Discover delicious protein-rich vegan meals in this gluten-free “What I Eat In A Day” guide. See how easy and tasty plant-based eating can be!
Nourishing Protein-Packed Vegan Meals for a Gluten-Free Diet
Today I will be sharing with you another what I eat in a day video. In this video, I provide recipes for a protein smoothie, tofu scramble, TVP taquitos, and an Asian-inspired salad. The protein smoothie includes ingredients like Earth Chimp vanilla protein powder, flax seed, spinach or kale, cinnamon, soy milk, banana, and frozen fruit. The tofu scramble consists of hash browns, extra firm tofu, peppers and onions, black beans, mushrooms, spinach or kale, garlic powder, onion powder, turmeric, soy milk, and pepper. The TVP taquitos are made with TVP taco filling, plant-based cheese sauce, corn tortillas, and salsa. The Asian-inspired salad features Napa cabbage, carrot, red cabbage, and edamame with a dressing of coconut aminos, rice vinegar, and maple syrup.
Throughout the day, the total calorie intake is 1685 with 114 grams of protein, meeting the goal of around 1700 calories and 110-115 grams of protein per day. The recipes are plant-based and nutrient-rich, offering a variety of flavors and textures to keep you satisfied and energized. If you’re looking to incorporate more plant-based meals into your diet, these recipes are a great starting point for delicious and nutritious options.
Plant-Powered Protein: A Day of Delicious Gluten-Free Vegan Eats
So you’ve been requesting it today’s going to happen I’m doing another what I eat in a day video so stick around hi Debbie chew here from chew on vegan coming to you from the beautiful Central Coast it’s a gorgeous day out here today and today I’m going to be doing a what I ate in a day I’ve gotten.
A few requests for this haven’t done one for a little while so I thought why not today’s a perfect day I’ve already had my smoothie um I’ve showed you how to make that many times I’ll leave the recipe below so I did start off with that and now I’m going to make a lovely yummy tofu scramble so we’re going to get started on that and then I’m going.
To be making an Asian type salad and then I think I’m going to make some chicken nuggets kind of a thing a vegan chicken nugget I don’t know that’s up in the air for dinner so we’ll just have to wait and see how I feel by the end of the day but that’s kind of the tentative plans and if you are new here I am a plant-based RN I follow a whole food.
Plant-based way of eating and here on my channel you’re going to find quick and easy Whole Food plant-based recipes that anyone can do so if that sounds good Please Subscribe hit that notification Bell and make sure that you are notified every time I upload a video you can also follow me on Instagram for more plant-based.
Content and be sure to check out all the links in the description box the full recipes will be there as always and uh the links below will take you to the resources that I offer my newsletter my EGU my uh Facebook group and my online course so I hope you check those out all right let’s get started on that tofu.
Scramble all right I’m just starting off with 84 gram of hash browns these are frozen this would be like one small potato if you were using fresh so I’ve just got a little bit of color on here and I’m going to remove this from the pan and add my veggies that I’m going to start sautéing so I’m on medium heat I did put a very light spray of cooking.
Oil because the hash browns can tend to stick but it’s very light then I’m adding in some frozen roasted peppers and onions I’ve got some roasted corn and I’ve got some black beans the full amounts will be in the description box with the rest of the recipe for all.
These and I’m just going to season it up with a little garlic powder an onion powder and these are just going to go for a few minutes they’re already cooked you just kind of want to get them heated through get the spices mixed in there you know get them to defrost a.
Little bit then I’m going to add in some mushrooms and you could do the mushrooms first if you want it doesn’t matter either way is fine and we’ll just let this cook if it starts to get dry it’s getting a little bit dry for.
Me just a splash of water but not too much because the mushrooms will release their own water so we’ll just let these cook down for a bit I’m going to put the lid on again I’m still on medium heat okay these are looking good I’m going add a little bit of.
Water get some of that good color off the bottom that’s all flavor and then we’re going to scoot these over we’re going to add our tofu I’m using high protein tofu this is extra firm this piece of tofu is going to give me 14 gram of protein so I’m just going to crumble it.
All in then we’re going to add additional spices we’re going to add a pinch of salt onion powder garlic powder we’re going to do a little bit of black pepper if you want to put in the black salt to make it taste more eggy go for it I’m not really a fan I mean it’s.
All right but um I don’t use it in my tofu scrambles and of course we want to add a little turmeric for color and also turmeric is very anti-inflammatory so I like to add that to my recipes when I can and then just get this all mixed in then I like to add a little splash of uh.
Soy milk and then we’ll just mix this all around again you’re on medium heat you can do medium to medium low maybe a little bit more on the soil milk and at this point um I’m going to turn it down a little bit and put the lid on and just let it cook so we’re on medium.
Low we just want all those flavors to get in there and merry you know what we can add the potatoes back into at this point I’m just going to add a cup of chopped.
