So, you are feeling a little lost on what to make for breakfast/lunch/dinner.
Or, you want to make up a menu for the week, so you can go shopping, but don’t know what to put on it.
What follows is a “pick and choose” daily menu. If you pick an item from each meal and put them together, you will come up with a day of food with good nutritional soundness.
Because my guess is that newer vegans or non-cooks will be the biggest audience for this post, I tried to stay with food that is fairly familiar, not too hard to make, and has fairly “normal” ingredients.
Breakfast
Whole wheat toast with avocado slices and fresh sliced tomato
Whole wheat toast with peanut butter and apple slices
Vegan smoothie
Fauxgurt with fruit, nuts, and granola
Tofu scramble, wheat toast, and fresh fruit
Oatmeal with fruit and nuts mixed in
Vegan pancakes, with optional peanut butter and banana
Cold cereal of your choice, nuts, and fruit
Lunch
Bean wraps (wheat tortilla, chickpeas/pintos/black beans, veggies, salsa or dressing)
Salad with greens, chopped veggies, beans or tempeh chunks, and dressing
Hummus and chopped vegetables with pitas
Leftovers!
Peanut butter and jelly sandwich, fresh fruit slices
Coconut Fakon or Tempeh Fakon, lettuce, and tomato sandwich
Tofu Not-jerky sandwich on wheat bread with lettuce, tomato, and bbq sauce
Baba ganoush on toasted pita points with a side salad (spinach, pecans, and vinaigrette?)
Dinner
Veggie stir fry with tofu
Spaghetti and marinara sauce and a side salad
Biscuits and fauxsage gravy
Chili and wheat crackers
Zucchini and black bean skillet casserole
Lasagna and a side salad
Breakfast casserole (great for the next morning, too) and fruit
Burritos, tortilla chips, and salsa
Of course, there are many many many other options, so this is just a little “starter” for your what-should-I-do? days.
Vegan up!
