrup.

Other - coconut waters x2.

Lunch - left overs of Sunday nights dal fry (from indianhealthyrecipes.com *added okra) and paired with rice, flatbread and tamarind date chutney.

Dinner - lentil pasta (Explore Cuisine), marinara, hot Italian sausages (Beyond Meat), served with garlic bread: whole grain bread with plant butter, garlic and parsley to taste.

Tuesday

Breakfast - kiwi and pear (+ full fat oat milk in espresso).

Lunch - whole grain bread, plant butter, soy chorizo (Trader Joes), Veganese (Follow Your Heart), grape tomatoes and green onion.

Snacks - dairy free yogurt (Kite Hill) with grainless granola (Trader Joe’s) and 2 tortillas.

Dinner - Chipotle chips and sofritas bowl: white rice, black beans x2, sofritas, chili-corn salsa, tomato salsa, red chili salsa and romaine lettuce.

Dessert - chocolate chunks, cashews and blueberries.

Wednesday

Breakfast - cinnamon raison bread x2, plant butter and hemp seeds with a pear.

Lunch - wraps x2: tortillas, goddess dressing (Trader Joe’s), kale, carrot, red onion, chickpeas, spicy roasted chickpeas, pumpkin seeds and peanuts.

Dinner - coconut curry (from realandvibrant.com *replaced chickpeas with high protein tofu, and made some other minor modifications), served with rice, a samosa and tamarind date chutney.

Dessert - chocolate chunks, cashews, raspberries and blueberries.

Thursday

Snack 1 - banana.

Lunch - leftover coconut curry and rice, samosas x2 and tamarind date chutney.

Snack 2 - kiwi and grainless granola.

Dinner - tacos x3: cauliflower walnut ‘meat’ (from brandnewvegan.com), spicy black beans, hash brown, grape tomatoes, corn, red onion, green chili, Veganese (Follow Your Heart), hot sauce and lime.

Dessert - chocolate chunks, cashews, blackberries, raspberries and blueberries.

Friday

Snack - banana.

Brunch 1 - whole grain bread, plant butter and hemp seeds.

Brunch 2 - dairy free yogurt (Kite Hill), grainless granola (Trader Joe’s), blackberries, raspberries and blueberries.

Dinner - kung pow fried tofu / olive and sesame oil, high protein tofu, beets, green onion and black sesame seeds with served with rice and veggie spring rolls (Trader Joe’s), kung pow sauce and coco aminos.