Vegan Meal Ideas
Easy Menu Planning

These fast and flavorful vegan meal ideas are a great way to add more plant-based food into your diet. They are also time-saving recipes that will have you in and out of the kitchen in no time.

Another great feature of these easy meals is that they are real budget saving options for meal planning. Grains and beans are inexpensive, nutritious and quite filling plus the addition of fruits and vegetables is such a healthy meal idea for anyone watching their weight, maintaining their weight or just making healthy food choices.

These are simple vegan meal ideas that can be put together very quickly and are full of flavor too. Vegan food is never boring and even if you are not vegan, these meatless meals are a great option when time is short and you need something that's quick and easy, plus clean up is often much easier too.

Each vegan meal idea below contains just a few ingredients and many can be put together in minutes.

Here are some quick tips to make these meatless meals even easier to prepare:

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Make a sealed container of washed salads greens (make sure you spin-dry the greens in a salad spinner or gently dry the greens in a towel). Make enough for just a couple of days (to prevent spoiling) so you can just grab what you need from the refrigerator to make quick-tossed salads.

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Wash and cut up some of the sturdier vegetables into the size you need so they are ready to go for stir-fries, salads or add-ins for pita or wrap sandwiches. Vegetables like broccoli and cauliflower tops, radishes, carrots and celery will hold up in sealed plastic containers for at least a couple of days.

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Cook some whole grains (such as: wild rice, brown rice, quinoa, millet, amaranth . . .) in quantities you think you will consume over a few days time so they are ready to add to dishes very quickly.

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Breakfast Ideas

1 or 2 whole-grain waffles spread with all-fruit jam and nut butter of choice and a glass of rice or soy milk

1 to 2 cups of berries tossed in a 1/2 cup of plain soy yogurt drizzled with a little agave syrup and topped with a sprinkling of nuts

Tofu Scramble: In a non-stick fry pan crumble some extra-firm tofu (drain as much water from the tofu before adding to the fry pan) in a little olive oil. Stir-fry over medium heat for a couple of minutes and then add a handful of chopped vegetables of choice (ex: mushrooms, scallions, water chestnuts, green bell peppers . . ). Stir-fry a few more minutes or until the vegetables are crisp-tender and season with a sprinkle of cumin, cilantro and a little low-sodium tamari (or the seasonings you prefer). Serve over a piece of toasted whole-grain bread with a spoonful of salsa over the top.

Prepare a simple fruit smoothie in a blender with a cup of fruit (like bananas, berries, mango, papaya or melon) cut into chunks, a cup of low-fat soymilk, almond milk or rice milk and a few ice cubes and blend until smooth

Make a bowl of hot cereal (such as oatmeal or rice cereal) and top with one or any combination of the following; fresh fruit, dried fruit, chopped nuts or spices like cinnamon or nutmeg or add a little sweetener like maple syrup, agave syrup or brown sugar

For a light vegan meal, make a fresh fruit salad with chunks of your favorite fruit tossed with some cooked quinoa or couscous and a little spice like cinnamon or nutmeg. To make this a rich and creamy meal try adding soy creamer over the top. This is an easy vegan meal idea that works all year round because it can be served either warm or cold.

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Lunch and Dinner Vegan Meal Ideas

A bowl of bean soup, salad of mixed salad greens tossed in vinaigrette dressing and a piece of fruit

A slice of whole-grain bread topped with salsa, a couple of thin slices of avocado and a slice or two of vegan soy cheese. Place under a broiler until the cheese melts and serve along with carrot and celery sticks or steamed vegetables of your own choosing

A bowl of minestrone soup (make sure it is vegetable based if store-bought), steamed broccoli and mushrooms tossed in low-sodium tamari and sesame seeds and a piece of fruit

1 cup of cooked grain (such as brown rice, quinoa, millet) tossed with 2 cups of steamed vegetables like carrots and sweet bell peppers and topped with marinated artichoke hearts (drained and chopped) and chopped black olives along with a small side salad

One small tortilla wrap spread with hummus and topped with chopped radishes, cucumber and sprouts and served along with a salad of mixed greens tossed in lemon juice and olive oil and sprinkled with some chopped nuts and sun-dried tomatoes in oil (drained and cut into pieces)

1/2 cup of canned beans of choice (rinsed and drained) mixed with chopped red onion, diced chayote squash and diced tomatoes tossed with balsamic vinegar and a little olive oil – serve in a bowl along with some baked tortilla chips and salsa or scoop the bean mixture into a pita pocket or use as a topping for a warm baked sweet potato

1 cup of cooked pasta of choice (choose the short type like rotelle, farfalle or macaroni) tossed with marinara, chopped mushrooms and capers served with a side of steamed veggies or a simple coleslaw

1 bowl of vegetarian chili with some whole-grain crackers or baked pita chips and a salad of cut up broccoli florets, cauliflower tops and chopped arugula tossed with rice vinegar

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Give these vegan meal ideas a try whenever you need a quick meal that's fast and easy. They are simple and healthy meals and a great choice for anyone.


Related Links:
Tofu Salad with Spicy Peanut Dressing
Mexican Salad Recipe
Pasta Salad with Avocado Lime Salsa
Red Potato Salad
Easy Meal Planner
More Vegan Articles and Information


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