Starting your day with a healthy breakfast is important, and plant-based options are both delicious and energizing. If you’re looking to mix up your morning routine, here are ten easy plant-based breakfast ideas that will not only satisfy your taste buds but also keep you feeling full and energized throughout the day. Each recipe is simple to prepare, making them perfect for busy mornings!
Key Takeaways
Plant-based breakfasts can boost your energy levels and keep you full longer.
These recipes are quick to make, perfect for busy mornings.
Incorporating a variety of ingredients adds flavor and nutrients.
Many of these ideas can be prepped in advance for convenience.
Eating plant-based is a fun way to explore new flavors!
1. Overnight Oats
Overnight oats are a fantastic way to kickstart your day! They’re super easy to make and can be customized to fit your taste. Just mix and chill! Here’s how to whip up a delicious batch:
Ingredients:
2 cups rolled oats
1⅔ cups almond milk (or any plant-based milk)
¼ cup raisins
½ cup chopped almonds (toasted)
2-3 grated apples
Juice of 1 lemon
1 tablespoon maple syrup (optional)
Instructions:
In a large bowl, combine the oats, milk, and raisins. Cover and let it soak overnight in the fridge.
The next morning, divide the mixture into bowls. Add one grated apple per bowl and drizzle with lemon juice.
Top with toasted almonds and a drizzle of maple syrup if you like it sweet!
Nutritional Benefits:
Overnight oats are not just tasty; they’re also packed with nutrients! Here’s a quick look at what you get:
Nutrient
Amount per serving
Calories
583 kcal
Protein
14 g
Fiber
18 g
Healthy Fats
18 g
Overnight oats are a great way to enjoy plant-based goodness while saving time in the morning. They’re perfect for busy days!
So, why not give overnight oats a try? They’re a delicious way to enjoy a healthy breakfast that will keep you energized all morning!
2. Smoothie Bowl
Smoothie bowls are a fun and colorful way to kickstart your day! They’re not only delicious but also super easy to make. In just a few minutes, you can whip up a satisfying breakfast that’s packed with nutrients!
Ingredients
1 banana
1 cup spinach
1 cup almond milk
Toppings: nuts, seeds, and fresh fruits
Instructions
Blend the banana, spinach, and almond milk until smooth.
Pour the mixture into a bowl.
Top with your favorite nuts, seeds, and fruits for added crunch and flavor.
Pro Tip
Get creative with your toppings! Think fresh or frozen berries, sliced bananas, a sprinkle of nuts or seeds, or a dollop of nut butter.
Smoothie bowls are a great way to use up leftover fruits and veggies. Just blend and top with whatever you have on hand!
This is my go-to smoothie bowl (5 minutes!), made with just 3 ingredients! It’s satisfying, nutrient-rich, and naturally sweet!
3. Chocolate Peanut Butter Smoothie
Start your day with a delicious and energizing treat! This Chocolate Peanut Butter Smoothie is like having dessert for breakfast, but it’s packed with nutrients. It’s super easy to make and will keep you full until lunch.
Ingredients
1 cup plant-based milk
1 ripe banana
2 tablespoons peanut butter
2 tablespoons cocoa powder
Instructions
In a high-speed blender, add the milk, banana, peanut butter, and cocoa powder.
Blend until everything is combined.
For a thicker smoothie, add ice and blend again until smooth.
This smoothie is not just tasty; it’s also a great source of protein and potassium to kickstart your day!
Nutritional Benefits
Nutrient
Amount per Serving
Protein
8g
Potassium
400mg
Fiber
3g
So, why not treat yourself to this delightful smoothie? It’s a quick and easy way to enjoy a healthy breakfast that feels indulgent!
4. Very Berry Oatmeal
Start your day with a bowl of Very Berry Oatmeal! This breakfast is not only quick to make but also packed with nutrients to keep you energized. Here’s how to whip it up:
Ingredients:
Instructions:
Why It’s Great:
Enjoy this delicious oatmeal as a warm hug in a bowl! It’s a simple way to start your day on a positive note.
5. Loaded Avocado Toast
Avocado toast is a breakfast classic that’s not only delicious but also super easy to make! You can whip it up in just a few minutes! Here’s how to make it even better:
Ingredients
1 ripe avocado
2 slices of whole grain bread
Salt and pepper to taste
Optional toppings: sliced tomatoes, radishes, chickpeas, or a sprinkle of chili flakes
Instructions
Toast the bread until golden brown.
Mash the avocado in a bowl and season with salt and pepper.
Spread the mashed avocado generously on the toast.
Top with your favorite extras like sliced tomatoes or chickpeas for added flavor and nutrition.
This simple dish is not just tasty; it’s also packed with healthy fats and nutrients to kickstart your day!
Enjoy your loaded avocado toast as a quick breakfast or a satisfying snack anytime!
6. Protein Power Oatmeal
Start your day with a bowl of Protein Power Oatmeal that’s not only delicious but also super energizing! This oatmeal is packed with nutrients to keep you full and focused all morning long. Here’s how to whip it up:
Ingredients:
Instructions:
Why It’s Great:
Enjoying a nutritious breakfast can set a positive tone for your entire day!
7. Green Mountain Power Smoothie
Start your day with a refreshing boost! The Green Mountain Power Smoothie is not just tasty; it’s packed with nutrients to keep you energized all morning. This smoothie is a great way to sneak in some greens without even noticing!
Ingredients
1 cup spinach (fresh or frozen)
1 banana
1/2 cup almond milk (or any plant-based milk)
1 tablespoon almond butter
1 tablespoon chia seeds
A dash of cinnamon (optional)
Instructions
Blend all the ingredients together until smooth.
If it’s too thick, add a little more almond milk until you reach your desired consistency.
Pour into a glass and enjoy!
Nutritional Benefits
Ingredient
Benefits
Spinach
High in iron and vitamins
Banana
Great source of potassium
Almond Milk
Low in calories, dairy-free
Almond Butter
Packed with healthy fats
Chia Seeds
Full of fiber and omega-3s
This smoothie is not only quick to make but also a delicious way to start your day on a healthy note. Enjoy the vibrant green color and the energy it brings!
