What I eat in a Week (as a vegan home alone)

Hello people! Enjoy this 20 minute long what I eat in a week. Full of cozy easy and tasty vegan recipes. We’ve got a recipe for blueberry breakfast donuts in this one, a mac and cheese wrap with plant based chicken, a delicious thicc banana free smoothie bowl and so much more!

Share your recreations with me on instagram @mina_rome
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50+ Recipe Ebook: https://payhip.com/b/9MsP
Email: minarome.yt@gmail.com
Website: www.mina-rome.com

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Twilight Recipe Video: https://t1p.de/pqh0
Arti’s Chocolate Cookies: https://t1p.de/vx7c
peanut sauce (minute 9): https://t1p.de/7xyj

I am not a nutritionist or qualified health professional. What works for me will probably not exactly work for you and that’s okay. My food diaries are not to be taken as diet advice, but as vegan recipe inspiration and source of entertainment (so I hope).

INGREDIENTS:

#1 Sunday’s Chocolate Banana Breakfast Bowl

1/3 cup oats (33g)
a pinch of salt
1 1/4 tbsp cocoa
¾ tbsp vegan chocolate protein powder
1 banana frozen
3 dates, soft
½ tbsp flax seeds, ground
1/3 cup non dairy milk, more if needed (80ml)

+ muesli of choice

#2 Tuesday’s Summer Rolls

5-7 rice paper sheets
1 red onion
2 red peppers
oil for the pan
salt and seasoning for the veggies, to taste
lots of hummus
a few handfuls of fresh spinach and or steamed broccoli

#3 Monday’s Salad Bowl

a couple handfuls fresh baby spinach
1-2 carrots
1-2 bell peppers
for the dressing:
one heaping tbsp hummus, ¾ tbsp white wine vinegar or lemon juice, seasoning to taste, 2 tsp non dairy milk
also: hemp seeds, cashew cheese* optional: more vegan cheese

*Here’s a video where I make vegan parmesan (skip to minute eleven for the cheese) https://www.youtube.com/watch?v=6VRQO8aaQ64&t=44s

#4 Tuesday’s Berry Chocolate Porridge

1/2 cup oats, of small (45g)
¼ tsp salt
2 ½ tsp of unsweetened cacao
1 cup of nondairy milk (250ml)
2 teaspoons of date syrup or other sweetener

also 3/4 cup of frozen berries or cherries (~80g)

toppings: soy yogurt, pecans …

#5 Wednesday’s Blueberry Breakfast Donuts (or Muffins)

1 cup + 2 tbsp oats (90g + 2 tbsp)
1 cup flour (125g)
1 tbsp flax seeds, semi ground
2 tsp baking powder
⅓ tsp salt
½ tsp cinnamon
½ cup non dairy milk (125ml)
1 tbsp apple cider vinegar
3 tbsp applesauce
2 heaping tbsp peanut butter
¼ cup melted vegan butter or coconut oil or veg oil (65 ml)
1 tsp vanilla
½ cup frozen berries (50g)

→ yields 7-8 donuts or (I think) 10 muffins

#6 Thursday’s Apple and Raspberry Smoothie Bowl

2 handfuls of frozen apple slices
~ 1 cup frozen berries (100g)
1 tbsp vegan vanilla protein powder
½ tbsp flax seeds, ground
~ ½ cup vegan yogurt (125ml)
a splash of vegan milk
1 tsp beet powder but no need for that really haha

topped with lots of almond butter, blueberries, perhaps some vegan breakfast cake from recipe #5

#7 Thursday’s Mushroom and Quinoa Risotto

1 red onion
a handful of mushrooms
oil for the pan
3-5 handfuls of fresh spinach
¼ cup unsweetened non dairy milk (60ml)
1 tbsp nutritional yeast
a generous pinch of salt
other spices of your choice
½ cup cooked quinoa (~90g)
a few handfuls of vegan pizza cheese

toppings: sprouts, fresh spinach, sriracha, more vegan cheese??

#8 Friday’s Quinoa Porridge

¾ cup cooked quinoa (~135g)
a pinch of salt
¾ cup non dairy milk (180ml)
¼ tsp cinnamon
1 tsp chia seeds
also sweetener of choice, to taste, i just topped it off with date syrup
toppings: blueberries, almond butter or whatever

#9 Friday’s Lentil Veggie Bowl

1 carrot
1 bell pepper
oil for the pan
½ can of brown lentils (140g)
¼ cup peanut sauce
a squeeze of lime juice
Video where I make some peanut sauce (at around minute 9) https://www.youtube.com/watch?v=6LFBjlb_oOM&t=600s

toast or crackers

#10 Friday’s Salad Bowl

greens
cherry tomatoes
cucumber
alfalfa sprouts

dressing:

1 tbsp olive oil
2 tsp apple cider vinegar
1 tsp miso paste
1 tsp mustard
a generous pinch of salt
1 tbsp maple syrup
water to adjust the consistency

#11 Saturday’s Mac and “Cheese” “Chicken” Wrap

for the cheese sauce:
¾ tbsp cold vegan butter
¾ tbsp cornstarch
½ cup non dairy milk or non dairy cream
1 tsp white wine vinegar
salt to taste
¼ tsp turmeric
2 tsp nutritional yeast
2-3 handfuls of vegan pizza cheese that melts

pasta (about 80g?)

also vegan meat substitute of choice
tortilla
greens
hummus, vegan spread
cherry tomatoes
sriracha
hemp seeds

🎵

yot club: https://t1p.de/v0xl
trees and lucy: https://t1p.de/f6ib
no suits – https://thmatc.co/?l=2AEB0697
BOBBIE – https://thmatc.co/?l=41EACE1C
Dyllan – https://thmatc.co/?l=5F6CE97E
Reed Gaines – https://thmatc.co/?l=C65EFEE9
Dylan Rockoff – https://thmatc.co/?l=7847C923
Loopschrauber:
https://t1p.de/j0wd
culpeo: https://t1p.de/bw6z
Flughand: https://t1p.de/ipda
soft eyez: https://t1p.de/ipda
EVR: https://t1p.de/y9t5
camoufly: https://t1p.de/g8l1
teen blush – https://t1p.de/u20n

Much love,
Mina

this video is not sponsored

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