Veganuary 2022 Vegan recipes

What I eat in a day: Veganuary 2022 part 2

What I eat in a day: composite image of my day's food

What does your daily eating look like? This post is my second what I eat in a day post, having shared my first earlier this month. Veganuary seems a perfect opportunity to get a better insight into others’ lives, so here’s another!

My day’s food reflects my life and activities. Currently:

  • I have a five month old daughter, who I breastfeed exclusively.
  • I am physically very active: we spend the day playing, doing house jobs, and I walk at a fast pace for around an hour with my daughter in her sling.
  • What I eat covers my own base energy requirements, my daughter’s energy requirements via my breastmilk, and any energy I burn whilst carrying her and walking.
  • I eat intuitively, based on my own hunger levels. I weigh myself regularly, to check I am not losing weight. I do not weigh out or log my food day to day.
  • I try to eat in a nutritionally balanced way. Some times I am better at this than at other times, but also try not to be too strict.

I’ve included approximate nutrition information in this post, estimated using the Chronometer iPhone app. In the estimates from this app, I meet or exceed all my daily requirements for nutritional macros, vitamins, and minerals. However, I am aware that I could always do better!

I love to chat about food, but am not a doctor or nutritional professional, and the current post is not dietary advice: it is a food diary from a day of my life. If you have specific dietary questions or require advice, you should contact a professional.


What I eat in a day overall breakdown

Overall, what I eat in a day broke down as percentages of calories I consume as: carbohydrates= 42%; protein= 16%; fat= 42%. These are broken down further below.

The energy I consumed was approximately 224% of Chronometer’s estimate of my basal metabolic rate, based on my height and weight. This is a lot of food, because I am currently burning a lot of energy.

Overall Energy: 2781 kcal
Overall Protein: 119.4 g
Overall Carbs: 266.8 g
Overall Fat: 130.9 g


What I eat in a day: Breakfast

What I eat in a day: banana smoothie, made with frozen banana, alpro unsweetened soya milk, and a tablespoon of peanut butter

For breakfast, I ate a banana smoothie, made with frozen banana, alpro unsweetened soya milk, and a tablespoon of peanut butter.

Energy: 352.3 kcal
Protein: 17.9 g
Carbs: 27.2 g
Fat: 17.9 g


What I eat in a day: Lunch

What I eat in a day: creamy cashew and broccoli soup.

For lunch, I ate creamy cashew and broccoli soup.

Energy: 203 kcal
Protein: 6.6 g
Carbs: 14.4 g
Fat: 12.8 g


What I eat in a day: Dinner

What I eat in a day: vegusto pepper sausage, Mac, and peas.

For dinner, I ate a Vegusto pepper sausage, with mash and a cup of frozen garden peas.

Energy: 825.6 kcal
Protein: 51.8 g
Carbs: 82.4 g
Fat: 27.8 g


What I eat in a day: Snack

What I eat in a day: three slices of wholemeal sourdough bread, with hummus, grated carrot, and alfalfa sprouts.

For one of my snacks, I ate three slices of wholemeal sourdough bread, with hummus, grated carrot, and alfalfa sprouts.

Energy: 536.6 kcal
Protein: 19.6 g
Carbs: 65.5 g
Fat: 21.8 g


What I eat in a day: Snack

What I eat in a day: two slices of seeded sourdough with peanut butter.

For my second snack, I ate two slices of toasted wholemeal sourdough bread with peanut butter.

Energy: 572.5 kcal
Protein: 22.5 g
Carbs: 36.4 g
Fat: 37.2 g


What I eat in a day: Snack

I was still hungry so for my third snack, so I ate a Buttermilk caramel nougat snack bar.

Energy: 216 kcal
Protein: 0.9 g
Carbs: 29 g
Fat: 10.5g


What I eat in a day: Other

I also drank 200ml Alpro oat milk, and took a Holland & Barrett Vegan Multivitamin & Mineral, and two Solgar Calcium Citrate tablets. These supplements ‘top up’ my daily intake. I am particularly careful of remembering to take them daily at the moment, as I am breastfeeding. Every time I have had blood tests recently, my readings have been optimal, even during pregnancy.


I’d love to hear about you, in the comments or on @wholemealmum or #wholemealmum.

What does your daily eating look like?


wholemealmum

Mother of a baby girl, born in July 2021. Finding my way with it all. Recipes, parenting, and walking.

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