Easy, Healthy, Plant-Based Diet: Delicious Meals

A plant-based diet is a great way to increase your consumption of fruits, vegetables, whole grains, and legumes, which are high in fibre and other nutrients. There are plenty of easy, tasty, and exciting plant-based meals to try, from vibrant grain bowls to hearty veggie burgers and sandwiches.

For example, a Buddha Bowl with roasted sweet potatoes, chickpeas, and brown rice is a satisfying and hearty meal. Or, for a gluten-free option, try a Quinoa Sweet Potato Bowl. If you're craving something more indulgent, how about a Vegan Butternut Squash Mac and Cheese?

There are also plenty of plant-based options for classic comfort foods, like Vegan Creamy Coleslaw, or a Vegan Bistro Lunch Box with hummus, pita bread, and crunchy vegetables.

With so many delicious and accessible options, a plant-based diet is a great way to improve your health and the planet's.

Breakfast ideas

Chia Seed Pudding

Chia seed pudding is a great make-ahead meal that you can prepare the night before and eat first thing in the morning. A basic ratio for making Chia Seed Pudding is to mix 3-4 tablespoons of chia seeds with 1 cup of liquid. Use three tablespoons if you like a thinner pudding and four if you prefer a thicker consistency! If you're adding in any extra ingredients, you'll need to increase the liquid to about 1 ¼ cups.

Banana Ice Cream

Banana ice cream is a simple breakfast option that only requires one ingredient. To make it, slice and freeze some ripe bananas overnight. In the morning, place the frozen banana slices into a high-speed blender or food processor and blend until smooth. You can add cacao or cocoa powder for chocolate ice cream or berries for a more fruity treat. For added texture and flavour, top your ice cream with granola, nuts and seeds, or more fruit!

Stove-top Oatmeal

Oatmeal is a versatile breakfast option that can be prepared in many different ways. A basic stove-top oatmeal recipe includes 1 tablespoon of ground flaxseed, 1 teaspoon of chia seeds, and 1 ½ - 2 cups of liquid. You can then add in a super ripe mashed banana for sweetness and different spices depending on your preference. For example, you can whisk in some cocoa powder for chocolate oatmeal or stir in pumpkin puree and pumpkin pie spice for pumpkin oatmeal.

Overnight Oats

Overnight oats are another oatmeal option that does not require cooking. Simply soak the oats overnight in milk or a mixture of milk and yogurt. You can eat overnight oats cold or heat them up for a quick, warm breakfast. Some fun overnight oat recipes include Healthy Cookie Dough Overnight Oats, Vanilla Protein Overnight Oats with Zucchini, and Brownie Batter Protein Overnight Oats.

Baked Oatmeal

Baked oatmeal is a great option if you want to make several servings at once. One batch can provide multiple servings, making it perfect for families or meal prep. Some tasty baked oatmeal recipes include Maple Pecan Baked Oatmeal, Make-Ahead Carrot Cake Baked Oatmeal, and Vegan Brownie Batter Baked Oatmeal.

Smoothies

Smoothies are an easy, adaptable plant-based breakfast option. You can add in various ingredients such as frozen bananas, other fruit, berries, greens, and nut butters to make them more filling. You can also pour your smoothie into a bowl and add toppings to create a smoothie bowl! Some delicious smoothie recipes include Refreshing Green Smoothie, Chocolate Smoothie with Frozen Cauliflower, and Healthy Dairy-Free Mocha Smoothie.

Homemade Granola

Making your own granola at home allows you to control the ingredients and fill it with healthy fats and fibre. You can also make a large batch to last for a while. Some tasty homemade granola recipes include Peanut Butter Chocolate Chunk Granola, Family-Size Basic Vegan Granola, and Chocolate Quinoa Cluster Granola.

Breakfast Baked Goods

Baked goods are perfect for grab-and-go breakfast options and can be made in large batches. They store well and are great for busy mornings. Some breakfast baked goods to try include Zucchini Carrot Oatmeal Breakfast Muffins, Healthy Chocolate Breakfast Muffins, Chickpea Flour Banana Bread, and Easy Vegan Lemon Scones.

