Out of all the video request I get, the most common one is “What I eat in a day.” I find those videos difficult to make for a variety of reasons. What I eat in a day is always changing and is contingent on a variety of factors: am I working at an office or at home? Is it a weekday or a weekend? Is it summer or winter?
BUT, I do make and eat certain types of meals on a (mostly) weekly basis. Hence the “What I Eat in a Week” video! So, hop on over to Youtube to watch the video! If you make any of these recipes, drop me a comment on Youtube!
Watch! What I Eat in a Week!
Meal 1: Stuffed Sweet Potatoes
Stuffed Sweet Potatoes
These stuffed sweet potatoes are easy to put together and customize, and make an excellent weeknight dinner or post workout meal.
Ingredients
- 4 large sweet potatoes
- 1 tablespoon Za’atar Seasoning (recipe below)
- 2 teaspoons olive oil
- 1 (15-ounce/440g) can of chickpeas (or 1 3/4 cups cooked chickpeas)
- Juice of 1/2 medium lemon
- 1/2 cup sauerkraut (120 g)
- 4 tablespoons tahini
Za'atar Seasoning
- 1 tablespoon minced fresh thyme
- 1 tablespoon toasted sesame seeds*
- 1 teaspoon ground sumac
- 1/4 teaspoon coarse salt
Instructions
- Preheat the oven to 400°F (or 204°C). Prick the sweet potatoes all over with a fork and place them on a baking sheet. Bake for 45-50 minutes, or until the potatoes are fork tender but not falling apart.
- Meanwhile, stir together all of the ingredients for the Za’atar Seasoning.
- Drain the chickpeas in a colander, rinse with water, and shake the colander to get rid of excess. Then gently pat dry the chickpeas with paper towels.
- Heat 2 teaspoons of olive oil in a 12-inch skillet over medium-high heat, and ensure that the entire pan is coated with the oil. Add the rinsed and dried chickpeas in small handfuls and spread them out in a single layer. Let the beans cook undisturbed for 3 minutes. Then use a flat spatula to flip the beans and cook for another 3-5 minutes, or until the beans are browned and blistered.
- Stir the Za’atar Seasoning and stir to coat the chickpeas evenly. Squeeze the lemon juice over the chickpeas and then remove from the heat.
- Once the potatoes are cool enough to handle, slice them in half and top each potato with the Za’atar Blistered Chickpeas, sauerkraut, and tahini.
Notes
*To toast sesame seeds, add the seeds to a skillet over medium heat and toss occasionally until lightly golden, 3-5 minutes.
Calories: 510kcal | Carbohydrates: 88g | Protein: 14g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 5g | Sodium: 613mg | Potassium: 1424mg | Fiber: 17g | Sugar: 15g | Vitamin A: 48349IU | Vitamin C: 17mg | Calcium: 193mg | Iron: 5mg
Meal 2: Cashew Cream Pasta
Cashew Cream Pasta
Pasta paired with my favorite condiment–cashew cream–makes for an easy weeknight dinner. It's popular with picky eaters and tastes indulgent but the sauce is made of wholesome ingredients.
Ingredients
- 12 ounces pasta of choice (340g) use gluten-free pasta as needed
- 16 ounces shelled organic edamame or chickpeas (454g)
- 1 pint of cherry tomatoes (300g)
- 4 tablespoons hemp seeds
- 5 tablespoons walnuts
- 1/2 cup fresh basil (10g), thinly slivered
Cashew Cream
- 1 cup raw cashews (140g) soaked for 8 hours
- ½ cup + 2 tablespoons plant-based milk (150 mL)
- 2 cloves garlic, roughly chopped
- 1/2 teaspoon sea salt + more to taste
- 1/4 teaspoon freshly cracked black pepper + more to taste
- 2 tablespoons nutritional yeast
- 1 1/2 tablespoon freshly squeezed lemon juice
Instructions
- Bring a large saucepan of salted water to a boil and cook the pasta according to the directions. When the pasta is al dente, ladle out a bit of the cooking water (1/2-1 cup or 120-240 mL is plenty). Drain the pasta in a colander and return it to the saucepan or to a large bowl.
- While the pasta is cooking, make the Cashew Cream. Blend all of the ingredients together in a high-powered blender or food processor until smooth and creamy and all cashew bits are pulverized. Scrape down the sides as you go, and add more plant-based milk as needed to achieve your desired texture.
- While the pasta is still hot, add in the Cashew Cream and toss to coat. It will likely be very thick, so add in some of the reserved pasta water, a few tablespoons at a time until your sauce is still creamy but thin enough to coat the noodles.
- Add in the edamame, tomatoes, hemp seeds, walnuts, and basil, tossing to coat. Serve warm.
Calories: 563kcal | Carbohydrates: 63g | Protein: 27g | Fat: 25g | Saturated Fat: 3g | Polyunsaturated Fat: 11g | Monounsaturated Fat: 8g | Trans Fat: 1g | Sodium: 197mg | Potassium: 870mg | Fiber: 9g | Sugar: 7g | Vitamin A: 545IU | Vitamin C: 25mg | Calcium: 129mg | Iron: 6mg
Meal 3: Spicy Indian Curry
There’s nothing more comforting than a creamy and well-spiced Indian curry during the colder months. I mix it up a lot, but these four are among my regular options:
The Best Jackfruit Curry
This delicious Jackfruit Curry is made with warming Indian spices, jackfruit, sweet potatoes, and coconut milk. It's both vegan and Paleo and nutrient-dense but incredibly creamy! It's easy and great for weeknight dinners.
