Transform your Health with the 7-Day Plant Based Challenge for Beginners    

3 EASY IDEAS FOR EVERY MEAL OF THE DAY, IN UNDER 15 | Soul in the RawIf you need delicious, healthy and very easy vegan meals that will become your go to weekly meals, then this is the post for you.

Sticking to a whole food plant based diet is so much easier when you have a list of go to meals that you can always rely on. I’d recommend printing this as a list and sticking it on your fridge door, so that you can always refer to it.

Because here it the reality: the less you have to actually think about food, the more you set up your environment correctly to easily have access to easy and delicious meals, the more likely you are to stick to plant based eating.

Here is how my client quickly jotted down her ideas, and posted them on the fridge. When you have the ideas in front of you, it takes one less step to make your meal:

Download My Cookbook:

Soul in the Raw: Easy Recipes for High-Raw, Whole Food Plant Based Living

✓ Over 70+ delicious whole food, plant-based vegan recipes in PDF form

✓ Cooking, nutrition & mindset tips

✓ Gorgeous photos and easy to follow recipe instructions

✓ High-nutrient & healthy recipes

✓ Recipes for all times of the year

3 Healthy Vegan Meals for Breakfast

Breakfast needs to be quick and easy, because when you’re running out the door to work, it’s important to have something that is very easy to prepare. That means you have a greater chance of actually eating healthy at work.

Here are 3 really quick and easy go to meals for breakfast that you can either eat before work, or take to work with you.

Easy Vegan Breakfast #1: Green Smoothie Bowl

My personal favorite vegan breakfast is a green smoothie bowl. It’s extremely versatile, because you can easily change the greens and fruits you use, yet it’s also very easy to make (5-10 minutes), delicious, and nutritious.

Ingredients

2 cups fresh fruit of choice (berries, stone fruit, mango, persimmons, kiwi, papaya, pear)
2 cups leafy greens (spinach, lettuce, mint, basil, celery, cilantro, kale, parsley, beet greens)
2 ripe, frozen bananas
1 tablespoon whole flaxseeds
¼ teaspoon turmeric
A pinch of black pepper
¼ cup liquid (coconut water, water, soy milk)

Instructions

Blend all ingredients in a high speed blender, and top with your favorite toppings (mulberries, fresh fruit, unsweetened desiccated coconut, cacao nibs etc.)

Easy Vegan Breakfast #2: Overnight Oatmeal

Weight Loss on a Plant Based Diet: Your Step by Step Guide | Soul in the Raw

Ingredients

2 cups rolled oats
1 cup filtered water
2 cups fresh or frozen berries (blueberries, raspberries, strawberries, blackberries, etc.)
1 tablespoon whole flax seeds
2 Medjoul dates, pitted
1 ripe and spotty banana, peeled
1/4 teaspoon ground turmeric
1 pinch black pepper

Instructions

Use a small blender to grind flax seeds. Pit and chop the dates. Mix oats and water very well in a bowl. Add banana to the oats, and mash it very well. Add flax, berries, chopped dates, turmeric, and black pepper. It’s best to store in the fridge overnight and enjoy in the morning, but you can also eat this breakfast right away.

Easy Vegan Breakfast #3: Fruit

A large bowl of one fruit or mixed fruit is a great breakfast, but make sure you include a large enough quantity to satisfy you for 2-3 hours, and not as a snack. You also want to make sure that you’re selecting fruits that are richer in calories. Some of my favorite choices are persimmons, oranges, watermelon, mango, figs, and grapes.

This is a really easy “meal” to take to work, and you can also take fruits with you as a snack throughout the day, for when you need an extra little boost of energy.

Remember to rinse your mouth with water and floss after eating fruit without brushing, to prevent damage from the acids to your teeth.

3 Healthy Vegan Meals for Lunch

For lunch, I like to either choose a meal from the breakfast selections, or from dinner, so take a look at both sections, and choose a meal that calls out to you!

3 Healthy Vegan Meals for Dinner

While you can likely spend a little more time on dinner, thinking about standing in the kitchen for hours after a long work day is very discouraging. So here are 3 delicious, healthy meals that you can make in under 15 minutes.

Easy Vegan Dinner #1: Buddha Bowl

Buddha bowls are definitely my go to meal for lunch or dinner because you can simply throw together whatever ingredients you have on hand, they include a lot of nutrients from delicious foods, and they are very quick to make, especially if you meal prep in advance.

Reduce Mealtime Stress: Planning Delicious, Easy, Healthy Vegan Meals | Soul in the Raw

Ingredient

2-3 cups leafy greens
2-3 fresh, raw vegetables of choice (cucumber, cabbage, carrot, beet, tomato, bell pepper, radish, onion)
½ cup whole grains (brown rice, quinoa, buckwheat, millet, amaranth, farro)
½ cup legumes (lentils, edamame, black beans, red beans, white beans, chickpeas)
About 1 cup sauce (learn how to make incredible oil-free sauces in this online program)

Instructions

Soak the legumes and grains overnight in filtered water, separately. Discard water, rinse well, and cook separately until soft. Add to a bowl with veggies, greens, and pour sauce on top.

