Searching for vegan meals on Pinterest or Youtube often leads to complicated recipes with obscure ingredients or ridiculously long prep times. For me, the easiest, filling meals are ones I modified from meals I ate when I ate animal products. Here are 5 of my go-to meals that I eat fairly regularly.
Bagel with avocado and hot sauce. I vary this recipe a lot but I always keep the avocado and hot sauce. For awhile I used garlic hummus as a spread under the avocado. Now my toppings of choice are avocados, nutritional yeast, and hot sauce. Avocados are packed with potassium, fiber, antioxidants, as well as other nutrients. Hummus is a better alternative to many spreads and dips. It is a healthier fat, like avocados, but is also made from chickpeas. Beans are a vegan’s best friend as they are the most protein packed food (Even more than beef!).
Whole wheat pasta, red sauce of choice and leftover veggies. I always keep whole wheat pasta and a jar of vegan pasta sauce on hand for those long days of work when I don’t want to spend more than 20 minutes on dinner. The majority of pasta at grocery stores are vegan so be sure to check the ingredients list and do the same for the pre-made pasta sauces. You can also meal prep in advance and make a large batch of homemade sauce. For the veggies, I almost always have leftover vegetables, usually zucchini or broccoli, and I’ll heat it in the microwave and toss it in with the sauce.
Trader Joe’s Hashbrowns with a veggie burger. This is usually breakfast for me but I have made this for lunch. TJ’s hashbrowns are super easy and quick to make and they don’t have any oil in them so you control how much you want when you cook them, and follow the super simple directions. Then I’ll either throw the veggie burger on the pan after or just microwave it. I’ll either eat it with ketchup or hot sauce depending on what I’m feeling at that moment. Carbs are often looked at as something you should stay away from, but actually carbs are what gives you energy throughout the day! Keep whole grains and potatoes in your diet.
Salad. This one is very much up to you. I change my salads very often, but sometimes I do come across a favorite and make it for a few weeks. This can be made as a side or as a main dish. I make my own dressing sometimes or use store bought ones. I recently found a delicious vegan caesar and ranch dressing at Target from the Just brand.
Smoothie bowl. This is also up to you, and what fruits you like. I switch up the blend a lot, but this is what I have for breakfast 80% of the time. I use frozen fruit; it tends to be cheaper, lasts longer, and keeps the smoothie cold. I blend the fruit with coconut milk to reduce the tartness of the fruit. To top the bowl, I always add chia seeds and coconut flakes. I’ll sometimes top with granola, cacao nibs, or fresh fruit that I have on hand. When I don’t have time to sit and eat this, I skip the coconut flakes and just blend the chia seeds in the smoothie and pour it in a to-go cup and drink it on my commute to work and at work.