What do Vegans Eat Anyway? (Part II)

Having a vegan guest over? Maybe you’re just thinking of trying to eat healthier for the new year, or even go Vegan! But knowing where to start can be tricky, especially when you don’t know what is and isn’t vegan yet. So here’s a mini mock-menu of some real life Cheap Vegan staples I eat on the regular.

  1. Oatmeal w/ natural peanut butter, chopped apples, banana, and cinnamon, topped with granola (for crunch and sweet flavor)
  2. Granola with as many different fruits as I have/want and almond milk. Sometimes a scoop of natural peanut butter.
  3. Natural Almond/Peanut butter and banana sandwiches w/some cinnamon (sometimes I’ll also do strawberry, peach, apple or grape slices, depending on what I have) 
  4. Pancakes - I’ll just use the Bisquick flour, add some oatmeal to the batter to pretend it’s healthy. 
    Then substitute milk with soy/almond milk and eggs with Energ-G Egg Replacer or Oil as an egg substitute. 
    Top with fruit and natural peanut butter 
  5. Smoothies/fruit salad (they also sell vegan yogurt for about $1 at whole foods)
  1. Veggie Burger on Ezekiel bread with avocado, tomato, lettuce and Jalepeno.
    (I like the veggie burgers that are made of veggies rather than say the boca burgers that are mostly soy/wheat protein to replicate meat)
  2. Raw Chopped Salad** (This is my FAVORITE go-to when I don’t know what to eat, good for the work week)
  3. Soup - generally I just take anything I have and dice it or throw it in a blender then slow cook it when I know I’ll be home the whole day. Then I have soup for the rest of the week, same as the Chopped Salad. 
  4. Taco Salad - instead of meat, sub beans, instead of cheese sub nutritional yeast or Daiya “Cheese” (Daiya is tapioca based faux-cheese, it’s pretty tasty but not that healthy)
  5. Hummus Sandwich w/tomato, onion, lettuce, avocado, cucumber, sprouts, black olives, whatever looks good.
  1. Pasta w/Tomato Sauce and Beans 
  2. Red Beans and Brown Rice w/Greens
  3. Stir Fry and Brown Rice or Quinoa
  4. Various Veggie Casseroles - I think baking is the best and tastiest way to cook so I’ll make casseroles out of anything. Vegan Shepherds Pie, Veggie Pot Pie, Mediterranean Veggies with White Beans, Artichoke, Zucchini, tomato, garlic, etc. 
  5.  Mexican Quinoa, or nachos, or burritos, or tacos…..
    (Quinoa recipes: http://cheapveg.tumblr.com/search/quinoa)
  1. Nuts/Trail Mix
  2. Sun-dried tomato on baguette
  3. Apple and Peanut Butter w/cinnamon 
  4. Olives
  5. Veggies and Hummus
  1. Raw Banana Ice Cream** AMAZING 
    I’ll usually add strawberries, blueberries and a scoop of Peanut Butter and Co. Dark Chocolate Dreams, made from peanuts and cocoa, sorta like a healthier fudge. 
  2. Fruit Juice Popsicles
  3. Frozen Fruit - you can also blend frozen fruit to make a sorbet, similar to the banana ice cream method
  4. Various Types of Dark Chocolate (without milk, whey, etc)
  5. Vegan Pastries
    Still not really healthy but better than normal. They sell them pre-made at whole foods or you can make your own 
General Tips on Nutritional Substituting:
  • To cut down on empty carbs and to get extra Calcium, Iron, etc. I try to add green leafy vegetables to my meals and then a smaller portion of grains. (Here’s a link explaining how)
  • I put Nutritional Yeast on basically everything savory for some added B12
  • I put beans or nuts/nut butters in almost everything for Protein