What few people don’t know is that eating vegan is simpler than you might think. Choose a vegetarian meal and eliminate diary and eggs and voilà! You’ve just created a vegan meal. After this post you won’t need to struggle about your diet anymore. Let me tell you forty healthy vegan recipes, as a certified fitness coach.
Be Strong and Healthy as a Vegan
Meat is not a super package. You don’t have to worry that much about deficiencies. People eating a normal western diet suffer from way more deficiencies than vegetarian or vegan people do. Most people are deficient on fiber for example, which is crucial for our gut health and the prevention of gut cancer. Make sure you’re eating a variety of fruits and vegetables. Eat the rainbow — lots of colorful foods in your diet are a great source of healthy antioxidants. Also make sure you incorporate some nuts and seeds in your diet. Tip: Flaxseeds, add them to the recipe idea #3 the Breakfast Bowl. If you go fully vegan, you have to consider supplementation. Vitamin B12 is crucial. Watch a video about the supplements that you truly need here: Also, don’t forget to drink enough water on daily basis. The first thing I do in the morning is drinking a liter of water, it helps me get energized and be proactive for the day to come.
40+ Energy-Boosting Vegan Recipes
These 40+ recipes will help deliver a full package of tastiness to you. The recipes are packaged into 5 categories and are designed to keep you satiated and energized the whole day: Credit where credit is due. These vegan recipes are inspired by the books Thrive, 10th Anniversary Edition: The Plant-Based Whole Foods Way to Staying Healthy for Life by Brendan Brazier,[1] and Power Foods for the Brain: An Effective 3-Step Plan to Protect Your Mind and Strengthen Your Memory by Dr. Neal Barnard.[2]. Credits are otherwise linked directly under the article. To make these dishes even healthier, challenge yourself and minimize the salt, sweeteners and oil that you put on the dish! Breakfast is often described as the most important meal of the day as it prepares you with the energy you need for whatever activities lay ahead. Let’s start with 10 breakfast ideas.
Breakfast Ideas
Your morning sets the tone for your day. A healthy breakfast will keep you mentally sharp and energized.
1. Baked Oatmeal
Ingredients
2 cups rolled oats 1 tablespoon flaxseed meal 1 teaspoon ground cinnamon 1 1/2 teaspoons aluminum-free baking powder 2 1/4 cups rice milk 1 teaspoon pure vanilla extract 1/2 cup chopped dried apricots for raisins 1/2 cup fresh blueberries Rice milk, for serving
Steps
2. Banana-Ginger-Pear-Bowl
Ingredients
1 banana 1 pear, stoned 1 date, stoned 3 tablespoons almonds 1 tablespoon flaxseeds 1 tablespoon hemp flour 1/2 tablespoon carob powder 1/2 tablespoon fresh ginger 250ml soy milk
Steps
3. Breakfast Bowl
Ingredients
1 banana 1 pear 1 date, stoned 3 tablespoons of almonds 1 tablespoons of flaxseeds 1/2 cup of millet flakes 1/2 tablespoon of grated ginger 250ml soymilk
Steps
4. Waffles
Ingredients
1 banana 1 cup whole-wheat pastry flour 1/4 teaspoon baking soda 1/2 teaspoon sea salt 2 servings of Energ-G Egg Replacer with half the liquid called for on the package 1/4 cups almond milk or soy milk 1 teaspoon fresh lemon juice Nonstick cooking spray
Steps
5. Banana-Chocolate Pancakes
Ingredients
2 peeled and mashed bananas 2 dried dates, stoned 20g amaranth 250ml chocolate hemp milk 250ml water 70g buckwheat flour 4 tablespoons of linseeds 4 tablespoons of hemp protein 3 tablespoons of carob powder 2 tablespoons of caca onibs
Steps
6. Breakfast Wraps
Ingredients
1 14-ounce package firm tofu, drained 2 cloves garlic 1/2 cup diced onion 1 teaspoon sea salt 1/4 teaspoon ground turmeric freshly ground black pepper 4 whole-grain tortillas 1/2 cup prepared salsa
Steps
7. Banana Bread
Ingredients
2 bananas, mashed well 1/3 cup brewed black coffee 3 tablespoons chia seeds mixed with 6 tablespoons water and stirred well 1/2 cup olive oil 1/2 cup maple syrup 1 cup white flour and 1 cup wholemeal flour 2 tsp baking powder 1/2 tsp salt 1 tsp each cinnamon and allspice
Steps
8. Cinnamon-Quinoa-Breakfast
Ingredients
1 cup soy milk 1 cup water 1 cup organic quinoa 2 cups fresh blackberries, organic preferred 1/2 teaspoon ground cinnamon 1/3 cup chopped pecans, toasted 4 teaspoons agave nectar
Steps Credits: 101 Cook Books
9. Japan-Like Lentil Breakfast
Ingredients
2 tablespoons olive oil 1 medium leek, white and pale-green parts only, finely chopped 1 clove garlic, thinly sliced 1 tablespoon tomato paste 1 cup green lentils 2 tablespoons reduced-sodium soy sauce Salt and freshly ground black pepper
Steps Credits: Bon Appetit
10. Banana-Nut Oatmeal
Ingredients
2 cups plain almond milk 2 fully-ripened large bananas (1 1/2 diced and 1/2 thinly sliced crosswise) 1/4 teaspoon pure almond extract 1/4 teaspoon pure vanilla extract 2 cups old-fashioned rolled oats 2 tablespoons unsweetened cocoa powder 2 tablespoons agave nectar 1/3 cup toasted and chopped walnuts Pinch ground cinnamon 2 tablespoons semisweet chocolate chips pinch of salt
Steps Credits: Foodnetwork
Lunch and Dinner Ideas
The most tasty meals of your days – the vegan way.
