Not enough time? This week’s recipes all take just 20-30 minutes to prepare and cook.

(Reminder: all recipes are 100% plant-based. “WFPB” = Whole-food, plant-based (including oil free), GF = gluten free)

Recipes – Ready in 30 minutes or less

Vegan Tacos in 15 minutes (WFPB) from PlantYou

Tacos are always a crowd-pleaser on flavor, and what’s not to love about whipping this up in 15 minutes?

Smashed White Bean, Basil, & Avocado Sandwich (WFPB) (5 minutes) from Pumpkin + Peanut Butter

With no cooking required and only two steps, you’ve got an easy, whole-foods sandwich.

Orange Cauliflower (WFPB) (30 minutes) from Veggie Inspired

This plant-based version of orange chicken involves 10 minutes of prep, with oven cooking taking most of the total time.

5-Minute Tofu Egg Salad Sandwich (WFPB) from Vegan Richa

Another whole-food sandwich (i.e., no processed “meats”) uses tofu as a base with various spices to give it that eggy flavor.

Simple Vegan Parmesan Zucchini (WFPB) (28 minutes) from Monkey & Me Kitchen Adventures

This easy side dish requires only one broiler-safe pan and is topped with 2-minute vegan parmesan cheese.

Quick Black Bean Quinoa Chili (WFPB GF) (20 minutes) from 2 Share My Joy

You’ve probably noticed chili in the Weekly a few times. That’s because it checks several boxes: nutritious, delicious, and easy. This version has quinoa for a little twist on the classic.

Stuff we love: Instant Pot

Each week, we feature things we love. This week, it’s Instant Pot.

Instant Pot is a 7-in-1 Electric Pressure Cooker that speeds up the cooking of just about everything. I use mine all the time to make soups, chilis, rice, beans, and more in less time. It’s one of my favorite tools to make meals faster.

Easy Vegan Fried Rice (WFPB) (30 minutes) from HealthyGirl Kitchen

This fried rice can be a side or main course (thanks to the tofu), and it’s also perfect for leftovers.

The Best Vegan Garlic Alfredo Sauce (WFPB GF) (20 minutes) from The Vegan 8

This dairy-free Alfredo combines onion, garlic, cashews, lemon juice, and nutritional yeast that has home chefs raving in the comments section.

Teriyaki Noodles with Vegetables (in 30 minutes) from The Garden Grazer

Noodles are another crowd-pleaser. Whip up the teriyaki sauce while cooking the rest, and you’re good to go.

20-Minute Vegan Spinach and Sun-Dried Tomato Pasta from Make It Dairy Free

If you’re worried about recipes that will show you whipped them up fast, try this pasta dish for a masterpiece in minutes.

20-Minute Garlic Broccoli Stir Fry from Savor + Savvy

Stir fry is my go-to quick meal. Everything goes in a simple pan, and it tastes great with soy sauce or another simple sauce, like the one in this recipe.

Easy Vegetable Fajitas (20 minutes) (GF) from Sharon Palmer

Cook up your choice of veggies, add beans, and serve with tortillas, and you have fajitas. About as simple as it gets.

Easy Ratatouille (in 20 minutes) from A Virtual Vegan

This recipe uses a few common veggies and a simple red sauce made from canned tomatoes.

30-Minute Tofu Pad Thai (GF) from Simply Quinoa

For a meal that feels like takeout but isn’t, tofu pad thai is relatively easy to make. Omit the eggs and use vegan fish sauce for an entirely plant-based dinner.

How to get meals on the table faster

Nearly everyone I talk to (and including me) wish they could cook more quickly. Maybe it’s not wanting to spend hours in the kitchen after the workday. Or perhaps it’s needing to feed the family fast. Whatever the reason, there are tricks to speed things up and cut down on cooking time.

The Kitchen offers several tips, like ensuring heating up appliances and boiling water at the start to save time. Using a shallow pan and multitasking the food prep while cooking helps too.

For some, batch meal prepping one day a week (like on Sunday) is the key to conquering busy weeknight dinners. Chopping veggies ahead of time is one easy way to get ahead. Vegan Family Kitchen has a thorough guide to help.