8. Nut Butter Banana Toast
This breakfast is a total winner! Nut butter banana toast is not only super easy to make, but it’s also packed with flavor and nutrients. Just grab some whole grain bread, toast it up, and spread on your favorite nut butter. Top it off with sliced bananas and a sprinkle of cinnamon for a delicious start to your day!
Ingredients:
2 slices of whole grain bread
2 tablespoons of nut butter (like almond or peanut)
1 banana, sliced
A sprinkle of cinnamon
Instructions:
Toast the bread until golden brown.
Spread the nut butter evenly on each slice.
Add the banana slices on top.
Finish with a sprinkle of cinnamon for extra flavor.
This simple breakfast is not just tasty; it’s also a great way to fuel your morning! Nut butter provides healthy fats and protein, while bananas add natural sweetness and potassium.
Why It’s Great:
Quick to prepare: Perfect for busy mornings!
Nutritious: Combines healthy fats, protein, and carbs.
Kid-friendly: Even picky eaters will love it!
So, next time you’re in a rush, whip up some nut butter banana toast and enjoy a delightful, energizing breakfast!
9. Antioxidant Blueberry Shake
Ingredients
1 cup frozen blueberries
1 banana
1 cup almond milk (or any plant-based milk)
1 tablespoon chia seeds
A handful of spinach (optional for extra nutrients)
Instructions
Blend all ingredients together until smooth.
Pour into a glass and enjoy!
For a thicker shake, add more frozen blueberries or a bit of ice.
Why It’s Great
This shake is not just delicious; it’s packed with antioxidants from the blueberries, which help keep your body healthy. Plus, it’s super easy to make!
Starting your day with this shake can give you a boost of energy and keep you feeling full until lunch.
Tips
Add a scoop of protein powder for an extra energy kick.
Swap out blueberries for other berries if you want to mix it up.
Try adding a tablespoon of nut butter for a creamier texture and added flavor.
10. Quinoa Breakfast Bowl
Quinoa is often overlooked, but it’s a fantastic choice for breakfast! This gluten-free seed is packed with protein and nutrients. You can easily whip up a delicious quinoa breakfast bowl that will keep you energized all morning.
Ingredients
1 cup cooked quinoa
1 cup plant-based milk
1 tablespoon maple syrup or honey
1/2 teaspoon cinnamon
Fresh fruits (like berries or banana slices)
Nuts or seeds for topping
Instructions
In a bowl, combine the cooked quinoa and plant-based milk.
Heat in the microwave for about 1-2 minutes until warm.
Stir in maple syrup and cinnamon.
Top with your favorite fruits and a sprinkle of nuts or seeds.
This breakfast is not only tasty but also super filling! You can customize it with whatever toppings you love.
Why Choose Quinoa?
High in protein: Quinoa contains all nine essential amino acids.
Rich in fiber: Helps keep you full longer.
Versatile: You can mix and match toppings to keep it exciting!
So, next time you’re looking for a quick and healthy breakfast, give this quinoa bowl a try!
Wrap-Up: Energize Your Mornings with Plant-Based Goodness
So there you have it! Ten easy plant-based breakfast ideas that can kickstart your day with energy and flavor. Remember, switching to a plant-based diet doesn’t have to be tough. Just take it one meal at a time, and enjoy the variety of delicious foods you can try. Whether it’s a smoothie, oatmeal, or avocado toast, each bite is a step toward a healthier you. So, why not give these recipes a shot? Your mornings will thank you!
Frequently Asked Questions
What are some quick plant-based breakfast options?
You can try overnight oats, smoothie bowls, or avocado toast. These meals are easy to make and delicious!
Are plant-based breakfasts healthy?
Yes! Plant-based breakfasts are packed with nutrients, fiber, and energy-boosting ingredients.
Can I prepare plant-based breakfasts in advance?
Absolutely! Meals like overnight oats and smoothie packs can be prepped the night before for a quick morning option.
What ingredients should I include in a plant-based breakfast?
Focus on whole grains, fruits, vegetables, nuts, and seeds to create a balanced meal.
How can I make my breakfast more filling?
Add protein sources like nut butter, chia seeds, or plant-based yogurt to your meals for extra staying power.
Is it hard to transition to plant-based breakfasts?
Not at all! Start by replacing one meal a day with a plant-based option, and gradually explore new recipes.
If you’re considering a vegan diet or just looking to add more plant-based protein to your meals, this guide is for you. Many people think that vegans can’t get enough protein, but that’s just a myth! There are plenty of delicious and nutritious foods that are high in protein and perfect for a vegan lifestyle. Here are the top 10 protein-rich foods that will help you stay strong and healthy while enjoying a variety of tasty meals.
Key Takeaways
Lentils, chickpeas, and black beans are excellent sources of protein.
Tofu and tempeh are great soy-based options that are high in protein.
Quinoa is a complete protein, meaning it contains all essential amino acids.
Nuts and seeds like hemp and chia are not only nutritious but also packed with protein.
Nutritional yeast adds a cheesy flavor to dishes and is a good source of protein.
1. Lentils
Lentils are a fantastic source of protein for anyone following a vegan diet. With about 18 grams of protein per cooked cup, they pack a serious punch! Not only are they rich in protein, but they also provide a good amount of fiber, which is great for digestion.
Nutritional Benefits
Protein Power: Each cup of cooked lentils contains around 18 grams of protein.
Fiber Rich: They offer over half of your daily fiber needs in just one serving.
Vitamins and Minerals: Lentils are loaded with folate, iron, and manganese, making them a nutrient powerhouse.
How to Use Lentils
Lentils are super versatile! Here are some easy ways to incorporate them into your meals:
Tacos: Use lentils as a filling for delicious vegan tacos.
Soups and Stews: Add them to soups for extra heartiness.
Salads: Toss cooked lentils into salads for a protein boost.
Dish Type
Protein (per cup)
Lentil Soup
18 g
Lentil Salad
18 g
Lentil Tacos
18 g
Lentils are not just filling; they can also help reduce the risk of heart disease and diabetes. They’re a great addition to any meal!
So, if you’re looking to up your protein game, lentils are definitely a must-try ingredient! They’re not only healthy but also super easy to cook and enjoy. Plus, they can be a great base for many dishes, making them a staple in any vegan kitchen. Remember, lentils are one of the best vegan protein sources out there!
