what I eat in a week for the perfect summer
My perfect summer body is the body that allows me to have the perfect summer. How about you?
My usual disclaimer: I am not a registered dietician. I love to cook and to share vegan recipes. I take a B12 supplement. I don’t show snacks and seconds I take so don’t take the amount you’ll see for the exact amount I eat. And last but not least: don’t compare yourself and eat the way that makes your mind and body feel satisfied. Be excited about the food on your plate rather than obsessed.
Monday:
Breakfast: oatmeal
My basic recipe:
Lunch: burger patty, vegan cheese, red pickled onion, sriracha mayo & arugula on an English muffin
Dinner: one-pot-couscous-dish topped with soy yogurt, radishes & red pickled onions
Ingredients:
carrot
spring onion
plant-based chicken
capsisum
vegetable stock &
spices (ras el hanout, cumin, couscous spice)
Just fry everything in some olive oil, then add the couscous followed by some vegetable stock. Let everything come to a bubble, then turn the heat off & let the couscous soak up all the access broth.
Tuesday:
Breakfast:pancakes (here’s my recipe: https://www.youtube.com/watch?v=7_xdO1nENKI) with vegan yogurt, nectarine, blueberries & maple syrup
Lunch: Mexican inspired burrito
For the filling:
plant based chicken
red onion
capsicum
corn
black beans
coriander
spices (cumin, paprika, oregano, cayenne pepper)
+ guacamole, soy yogurt, pickled onions & vegan cheese
Dinner: red lentil bolognese
What I used:
½ cup of red lentils
1 onion
3 cloves of garlic
1 tin crushed tomatoes
Fresh basil leaves
1 tsp dried basil
Red wine to deglaze the pan
1 tbsp tomato paste
1 tsp sugar
1 cup vegetable broth
Salt & pepper to taste
I started by frying off the onion in a good amount of olive oil until translucent (10-15 minutes), followed my the garlic. Tafter another 5 minutes, I deglazed the pan with a good amount of (vegan friendly) red wine. I then added may lentils & dried basil & fried it for around 3 more minutes. I then added all the other ingretiend & let it all cook for around 30 minutes.
Wednesday:
Breakfast: cereal
Lunch: Mexican inspired salad with leafy greens, leftover black beans & corn, cucumber, red pickled onions, avocado, baked tofu (marinated in soy sauce, olive oil, cumin, oregano, paprika, cayenne, garlic powder, onion powder, nutritional yeast & a little maple syrup) & a cilantro & lime dressing (I just mixed / blended olive oil, fresh lime juice, a handful of cilantro, some maple syrup, cumin, salt & pepper together)
Thursday: nice cream:
frozen banana, steamed & frozen cauliflower and steamed & frozen zucchini
vanilla protein powder
cocoa powder
a little oat milk
raspberry chia jam on top & in the middle, as well as some blueberries & chocolate protein crunchies on top ( )
Lunch: Burger King meal (plant based long chicken, fries & a coke)
Dinner: my chickpea “tikka masala” (recipe: https://www.youtube.com/watch?v=NL8ExEIKK2E)
Friday:
Breakfast: oatmeal
Lunch/ afternoon tea: current berry cheesecake with a chocolate crust & crumble topping ()
Dinner: Leftover tikka masala
Lunch: currenxtberry cheesecake with a chocolate crust & crumble topping
https://www.zuckerjagdwurst.com/de/rezepte/veganer-schokoladen-kaesekuchen-mit-johannisbeeren
Dinner: leftover tikka masala with flatbread
The weekend: pb&j’s, fries, cookies & dumplings that I forgot to film
Music:
The amazing Alyssa with propeller (https://soundcloud.com/alyssaadann/propeller-)
Wanted by Lily Ophelia
View original video by clicking here.
