Do you live in a constant state of hurry? Are you trying to get familiar with a Whole Food Plant-Based diet and wondering what to eat day in and day out? Are you wishing for quick and easy meals to cook? If so, this post is for you!
I have a secret. Cooking isn’t my favorite thing to do. That sounds funny coming from a Health Coach that promotes healthy eating, leads a support group, and prefers a home-cooked meal over a fast-food meal any day! For that reason, I wanted to share with you how I make quick and easy Whole Food Plant-Based meals.
I like the result of cooking, the goodness that comes from the vitamins and nutrients of the food that I carefully selected. What I don’t care for is the “act” of cooking. It never really has been on my list of favorite things to do.
So I came up with ten quick and easy to make, home-cooked Whole Food Plant-Based meals that will have you in and out of the kitchen in no time at all! Let’s check them out:
#1 – Veggie Pizza:
Buy or make 100% whole grain crust. Trader Joe’s and Engine-2 brands have good pizza crusts, as well as Angelic Bakehouse’s Flatzza. If you can’t find these, look for chemical-free.
However, you can make your own and freeze them to pull out when you are in a rush. The Forks Over Knives recipe app has a great recipe.
Then add an organic pizza sauce (many more choices for this), chop up tons of your favorite veggies pretty thin. Top the pizza with as much as you like.
Sprinkle nutritional yeast and any flax or hemp seeds if you’re in the mood. Set the oven to 405 degrees and bake it until the crust is brown and veggies and hot and still a little crispy.
#2 – Veggie Burgers:
One can of salt-free, beans, one medium yellow onion, one green bell pepper, one Roma tomato, two cups organic rolled oats, one or two carrots (about a cup), one TBS sweet smoked paprika, one TSP turmeric, and two TBS flax seeds.
Heat a non-stick pan (ceramic preferably) and, when hot (must be well heated to form a crust to prevent sticking), spoon the mixture into the pan and shape into a circle. Let it heat through before touching it. Once the side facing the pan is crispy, turn the patty over and press it down a bit. Let it brown as well.
If you don’t have a non-stick pan, you can place the burger on a piece of (non-bleached) parchment paper. I did this for quite some time until I bought ceramic pans. Just fold it over the burger, so the parchment covers both sides, and you can flip it quickly without removing it from the paper. You can combine this with Home Fries.
#3 – Home Fries:
Cut potatoes into wedges. Get them wet (with water, not oil) and sprinkle sea salt, black pepper, garlic powder, and nutritional yeast on them. Heat the oven to 400 degrees, and cook until golden brown or a fork goes through without effort.
#4 – Veggie Sub Sandwich:
Use 100% whole grain bread, add ½ TBS honey, 1 TBS brown mustard, and one TSP Sriracha sauce to the sandwich. If you don’t like this combo, keep trying WFPB sauces till you find one you enjoy. There are lots of recipes in the Forks Over Knives app. Slice and chop tons of great veggies and cover the bread. Add a generous amount of spinach leaves. Enjoy!
#5 – Oatmeal with Berries:
Measure out ¼ cup of organic rolled oats. Put it in a microwave-safe bowl with pretty high sides. Cover the oats (generously) with plant-based milk. Add a serving of berries (1/4 to ½ cup). Microwave on high for three minutes. Top with one TSP of coconut palm sugar.
#6 – Avocado Toast:
Use 100% whole-grain toast. Spread avocado (1/4 on each piece) and then either eat like that or top with hemp seeds, nutritional yeast, flax seeds, sliced tomatoes – the options are endless. Yum!
#7 – Bean and Guac Tacos:
Smash your favorite cooked beans, spread them on a 100% whole wheat flour tortilla. Spread avocado on the tortilla and add salsa, fresh spinach leaves, and pico de gallo.
#8 – Grain Bowl:
Get a big bowl, add a serving of your favorite cooked whole grain (brown rice, farro, quinoa, or couscous). Then add your favorite beans, spinach diced tomatoes, and other favorite chopped veggies, top with seeds like hemp or sunflower. Then add salsa and pretty much anything else you want. So fun and easy!
#9 – Grits:
Add ¼ cup dry grits and one cup water to a large bowl. Cook in the microwave for 6 minutes. Add nutritional yeast, garlic, sea salt, black pepper, and avocado slices.
#10 – PB&J:
Probably my favorite. It’s the kid in me! You know how this one goes. Just use fresh ground Peanut Butter if you can get it. (It’s tastier, oil-free and cheaper).
Also, use chemical-free jelly, jam, or preserves with no added sugars. Be sure not to choose a sugar-free option because most artificial sweeteners have toxic chemicals. When you read the label, it should just list the ingredients with no additives.
#Bonus – Lentil Soup:
Had to give you one more! If those quick and easy meals weren’t enough, here’s another one! This soup may take a little longer to cook, but the left-overs last for days, and it is a great “go-to” when you are in a hurry. Get a large pot, fill half with water.
Bring water to a boil and add a few TBS of minced garlic. Then add ten chopped potatoes, twelve diced celery sticks, one whole green bell pepper, ½ bag of brown lentils, two large yellow onions, two or three Roma tomatoes, and a pound of chopped carrots.
Bring to a boil and cook for about 5 minutes. Then turn heat down to a simmer for about an hour. Add 3 cups of chopped cabbage. Cook for another 15 minutes. Add sea salt, pepper sweet smoked paprika, and garlic powder.
The great thing about this lentil soup is that you can add anything you like to it as long as you have lentils. It’s so easy and all to your taste!
So there you have it. Ten quick and easy Whole Food Plant-Based meals (and one awesome bonus meal) that will have you in and out of the kitchen in a jiffy!
I purposely did not write this in a “long recipe form” because this is not a recipe blog. I just wanted you to have something that you could refer to without having to stick to a recipe.
Any of the meals above can be changed or tweaked in any way you like. The main thing to remember with WFPB cooking is a whole food should be unrefined and chemical-free. Plant-based is just that, no animal proteins. It’s best not to use oil or refined sugars. Easy huh? For more information, follow along on this blog.
Thanks for reading!
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If you are trying to get more familiar with the Whole Food Plant-Based lifestyle, check out my support group site here.