During the summer I eat mostly fruit, sorbet, sandwiches, tofu, and Luna bars, but this will cover a little more.
Prepackaged food -
Heat and eat meals that are “Indian” are frequently vegan, but you’ll have to read the back
Baked tofu; you can make it yourself but I buy it at Trader Joe’s
Protein/health bars are normally vegan if they are mostly nuts, and Luna bars are all (to my knowledge) vegan
Staple ingredients -
Healthier noodles and rice; I like wild rice and brown rice noodles lots, and switching will help make sure you get some nutrients out of your staple carbs
Cornstarch and tartar sauce are used a lot in a lot of vegan baking and for aquafaba which I’ll mention later
Extracts; I use vanilla and imitation butter (its normally used in white icing, but I’ll use it in cookies/cakes/breads that are supposed to be buttery), and sometimes almond
Apple sauce which makes an amazing egg replacer for baking
Chia seeds which are good for fiber and make a great pudding
A big bag of unsalted cashews
Also keep on hand:
Non-dairy milk you like best, but try to stick to ones with as much or more calcium than dairy milk (cashew is the best I’ve ever had)
Frozen mixed vegetables
Frozen fruit for smoothies and sorbet
Tofu for savory dishes and sometimes smoothies
Agave nectar which you can use like honey in oatmeal, on toast, etc (though its sweeter so you may need less)
Daiya is the most popular vegan cheese brand (it doesn’t taste great but is decent for recipes)
Nutritional yeast is used in lots of vegan recipes, so it’s great if you can get your hands on it, but if you can’t, blending some Daiya will work in yeast recipes or using imitation butter extract will work for baking
A Note on Nutrition
You need to take a B-12 supplement. No vegan food naturally has it (though some are fortified).
You also want to be on a good multi that includes iron, vitamin D, and zinc. If you aren’t drinking much non-dairy milk, consider taking a calcium supplement.
I add frozen fruit, coconut water or lemonade, and some chia seeds and blend for a light one and ripe bananas, ice, non-dairy milk, and flavoring for a more shake-like smoothie. You can add greens to either.
Here are lots of recipes if you get bored of that
I make sorbet by blending whatever fruit is on hand, then adding in sugar and either fruit juice or water to taste.
I use orange juice for stone fruit (peaches, nectarines, etc) and mangoes, and lemon for small berries, green grapes, and kiwis. You can use either with strawberries. I use water when I make citrus sorbet.
I go for a frozen waffle (my grocery store has some with chia seeds) most school mornings, and on weekends I make a quinoa bowl, which consists of milky quinoa (this can be made ahead if you want), agave, and some toppings. Fresh or grilled fruit and some nuts are good, and this is also a good place to add chia seeds.
- ⅓ c quinoa
- ⅔ c almond milk
- tsp vanilla extract
Bring to a boil for five minutes, then lower heat and cover for 15-20 minutes.
I’ll admit though, breakfast food is my fave so heres a good chunk of recipes I’ll make. I think they’re good as lunch too! imo sorbet also makes a great breakfast.
choco tacos with fruit
blueberry banana bread
It’s pretty simple to make any basic baking recipe vegan by substituting apple sauce for eggs (¼ c = 1 egg) and using equal amounts of canola or coconut oil for butter, with a half tsp of imitation butter extract added. Non-dairy milk can be used for dairy milk.
reeses pb cups
cookie dough oreos
MY FAVORITE almond butter cookies
Aquafaba is basically mallow fluff made out of the liquid in and of chickpea
And you can use it to make meringue, pavlovas, mousses, ice cream, smores, macarons, etc.
and meringue cookies by using a pastry bag to squeeze aquafaba onto a parchment lined baking sheet and baking for 2 hours
and a blog that updates frequently with healthy vegan recipes (mainly dessert)
Most of mine come from recipe books or impromptu salads, but I make a few of these recipes and they’re great!
Here is how I do salad:
- Pick one or two: kale, spinach, arugula, romaine
- Pick about three: raw broccoli, bell peppers, red onion, radishes, carrots, beets, tomatoes, snow peas, mushrooms, cucumber, cauliflower
- Pick one: tofu, tempeh, shelled edamame, chickpeas, black beans,kidney beans
- Pick one or two: avocado slices, vegan cheese shreds, nuts, seeds, olives
- Pick one: vinaigrette, tahini and lemon, or salsa
Veganomicon: The Ultimate Vegan Cookbook
The Ultimate Vegan Guide (free ebook)
PETA’s what to make and buy plan