What I eat in a Week! (Vegan & Realistic)

Long time no what I eat in a week! This one features so many tasty, simple, healthy and lazy vegan meal ideas and recipes. For instance there’s a sweet potato smoothie bowl, avocado oatmeal and pumpkin chocolate chip muffins ✨
Vegan Protein Powder by Vivolife:
https://bit.ly/3gVV7nq

You can use the code MINA10 to get 10% off your first purchase!

Tofu Scramble Recipe: https://www.youtube.com/watch?v=VL0_EZOteNU&t=345s
Pickled Onion Recipe: https://www.youtube.com/watch?v=ar3Fc_kyqmo&t=2s
Pumpkin Purée Recipe: https://www.youtube.com/watch?v=qepecndnRZ0

🎵 My Spotify: https://spoti.fi/3fsXoWV
Share your recreations with me on Instagram! @mina_rome

Instagram: https://www.instagram.com/mina_rome/
50+ Recipe Ebook: https://payhip.com/b/9MsP
Email: minarome.yt@gmail.com
Website: www.mina-rome.com

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DISCLAIMER
I am not a nutritionist or qualified health professional. What works for me will probably not exactly work for you and that’s okay. Everyone is different, everyday is different. I don’t count my calories, I don’t restrict and try to eat intuitively. However my food diaries are not to be taken as diet advice, but as vegan recipe inspiration and source of entertainment (so I hope).

INGREDIENTS

#1 Orange and Cinnamon Müsli Bowl

muesli of choice
½ tbsp chia or ground flax seeds
¼ tsp cinnamon
1 heaping tbsp peanut butter
chopped strawberries
orange juice
~ serves 1 ~

#2 Polenta Tofu Plate

for the polenta:
½ cup dried polenta (85g)
1 ¼ cups vegetable broth (310ml)

scrambled tofu recipe here: https://www.youtube.com/watch?v=VL0_EZOteNU&t=345s

a few handfuls of fresh or frozen baby spinach (to add to your tofu scramble)
cherry tomatoes
flavoured or smoked tofu
sriracha for the top
~ serves 1 ~

#3 Sweet Potato Protein Bowl

1 medium sized sweet potato, baked the night before
1 cup frozen raspberries (~130g)
2 tbsp vanilla protein powder (sub for vanilla + oats or vanilla + hemp powder)
a splash of oat milk, more if needed
Toppings: berries, peanut butter, cereal/granola
~ serves 1 ~

#4 Spinach and Avocado Oatmeal

½ cup small cut oats (45g)
1 tbsp nutritional yeast
1 cup vegetable broth
2 handfuls of baby spinach, fresh or frozen
1 tsp white wine vinegar
Toppings: avocado, cherry tomatoes, sesame seeds, hot sauce
~ serves 1 ~

#5 Thursday’s Berry Smoothie

2 bananas, frozen
1 cup frozen raspberries
½ cup frozen blueberries
1 - 2 tbsp chocolate protein powder
1 tbsp hemp powder
1 tbsp tsampa powder (sub with oats)
⅓ cup orange juice (80ml), or more if needed

#6 Healthier Pizza Toasts

whole wheat bread
pre made tomato sauce
cherry tomatoes, cut in half
vegan pizza cheese

#7 Vegan Pumpkin Chocolate Chip Muffins

250g + 1 tbsp spelt flour (2 cups + 1 tbsp)
150g sugar (¾ cup)
1/2 tsp salt
2 tsp baking powder
1 tsp cinnamon
½ tsp pumpkin pie spice, optional
2 tsp vanilla
1/2 cup + 1 tbsp non dairy milk (135ml)
1 tsp apple cider vinegar
⅓ cup + 1 tbsp (90g) pumpkin purée
1/3 cup + 2 tsp (90ml vegetable oil)
¼ cup chocolate chips (45g) + more for the top!
→ 10 - 12 muffins

Pumpkin Purée Recipe: https://www.youtube.com/watch?v=qepecndnRZ0

#8 Tofu Polenta Bowl

1 small red onion
1 block of firm plain tofu (200g)
oil for the pan
1 ½ tbsp soy sauce
1 tsp agave syrup
1 tsp hot sauce, or more if desired

for the polenta:
½ cup polenta dried(85g)
1 ¼ cup vegetable broth (310ml)
2 handful of baby spinach, fresh or frozen
broccoli, fresh or frozen - steam or boil for a few minutes until bright green and tender
top with lemon juice, sesame seeds, extra hot sauce
MUSIC

intro by yot club: https://soundcloud.com/yotclub/go-away-soundcloud-version
culpeo: https://soundcloud.com/culpeo/sets/say-when
dvd: https://soundcloud.com/dvdlovesyou/theres-a-hate-that-i-reserve-for-myself
Mike Casey - Cold Blooded Blues (Burbank Remix) - https://thmatc.co/?l=FF82A206
soft eyez: https://soundcloud.com/fkn_beats/lowfly
teen blush: https://soundcloud.com/teenblush/into-me
Atwood: https://soundcloud.com/atwood/srt (outro)

Much love,
Mina

This video is not sponsored
*however Vivo Life was nice and created an affiliate link for me which is the one posted at the top of the description, if you order something from them using this link I get a small commission, no extra costs for you!

Видео What I eat in a Week! (Vegan & Realistic) канала Mina Rome