What We Eat In A WEEK For Weight Loss (Whole Food, Plant-Based Vegan Diet)

Please subscribe to our YouTube channel for more content!

MEET THE KROCKS: We are a married couple who started on a life-changing whole food, plant-based weight loss journey in June 2018. To date, we have lost over 300 pounds combined and we aren’t done yet! Read Our Story

Follow our Journey:
YOUTUBE | FACEBOOK | INSTAGRAM | PINTEREST | TWITTER

One of our most requested videos is always “What We Eat In A Day.” Well, this time we are going to take you along for an entire WEEK and show you what we ate for SEVEN DAYS to lose weight while following a whole food, plant-based diet!

SKIP TO FEATURED PRODUCTS >
This is where you can get links to any of the products you saw us using in the video!

MORE INFO ON OUR DIET >
Learn more about a whole food, plant-based diet and how we lost weight.

Let’s Start With The Highlights!

I spent hours putting together this blog post, so while I hope you’ll check it all out, I also realize you might be looking for something specific you saw in the video! For that reason, I wanted to include a list with some of the highlights from each day below.

Just click on the date and you’ll be able to get more detailed info and links to any recipes:

Day 1: Friday, January 1, 2021
– Loaded Baked Potatoes
– Banana Sandwich (w/ rundown of Brian’s process)

Day 2: Saturday, January 2, 2021
– Oatmeal with Cherries (w/ rundown of my Oatmeal process)
– Onion & Bean Soup
– Stuffed Giant Portobello Mushroom Caps with Roasted Broccoli
– Nice Cream Shake
– Popcorn

Day 3: Sunday, January 3, 2021
– Oatmeal with Apples
– Stuffed Mushrooms with Green Beans

Day 4: Monday, January 4, 2021
– Oatmeal with Strawberries
– Salad with Ranch
– Greek Bowl
– Tofu with Broccoli & Riced Cauliflower Stuffing

Day 5: Tuesday, January 5, 2021
– Nice Cream
– Vegan Cheesy Broccoli & Rice Casserole

Day 6: Wednesday, January 6, 2021
– Fiesta Corn Stew
– Salad with Sweet Mustard Dressing

Day 7: Thursday, January 7, 2021
– Oatmeal with Pomegranates & Chocolate
– Red Beans & Riced Veggies

Day 1: Friday, January 1, 2021

After the New Year’s Eve feast we enjoyed, neither of us woke up hungry on January 1st. We were also really busy prepping for our Krockin’ In The New Year Live Stream and coordinating all of the special guests, so food wasn’t exactly top of mind. Right before the live stream, I decided to slice up two Pink Lady apples we had in the fridge that needed to be used up.

Brian stuck with his favorite breakfast… a banana sandwich! You’ll be seeing a lot of this during the next week. Here’s his top secret process… he toasts up two slices of Ezekiel 4:9 Sprouted Grain Bread, splits a banana in half and adds a dash of cinnamon and nutmeg. Then he smashes it together and enjoys!

After the epic 3 1/2 hour live stream, we definitely worked up an appetite. Part of our NYE feast was actually giant baked potatoes, so we decided to use up the last 3 potatoes that were already baked and in the fridge. For more about how we like to bake potatoes, check out this post.

We had just finished chatting with Ray Cronise about his hamburger rice recipe on the live stream, so Brian decided to fix his potato with some hamburger toppings – Well Your World SOS-Free Ketchup, yellow mustard and no sugar added pickle relish.

Also inspired by Ray, I topped my potato with some of the BBQ sauce he bought us at the BBQ Caboose Cafe in Lynchburg, TN and some yellow mustard.

Brian was still hungry, so he decided to eat another potato topped with some leftover Ranch dressing we had (recipe in The Healthspan Solution), along with a bit of red onion, dried mint and oregano.

I’m not going to lie, we had some “party food” leftover from NYE and it would have been really tempting to just eat off-plan again on January 1st, but knowing that we were filming everything we ate for you really helped us stay on track!

Day 2: Saturday, January 2, 2021

I’m pretty sure I ate oatmeal every morning for the rest of this week, so I tried to mix it up! On this particular morning, I mixed in some chopped up frozen cherries.

