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5 Best Plant-Based Meal Planners and Apps for Vegan Meals in 2022

June 28, 2022 by Lacey Bourassa

Best Plant-Based Meal Planners

Plant-based meal planners are a savvy way to plan vegan meals ahead of time and avoid the back-and-forth that goes along with the question, “What do you want for dinner?”

Whether you’re a new vegan or simply looking to introduce some plant-based proteins into your rotation, it can be overwhelming to come up with three meatless meal ideas per day.

Switching to a new way of eating is challenging enough without having to figure out what to eat at each meal. That’s when using a plant-based meal planner comes in handy.

With a vegan meal planner, the mental labor is done for you. Not only does a plant-based meal planner predetermine your weekly menu, but it also makes grocery shopping much more manageable. Many vegan meal planner apps even account for your dietary preferences, allergies, and time constraints.

Here are some of the best plant-based meal planners to help simplify shopping for groceries, choosing new recipes, and preparing meals.

In this post:

  • Forks Over Knives Meal Planner
  • Clean Food Dirty Girl Meal Planner
  • Rich Roll’s Plantpower Meal Planner
  • PlateJoy Meal Planner
  • Plant-Based on a Budget Meal Plans
  • Which Plant-Based Meal Planner is Right For You?
Best Plant-Based Meal Planners

1. Forks Over Knives Meal Planner

Price: $19.99 per month or $119.99 per year.

How to access: iOS app, Android app, web-based app, printable PDF download

Customizable by allergies? Yes, accommodate gluten, soy, and nut intolerances.

The Forks Over Knives Meal Planner offers personalized weekly meal plans backed by nutritionists and professional chefs. New plant-based recipes are routinely added to the collection of more than 1,000 vegan-friendly recipes.

This plant-based meal planner is perfect for people with a busy schedule. Recipes take no longer than 35 minutes to prepare, so dinner can be ready in a hurry.

A new meal plan is designed by Forks Over Knives Meal Planner chefs and released each week. Got a picky eater in the family? What about allergies? Customize the menu to the people in your household and their preferences, so meals are always a hit. 

Once you confirm your weekly meal plan, you’ll receive a smart grocery list that contains only the ingredients you’ll need for the week. No more overspending at the grocery store, forgetting to pick up essential ingredients or drawing a blank on what food items you need when you get to the store. 

Sign up for a free 2-week trial of the Forks Meal Planner to give it a try. Join the monthly plan for $19.99 a month and cancel anytime. For an even better deal, lock in $9.99 a month pricing when you sign up for the Forks Over Knives Meal Planner annual option that goes for $119.99 once per year.

Pros:

  • Access the app from any iOS or Android device
  • No credit card required to start
  • 1,000+ vegan recipes
  • Allergy-friendly

Cons:

  • Low sodium, oil-free recipes may be more nutritious but can taste bland

2. Clean Food Dirty Girl Meal Planner

Price: $25 per month, $60 per quarter, or $216 per year

How to access: Web-based app, printable PDF download

Customizable by allergies? No, but common allergies are clearly labeled and can usually be omitted or substituted.

If you’re looking for a nutritionally balanced vegan meal planner, consider the Clean Food Dirty Girl Meal Planner. Each weekly meal plan is centered around whole foods, so meals are vibrant, healthy, and diverse.

One advantage of this plant-based meal planner is the wide range of foods incorporated into the recipes. This offers a variety of nutrients from different vegetables, grains, legumes, and so on. Plus, no one likes a repetitive menu, so you’re less likely to get bored with eating the same thing over and over again.

People on a time crunch will also enjoy this meal plan. It offers instructions on making recipes using your Instant Pot, which is a huge time saver. Some recipes can also be prepped ahead of time, so you can prep a week’s worth of meals in just 2-4 hours.

While this meal plan is free of allergens like dairy, eggs, and fish since it’s entirely vegan, those with nut and seed allergies may need to get extra creative. Nuts and seeds are used every week on this meal plan. Gluten and soy are used occasionally. Since the weekly meal plans aren’t customizable, it is up to you to find substitutions for those ingredients.

Ready to join? Clean Food Dirty Girl offers three different payment structures: $25 per month with no obligation to continue your membership, $60 charged every 3 months for a quarterly subscription, or $216 charged annually for a 12-month subscription.

Pros:

  • New exclusive recipes released each week
  • Designed to reduce food waste
  • Based on a whole foods plant-based diet

Cons:

  • Not customizable by allergies
  • More expensive than most other planners

3. Rich Roll’s Plantpower Meal Planner

Price: $39 per quarter or $99 per year

How to access: Web-based app

Customizable by allergies? Yes, can filter out 700+ foods.

Founded by a professional athlete Rich Roll and vegan chef Julie Piatt, the Plantpower Meal Planner is every vegan sportsperson’s dream. It contains a meal plan specifically designed for athletes.