2. Chickpeas
Chickpeas, also known as garbanzo beans, are a fantastic source of protein for anyone following a vegan diet. With 14.5 grams of protein per cooked cup, they are not only nutritious but also super versatile! You can toss them in salads, blend them into hummus, or even roast them for a crunchy snack.
Nutritional Benefits
Chickpeas are packed with nutrients that can benefit your health:
High in Fiber: They help keep your digestive system healthy.
Rich in Vitamins: Chickpeas contain vitamins like B6 and folate, which are essential for energy and brain health.
Minerals Galore: They provide iron, magnesium, and potassium, which are important for overall health.
Easy Ways to Enjoy Chickpeas
Here are some simple ideas to incorporate chickpeas into your meals:
Chickpea Salad: Mix chickpeas with diced veggies and a squeeze of lemon for a refreshing dish.
Veggie Stir-Fry: Add chickpeas to your favorite stir-fried vegetables for extra protein.
Chickpea Curry: Cook them in a flavorful curry sauce for a hearty meal.
Chickpeas are a great way to add plant-based protein to your diet. They’re not just healthy; they’re delicious too!
3. Tofu
Tofu is a fantastic source of protein for anyone on a vegan diet. It’s not only versatile but also packed with nutrients! Made from soybeans, tofu is a complete protein, meaning it contains all the essential amino acids your body needs.
Nutritional Benefits
Tofu is rich in:
Protein: About 9 grams per 3 ounces.
Calcium: Great for bone health.
Iron: Important for energy levels.
Here’s a quick look at the protein content in some common soy foods:
Food Item
Serving Size
Protein Content
Tofu
3 oz
9 g
Tempeh
3 oz
17 g
Edamame
1/2 cup
9 g
Cooking with Tofu
Tofu can be used in many delicious ways:
Stir-fry: Toss it with your favorite veggies and sauce.
Scramble: Crumble it for a tasty breakfast option.
Smoothies: Blend it into your drinks for added creaminess.
Tofu is a great way to add protein to your meals without any animal products. Embrace its versatility and enjoy experimenting with different recipes!
4. Tempeh
Tempeh is a fantastic protein source for anyone on a vegan diet. Packed with nutrients, this fermented soy product is not only delicious but also versatile! Here’s why you should consider adding it to your meals:
High in Protein: Tempeh contains about 17 grams of protein per 1/2 cup, making it a great option for muscle building.
Rich in Nutrients: It’s loaded with vitamins and minerals, including calcium, iron, and magnesium.
Probiotics: The fermentation process adds beneficial bacteria that can help with digestion.
Nutritional Breakdown of Tempeh
Nutrient
Amount per 1/2 cup
Protein
17 g
Calcium
184 mg
Iron
2.2 mg
Magnesium
78 mg
Tempeh is not just a protein powerhouse; it also supports vegan health benefits by providing essential nutrients that help maintain a balanced diet.
Incorporating tempeh into your meals can be easy and fun! Here are some ideas:
Stir-fry: Toss it with your favorite veggies and sauce for a quick meal.
Sandwiches: Use it as a filling for a hearty sandwich.
Salads: Crumble it over salads for added texture and flavor.
So, if you’re looking for a tasty way to boost your protein intake, tempeh is definitely worth a try!
5. Quinoa
Quinoa is often called a superfood, and for good reason! This tiny grain packs a powerful punch of protein. It’s not just a tasty addition to your meals; it’s also a complete protein, meaning it contains all nine essential amino acids that your body needs.
Here’s a quick look at the protein content of quinoa compared to other grains:
Grain
Protein (per cooked cup)
Quinoa
8 g
Brown Rice
5 g
Oats
6 g
Health Benefits of Quinoa
High in Fiber: Quinoa is rich in dietary fiber, which can help improve your digestion and keep you feeling full longer.
Packed with Nutrients: It’s loaded with vitamins and minerals, including magnesium, iron, and B vitamins.
Gluten-Free: Perfect for those with gluten sensitivities, quinoa is a great alternative to wheat-based grains.
Quinoa is not just a food; it’s a fantastic way to boost your health while enjoying delicious meals!
Incorporating quinoa into your diet is easy. Here are some fun ways to enjoy it:
Quinoa Salad: Mix cooked quinoa with your favorite veggies and a light dressing.
Breakfast Bowl: Top quinoa with fruits and nuts for a nutritious breakfast.
Stir-Fry: Use quinoa as a base for your stir-fried veggies and tofu.
So, if you’re looking for a versatile and nutritious food, quinoa should definitely be on your plate!
6. Black Beans
Black beans are not just tasty; they’re also a fantastic source of protein! With about 15 grams of protein per cooked cup, they can easily fit into your meals. Plus, they’re loaded with fiber, which is great for digestion.
Are Black Beans Healthy?
Black beans are naturally gluten-free and vegan, making them a perfect choice for many diets. They’re packed with nutrients like iron, folate, and potassium. Eating black beans can help lower cholesterol and manage blood sugar levels, which is a win-win!
How to Use Black Beans
Here are some fun ways to enjoy black beans:
Tacos: Use them as a filling with your favorite toppings.
Salads: Toss them into salads for extra protein.
Soups: Blend them into a delicious soup for a hearty meal.
Quick Nutritional Overview
Nutrient
Amount per 1 cup (cooked)
Protein
15 g
Fiber
15 g
Iron
3.6 mg
Folate
256 mcg
Black beans are a powerhouse of nutrition, making them a great addition to any vegan diet! They not only taste good but also provide essential nutrients that your body needs.
7. Edamame
Edamame, or young soybeans, are not just a tasty snack; they’re also a fantastic source of protein! These little green gems pack a punch with about 9 grams of protein per half-cup serving. They’re also rich in vitamins and minerals, making them a great addition to any vegan diet.
Nutritional Benefits
Protein Power: Edamame provides a complete protein, meaning it contains all the essential amino acids your body needs.
Vitamins and Minerals: They are high in folate, vitamin K, and fiber, which can help with digestion.
Low in Calories: A half-cup serving has only about 120 calories, making it a healthy snack option.
