Breakfast: Bowl of oats containing gluten free oats, cinnamon, ground flax seeds and a banana. Oats and flax are a great source of fiber and protein and flax is an excellent source of omegas. Bananas have a lot of potassium...lots of nutritional bang for my breakfast buck.
Coffee: every day, no exceptions.
Midmorning snack: 1 cup fresh berries (high in antioxidants)
Lunch: Brown rice and kidney beans (combined form a complete protein) with broccoli (high in vitamins, fiber, calcium and magnesium), spinach (high in iron), salsa, and later topped with avocado (contains 25 vitamins and minerals as well as an excellent source of healthy fats).
Dinner: Chopped salad with greens, cucumber, carrots, chickpeas (protein), and sun-dried tomatoes. Multiple servings of veggies packed with vitamins and minerals as well as a serving of protein.
I hope this helps answer questions of what vegans eat on a daily basis and what a typical day looks like. When I have a training session there is a protein shake in between lunch and dinner which consists of 1 cup almond milk plus one scoop pea protein isolate and 1 tablespoon brown rice protein isolate (the two combined create the complete amino acid profile necessary for muscle recovery). It is definitely possible to eat a balanced, nutritious vegan diet...it definitely takes time and effort, but that is always necessary in a healthy diet :)
Thanks for reading!!