7 Days of Plant Based Eating With Dewey Nielsen
We are currently doing a 12 week body transformation contest at Impact Performance Training and I thought it would be great for our members to see what I actually eat during the week. I figured I would do a double whammy and post it up on the blog also. I personally have been trying to also be gluten free. So if you see gluten in here, it was considered a cheat for me. I didn’t record any calories and mostly left out portion sizes out for two reasons…. My body isn’t like yours and your body isn’t like mine. Somethings before looking at the log:
1) I eat a lot and I train a lot
2) I am an ectomorph, which is another reason I can eat a lot.
3) Everything is pretty much organic that I eat, unless it says otherwise.
4) I worry about food quality first (nutrient dense food) and food quantity second (amount of calories).
5) You will see a lot of the same foods because they are either left overs (my Mom taught me not to waste), my body is asking for the nutrients from those foods, or I just simply like them.
6) Almost all of our veggies are from our local organic CSA.
7) I try to do an intermittent fast 1x per week. This week I did not.
If you have questions, please find me on Facebook and I will answer them on there.
Saturday:
1 cup almond milk
1 scoop nitro fusion
B12 & Vit D
Workout
Veggie, sweet potato, wild rice, nut scramble
1 cup almond milk
Gluten free granola
Chia seeds
2 bananas
Tbs almond butter
BBQ soy curls, sprouts, tomatoes, avacodo, in a cabbage wrap
Taco bowl – black beans, quinoa, avacodo, salsa, cilantro
Gluten free granola
Chia seeds
Banana
Sunday:
1 cup hemp milk
1 scoop brown rice protein
1/2 apple
B12 & Vit D
Workout
1 cup coconut milk
1 scoop nitro fusion
1/2 apple + grapes
Kale, tempeh & veggie bowl
Sweet potato fries
Cucumber salad
Chili, nutritional yeast, avocado, cilantro, olives
Quinoa
2 big salads, oil, vinaigrette
Gluten free granola
Chia seeds
Raspberries
Banana
1 cup coconut milk
Another banana with almond butter
More raspberries
Raw cashews
Pear
Pickled asparagus
Monday:
1 banana
Tbs almond butter
3/4 cup pumpkin seeds
Scoop brown rice protein powder
1 1/2 cup hemp milk
B12 & Vit D
Workout
Chili w/ quinoa, avocado, cilantro, olives, jalapeño, nutritional yeast
1 1/2 cup hemp milk
2 kiwis
1/3 cup pumpkin seeds
Tbs almond butter
1 scoop nitro fusion
Quinoa spaghetti w/ marinara, olives, nutritional yeast
4 salads
Tuesday:
Gluten free granola w/ chia seeds, almonds, cinnamon
1 cup almond milk
Workout
1 1/2 cup hemp milk
1 scoop nitro fusion
Raspberries
2 clementines
White bean soup
Rueben @ native foods (I consider this a cheat but I trained my ass off….. and yes, sandwiches, even plant based ones are cheating)
Chili, wild rice, jalepenos, cilantro, avocado
Gluten free granola
Chia seeds
1 banana, raspberries and blueberries
1 cup hemp milk
1 whole avocado w/ sea salt
Seedless grapes (not organic)
Cashews
1 Grapefruit
Wednesday:
Apple
Banana
Brown rice protein
1 1/2 cup hemp milk
Workout
Quinoa spaghetti w/ marinara, nut “meat”, quinoa polenta
1 1/2 cup hemp milk
1 scoop nitro fusion
Banana
1/3 cup pumpkin seeds
Tbs almond butter
Workout (BJJ)
Bowl – Beans, lentils, quinoa, avocado, tomato, cashew cream, nutritional yeast, siracha
Gluten free granola
Raspberries
Banana
Hemp milk
*probably should have eaten more today… Training has been hard
Thursday:
1 1/2 cup coconut milk
1 scoop nitro fusion
Banana
Blueberries
1/3 cup pumpkin seeds
Tbs almond butter
Workout
Quinoa polenta w/ “nut” meat, beans, lentils, mushroom gravy
Homemade sweet potato fries
1 1/2 cup coconut milk
Scoop brown rice protein
1/2 banana
1/3 cup pumpkin seeds
Tbs almond butter
Scramble – potatoes, black beans, brussell sprouts, bell pepper, onion, chard, cabbage, garlic (all from our CSA)
Raw cashews
Grapefruit
Pear
Friday:
1 1/2 cup coconut milk
1 scoop nitro fusion
Banana
Blueberries
1/3 cup pumpkin seeds
Tbs almond butter
Workout
Portobelo burger w/ seitan sausage & sweet potato fries @ native foods (I consider this a cheat meal)
Bowl: cabbage, kale, onion, sprouted tofu, chard, carrots, bell pepper, teriyaki & sirracha sauce
Gluten free granola
1 cup coconut milk
1/2 banana
Strawberries
Raspberries
Raw cashews
Raspberries
Blueberries
If you are a trainer and you have a vegan or vegetarian client or athlete, I think this is a great sample of plant based eating to show them. Feel free to use it.
DN
