Vegan Meal & Snack Ideas

Feb 5

Written By Dom D.

Breakfast Ideas

Oatmeal: Cook with your choice of plant-based milk like almond, oat, or hemp. Top with banana slices or other fruits such as apples or mangos, add a sprinkle of cinnamon, and a handful of nuts like walnuts or almonds. Oats are cost-effective, filling, and rich in fiber.
Smoothie: Blend frozen berries, banana, greens like spinach or kale, and seeds such as flaxseeds or chia seeds with plant-based milk. Consider adding a scoop of plant-based protein powder like hemp or pea for a nutrient boost.
Tofu Scramble: Sauté crumbled tofu with turmeric and black pepper, and add a colorful mix of vegetables like bell peppers, onions, and spinach. Tofu is an inexpensive and versatile protein source.

Chia Pudding: Mix chia seeds with plant-based milk and a dash of maple syrup. Let it sit overnight in the refrigerator. Top with fresh or frozen berries before serving for a rich source of omega-3 fatty acids and fiber.
Vegan Breakfast Burritos: Fill whole wheat tortillas with scrambled tofu, black beans, avocado, and salsa. Prep the fillings in advance for a quick, nutritious start to your morning.
Peanut Butter Banana Toast: Spread natural peanut butter on whole-grain bread and top with sliced bananas. Sprinkle with chia seeds or hemp seeds, and consider adding pumpkin seeds for an extra nutritional punch.

Lunch Ideas

Chickpea Salad Sandwich: Mash chickpeas and combine with diced celery, onion, and vegan mayo. Serve on protein-rich whole-grain bread with lettuce and tomato.
Lentil Soup: Simmer lentils with diced tomatoes, carrots, cauliflower, onions, and garlic in a flavorful vegetable broth. Lentils are affordable, high in protein, and perfect for bulk cooking.
Quinoa Salad: Toss cooked quinoa with black beans, corn, diced tomatoes, and avocado, dressed with lime juice and your favorite spices. Quinoa and beans are both economical and excellent sources of protein.

Vegetable and Hummus Wraps: Stuff whole wheat wraps with hummus, grated carrots, cucumber, lettuce, and tomato slices. Hummus is a great source of protein and fiber, making it a filling midday meal.
Buddha Bowl: Start with a base of brown rice or quinoa, add a mix of cooked and raw vegetables, a protein source like chickpeas or edamame, and top with a drizzle of tahini or a soy sauce-based dressing.
Sweet Potato and Black Bean Salad: Combine roasted sweet potato cubes with black beans, diced red peppers, and onions. Dress with lime juice and chili powder for a flavorful and filling lunch.

Dinner Ideas

Stir-Fried Tofu and Vegetables: Combine tofu with a variety of frozen vegetables like broccoli and bell peppers in a simple stir-fry sauce made from soy sauce, garlic, and ginger. Serve over brown rice for a complete meal.
Vegetable Curry with Chickpeas: Cook chickpeas with diced tomatoes, coconut milk, and a robust curry spice mix. Pair with brown rice.
Spaghetti with Lentil Bolognese: Prepare a sauce with lentils, crushed tomatoes, zucchini, and Italian herbs. Serve over whole wheat spaghetti.

Vegan Chili: Create a hearty mix of kidney beans, black beans, lentils, diced tomatoes, and bell peppers, seasoned with chili spices. Serve with brown rice or whole grain bread.
Stuffed Bell Peppers: Fill bell peppers with a mixture of quinoa, black beans, corn, and diced tomatoes, seasoned and baked until tender.
Vegan Mushroom Stroganoff: Serve a creamy sauce made with mushrooms like Shiitake, Reishi, or Oyster over whole wheat pasta or a plant-based alternative. The sauce can be made creamy with cashew cream or a vegan sour cream alternative.

Snack Ideas

Lightly salted or seasoned edamame pods are a great high-protein snack. Just one cup provides about 17 grams of protein.

Toss chickpeas in a bit of olive oil and your favorite spices (like chili powder or cumin), and roast them until crispy. This snack is high in protein and fiber.

Pop some popcorn and sprinkle it with nutritional yeast, which not only adds a cheesy flavor but also packs additional protein and B-vitamins.

Hummus is a great source of protein. Dip carrots, celery, bell peppers, or cucumber sticks for a crunchy and protein-rich snack.

A tablespoon of almond butter on apple slices makes for a satisfying snack with a good balance of protein, fat, and a little natural sweetness.

Vegan jerky made from seitan, mushrooms, or soy provides a savory, protein-rich snack alternative to traditional meat jerky.

Cube tofu and your choice of vegetables, marinate them in your favorite sauce, and bake or grill for a tasty snack.

Choose a coconut milk yogurt that has more protein than sugar. Top it with a sprinkle of hemp seeds, chia seeds, or crushed almonds to boost the protein content even further.

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