A Day’s Worth of Vegan Meals
Have you ever thought about trying to follow a vegan diet? Increasing research suggests plant-based diets are an effective way to improve overall health and well-being, and to reduce the risk of cardiovascular disease, type 2 diabetes, and cancer.
Even if you are not vegan, you can still prepare these types of meals. There’s something so fresh and clean about eating plant-based foods that use spices to enhance natural flavors. Here are a few recipes to get you through a day. Enjoy!
Breakfast
Overnight oats
Recipe ingredients:
- 1 cup unsweetened almond, coconut, or soy milk
- ½ cup old-fashioned oats
- 2 Tbsp. chia seeds
- 1 Tbsp. maple syrup
Toppings:
- ½ cup strawberries (any fruit will do)
- 1 Tbsp. sliced almonds
Recipe steps:
Combine all of the ingredients in glass jar or bowl. Stir well. Cover and refrigerate overnight. Top with fresh fruit and nuts.
Serves 4.
Approximate nutrition information per serving: 284 calories, 11 grams fat, 41 grams carbohydrates,
8 grams protein
Lunch
One-pot Moroccan chickpea quinoa salad
Recipe ingredients:
- ½ Tbsp. olive oil
- 1 medium yellow onion, diced
- 1 tsp. ground turmeric
- ½ tsp. cumin
- ½ tsp. cinnamon
- ½ tsp. salt
- Fresh ground black pepper to taste
- 1 cup uncooked quinoa
- 2 cups vegetable broth or water
- 1 15-oz. can chickpeas, rinsed and drained
- 2/3 cup dried cranberries
- 1/3 cup flat leaf parsley, finely chopped
- ½ cup sliced toasted almonds
Recipe steps:
Add olive oil to a large pot and place over medium heat. Once oil is hot, add onion and sauté until translucent (about 3–5 minutes). Stir in turmeric, cumin, cinnamon, salt, and pepper. Cook for about 1 minute to enhance flavor. Add broth (or water) and quinoa. Bring to a boil. Cover and reduce heat to low, cooking for 15 minutes. Remove from heat and fluff quinoa with a fork. Stir in chickpeas, cranberries, and parsley until well combined. Garnish with toasted almonds and extra parsley (optional). Serve hot or cold on its own, or on a bed of greens.
Serves 4.
Approximate nutrition information per serving: 448 calories, 14 grams fat, 70 grams carbohydrates,
17 grams protein
Adapted from Ambitious Kitchen: https://www.ambitiouskitchen.com/moroccan-chickpea-quinoa-salad/
Dinner
Tofu vegetable stir-fry
Recipe ingredients:
- 1 14-oz. package extra firm tofu
- 2 cups broccoli, chopped
- 1 cup red pepper, diced
- 1 cup mushrooms, sliced
- 2 Tbsp. toasted sesame oil (olive or canola oil will work just as well)
- ¼ cup low-sodium soy sauce
- 1 Tbsp. ginger, freshly grated
- 2 Tbsp. brown sugar
- 1 Tbsp. cornstarch
Recipe steps:
Preheat oven to 400° F. Drain and remove tofu from package. Place tofu between two towels and top with a heavy book or skillet. Allow tofu to dry for about 15 minutes, changing the towels if they become too saturated. Once dry, slice tofu into small cubes or rectangles. Arrange tofu on a parchment-lined baking sheet and bake for 25–35 minutes. Be sure to flip tofu halfway through the baking process for even cooking. Once the tofu is golden brown and a bit firm, remove from oven and set aside.
In a small bowl, whisk soy sauce, ginger, brown sugar, and cornstarch. Set aside.
In a large nonstick skillet, heat toasted sesame oil on medium-high heat. Add vegetables and cook for 5–7 minutes, allowing them to soften a bit (but not too much). Add sauce and stir. Allow for sauce to bubble and thicken. Add baked tofu to veggie/sauce mixture and incorporate. Cook for an additional 3–5 minutes. Serve over rice.
Serves 4.
Approximate nutrition information per serving (does not include rice): 236 calories, 12 grams fat, 19 grams carbohydrates, 13 grams protein
Dessert
Chocolate peanut butter banana ice cream
Recipe ingredients:
- 3 cups frozen banana chunks
- 2 Tbsp. natural peanut butter
- ¼ cup raw cacao powder
- 2 Tbsp. maple syrup
Recipe steps:
Add all of the ingredients to a high-speed blender or food processor and blend until smooth.
Serves 2.
Approximate nutrition information per serving (no toppings): 229 calories, 5 grams fat, 43 grams carbohydrates, 3 grams protein
