What do vegans eat?

Screen Shot 2018-02-08 at 5.25.20 PM

Where do you get your protein?
Do you only eat raw food?
What do you eat for breakfast?
Don’t you miss “normal food?”

As new vegans, my husband and I get a lot of questions—and it makes sense. Veganism seems like a weird concept. As a new year’s resolution—and kinda thinking about Veganuary—my husband and I each kept a food journal for January. We had the goal of answering questions, providing meal ideas for interested friends, to show that it’s not just salads–and maybe to show it’s not a scary transition to martyrdom and “doing without.”

I hope this shows that eating vegan is pretty, well, normal. Just like before we went vegan, we enjoy tasty meals, leftovers and staples we can eat every week. We’re also not going without lazy nights eating in front of Netflix, or eating in the car on the way to work (and, yes, crappy bar food). Eating vegan is also conducive to dinner parties, lovely nights out, and elaborate new favorites.

Wait…I thought vegan meant healthy?

I once hired a nutritionist to help me learn how to eat vegan and maybe get a bit fitter. Her first comment on my food journal then was, “let’s talk about how often dessert is happening.”

I’ve made some adjustments…but not many. See, we’re ethical vegans, which means we’re doing this for the animals first (though the environment and our health are nice additional perks). Perhaps there’s more junk food (and dessert and booze) on this list than you may find on the plate of a plant-based (or health-focused) vegan—but I’m definitely not longing for anything.

About the food journal

It’s a lot, obviously, so it’s not really a “read this thing I’ve written,” but a “scan and see if this looks familiar.” I have provided some random notes, tips, links to recipes and products where I thought they might be helpful (more so at the top, when an item is first mentioned).  While I didn’t take a whole lot of photos, I do have Instagram snaps of similar meals over the past few months, so I’ve shared them here.

All foods are vegan, despite not being always noted (after a point, we just stopped saying “vegan” before everything).

Disclaimer: Obviously, I’m not a nutritionist. I’m also only two years into this, so I’m learning more every day (like that my beloved SOL veggie sausages only have 7g of protein). Please do your research when creating your own plant-based menu.

1/1 – Monday
Brunch
Tofu scramble (To see a super not a professional, but SUPER TASTY photo how-to,  go here)
Coffee with soy creamer (Just like dairy, plant-based creamers are diff than plant-based milks; they’re thicker, richer. Soy mixes the best, coconut is low-cal.)

Tofu scramble

Snacks
Ritz w/hummus, Applets and Cotlets (ew! But it’s a Christmas gift that Zach loves), whiskey and cider

Dinner
Salad with beans, miso sesame seed ginger dressing (replace honey w/agave)
Bread rolls (tip: most “rustic” bread is vegan)
Persimmon


1/2 – Tuesday
Breakfast
Molly: Soy yogurt, homemade granola, fruit, Coffee with soy creamer
Zach: Leftover tofu scramble, Corn tortillas

Lunch
Molly: Veggie/bean/rice bowl (great guide to creating the perfect lunch bowl)
Zach: Leftover salad w/ vegan blue cheese dressing, Slice of bread w/ vegan butter

Snack
Hummus, crackers

Dinner
Tofu ramen at Marukin Ramen

screen-shot-2018-02-08-at-4-08-28-pm.png


1/3 – Wednesday
Breakfast
Soy yogurt, granola, fruit
Coffee with creamer

Lunch
Molly: Salad with beans, bread, fruit
Zach: Salad with beans, bread and butter

Snacks
Nuts and dried fruit, tea

Dinner
Grilled cheese sandwich (with deli slices, lettuce, tomato, veganaise), black bean soup (it was gross and not worth linking to), salad


1/4 – Thursday
Breakfast
Tofu scramble w/roll
Milk
Coffee with soy creamer

Lunch
Molly: Salad with beans, no-egg salad
Zach: Black bean wrap and fries at Mexican restaurant

Screen Shot 2018-02-08 at 4.24.05 PM

Snack
 Go Macro protein bar

Dinner
Homemade pizza (TJ’s pizza dough! Follow Your Heart Mozz! Veggies! Fake Pepperoni!)
Salad
Wine
Oranges

Vegan Pizza


1/5 – Friday
Breakfast
Avocado toast (+  olive oil, nutritional yeast, capers, salt, Sriracha)
Banana
Coffee with soy creamer