Another tip: embrace leftovers. I love eating leftover lunches (or dinners) the next day. They save me time, and I’m often eating something more delicious and nutritious than whatever lunch I would otherwise throw together. Many recipes freeze well for later too.

Don’t forget about recipe choices. If you’re able, I recommend that you don’t attempt to cook an elaborate meal every night of the week. This is often too time-consuming and leads to burnout. Unfortunately, not everyone has the luxury to avoid this due to family size or other reasons. But I still recommend keeping it in mind when deciding what to cook.

A happy new year to all and a warm welcome to the ~200 new Weekly subscribers are joining us since the last edition. Let’s get to it for 2021!

Recipes

Vegan Eggplant “Parmesan” (WFPB) from NutritionStudies.org

Didn’t think a vegan version of eggplant parm was possible? Try out this recipe that’s not only dairy-free but oil-free too.

Easy Edamame Kale Salad with Oil-Free Mango Ginger Dressing (WFPB) from Go Dairy Free

Shake up your salad game with this edamame kale version. Edamame provides some excellent plant-based protein, while mango gives it some sweetness—just 9 ingredients, including the ginger dressing.

Easy Instant Pot Chili (Vegan, Oil-Free) (WFPB) from Minimalist Baker

I haven’t taken as many opportunities to talk about my love of Instant Pots on here yet, so here we are! Just toss everything in, and in 25 minutes, you have a meal.

Vegan Cauliflower Alfredo Sauce (Nut Free, Gluten Free & Oil-Free) (WFPB) from Plant You

For the creamy/cheesy lovers out there, here’s the perfect plant-based Alfredo to pair with pasta.

Tofu Scramble (WFPB) from Karissa’s Vegan Kitchen

I used to eat a TON of eggs. I still love breakfast, and a solid tofu scramble does me right. Using black salt (kala namak) gives it an eggy flavor too.

Vegan Cheese Ball (Nut-free) (WFPB) from Zardy Plants

I love featuring plant-based cheesy foods on here. Cheese is one food people find the most difficult to give up. Here’s another cheesy creation to prove that just about anything can be made plant-based.

Vegan Mushroom Veloute [Oil Free] (WFPB) from This Healthy Kitchen

I’ll be honest: I didn’t know what “mushroom veloute” was. But the name got me curious. This classic French mushroom soup has just a few simple ingredients and is a mushroom lover’s dream.

Oil-free Black Bean Burgers (WFPB) from Hell Yes It’s Vegan

Making black bean burgers is easy. But making them both tasty AND so they don’t fall apart — not so much. Check out this delicious recipe that accomplishes both (and wow, those photos!)

Vegan Oil-free Spanish Rice (WFPB) from Brand New Vegan

This recipe takes the chicken broth out of the traditional recipe. Still, it leaves all the delicious flavors from fire-roasted tomatoes, garlic, and chili powder.

Vegan Butter Chicken (oil-free Butter Cauliflower) from Ve Eat Cook Bake

Do you love the rich flavor of curries with the creaminess that comes from coconut milk? I sure do! This recipe replaces chicken with cauliflower. You could easily add in Gardein chicken or tofu as well.

Vegan Zuppa Toscana Pot Pies from Rabbit & Wolves

Vegan buttery + vegan cheese = a crispy, buttery pie crust. Each pot pie has 21g of protein too.

Avocado Egg Rolls from Kathy’s Vegan Kitchen

When you hear “eggs rolls,” you probably think, “takeout food.” But store-bought vegan egg roll wrappers make preparing your own easy.

Eating Plant-Based in 2021

You may have noticed that I don’t talk about weight loss here and that I’m not doing some sort of “PlantProteins Weekly 2021 Weight Loss Challenge.” There are a few reasons for this:

First, I don’t believe in diet culture, and I won’t contribute to its toxicity.

I do believe eating nutritious foods over the long term is essential for health. Going plant-based for a few weeks or months just to drop a few pounds isn’t something I can get behind.

The Weekly’s goal is to help you eat more plant-based foods for the long haul by highlighting delicious plant-based foods and recipes you’ll enjoy without feeling like you’re depriving yourself.

There’s a lot more to this for me, and I’ll say more in future Weekly editions.