11. Almond-Flaxseed-Burger
Ingredients
2 garlic cloves 1 cup of almonds 6 tablespoons of flaxseeds 2 tablespoons of apple cider vinegar 2 tablespoons of coconut oil
Steps
12. Chickpeas-Curry-Pizza
Ingredients Crust:
230g of grounded sunflower seeds 180g of cooked chickpeas 60ml of coconut oil 1 tablespoon of cloves 1 tablespoon of curry powder 1/2 tablespoon of curcuma
Toppings:
1/2 middle-sized sweet potato 1/2 onion, sliced 1/2 piece of broccoli (floweret) 1/2 piece of cauliflower (floweret)
Steps Image Credit: Vegan Richa
13. Amaranth-Hemp Seeds-Salad
Ingredients
1 Nori leaf, chopped 4 handful of mixed salads 10g of amaranth 1 handful of sugar snaps 2 tablespoons of hemp seeds
Steps
14. Sweet Potato Burritos
Ingredients
2 cups peeled and sliced sweet potatoes 1 cup frozen corn kernels 1 15-ounce can low-sodium black beans, drained and rinsed 1 teaspoon very thinly sliced green onion 1 tablespoon fresh lime juice 1 tablespoon chili powder sea salt and freshly ground black pepper 4 8-inch whole wheat tortillas, warmed 1 cup prepared salsa 2 cups shredded lettuce
Steps
15. Spaghetti with White Bean Marinara Sauce
Ingredients
10 ounces uncooked whole-grain spaghetti 1 24-ounce jar fat-free spaghetti sauce 1 15-ounce can low-sodium cannellini beans, drained and rinsed
Steps
16. Baked Ziti
Ingredients
1/2 teaspoon olive oil 8 ounces uncooked whole-grain ziti or penne pasta 10.5 ounces firm low-fat tofu, drained 2 tablespoons whole-wheat pastry flour 1 teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon dried basil 1/2 teaspoon dried oregano 1/2 teaspoon sea salt 1 24-ounce jar fat-free spaghetti sauce
Steps
17. Gnocchi with Basil and Sun-dried Tomatoes
Ingredients:
4 to 6 basil leaves, sliced into ribbons 1 1/2 cups dairy-free whoel wheat gnocchi 10 to 12 sun-dried tomatoes 1 teaspoon cracked black pepper
Steps
18. Baked Veggie Falafel
Ingredients
1 15-ounce can low-sodium garbanzo beans, drained and rinsed 2 tablespoons minced onion 1 clove garlic, minced 1 tablespoon minced fresh parsley 1/4 cup shredded carrot 1 tablespoon fresh lemon juice 2 tablespoons whole-wheat pastry flour 1 teaspoon ground coriander seeds 1 teaspoon ground cumin 1/4 cup cooked green peas Sea salt and freshly ground black pepper
Steps
19. Grilled Eggplant Niçoise
Ingredients
4 cloves garlic 1 large eggplant, sliced into thick slabs Juice of 4 lemons 1/4 teaspoon cracked black pepper 1 tablespoon dried lavender 1/2 teaspoon saffron 4 large slices French bread, toasted 1 small fennel bulb, sliced 2 tomatoes, sliced 1/4 cup sliced pitted Niçcoise olives or green olives
Steps
20. Tofu Scramble
Ingredients
1 teaspoon olive oil ¼ cup onions, chopped 1 cup red and green bell peppers, chopped 1 cup spinach 12-14 ounces tofu, crumbled Salt and pepper, to taste
Steps Credits: Vandana Sheth
Sides
The dishes supplementing your full meals – or dishes that can be a full meal. If you’re a lazy cook like me.
21. Toasted Brown Rice
Cooking secret: Toast rice first and then cook it like pasta. Ingredients
1 cup short-grain brown rice 3 cups water
Steps
22. Red Rice
With a cup of beans or vegetables, you can make this into a meal. Simple. Ingredients
1/2 yellow onion, chopped 4 tomatillos, chopped 1 1/4 cups water 1 teaspoon white vinegar 1/2 teaspoon sea salt 1 cup brown rice
Steps
23. Mint Couscous
Ingredients
3/4 cup hot mint tea 3/4 cup uncooked couscous 4 to 5 dried apricots 8 to 10 pitted dried black olives or pitted whole kalamata olives 1 tablespoon chile paste, preferably harissa sauce 1/3 cup cooked chickpeas, drained and rinsed
Steps
Dessert Ideas
These are simple dessert options that literally only take a few minutes to prepare.