Lunch
Veggie/bean/rice bowl

Snack
Apple

Dinner
Veggie burger w/fries at SlowBar


1/6 – Saturday
Breakfast
Molly: Cold leftover pizza, coffee
Zach: Homemade granola

Snack
Hummus, ritz, carrots

Dinner
Homegrown Smoker (The absolute best vegan restaurant in Portland, IMHO): Sandwiches, collard greens, hush puppies

homegrownsmoker


1/7 – Sunday
Breakfast
Tofu scramble, toast, orange

Lunch
Leftover pizza

Dinner
Molly: Gyro and salad at McMenamins
Zach: Kung pao tofu takeout from Wong’s Garden


1/8 – Monday
Breakfast
Soy yogurt, granola, banana
Coffee with soy creamer

Lunch
Rabbit’s Cafe: Spinach salad with soy curls; rice and bean and veggie bowl

Snack
Chamomile tea, Chex mix

Dinner
Rice, beans, BBQ tofu using Stubb’s, guacamole, spiral salad


1/9 – Tuesday
Breakfast
Molly: Oatmeal with nuts and fruit, Carrot/apple/spinach juice, Coffee w/cream
Zach: Coffee, toast

Lunch
Molly: Beans and rice and spiral veggies w/spinach, Dried cranberries
Zach: Salad, bread and hummus, cauliflower rice and veggies

Snack
Trail mix, decaf coffee

Dinner
Homemade “meat haters” pizza (With Follow Your Heart Mozz, plus soyrizo and faux sausage courtesy TJs)
Salad
Screen Shot 2018-02-08 at 4.08.08 PM


1/10 – Wednesday
Breakfast
Zach: Tofu scramble and toast
Molly: Oatmeal, fruit

Lunch
Zach: Leftover cauliflower rice and veggies and beans
Molly: Salad

Dinner
Kale, rice, kielbasa


1/11 – Thursday
Breakfast
Molly: Oatmeal, fruit
Zach: Avocado toast

Lunch
Salad

Dinner
Pizza and salad at Sizzle Pie


1/12 – Friday
Breakfast
Bagel with butter, sausage patty

Lunch
Salad with seeds and hummus

Dinner
Veggie tacos


1/13 – Saturday
Breakfast
Molly: Pear and coffee
Zach: Bagel with cream cheese

Lunch
General snacking

Dinner
Dinner party: Big Mac cheeseburger (Used the AMAZINGLY realistic Beyond Meat, Follow Your Heart American slices–photo shows my trial run a month ago, where I forgot to melt the cheese *facepalm*), spiralized salad, homemade blueberry lime cheesecake


1/14 – Sunday
Breakfast

Zach: Oatmeal
Molly: Rice with veggies

Lunch
Snack at Loving Hut (this is the largest chain of vegan restaurants, and each franchise serves its own foods and decorates however it wants—lots of photos of vegan celebs and marketing materials from Supreme Master TV—uh, you gotta check her out.)

Dinner
Ramen, soybeans at Afuri Ramen


1/15 – Monday

Breakfast
New chickpea scramble recipe, fruit

Lunch
Leftover pizza

Dinner
Homemade chili with kale, leftover salad


1/16 – Tuesday
Breakfast
Zach: Orange, granola bar
Molly: Oatmeal with fruit, nuts

Lunch
Zach: Toby’s tofu salad on bread, chips
Molly: Leftover chili

Dinner

Zach:  Bean and veggie burrito
Molly: Grilled cheese, salad


1/17 – Wednesday
Breakfast
Leftover chickpea flour scramble

Lunch
Chili, avocado, and bread

Dinner
Grilled cheese (I had to show him how amazing it was), sautéed cabbage


1/18 – Thursday
Breakfast
Zach: Cereal
Molly: Oatmeal with nuts, seeds, fruit

Lunch
Zach: PB&J, salad
Molly: Leftover chili

Dinner
Food carts:
Molly: Yakisoba noodles w/veggies and garbanzo fritters
Zach: Mauritian pancake wrap things


1/19 – Friday
Breakfast
Avocado toast

Lunch
Molly: Vanilla latte with soy milk, Cliff bar
Zach: Leftover Chili

Dinner
Hot dog, side salad at home
French fries and booze (Helium)