Check out this recipe
Instant Pot Butternut Squash Lentil Curry
With just a few minutes of hands-on cooking, this Instant Pot Butternut Squash Lentil Curry will become your go-to for weeknight meals. It’s hearty, healthy comfort food at its finest (and easiest).
Check out this recipe
Vegan Instant Pot Chana Masala
This vegan Instant Pot Chana Masala is packed with authentic Indian flavor and rivals any restaurant dish, but is easy and quick to make. Stovetop instructions included.
Check out this recipe
Vegan Red Lentil Curry
This Vegan Red Lentil Curry is a fan favorite and the BEST lentil curry you will ever try! It’s easy and quick, making it a perfect weeknight dinner! Plus, it’s creamy and indulgent but made with wholesome vegan ingredients!
Check out this recipe
Meal 4: Veggie Grain Bowl
Veggie Grain Bowl
Pair your favorite meal-prepped grain with some veggies, toss in dried fruit for chewiness, nuts and seeds for crunchiness, and herbs for freshness. Bring the grain bowl together with a vinaigrette or sauce.
Ingredients
GRAINS (1 – 1 1/2 cups)
- Farro
- Quinoa
- Brown rice
- Millet
- Wild rice
- Barley
VEGGIES (as much as you want)
- Roasted vegetables (cauliflower, winter squash, rutabaga, broccoli, carrots, etc.)
- Steamed vegetables (broccoli, asparagus, bok choy, etc.)
- Raw vegetables (bell peppers, shredded carrots or cabbage, cherry tomatoes, etc.)
CHEWY (2-4 tablespoons)
- Dried apricots
- Golden raisins
- Currants
- Medjool Dates
- Goji berries
- Dried cherries or cranberries
CRUNCHY (2-4 tablespoons)
- Hemp seeds
- Almonds
- Walnuts
- Pistachios
- Peanuts
- Sunflower seeds or pumpkin seeds
FRESH HERBS (1 handful)
- Flat-leaf parsley
- Basil
- Dill
- Cilantro
DRESSING
- Oil-Free Tahini Dressing
- Balsamic Vinaigrette
Instructions
- Layer your grains into a large bowl. Top with veggies of choice, add your crunchy and chewy elements, top with fresh herbs and toss to combine. Top with one of the dressing options below, or your favorite sauce or dressing.
- Oil-Free Tahini Dressing: Whisk together 2 tablespoons tahini, 1 tablespoon apple cider vinegar, salt & pepper to taste, and water to thin out the dressing.
- Balsamic Vinaigrette: Whisk together 1 tablespoon extra virgin olive oil, 2 teaspoons balsamic vinegar, 1/4 teaspoon Dijon mustard, 1/2 teaspoon maple syrup, and salt & pepper to taste
Meal 5: Creamy, Fruit-Sweetened Oatmeal
This is an easy yet excellent stovetop oatmeal recipe, but for a hands-off Instant Pot oatmeal recipe that is wildly delicious, try my Instant Pot Pear and Date Spiced Oatmeal!
Creamy, Fruit-Sweetened Oatmeal
My two secret weapons for oatmeal that actually tastes good: (1) using creamy plant-based milk instead of water and (2) adding in bananas or dates along with oats to sweeten them up.
Ingredients
- 1/2 cup gluten-free rolled oats (45-50g)
- 1 cup plant-based milk (240 mL) (I like oat milk, cashew milk, or soy milk)
- A large pinch each of ground cinnamon & ginger
- A tiny pinch of sea salt
- 1 ripe banana, thinly sliced
Toppings
- jam or homemade chia jam nuts and seeds, dark chocolate
- raw or roasted nuts or seeds (almonds, walnuts, sunflower seeds, pumpkin seeds)
- dark chocolate, chopped
Instructions
- Add the plant milk to a small saucepan and bring to a gentle boil. Add the oats, spices, salt, and banana.
- Cook, storing occasionally for 5-7 minutes or until oats are cooked through and porridge is very thick and creamy. The bananas will have melted into the porridge.
- Serve with warmed up frozen berries or berry chia jam, nuts and seeds, and/or dark chocolate.
That’s it from me. If you make any of these, be sure to leave a comment below or just tag me on Instagram. What are some of the vegan meals you eat each week?
Hello,
Your meals look amazing! Thank you for sharing.
What is your cookbook called that you are selling and where can I buy it please. Thanks
Hi Cindy! I hope you get to try them very soon! Here is a link to all the places you can find The Vegan Instant Pot Cookbook: https://rainbowplantlife.com/cookbook/#buy
I used the left over bolagnese (sp) and added some cilantro cumin black pepper and cilantro (fresh) put in taco shells with lettuce and vegan cheese. Makes a kicking taco!
Yum! Thanks for sharing your experience and for taking time to review!
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For the cashew cream i see an ingredient is 1/2 cup + 2 tbsp almost milk or plant based milk. Does that mean 2 1/2 cup or what is the 1/2 cup of? Thanks!
Hi Wendy! It means 1/2 cup + 2 extra tablespoons (so measure 1/2 cup and add 2 more tablespoons), which is about 10 tablespoons.
Amazing recipes <3
Hi Nora! Thank you so much :) I hope you give them a try!