24. Banana Ice Cream
This recipe only has one ingredient. Super fast and easy. Ingredients
Ripe Bananas
Steps
25. Fruit Pops
Ingredients
About 3 cups unsweetened fruit juice of your choice, such as grape, pomegranate or orange juice (squeeze at home and use the pulp for more health benefits)
Steps
26. Blueberry Mini Muffin
Ingredients:
2 cup whole wheat spelt flour 2 tsp baking powder ½ tsp salt 2 cup organic blueberries ½ cup vegetable oil ½ cup soy milk ½ cup 100% maple syrup ¼ cup agave nectar
Steps: Credits: Foodnetwork
27. Vanilla Berry Sorbet
Ingredients
2 cups fresh or frozen raspberries or strawberries 1 teaspoon of pure vanilla extract 1/4 cup date sugar
Steps Image Credit: Two Peas & Their Pod
28. Peanut Butter Chocolate Ice Cream
Ingredients
2 sliced and frozen bananas 2 Tbsp natural peanut butter 3 Tbsp raw cacao nibs Pinch sea salt Drizzle of agave (or maple syrup), optional
Steps Credits: Foodnetwork
29. Coconut Cashew Rice Pudding
Ingredients
1 cup cashew milk 1 cup coconut milk ¼ cup Arborio rice 2 tsp stevia 2 tsp finely grated lime zest 1 tsp vanilla extract fresh berries, coconut, and/or toasted cashews for garnish
Steps Credits: Food Network
30. Baked Fruit Compote
Ingredients
4 cups sliced peaches 1 cup blueberries 1/2 cup red raspberries 5 tablespoons maple syrup 1/2 teaspoon ground cinnamon 1/4 teaspoon ground allspice 1/4 teaspoon ground ginger 1/4 teaspoon ground cloves
Steps
31. Iced Watermelon and White Peach
Ingredients
2 cups pureed white peaches 2 cups pureed watermelon 1/2 cup agave nectar Optional: Leavces from 1 small sprig of mint, preferably lemon mint
Steps
32. Fruity Couscous Cake
Ingredients
4 cups apple juice 1 teaspoon pure vanilla extract pinch of sea salt 2 cups uncooked couscous 2 cups blueberries 1/2 cup all-fruit jam 1 1/2 cups fresh fruit of your choice
Steps
33. Lemon Rice
Ingredients
Juice of 1 lemon 3/4 cup sweetened almond milk 1/2 teaspoon ground cinnamon 2 tablespoons currants 1/4 cup short-grain brown rice Zest of 1 lemon
Steps
Beverages & Smoothies
Tip for making a smoothie: Remember to start with the slowest speed at the blender and slowly amp it up. Otherwise the ingredients won’t blend together as good as they should.
34. Chocolate- Hemp milk
Ingredients
875ml of water 135g of hemp seeds 2 tablespoons of carob powder 2 tablespoons of date sugar
Steps
35. On-the-go Smoothie
Ingredients
1 very ripe banana 2 cups frozen fruit (I prefer raspberries) 1 cup nondairy milk (I prefer soy)
Steps
36. Crunchy Smoothie
Ingredients
3/4 cup Breakfast Smoothie (see #2 Smoothie) 1/4 cup toasted dried oats Fresh berries
Steps
37. Blueberry-Antioxidant-Smoothie
Ingredients
1 ripe banana 3 cups of cold water 1 cup of blueberries 1 tablespoon of flaxseeds 1 tablespoon of agave syrup / stevia sweetener 1 tablespoon of mashed rooibos
Steps
- Combine all the ingredients in a blender.
38. Green Monster Smoothie
Ingredients
3/4 cup frozen strawberries 1/2 cup cucumber, peeled and sliced 1 large frozen banana, broken into pieces 1 1/2 cup vanilla almond milk (or alternate milk) 1 1/2 cups kale, loosely packed, stems removed (you can also use spinach) Large handful of spinach
Steps Credits: Ambitious Kitchen
39. Apple Ginger Green Smoothie
Ingredients
2 cups kale loosely packed stems removed 1 in apple core removed cut chunks 2 celery stalks quartered 1/2 ripe banana 1/2 cup parsley 1/2 cup blueberries 1 inch piece ginger root quartered 1/2 teaspoon cinnamon 1 scoop protein powder 1 cup water or lemon juice Ice to taste
Steps Credits: The Lemon Bowl
40. Fast Sport Drink
Ingredients
3 cups fresh-pressed fruit juice 1 cup water Pinch of sea salt
Steps
41. Mint-Carob Drink
Ingredients
3 dates, stoned 4 cups water 1 tablespoon agave syrup 2 teaspoons carob powder 1 teaspoon mint, dried 1 teaspoon coconut oil Pinch of salt
Steps Featured photo credit: Stocksnap via stocksnap.io
