5 Easy Vegan Meals I Eat Every Week *with recipes*


5 simple & healthy vegan meals my family eats every week. Recipes below!

Staple Meals I Eat Every Week (what i ate on a vegan diet)

1. Strawberry Peanut Butter (1 serving)
– 1/2 cup oats
– 2-4 tbsp peanut powder
– dash of salt
– 6oz unsweetened soy milk
– Vanilla extract
– 1 tbsp ground flax
– 1/2 tbsp maple syrup
– 1-2 tsp Swerve
– 1/4 tsp cinnamon
– small handful of sliced almonds
– 1/4cup chopped strawberries
– 1 tbsp melted peanut butter

Stir oats, peanut powder, and salt. Add soy milk and vanilla and stir. Microwave for 90 seconds. Stir in flax, syrup, swerve, and cinnamon. Top with almonds, strawberries, and pb. 549 calories and 28 grams of protein (using 4 tbsp unsweetened peanut powder).

2. Beans & Rice (6 servings)

– 1lb of beans (pinto, red kidney, or black), rinsed
– 2 bay leaves
– 1.5 tsp salt
– enough water to cover the beans by 2″
– 1 tbsp olive oil
– 2 onions, chopped
– 2 red bell peppers, chopped
– dash of salt and pepper
– 4 cloves garlic, minced
– 2 tsp Ancho chili powder
– 2 tsp smoked paprika
– 1 tsp salt
– 1/4-1/2 tsp cayenne
– 4 scallions, chopped
– 1-2 tbsp lime juice
– 1-2 tsp sugar

Add the beans, bay, salt, and water to a slow cooker and cook on high for 8 hours. Set aside (do not drain). Saute the onions, bell pepper, salt, and ground pepper for 10 minutes. Add garlic, chili powder, paprika, 1 tsp of salt, cayenne, and beans (with liquid) and cook for another 10 minutes. Add Scallions. Add lime juice and sugar to taste. Serve with rice, avocado, and hot sauce. ~545 calories and 21 grams of protein per serving (incl. 1/2 cup rice and 1 small avocado)

3. Cheesy Cauliflower Sauce (adapted from FatFree Vegan)

– 2.5 cups water
– 12oz bag frozen cauliflower
– 1 tsp granulated onion powder
– 1/2 tsp garlic powder
– 1/2 tsp smoked paprika
– 1/4 tsp dry mustard
– 1/8 tsp turmeric
– 1/4 cup nutritional yeast
– 1-2 tbsp canola oil (or vegan butter)
– 1 tbsp mellow white miso
– 1 tbsp cornstarch
– 1/2 tbsp lemon juice
– 3/4-1 tsp salt

Add the water, cauliflower, onion, garlic, paprika, mustard, and turmeric to a small pot. Bring to a boil, reduce the heat to low, cover, and simmer until the cauliflower is soft (about 15 minutes). Transfer to a blender and add the remaining ingredients. Blend, slowly increasing the speed until smooth. Return to the pot and cook, stirring frequently, over med-low heat for several minutes.

4. Slow Cooker Lentil Stew (8 servings)
– 1 tbsp olive oil
– 2 onions, chopped
– 4 cloves garlic, minced
– 4 celery stalks, chopped
– 3 carrots, peeled and sliced
– 1 red bell pepper, chopped
– 1lb red potatoes, chopped
– 1.5 cups brown lentils, rinsed
– 1 can white beans, drained and rinsed
– 2 tsp Italian seasoning
– 1.5 tsp salt
– 1 tsp smoked paprika
– Ground pepper
– 28oz can crushed tomatoes
– 4-5 cups veg broth (I use Better Than Bouillon veg or no chicken)
– 2 tsp sugar

Caramelize the onions in oil w/ a pinch of baking soda (15 minutes on med-low, 15-20 minutes on low), stirring every few minutes. Add garlic and cook for 1 minute more. Add everything to the crockpot and cook on high for 8 hours. (If your crockpot sucks like mine, soak the lentils for one hour first.) 268 calories and 15 grams of protein per serving

5. Nuggets & Veggies
Hopefully you don’t need a recipe for this lol. Just cook the nuggets/mock meats according to package directions, and steam or roast some veggies.

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  1. My go-to / eat everyday meal is a "sushi bowl" – rice, baked tofu, add your favorite sushi toppings (raw veggies like carrots, cucumber, avocado, I like bell pepper and onions too), and a sauce (i make a mayo based sauce with soy sauce, Sriracha, lemon juice and ginger). Not the best winter meal but it's easy and not expensive if I don't add avocado. Going to try your bean and rice meal!

  2. Absolutely love your top, it so cute. Also I think you have some self control with your delicate drizzle of peanut butter cause no matter what my intentions are to have modest serving of it, I end up with a heaping tablespoon in my oats and I also a good few tea spoons out of the jar while I'm waiting for the oats to cook🤣 my breakfast is 90%peanut butter 10%oats LMAO