Get 25 Quick and Easy Vegan Meal and Snack Ideas!

Taylor Wolfram

Vegan Registered Dietitian Nutritionist

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Do you roll your eyes when someone asks where you

Do you roll your eyes when someone asks where you get your protein? 🙄

I know, I know. It’s not that hard. And there’s also *such* a chill attitude about protein in the vegan space (because we’re used to the argument that you NEED animal meat for protein, which obviously isn’t true) that some people don’t eat enough. I see the same with calcium (that’s another post for another day).

The easiest way to make sure you’re getting enough protein as a vegan?

Eat legumes several times a day!

Another way to think about it: Anywhere animal meat is typically eaten, substitute legumes. This can be beans, lentils, peas, tofu, tempeh, peanuts, peanut butter, or fun vegan meats made from soy or pea protein! Seitan is great, too.

And make sure you’re eating legumes plentifully. Not just a few beans tossed on your salad or a smear of hummus on your veggie sandwich. Vegans need full helpings of legumes!

You don’t have to measure your food, but if you suspect you’re skimping on the legumes, start bumping up those portion sizes.

What questions do you have about plant-based protein? 🤔

Do you know what dietitians do? 🤔 What does it

Do you know what dietitians do? 🤔
What does it even mean to be "anti-diet?" 🧐

It's OK if you don't know the answers to these questions - lots of people don't! Which is why I took the time to break it down in a blog post. I explain what the RD credential means, how it's different from a "nutritionist," and what working with an anti-diet dietitian is like!

Here are 8 signs that you're ready to work with an anti-diet dietitian:
1. You want to be seen as more than your weight
2. You want to say goodbye to diets
3. You want to support your health
4. You want to feel in charge of your healthcare
5. You want to work on your relationship with food
6. You want to learn how to listen to your body
7. You want to learn how to work with your body
8. You want to improve your body image

My wonderful associate RD Jessica has openings for one-on-one counseling if you're interested in giving it a go!

Want to learn more? Links in bio to:
〰️ The full blog post "8 Reasons to Work with an Anti-Diet Dietitian"
〰️ About Us + Our Values
〰️ Nutrition Counseling (learn about our approach, get answers to FAQs, and apply to work with us)

Do you have any questions about the anti-diet approach or what it’s like working with an anti-diet dietitian?

Hiya friends! I’ve had a lovely time disconnect

Hiya friends!

I’ve had a lovely time disconnecting from work and doing some adventuring the past couple weeks. We took a road trip to the mountains for some backpacking and camping. And of course had to visit a local sanctuary @luvinarms and stop at @modernloveomaha for some delicious eats on the way there and back 🤗

Content here is about quality over quantity so please don’t get worried if you don’t see me posting super frequently. In cultivating a more authentic and healthful relationship with social media I’ve learned better boundaries and am still figuring out how this app best fits into my life.

Have you ever been to an animal sanctuary? What was the experience like?

Image Descriptions

Photo 1: Taylor is smiling and wearing a tie-dye shirt from @farmanimalrefuge that says “Be Nice to Animals.” She is standing next to and petting Samantha, a black and white calf who was rescued from the dairy industry. They are inside a spacious barn with plentiful clean hay on the floor and a of tub delicious hay that Samantha is eating from.

Photo 2: Taylor is in the spacious indoor pig pen with Lily (who is pink and was rescued from a large factory farm), and Felix (who is black and pink and rescued from a ranch just before he was doomed to slaughter). Both pigs are snuggling sweetly on their sides in their clean hay. Taylor is smiling while kneeling next to Lily and giving her a belly rub.

Photo 3: A close-up of Chamomile the turkey, who has white feathers and a red neck and fuzzy head. Photo taken by Taylor as sweet Chamomile was coming up into her lap. Chamomile’s beak is very short, as a result of the routine practice in the turkey industry of cutting or burning off beaks without anesthesia. This is done because the birds are crammed so tightly into confined spaces that they peck at each other out of stress.

Photo 4: A mural that says “See Life in Sea Life” with various sea plants and animals depicted along with a human diver and a fishing boat at the surface.

Photo 5: A herd of elk in a meadow in Rocky Mountain National Park. There are several smaller female elk who are grazing and one large male with big antlers watching over them.

Continued in comments!

One of the most important things to consider when

One of the most important things to consider when navigating the intersection of veganism and any level of disordered eating is: what are your motivations?

Are you truly in it for ethics or do you believe that eating vegan is the key to everlasting health or weight loss? Are you terrified of eating any amount of animal products because you think they will give you a disease or make you gain weight? Are you vegan in all areas of life or just with food?