So for 2021, instead of trying another weight-loss program, here’s what I suggest instead:

1. Eat nutritious, whole foods, like the ones found in the “Whole-Food, Plant-Based Recipes” (WFPB) above.
2. See how eating these foods make you feel. Do you have more energy? Are you able to enjoy physical activity? Is your quality of life positively impacted?
3. Measure if eating this way helps improve and/or maintain your health. How does eating more WFPB impact your health markers (aside from weight and BMI)? A healthcare provider can help you with this.
4. Have compassion for yourself. Give up the idea that you’re going to eat the “perfect” foods all the time. Or that you have to be a certain weight to be healthy and happy. If you’re telling yourself that you screwed up, forgive yourself.

To your health in 2021,

Jeffrey

This week it’s all about Holiday meals! We’re focusing on how enjoying your holiday without a ton of meat and dairy (more on that below).

Recipes

​Vegan Scalloped Potatoes (WFPB) from A Plantiful Path

Enjoy cheesy-ness without the cheese with these potatoes. Cashews, nutritional yeast, and a few spices provide all the flavor you need.

​Magical Vegan Turkey(Less) Gravy (WFPB) from Plant Power Couple

With just 5 basic ingredients, you can whip up this oil-free gravy in minutes. Pairs perfectly with mashed potatoes, stuffing, or your roast.

​(The Best) Vegan Stuffing (WFPB) from Shane & Simple

Grab some whole grain bread, a few veggies, herbs, and spices, and you’ve got yourself a delicious vegan stuffing.

​Rosemary Stuffed Mushrooms (WFPB) from Wholly Plants

Stuffed mushrooms make a tasty appetizer for parties — or for a party of one. They come with a solid dose of spinach (shhhhh…no one has to know!)

​Roasted Brussel Sprouts (WFPB) from Plant Based Foody

Roasted Brussel sprouts are super easy to make but always feel like a delicacy to me. This recipe includes balsamic and mustard plus a little maple syrup for sweetness.

​Healthy Vegan Cinnamon Crinkle Cookies (WFPB) from Monkey and Me Kitchen Adventures

WFPB doesn’t mean you have to forgo all sweets. These sugar-free cinnamon cookies are sure to spice up your winter holiday.

​Chocolate-Cherry Cobbler (WFPB) from Forks Over Knives

Behold, the natural sweetness of fruit. Add in some chocolatey goodness and top it with some vegan whipped cream, and you have yourself an incredible dessert.

​Homemade Vegan Holiday Roast (Gluten-Free) from From My Bowl

If you don’t go for a store-bought roast, this may be your best bet. While the images make this recipe appear involved, there are only 15 minutes of prep time with 10 ingredients. Yum!

​Vegan Pot Pie (with 2 Crust Options) from My Pure Plants

Pot pies are another way to dress up your dinner without a ton of effort. Choose either a sliced potato crust (super easy) or a flaky, gluten-free option.

​Vegan Meatloaf Recipe from Bianca Zapatka

Another roast option, this meatloaf is topped with a two-ingredient chutney for a little extra zing.

​Vegan Cornbread (Gluten-Free) from Nutriciously

Cornbread’s a fan favorite that’s easy to veganize and pairs with almost anything, including a roast or meatloaf.

​Roasted Acorn Squash with Pomegranate Glaze from Shaw Simple Swaps

Squash screams “holiday favorite,” and this recipe jazzes it up with a pomegranate glaze.

​Orange Cranberry Crisp from Minimalist Baker

Another dessert option, this one includes coconut sugar and maple syrup if you want a sweeter dessert without using refined sugar.

Holiday eating without meat and dairy

A few weeks ago on the Weekly, I talked about enjoying the holidays while eating less meat. That’s all well and good, but merely surviving the holidays can leave a feeling of lack. Today I’d like to focus on what to eat and how to have a fantastic plant-based holiday.

As you’ve probably realized, most traditional holiday dinners are focused on meat and roasts and things like that. I’d challenge you to question that and if it’s really necessary for you to feel satisfied.

We’re not alone in this way of thinking either. A recent poll of 2,000 Americans found that “a third of all households now plan for a family member eating more plant-based during the holidays.” More and more people are embracing this idea and creating new traditions.

I really like getting excited about everything I can have with my 100% plant-based diet rather than fixating on the things I can’t have. Have I craved meat before and felt left out? Of course. But these days I get very excited about the many things I love and enjoy on the holidays.

