As the next part in my health and fitness series, I decided to show what I will typically meal prep for my meals for one day of the week (most of this will last you a couple days, though!) and give you some info about the kinds of foods I ate on this day. A couple points to note; I am vegan so all of this is vegan food, but that doesn’t mean it’s not yummy and filling. I drank around 75 oz of water on this day on top of this food, I have a giant 25 oz cup and I try and drink 3 of these a day. I take a vegan multivitamin that gives me a lot of my nutrients in one little pill, so I don’t have to freak about ensuring I get every single vitamin and mineral our bodies need. I will always recommend taking a multivitamin!! Everyone should take one!!
On this day, I did some meal prepping for the rest of my week, but I took note of what I ate, so I can tell you and let you know how you can make it and tell you the kinds of goodness that is in the food.
The night before, I made a really easy chia seed pudding, topped with summer fruits. Chia seeds are one of the most nutrient dense foods on the planet, they’re hella packed with protein, calcium, omega 3 fats and loads more.
To make this, I put 3 tablespoons of chia seeds in a glass bowl, along with 4 tablespoons of dairy-free yoghurt and 2 tablespoons of water (you could also just use 6 tablespoons of dairy-free milk, but I didn’t have any to hand) with a dash of maple syrup. I topped this with some frozen summer fruits and stuck it in the fridge overnight, ready to eat in the morning. I ate half of this.
Along with my chia seed pudding, I made a green smoothie. I blend one banana, a handful of frozen tropical fruit mix, a handful of spinach (don’t worry, you can’t taste it), a teaspoon of spirulina powder and a tablespoon of water. I’ll pour in some water and blend, check the consistency and most of the time, it’s too thick, so I’ll add some more water and blend again until smooth. This is my favourite smoothie, I fekking love it!
For my lunch, I made a butternut squash, sweet potato and spinach soup. I forgot to take photos as I went along, so please excuse the lack in pretty progress shots! Sweet potatoes are an amazing food; they help increase your iron absorption so they’re great to eat alongside iron rich foods, like spinach. You could replace the spinach with any other greens if you don’t like the taste/texture of it, like broccoli, kale or bok choy.
To make this, I put half a red onion, one clove of garlic and one carrot into a saucepan and fried until the onion and garlic were browning.
I chopped one butternut squash and two sweet potatoes into 2-3cm cubes and put them into the giant saucepan along with the fried base vegetables. About 2 minutes later, I covered this with boiling water, popped in a veggie stock cube, some thyme and rosemary and mixed it all up. I leave this to simmer for 30 minutes.
After half an hour, I add 2 handfuls of spinach, mix, and leave for 5 more minutes.
I split these into 3 portions, making 3 lunches. On this day, I blended one portion (blended is how I best like to eat this soup) and ate it with one slice of 50-50 bread with some Vitalite spread.
While meal prepping, I got hungry, so I ate some cucumber.
This day, for dinner, I decided to prep a mixed bean chilli over sweet potato. If you couldn’t tell, I love sweet potato! In this dish, the sweet potato adds a sweet break into to the spicy-ness of the chilli. You could easily change the sweet potato for some brown rice, this takes around 40 minutes to cook, so allow time for that. This chilli can be as spicy as you want, chillies are great to aid weight loos and contain more vitamin C than an orange. And the mixed beans are, obviously, an excellent source of protein and either the rice or the sweet potato will help carb up your meal.
To start, I fry half a red onion, 2 cloves of garlic and one green chilli, without the seeds, in a couple tablespoons of olive oil. Fry until they’re browning.
Once they’re browned, add one tablespoon of cumin and one teaspoon of paprika and mix.
After the spices have been cooking for 2 minutes, add one can of chopped tomatoes and simmer for 15 minutes.
Then rinse one can of mixed beans and add that into the saucepan and allow to simmer for 5 minutes. At this time, I added 2 tablespoons of chia seeds, but this isn’t necessary.
This made 2 potions so I served my portion for this day over some baked sweet potatoes and one portion for another day over some brown rice.
I hope this was somewhat useful or inspirational, or that you just enjoyed the nice food photos! XD
Thank you for reading and I wish you the best in your health journey.