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What I eat in a day 🍽️

Updated: Feb 13

How to stay healthy on a diet that doesn’t hurt the planet? Whether you do yoga, lift weights, or do cardio as part of your health routine, we all know that eating healthy is just as important as the workout itself. But what if you want to eat healthy, and also have a sustainable diet that is not harmful for Mother Earth. Sounds like a lot doesn’t it? Well, we’re here to tell you that you can stay healthy on a diet that is sustainable for you, and the planet!

What I eat in a day - the sustainable version 😏

Let’s start with some recipes! To eat sustainably for your health goals and the planet, we recommend eating plant-based. Throughout this blog, you will recommend plant-based milk over pasteurised dairy, and vegetables over industrial meat. To make it easy for you to eat sustainably, we will also highlight some sustainable meat replacements!

😋 Breakfast

They say breakfast is the most important meal of the day because it fuels you up with energy. But what breakfast is really sustainable? In this blog we want to give some credit to oatmeal, a fiber-rich nutrient that fills you up with plenty of nutrients. The good thing? You can make it incredibly tasty as well with some of your favourite fruits. Secret tip: have some warm oatmeal during the winter and overnight oats in the summer. This will help your body adjust to the body temperature according to the season you’re in.

Oatmeal recipe Ingredients:

  • 1 cup oats

  • 1 ½ cup of your facourite plant-based milk (tip: almond milk is really good)

  • Cinnamon to taste

  • 1 banana

  • ½ apple

  • Your favourite berries


  • Step 1: add the milk and oats to a pan and put on low heat

  • Step 2: add the cinnamon and banana to the mix

  • Step 3: stir for 5 minutes

  • Step 4: add your favourite berries

  • Step 5: serve with some of your favourite superfoods like flax seed

😋 Lunch

It’s lunch time! Which means it’s a new opportunity to nourish your body with foods that are sustainable! Need some fuel to keep you going throughout the day? We got you covered with this beautiful salad recipe! Healthy, and good for the planet!

Tasty salad with lentils and chickpeas


  • Rocket lettuce

  • The juice of ½ lemon

  • A handful of cherry tomatoes

  • 100 gram cooked lentils (can be tinned)

  • 100 gram cooked chickpeas (can be tinned also)

  • Some parsley to taste

  • ½ zucchini (grilled)Instructions:


  • Step 1: wash the rocket lettuce and put in a bowl

  • Step 2: slice the cherry tomatoes in half and add to the bowl

  • Step 3: rinse the lentils and chickpeas and add to the bowl

  • Step 4: slice the zucchini in thin slices and grill them in a grill pan.

  • Step 5: add the grilled zucchini to the bowl and squeeze in ½ lemon

  • Step 6: finely chop some parsley and add to the bowl

  • Step 7: mix all together and you’re salad is done!

😋 Dinner

Last meal of the day! Are you ready for a delicious, nutritious, and sustainable dinner? This pasta recipe is planet-friendly, and ensures some good protein again. At the end of the day, what did Popeye eat to become strong again? 💪🏼

Pasta with pesto from spinach

Ingredients (for 2 people)

  • 200 grams whole grain pasta of your choice

  • 150 grams of spinach (can be frozen)

  • Plenty of basil

  • 70 grams pine nuts

  • 4 to 5 tablespoons of olive oil

  • Salt to taste

  • 3 table spoons nutritional yeast

  • 3 cloves of garlic


  • Step 1: cook the pasta (tip: cook it <1 min less than the package says to have your pasta ‘al dente’)

  • Step 2: add the basil and spinach to a blender to get a smooth sauce-like substance.

  • Step 3: ad the other ingredients to the blender to finish the pesto

  • Step 4: mix the pasta and pesto together and you’re ready to go!

Final thoughts 💭

Eating healthy doesn’t have to be boring, nor does it have to be bad for the planet! If you have any other sustainable recipe ideas, please let us know! We would love to hear from you! Read more eco friendly articles and tips like this here and down forget to download the Club Leaf app today.

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