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What I Eat in a Day

Feb 05, 2022

Some people have asked what I eat in a day since I’ve switched to this whole food plant based way of eating. So, I thought I’d share some typical meals.


Remember, I don’t feel deprived. This way of eating is so filling and so satisfying. These healthy foods are giving my body exactly what it needs to heal from years of poor eating habits.  


In the mornings, I typically want something hot. Some people drink smoothies, but rarely do I drink smoothies. My breakfast might consist of one of the follow:


Shredded wheat, ground flax seed, dry oats, lots of berries, a drizzle of honey and soymilk.


Avocado on 2 slices of Ezekiel toast with tomato slices, freshly cut red onions and alfalfa sprouts (if I have them on hand) & an orange.


Grits with stewed tomatoes. A couple of times, I have added leftover cooked tofu cut up small and it was really good.


Hash brown potatoes (I prefer the fresh version as opposed to the frozen) with grilled veggies on the side (onions, mushrooms, & peppers). In the summer, I love fresh from the garden tomatoes with my hash browns. I put salt, pepper, smoked paprika, and vegan sour cream on top of my hash browns.


Peanut butter on 2 slices of Ezekiel bread with banana or apple slices on top.


Whole-wheat pancakes (I use ground flaxseeds & water for the egg and applesauce instead of oil) with warmed berries and maple syrup.


Lunches & Dinners are interchangeable:

Leftovers are one of my favorites.

Veggie sandwich (vegan mayo with a variety of veggies on a whole-wheat hoagie bun) and baked fries.

Veggie burger (store-bought or freshly made) on a whole wheat bun with baked fries.

A huge salad with lots of veggies of different colors and textures, beans (chickpeas or black beans usually), and a homemade dressing. The dressing may be a homemade honey mustard, my homemade vegan sour cream, or a flavored vinegar. I experiment and try different dressings regularly. Sometimes I add olives, banana peppers, or pickles. Sometimes I add toasted Ezekiel bread cut into cubes. Sometimes I add quinoa.

Soups of all kinds. I love lentil soup. Sometimes I make a veggie soup or a bean soup. I usually add potatoes, rice, or barley to make them hardy.

Whole-wheat pasta with marinara sauce and store-bought vegan meatballs.

Fajitas with grilled veggies & black beans or burritos with vegan refried beans and veggies.

Stir-fry veggies on top of rice noodles with peanut sauce on top.

Quinoa salad

Mushroom gravy and mashed potatoes.

Baked potatoes & steamed broccoli with vegan sour cream.

Tofu that has been dried and then marinated in soy sauce, nutritional yeast, maple syrup, garlic powder, and onion powder and cooked in the air-fryer until crisp. You can add other seasonings. I eat tofu on salads, on stir-fried veggies, in grits, and on sandwiches.


Green beans, cubed potatoes, onions, and great northern beans. I love a big bowl of this for a meal.

Rice and beans (red, pinto, great northern) with fresh onions and chopped tomatoes on top.

I could go on and on……there are so many recipes to try and SO many veggies, grains, fruits, lentils, beans, nuts, seeds, etc. to try.

I don't typically eat snacks, because I don't get hungry between meals. If I do get hungry, I usually eat fruit or veggies and hummus.


Plant-based eating is so life-giving. Enjoy the journey. Batch cook a few things like potatoes and brown rice. Keep salad chopped and ready in your refrigerator. This becomes a habit and before you know it, your weight is down and your health has improved.


Let your doctor know what you are doing and work closely with him/her. My doctor checked my labs regularly. This is important.


I don't count anything. I just choose whole food plant-based foods. Now I'm down almost 60 pounds and I'm off my cholesterol and blood pressure meds. I'm so thankful my doctor recommended this way of eating to me.


Be sure to check out my Food for Life class going on now in Princeton. You can jump in anytime.

Food for Life Class

Ladies, check out the upcoming Wellness Weekend for Women scheduled for April 8 & 9, 2022 at Pipestem State Park. You want to be part of this exciting weekend.

Wellness Weekend for Women

If you need a speaker for your event, contact me here.

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I appreciate you. Please let me know what I can do to encourage you.