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Vegan Keto, Eco-Atkins, Pegan, and Low Carb Plant-Based Recipes

What I Eat in a Day (Vegan, Keto, Gluten-free, Soy-free)

What I Eat in a Day (Vegan, Keto, Gluten-free, Soy-free)

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It’s been quite a while since I’ve posted What I Eat in a Day, so I figured it was about time to stick another one of these posts up here. This is pretty typical of what I eat while recipe testing. So, you’ll see some incomplete recipes in the mix. At the bottom, I’ve included the macro breakdown for everything. I normally eat a very low carb/ketogenic vegan diet and it’s gluten-free by default since I have Celiac, but today also just so happened to be soy-free as well.


Lately, I’ve been foregoing coffee in favor of what I call protein hot chocolate, which is basically where I make a pseudo hot cocoa out of a half scoop of protein powder and some hot water. I also usually add a little non-dairy milk and stevia. The protein powder I’ve been using for this is from Orgain and is also available on Amazon. I typically have two of these, so it amounts to a full scoop of protein powder.

For the actual breakfast part of this, I mixed the following into 1/2 cup of coconut yogurt:

  • 2 chopped Brazil nuts (for the selenium!)
  • 2 tbsp sunflower seeds
  • 2 tbsp sprouted pepitas
  • 2 tbsp hemp seeds
  • 3 sliced strawberries
  • Pinch of Chinese five spice
  • 1 tbsp keto-friendly maple syrup

My favorite sugar-free (and keto-friendly!) maple syrup is from Lakanto! Use code MEATFREEKETO to save 15% on your order!

Morning Snack

I’m working on a new bread recipe right now, and it’s not quite ready yet, so I’ve been eating a lot of (keto-friendly) bread. I’m trying to make a recipe that’s not only low in carbohydrates, but is also high in protein. I feel like most of the breads out there are 0-2g of protein per slice, and I’d like to improve upon that.

I had two slices of this bread for a morning snack, one with a tablespoon of butter and the other with a tablespoon of peanut butter.


Like breakfast, lunch is kind of just a bunch of stuff tossed together, only I stuck all of it on a roasting pan instead of just mixing it in a bowl. The following was roasted at 375°F (190°C) for about 20-25 minutes:

  • 2 cups frozen broccoli
  • 1/2 cup sliced baby bella mushrooms
  • 1 tbsp olive oil
  • 1 tsp za’atar
  • pinch salt

I topped it with 2 ounces of green olives and 2 tbsp of pine nuts.

Afternoon Snack

1 medium cucumber, sliced and dressed with 1 tbsp red wine vinegar, 1 tbsp chopped fresh dill and a pinch of salt.


This meal was inspired by a dinner I had at a wedding that was absolutely delicious. It’s a Catalan-style beans and greens dish. The restaurant used chickpeas and tossed in raisins, but those are a bit too carb-rich for me, so lupini beans replaced the chickpeas and I forwent the raisins altogether. I’ll be posting a recipe for this soon because I’ve made it about six times in the last two weeks and I still really enjoy it!

  • 1 tbsp olive oil
  • 1 tsp smoked paprika
  • 1/2 tsp cumin
  • pinch salt
  • 1/2 small red onion
  • 1/2 cup lupini beans
  • 2 cups (packed) baby spinach, kale or greens of choice
  • 2 tbsp pine nuts


This is definitely an unpopular opinion, but I love white chocolate. However, there hasn’t been a vegan and keto-friendly white chocolate on the market until this year, so I’ve been making my own. The recipe will be in an upcoming post, but the basic overview is that it’s roughly 1:1 cacao butter to coconut manna, melted together with vanilla and sweetener of choice and then left to chill. And voila – white chocolate!

Anyway, I’m making this for an upcoming double chocolate pumpkin cookie recipe, and I had a good chunk for dessert.

Nutrition Info & Macro Breakdown

I usually eat around 40-50g of net carbs per day on keto days, as I’m pretty active and this is the level at which I can stay in a light state of ketosis.

  • Calories: 2083
  • Protein: 69.8g
  • Net Carbs: 44.0g
  • Fiber: 52.5g
  • Fat: 173.8g
chart showing the macronutrient breakdown
pie chart with the macronutrient breakdown

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