Eat Vegan for a Day: Three Easy Meals with Three Delicious Snacks that Anybody Will Love - You Won't Miss the Meat!

Here are three fast & easy vegan meals and three fast & easy snacks to get you through an animal-free day.

Oatmeal and fruit for breakfast keeps you going!
Oatmeal and fruit for breakfast keeps you going! | Source

Breakfast - Steel Cut Oats

Steel cut oats are loaded with goodness and there are a variety of ways to enjoy them! Here is my favorite:

1 cup cooked steel cut oats

1/2 teaspoon creamy, natural peanut butter

1/8 teaspoon cinnamon

1 tbsp pure maple syrup*

fruit - I prefer blueberries and diced strawberries

Want it a little sweeter? Try another tablespoon of maple syrup. Want it a little creamier and sweeter? Try adding 2tbsp vanilla flavored almond milk!

Walnuts contain manganese, and are a great source of dietary copper.
Walnuts contain manganese, and are a great source of dietary copper. | Source

Mid-morning snack: Toast & maple syrup with walnuts

Walnuts are loaded with great omega-3s! They add energy and fill you up. Don't be surprised if this snack fills you up, just like a meal. I will sometimes have it for breakfast!

1 slice whole wheat toast

spread with a vegan butter spread (I prefer either Organic Earth Balance, or Organic Smart Balance - both have good flavor. Double check the ingredients!)

spread with about 1 teaspoon of pure maple syrup. The flavor is more concentrated, as are the nutrients!

top with chopped walnuts

Want to up the ante and add protein? On top of the vegan spread, add a thin layer of organic, all-natural peanut butter, and a sprinkle of cinnamon. Then add the walnuts. A-MAY-ZING.

Delicious!

Lunch - Hummus Wrap

Fill this wrap to your heart's content with nutrient-packed greens of your choice. This version has a spring mix with spinach and arugula. You could also use chopped kale or swiss chard.

One whole grain tortilla wrap (I like the size meant for burritos - 10 inches)

Spread with a hummus of your choice; red pepper hummus will pack a good punch! Garlic hummus is just plain delicious

sliced red peppers

a big handful of greens

sliced cucumber

Want more? Add some garbanzo beans (also called chick peas)

Wrap and eat: your tummy will thank you!

Apples - a quick and healthy source of energy with good-for-you fiber and vitamin C
Apples - a quick and healthy source of energy with good-for-you fiber and vitamin C | Source

Afternoon snack: Apple with almond butter

This snack is satisfying because the apple gives you a much-needed burst of energy in the afternoon while the almond butter provides you with sustaining energy and fats to fill your tummy.

Slice an apple into quarters (only four big slices!)

top each piece with about a 1/2 to 1 teaspoon of organic or all-natural almond butter (be sure the ingredients list only almond butter; many companies add sugar but this is delicious untampered)

Want to up the ante on this one? As your first layer, add a thin layer of hazelnut spread. Then almond butter. The coup de grace? Roll the top of your apple slice in your favorite granola. (Try to control your excitement; people are starting to stare!)

Eat up! It's a sweet treat you might decide to have for breakfast tomorrow.

Kale, beans and quinoa - a protein-packed dinner!
Kale, beans and quinoa - a protein-packed dinner! | Source

Dinner - Greens & Beans Bowl with Quinoa

Quinoa (pronounced two ways: keen-wah, or kee-noh-a) is one of the few foods that is a complete protein - it packs all nine of the essential proteins your body needs! Cooking it with different spices, broth or even dates will tweak its flavor. Replace for rice or pasta in a multitude of dishes.

Cook quinoa per package instructions (add 1 cup quinoa to 2 cups water in a pan. Bring to a boil. Once boiling, change heat to low-medium and cover. Leave for 15 minutes and fluff with a fork)

In a separate pot, add a bunch of kale (collard greens would also be delicious!) to 3 cups vegetable broth (tear kale from stems and rip into pieces, as you would for a salad).

Add 1 cup beans of your choice

Add 2 cloves garlic, sliced

Add 1 small onion, chopped

1 teaspoon cayenne pepper

Add salt, pepper and a dash of nutmeg (really!)

Cook until the greens are as tender as you like them.

Serve over the quinoa with a vegetable on the side, such as corn on the cob, roasted carrots, or string beans sauteed in garlic. I also like to add hot sauce sometimes!

Strawberries provide the body with folate, potassium, fiber, vitamin C and manganese! (Fighting a cold? Replace with or add raspberries, which have a higher vitamin C concentration)
Strawberries provide the body with folate, potassium, fiber, vitamin C and manganese! (Fighting a cold? Replace with or add raspberries, which have a higher vitamin C concentration) | Source

Need an evening snack? Fruit bowl

2 strawberries, chopped

1/4 cup blueberries

1/2 banana, sliced vertically and then in pieces

10 almonds

1/2 cup vanilla almond milk

This snack is delicious, and again: makes a great breakfast! I specify amounts here because it is quite easy to over do it. I have become far too full on occasion and the fruit doesn't keep well to save for later. Better to start small and see how you feel.

