What Do I Eat?
Many people ask me what I eat in a day and what my typical day looks like in terms of food. The truth is, it’s always different but is pretty similar day to day.
I eat a lot of plants and don’t eat junk food, fried food, or refined ingredients (sugar, oil, refined grains, artificial ingredients). I have eaten mostly vegetarian since I was 20, with altering periods of being vegan, pescatarian, and vegetarian. Now, I just focus on real foods that make me feel good and don’t eat the ones that don’t.
Real food has worked wonders for my focus, energy, skin, and overall health, unsurprisingly. Eating this way has truly transformed me emotionally and physically especially regarding my relationship with–and appreciation for–real whole foods and my body.
That being said, there are definitely many foods I routinely buy, eat, and love which is what you’ll find below. Like anyone else on a budget who prioritizes eating well, I tend to stick to a large number of the same foods and continue to find new ways to use and prepare them.
The foods and products below are some that I keep on hand most often and are full of nutrition in so many ways! If you have any questions about any of them, feel free to reach out.
Where Do I Shop?
There’s no truth to the myth that it’s hard to eat healthy and plant-based while maintaining a budget; I main a strict one every single week and still have a fridge and pantry full of healthy, whole foods. I also clip coupons weekly, use savings apps, and I check store sales both in-store and online to save even more money. I simply prioritize buying and eating real food without chemicals, preservatives, and artificial ingredients.
I normally buy plant-based and organic options at Target or Walmart each week, online at Vitacost or Amazon (where dry goods are normally much cheaper), and I love to shop for organic foods at Whole Foods if I can. Whole Foods’ 365 brand (naturally GMO-free and often organic) is often just as cheap as Walmart, believe it or not. Trader Joe’s and Costco are also great places to save money on healthy, organic, whole foods.
What You’ll Find in My Kitchen Most Days:
- Wild Blueberries (frozen)
- Tomatoes (Grape and Roma)*
- Cucumbers (English, seedless)*
- Mixed Berries* (frozen)
- Frozen dark cherries*
- Frozen tropical fruit blends
- Unsweetened, frozen acai packs
- Pineapple (fresh and frozen)
- Medjool dates
- Goji berries
Vegetables (not all at once, I rotate these)
- Romaine Lettuce*
- Green leaf lettuce/Butter lettuce*
- Frozen collard greens/kale*
- Baby kale*
- Artichoke hearts (frozen, I find these at Whole Foods or Walmart)
- Red Bell Peppers*
- Frozen Cauliflower
- Winter Squash (butternut, acorn, kabocha)
- Turnips (for soup, sometimes)
- Pumpkin (canned)
- Sweet potatoes*
*All items marked with an * tend to be extremely high in pesticides in conventional form, so I try at all times to buy these organic and would advise others to do the same as they can afford them. Please see the Dirty Dozen list for more info.
Nuts/Seeds/Natural Nut Butter – used in small amounts
- Natural almond packs (or raw almonds)
- Raw cashew butter
- Shredded Coconut and Coconut Flour
- Raw muesli (homemade)
- Flax meal/ground golden flax
- Chia seeds
- Raw hemp seeds
- Whole (raw) olives if I can find them—not olive oil
Note: I try to source my nuts and seeds raw. Raw nuts and seeds retain more benefits when eaten raw, although dry-roasted (without oil) is a good option too.
My Favorite Protein Sources:
- Vega One Nutritional Shake (Mocha and Chocolate) – for smoothies/smoothie bowls
- Amazing Grass Vanilla Protein Superfood – for smoothies/smoothie bowls
- Raw Green Organics Vanilla Plant-Based Protein – for smoothies/smoothie bowls
- Small amounts of Nuts/Seeds (almonds, chia and flax seeds, pumpkin seeds, hemp seeds)
- Gluten-Free Organic Oats
- Wild-caught fish (halibut, cod, salmon on occasion)
- Vital Proteins Collagen Peptides – in smoothies and coffee
- Vital Proteins Vanilla Collagen – in smoothies and coffee
- Wild Planet Salmon and Tuna, No Salt Added (on occasion)
Natural Sweeteners Without Any Added Sugar:
- Alcohol-free liquid stevia
- Pure stevia extract (without additives)
- Unsweetened applesauce or chopped apples
- No added sugar apple butter
- 100% Just Fruit jam
- Soaked and puréed dates, figs, raisins
- Mashed banana
- Any fruit
Whole Food Egg Alternatives That Work Well in (Most) Recipes, especially for baking muffins, cupcakes, pancakes, bread, etc:
- Psyllium husk powder (1 psyllium egg= 1 tbsp. psyllium + 1 tbsp. water = same as 1 egg)
- Flax meal (1 flax egg = 1 tbsp. flax and 3 tbsp. water = same as 1 egg)
- Canned pumpkin or butternut squash (1/4 cup will replace 1 egg)
- Mashed bananas (1/4 cup will replace 1 egg)
- Nut butter ( 1 tbsp. = 1 egg)
- Chia egg (1 chia egg = 1 tbsp. chia seeds and 3 tbsp. water = same as 1 egg)
Note: You can always add 1/2 -1 tsp. baking powder to make baked goods rise better, (just like egg whites do), too.
My Favorite Natural Seasonings/Flavorings:
- Mrs. Dash Original Salt-Free Seasoning
- Simply Organic herbs and spices (cinnamon, turmeric, ginger, cardamom, cloves, nutmeg, pumpkin pie spice, sage, pepper, cilantro, parsley, oregano, etc.)
- Nutritional yeast (tastes great and is an excellent replacement for cheddar cheese!)
- Apple cider vinegar (raw, with the Mother) – I also use this as a health tonic; it can also be used as a healthy salad dressing or to help baked goods rise without yeast and/or eggs
- Fresh ginger root
- Fresh herbs (sage, oregano, mint, parsley, and cilantro/coriander are my favorites)
- Fresh lemon and lime
- Vanilla bean powder
- Peppermint essential oil
- Cocoa (Dutch-processed/dark and regular cocoa)
- Raw cacao powder
*These superfoods are packed with power! They last months in the fridge or pantry, make a huge difference in my skin and energy, and they are great when used in smoothies and/or raw snacks and desserts of all kinds.
- Nutrex Spirulina
- Amazing Grass Raw Cacao Superfood Greens
- Acai berry powder
- Maqui berry powder
- Matcha green tea powder
- Goji berries
- Chia seeds
- Raw cacao powder
- Vital Proteins Collagen Peptides
- Silk unsweetened almond and unsweetened cashew milk (my two favorite, must-have plant-based milk products)
- So Delicious Unsweetened Vanilla Coconut Yogurt on occasion (or the plain unsweetened variety)
- Herbal tea
- Green tea
Got questions? Leave a comment below, or email me, I’d be happy to help!
*This page contains affiliate links to products I love, use, and recommend. You do not pay anything to explore these links. Even if you make a purchase through these links, you do not pay anything extra; you simply support The Soulful Spoon by using my links. I never share or recommend anything I do love not love, recommend, or use myself. Thank you!*