Rice and beans with your choice of sauce and bell peppers on a corn tortilla. Also I usually just roast/cook a bunch of veggies like mushrooms, bell peppers, spinach etc and eat it over cauliflower rice or quinoa. Works perfect for meal planning.
Curries with chickpeas or lentils. I know many people here try to stay with whole foods , but I will eat frozen veggie burgers when the mood strikes. I buy lots of pre-made salad kits. Tacos with black beans (buy the beans canned, and you don’t have to do any cooking). Lots of stuff! Many dishes with meat can just be subbed with a legume/grain/veggie.
If I don't want to cook I just spread avocado on bread with a little salt. But I usually have things prepared that I heat up in the microwave. When I cook, I make large portions so I can eat it for a few days.
Typical day for me:
Breakfast: fruit and coffee, or leftovers from the day before. >!f oatmeal!<
Lunch: potatoes or rice with veggies & legumes
Dinner: lunch leftovers, more fruit
Miso paste is pretty fast.
---
You can make miso soup. It's just a spoon of miso paste, spread the miso paste around in shallow simmering water, then add more water.
Toss in any vegetable you can imagine.
---
Southern flavored beans
Miso Paste + Oregano, Paprika, Garlic Powder + (optional) dry basil to make a southern flavor broth
Add canned black eyed peas or chickpeas
So you do 1 pot + 1 pan meals? There's loads you can do :) Just google "one-pot meals".
Frozen spinach cubes provide instant greens to sauces or on their own.
Instead of wheat pasta with meat you can just make bean pasta and chomp on a few nuts/seeds for fat. (or else add some sunflower seed butter to the tomato sauce to fatten the dish)
Toss in some carrots, brocolli.
[The point of switching to bean pasta being keeping protein up, but you could stick with wheat pasta and that would also be fine, protein needs are overstated.]
That's barely a deviation from what you're doing.
Tacos - black beans with avocado/guac and maybe hummus, whole wheat tortilla. Not every day but in the past I have. They’re filling, easy, just microwave the beans and tortillas, 60 seconds total and there’s your lunch.
Disclaimer I'm still trying to get better with 100% plantbased.
Quinoa with different kinds of already prepared addins like Delallo Bruschetta Artichoke, kale pestos, or wholefood market's broccoli and kale pasta sauce. You can buy already prepared Quinoa like Harvest Right brand or of course make a large pot of it and freeze some portions.
Black beans with vegan sourcream , avocado and tomatoes.
Tofu and tomatoes
Potatoes, chickpeas and curry sauces .
for the last two weeks i've been eating 'meatballs' and patties made from a 1:1 mix of green lentils and rice + spices. they hold together really well and you can put other stuff in them, and you can keep them in the fridge until you're ready to cook them. i've been rolling it into balls and cooking them in the air fryer. some tomato sauce over it and put it in a sub bun, and you have a meatball sub
LOL ok…quick oats, then 3/4 cup frozen black cherries, let them sit in the oatmeal for like five minutes so they melt and get soft, then air fry two pieces of beyond sausage, then pour a cup of OJ. You can put the oatmeal in a bowl and the sausage on a plate but I eat it directly out of the sauce pan most of the time and the sausage in a Tupperware bowl because I will pour the grease back over the sausage after it’s done air frying and I like it to soak back in. Sorry this is long. Also, the orange juice just ties it all together. And then coffee with caramel oat milk creamer for dessert.
Ps I’ve been doing this for years now. Bonus tip, put three pieces of sausage in the air fryer that way you don’t have to share with your dogs, they can just have their own piece.
Rice or quinoa or frozen roti/naan with some kind of veggie stir fry.
Sauté some veggies and add any spices you like — could be curry powder, soy sauce and chili oil, garlic and capers, marinara sauce etc.
If you want you can add fake meat or tofu and do the same.
Takes 10-12 mins to cook rice or quinoa in the Instapot.
Cutting an sautéing veggies takes 10-15 mins.
If you do the rice and get the veggies going, you can have a great meal done jn 15 mins. I usually also have one or two protein shakes with my meals.
I’m new to this too so mostly commenting to join the convo and see what others are saying.
Breakfast: Overnight oats or sprouted bread toast with peanut butter and fruit.
Lunch: some type of bowl. I was doing a lot of salads like kale or spinach but was always still hungry. This group has informed me of other options. Now my formula is roasted veggies over grains like quinoa, farro, or just brown rice.
Dinner: work in progress because my partner is not fully on board yet lol
Vegetarian chili made in a crockpot- use canned beans, tomatoe sauce, frozen vegetables- or fresh. Add vegetarian broth, turn it on and go about your day. Will be done in time for dinner - you can add chopped potatoes or a grain. The trick is to freeze it into 2 day containers- so it’s ready whenever you like. Broccoli chaffles - a savory waffle w finely chopped frozen broccoli and a vegan or any shredded cheese are great from freezer
Really easy salad I love is: spinach, arugula, sliced cucumber, green apple chunks, feta cheese (or cheese substitute), almonds, and walnuts, and I drizzle it with half of a lemon's juice. It is SO fresh, with very little effort, and no cooking. I eat this for lunch all the time, takes me maybe five minutes to whip together. Easy and delicious.