Energy Bites & Granola Bars

Energy bites and granola bars are portable, packable breakfast options that are perfect for meal prep. They can be made in advance and stored in the fridge for days or even weeks! Some tasty recipes to try include Lemon Coconut Energy Bites, Homemade Chewy Popcorn Granola Bars, and Chewy Almond Butter Date Granola Bars.

Pancakes

Pancakes are a classic breakfast treat and can be made in a blender for a quick mid-week breakfast. They store well in the fridge and can also be frozen. Some fun pancake recipes include 2 Ingredient Oatmeal Banana Blender Pancakes, Whole Wheat Vegan Banana Pancakes, and The Fluffiest Pumpkin Sheet Pan Pancakes.

Tofu Scramble

Tofu scramble is a great scrambled egg substitute and can be served with crusty bread or in a tortilla with black beans, salsa, and guacamole to make a delicious, filling vegan breakfast burrito.

Avocado Toast

Avocado toast is a simple yet delicious breakfast option. You can spread a thin layer of marmite or vegan mayonnaise underneath the avocado and add chopped tomatoes or sautéed mushrooms on top.

Fruit

Sometimes, a juicy piece of

Lunch ideas

Veggie & Hummus Sandwich

A simple yet tasty option for lunch is a veggie and hummus sandwich. This can be made with a variety of vegetables, such as cucumber, pepperoncini, fresh baby kale, and toasted sunflower kernels. You can also add some crunch by including carrot sticks or other raw veggies on the side.

Chopped Salad with Sriracha Tofu & Peanut Dressing

This protein-filled salad is a great option for lunch. The peanut dressing adds a nice, nutty flavor to the salad, while the sriracha tofu provides a bit of spice and a good source of protein.

Veggie Olive Wraps with Mustard Vinaigrette

This is another easy, healthy, and vegan wrap option for lunch. The olive and vegetable sandwich is a low-calorie option that can be made ahead of time and enjoyed as a quick and convenient lunch.

Avocado, Salsa, and Cilantro Omelet

Inspired by huevos rancheros, this omelet is a healthy and flavorful option for lunch. It is filled with creamy avocado, salsa, and plenty of cilantro. You can also add some black beans or other veggies to make it even more filling and nutritious.

Rice Pilaf with Apples & Raisins

This sweet and savory dish is a unique and tasty option for lunch. The dried apples and golden raisins give the pilaf a nice touch of sweetness, while the rice provides a good source of carbohydrates and energy.

Sweet Potato Black Bean Chili (With Cornbread Crust)

This hearty and flavorful chili is a great option for a plant-based lunch. The sweet potatoes and black beans provide a good source of nutrients and fiber, while the cornbread crust adds a nice touch of sweetness and crunch.

Dinner ideas

Baked Orzo with Veggies

A simple, tasty, and beginner-friendly recipe.

Quinoa Sweet Potato Bowl

A hearty and delicious bowl, packed with sweet potato wedges, red cabbage, scallions, and an almond-lime dressing.

Mushroom Pie with Herb Biscuits

A comforting, savoury pie with a twist.

Whole Roasted Cauliflower with Tahini

A simple, yet impressive dish.

Vegan Butternut Squash Mac and Cheese

A creamy, indulgent, and satisfying meal.

Sweet Potato Cauliflower Soup

A creamy, comforting, and wholesome soup.

Sweet Potato Black Bean Chilli (with Cornbread Crust)

A hearty, spicy, and sweet chilli, with a crunchy cornbread topping.

Grilled Eggplant Parmesan

A hearty, meat-free option, with a grilled eggplant base.

Zucchini Quesadillas

Tortillas stuffed with zucchini, corn, cilantro, and cheese, served with sour cream, salsa, avocado, and lettuce.

Double-Portobello Burgers with Roasted Tomatoes

A filling, plant-based burger with Portobello mushroom caps and melted provolone cheese.

Mushroom Tacos with Charred-Corn Salsa

Hearty and smoky tacos, that can be made vegan by skipping the sour cream.

Tomato-Eggplant Gnocchi

A simple, one-skillet vegetarian dish with a kick of heat from red pepper flakes.

Roasted Vegetable Curry

A flavourful, aromatic, and comforting curry.

Asparagus-and-Potato Gratin

A rich and indulgent gratin with goat cheese and Pecorino Romano. Leave out the prosciutto to make it vegetarian.

