Get 25 Quick and Easy Vegan Meal and Snack Ideas!

Vegan Registered Dietitian Nutritionist

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As we reflect on #WorldVeganMonth, let's talk abou

As we reflect on #WorldVeganMonth, let's talk about animal rights activism.

Some AR activists will say, "Getting people to eat vegan by any means necessary is good for the animals."

I disagree. Especially with the “health argument” and “weight loss argument” commonly used.

We don’t just need people to eat plant foods. We need activists and accomplices going beyond individual consumer behavior. We need radical, systemic change, not just dietary change!

“The health argument” doesn’t necessarily translate to animal rights activism. Maybe it eventually does for a few folks, but a lot of plant-based dieters won’t change anything other than their diet and won’t get involved in liberation work.

Not only are there tons of false health claims endlessly regurgitated that are not grounded in strong science (therefore making vegans look ignorant, unreliable and manipulative when they use these tactics), but they can cause a lot of fear, stress and anxiety about food.

When people are so freaked out about oil, sugar and processed foods, they’re spending energy unnecessarily obsessing about diet when they could be using that energy toward liberation work.

What's more, folks who “go vegan” for health reasons are at a higher risk for disordered eating than those whose motivations are grounded in ethics (published research + my clinical experience support this).

The “weight loss argument” is also terrible. It perpetuates weight stigma & body shaming, erroneously equates thinness with health, and again distracts people from the goal of this movement.

When people don’t experience the big health and weight loss results they expected, they’re likely to ditch their plant-based diet. Because that’s all it ever was to them, just another fad diet with broken promises.

This approach is not only ineffective, it also breeds discrimination and harms vegans and potential vegans who may not fit narrow ideals of health and weight.

We don’t need to mislead or shame people into caring about animals. I firmly believe these tactics are not the way toward animal liberation. I do think we need to widen our circle of compassion to human animals and be consistent in our body liberation work.

One of the most common "mistakes" I see plant eate

One of the most common "mistakes" I see plant eaters making: not eating enough legumes, grains and fats!

This leads to feeling hungry, dissatisfied and depleted.

Yes, fruits and veggies are packed with nutrition. Yes, they are linked to many health benefits. But that doesn't mean that simply eating a lot of them will cover ALL your nutrient needs.

Eating plant-based doesn't = just eating fruits and veggies. There is a lot more to adequate plant-based nutrition than eating a rainbow of produce.

My #WorldVeganMonth special bonus is ending 🔜 so if you've been thinking about joining the Anti-Diet Vegan Nutrition Online Course, now is the time!

➖Join the course by 11:59pm Central Time TONIGHT to get 1:1 access to me through the rest of the year at no extra cost!
➖A portion of your purchase will be donated to Food Empowerment Project 💓

ID: A tweet from Taylor that says "Fruits and veggies are great, but they aren't a meal. Grains, legumes and fats are important for both nourishment and satisfaction!"

🤔 “What supplements should I be taking as a v

🤔 “What supplements should I be taking as a vegan?”

💊This is one of the most common questions I hear as a vegan registered dietitian.

👩🏼‍🏫Which is why I made sure to include an entire module on supplements in the Anti-Diet Vegan Nutrition Online Course!

💊We dive into supplements that every vegan needs, those that most vegans need, and those and some may need.

Because your dietary supplement regimen should be individualized and based on your dietary intake, lifestyle, and other factors.

Come join the Anti-Diet Vegan Nutrition Online Course and get access to 20 modules of science-based nutrition information and practical tips & strategies!

#WorldVeganMonth

ID: A pill case with one compartment for each day of the week. Each compartment is a different color, in rainbow order starting with Sunday.

I hope your inner diet culture alarm goes off when

I hope your inner diet culture alarm goes off when you hear people say that certain vegan foods are just "transition foods." 🚨

While some foods like vegan meats and cheese can make it easier to transition for people who want super similar vegan replacements for the animal-based versions of those foods, that doesn't mean those foods are only OK to eat when you're first eating vegan!

These foods are ALWAYS OK!!!

I've been vegan for over 12 years and a registered dietitian for over 8 years and I regularly enjoy vegan meats, cheeses, ice creams and more!