Here’s what I recommend for planning a plant-based holiday dinner:

Load up on sides

It’s easy to make 3-5 sides (or more). I’ve honestly never felt disappointed or hungry after eating mostly or only side dishes.

Make the sides exciting.

I’m certainly not advocating you only eat steamed vegetables. As you can see in the recipes above, there are many ways to get creative and fancy with veggies.

Veganize your favorites

For sides that feature vegetables, I challenge you to search Google for a vegan recipe and not find a suitable alternative to meat and dairy ingredients. They’re almost always out there.

Make your own plant-based roast.

I included a few recipes above, and there are tons more out there. Many use ingredients like tofu or seitan, and others are all vegetables.

Buy a meat-alternative roast.

My favorite is the Gardein Holiday Roast (which is really hard to find, unfortunately). Gardein does have a different version that’s similar and comes with gravy. There are also roasts available from Tofurky, Whole Foods, Trader Joe’s, Field Roast, and more. These aren’t 100% whole-foods products, but I’m personally okay with that for this occasion.

This week’s focus: beans! Let’s jump right into some bean recipes for the week:

3 Bean Chili (Vegan + Oil-Free) (WFPB) from Bree’s Vegan Life

If you’re looking for the optimal combo of easy and satisfying, chili may be your go-to. With mostly simple ingredients you may already have, it’s as easy as tossing em all into a pot. And three types of beans provide variety.

Ginger Orange Black Bean and Corn Salad recipe (Vegan, Oil-free) (WFPB) from PlantBasedRecipe.com

With just a handful of ingredients and only 15 minutes of prep time needed, you’ve got yourself a tasty and unique salad side dish with 8g of protein.

Crispy Roasted Chickpeas (Oil-Free!) (WFPB) from The Big Man’s World ®

If I had to pick a perfect snack, it would be these roasted chickpeas. They satisfy that savory, crunchy craving for me while coming in with 9g of protein and 8g of fiber per serving.

15 Minute Vegan Red Beans and Rice (No Oil) (WFPB) from Healthy Slow Cooking

These beans are a perfect, fast meal that only 15 minutes to whip up with just a few common ingredients.

Healthy Taco Salad (WFPB) from Veggie Inspired

Enjoy a healthy, plant-based version of tacos without sacrificing on flavor. Bonus: easily customize your taco experience with your favorite veggies.

Vegan Southwest Pasta Salad (WFPB) from Plays Well With Butter

Put this salad into the “no will know it’s 100% plant-based” category. Perfect for get-togethers or enjoy on your own.

Easy Oil-Free Hummus (WFPB) from Nutriciously

I couldn’t possibly do bean recipes without some hummus. After eating store-bought hummus for years, I was shocked at how easy making hummus at home is.

Mexican Pinto Bean Soup from Elavegan

One-pot soups are my favorites for their simplicity, and they make for fabulous leftover lunches. Enjoy some Mexican flair with this soup.

Pulled Pork Baked Bean Quesadillas from Follow Your Heart

If you’re craving these, this recipe includes Follow Your Heart brand Dairy-Free Pepperjack Slices plus all the usual greatness of quesadillas.

​Vegan Rajma Masala (Red Kidney Bean Curry) from Cook Republic

This curry, which originates from India, provides unique flavors from a variety of spices. Cook this up when you’re looking to change things up.

Vegan Baked Beans from Vegan Huggs

Another bean favorite, you’ll be sure to impress with this homemade version that’s the perfect side dish.

Vegan Black Bean Brownies from Loving it Vegan

Beans: The Not-So-Sexy Superfood

I don’t mean to sell beans short with that title, but they just don’t get the same attention that other superfoods do.

Beans indeed are an incredible food, and I try to eat them every day. Beans are one of my favorites between the one-two punch of fiber and protein and their ease and versatility.

Blue Zones, which studies the longest living people on earth, notes: “Beans reign supreme in blue zones. They’re the cornerstone of every longevity diet in the world.”

Beans are also a vital component of the Mediterranean Diet. Bean salads, hummus, and other dishes are all highlighted on this diet.