Spinach and we’ll just let it cook in here for a few minutes till it welts a little bit and then we’re going to be ready to serve this baby up and if you like it a little Saucier then you could add a little bit more soy milk that’s all personal preference all right I’m going to put the lid on and.
Let it sit for a couple of minutes all right I’m going to eat outside but I wanted to show you the finished product this is a big plate of food now I’ve already had my smoothie and that was 320 calories about 30 gram of protein and now I’m having my little breakfast here and this.
Is 338 calories and 27 g of protein so I’ve already got half my protein in for the day I shoot for around 100 so let me give it a taste one thing I really wanted to add in here was tomatoes and I was fresh out I couldn’t believe it I didn’t have one tomato so if you have tomatoes add that in I just love a tofuu.
Scramble so satisfying so anyway we’ve got another gorgeous day here on the Central Coast we do have rain coming in in a couple days but going to enjoy what I have today all right I’ll see you at lunch so to make my taquitos I’m just going to be using my taco fil that I made with my.
TVP I will leave a link to the video that shows you how to make this it’s really super easy you just soak the TVP add a little onion a little carrot taco seasoning mix bada bing you’re done so I’ve got some leftovers so I wanted to make some taquitos so I’ve got I don’t know maybe a cup here and I’m just going to add a little bit of my plant-based.
Cheese sauce we’re just going to mix this all together and you can use as little or as much as you want I probably went a little overboard on this one but that’s okay then you’re just going to heat up some corn tortillas so they’re pliable and also if you don’t um know how to make the cheese sauce I’ll leave.
That recipe as well so I just do a couple tablespoons in here but again you can do do it how you like and then you just want to try to roll them as tight as possible stuff’s going to come out on the ends don’t worry about it and then I’m just putting it on this lined baking sheet and that’s pretty much.
It and then you can bake these or you’re going to air fry them um I would do 375 400 in the air fryer about 10 minutes or until they’re you know the golden brown that you like and in the oven I would do probably 375 for probably 20 minutes or so you’re just going to I mean everything’s.
Already cooked you just want them to crisp up all right so I’m going to finish uh rolling these up and then I’m going to throw them into my Air fryer which is my oven I have an air fryer mode on my oven which is really convenient all right so pretty easy lunch or dinner dip it in that delicious cheese.
Sauce M crispy got to go in for one more so three of those are a serving they’re about 350 calories with the cheese sauce and everything and probably around 30 gr of protein so the numbers I’m giving you for calories and protein are just an approximation um you know these wraps.
You know can be off here and there so uh I’m just going by what they’re telling me either my fitness pal or chronometer or sometimes I just Google it so just to let you know up front so um I’m going to go eat my taquitos and then I will see you back here when I’m going to make my Asian salad and that’s going to be dinner and for a snack today I’m going.
To have one of these Sumo uh tangerines or oranges these have a very short season and so if you have these in your area oh I highly recommend they are so sweet they’re so good so this is going to be one of my snacks today so now I’m going to make a super easy little Asian inspired salad I’ve got about four.
Napple leaves here that I’m just going to chop up I love Nappa cabbage in a salad all right we got some bite-sized pieces here that’s going to go in our bowl and this is just super easy then we’re gr going to grate up a carrot almost a full carrot then I’ve just got some red.
Cabbage I’m going to shred some of that got a rose here then I’m going to add in a half a cup of edamami these were frozen I just defrosted all right now we’re going to make a really quick little dressing set that aside three.
Ingredients we got maple syrup coconut aminos or you can use soy sauce or Tamari and some rice vinegar just going to do a couple tablespoons of the coconut aminos couple teaspoons of the vinegar and then one or two tablespoons.
Of maple syrup depending on your taste I always start with one and then see how it goes just going to whisk it together okay just want to give it a quick little taste all right my camera cut out so I’m not sure where it left off I poured all the dressing on I’ve tossed.
It I guess I’ll see when I edit it then you just want to maybe put on a little salt little pepper you could add green onions you could add whatever you want to this all right let’s give it a taste taste all right here’s my nice figed salad and let’s give it a taste that dressing is so good and so.
Simple so right now I’m at about 96 gram of protein and about 1,368 calories and I usually like to be at 100 gr of protein and about 17,800 calories so I’m going to have some leftover tofu after I eat the salad and that will take me to where I want to be and I’m not going to show you that because it’s just my tofu that I make.
All the time so it’s just leftover in the fridge so with so with the leftover tofu and the rice I’m going to eat uh that will take me to about 110 gram of protein and about 1,700 calories so I’m good with that and believe me I full um have gotten plenty to eat today and I don’t feel deprived or anything so I hope you like this video hope you.
Learned something if you did if you could give it a like and share it with your friends I’d really appreciate it check out the description box for the full recipes and the links to the resources I offer all my recipes are good for you they’re good for the animals and they’re good for the planet and what you put on your plate.
Determines your fate and your weight until until next time thank you