Meeting nutrient needs as a vegan doesn't necessitate a whole-foods-only diet!

➖Learn how you can eat the foods you love AND feel confident about nutrition in the Anti-Diet Vegan Nutrition Online Course.
➖If you join the course during the month of November, you'll have exclusive 1:1 access to me through the end of year to get your nutrition questions answer AND a portion of your purchase will be donated to Food Empowerment Project!
➖Link to learn more and sign up for the course in my bio.

#WorldVeganMonth

ID: A tweet from Taylor that says "Saying certain vegan foods are 'transition foods' sends the message that they are somehow not OK to eat once you've 'transitioned' to being fully vegan. Its OK to eat all vegan foods all the time. Whether you've been vegan for 10 days or 10 years."

A compassionate holiday feast doesn’t have to be

A compassionate holiday feast doesn’t have to be low on flavor!

All the usual favorites sans animal parts 🥰

Roast + gravy: @fieldroast
Green bean casserole: @nora_cooks_vegan_
Mashed potatoes: smashed red skins with roasted garlic, butter, milk, salt, pepper
Corn: butter, salt, pepper
Brussels: roasted with olive oil, salt, pepper
Stuffing: my go-to old recipe from VegWeb (anyone remember that site?!) that includes mushrooms, leeks, kale, pine nuts and more with homemade sourdough and you guessed it, plenty of butter
Cranberry: veganized @npr recipe from Mama Stamberg

And @chefchloe’s pumpkin tiramisu for dessert!

In the words of @zipporahthevegan, would you smash or pass? 😋

#WorldVeganMonth

Hey hey, do you know where to get your ALA? ALA i

Hey hey, do you know where to get your ALA?

ALA is the essential omega-3 fatty acid and it is found in plant foods!

Regardless of if you take an EPA or DHA supplement (other kinds of omega-3s), you still need ALA.

Here are the top sources of ALA!

Chia seeds
Ground flaxseed
Flaxseed oil
Walnuts
Hemp seeds
Canola oil
Soybean oil

In the Anti-Diet Vegan Nutrition Online Course, I teach you how much ALA vegans need, how much ALA each of these foods has in standard serving sizes, and how to make sure you're getting enough! Link in bio to learn more and join the course! **Sign up by the end of the month to receive exclusive 1:1 access to me through the rest of the year to get your nutrition questions answered!**

What are your fave ways to enjoy these ALA-rich foods?

#WorldVeganMonth

Reminder: You can use white flour and regular suga

Reminder: You can use white flour and regular sugar and full amounts of fat when baking. 🥧🧁🍰🍩🍪

It doesn’t have to be whole-grain, low-sugar, no-sugar, processed-sugar-free, oil-free, low-fat, etc. Even if you have a health condition such as diabetes!

And TBH, my inner diet culture alarm goes off 🚨 when I see recipes with some of these buzz words - anyone else?

Funny story: I’m a MUCH better cook than I am a baker. I like to be creative and improvise, which doesn’t work with baking because you need to be super precise. I’ve had so many less-than-stellar baked goods because of my “a little of this, a little of that” approach 😆 But I actually stuck to a recipe and guess what, it turned out great! Who knew?! 😂

Who else is team double chocolate?! 😋🤗🍫

This muffin recipe is from @karissasvegankitchen!

ID: A top-down photo of a dozen double chocolate muffins on a cooling rack.

Who else is sick of hearing how “necessary” da

Who else is sick of hearing how “necessary” dairy is for strong bones? 😒

Not only is dairy an INCREDIBLY cruel industry, but we don’t actually have super strong data backing up the claims that drinking cow milk prevents osteoporosis.

What’s more, you can get your bone-building nutrients from vegan foods, beverages and dietary supplements! 🦴

➖Want to learn more about meeting your nutrient needs without animal-based foods and drinks?
➖Join the Anti-Diet Vegan Nutrition Online Course! It’s a one-of-a-kind resource that gives you all the scientific and practical info you want with none of the restrictive advice, body shaming or woo. Link in bio.
➖If you join the course during the month of November, you'll have the exclusive 1:1 access to me through the end of the year to get your nutrition questions answered!
➖I am also donating a portion of November course proceeds to Food Empowerment Project 💓

#WorldVeganMonth

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