Here’s a rundown of my oatmeal process:

First, I microwave 1/2 cup of old-fashioned rolled oats in a 4-cup Pyrex bowl with 2/3 cup of water for 2 minutes and 30 seconds. NOTE: If you do this, DO NOT use a smaller bowl… just trust me. The oats expand a lot while they are cooking and it is easy to make a huge mess (see Day 5 below).

Afterwards, I carefully remove the hot bowl from the microwave and stir in a ripe banana. For today’s oatmeal, I added the chopped cherries as well. Since they were frozen, I microwaved them along with the oats and water to thaw them out.

I decided not to add any chocolate to my oatmeal this week. For more oatmeal recipe ideas, check out our oatmeal challenge!

Brian had… you guessed it… another banana sandwich! 😀

For lunch, Brian wanted to experiment with a new soup recipe. He threw this together with some red onions, pinto beans, black beans and a mix of spices and herbs. It kind of reminded me of a French Onion soup with beans added. We both really enjoyed it, so this is definitely a contender for a new recipe video!

The soup was quite filling, but I decided to have another Pink Lady apple with my lunch as well.

We had planned on making some stuffed mushrooms for NYE but didn’t end up needing them after all the other food we ate 😬, so we decided to go ahead and make them for dinner. If you haven’t seen this recipe yet, check it out here. It’s one my absolute favorite recipes we have put together – and I used to hate mushrooms!

Brian has been wanting to try out stuffing some of those GIANT portobello mushroom caps with the filling mixture and using them as the “main” part of a dish, so we did just that! We saved the smaller ones for the next day and enjoyed the giant caps alongside some roasted broccoli.

Brian started out with two bags of frozen broccoli and tossed them with a mixture of tahini, lemon juice, and a no-salt seasoning blend. He used a similar process to our Tahini Roasted Veggies, but a little lighter on the tahini. He used the “air roast” function on our air fryer at 375°F for around 15-20 minutes. It was DELICIOUS and perfect alongside the stuffed mushroom caps.

I was wanting a chocolatey treat, so I decided to make my nice cream shake.

Brian made some air-popped popcorn as we settled in and watched TV for the rest of the night. He made a video a while back with some tips for making oil-free popcorn and you can watch it here!

Day 3: Sunday, January 3, 2021

And yet again… Brian started the day with a BANANA SANDWICH! He used the Ezekiel 4:9 Cinnamon Raisin Sprouted Whole Grain Bread and took this on the go as he went off to church early in the morning.

Before I headed to the grocery store, I made my usual oatmeal and mixed in a chopped up Pink Lady apple.

We filmed a video of the grocery haul once we got back home, so be sure to check that out and keep an eye out for items from the haul throughout the rest of this blog post!

Luckily we had some leftover onion & bean soup from the day before to enjoy for a quick lunch between filming and editing the video.

I also had another Pink Lady apple after the soup and Brian had a ripe banana.

For dinner, we heated up the leftover stuffed mushrooms in the air fryer, but we needed a nice hearty side dish to go with it.

I bought a nice bag of French green beans at Aldi, so Brian decided to cook them up. He ended up putting together quite a nice little side dish, so we decided to put this one out as a recipe video, which is available to watch here!

The green beans paired perfectly with the stuffed mushrooms, which always taste better the second day anyway. I think this was my favorite meal of the entire week!

Day 4: Monday, January 4, 2021

For today’s oatmeal, I added some fresh strawberries!

Brian had yet another banana sandwich. 😀

You may be wondering where the salads are at?? We’ve made it through three whole days with NO salad! Honestly, in these last few colds weeks here in St. Louis, Brian hasn’t been wanting as much salad.

However, while he was away, I decided to make myself a nice simple salad using a bag of Trader Joe’s “Champs-Élysées” Salad Mix that I chopped up in our salad chopper bowl. I added ranch dressing (recipe from The Healthspan Solution), homemade pickled banana peppers, shredded carrots, diced red onions, chickpeas, nutritional yeast and black pepper. It turned out so well that I might do a separate video on this one!