1/20 – Saturday
Breakfast
Tofu scramble w/tortillas

Lunch
Salad, chips and salsa

Dinner
Mac and cheese, veggie, couscous, beans at Harlow
Booze, cupcakes


1/21 – Sunday
Brunch
Leftover Tofu scramble w/toast, coffee

Lunch
Potato soup, bread

Snack
Energy bar
Apple

Dinner
Mac and cheese, BLT (shitake bacon) cheesecake at Vtopia (our first vegan Meetup!)
Apple, TJ’s coconut ice cream

vtopia mac


1/22 – Monday
Breakfast
Smoothies (greens, banana, carrot juice, almond milk, hemp protein, chia seeds, oats, almond extract)

Screen Shot 2018-02-08 at 4.13.07 PM

Lunch
Molly: Salad
Zach: Thai food w/ tofu from cart

Snack
Orange, party mix

Dinner
Quinoa bowl with beans, veggies, yumm sauce


1/23 – Tuesday
Breakfast
Molly: Apple, toast w/homemade Nutella; coffee
Zach: Soylent and toast (Zach loves Soylent, I hate it…and his cache was about to expire)

Lunch
Molly: Tofu scramble, kale smoothie
Zach: Soylent, toast w/ tofu salad

Dinner
Leftover Quinoa bowl (veggies, yum sauce), plus soy curls (Butler soy curls are AMAZING; they’re affordable, healthy, and packed with protein–they’re also made in Oregon. Just rehydrate them, then cook them like chicken strips. We’re massive fans. Find soy curl recipes here.)

soy curls


1/24 – Wednesday
Breakfast
Molly: Toast, coffee
Zach: Soylent and toast

Lunch
Molly: Salad with leftover soy curls, apple
Zach: Soylent

Snack
Molly: Soylent

Dinner
Take-out from Thai Noon (Thai is SO easy for vegans; all you have to do is ask for vegan versions of most of your fav dishes—and make sure they don’t put fish sauce on it)


1/25 – Thursday
Breakfast
Molly: Oatmeal, fruit
Zach: leftover tofu scramble

Lunch
Molly: Salad with beans
Zach: Leftover soy curls on a salad

Dinner
Quinoa, faro, beans, veggies bowl


1/26 – Friday
Breakfast
Molly: Oatmeal with fruit and seeds
Zach:  Toast

Lunch
Molly: Leftover Thai + leftover veggies
Zach: Soylent

Snack
Apple

Dinner
Indian food at Maruti


1/27 – Saturday
Breakfast
Avocado toast

Lunch
Snacks, grazing

Dinner
Roasted veggies, Kielbasa, faro


1/28 – Sunday
Brunch
Tofu scramble

Dinner
Dinner party: Shepherd’s pie  – I cheated and use Pepperidge Farm puff pastry (surprise! It’s vegan) to cut the prep time and used whatever veggies I had on hand. My fav change was that I replaced the portobello with a layer of beefless tips sautéed in crushed tomatoes.
Spiralized salad

Homemade chocolate cake with buttercream frosting (Get the cookbook Oh She Glows! Or follow her recipe blog.

Screen Shot 2018-02-08 at 4.30.51 PM


1/29 – Monday
Breakfast
Leftover tofu scramble, veggie sausage

Lunch
Zach: potato/bean/veggie bowl
Molly:  Veggie juice (kale, apple, cucumber, parsley, lime, celery, spinach), cliff bar

Dinner
Split a veggie burger, fries, fritters at Dots
Boozey cider at movie theater


1/30 – Tuesday
Breakfast
Avocado smoothie w/protein powder, coffee

Lunch
Chickpea soup with couscous
Snack: Dried cranberries

Dinner
Leftover shepherd’s pie, roasted beets


1/31 – Wednesday
Breakfast
Molly: oatmeal with fruit, seeds, nuts; coffee
Zach: Toast

Lunch
Molly: Salad with nuts, quinoa
Zach: Soylent

Snack
Grapefruit

Dinner
Salad, Leftover shepherd’s pie, roasted veggies
Yogurt w/syrup


WHEW! Have questions? Want a recipe? Want to know why dessert is happening so much? Comment below! I’d love to hear from you. Or follow me on Instagram!

Interested in learning more? Check out the Vegankit.com.

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