Quick Serving Ideas
Snack Time: Simply steam and sprinkle with a little sea salt for a quick snack.
Salads: Toss them into salads for added crunch and protein.
Stir-Fries: Add them to your favorite stir-fry for a nutritious boost.
Edamame is a delicious way to add protein to your meals while enjoying a variety of health benefits. So, next time you’re looking for a snack or meal addition, consider these vibrant green beans!
8. Hemp Seeds
Hemp seeds are a hidden gem in the world of plant-based protein! Packed with nutrients, these tiny seeds offer about 9 grams of protein in just 3 tablespoons. They’re not just about protein, though; they also provide a good dose of magnesium, iron, and healthy fats. Here’s why you should consider adding them to your diet:
Nutrient-Rich: Hemp seeds are loaded with essential vitamins and minerals.
Healthy Fats: They contain omega-3 and omega-6 fatty acids in a perfect balance for your body.
Versatile: You can sprinkle them on salads, blend them into smoothies, or even use them in baking.
Nutrient
Amount per 3 tbsp (30g)
Protein
9 g
Magnesium
45% of Daily Value
Iron
15% of Daily Value
Omega-3 Fatty Acids
6 g
Including hemp seeds in your meals can be a simple way to boost your protein intake while enjoying a variety of health benefits. They’re a great addition to any vegan diet and can help you feel full and satisfied!
9. Chia Seeds
Chia seeds are tiny but mighty! Just one tablespoon packs almost 2g of protein, making them a fantastic addition to your meals. You can sprinkle them on salads, mix them into smoothies, or even use them in desserts. They’re super versatile and can also replace eggs in vegan recipes by soaking them in water for about 20 minutes.
Nutritional Benefits
Chia seeds are not just about protein; they also offer:
High fiber content: About 10g per ounce, which helps with digestion.
Omega-3 fatty acids: Great for heart health.
Rich in minerals: Including calcium, iron, and magnesium.
How to Use Chia Seeds
Here are some easy ways to incorporate chia seeds into your diet:
Chia Pudding: Mix chia seeds with almond milk and let it sit overnight.
Smoothies: Add a tablespoon to your favorite smoothie for extra nutrition.
Baking: Use them in muffins or bread for added texture and nutrients.
Chia seeds are a great way to boost your protein intake without any animal products. They’re a perfect example of how a well-planned vegan diet can meet all your nutritional needs!
10. Nutritional Yeast
Nutritional yeast, often called nooch, is a fantastic addition to any vegan diet! This yellow, inactive yeast has a cheesy flavor that can spice up many dishes. It packs a punch with about 4 grams of protein in just 2 tablespoons, making it a great source of plant-based protein.
Health Benefits
Rich in Vitamin B12: This vitamin is crucial for energy and is often lacking in vegan diets. Nutritional yeast is one of the few plant sources that provide it.
Low in Calories: It’s a great way to add flavor without adding too many calories.
Packed with Antioxidants: These help protect your body from damage.
How to Use Nutritional Yeast
Sprinkle on Popcorn: It adds a cheesy flavor that’s hard to resist!
Mix into Sauces: Blend it into your favorite pasta or cheese sauce for a creamy texture.
Add to Soups: Stir it in for extra flavor and nutrition.
Nutritional yeast is not just a seasoning; it’s a powerhouse of nutrients that can enhance your meals and support your health!
Incorporating nutritional yeast into your meals is an easy way to boost your protein intake while enjoying a delicious flavor. So, sprinkle some on your next dish and enjoy the benefits!
Wrapping It Up: Embrace the Power of Plants!
So there you have it! The top 10 protein-packed foods for your vegan diet. Eating plant-based doesn’t mean you have to miss out on protein. With options like beans, lentils, and tofu, you can easily meet your protein needs while enjoying a variety of tasty meals. Remember, it’s all about balance and mixing different foods to get all the nutrients your body craves. So, whether you’re a long-time vegan or just starting out, keep exploring new recipes and flavors. You’ve got this, and your body will thank you for it!
Frequently Asked Questions
What are some high-protein vegan foods?
Some great high-protein vegan foods include lentils, chickpeas, tofu, and tempeh.
How can I get enough protein on a vegan diet?
To get enough protein, eat a variety of plant-based foods like beans, nuts, and whole grains.
Is it hard to meet protein needs without meat?
No, many vegans actually consume more protein than they need by eating a mix of foods.
What is a complete protein for vegans?
A complete protein contains all nine essential amino acids. Foods like quinoa and soy provide complete proteins.
Do I need to take protein supplements as a vegan?
Most people don’t need protein supplements if they eat a balanced vegan diet.
Can vegans build muscle effectively?
Yes, vegans can build muscle just as well as non-vegans by consuming enough protein-rich foods.
Vegan meal prep is my secret for coasting through busy weeks with delicious and healthy plant-based meals ready to eat. Making time once or twice a week to prep some foods and batch cook keeps me from the stress of frantic weeknight dinners or unhealthy takeout temptations. This post is packed with easy, tasty plant-based recipes for on demand mealtimes without having to waste extra time I don’t have. Whether you’re a seasoned vegan or just starting your plant-based journey, I hope these recipe ideas will inspire you to embrace the power of vegan meal prep and simplify your week.
Preparing vegan meals for the week helps me stay healthy and saves me time overall. Getting your meals ready ahead of time allows you to enjoy tasty breakfasts, lunches, dinners, and snacks without the added stress of daily cooking. Even if you’re like me who loves the therapeutic feel of cooking, on busy days I just want to relax when I come home, without worrying about what and how I will eat. Let’s dive into some great vegan meal prep ideas that will simplify your week.
Why vegan meal prep is a great idea
Meal prepping helps save time, helping to reduce stress during busy weeks.
A variety of meals ready to go keeps mealtime interesting and enjoyable.
Batch cooking allows you to prepare healthy meals in advance.
Simple recipes already prepped make it easy to stick to a vegan diet.
Storing meals properly, even with freezing, ensures freshness and taste.