Taco Salad with Sweet Potatoes

A filling and vibrant salad, packed with black beans, jalapeños, romaine, roasted sweet potatoes, and tortilla chips. Skip the goat cheese to make it vegan.

Vegan meal prep

Planning and Preparation

Meal planning and preparation are essential for vegan meal prep success. Here are some tips to get you started:

• Plan your meals: Decide on a few recipes that you want to make and create a shopping list of all the ingredients you will need.
• Batch cooking: Choose a day when you have some free time to do batch cooking. Prepare large batches of your chosen recipes and store them in containers in the fridge or freezer. That way, you'll always have a healthy vegan meal ready to go.
• Stock up on staples: Keep your pantry and fridge stocked with vegan staples such as beans, lentils, nuts, seeds, whole grains, plant-based milk, and tofu. That way, you'll always have the base for a quick and easy meal.

Easy Vegan Meal Ideas

• Buddha bowls: These colourful bowls are a great way to get your daily dose of veggies, whole grains, and protein. Try making a buddha bowl with roasted sweet potatoes, chickpeas, brown rice, massaged kale, and a tasty turmeric tahini sauce.
• Vegan tacos: Tacos are a fun and easy meal to prepare. Simply fill some corn tortillas with a smoky-sweet salsa, kiwi, and your choice of veggies. You can also add in some plant-based protein like tofu or beans.
• Vegan burger: Veggie burgers are a great option for a quick and easy meal. Try making a portobello mushroom burger by grilling portobello mushroom caps in a balsamic and tamari sauce and serving them in a bun with your favourite toppings.
• Vegan pizza: Pizza doesn't have to be off the menu just because you're vegan. Try making a chickpea flour pizza crust and topping it with avocado, corn, and black bean mix. You can also get creative with your toppings, such as grilled vegetables or vegan cheese.
• Vegan pasta: Pasta is a quick and easy meal that can easily be made vegan. Try making a green bean pasta with cashew pesto or a zucchini lemon pasta for a fresh and flavourful dish.
• Vegan soup: Soup is a comforting and nourishing meal that can easily be made vegan. Try making a roasted vegan cauliflower soup, butternut squash soup, or a lentil curry soup.
• Vegan salad: Salads are a great way to pack in the veggies. Try making a quinoa chickpea salad with a roasted red pepper hummus dressing or a tofu cucumber salad with a spicy peanut dressing.
• Vegan wraps: Wraps are a great option for a quick and easy lunch. Try making a veggie olive wrap with a mustard vinaigrette or a cucumber chickpea salad wrap.
• Vegan curry: Curry is a flavourful and satisfying meal that can easily be made vegan. Try making a roasted vegetable curry or a lentil curry with cauliflower rice.

Sample Meal Plan

Breakfast: Cinnamon roll overnight oats

AM Snack: Low-fat plain Greek yoghurt with slivered almonds

Lunch: Chopped salad with sriracha tofu and peanut dressing

PM Snack: Dried walnut halves

Dinner: Quinoa avocado salad with citrus vinaigrette

Plant-based diet benefits

A plant-based diet is a great way to improve your health and reduce your risk of developing chronic diseases. Here are some of the key benefits:

Increased Fibre Intake:

Plant-based diets are typically high in fibre, which is essential for maintaining a healthy digestive system and can also help with weight management. Fibre-rich foods make you feel fuller for longer, aiding in weight loss.

Weight Loss:

Research shows that a plant-based diet can help with weight loss. The high fibre content of plant-based foods plays a role in this, as well as the exclusion of many weight-gain-causing foods.

Quick and Easy:

Plant-based diets offer a variety of quick and easy protein sources that require little to no cooking. Canned beans, for example, are a healthy and convenient option.

Reduced Risk of Diseases:

Plant-based diets have been linked to a reduced risk of developing heart disease, high blood pressure, diabetes, and certain types of cancer. This is due to the high nutrient content of plants, including essential vitamins and minerals, as well as antioxidants that help fight off disease-causing toxins.

Improved Gut Health:

The high fibre content of a plant-based diet improves gut health, allowing your body to better absorb nutrients from food. This, in turn, supports your immune system and reduces inflammation.

Affordable and Accessible:

Plant-based diets are often more affordable than diets that rely heavily on animal products. They are also accessible to most people, as they can be tailored to individual needs and preferences.

Frequently asked questions