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20 Easy and Healthy VEGETARIAN Meals: No Prep Required!

I had a post over the winter listing 20 simple meals that required little to no prep. Needless to say, it was a pretty big hit and everyone loved it! Because of the successful post, I’ve decided to periodically provide different lists in the same format that cater to various diets and eating plans. Today’s post is all about easy and healthy vegetarian meals. Note that while these meals don’t include animal proteins, they do include dairy products and eggs. Stay tuned for other eating plans, and let me know what kinds of lists you’d like to see in the future!

I’ve tried to make these vegetarian meals as healthy and balanced as possible. Some meals focus more around carbs (because let’s be honest, who doesn’t love carbs), and some focus more around protein. My goal is for you to get a variety of nutrients from these vegetarian meals and ensure you don’t get bored.

vegetarian mezze platter

One final tidbit in case you’re wondering: portions for these meals are approximate. I consider them pretty standard portions for the average person. But ultimately do what works for you! If that means eating more or less than the suggested serving size, do that. As long as your portions are in line with your daily caloric requirements, you should be good. Even if you don’t follow these vegetarian meal ideas exactly, they’re still a great launching pad for healthy and easy vegetarian meals.

Breakfast

  • Whole Grain Cereal with Almond Milk—Pick 1 cup of your favorite low sugar, whole-grain cereal and eat with 1 cup of Almond milk (or milk substitute). Top with 1 cup of mixed berries and 1 tbsp of raw walnuts.
  • Instant Oats with Banana—Microwave 1 packet of plain instant oatmeal with 3/4 cup milk substitute for 1-2 minutes or until cooked. Top with a sliced banana, a sprinkle of cinnamon (or even pumpkin pie spice), and a sprinkling of flax for some omega 3’s.
  • Healthy Vegetarian Egg McMuffin—Toast a sprouted grain English muffin. While the bread is toasting, fry one egg in a teaspoon of coconut oil. Arrange the cooked egg between the toasted English muffin. If you want some extra nutrients, add a handful of baby spinach and a couple of slices tomato for a protein-packed vegetarian breakfast.
  • Breakfast On The Go—Grab your favorite whole grain cereal bar (Nature’s Path makes some great low-sugar varieties). Pair with a carton of low-sugar Greek yogurt and a banana.
  • I Love You a Latte—Using soy (or even cow’s) milk actually provides a ton of protein to start your daily, even when you’re not super hungry. Brew a cup of strong coffee. While the coffee is brewing, heat up 4-6 oz of soy milk (you can really use any milk, just make sure it has protein) in the microwave. Mix the two together in a giant to-go cup, adding a teaspoon of vanilla extract and a dash of cinnamon if you’d like. Pair with your favorite fruits.

Lunch

  • Egg Salad Sandwich—Dice two hard boiled eggs and mix with 1 tablespoon each of mayo and mustard. Spread onto sprouted grain bread and top with greens, tomato, onion, and a dash of paprika.
  • Deconstructed Falafel Salad—Mix 1 cup drained chickpeas with 2 tablespoons of lemon juice and 1 tablespoon of olive oil. Add a handful of freshly chopped parsley and season with salt/pepper to taste. Spread the chickpeas on a bed of your favorite greens and add some lycopene-rich chopped tomato.
  • Grown-Up Grilled Cheese—Spread 2 slices of sprouted grain bread (or bread of your choosing) with some grainy mustard. Add 2 slices of Munster cheese and 1/2 of an apple thinly sliced. Grill with non-stick spray until bread is golden brown and cheese has melted. Pair with your favorite raw veggies.
  • Healthy Indian Rice and Beans—Cook 1/2 cup of lentils according to package directions. Season with 1 teaspoon of turmeric, 1/2 teaspoon each of coriander and cumin, 1 teaspoon of curry powder, and 1 tablespoon of tomato paste. Add 2 tablespoons of water if mixture is too thick. Eat with brown rice, basmati rice, or even quinoa.
  • Veggie Wrap—Spread 2 tablespoons of hummus on a whole-grain tortilla. Fill the wrap with your favorite veggies. Some of my personal combinations are spinach, roasted red pepper, and sprouts. Or try grated carrots, sliced cucumber, and arugula!

Dinner

  • Pasta with Homemade Marinara Sauce—Saute 1 small onion with 1 clove of minced garlic in a little olive oil. Add 1 can diced tomatoes, 1 can tomato sauce, 2 tablespoons of tomato paste, 1 tablespoon of Italian seasoning. Let the sauce simmer for 30 minutes before enjoying with your favorite pasta. Feel free to add mushrooms and chopped bell peppers for more fiber and nutrients.
  • DIY Asian Brown Rice Bowl—Steam your favorite brown rice according to package instruction. Meanwhile, pan fry your favorite veggies (broccoli, carrots, snow peas, red bell peppers, etc) in a little soy sauce, fresh garlic, and grated ginger. Add a little tofu if you’re super hungry and want extra protein.
  • Butternut Squash and Spinach Frittata—Saute one small diced onion with 1 1/2 cups of frozen butter nut squash. When the squash has thawed, add 2-3 cups of spinach and cook until wilted. Pour 3 eggs+ 3 egg whites that have been mixed over the vegetable mixture. Cook until eggs are cooked thoroughly, broiling the pan in the oven if needed.
  • Lentil Tacos—Cook 1/2 cup of lentils according to package instructions. Season with 2 teaspoons of chili powder, 1 teaspoon of paprika, 1 teaspoon of cumin, salt and pepper to taste, and 1 tablespoon of tomato paste. Let the mixture simmer for 15-20 minutes until flavors are combined. Serve in tortillas with your favorite fixings (lettuce, cheese, sour cream, guacamole, etc). You can even serve these lentils on a bed of lettuce for a vegetarian taco salad.
  • Stuffed Bell Peppers—Cook 1 cup of brown rice or quinoa according to package directions. Meanwhile, mix 1 can of drained black beans with 2 diced tomatoes, a handful of chopped cilantro, 1 tablespoon of chili powder, 1 teaspoon of ground coriander, and 2 tablespoons of lime juice. Mix the rice and bean mixture together, then stuff into 2 bell peppers. Bake the bell peppers for one hour at 375 degrees. During the last 15 minute of baking, top each pepper with 2 tablespoons of shredded cheese. You’re also welcome to enjoy this rice and beans mixture on its own!

Snack

  • Raw Sprouted Hummus with Cut up Veggies—Get the recipe here, of feel free to buy an all natural hummus from your grocery.
  • Try One of My Fruit Salad Recipes—I have 13 different fruit salad recipes, so there’s something for everyone. Add 1/2 cup of cottage cheese for some protein.
  • Mini Veggie PizzaTop a sprouted grain tortilla with store bought, low-sodium marinara sauce. Add 1-2 oz of mozzarella cheese and your favorite veggies like peppers, mushrooms, olives, and fresh tomatoes. Bake at 350 for 5-10 minutes until cheese has melted.
  • Homemade Trail MixMix your favorite raw nuts, seeds, and dried fruits for a high-energy and portable trail mix. Try my Persian trail mix recipe if you’re up for it!
  • PB & BSpread one slice whole grain bread with 1 tablespoon all-natural peanut butter. Top with one banana sliced (and a drizzle of honey if you’d like).

Eating healthy vegetarian meals isn’t as difficult as you would think! There’s no reason to scarf down cheese pizza and soda just because they’re technically vegetarian options. What other kinds of meal plans would you like to see me write about? Comment below and let me know 🙂

Photo credit via Astor Mediterranean 

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