I also had a Pink Lady apple sliced with my handy apple corer.

Brian came home and made what he calls his “Greek Bowl.” He has been working on a recipe for these Greek-style chickpeas, so look for that one soon! He added a bag of his favorite Green Giant Riced Veggie Cauliflower Medley.

For dinner, I requested that Brian make me some of his latest tofu creation. This is yet another recipe he’s developing. It involves a bit of extra work, but it’s SO tasty. See, even when Brian goes “Back To Basics,” you can’t stop his brain from coming up with new recipes!

We paired the tofu with some Well Your World SOS-Free Ketchup for dipping, a riced cauliflower stuffing mix I got at Aldi a while back, and some roasted broccoli (using the same method described above under Day 2).

This was such a great meal and I can’t wait for Brian to perfect this tofu recipe for you guys!

Day 5: Tuesday, January 5, 2021

Tuesday was a BUSY day! I started out in the morning with a bunch of veggie prep. Some of these veggies were for use in salads and some were for a couple of new recipes I wanted to try out this week. More on that later.

Chopping veggies can actually be quite therapeutic for me. I usually put on some good music and I feel so accomplished once I am done! Learn more about our weekly veggie prepping process here.

Up next, I made my morning oatmeal and had a bit of a spill. 😳 I warned you guys, the oatmeal expands a LOT when you microwave it. I followed the exact measurements and cooking time as I normally do, but it still overflowed. Since then I’ve been cutting back on the liquid just a bit and keeping a closer eye on it.

All was not lost and I ended up enjoying a lovely bowl of oatmeal with fresh blackberries and strawberries.

Brian woke up eventually and ate his banana sandwich.

I also prepped a giant batch of nice cream. You can get my recipe and more information on these cute containers I portion it out in here. I might have sampled it a bit while I was making it, so I counted that as my portion for the day.

The first new recipe I was excited to try out this week was this Vegan Cheesy Broccoli & Rice Casserole from the Whole Food Plant Based Cooking Show.

It is featured in their new book Plant Based Cooking Made Easy and caught my eye as I was flipping through it.

I did make a few modifications to the recipe since we normally limit our intake of brown rice. I swapped in some riced cauliflower for part of the rice and then also added extra broccoli and kale. I will be going over my version of the recipe in this Friday’s episode with Lisa.

We also filmed a recipe video for the green beans, and then immediately following filming, we devoured this giant tray.

Since we had just eaten a ton of green beans, our salads were a bit smaller than normal tonight. I made the same salad from Day 4 and Brian really enjoyed it too!

Salads are always a good way to use up extra veggies in your fridge.

Brian finished off the night with some air popped popcorn.

Day 6: Wednesday, January 6, 2021

Wednesday started out with… shocker… oatmeal for me! I used the rest of my fresh blackberries and strawberries.

Hey look it’s a BANANA SANDWICH! Haha… are you guys catching on… Brian literally eats this every morning.

For lunch, we each enjoyed a nice bowl of the Fiesta Corn Stew I prepped on Tuesday. This is a new recipe we decided to try out from our favorite book The Healthspan Solution. Thanks for the recipe recommendation Foolie Julie!

I also cut a corn tortilla up and toasted the strips in our air fryer on the “bake” setting at 325°F for about 8 minutes until they just started to brown.

We only had a small sample when I made it the day before, and let me tell you – sitting in the fridge overnight and adding the squeeze of fresh lime on top made it just perfect!

The stew was pretty filling, but I wanted a little sweet treat, so I had one of my mini containers of nice cream afterwards.

For dinner, Brian and I couldn’t decide between salad or his “Greek bowl,” so we decided to make a little of both. For the salad, I scaled back a little on the quantity and used Well Your World’s SOS-Free Sweet Mustard Dressing mixed with some greens, shredded carrots, banana peppers, chopped dates, bell peppers and red onion.

Brian made his “Greek Bowl” very similar to what he did on Day 4. We added a bit of Plant-Based Tzatziki-Style Dip from Good Foods as well.

For an after dinner treat, Brian tried out one of the Cosmic Crisp apples I picked up at Trader Joe’s. He gave it his seal of approval!

