October 26, 2020 4 min read

Article / Photos: @wakeupandkale

Hi There! I'm Arisha and I'm the creator, author and photographer behind wakeupandkale. I started @wakeupandkale to be able to share simple, healthy recipes that anyone can make!

My goal is to inspire others to enjoy cooking and to show how easy and delicious healthy eating can be. As both a professional athlete, and a health food influencer, I strive towards fuelling my body with real foods, nourishing both my body and mind, and creating balance.

With all of these values in mind, I've put together “A Day of Plant-Based Meals” that will keep you feeling energized and active all day long! In this article, I'll be sharing plant-based meal and snack recipes on everything from comforting home-cooked meals, to wholesome baked goods — all made from real foods and ingredients you can feel good about.

1. Breakfast: PB & J Oatcake

Oatmeal is my go to breakfast to fuel my mornings! Loaded with whole grains, protein, and fiber to help power you through the day. I love baking my oatmeal in the morning and enjoying it straight out of the oven, but if you’re tight on time, you can also prep it the night before or simply microwave it in the morning.

This Pb & J Oatcake is a healthy and nourishing breakfast that will keep you feeling satisfied all morning long! Loaded with whole grains, superfoods and topped off with a homemade chia jam and peanut butter swirl. 

Vegan, gluten free and tastes like you're eating cake for breakfast!



2. Snack: Favourite Green Smoothie


I love green smoothies because they’re an easy and delicious way to get in a serving of veggies, fruits, protein and healthy fats at the same time! This green smoothie is perfect for a morning refresher or post-workout replenishment.

This is my personal favourite green smoothie and always leaves me feeling refreshed inside and out! Loaded with healthy fruits, greens, and protein for a perfect morning detox smoothie or afternoon boost.



3. Lunch: Vegan Falafel Bowl


Right here is my absolute dream meal! A delicious power bowl loaded with fresh veggies, falafel, quinoa salad, and creamy vegan tzatziki to top it off! I could eat this almost every day and not get tired of it! I usually meal prep my falafel, quinoa salad and tzatziki on the weekend so they’re ready to easily add to my lunches throughout the week. The best part about these power bowls is that they’re so customizable and fun to make! Feel free to load it up with any of your other favourite toppings like hummus, tabbouleh, tahini dressing, you name it!

Loaded with fresh veggies, quinoa salad, baked falafel and vegan tzatziki, this vegan falafel bowl is healthy, satisfying, and (most importantly) fun to eat! Both vegan and gluten free, and will keep you feeling fuelled and energized throughout the day!



4. Snack: Oatmeal Cookie Energy Balls

If you’re an oatmeal cookie lover, these are an absolute must! They taste like you’re eating raw oatmeal cookie dough, except they’re made from simple healthy ingredients and don’t contain any eggs or flour! I absolutely love energy balls for easy on the go snacking throughout the day. They’re so easy to whip up and are loaded with healthy carbs, protein, fat and fibre to keep you feeling fuelled and satisfied. Energy balls are also a no bake snack so they’re SO easy to whip up! All you do is blend the ingredients together in a food processor, form them into balls, and place them in the fridge to firm up!
These oatmeal cookie energy balls have an amazing soft and chewy texture and taste like actual oatmeal chocolate chip cookie dough! Made from just 6 simple ingredients, these are the perfect healthy and energizing snack to fuel your busy days.




5. Dinner: Tempeh Bolognese


This tempeh bolognese tastes just as good as your classic bolognese and is a great way to add nutrient rich, plant-based protein to your diet. It’s both vegan and gluten free and comes together in only 30 minutes for a perfect weeknight dinner! I love this bolognese served with chickpea or lentil pasta, but you can use any type of pasta you’d like.


This tempeh bolognese is a delicious plant-based take on your classic bolognese and can be made with any pasta you’d like. Perfect for a healthy and comforting weeknight dinner that comes together in just 30 minutes!



6. Dessert: Vegan Cheesecake Cookie Dough Bars


There’s very few things that I love more than cheesecake and cookie dough so when I came up with this recipe it was a dream come true! These cheesecake bars are made from wholesome, raw ingredients and are completely vegan and dairy free. The cookie dough layer is made from almond flour, almond butter, and is naturally sweetened with maple syrup. The cheesecake layer is made out of a cashew base, which gives it that silky smooth texture. It tastes so creamy and decadent, it’s so hard to believe it’s a healthier version! You can finally have your cheesecake and eat it too!

These cheesecake bars are perfect for storing in the freezer to have as an anytime treat! Enjoy them straight out of the freezer for more of an ice-cream bar or thaw for 15 minutes for more of a creamy and fluffy cheesecake texture.



Thank you for being here and following along on this journey with me. I can't wait to see what you guys whip up!