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. In short, I eat a lot of plants and don’t eat junk food, fried food, sugar, animals, or refined ingredients.
I focus on filling my fridge with real foods (fruits, vegetables, whole grains, root veggies, and some raw nuts and seeds) that make me feel good and simply choose not to eat foods that don’t. I have found over the years that a plant-based diet not only makes me feel my best and is the healthiest way to eat, but it also helps me live according to my values and ethical beliefs.
Eating a plant-based diet has done wonders for my focus, energy, skin, and overall health, unsurprisingly. It has truly transformed me emotionally and physically in ways I never thought possible, especially regarding my relationship with–and appreciation for–real whole food, my health, my body, animals, and the planet we are so blessed to be able to call our temporary home.
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 on many items, 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
- Frozen acai puree packs – unsweetened
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, unsweetened, plain pumpkin)
- 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
- 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
- Avocados on occasion
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.
- Rolled oats (gluten-free and regular)
- Hot Buckwheat Cereal (technically grain-free, but cooks like a grain and has similar nutrition)
- Oat Bran
- Wild Rice
- Quinoa/Quinoa flakes (technically grain-free, but cooks like a grain and has similar nutrition)
- Barley flakes
- Whole grain rye flakes
My Favorite Protein Sources:
- Vega One Nutritional Shake (Mocha and Chocolate) – for smoothies/smoothie bowls
- Nuts/Seeds (Almonds, Chia and Flax seeds, Hemp seeds)
- Whole grains (Gluten-Free Organic Oats, Barley, Rye, Quinoa, Buckwheat)
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
- Medjool 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:
- 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 (also a great source of minerals, vitamins, and essential amino acids)
*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
- 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!
You can also see all my recipes here and visit my online store below with some of my favorite kitchen staples listed here.
*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!*