Yay for a vegan day!

It's recommended that every family try to eat meatless at least one day a week. One day a week causes a significant shift in your carbon footprint, making your lasting impression a better one. The health benefits are also astounding. I hope the three meals and three snacks presented here make your vegan day an easy one!

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Comments 17 comments

Thundermama profile image

Thundermama 4 years ago from Canada

Very informative hub. My mother is considering a Vegan diet for health reasons and I will be sure to direct her here. I plan on giving it a whirl too.


RTalloni profile image

RTalloni 4 years ago from the short journey

Good stuff you have here! Thanks for the healthy meal planning.


BigSerious profile image

BigSerious 4 years ago from Harrisburg, PA Author

@thundermama - good for her! My mother went vegan at 59 years old and within 3 months, she started seeing huge changes. She read The China Study by Dr. T. Colin Campbell. Halfway through she said "Okay. I can stop eating meat. But I love my dairy!" I told her to keep reading. By the end, she was vegan but does at the book suggests: if she has any animal protein, she keeps it at only 5% or less of her overall diet. She loves the changes (she's on her fourth year now). Thanks for commenting!

@rtalloni - thank you! I will probably do a few more. I like for people to have options! :D


Millionaire Tips profile image

Millionaire Tips 4 years ago from USA

This menu looks tasty as well as healthy. Voted up.


BigSerious profile image

BigSerious 4 years ago from Harrisburg, PA Author

Thanks for the vote, millionairetips! (and I certainly think they're tasty!)


Claudia Tello profile image

Claudia Tello 4 years ago from Mexico

Fantastic!!!! What a great vegan day meal plan. Everything looks and reads delicious. I loved this Hub, congratulations on a great work.


BigSerious profile image

BigSerious 4 years ago from Harrisburg, PA Author

Thank you, Claudia! I try to show how many easy options are available with a plant based diet. That they are delicious is just a perk! ;)


WebsiteConfetti profile image

WebsiteConfetti 4 years ago from Australia

Great hub. I've been a vegetarian for around 15 yrs now, so far all my attempts at being vegan haven't lasted that far. I'm now gradually turning vegan (rather than my previous cold turkey attempts) so can't wait to try these recipes out


veggie-mom profile image

veggie-mom 4 years ago

mmmmm, this is a great vegan menu for a day! Dairy (especially cheese) is my main reason for following a vegetarian diet rather than a vegan one, but you have given some great tips for some healthy alternative. Voted up & useful!


BigSerious profile image

BigSerious 4 years ago from Harrisburg, PA Author

Sometimes gradual is the way to go. I went cold turkey after college but slipped back. Then when my son was born, he had a dairy sensitivity. To keep him from pain, I had to cut out all dairy, soy & wheat so it wasn't present in my breast milk. Going cold turkey was easier then because my son depended on it. Good luck and more importantly: have fun!


Suzie ONeill profile image

Suzie ONeill 4 years ago from Lost in La La Land

Thanks for the ideas! All of the recipes sound yummy! :)


BigSerious profile image

BigSerious 4 years ago from Harrisburg, PA Author

Thanks for the vote up, veggie mom! I found that once I gave up dairy, I rarely craved it. But once I have it again, the stomach pain comes with MORE cravings. A vicious cycle!


BigSerious profile image

BigSerious 4 years ago from Harrisburg, PA Author

Let me know if you try some, Suzie!


rmcleve profile image

rmcleve 4 years ago from Woodbridge, VA

This is a nice example of a relatively easy and probably very tasty vegan diet. People assume that without animal products, everything will probably taste terrible and nothing will be cooked.

You clearly break this stereotype with this great hub and wonderful pictures.


BigSerious profile image

BigSerious 4 years ago from Harrisburg, PA Author

Thank you, rmcleve! I have found that a vegan diet can be rich and satisfying. I love sharing.


maryhoneybee profile image

maryhoneybee 4 years ago from Richmond, Virginia

These sound delicious! I love the different take on toast. I always just go for peanut butter lathered on whole grain, but the maple syrup and walnuts sound tasty! Bookmarking this for later... Curious to try the lunch and dinner recipes especially. Thanks for the ideas!


BigSerious profile image

BigSerious 4 years ago from Harrisburg, PA Author

I love toast because it's so fast and convenient, but straight up with a butter spread or jam is not satisfying enough and you need 4 or 6 pieces. But those walnuts really pack a punch, and the syrup gives more energy. Putting almond butter and thin apple slices on it is also delicious, or bananas and walnuts. Really good!!!

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