Quick and Easy Vegan Breakfast Ideas
I used to grab a store-bought breakfast bar or eat boxed cereal in the morning. After reading the ingredients on my choices, I realized I can do a lot better for my health and energy. Once I shifted my thoughts to the fact that healthy eating does not have to be time-consuming, my morning energy started growing – and so has my mood for the better. Starting your day with a delicious vegan breakfast can be super easy and fun. Here are some tasty vegan meal prep ideas that will make your breakfast — and mornings — brighter.
Overnight Oats with Berries
Overnight oats are simply no brain genius. I like to use lidded jars, and each jar will keep for a few days. Just mix rolled oats with your favorite plant milk, add some chia seeds and/or ground flaxseed and top it off with fresh berries. Let it sit in the fridge overnight, and you’ll have a creamy, nutritious breakfast ready to go in the morning. Some people add a 1/2 to a whole banana, but I like to add that separately just before I eat. If you are looking for some sweetness, chopped figs or dates are perfect without giving you sugar spikes. Here’s a quick recipe:
Ingredients: 1 cup rolled oats, 1 cup almond milk, 1 tablespoon chia or flax seeds (I often add both), 1/2 cup your choice of berries, a couple of shakes of cinnamon.
Instructions: Combine all ingredients in a jar, stir well, and refrigerate overnight.
Tofu Scramble with Veggies
Before I went vegan, I used to go out to breakfast with friends, only to be struggling with tired energy afterwards. Many breakfast places offer tofu scramble now, and I find if I make it ahead of time I can easily reheat it and have a wonderfully satisfying savory breakfast without getting groggy an hour later. A tofu scramble is packed with protein and can be customized with any veggies you have on hand. Just crumble some tofu in a pan, add your favorite seasonings, and toss in chopped veggies like bell peppers and spinach. Cook until everything is warm and delicious. If you like your veggies cooked a little more, put those in first for a couple of minutes before adding the tofu. Here’s my go-to recipe:
Ingredients: 1 cup of veggies (cabbage, carrots, spinach, broccoli, etc.), one or two servings of tofu, a few dashes of turmeric, 1 or 2 tablespoons of nutritional yeast, a dash of black salt (gives it that eggy taste without the cruelty) and pepper to taste, a few splashes of plant milk.
Instructions: Combine all the ingredients together in a pan (you can use oil, but I prefer oil-free, adding a few splashes of water if it sticks to the pan) and cook on a medium heat until everything is hot. You can put the veggies in first for a bit longer if you like. Have fun experimenting with your favorite flavors. I always make more so I can reheat the leftovers for another meal or two during the week.
You can also separately bake or pan cook some diced up potatoes for cottage fries to serve on the side.
Vegan Pancakes with Maple Syrup
Who doesn’t love pancakes? These vegan pancakes are fluffy and sweet, perfect for a weekend treat or a special breakfast. Here’s how to make them:
Ingredients: 1 cup flour of your choice, 1 tablespoon baking powder, 1 cup almond milk, 2 tablespoons maple syrup, fruit of your choice (optional).
Instructions: Mix all ingredients until smooth. Pour batter onto a hot skillet and cook until bubbles form. Flip and cook until golden brown. Drizzle with more maple syrup, if desired.
Tip: You can add chocolate chips or nuts for extra flavor, or use veggies like shredded carrots and cabbage for a savory pancake.
With these quick and easy vegan breakfast ideas, you’ll be ready to tackle your day with a smile, knowing you’ve saved time and fed your body what it craves – healthy food. Enjoy your meals and feel great.
Hearty Vegan Lunch Recipes
When it comes to lunch, you want something that’s not just filling but also fun. It’ blows me away when I hear new vegans say eating vegan is boring. If anything, my meals have become more exciting for me. Here are some delicious vegan lunch ideas that will keep your taste buds happy and your belly full.
Chickpea Salad Sandwiches
These sandwiches are a fantastic way to enjoy a hearty meal. Packed with protein, chickpeas are mixed with crunchy veggies and a creamy dressing. You can easily make a big batch and store it in the fridge for quick lunches throughout the week.
Quinoa and Black Bean Bowls
Quinoa and black beans are a match made in heaven! This dish is not only filling but also super nutritious. You can customize it with your favorite toppings like avocado, salsa, or fresh herbs. Here’s a quick breakdown of the ingredients:
Ingredient
Amount
Quinoa
1 cup
Black beans
1 can (15 oz)
Bell pepper
1, diced
Corn
1 cup
Avocado
1, sliced
Vegan Sushi Rolls
Sushi doesn’t have to be just for dinner! These vegan sushi rolls are fun to make and even more fun to eat. Fill them with your favorite veggies like cucumber, carrots, and avocado. You can even add some tofu for extra protein. Roll them up and enjoy a fresh, light lunch!
Remember, meal prepping these lunches can save you time and keep you on track with your healthy eating goals!
Simple Vegan Dinner Solutions
At the end of my work day, I often don’t have the energy to cook. If I do, I still find it therapeutic, but I also lose quite a bit of time I’d rather spend relaxing before bedtime. When it comes to dinner, you want something that’s not only tasty but also easy to prepare. Here are some delicious vegan dinner ideas that will make your evenings stress-free and satisfying!
Lentil and Vegetable Stir-Fry
This quick stir-fry is a fantastic way to use up any veggies you have in your fridge. Just toss them in a pan with cooked lentils, soy sauce, a dash of rice vinegar and your favorite spices. It’s a colorful and nutritious meal that takes less than 30 minutes to make.
Stuffed Bell Peppers
These vibrant bell peppers are not just pretty; they’re also packed with flavor! Fill them with a mix of quinoa, black beans, corn, and spices. Bake until tender, and you’ve got a hearty meal that’s perfect for meal prep. You can even make a big batch and freeze some for later. Check out this quick hot-to video:
Creamy Vegan Pasta
Who doesn’t love pasta? This creamy vegan pasta is made with cashews blended into a smooth sauce. Add in your favorite veggies and some nutritional yeast for a cheesy flavor. It’s a comforting dish that’s ready in about 20 minutes. The sauce freezes well, so you can store portions in the freezer and simply cook up the pasta at a later time when you are ready to eat it.
Tip: Meal prepping these dishes can save you time during the week. Just cook a large batch and store them in the fridge for easy reheating.
