In January of 2022, I participated in Veganuary for the first time. I’d hesitated on it plenty of times in the past, but this time? I reminded myself that I could live off of PB & Js, if needed, and I went with it.
Was it perfect? No. But it pushed me out of my usual routine and equipped me with some new, healthier food habits. I learned a lot about my eating habits and how I can change them to be more earth- and animal-friendly.
I’m not a fancy eater. I’d love to be, but I have two little kids and too little time, so meals have to be easy, adaptable, and inexpensive. Snacks have to be quick and easy.
So what’s a busy mom eat for Veganuary?
Vegan breakfast ideas
Bagels
Bagels are an easy source of protein. The ingredient that makes them deliciously chewy is gluten… the protein in wheat. (It’s also the primary ingredient in seitan and makes an excellent binder for veggie burgers.) Top your bagel with hummus or peanut butter, vegan cream cheese with salt & pepper, or avocado for a delicious start to your day.
Nuts, seeds, and (dried) fruit
Grab and go? Fill a small jar with walnuts and raisins, pepitas and dried apricots, or just grab an apple and sunflower seeds.
Granola
I don’t make my own granola as often as I used to, but I happened to have some on hand this month and it’s so delicious. Crunchy, fiber-rich, easy on the sugar but still sweet. I eat mine with raisins and almond milk and it hits the spot every time.
Salad
Breakfast salads are so refreshing and really set a tone for healthy eating all day long. They can have really simple, sweet toppings, so they’re quick and easy to make. I love to buy those tubs of spring mix and top some greens with apples, craisins, and sunflower or pumpkin seeds.
Breakfast Burritos
Mix up a tofu scramble, add some beans, hot sauce, avocado — whatever your heart desires! You can even pre-make a batch and pop them in the toaster oven when you get to work.
Vegan lunch ideas
Beans!
For me, these beans are an absolute staple and fit into every meal category. I really could (and have!) eaten them everyday. Eat them with rice and avocado, as chilaquiles, or along with a quesadilla. I even had them along with tater tots for breakfast one morning.
Quesadilla
I didn’t get too far into plant-based cheeses this month, but I did keep a couple bags of shreds from Aldi on hand just in case. Use cheese (or skip it!) and add in any combination of hummus, mashed sweet potatoes, onion, peppers, beans, white potatoes or whatever else you can imagine.
Avocado Bowls
These are so easy and so delicious. All the same savory ingredients of an avocado peanut roll with the ease of a bowl! We keep ripped nori and chopped peanuts on hand to make these especially quick. Packing it for work? Bring the rice separately and heat it before serving.
Veggie Burgers
I use my panini grill for a lot more than sandwiches, and cooking veggie burgers is on that list. Buy a box of frozen, make you own, or pick one up at a fast food joint. Just remember to skip the mayo.
Vegan dinner ideas
Fajitas
Fajitas are easily one of my favorite meals. Seitan (aka mock duck) is so easy to make and very freezable. Also by making your own, it’s very inexpensive. (I like this basic seitan recipe by Bob’s Red Mill.)
Along with seitan, I also buy, cut, and freeze jalapeños in bulk, so I always have them available. This way, when I want fajitas, all I need to do for prep is chop a couple of peppers and onions, which — chances are good — are already in my house.
Wild Rice Soup
I did a quick modification of this recipe. I learned that if you add in the plant-based milk before simmering (instead of after) it tends to become more creamy.
Chili
Those frozen jalapeños will certainly come in handy here, too! You’ll never believe that this recipe is plant based. Seriously, try it on a meat eater. Also super budget-friendly.
Spaghetti
Some days, all you want is a heap of filling pasta. There’s nothing wrong with box spaghetti and jarred sauce. Want it a little creamy? Add in some plant-based mozzarella shreds. Missing the Parmesan? Add a little extra salt.
Goulash
There are no rules for goulash! Use up whatever’s left in your fridge. I made and posted this one to my Instagram account. I ate it for a few days. It was warm, filling, and delicious.
For the vegan sweet tooth
Hot Chocolate
A warm mug of hot chocolate is delightfully comforting. Store bought plant-based chocolate milks are delicious or make your own with a little unsweetened cocoa powder and sugar or maple syrup. Top with coconut whipped cream or marshmallows by Dandies.
Coconut Rolled Dates
These are so sweet, delicious, and dense. The texture isn’t that of chocolate, but they’re easily as sweet and filling as a delectable truffle.
Crystallized Ginger
If you dig spice, crystallized ginger will be your jam. Bonus: Ginger is great for digestion. Just remember, it still has a ton of sugar.
Oreos
Did you know that Oreos are vegan? What a happy accident! Go ahead and eat a sleeve. 😉
Dark Chocolate
Before anything else: NOT ALL DARK CHOCOLATE IS VEGAN. You’ll have to do some label reading, but you can absolutely find vegan dark chocolate. Here are a couple that are not only vegan, but fair trade and rainforest alliance certified, as well.
So how’d my Veganuary go? Will I keep it up going forward? Read about what I learned and my plans going forward here.
What’s your favorite quick and easy vegan meal? Please share it in the comments below!
— Melissa, Funky Crunchy Mama
