What I eat in a day

Rating: 0.00

Incorporating plant-based dishes into daily meals can be both simple and rewarding. Here are three vegan recipes that cover breakfast, lunch, and dinner, showcasing how easy and delicious vegan eating can be.

Avocado Hummus Toast

Start your day with something straightforward and nutritious. This toast combines creamy hummus and ripe avocado slices on your choice of bread, seasoned lightly with salt and red chili flakes, and finished with a drizzle of olive oil. It’s a balanced blend of protein, healthy fats, and carbs to kick off the morning.

  • Calories: Approximately 500-520 kcal
  • Prep Time: 5-10 minutes
what I eat in a day: Breakfast avocado hummus toast picture
what I eat in a day: Breakfast avocado hummus toast picture

Avocado Hummus Toast Recipe (with Sliced Avocado)

 A nutritious and easy-to-make toast, topped with creamy hummus and fresh avocado slices, seasoned with salt and red chili flakes, and drizzled with olive oil.
Servings 1
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes


  • Toaster or skillet
  • Knife


  • 2 slices of bread choose according to your preference, such as whole grain, sourdough, etc.
  • 2 tablespoons of hummus
  • 1 ripe avocado
  • Olive oil for drizzling
  • Salt to taste
  • Red chili flakes to taste


Toast the Bread:

  • Toast the 2 slices of bread until they are golden and crispy. You can use a toaster or a skillet over medium heat for this.

Prepare the Avocado:

  • Halve the avocado and remove the pit. Peel the skin or scoop out the flesh carefully. Slice the avocado thinly to create even slices.

Assemble the Toast:

  • Spread 1 tablespoon of hummus evenly on each slice of toasted bread.
  • Arrange the avocado slices on top of the hummus, covering the bread’s surface. You can fan them out for a pleasing presentation.

Season and Serve:

  • Drizzle olive oil lightly over the avocado slices. The olive oil will add a smooth richness to the toast.
  • Sprinkle salt to taste. The salt will enhance the natural flavors of the avocado and hummus.
  • Add red chili flakes according to your preference for heat.
Calories: 500kcal
Cost: $3
Course: Breakfast, Snack
Cuisine: Fusion, Health Conscious
Keyword: Avocado toast, easy avocado recipe, healthy breakfast, Hummus recipe, vegan snack

Crispy Tofu Wrap

For lunch, a Crispy Tofu Wrap fills the spot. Tofu cubes are coated in cornstarch, fried until golden, then tossed in either BBQ or Buffalo sauce. Wrapped in a large tortilla with salad greens and a spread of vegan mayo, it’s a flavorful meal that’s satisfying and packed with protein.

  • Calories: Roughly 497.5-512.5 kcal per serving
  • Prep Time: 20-30 minutes
what i eat in a day Crispy Tofu Wrap with BBQ or Buffalo Sauce picture
what i eat in a day Crispy Tofu Wrap with BBQ or Buffalo Sauce picture

Crispy Tofu Wrap with BBQ or Buffalo Sauce

A flavorful wrap filled with crispy tofu coated in BBQ or Buffalo sauce, accompanied by fresh salad ingredients and vegan mayonnaise, all wrapped in a soft tortilla.
Servings 2
Total Time 25 minutes


  • killet
  • Mixing bowl
  • Knife


  • 7 oz 200g firm tofu
  • 2-3 tablespoons cornstarch
  • Oil for frying
  • Salt and pepper to taste
  • 3-4 tablespoons BBQ or Buffalo sauce
  • 2 large tortilla wraps
  • Salad ingredients lettuce, tomato, cucumber
  • Vegan mayonnaise


Prepare Tofu:

  • Press tofu to remove excess water, then cut into 1/2 inch cubes.
  • Season with salt and pepper, coat in cornstarch.

Fry Tofu:

  • In a pan with oil over medium-high, fry tofu until golden. Reduce heat, add sauce, coat tofu.

Assemble Wrap:

  • Spread mayo on each tortilla, add salad, top with tofu, and roll.
Calories: 500kcal
Cost: $6
Course: Dinner, Lunch
Cuisine: American, Fusion
Keyword: BBQ tofu recipe, buffalo tofu, quick vegan dinner, Tofu wrap, vegan lunch ideas

Pasta with Cherry Tomatoes and Spinach in Vegan Cream Sauce

Dinner is a comforting bowl of pasta with cherry tomatoes and spinach, all brought together in a creamy vegan sauce. It’s a dish that combines the freshness of vegetables with the richness of a cream sauce, perfect for winding down the evening.

  • Calories: About 707 kcal per serving (if serving 2)
  • Prep Time: 30-40 minutes
what i eat in a day Pasta with Cherry Tomatoes and Spinach in Vegan Cream Sauce Picture
what i eat in a day Pasta with Cherry Tomatoes and Spinach in Vegan Cream Sauce Picture

Pasta with Cherry Tomatoes and Spinach in Vegan Cream Sauce

A delightful pasta dish featuring cherry tomatoes and spinach in a creamy vegan sauce, offering a perfect balance of fresh flavors and creamy texture.
Servings 3
Total Time 35 minutes


  • pot for boiling pasta
  • skillet or pan for sauce


  • 8 oz about 225g pasta of your choice (e.g., spaghetti, penne, or fettuccine)
  • 2 cups cherry tomatoes
  • 2 tablespoons olive oil
  • Salt to taste
  • 2 cups fresh spinach
  • 1 cup vegan cream you can use any plant-based cream or make your own from soaked cashews and water
  • Additional seasonings to taste e.g., black pepper, garlic powder, or Italian seasoning
  • Optional: Fresh herbs such as basil or parsley for garnish


Cook the Pasta:

  • Bring a large pot of salted water to a boil. Add the pasta and cook according to package instructions until al dente. Once cooked, drain and set aside, reserving some pasta water for adjusting the sauce consistency later, if needed.

Cook the Cherry Tomatoes:

  • While the pasta is cooking, heat the olive oil in a large pan over medium heat. Add the cherry tomatoes and a pinch of salt. Cover and cook, stirring occasionally, until the tomatoes are soft and begin to burst, about 10 minutes.

Add Spinach and Vegan Cream:

  • Add the spinach to the pan with the tomatoes. Cook until the spinach has wilted, about 2-3 minutes.
  • Pour in the vegan cream and stir to combine. Let the sauce simmer for a few minutes to thicken slightly. Season with additional salt and your choice of seasonings to taste.

Combine Pasta and Sauce:

  • Add the cooked pasta to the pan with the tomato and spinach cream sauce. Toss well to ensure the pasta is evenly coated. If the sauce is too thick, add a little reserved pasta water to reach your desired consistency.
Calories: 350kcal
Cost: $8
Course: Dinner, Lunch, Main Course
Cuisine: Fusion, Italian
Keyword: creamy tomato pasta, dairy-free cream sauce, Mushroom Spinach Pasta, Quick and Easy Vegan Dinner, Vegan Pasta Recipe

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating

Copyright © 2023 Dr. Vegan. All rights reserved.