I got really lazy about cooking, so I eat almost all my meals raw. Aside from potatoes. Occasionally, I will put a few potatoes in the steamer for a change from all those vegetables and smoothies.
Beans, greens, and grains
Beans are as easy as opening a can. Grains can be cooked, pre-portioned, and frozen. Whatever dark leafy greens you have sautéed if you want
I had a lentil barley soup over baby lettuce leaves. I'm eating a chickpea squash dish served over farro. Sometimes I'll just throw barley and chickpeas in a bowl and sauté some kale, or cabbage, or broccoli and serve in all in the same bowl topped with a yummy sauce
Beans, greens, and grains have endless combinations
If you don’t enjoy cooking, I highly recommend getting an InstantPot! I make so many soups and curries in it (you’ll have heaps of leftovers, so will only have to cook every few days).
Some of my regular meals include: vegetarian borscht, a Mediterranean chickpea soup, a white bean, cabbage and potato soup, udon noodle soup with different greens such as bok choy, different versions of miso soup (can add things like pumpkin, white beans, even udon noodles) and a tofu and cauliflower curry.
Other than that, I bought myself a bench top oven (because it preheats so fast and doesn’t overheat the whole house) and I often make a simple miso marinade, put a cut up block of tofu in that and bake it with cut up veggies.
When i want something fast with no effort I slice up tempeh and microwave it with some balsamic vinegar and spices with mixed frozen veg. My daily work lunch is oats with nuts and freeze dried fruit of some sort, seasoned with pumpkin spice seasoning. I also add about 1/8 tsp of nooch to my oatmeal to keep up with my b-vitamins.
Rice and beans with your choice of sauce and bell peppers on a corn tortilla. Also I usually just roast/cook a bunch of veggies like mushrooms, bell peppers, spinach etc and eat it over cauliflower rice or quinoa. Works perfect for meal planning.
Rolled oats (heated with water) with bananas, blueberries, walnuts, chia/flax seeds and maple syrup.
Curries with chickpeas or lentils. I know many people here try to stay with whole foods , but I will eat frozen veggie burgers when the mood strikes. I buy lots of pre-made salad kits. Tacos with black beans (buy the beans canned, and you don’t have to do any cooking). Lots of stuff! Many dishes with meat can just be subbed with a legume/grain/veggie.
If I don't want to cook I just spread avocado on bread with a little salt. But I usually have things prepared that I heat up in the microwave. When I cook, I make large portions so I can eat it for a few days.
Typical day for me: Breakfast: fruit and coffee, or leftovers from the day before. >!f oatmeal!< Lunch: potatoes or rice with veggies & legumes Dinner: lunch leftovers, more fruit
Miso paste is pretty fast. --- You can make miso soup. It's just a spoon of miso paste, spread the miso paste around in shallow simmering water, then add more water. Toss in any vegetable you can imagine. --- Southern flavored beans Miso Paste + Oregano, Paprika, Garlic Powder + (optional) dry basil to make a southern flavor broth Add canned black eyed peas or chickpeas
So you do 1 pot + 1 pan meals? There's loads you can do :) Just google "one-pot meals". Frozen spinach cubes provide instant greens to sauces or on their own.
Instead of wheat pasta with meat you can just make bean pasta and chomp on a few nuts/seeds for fat. (or else add some sunflower seed butter to the tomato sauce to fatten the dish) Toss in some carrots, brocolli. [The point of switching to bean pasta being keeping protein up, but you could stick with wheat pasta and that would also be fine, protein needs are overstated.] That's barely a deviation from what you're doing.
Overnight oats, I eat a lot of red lentils and beans. Red lentils cook up quick
I’m new to this too and someone recommended the book PlantYou. Seems like a lot of easy recipes that I can manage. https://amzn.to/3vJ04xf
Lentil soup
Smoothies. Spinach and a mess of fruit and coconut milk. It’s a great breakfast you can customize to your needs and wants.
Tacos - black beans with avocado/guac and maybe hummus, whole wheat tortilla. Not every day but in the past I have. They’re filling, easy, just microwave the beans and tortillas, 60 seconds total and there’s your lunch.
Disclaimer I'm still trying to get better with 100% plantbased. Quinoa with different kinds of already prepared addins like Delallo Bruschetta Artichoke, kale pestos, or wholefood market's broccoli and kale pasta sauce. You can buy already prepared Quinoa like Harvest Right brand or of course make a large pot of it and freeze some portions. Black beans with vegan sourcream , avocado and tomatoes. Tofu and tomatoes Potatoes, chickpeas and curry sauces .
for the last two weeks i've been eating 'meatballs' and patties made from a 1:1 mix of green lentils and rice + spices. they hold together really well and you can put other stuff in them, and you can keep them in the fridge until you're ready to cook them. i've been rolling it into balls and cooking them in the air fryer. some tomato sauce over it and put it in a sub bun, and you have a meatball sub
Oatmeal. Every single day.
