How to make a healthy vegan meal
If you’re a new vegan or you just started a plant-based diet, you might be having trouble deciding what to eat or coming up with fresh meals that won’t bore you. But first and foremost, it’s important to understand that following a vegan diet can lower your risk of heart disease, diabetes, and certain cancers. That being said, for a vegan meal to be beneficial to you, it must contain all of the necessary vitamins and nutrients. To begin, choose organic meals that are fresh and unprocessed. Here are some essential vegan ingredients to include in your meal plan:
- Whole grains – Brown rice and oats are two foods that keep you full for a long time. They are also an excellent source of iron. Whole grain bread, such as Ezekiel bread, has a lot of nutritious value, including a lot of fiber.
- Vegetables – Green leafy vegetables such as kale and spinach will greatly increase your iron levels, so include them in your salads or lunches as much as you can.
- Healthy fats – Walnuts, chia seeds, and flax seeds are high in plant-based omega-3 oils, an anti-inflammatory substance that aids in the removal of excess water and toxins from the body. Avocados also contain a high amount of vitamin E, which is beneficial to skin health.
- Legumes – Legumes are an essential component of any well-balanced vegan diet. They provide plenty of plant-based protein to keep your metabolism humming and your muscles in good shape.
- Nuts – Walnuts, peanuts, almonds, hazelnuts, and cashews are high in protein and calcium, so they’ll keep you satisfied for hours. Furthermore, they make excellent on-the-go munchies!
- Alternative milk –Almond milk, soy milk, coconut milk, and even rice milk are all good alternatives to cow milk. These are sometimes even better than cow milk!
Vegan meal ideas for weight loss
You may be following a vegan diet in order to lose weight or at the very least maintain your present weight. A vegan diet, in addition to lowering your risk of diabetes, heart disease, and certain types of health risks, has been demonstrated to make it easier to lose weight due to fiber-rich foods and components that keep you full and content throughout the day.
But, having said that, what kinds of vegan meals are ideal for weight loss? To begin, choose foods that are low in calories yet high in nutrients to keep you active and satisfied throughout the day. Fruit, whole grains, beans, nuts, seeds, avocados, and legumes are examples of these foods. Next, you should eat more high-fiber meals because they are an important nutrient for slowing food digestion and making you feel fuller for longer. Leafy greens, fruits, legumes, and oats are all high in fiber. Finally, minimize your intake of processed meals. Vegan junk food does exist. See also Sunday Vegan Roast Dinner Recipes and 10-Minute Vegan Recipes With 5 Ingredients Or Less.
Easy Vegan Recipes
You might believe that eating a plant-based diet means sticking to salads and soups all of the time. You may believe that all you should eat are fruits and veggies. What most people don’t realize is that you may choose from a large variety of vegan-friendly foods that are adaptable and can be mixed and turned into any style of dish. Yes, there’s a vegan burger on the menu! Here are a few of our favorite tasty plant-based recipes you will love:
15. Easy Vegan Philly Cheesesteak
After years of watching my boyfriend eat Philly cheesesteaks and being jealous of this delicious sandwich with yummy grilled veggies and ooey-gooey cheese, I decided to create my own version!
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14. 15-Minute Vegan Orange Tofu
You are in for a real treat when making this vegan orange tofu! It is the vegan take on orange chicken and you are going to love it.
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13.
Skip the takeout line and serve up this easy, tasty, plant-based dish right in the comfort of your own home!
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12.
A deliciously filling weeknight dinner, this quick and easy soup combines the Tex-Mex flavors of green chiles, black beans, and Southwest spices.
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11.
Bursting with fresh flavour, and incredibly simple to prepare, this vegan orange chicken will have your taste buds doing a happy dance! It’s protein packed, pairs perfectly with noodles or rice, and it’s wonderfully wholesome and delicious.
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10.
No meat? No problem! This vegan Yes-You-Can Black Bean Chili recipe has all the taste of hearty chili and can be ready to eat in 15-minutes or less. The convenience of a three-ingredient recipe without any greasy pans to clean.
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9. Sheet Pan Meal Prep Tofu
This sheet pan recipe for roasted tofu, cabbage & peppers is an easy way to meal prep a healthy and nutritious vegetarian meal prep to enjoy throughout the week.
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8. Italian Black Bean Meatballs
These Italian flavored black bean meatballs are a delicious and hearty plant based alternative to traditional meatballs. Serve with your favorite marinara sauce over pasta or zoodles for a comforting healthful meal.
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7. High Protein Vegan Breakfast Bowl
This high protein vegan breakfast bowl includes a delicious tofu scramble with baked beans, plantains, toasts and healthy greens to get you going in the mornings. See also Vegan Buddha Bowl Recipes.
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6. Dump And Start Instant Pot Moroccan Chickpea Stew {Gluten Free, Vegan}
The easiest ever, best and creamiest Dump and Start Instant Pot Chickpea Stew is just a few ingredients and minimal effort away. Comfort food, quick weeknight dinners and lazy lunches is at your fingertips with this awesome Moroccan Harira.
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5.
Looking for a delicious vegan burger? Try these super tasty nut burgers. They’re simple to make and oh so yummy!
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4. Easy Vegan Burrito Bowl with Black Beans and Fajitas (20 Minutes, 6 Ingredients, No Oil)
This Vegan Burrito Bowl Recipe combines seasoned black beans and fajita veggies for a healthy and delicious meal that’s sure to satisfy. You need just 6 ingredients and 20 minutes to put together this oil-free & totally delicious Chipotle-style feast!
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3. Vegan Thai Curry (No Oil, 20 Minutes, 6 Ingredients)
Rich, creamy, and full of flavor, this Vegan Thai Curry takes just 20 minutes from start to finish and requires only 6 main ingredients! This quick & easy recipe is oil-free and perfect for a busy weeknight.
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2.
Have you ever wondered how to make vegan sushi? Let me show you how in a few easy steps with this easy vegetarian sushi recipe. It’s so simple and so delicious!
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1. Maple Soy Tofu Meal Prep
Simple, flavourful, and healthy, this Maple Soy Tofu Meal Prep is going to become a staple for you! Vegan friendly.
Check it here.
Quick Vegan Meal Ideas - 15 Easy Vegan Recipes Ready in 30 Minutes
If you have just started your vegan or plant-based journey, then you might be struggling with the kinds of food to eat or creating new meals that you won’t get tired of. But first off, it is good to note that being on a vegan diet can decrease your risk for heart disease, diabetes, and certain types of cancer. With that said, a good vegan meal must have all the necessary ingredients and nutrients for it to be a benefit to you.
Ingredients
- Vegan Philly Cheesesteak
- Vegan Orange Tofu
- Asian Lettuce Wraps
- Green Chile Rice and Black Bean Soup
Instructions
- Choose any Quick Vegan Meal Ideas from the post that you like
- Click on the link below the photo to get the full recipes and instructions.
- Try the best Quick Vegan Meal Ideas and share your photo under my pin on Pinterest!
I share healthy recipes, clean eating ideas, and meal plans for weight loss, as well as give you the best tips on wellness, pregnancy, and parenting advice.