Recipe Name
Time Commitment
Key Ingredients
Lentil and Vegetable Stir-Fry
30 minutes
Lentils, mixed vegetables, soy sauce
Stuffed Bell Peppers
45 minutes
Bell peppers, quinoa, black beans
Creamy Vegan Pasta
20 minutes
Cashews, pasta, nutritional yeast
These simple vegan dinner solutions are not only easy to make but also delicious and satisfying. Enjoy your meals without the hassle!
Snack Smart with These Vegan Treats
I snack much less than I used to before going vegan, mostly because I’m feeding my body nutrition that cuts cravings. S\Yet snacking can be a fun and healthy part of your day as well. Here are some tasty vegan treats that will keep you energized and satisfied.
Homemade Hummus and Veggies
Making your own hummus is easy and healthier than many of the oil-rich store-bought brands. Just blend chickpeas, tahini, lemon juice, and garlic. Pair it with fresh veggies like carrots, cucumbers, and bell peppers for a crunchy snack. You can even make a big batch and store it in the fridge for the week. Here are a few oil-free variations you can try:
Energy Balls with Dates and Nuts
These little bites are packed with energy! Combine dates, nuts, and a bit of cocoa powder in a food processor. Roll them into balls and refrigerate. They’re perfect for a quick pick-me-up during the day.
Baked Kale Chips
Kale chips are a crispy and healthy alternative to potato chips. Just toss kale leaves with olive oil and your favorite seasonings, then bake until crispy. They’re a great way to sneak in some greens!
Snack
Time to Prepare
Key Ingredients
Hummus
10 minutes
Chickpeas, tahini, garlic
Energy Balls
15 minutes
Dates, nuts, cocoa powder
Kale Chips
20 minutes
Kale, olive oil, seasonings
Remember, having healthy snacks on hand can help you avoid unhealthy choices. Keep your fridge stocked with these delicious options!
With these easy vegan snacks, you can enjoy tasty treats while staying healthy. Happy snacking!
Batch Cooking for the Week
When it comes to meal prep, batch cooking is a game changer. It helps you save time and ensures you have delicious meals ready to go throughout the week. Here are some simple tips to get you started:
Preparing Large Batches of Grains
Cook big portions of grains like rice, quinoa, or barley. These can be used in various meals.
Store them in airtight containers in the fridge for easy access.
Making Versatile Sauces
Prepare a couple of your favorite sauces in advance. They can add flavor to many dishes!
Here are some ideas:
Peanut Sauce
Lemon Tahini Dressing
Pesto
You can also buy pre-made sauces if you’re short on time!
Storing and Reheating Tips
Use clear containers to easily see what you have.
Label your meals with the date to keep track of freshness.
When reheating, add fresh herbs or a squeeze of lemon to brighten up the flavors.
Batch cooking not only saves time but also helps you eat healthier! You’ll be less tempted to grab takeout when you have tasty meals ready at home.
Tips for Successful Vegan Meal Prep
Meal prepping by itself can be a game-changer, even if you have not done any batch cooking,.for your week, Here are some handy tips to help you get started:,
Creating a Weekly Meal Plan
Planning is key! Start by deciding what meals you want to prepare for the week. This will help you stay organized and make shopping easier. You can use a simple table to outline your meals:
Day
Breakfast
Lunch
Dinner
Monday
Overnight Oats
Chickpea Salad Sandwich
Lentil Stir-Fry
Tuesday
Tofu Scramble
Quinoa Bowl
Stuffed Bell Peppers
Wednesday
Vegan Pancakes
Vegan Sushi Rolls
Creamy Vegan Pasta
Shopping List Essentials
Make a shopping list based on your meal plan. This will help you avoid impulse buys and ensure you have everything you need. Check your pantry first to see what you already have!
Time-Saving Kitchen Tools
Invest in some kitchen tools that can make meal prep easier. Here are a few must-haves:
Sharp knives for quick chopping
Food processor for blending and chopping
Glass containers for storing meals
Measuring cups for accurate portions
Remember, meal prep doesn’t have to be perfect. It’s all about making your life easier and enjoying delicious food!
With these tips, you’ll be well on your way to a successful vegan meal prep routine. Happy cooking!
Nutritional Balance in Vegan Meal Prep
Eating a balanced vegan diet is super important for your health. With a little planning, you can make sure you get all the nutrients you need. Here are some tips to help you out:
Ensuring Adequate Protein Intake
Include a variety of protein sources like beans, lentils, tofu, and quinoa.
Aim for at least one protein-rich food in every meal.
Incorporating a Variety of Veggies
Try to eat a rainbow of vegetables. Different colors mean different nutrients!
Mix leafy greens, cruciferous veggies, and colorful options like bell peppers and carrots.
Using Healthy Fats in Recipes
Add healthy fats like avocados, nuts, and seeds to your meals.
These fats help with nutrient absorption and keep you feeling full.
Remember, balance is key! Focus on including different food groups in your meals to stay healthy and energized throughout the week.
Wrapping It Up: Your Vegan Meal Prep Journey
So there you have it! With these easy vegan meal prep recipes, you can make your week a lot simpler and tastier. Planning ahead means less stress and more time to enjoy your meals. Plus, you’ll be eating healthy and saving money! Remember, it’s all about finding what works for you. Try out different recipes, mix and match ingredients, and don’t be afraid to get creative. You’ve got this! Happy cooking!
Frequently Asked Questions
What is vegan meal prep?
Vegan meal prep means cooking meals in advance so you can eat healthy without stress during the week.
How can I start meal prepping?
Begin by choosing a day to cook big batches of your favorite vegan meals and store them for later.
What are some easy vegan breakfast ideas?
You can make overnight oats, tofu scrambles, or vegan pancakes for quick breakfasts.
How do I keep my vegan meals fresh?
Store your meals in airtight containers in the fridge or freezer to keep them fresh.
Can I meal prep snacks too?
Absolutely! You can prepare snacks like hummus with veggies, energy balls, or baked kale chips.
Do I need special tools for meal prep?
Having good containers, a sharp knife, and a cutting board will make meal prep easier. Do you want more help with everything? Check out this fantastic vegan recipe cookbook with awesome planning and prep ideas right here.