Easy Vegan Dinner #2: Pasta

One of my favorite super quick meals is pasta, and when you choose a whole grain pasta, you can get a lot of nutrition in your meal, too.

Pasta is the perfect meal to make if you come home very late from work, and just want to spend 5-10 minutes putting your meal together.

Ingredients

1 serving pasta
About 1 cup sauce (learn how to make incredible oil-free sauces in this online program; some of my favorite sauces to use are Alfredo, chipotle cheesy sauce, and pesto)
2 cups greens

Instructions

Cook pasta according to package instructions. Blend your sauce of choice in the blender. Add greens to the bottom of the bowl, add hot pasta and mix so that the greens wilt a bit. Top with sauce and mix well.

Easy Vegan Dinner #3: Stuffed Potatoes

Whether you’re using a sweet potato or a regular potato, baked and stuffed potatoes are nourishing, filling, and so comforting. This meal is very similar to a Buddha bowl, except everything is served inside of a delicious baked potato.

Ingredients

1-2 large sweet potatoes or potatoes
2 cups greens
½ cup whole grains (brown rice, quinoa, buckwheat, millet, amaranth, farro)
½ cup legumes (lentils, edamame, black beans, red beans, white beans, chickpeas)
About 1 cup sauce (learn how to make incredible oil-free sauces in this online program)

Instructions

Preheat the oven to 400F. Pierce the potato with a fork all around. Place potato on parchment paper or a silicone baking mat into the oven, and bake until completely soft. You can pierce it with a fork to check that it’s soft all the way through. This takes about 1 hour for a very large potato.
Soak the legumes and grains overnight in filtered water, separately. Discard water, rinse well, and cook separately until soft. Add the greens into the whole grain of choice, just at the end of the cooking process.
Slice potato in half, and mash each half with a fork. Add grains, legumes, and top with a sauce.

3 Healthy Vegan Snacks

Easy Vegan Snack #1: Bliss Balls

Bliss balls are little energy balls that are full of nutrition. They are a delicious dessert or a snack for when you need a boost of energy. They freeze very well too. These are perfect to take on the go, whether you’re going to work or on a hike.

1 Full Day of Vegan Meal Templates | Vegan Food | Soul in the Raw

Ingredients

20 dates small, such as Deglet Nour
1/2 cup dried mulberries, oats, or nuts of choice (almonds, pecans, walnuts, Brazil nuts)
A splash of pure alcohol-free vanilla extract (optional)
1 tbsp whole flax seeds

Instructions

Start by grinding your flax seeds in a coffee grinder or Magic Bullet blender. Then, place your dates in the food processor and break them down. Add your mulberries/oats/nuts and vanilla to the dates, and process further, until the mixture starts to stick together. Add the flax seeds and process further. To form balls, take small amounts of the mixture between the palms of your hands, and roll is between your palms.

Easy Vegan Snack #2: Chips and Dip

When you have a good homemade dip on hand, chips and dip are quick to throw together, and can be really rich in nutrient, if you use the right ingredients.

You can find over 50 brilliat dip ideas in my online program here

Chip ideas: oil free baked tortilla chip, veggies (Carrots, snap peas, cucumber, cherry tomatoes, bell pepper), oil free baked potatoes or sweet potatoes, flax crackers

Easy Vegan Snack #3: Edamame

Edamame a Top Healthiest Food

My favorite thing to keep in the freezer is non-GMO organic edamame that is still in the shells. This frozen delicacy takes 15 minutes to prepare: steam it and it’s done! Whole, organic soy beans are not only packed with protein. They are packed with loads of essentials nutrients for your body, and you’ll feel amazing after you eat them.

I love to enjoy them with tamari sauce on top for a very quick snack when I’m ravenous and I need something to hold me over before the next meal.

Download My Cookbook:

Soul in the Raw: Easy Recipes for High-Raw, Whole Food Plant Based Living

✓ Over 70+ delicious whole food, plant-based vegan recipes in PDF form

✓ Cooking, nutrition & mindset tips

✓ Gorgeous photos and easy to follow recipe instructions

✓ High-nutrient & healthy recipes

✓ Recipes for all times of the year

The following two tabs change content below.
Soul in the Raw is a high-raw vegan recipe + education blog. Marina creates quick, easy, and delicious high-raw vegan recipes and blogs about the health benefits of a high-raw plant-based diet. You can get more of Marina’s awesome recipes, tips, and lifestyle techniques on the free Facebook group: Raw Souls .
Reduce Mealtime Stress: Planning Delicious, Easy, Healthy Vegan Meals | Soul in the Raw

Transforming Your Health with a Plant Based Lifestyle

7-Day Challenge for Beginners

Register now and get a step by step plan to transition to a plant based lifestyle

Thank you! Check your email now!