Vegan Meatless Mondays Made Easy

Eating one vegan meal a week can be as easy or as difficult as you make it. I created this guide to show you how very easy it can be and to wipe away all of your excuses.

TABLE OF CONTENTS

1. What is Vegan Food?

2. Meal Ideas

3. Super Easy

4. Easy

5. Medium Difficulty

WHAT IS VEGAN FOOD?

Vegan food isn’t a special type of food. Vegan food is really defined more by what it doesn’t include, which are animal products. Animal products include the flesh of animals themselves (land and sea animals as well as insects) and their “secretions” as Colleen Patrick-Goudreau puts it (gross but accurate). These secretions include honey, milk and eggs, which as a result includes foods made with milk and eggs, like cheese, mayonnaise and yogurt.

MEAL IDEAS

Following are for breakfast, lunch and dinner that range from Super Easy to Moderately Difficult or Medium. None of these ideas are Very Difficult or Hard. Those listed as Medium difficulty just take more time than the others.

Super Easy

Breakfast

• Plain Bagel or Toast with Margarine or Avocado and Fruit

• Cereal and Milk with Fruit

• Overnight Oatmeal

• Yogurt and Fruit

Lunch

• Garden Salad

• Salad with Vegan Chicken (store bought)

• Taco Salad

• Veggie Sub without Cheese (restaurant)

• Veggie Wrap without Cheese (restaurant)

• Vegan Burger (store bought), Vegetarian Baked Beans (store bought) & a Side Salad

• Vegetarian Sushi (restaurant)

Dinner

• Tacos with Tomatoes, Rice, Corn, Black Beans and Salsa

• Spaghetti with Marinara Sauce

• Pizza without Cheese (restaurant)

Easy

Breakfast

• Cooked Oatmeal with Fruit

• Cream of Wheat with Fruit

• Grits with Fruit

• Pancakes & Sausage/Bacon

• Waffles & Sausage/Bacon

Lunch

• Caesar Salad

• Chickpea “Chicken” Salad Sandwich

• Garden Salad with 5 Minute Chickpeas or Black Beans

• Homemade Veggie Wrap

• Dinner

• Spaghetti with Vegan Beef Crumbles and Marinara Sauce

• Tortilla or Pita Pizza without Cheese or with Vegan Cheese

Medium

Breakfast

• Tofu Scramble with Avocado and Sausage

• Breakfast Quiche

Lunch

• Roasted Vegetable Sandwich

• Marinated Portobello Sandwich

• Garden Salad with BBQ Tofu

• Homemade Meaty Vegan Burger with Baked Beans and a Side Salad

Dinner

• Butternut Squash Quesadillas with Refried Beans and Salsa

• Chili

• Lemon Angel Hair Pasta with White Beans and Basil

• Soup and Salad with French Bread

• Peanut Udon Noodle Salad

• Vegetable Stir Fry with Tofu, Rice Noodles and Store Bought Sauce
  
  

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