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In a hurry? Fix a tasty meal in minutes with one of these easy vegan recipes

To succeed on our weight loss program you must learn to fix a few easy vegan recipes. Our easy vegan recipes rely on foods that don't need much preparation or cooking time. Once you understand the basics, you can quickly shop and prepare meals. 

Here are the basics:

Choose a few whole plant foods.

Cook them if needed.

Flavor them with a simple dressing or sauce.

You have a simple meal.

Below are some of the quick foods we use:


Ingredients for easy meals

  • Packages of washed romaine, spinach, and mixed greens

  • Frozen spinach, collards, and other greens

  • Grape tomatoes, baby carrots, broccoli flowerets, sugar snap peas, and any other packaged fresh produce that doesn't need to be peeled and chopped. Bottled minced garlic.

  • Frozen vegetables like green beans, broccoli, cauliflower, and carrots. We also like plain frozen vegetable combinations that don't contain a sauce.

  • Canned tomatoes, tomato sauce, tomato paste, salsa, and oil-free marinara sauce serve as a base for many easy vegan recipes. Canned tomato products are often high in sodium. Look for no-salt versions. 

  • Potatoes, yams, sweet potatoes, and other root vegetables

  • Frozen oil-free hash browns

  • Red lentils (fast-cooking legumes)

  • Frozen green peas, lima beans, and edamame (green soy beans) - all are legumes. Home-cooked beans stored in the refrigerator or frozen in ziploc bags.
  • Canned beans. Black beans, kidney beans, white beans, garbanzos, and pinto beans add substance to many easy vegan recipes. Try to find low sodium or unsalted beans. Look for fat free versions of bean dip, vegetarian refried beans, vegetarian chili and vegetarian baked beans.

  • Rolled oats, quinoa, and bulgur wheat (fast-cooking grains)

  • Fresh or frozen corn (a whole grain).

  • Home-cooked brown rice stored in the refrigerator or frozen in ziploc bags. 

  • Raw nuts and seeds for dressings and sauces add a touch of rich flavor to many easy vegan recipes. (keep them in the freezer)

Easy breakfast recipes


Speedy Oatmeal Recipe. Any dietitian will tell you that breakfast is the most important meal of the day. In our house, oatmeal is a popular breakfast. Here is our favorite oatmeal recipe, streamlined so you can make it fast!
Jerry's Muesli Recipe. Better than any whole grain cold cereal on the market. Chewy and sweet with just a few nuts. A perfect low fat breakfast that will stay with you for hours.
Rice Milk Recipe or Rice-Cashew Milk. When we want milk for our cold cereal, we make our own with one of these easy recipes. They taste good and cost just pennies to make.
 

Lunches and snacks


A common lunch at our house is leftovers! Plan ahead and always make large quantities of food for dinner. Vegan food keeps well and always seems to taste better the next day. We also like to snack on raw veggies and dips. 

Baba Ganoush Recipe. This middle eastern dip is made of roasted eggplant and has an exotic smoky flavor. It is easy to make and good with veggies.

A baked potato or sweet potato is also good for a snack or quick lunch. They even taste good cold. Try dipping slices of cold baked potato in dijon mustard. Yum! But our favorite way to cook these low fat veggies is as spicy roasted chunks.

Spicy Roasted Potato Recipe. Try making these using part gold potatoes and part orange sweet potatoes. They are so delicious and guilt-free.

Salads are easy vegan recipes. And dark leafy greens are the most nutritious foods on the planet. Add some beans, peas, corn, or cubes of cooked potato to make them more filling. Stay away from oily salad dressings. Even bottled "fat free" dressings often contain oil. Read the ingredient list. It is cheaper and healthier to make your own dressings.

Balsamic Dressing Recipe. Absolutely oil-free and so versatile. Everyone asks for this recipe.
Ranch Dressing Recipe. Made with raw cashews, this dressing is delicious and healthy. 

Although bread has a high calorie density, sometimes we like vegetable sandwiches or veggie burgers for lunch. Try one of these easy vegan recipes for tofu-based spreads.

Tofu Mayonnaise. Much less expensive than the bottled vegan products and easy to make too. Use it for potato salad or as a base for dips.
"Secret Sauce" Sandwich Spread. Use part of a batch of Tofu Mayonnaise to make this spread. Perfect for veggie burgers and very low in calories.

Take your lunch to work most of the time.  If you don't have a refrigerator at work, get a small cooler and some ice packs. If you must go out for lunch, take your own salad dressing.


Dinners

For most people, dinner is the biggest meal of the day. If you want to lose weight, it makes more sense to eat a big breakfast, a medium-sized lunch, and a light dinner. You don't need a lot of calories at night because you are just going to sleep. You will sleep better with just a light meal in your stomach, and you will be hungry for breakfast!

Begin your dinner with a salad or a small bowl of soup, then eat some steamed greens and vegetables. Add a few slices of sweet potato or some brown rice if you like. Top them with a sauce or even with Ranch Dressing.

Steaming Vegetables. This is the best way to cook vegetables. You can steam your sweet potato or potato right in the pot with the vegetables.

All you need is a sauce to complete your meal. Try one of these easy vegan recipes:

Easy Barbecue Sauce Recipe. Sweetened with dates and molasses and containing no added salt, this no-cook sauce is very quick to make.
Enchilada Sauce Recipe. Dark and rich tasting with a secret ingredient you will love. You don't have to make enchiladas to enjoy this sauce on veggies.
Peanut Sauce Recipe. If you have a craving for the taste of peanut butter, don't panic. Just make up a batch of this reduced-calorie sauce.
Pizza Sauce Recipe. Use whole wheat pita bread for your crust. Spread with this delicious sauce and some water-sauteed veggies. Good on potatoes too.
Teriyaki Sauce Recipe. This is not your typical sickening-sweet teriyaki sauce. It has a mild pineapple flavor with the zip of ginger and chilies. Yum!


Low fat vegan desserts


But what about dessert? Everyone knows that fresh fruit is the ideal dessert on a weight loss program. But sometimes we just want something a little more....special. Here are some easy vegan recipes for dessert:

Easy Apple Crisp Recipe. This dessert is so healthy it doesn't even count as a splurge. Eat as much as you want, even for breakfast or a snack.
Vegan Chocolate Chip Cookies. Make of whole wheat flour, and sweetened with dates, applesauce, and bananas. These are amazingly good cookies.
Tofu Cheesecake. Sweetened with just pineapple and dates, on a delicious gluten-free crumb crust. Garnish with fresh berries for a taste treat.
Banana Cake Recipes. We often take one of these delicious cakes to potlucks. They taste rich, but they are sugar-free and completely healthy.
Homemade Energy Bars. These treats are made from tropical fruits and rolled oats. They are only 100 calories each; keep some in your freezer.
Low Fat Chocolate Dessert Bars. We sweeten these moist bars with cherries, not sugar. Cocoa powder gives them a rich chocolate flavor.

It only takes a little practice to create easy vegan recipes from steamed vegetables, beans, grains, and oil-free sauces. Soon you will be able to make endless variations on this theme. You will eat until you are satisfied and your weight will return to normal without hunger. Enjoy!

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