Uploaded May 2021 | Updated September 2026, 3 weeks ago
Today I'm sharing what I eat in a week as an active, nursing mom of two who eats a plant-based diet. I didn't show every morsel that I put into my mouth, but instead focused on sharing the simple meals, snacks and desserts that I enjoy on a regular basis.
✨ For a limited time, I'm giving away a free cookbook of my Top 31 recipes! ✨
Get it here: theconscientiouseater.com/greatest-eats
I've linked to or written out as many of the the recipes in this video as I could. You can also find these and so many other great recipes in my new cookbook, Plant Biased!
► View Cookbook on Amazon: amzn.to/3rYbAO6
Subscribe for more great meal prep and recipe ideas!
► youtube.com/c/theconscientiouseater?sub_confirmation=1
MORE VEGAN RECIPE VIDEOS:
► Vegan Freezer Breakfasts: youtu.be/i9n5z2sFamM
► How to Make Baked Oatmeal: youtu.be/c2ZJWEbC3kY
► Plant-Based Beginner Meal Prep: youtu.be/burZil7eb8o
✨Products Shown in this Video✨
- Women’s Best Vegan Chocolate Protein Powder
us.womensbest.com/products/vegan-protein-single
- Aero Press:
amzn.to/3i1EXgm
- Olly Women's Multivitamin (vegetarian, not vegan)
RECIPES FEATURED IN THIS VIDEO:
FRIDAY:
Chocolate Blended Baked Oats Recipe:
theconscientiouseater.com/chocolate-protein-blended-baked-oats-tiktok-recipe
Bran Muffin Recipe:
theconscientiouseater.com/raisin-bran-cereal-muffins
Energy Bite Recipe:
theconscientiouseater.com/5-ingredient-no-bake-energy-bites
I just added some cocoa powder to this batch to make chocolate energy bites
SATURDAY:
Chickpea Salad Sandwiches
Mash up a can of chickpeas and season them with salt and pepper. Stir in a large dollop of hummus. Add in any other ingredients you want such as chopped celery, chopped pickles, walnut, raisins, etc. Serve as a sandwich filling with more veggies.
Sweet and Sour Tofu Recipe:
theconscientiouseater.com/sweet-and-sour-tofu
Coconut Rice Recipe:
theconscientiouseater.com/how-to-make-coconut-rice
SUNDAY:
Overnight Oats
1/3 cup quick oats
1 tablespoon chia seeds
1/3 cup plain non-dairy yogurt
1/2 cup non-dairy milk
maple syrup to taste
Mix everything together. Cover the container and allow the oats to soak overnight. Serve cold the next day with your favorite toppings
Homemade Spring Rolls w/ Low-Fat Peanut Sauce Recipe:
theconscientiouseater.com/homemade-spring-rolls-with-low-fat-peanut-sauce
Whole Wheat Sheet Pan Pancake Recipe:
theconscientiouseater.com/whole-wheat-vegan-banana-pancakes
MONDAY:
Taco Bowls:
Chipotle Lime Cauliflower
recipetineats.com/chipotle-lime-roasted-cauliflower
Taco Tofu Crumbles:
theconscientiouseater.com/vegan-taco-tofu-crumbles
TUESDAY:
Chocolate Zucchini Oatmeal Recipe:
theconscientiouseater.com/how-to-add-vegetables-to-your-oatmeal
(I used 1/2 scoop chocolate protein powder. You can also use mashed banana or maple syrup)
Lime Corn Recipe (use vegan butter to keep it dairy free):
onceuponachef.com/recipes/cilantro-lime-sweet-corn.html
Tahini Brownies Recipe (you need to make these!):
theconscientiouseater.com/vegan-tahini-brownies
THURSDAY:
Easy Vegan Miso Noodles Recipe:
theconscientiouseater.com/quick-and-easy-vegan-miso-noodles
Cheesy Broccoli and Rice Dump and Bake Casserole:
1 tablespoon oil
1/2 onion
2 cloves garlic
1/4 cup nutritional yeast
1 teaspoon smoked paprika
1/8 teaspoon turmeric (optional
1 teaspoon sea salt
1 can full-fat coconut milk
1 cup vegetable broth
1 1/2 tablespoons lemon juice
1 tablespoon soy sauce
1 cup dry brown rice
2 cups broccoli florets
2 cans white beans, drained and rinsed
Preheat your oven to 400F and grease a 9x13 inch baking dish. Set it aside.
In a sauce pan, sauté the onion and garlic in a little bit of oil until softened. Add in the nutritional yeast, spices and salt and allow the spices to toast for a minute. Add in a splash of vegetable broth to clean the pan, before adding in the remaining vegetable broth, coconut milk, lemon juice and soy sauce. Bring the mixture to a simmer.
In your prepared baking dish, combine the rice, broccoli and white beans. Pour the simmering liquid over top of the rice, veggies and beans and make sure everything is fairly submerged in the liquid.
Cover the baking dish with aluminum foil and bake everything for 60 minutes. Serve with non-dairy yogurt and cilantro!
MUSIC:
I Found Me
Indian Summer: Music by HOAX - Indian Summer - thmatc.co/?l=B487E8B8
Warm Feeling: Music by frumhere, kevatta - warm feeling - thmatc.co/?l=73CFD1DA
Don't Want to Go Back: Music by Kissmykas - Don't Want to Go Back - thmatc.co/?l=7AFE3A36
Longing: Music by Reggie San Miguel - Loungin' - thmatc.co/?l=F7E9E653
Butterflies: Music by Fiji Blue - Butterflies - thmatc.co/?l=D5B89B9F
Gliding: Music by Helkimer - Gliding - thmatc.co/?l=2ABE0A86
Today I'm sharing what I eat in a week as an active, nursing mom of two who eats a plant-based diet. I didn't show every morsel that I put into my mouth, but instead focused on sharing the simple meals, snacks and desserts that I enjoy on a regular basis.