There’s a misconception that high-protein meals for athletes must include some variation of grilled chicken, brown rice, and broccoli. With thousands of plant-based recipes centered around vegan protein sources, the standard athlete’s diet has gone from boring to bold.

This meal planner is even perfect for beginners who need a little hand-holding. A team of Food Coaches is available seven days a week to support you on your journey to adopting a protein-rich yet plant-based diet.

It’s also fully customizable to filter out ingredients you’re allergic to or simply don’t like. Each recipe comes with a nutrition analysis, so keeping track of your protein is easy. When you’re done customizing your menu, print out a time-saving grocery list or connect to a grocery delivery service available in select locations.

Despite having many premium features, the Plantpower Meal Planner is reasonably priced. The pricing is simple: $39 per quarter or $99 per year. When you sign up for a year, that’s just $1.90 per week!

Pros:

  • Contains a specific meal plan for athletes
  • Allergy-friendly
  • Affordable pricing

Cons:

  • Powered by Lighter, so many recipes are not exclusive
  • Must commit to 3 or 12 months at a time

4. PlateJoy Meal Planner

Price: $69 per 6 months or $99 per year

How to access: iOS app, Android app, website

Customizable by allergies? Yes, ingredients can be excluded due to allergies or preference.

Some vegan meal planners can’t be tailored to your preferences. That can work just fine if you want to step outside your comfort zone and let someone else decide your weekly menu. 

Vegan meal planner apps like PlateJoy create plant-based meal plans that are entirely unique to you. PlateJoy uses 50 data points to create your custom meal plan, accounting for your tastes, dietary preferences, and health goals. The app matches you to wholesome vegan recipes you’re likely to enjoy, saving on time and reducing the chances of disliking the meal.

One unique feature of this vegan meal planner app is its ability to remember what’s in your pantry each week, minimizing food waste. When you receive your weekly smart grocery list, it automatically accounts for ingredients you’ve previously purchased.

Familiarizing yourself with the app is easy. If you’re a visual learner, PlateJoy has a library of video tutorials to help you get the most out of your meal planner app.

When you join PlateJoy, you’ll receive a complimentary 10-day trial. After the free trial period, join the 6-month plan for $69 or the 12-month plan for $99. This comes to less than $12 per month and $9 per month, respectively. 

Pros:

  • Meal plan is customized to your lifestyle and preferences
  • Access the app from any iOS or Android device
  • Weekly smart grocery list remembers what’s in your pantry

Cons:

  • Must commit to 6 or 12 months at a time
  • Vegan option can’t be combined with other dietary preferences

5. Plant-Based on a Budget Meal Plans

Price: $0-30 per meal plan

How to access: Website, printable PDF download

Customizable by allergies? No, but allergens can usually be omitted or substituted.

If you’ve ever searched for budget-friendly vegan recipes online, you’ve likely come across Plant-Based on a Budget. The vast library of recipes revolves around vegan food that is affordable, nutrient-dense, and quick and easy to prepare.

If you want to test the waters before committing to a paid vegan meal planner, Plant-Based on a Budget Free Meal Plans is an excellent beginner option. Simply download the free printable PDFs to get instant access to weekly grocery lists, menus, and recipes.

When you’re ready to commit, the paid Plant-Based on a Budget Meal Plans range from $5 to $30, including premium recipes and access to the exclusive Facebook community. 

What sets this vegan meal planner apart is that it is a one-time purchase. This makes it a more affordable option than a monthly, quarterly, or annual subscription like some other vegan meal planners. When you’ve finished the meal plan, you can repeat it as many times as you’d like or purchase a new plan.

The Plant-Based on a Budget meal plans don’t come with a nifty app and aren’t as customizable. However, founders Toni and Michelle will show you how to stick to a tight food budget without sacrificing taste or nutrition.

Pros:

  • Free and budget-friendly options available
  • Beginner-friendly recipes
  • No monthly commitment or subscription

Cons:

  • No smartphone features or app
  • Not customizable by allergies
  • Recipes only serve one person at a time

Which Plant-Based Meal Planner is Right For You?

A plant-based meal planner can help you save time and money when it comes to vegan grocery shopping and cooking. It’s also a shortcut to finding recipes that meet your needs. 

If having access to a vegan meal planner app is crucial to you, check out PlateJoy or the Forks Meal Planner. You can plan your weekly menu in minutes straight from your smartphone.

For the biggest library of high-protein vegan recipes, the Plantpower Meal Planner is likely the best option. It offers thousands of recipes to choose from and the option to select the plan for athletes.

If you’re testing the waters and want to incorporate a few plant-based meals a week (or more often), you should start with the free or affordable Plant-Based on a Budget Meal Plans. 

Health-conscious vegans will likely gravitate towards the Clean Food Dirty Girl Meal Planner since the foundation is a whole foods plant-based diet. 

Still deciding? Try some of these high-protein vegan recipes in the meantime.

