One of the most common questions I'm asked is, "What do you eat?" It's a common misconception that vegans have a highly specialized diet that is severely limiting. During one of my vegan outreach events, a passerby I was chatting with said it's really difficult to find things to eat when he goes out with his friends. I replied that I totally understood where he is coming from, and I had a difficult time when I was starting out with the same issue. I also said that there are so many delicious vegan restaurants in San Diego, and suggesting some of those restaurants to friends might work. He replied, "I don't want to limit myself like that." I'm here to tell you that is simply far from my reality, whether you are going out to eat or making a dish at home. You are not limiting yourself as a vegan, as there are infinite options. If you are in a major city, finding vegan eating-out food is easy if you have the Internet. If you are in a more rural location, there are countless vegan meals you can make at home with ingredients are pretty much any typical grocery store. Should I instead say, you are limiting yourself if you call making compassionate and healthy food choices free of cruelty "limiting"! Just like anything new you are trying, it takes time to learn how to master something you have just started, and find the types of options you like. Don't be discouraged if it is a difficult start. I think most meat-eaters turn veggies would agree that the beginning is the hardest part. I hope these delicious and easy meal-preps make it a little easier for you!
Note: All ingredients I've seen at large/common grocery stores, but if you haven't seen some of these ingredients at your grocery store, look online to see if they carry it, or even call them beforehand.
CHICKPEA SALAD (aka "tuna" salad")
Prep-time: ~15 min
Ingredients
Optional
Prep instructions:
Smash garbanzo beans, vegan mayo, and Dijon mustard with a fork until all beans are crushed. It's okay to leave some chunky bits. Add Old Bay seasoning to taste (optional). If you'd like, add diced pickles, or top with slices of tomato for some style. If I'm feeling extra fancy, I crush up seaweed into the dish and mix to give it a sea-like flavor. Can be served with crackers to dip (or use your leftover seaweed strips).
GUACAMOLE with KALE DIPPERS
Prep-time: ~15 min
Ingredients
Optional
Prep instructions:
Smash avocado into a guacamole texture. Add in diced tomatoes, your lime juice, and salt and pepper to taste if you so desire. Wash your kale thoroughly, and slice the thick part of the stems off the end of your kale leaves. Scoop up heaps of the guacamole into the cup side of your Dino Kale. Congratulations on making the healthiest snack. Ever.
TLT (tempeh/tofu, lettuce, tomato) Sandwich
Prep-time: ~15 min
Ingredients
Prep instructions:
Yes, this is a fun run on the commonly known BLT, but with tofu/tempeh instead! Either grill your tempeh or tofu on a skillet, or heat them up in the microwave. If you decide to use vegan mayo and/or mustard, spread on your bread, then place the tempeh/tofu, lettuce, and tomato slices on your bread (add in avocado slices and pickles if you decide to include these).
Note: All ingredients I've seen at large/common grocery stores, but if you haven't seen some of these ingredients at your grocery store, look online to see if they carry it, or even call them beforehand.
CHICKPEA SALAD (aka "tuna" salad")
Prep-time: ~15 min
Ingredients
- 1 can chickpeas (rinsed)
- 1 tablespoon mustard (Dijon or regular)
- 1 tablespoon vegan mayonnaise (found in the vegetarian/vegan section of common grocery stores)
Optional
- seaweed
- lettuce cups
- Old Bay seasoning
- diced pickles
- slices tomato
- crackers
Prep instructions:
Smash garbanzo beans, vegan mayo, and Dijon mustard with a fork until all beans are crushed. It's okay to leave some chunky bits. Add Old Bay seasoning to taste (optional). If you'd like, add diced pickles, or top with slices of tomato for some style. If I'm feeling extra fancy, I crush up seaweed into the dish and mix to give it a sea-like flavor. Can be served with crackers to dip (or use your leftover seaweed strips).
GUACAMOLE with KALE DIPPERS
Prep-time: ~15 min
Ingredients
- 2 ripe avocados (or as many as your tummy desires)
- 3 leaves Dino kale (aka Tuscan kale)
- salt & pepper
Optional
- diced tomatoes
- lemon or lime juice
Prep instructions:
Smash avocado into a guacamole texture. Add in diced tomatoes, your lime juice, and salt and pepper to taste if you so desire. Wash your kale thoroughly, and slice the thick part of the stems off the end of your kale leaves. Scoop up heaps of the guacamole into the cup side of your Dino Kale. Congratulations on making the healthiest snack. Ever.
TLT (tempeh/tofu, lettuce, tomato) Sandwich
Prep-time: ~15 min
Ingredients
- 4 slices barbecued tempeh (for a smokey flavor)
- 2 slices pre-flavored tofu (e.g., herbed, Siracha, smokey, whatever you like!)
- a few lettuce leaves
- a few tomato slices
- vegan bread (many are already vegan at the store, but keep an eye out for milk)
- avocado slices
- pickles
- vegan mayo
- vegan mustard
Prep instructions:
Yes, this is a fun run on the commonly known BLT, but with tofu/tempeh instead! Either grill your tempeh or tofu on a skillet, or heat them up in the microwave. If you decide to use vegan mayo and/or mustard, spread on your bread, then place the tempeh/tofu, lettuce, and tomato slices on your bread (add in avocado slices and pickles if you decide to include these).