Here's the thing: It's not as simple as, "Do you care about animals?" Because it's totally possible, and quite common, to be ethically motivated to live a vegan lifestyle and also have disordered thoughts about food. If this is you, you're not alone!

My associate RD @jessicasteinbachrd penned this fantastic blog post outlining 9 important questions to ask yourself to help you further understand your intentions and how disordered eating may or may not be showing up in your veganism.

A must-read for anyone experiencing disordered thoughts and behaviors as a vegan, and for anyone who works with clients who are struggling with this!

➕Are there any questions you’d add?

〰️Get one-on-one ED recovery support with Jessica by clicking the link in bio and heading to “nutrition counseling.”

♾Link to full blog post also in bio.

➖Disclaimer: None of my social media posts constitute professional advice or medical care. Please work with your providers for personalized support.

Did you know that not only is it possible to fight

Did you know that not only is it possible to fight more than one system of oppression at a time, but it’s actually beneficial to other causes, too?

I’ll never understand those who intentionally leave out certain groups from their social justice work. Be it other humans or other animals.

This post is specifically about vegans who choose not to challenge anti-fatness… Maybe it’s because the [false] mainstream narrative about fatness is that it’s an individual choice within individual control and people deserve whatever weight stigma they experience? Or that people are convinced that shaming fat folks and pathologizing their bodies is somehow motivating or helpful? Or that size = health and health = morality?

How do you challenge anti-fatness?

➖See my highlight “fat-posi accounts” for fat activists and influencers to follow.
➖See my highlight “HAES” to learn about the Health At Every Size approach and its principles.
➖Check out consistentantioppression.com and read The Vegan Bill of Consistent Anti-Oppression.

ID: Slide 1 is a tweet from Taylor that says “Challenging anti-fatness doesn’t take anything away from other social justice or liberation movements. In fact, it strengthens them. All oppression is connected.” Slide 2 is a tweet from Taylor that says “If you’re a vegan thinking, ‘I don’t care about humans, I only care about non-human animals,’ then consider how your bigotry is actively excluding people from the animal rights movement and hindering the cause. Consistent anti-oppression is the way.” Both tweets are set on tan and orange backgrounds.

It’s not, “fat people can be healthy so don’

It’s not, “fat people can be healthy so don’t be so quick to judge them.”

When we pick and choose who ~deserves~ respect and dignity based on health status, we’re being really gross and oppressive. It’s called healthism, look it up 🙃

It doesn’t matter if a fat person is “healthy.” It doesn’t matter what they eat or how they move their body. It doesn’t matter what health conditions or disabilities they have. It doesn’t matter why they’re fat. They don’t deserve stigma, judgment and discrimination.

They do deserve equal access, fair treatment and everyday kindness just like everyone else.

Body liberation for e v e r y o n e

Tweet from @theshirarose shared with permission ❤️

ID: Tweet from Shira that says “It is no one’s business whether or not a fat person is healthy. Fighting about that detracts from the actual issue; that fat people don’t have equal access to medical care, employment, travel, etc. Someone’s health status has nothing to do with whether they deserve respect.”

“You can’t pour from an empty cup.” “Put

“You can’t pour from an empty cup.”

“Put on your own oxygen mask before assisting others.”

What other sayings help you remember to prioritize your own self-care?

The quote in this image was inspired by my own reflection on my last year in business. Since working for myself full-time, I’ve been sharing yearly updates/lessons/milestones in long-form blog posts. Last week I published a post all about the past year (link in bio).

Learning how to protect and nurture my own energy has been a critical piece in being able to show up and counsel my clients, support my employee, run my online course, provide free content on social media and my blog, mentor professionals, engage in continuing education, and give talks to groups of RDs.

My mission in this business is to help folks feel confident about food and make peace with their bodies. It’s not to conform to hustle culture or burn myself out. And yet, running a business in a capitalistic society feels like a constant battle against the endless pressure to do/work/make more.

If you’re a helping professional, a caregiver, a volunteer, an activist… remember that we can do the most for others when we’re taking the best care of ourselves. This is often something I remind my vegan clients about - especially as it relates to being an animal activist in recovery from an eating disorder or disordered eating.

So here’s a Monday mantra for you, a little phrase to help you put yourself first, find your center, and work on tending to your needs. If not for you, do it for the ones who need you. ❤️

ID: REPEAT AFTER ME I can only show up for others when I am showing up for myself

What @jennifer_rollin said! Here’s the thing: Y

What @jennifer_rollin said!

Here’s the thing: You deserve full recovery. And that doesn’t include dieting or restricting, no matter how “healthy” it may seem.

If you’re struggling with completely letting go of diet mentality in ED recovery, we’re here for you! Head to the link in my bio and click on “nutrition counseling” to learn how we can help.

Tweet shared with permission ❤️

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