I love fruit. I can eat it in any form – fresh, frozen, dried, you name it – and be in heaven. But people warn me about eating too much dried fruit, especially with diabetes running in my family. Traditionally, many make the assumption that dried fruit like raisins or dates is loaded with sugar. Some commercial brands have added sugars. Dried fruit appears to have a higher concentration of sugar than fresh fruit in general. So, no one would blame you if you were to assume that dried fruit was not as healthy as fresh fruit.
Yet studies looking at the correlation between dried fruit and health risks show promising results for fighting cancer, losing weight, and lowering diabetes risk. Check out the video here:
better than fresh fruit
A review of studies done on dried fruit intake and cancer risk published in Advances in Nutrition, March 2020, shows that eating dried fruit specifically can lower your risk of various cancers. And, amazingly, fresh fruit does not seem to fare as well as dried:
Overall, data presented in this review indicate that increasing dried fruit consumption to 3–5 servings/wk may have health beneficial effects related to risk of certain cancers, including cancers of the pancreas, prostate, stomach, bladder, and colon. No such effect was found for lung or breast cancers. Another, and rather surprising, finding from the selected studies is that the associations between consumption of total/fresh fruits and cancer risk were generally weaker than the associations determined for dried fruit intake and cancer.
It’s exciting to find out that I need not feel guilty about scooping up a big handful of raisins for a snack. I have a raging sweet tooth but cannot afford to indulge it very often. Consuming more dried fruits in the diet helps control diabetes feels like a relief to know. I love using dates in recipes that call for sugar or some sweetener, and now I won’t skimp on the number I use anymore.
With so many brands on the shelves, I’m careful to read the ingredients now. Some fruit brands are nearly impossible to find without added sugars. Did you know that a typical serving of dried cranberries has around 26 grams of sugar in it? No way. Even mango slices, which you’d imagine to be naturally sweet, often have sugar added.
A warning about store-bought dried fruit: it’s common to find sulfur dioxide added to store brands as a preservative. The sulfur can cause some irritation like asthmatic symptoms, stomach irritation, or itching for some people.
Dried berries, and in particular blueberries, are loaded with antioxidants. I’ve taken a liking to dried apricots, and they are a good probiotic source.
Use a convenient dehydrator at home
A friend of mine just told me that she’s getting a dehydrator. Yes, I am already trying to figure out how to fit one into my pint-sized kitchen. As you can see from the video above, the taste and quality of homemade dried fruit is a richer experience than the dried fruit product offerings we typically see at the grocery stores.
I anticipate with relish how the seasonal fruit varieties will taste dried at home. I want my dehydrator to last and work well out of the box. While the circular model in the video is interesting, I like the look and convenience of a square model.
This one at Amazon is the top-selling brand with amazing reviews:
Do you have a favorite dried fruit? Do you like them as snacks or in recipes? Let us know in the comments below!
Vegan grilling makes my heart sing. Grilling vegetables on the barbecue is all part of the delicious fun of summertime. As a kid, our family enjoyed cookouts at least once or twice a week. But in those days, meat was about the only thing that went on the fire. As I grew older, we learned more about the art of grilling and best preps for veggies on the grill. Vegan grilling to perfection over a fire is part of a rite of passage for any cook in my book. In this post, I am going to show you a few of my favorite vegan grilling tips and how to prepare them.
How to prep your favorite veggies for the grill
The 11 vegetables featured below for vegan grilling are my favorites to throw on the barbecue outside, or grill ahead of time for a picnic. Each vegetable has a different texture, so they will take different lengths of time to cook. Some chefs say certain vegetables taste better if you soak them in a brine, add oil, or parboil. I feel a lot of that depends on your own preference. If you can forego the salt or use some spice blends as substitutes, like as we think in our diets, and other spices can provide just as much fun in your mouth.
Remember to clean and grease up the grill. Ideally, vegan grilling is on a separate frill than the carnivores. Do your best to keep the sections separate when sharing a grill, so you don’t worry about animal grease.
Personally, I prefer little or no oil in my cooking. Yet I don’t want the veggies to stick, in case I didn’t brush enough oil on the food, so I always prep the grill.
To oil or not to oil in vegan grilling
Using a brush or a spray to oil your vegetables can save a lot of needless extra oil in your dishes. I’ve seen many cooks pour oil straight onto the vegetables and let it sit there, soaking it all up. For me, the lighter the better. I like to taste the fresh produce, not the oil. If you want to go completely oil-free, try a grill mat for non-stick veggies.
Another way to keep your veggies from sticking to the grill is to season them well. Some people add extra pepper or rubbing blends, for example. You’ve got all summer to experiment! The preps below are basics, and you can add your own seasoning choices.
Eggplant – Aubergine
Eggplant has a rich taste off the grill. Cut off and discard the stem end of the eggplant. Leave the skin on for grilling so the eggplant slices keep their shape on the grill and are easier to handle. You don’t have to eat it, but it’s tasty and loaded with nutrients.
Cut either slice lengthwise about 0.2 inches / ½ cm thick or into 3/4 inch / 2 cm thick diagonal, crosswise, or lengthwise slices. Eggplant is one of the few vegetables that I brine. At this point, soaking the slices in salted water for a half hour and no longer than an hour helps the eggplant hold its shape. You can skip the brine if you’re going to make a dip from it, or want the mushy texture for another recipe.
Brush with a little oil if you like and sprinkle with salt or your choice of spices. Squeeze lemon juice over it. Then grill until tender and grill marks appear, about 4-5 minutes on each side. If you love your olive oil, drizzle it on at the end, and even another squeeze of lemon for good measure, before serving.
Zucchini – Courgettes
Zucchini is a fun, easy vegetable to grill. Trim the ends, and always leave the nutrient-rich skin on.
Cut the squashes in half lengthwise or into lengthwise slices for thicker ones. If you prefer medallions, I suggest you put them in foil or use a grill basket. The small rounds easily fall through the grates.
Brush with a little oil (or not, as long as you have non-stick options) and sprinkle with salt or herbs. Squeeze lemon juice over the slices. Then grill until they get crispy lines and a tender juicy middle, just a few minutes on each side.
