What I eat in a day – weekly summary.

Yesterday marked one full week of “What I eat in a day” posts.

During the week, on average:

  • I consumed 2627 calories per day.
  • These calories were 91.7% from carbs, 5.7% from protein, and 2.6% from fat.
  • I had no trouble eating enough protein: 51.6 grams each day from fruits and veggies.
  • I fulfilled 88% of my nutrient targets. Awesome!

summary 01summary 02summary 03

Attention everyone: protein is never a problem for vegans! I’m glad I have my Cronometer food diary as evidence now. Hopefully, this can convince others that fruits and veggies do in fact contain plenty of protein.

Most of my protein comes from grapes, sweet potatoes, and broccoli.

summary protein

Before going vegan way back when, I was convinced (like most people) that we need to eat dairy products for calcium. If I didn’t eat dairy products, I was told I would need to take a supplement to ensure I’m getting enough calcium. That simply isn’t true. Fruits and veggies contain all the calcium you need.

The bulk of my calcium comes from grapes, sweet potatoes, and broccoli. My favourite foods are turning out to be nutritional powerhouses. That’s great news! Not only are these foods tasty, they are super healthy as well.

summary calcium

Earlier this week I was surprised to learn fruits and veggies contain omega 3 and 6 fatty acids. Once again, grapes are the winners here.

summary omega 3summary omega 6

I eat grapes all day every day. I knew grapes were good for me, but I had no idea grapes contain so much protein, calcium, and omega fatty acids. Good to know!

This high carb low fat lifestyle is complete, nutritious, and simple. The only supplements I need are a B12 supplement and possibly a Vitamin D supplement while I continue to live in Scotland.

What an enlightening week! So far I’ve learned:

  • I eat anywhere from 2100 to 3100 calories in a day.
  • As I predicted, I eat plenty of protein. Like the rest of the vegan population, I’m at no risk of a protein deficiency.
  • A variety of fruits and veggies provide almost all of the nutrients I need, including nutrients typically associated with animal products, like calcium and omega fatty acids.
  • I should start taking a B12 supplement. (Vegan sources of B12 exist, however, I’d rather take a supplement. Read my post from Thursday to find out why.)

Getting back into the habit of tracking everything I eat was tedious at times, but I’m glad I did it because I learned so much. I hope you learned something, too.

Stay tuned for tomorrow’s post about how much I spend on food.

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6 thoughts on “What I eat in a day – weekly summary.

  1. Very cool overview, never done this before for ourselves. But considering we eat a very well balanced plant based whole foods diet, we should not be deficient on anything.

    Fun fact, protein deficiency virtually does not even exist for any diet. Fiber deficiency on the other hand is a far greater issue.

    Liked by 1 person

    1. Thanks for reading! I had a feeling I wouldn’t be deficient in anything either, but I was tired of naysayers saying otherwise. Now I have some evidence to show them. 🙂 And you are right about that! People are so worried about protein, but almost every food contains it. 🙂

      Like

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