Eating vegan doesn’t have to be complicated or time-consuming. While there are fewer mass market, processed, pre-prepared meals available, there are plenty of easy, healthy recipes for breakfast and lunch that will keep you full and energized all the way through till dinner. Here are a few ideas for vegan meals that you’ll look forward to for their taste and speed.
Breakfast: Hemp Seed Smoothies
Hemp seeds offer protein, fiber, and fat, so they are a well-rounded nutritional food. They are also one of the only plants that have all the essential amino acids, which make them an excellent choice for vegans. You can sprinkle hemp seeds on anything, but why not start your day with a hemp seed-infused smoothie? Try 1 cup of soy milk (or your other favorite vegan milk), two tablespoons of hemp seeds, a banana, and a sprinkle of cinnamon and stevia. Or mix up frozen mixed berries, shredded coconut, hemp seeds, and coconut milk for a tropical twist.
Breakfast: Vegan Breakfast Bowls
Loaded with quinoa, scrambled tofu, potatoes, and greens, this bowl will keep you full for hours. It’s loaded with flavor, protein, and enough healthy fats to provide fuel for the morning, and plenty of veggies will add fiber and a flavorful and colorful boost. Substitute kale for the spinach, or add in some of last night’s leftovers to mix it up. If you don’t want to cook in the morning, you can prep most of the parts the night before – even while you’re making dinner – and then microwave in the morning (or just eat it cold!).
Breakfast: Overnight Oats
With a few minutes of evening prep, you can make a delicious, hearty vegan breakfast that’s ready when you roll out of bed. In a mason jar, layer half a cup of oats, a bit of sweetener of your choice, 1 tablespoon of chia seeds, half a sliced banana, and any fruits you might like. Try blueberries, raisins, or sliced strawberries. Add in half a cup of almond milk. Cover it tightly, shake until everything is mixed, and pop it in the fridge. In the morning, it will be ready to eat. Top it with nut butter for extra protein, granola for crunch, and chow down.
Lunch: Spicy Chickpea Wraps
Moving on to lunch, you can make flavorful and healthy lean meals with an easy protein, some veggies, and a flatbread. Chickpeas are an easy way to start. Whenever you have a few minutes in the kitchen, roast a batch of chickpeas. Rinse a can of peas and spread them on a cookie sheet. You can roast them dry or with a bit of olive oil. Once they reach your desired level of crunch, take them out and toss with seasoning and a bit more olive oil if you need it. Try them with buffalo sauce, paprika, seasoned salt, or adobo sauce. Store your seasoned garbanzos in a sealed container in the fridge – they will keep for a week. For a quick lunch, grab a tortilla or flatbread and add in some of the chickpeas, shredded crunchy vegetables, and hummus or another spread. It’s a filling, healthy lunch that comes together in seconds.
Lunch: Cheesy Vegan Pasta
B vitamins can be hard for vegans to get, but nutritional yeast is packed with them and is delicious to boot. You can make plenty of sauces with it when you have time, but a simple lunch requires almost no preparation. Take a cup of warm cooked pasta, and add in a generous drizzle of good flavored olive oil, salt and pepper, and one or two tablespoons of nutritional yeast. Its bold Parmesan flavor combined with the olive oil will give you a rich tasting cheesy pasta dish without a lot of calories or work.
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