✨ For a limited time, I'm giving away a free cookbook of my Top 31 recipes! ✨
Get it here: theconscientiouseater.com/greatest-eats
I've linked to or written out as many of the the recipes in this video as I could. You can also find these and so many other great recipes in my new cookbook, Plant Biased!
► View Cookbook on Amazon: amzn.to/3rYbAO6
Subscribe for more great meal prep and recipe ideas!
► youtube.com/c/theconscientiouseater?sub_confirmation=1
MORE VEGAN RECIPE VIDEOS:
► Vegan Freezer Breakfasts: youtu.be/i9n5z2sFamM
► How to Make Baked Oatmeal: youtu.be/c2ZJWEbC3kY
► Plant-Based Beginner Meal Prep: youtu.be/burZil7eb8o
✨Products Shown in this Video✨
- Women’s Best Vegan Chocolate Protein Powder
us.womensbest.com/products/vegan-protein-single
- Aero Press:
amzn.to/3i1EXgm
- Olly Women's Multivitamin (vegetarian, not vegan)
RECIPES FEATURED IN THIS VIDEO:
FRIDAY:
Chocolate Blended Baked Oats Recipe:
theconscientiouseater.com/chocolate-protein-blended-baked-oats-tiktok-recipe
Bran Muffin Recipe:
theconscientiouseater.com/raisin-bran-cereal-muffins
Energy Bite Recipe:
theconscientiouseater.com/5-ingredient-no-bake-energy-bites
I just added some cocoa powder to this batch to make chocolate energy bites
SATURDAY:
Chickpea Salad Sandwiches
Mash up a can of chickpeas and season them with salt and pepper. Stir in a large dollop of hummus. Add in any other ingredients you want such as chopped celery, chopped pickles, walnut, raisins, etc. Serve as a sandwich filling with more veggies.
Sweet and Sour Tofu Recipe:
theconscientiouseater.com/sweet-and-sour-tofu
Coconut Rice Recipe:
theconscientiouseater.com/how-to-make-coconut-rice
SUNDAY:
Overnight Oats
1/3 cup quick oats
1 tablespoon chia seeds
1/3 cup plain non-dairy yogurt
1/2 cup non-dairy milk
maple syrup to taste
Mix everything together. Cover the container and allow the oats to soak overnight. Serve cold the next day with your favorite toppings
Homemade Spring Rolls w/ Low-Fat Peanut Sauce Recipe:
theconscientiouseater.com/homemade-spring-rolls-with-low-fat-peanut-sauce
Whole Wheat Sheet Pan Pancake Recipe:
theconscientiouseater.com/whole-wheat-vegan-banana-pancakes
MONDAY:
Taco Bowls:
Chipotle Lime Cauliflower
recipetineats.com/chipotle-lime-roasted-cauliflower
Taco Tofu Crumbles:
theconscientiouseater.com/vegan-taco-tofu-crumbles
TUESDAY:
Chocolate Zucchini Oatmeal Recipe:
theconscientiouseater.com/how-to-add-vegetables-to-your-oatmeal
(I used 1/2 scoop chocolate protein powder. You can also use mashed banana or maple syrup)
Lime Corn Recipe (use vegan butter to keep it dairy free):
onceuponachef.com/recipes/cilantro-lime-sweet-corn.html
Tahini Brownies Recipe (you need to make these!):
theconscientiouseater.com/vegan-tahini-brownies
THURSDAY:
Easy Vegan Miso Noodles Recipe:
theconscientiouseater.com/quick-and-easy-vegan-miso-noodles
Cheesy Broccoli and Rice Dump and Bake Casserole:
1 tablespoon oil
1/2 onion
2 cloves garlic
1/4 cup nutritional yeast
1 teaspoon smoked paprika
1/8 teaspoon turmeric (optional
1 teaspoon sea salt
1 can full-fat coconut milk
1 cup vegetable broth
1 1/2 tablespoons lemon juice
1 tablespoon soy sauce
1 cup dry brown rice
2 cups broccoli florets
2 cans white beans, drained and rinsed
Preheat your oven to 400F and grease a 9x13 inch baking dish. Set it aside.
In a sauce pan, sauté the onion and garlic in a little bit of oil until softened. Add in the nutritional yeast, spices and salt and allow the spices to toast for a minute. Add in a splash of vegetable broth to clean the pan, before adding in the remaining vegetable broth, coconut milk, lemon juice and soy sauce. Bring the mixture to a simmer.
In your prepared baking dish, combine the rice, broccoli and white beans. Pour the simmering liquid over top of the rice, veggies and beans and make sure everything is fairly submerged in the liquid.
Cover the baking dish with aluminum foil and bake everything for 60 minutes. Serve with non-dairy yogurt and cilantro!
MUSIC:
I Found Me
Indian Summer: Music by HOAX - Indian Summer - thmatc.co/?l=B487E8B8
Warm Feeling: Music by frumhere, kevatta - warm feeling - thmatc.co/?l=73CFD1DA
Don't Want to Go Back: Music by Kissmykas - Don't Want to Go Back - thmatc.co/?l=7AFE3A36
Longing: Music by Reggie San Miguel - Loungin' - thmatc.co/?l=F7E9E653
Butterflies: Music by Fiji Blue - Butterflies - thmatc.co/?l=D5B89B9F
Gliding: Music by Helkimer - Gliding - thmatc.co/?l=2ABE0A86