Day 7: Thursday, January 7, 2021

On to the final day! I started out with my usual oatmeal but added in some pomegranate and chocolate. I know I said I was avoiding chocolate in my oatmeal this week, but I wanted to celebrate that I made it through the week (LOL), so I added some of Trader Joe’s unsweetened “Completely Cacao Chips.” I also made a cup of Yorkshire Gold tea.

Yep, another banana sandwich for Brian. 🙂

For lunch, we decided on leftover Broccoli Casserole (from Day 5). Instead of microwaving it, I decided to put it in our air fryer oven using the “air roast” function. It definitely browned up nicely!

I had a Pink lady apple as well.

Later on, I decided to make another batch of stuffed mushrooms, and I might have sampled a few along the way, so I took the below photo to represent how many I sampled (right) and the number Brian ate (left).

For dinner, I was in the mood for salad again, so I whipped something up and used the Well Your World’s SOS-Free Sweet Mustard Dressing.

Brian was in the mood for something hot, so he made a batch of his Red Beans & Riced Veggies. It really is a super quick meal to put together!

We both ended the evening with a cup of nice cream!

How Much Weight Did We Lose This Week?

We hope you enjoyed seeing what we eat in an entire WEEK! It was a lot of work to put together, but the added benefit was that it helped us stay on track and start out 2021 with a solid week of good eating.

At the end of 2020, I had been hovering around 210 for a few weeks. After this week, I was down to 206.6 for a loss of about 3.4 pounds. Not bad!

Brian ended the year around 348 and weighed in at 343.6 on January 8th, for a loss of 4.4 pounds. Good job Brian!

More Information On A WFPB Diet

Check out these links for more information on a whole food plant based diet:

15 Minute Recap: Exactly How We Lost 335+ Pounds On A Plant-Based Diet
Back To Basics: Weight Loss 101
How We Lost 270 Pounds: Our Whole Food Plant Based Weight Loss Journey
Q&A Session: Our 290 Pound Weight Loss Journey
Top Ten Tips For Switching To A Whole Food, Plant-Based Vegan Diet

Featured Products:

PLEASE NOTE: If you choose to purchase any products through these links, we receive a small commission from each sale at NO extra cost to you. All proceeds go back into making more content!

Check out our Amazon Page to see more of our favorite products!

Ninja SP101 Foodi 8-in-1 Digital Air Fryer Oven
OXO Good Grips Salad Chopper and Bowl
Tovolo Sweet Treat, 6 oz. Mini Tubs Set of 4
Pyrex Disney Star Wars The Child Decorated Glass Set Food Storage, 8 Piece
Prepworks by Progressive Wedge and Pop Apple and Pear Slicer
The Healthspan Solution: How and What to Eat to Add Life to Your Years
Plant Based Cooking Made Easy: Over 100 Recipes
Tupperware Impressions Classic Bowl Set, New Colors
Tupperware Set of 3 Impressions Classic Nesting Bowls – Tokyo Blue, Parrotfish, Emberglow
Food For Life Flourless Sprouted Grain Bread, Whole Grain
Food For Life Flourless Sprouted Grain Bread, Cinnamon Raisin
Mueller Chopper 4 Blade Pro Series
Adjustable Mandoline Slicer
Pyrex Simply Store Glass Food Container Set (18-Piece)
Pyrex Storage 4-Cup Round Dish, Pack of 4
KYOKU Daimyo Series – Damascus Santoku Knife 7″
KYOKU Daimyo Series – Professional Chef Knife 8″
KYOKU Daimyo Series – Damascus Nakiri Knife 7″
Andy Roo’s Salt-Free Red Bean Creole Seasoning, 4 Ounce Shaker
Presto 04821 Orville Redenbacher’s Hot Air Popper
Vitamix A2500 Ascent Series Smart Blender (Renewed)
AmazonBasics Silicone Baking Mat Sheet, Set of 2
Silpat Non-Stick Silicone Jelly Roll Pan Baking Mat (2, 14 1/2-Inch by 10-Inch)
GRANITESTONE Shallow Square Pan (12 inch)