Since writing this post my diet has evolved a bit. I've cut most grains out of my diet and replaced them with more leafy greens and fruit. This has bumped up my protein intake (as a percentage of my calories) considerably. You can see my recent posts for a more accurate idea of what my diet looks like.
I get asked this a lot. People think that a plant based diet is limiting! But there are thousands of edible plants! My diet is actually quite rich and varied, the only time I have trouble finding something to eat is when I go to a potluck-type function. It's AMAZING to stare at a long table spread with dish after dish after dish, and every single one of them has meat in it. People really have a hard time getting out of the meat box. So here's a sampling of the kinds of foods I eat.
Breakfasts are typically toast (made from homemade bread) with natural peanut butter, or soy yogurt with fruit, or oatmeal with raisins and walnuts, or a homemade muffin and fruit, or tofu-veggie scramble, etc.
Lunches are typically a huge salad with all sorts of raw veggies and nuts, or leftovers from the evening before, or a veggie burger on homemade bread, or a vegan 'caprese' sandwich (sliced tofu, heirloom tomatoes, basil leaves, olive oil and balsamic vinegar, and salt and pepper on toasted bread), or a hummus and veggie wrap, etc.
Dinners are typically some kind of veggie and bean soup or stew, or pasta with an herb/nut sauce (walnut pesto for instance), or tofu/tempeh prepared in any number of ways, or a veggie stir fry with quinoa or rice, or homemade veggie/bean burgers, or lentil loaf with mashed potatoes, or bean burritos, etc.
I love larabars for snacks, as well as fruit and nuts/nut butters. I eat dark chocolate and drink coffee every day. I eat between 2500 and 3000 calories in a typical day. I try to include at least one (and preferably 2-3) different fruits/veggies in every meal and snack. I base my meals (especially dinners) around the veggies I have on hand, rather than around a protein source. Speaking of protein, I don't make any effort to increase the protein I consume. I barely spare a thought for it in fact. As you can see from my pictures, it doesn't seem to be preventing me from building lots of good strong muscle mass. I don't take any supplements other than turmeric (which I think everyone should take). I DO eat walnuts every day for essential fatty acids. I drink copious amounts of water. Plain old tap water. I don't drink energy drinks or protein shakes or any other new-fangled sports 'nutrition' invention. I don't eat anything concocted in a lab or manufactured in a factory. I eat foods as close to the way they come out of the ground, or off the vine or tree, as possible.
By following this 'diet', I've lost 70 pounds (and counting) without counting a single calorie or ever going hungry.