What I Eat in a Day as a Vegan Athlete

We're almost halfway through the 21-day challenge, and I can already tell you two things: I've lost a full kilogram (about 2.2 pounds), and the recipe requests keep coming.

If you follow my Instagram Stories, you've seen me posting everything I eat each day.

It really helps me stick to my meal plan instead of drifting into mindless snacking.

I highly recommend trying it yourself. And tag me, of course. :)

I'm doing this because this crazy stretch of life has knocked me out of my usual workout routine.

More than anything, though, it's changed the eating habits I'd been sticking with so consistently.

I felt like I needed some structure. Since everything around me keeps changing, I decided to create that structure myself. And you're all invited to join me.

So, What Does a Vegan Eat in a Day?

Right now, I'm in a cutting phase, meaning I'm trying to lose body fat. I'm eating in a calorie deficit—using more energy than I take in.

I'm also keeping my protein intake relatively high to help maintain muscle mass.

And I'm doing my best to keep challenging my muscles with home workouts. It's amazing how creative you can get with a resistance band.

Here are my go-to protein sources these days:

Tofu, seitan, protein powder, and the soy snack cup with 20 grams of protein from Tnuva (a major Israeli dairy and soy brand). That's a genuine recommendation, by the way—they didn't pay me.

I also eat a variety of legumes, including chickpeas, beans, and lentils, along with legume flours made from lentils, soybeans, and chickpeas.

Some protein comes from the whole grains I eat, too: whole-wheat bread, whole-wheat couscous, brown rice, and so on.

I'm not cutting my carbs down to zero. I make room for fruit and even the occasional treat, like ice cream, chocolate, or a slice of pizza.

For my fat-loss goal, the key is maintaining that calorie deficit.

You can find my full meal plan here.

I'm following it closely and getting some exercise every day, both to maintain muscle and to take care of my mental health. Because really, how long can you spend turning into part of the couch while watching Netflix?

If you have questions, comments, or just want to show me something you made, you can find me on social media.

Dinner

Chickpea Omelet Sandwich

Calories 500 kcal

Ingredients

• 1 tablespoon chickpea flour
• 1 teaspoon turmeric
• 1 cup water
• 1/2 onion, chopped
• 1 teaspoon olive oil
• 2 slices whole-wheat bread
• 1 tablespoon whole-sesame tahini

Instructions

1. Mix the chickpea flour and turmeric in a bowl.

2. Add the cup of water and mix well.

3. Heat a good nonstick skillet and sauté the onion in the olive oil.

4. Pour in the chickpea flour batter.

5. Cook over low heat for about 10 minutes, until the omelet pulls away from the sides of the skillet.

6. Spread the tahini on the bread slices and add the chickpea omelet to make your sandwich.