Get 25 Quick and Easy Vegan Meal and Snack Ideas!

Taylor Wolfram

Vegan Registered Dietitian Nutritionist

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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

More quick and easy vegan meal inspo for ya! 😋

More quick and easy vegan meal inspo for ya! 😋

Confession: I’ve been vegan for over 12 years and JUST RECENTLY ordered my first case of soy curls 🤗 Have you tried them?

I’ve loved them whenever I’ve had them from restaurants (i.e. in tacos and quesadillas, in loaded mac n cheese, etc.) but have never made them at home! Until now 😏

Soy curls are super versatile, convenient and nutritious! ☑️☑️☑️

They’re made from whole soybeans so they contain all that nourishing plant protein, fiber and fat 👌🏼

There are virtually endless possibilities for using them and I started super simple by making these BBQ soy curls!

Here’s a peek into how this seemingly random meal came together in under 30 minutes with convenience foods from my fridge, freezer and cabinets!

-Preheat toaster oven for frozen tater tots
-Soak soy curls in warm water for 10 minutes
-Pop tots into hot toaster oven
-Whip up quick dressing for pre-shredded/bagged broccoli slaw (I used Vegenaise, apple cider vinegar, mustard, maple syrup, salt and pepper) and stir into slaw
-Drain and press water out of soy curls
-Sauté soy curls til a lil crispy then pour on bottled BBQ sauce, stir and season to taste (I added onion powder, garlic powder, salt and pep)

Voila! Ready in about 25 minutes!!

Think of the food you currently have at home. How can you shop your kitchen to throw together a satisfying meal?

ID: Top-down photo of a sheet-pan of baked tater tots, a mixing bowl of broccoli slaw, and a cast iron pan of BBQ soy curls.

This is SUCH an important message from the wonderf

This is SUCH an important message from the wonderful @ginnymessina‼️

It’s common in the vegan space to hear the saying, “Eat a variety of whole plant foods and the nutrients will sort themselves out.” I’ve also heard, “Just eat enough calories and you’ll get enough protein.”

There are such black-and-white messages about vegan nutrition going around! It’s either “you can’t get the nutrients you need as a vegan” or “it’s so easy to get enough nutrients as a vegan that you don’t even have to think about it.” Neither is true! There is so much nuance when it comes to nutrition and oversimplified messages on social media miss the mark.

I suspect the latter kinds of messages are trying to combat the fear that some folks have about becoming malnourished if they eat vegan.

Nutrient deficiencies are not a guarantee for those who eat vegan, but it does take some knowledge and intention to nourish yourself adequately (this goes for vegans AND non-vegans)!

Notice I said "some knowledge and intention," not "obsession with nutrition."

My goal with the Anti-Diet Vegan Nutrition Online Course is for you to feel calm and confident with food and nutrition. Not overwhelmed, stressed or confused. Are you ready to find your happy place with vegan nutrition?

✨My special #WorldVeganMonth bonus for new course participants is still going on! I'm offering an exclusive opportunity for those who join this month at no extra cost! Sign up before the end of the month to get an exclusive 1:1 Q&A opportunity with me. This kind of personalized service is typically only for my nutrition counseling clients - don't miss this limited time offer! Link in bio.✨

ID: A tweet from Ginny Messina that says "We can tell vegans to just 'eat a variety of whole plant foods and the nutrients will sort themselves out.' Or we can give them actual helpful and honest info that will ensure nutrient needs are met. I don't know about anyone else, but I'm going with the second option."

I know some of you need to hear this: There is NO

I know some of you need to hear this:

There is NO shame in taking dietary supplements.

There is NO shame in taking dietary supplements for peace of mind because you don’t want to micromanage your food intake.

There is NO shame in taking dietary supplements because it’s tough for you to meet your needs through food. Even if some vegans can meet X nutrient requirement through food, it’s OK if you can’t.

And for the record, I don’t have financial ties with any supplement brands and I don’t use affiliate links for supplements I recommend.

I’m all about empowering folks to meet their nutrient needs in ways that are accessible, realistic and sustainable!

In the Anti-Diet Vegan Nutrition Online Course I teach you which dietary supplements all vegans need and others that most or some vegans need based on a few factors.

If you want science-based information on dietary supplements for vegans, head to the link in my bio to dive on into the course!

#WorldVeganMonth

ID: A reminder notification that says “It’s OK not to meet 100% of your nutrient needs through food. Dietary supplements are nothing to be ashamed about.”

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