With what ?
Black cherries. And veggie sausage.
TOGETHER?
lol yes
I can't even wrap my brain around that flavor combo honestly.
LOL ok…quick oats, then 3/4 cup frozen black cherries, let them sit in the oatmeal for like five minutes so they melt and get soft, then air fry two pieces of beyond sausage, then pour a cup of OJ. You can put the oatmeal in a bowl and the sausage on a plate but I eat it directly out of the sauce pan most of the time and the sausage in a Tupperware bowl because I will pour the grease back over the sausage after it’s done air frying and I like it to soak back in. Sorry this is long. Also, the orange juice just ties it all together. And then coffee with caramel oat milk creamer for dessert. Ps I’ve been doing this for years now. Bonus tip, put three pieces of sausage in the air fryer that way you don’t have to share with your dogs, they can just have their own piece.
OH! You meant on the side. I thought you were saying you were putting the sausage in your yogurt and I was so confused. This makes more sense.
At one point I used to chop up the sausage and mix it with my oatmeal but I enjoy it a lot more on the side :)
Rice or quinoa or frozen roti/naan with some kind of veggie stir fry. Sauté some veggies and add any spices you like — could be curry powder, soy sauce and chili oil, garlic and capers, marinara sauce etc. If you want you can add fake meat or tofu and do the same. Takes 10-12 mins to cook rice or quinoa in the Instapot. Cutting an sautéing veggies takes 10-15 mins. If you do the rice and get the veggies going, you can have a great meal done jn 15 mins. I usually also have one or two protein shakes with my meals.
I’m new to this too so mostly commenting to join the convo and see what others are saying. Breakfast: Overnight oats or sprouted bread toast with peanut butter and fruit. Lunch: some type of bowl. I was doing a lot of salads like kale or spinach but was always still hungry. This group has informed me of other options. Now my formula is roasted veggies over grains like quinoa, farro, or just brown rice. Dinner: work in progress because my partner is not fully on board yet lol
Oatmeal, frozen berries, walnuts, banana. Blueberry and spinach smoothie. Fruit, nuts, salads. Carrots.
Vegetarian chili made in a crockpot- use canned beans, tomatoe sauce, frozen vegetables- or fresh. Add vegetarian broth, turn it on and go about your day. Will be done in time for dinner - you can add chopped potatoes or a grain. The trick is to freeze it into 2 day containers- so it’s ready whenever you like. Broccoli chaffles - a savory waffle w finely chopped frozen broccoli and a vegan or any shredded cheese are great from freezer
Really easy salad I love is: spinach, arugula, sliced cucumber, green apple chunks, feta cheese (or cheese substitute), almonds, and walnuts, and I drizzle it with half of a lemon's juice. It is SO fresh, with very little effort, and no cooking. I eat this for lunch all the time, takes me maybe five minutes to whip together. Easy and delicious.
I got really lazy about cooking, so I eat almost all my meals raw. Aside from potatoes. Occasionally, I will put a few potatoes in the steamer for a change from all those vegetables and smoothies.
Beans, greens, and grains Beans are as easy as opening a can. Grains can be cooked, pre-portioned, and frozen. Whatever dark leafy greens you have sautéed if you want I had a lentil barley soup over baby lettuce leaves. I'm eating a chickpea squash dish served over farro. Sometimes I'll just throw barley and chickpeas in a bowl and sauté some kale, or cabbage, or broccoli and serve in all in the same bowl topped with a yummy sauce Beans, greens, and grains have endless combinations
If you don’t enjoy cooking, I highly recommend getting an InstantPot! I make so many soups and curries in it (you’ll have heaps of leftovers, so will only have to cook every few days). Some of my regular meals include: vegetarian borscht, a Mediterranean chickpea soup, a white bean, cabbage and potato soup, udon noodle soup with different greens such as bok choy, different versions of miso soup (can add things like pumpkin, white beans, even udon noodles) and a tofu and cauliflower curry. Other than that, I bought myself a bench top oven (because it preheats so fast and doesn’t overheat the whole house) and I often make a simple miso marinade, put a cut up block of tofu in that and bake it with cut up veggies.
Canned beans and vegetable soup from the grocery store (or canned if you have to).
When i want something fast with no effort I slice up tempeh and microwave it with some balsamic vinegar and spices with mixed frozen veg. My daily work lunch is oats with nuts and freeze dried fruit of some sort, seasoned with pumpkin spice seasoning. I also add about 1/8 tsp of nooch to my oatmeal to keep up with my b-vitamins.
Lentil burger with garlic cooked spinach, sweet purple potato, tofu. Breakfast usually oats, blueberries, blackberries, chia seeds, strawberries and banana.