Peppers
These babies are easy and fun on the fire. I simply throw them on the grill, either with or without oil, and keep turning until they’re charred. Alternatively, you can slice off the stem. Cut into halves or quarters depending on the size.
These first three vegetables are also delicious when cubed, grilled, and tossed together into a ratatouille recipe. Cook them separately, though, to be sure you don’t overcook or undercook any of them. You may want to add grilled onions or garlic, too.
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Corn on the cob
Grilled corn on the cob is a staple of summer. And it can’t be easier. Soak the ears, husk and all, in a big pot of water with about a quarter of a cup of salt (the salt’s not important if you’re watching your intake). Soak them for about 10-15 minutes. Then put them on the grill over medium heat.
Turn every five minutes for about 25-30 minutes. The water in the husk will provide steam so the corn stays tender, not dried and charred. I don’t know about you, but I love unwrapping an ear of corn on the cob fresh off the grill!
Asparagus
Asparagus is one of my favorite foods to make and eat in the spring and summer because nothing beats their flavor when sprinkled with salt and quickly grilled. These yummy stalks are tender, but still with a little crunch. complete with smoky flavor and char marks. Seriously wicked good! I c an eat them like French fries.
Prep by simply brushing with a little oil and salt. Squeeze lemon or lime over the stalks. Put on the grill until they start to char and get grill marks. I like to put asparagus in tin foil on the grill. The steam created inside the foil keeps them nice and moist.
Cherry Vine Tomatoes
Cherry tomatoes come in red, orange, yellow, and even “black,” and they’re equally sweet and delicious when they ripen on the vine.
Put a whole vine on the grill and leave until the tomatoes start to pop.
Potatoes
Potatoes are the perfect summer side. We like the sturdiness and of a russet potato, but if you prefer to use a thin-skinned variety feel free! You just have to be extra careful not to boil them too much, or else they might be too tender and fall apart on the grill.
Parboil the potatoes for 10 minutes.
Cut into slices about ¾ inch / 2 cm thick or wedges same size or slightly bigger.
Brush with a little oil and salt until they start to look crisp and brown.
Sweet Potatoes
Sweet potatoes are my favorite because they have so many wonderful nutrients. Give them a good scrub and cut the sweet potatoes into 3/4-inch / 2 cm slices. Bring 2 or 3 quarts / 2 or 3 litres of water to a boil, depending on how many potatoes you use. Add salt and potatoes. Boil until potatoes are just starting to soften, about 8 to 10 minutes. Cool and remove peels (or don’t, some people like me eat the skins).
Brush with oil and salt, grill until they start to char nicely. They get crispy outside and tender soft inside. Try them with lime and cilantro, too, for added magic.
A buttercup squash has been sitting on my kitchen counter since before Christmas. Lately, with extra cooking time on my hands due to the pandemic, I’ve been going a bit crazy testing out different ways to cook veggies. I began doing the same thing in my head with the buttercup squash.
I finally split it open. It looks too good to cover up with spices. Sure, it’s a popular vegetable for tempura and curries. Today, I think I’ll go back to basics with this tasty squash.
Buttercup squash has plenty of taste by itself
When I remember its Japanese name, kabocha (pumpkin), I remember a simple, tasty way of cooking and eating buttercup squash, Japanese style. My friends in Tokyo had a saying:
“The more Japanese cuisine you eat, the more delicate your taste becomes.”
I suppose a lot of foreigners in Japan (like my friends at the time) consider this a way to defend bland flavors. Yet I found it to be true. Flavors like seaweed and soy were alien to my younger, parochial taste buds. My knowledge of winter squash varieties was pretty limited, only remembering the longer butternut and acorn squashes from my childhood days. These squashes also have thick skins, so they are not typically good to eat.
My first taste of kabocha, buttercup squash, was simply divine. The outer skin is thin and is fine to eat. In the picture below some of the skin is removed, but you don’t have to. This squash is thicker and sweeter than the winter squashes I grew up with, almost a cross between a yam and a pumpkin. Buttercup is rich in vitamins A and C, and plenty of fiber, too.
Buttercup squash cooked traditionally in Japan
I found it tough to get used to some of the odd cooking smells in Tokyo in my first few months of living there. I couldn’t imagine the buttercup squash being any good, as it was simply boiled with a big hunk of kelp.
Kelp is a thick seaweed that is often used in Asian cooking for flavorings and soups. I could find nothing appetizing of the look or smell of kelp. Yet somehow, the flavor it added to the squash was enjoyable – and delicate. I was hooked.
Kelp was fine as a flavoring, like a bay leaf, I thought. At first, I would set it aside if it found its way to my dish. But over the years, I’ve come to realize and value the nutritious impact of sea veggies, and look for them, including kelp, as staples in my kitchen.
Leftover buttercup has many uses
Since I live alone, I usually look for the smallest squash I can find. Buttercup squashes can be quite large, and a lot of food for one person. If you use this recipe, you can keep the cut-up cooked squash in a large container for almost a week and serve it in various ways. I like it cold or hot, and sprinkle roasted sesame seeds over it for an added boost of vitamins.
I like to use the cold cut up pieces in salads. Leftover squash can also be thrown in at the end of a stir fry with other vegetables and/or rice. Blend it up with broth and sauteed onions for a quick buttercup soup. Add it to a curry. The bold, sweet flavor of buttercup lends itself well as a complement to many dishes.
Buttercup squash made easy
Buttercup squash made easy
Buttercup squash has a bold, sweet flavor that complements many meals from spicy curries to this simple, boiled or steamed version.
1 small buttercup squash (seeds removed, cut into cubes)
2 pieces kelp
2 Tbsp. soy sauce
Put all ingredients into a large pot. If steaming, put steamer tray in the bottom of the pot.
Fill the pot with enough water to cover the squash. If steaming, fill up as far as the tray. Remember to check frequently so you don't run out of steaming water.
Boil for about 15 minutes, longer if steaming, or until tender when pierced with a fork.
Serve as a side dish with or without a little of the stock.
I also adore buttercup squash roasted or as tempura. But I try to stay away from fried foods or cooking too much with oil. This simple recipe gives me just as much satisfaction as recipes that call for oil.
Have you ever cooked buttercup squash? What’s your favorite way to prepare it?