Here’s why beans are so great:

• Plenty of fiber. 1/2 cup of black beans has 8g of fiber (or about 31% of recommended daily value).
• Packing protein. This same 1/2 cup serving of beans has 7g of protein.
• Many varieties. Black, pinto, garbanzo, and kidney beans offer different flavors with similarly-solid nutrition.
• Cheap. In the U.S., a can of beans costs around $1. One pound of dried beans is about $1-2 and makes the equivalent of about 4 cans of beans.
• Easy to stock up and store. Dried beans can be stored for up to one year. Canned beans can go 2-5 years unopened.

I hope you find a bean dish you love this week!

“So, what can’t I eat on a plant-based diet?”

That’s often one of the first questions I hear. The answer: it depends. And there’s no one right answer.

For some basics, I like this graphic from Forks Over Knives that shows some of the distinctions between plant-based diets.

For a Whole-Foods, Plant-Based (WFPB) diet, there technically aren’t any foods that are strictly disallowed 100% of the time. Rather, some foods including meat, dairy, oils, and processed foods are recommended to be minimized or avoided.

This is distinct from a vegan diet, which avoids all animal products for moral and ethical reasons.

I try to follow a WFPB diet as closely as possible. While I only eat 100% plant-based foods, not everything I eat is considered a “whole food.” I certainly enjoy a tasty Beyond Burger here and there as well as some of Gardein’s frozen foods.

With this in mind, I’m now breaking out recipes in the Weekly into two categories: those that fall under the recommendations for a WFPB diet, and those that are simply plant-based.

All recipes featured in the Weekly will continue to be 100% plant-based. I’ll simply note with “WFPB” which recipes fall into this category.

So, what should you eat or not eat? That’s really up to you and your desires and goals. And seeking guidance from a doctor, dietician, or health professional is always recommended for help in making this choice.

And remember: no matter what your goals are, go easy on yourself! Nobody’s perfect with their eating habits, and beating yourself up doesn’t help. Forgive yourself and keep going.

The Thing About Olive Oil…

Another question I often get: “Aren’t certain oils, like olive oil, good for you?” It’s true, olive oil is part of the Mediterranean Diet, which often gets high grades from some health experts. But oil generally isn’t considered part of a WFPB diet. Here’s one perspective on why.

Why I’ve Finally Stopped Eating Oil from No Meat Athlete

Is No Meat or Less Meat Right for You?

Many think that going plant-based means never eating meat again. But that might not be an easy or realistic or sustainable option for some. Perhaps aiming to eat 80-90% plants and 10-20% meat is a better goal for some. Here’s what that might look like.

The Meat-Lover’s Guide to Eating Less Meat by The New York Times

Bonus: check out The Reducetarian Foundation, an organization dedicated to helping reduce meat consumption.

Recipes

Asian Veggie Bowl (WFPB) from Monkey and Me Kitchen Adventures

Enjoy this simple and tasty veggie bowl with mushrooms, pepper, onion, and carrots (plus edamame for a little protein). Takes less than 20 minutes to prepare!

Vegan Pork Burger (WFPB) from Plant-Based Gabriel

With just 4 common ingredients, burgers don’t get more simple than this! Just mix the ingredients and cook in your air fryer or on the grill.

African Peanut Stew (WFPB) from NutritionStudies.org

African peanut stew is my go-to recipe when I’m feeling bored with the same old meals. The recipe packs some greens along with tofu for protein.

17 Broccoli Recipes to Try Tonight (WFPB) from Forks Over Knives

Wanna get your veggies on? I dare you to read this and tell me there’s not a single broccoli recipe you like (I’d go Wild Mushroom Pho).

Vegan Eggplant Baked Rigatoni from the full helping

If you’re craving cheese, this recipe utilizes a simple, homemade dairy-free ricotta. Pair it with your favorite sauce, and you have a tasty pasta dinner.

Chicken Salad (Chickpea or Gardein Chick’n) from Kathy’s Vegan Kitchen

Enjoy this lunchtime classic and choose your own adventure: make it with chickpeas or using Gardein brand Chick’n Strips (sold in the grocery freezer section).

Chef Charity’s Nashville Hot Brat from Beyond Meat

For a real treat (and a guaranteed way to fool meat-eaters), check out this brat made with Beyond Sausage. You’ll wonder why you didn’t start eating plant-based sooner after digging into these.