Filed Under: Blog, Recipes, Top Posts

107 High-Protein Vegan Recipes (With 20+ Grams of Protein Per Serving!)

January 6, 2021 by Jeffrey Trull

image for 107 high-protein vegan recipes with greens in background
107 vegan recipes image

Ever tried searching for “high-protein vegan recipes” only to be disappointed by what you’ve found?

If your experiences are like mine, you’ve been frustrated to see that a lot of supposed “high-protein” vegan recipes either don’t actually have that much protein or don’t list how much protein is in them.

That’s why I created this list of 107 high-protein vegan recipes from all over the internet. Each recipe has 20+ grams of protein per serving, so you don’t need to guess how much you’re getting in each high-protein vegan meal.

Quick links:

  • Dinner
    • Pizza
    • Burgers
    • Tempeh
    • Tofu
    • Beans and Lentils
    • Seitan
    • Pasta
    • Dessert
  • Lunch
    • Bowls
    • Soup
    • Salad
  • Breakfast
    • Smoothies
Homemade baked vegan Mac n Cheese

Dinner

  1. Vegan Sausage and Mushroom Etoufee from Fat Free Vegan Kitchen (34 grams protein per serving)
  2. Vegan Jalapeño Chickpea Mac and Cheese {Gluten Free} from Cotter Crunch (27 grams)
  3. Moroccan Spiced Vegan Shepherd’s Pie from A Saucey Kitchen (25 grams)
  4. Mujadara from Vegan Liftz (24 grams)
  5. Vegan Meatballs (Beanballs) from 2 Share My Joy (22 grams)
  6. The Only Vegan Taco Recipe You’ll Ever Need from Trifecta (20 grams)
  7. Traditional Style Vegan Shepherd’s Pie from Allrecipes.com (20 grams)
  8. Beyond Sausage Chicago Dog from Beyond Meat (20 grams, with bun)
  9. Ancient Grain-Stuffed Red Bell Peppers from Whole Foods Market (20 grams)
Vegan pizza with vegetables and pesto

Pizza

  1. Bangin’ Buffalo Cauliflower Pizza from One Green Planet (57 grams protein per serving)
  2. Avocado-toast Pizza from MYPROTEIN™ (28 grams)
vegan sandwich with tofu, sauce, and peppers

Burgers

  1. High-protein Vegan Burgers from Full of Plants (38 grams protein per serving)
  2. Vegan Lentil Burgers from Food Network (21 grams)
  3. Red Beans and Rice Veggie Burgers from A Beautiful Mess (20 grams)
  4. Kimchi Beyond Burger from Beyond Meat (20+ grams)
  5. Truffle Mac & Cheese Beyond Burger from Beyond Meat (20+ grams)
Teryaki tempeh with rice and vegetables

Tempeh

Tempeh is a fermented, plant-based protein that’s high in protein and makes for easy vegan meals, like stir fry.

  1. Lemon Tempeh Air Fryer Sheet Pan Dinner from Fat Free Vegan Kitchen (35 grams protein per serving)
  2. Easy Vegetarian Tempeh Fries with Curry Mayonnaise from The Spruce Eats (33 gram)
  3. One Pan Tempeh Butternut Squash Bake from Eating Bird Food (29 grams)
  4. Smoky Tempeh Stuffed Acorn Squash from Sinful Nutrition (28 grams)
  5. Italian-style Spaghetti Squash with Tempeh from Whole Foods Market (22 grams)
  6. Tempeh, Lettuce & Tomato (TLT) Sandwich from Whitney E. RD (21 grams)
  7. The Ultimate Tempeh Chili from The Simple Veganista (21 grams)
  8. Thai Tempeh Buddha Bowl from Fit Mitten Kitchen (20 grams)
Stir fry with udon noodles, tofu, mushrooms and vegetables. Asian vegan food, meal, stir fry in wok over

Tofu

Tofu is another plant-based protein. It’s generally gluten free, and is easy to cook with as it often takes on the flavors of spices and sauces paired with it.

  1. Curried Tofu Wraps from BBC Good Food (54 grams protein per serving)
  2. Vegan Fry-up from BBC Good Food (41 grams)
  3. Beet Tacos with Mung Beans with Blackened Tofu, Radish Slaw, and Crispy Corn from One Green Planet (33 grams)
  4. Vegan Crockpot Lasagna with Spinach and Tofu from The Spruce Eats (25 grams)
  5. Cashew Noodles with Broccoli and Tofu from Whole Foods Market (24 grams – swap egg noodles for rice noodles)
  6. Almond Butter Tofu Stir-fry from Minimalist Baker (23 grams)
  7. 15 Minute Sesame Lettuce Wraps from Sincerely, Katerina (20 grams per 4 wraps)
  8. Roasted Tofu, Delicata Squash, and Carrot 1-pan Meal from POPSUGAR (20 grams)
  9. Baked Tofu Chunks with Cajun Spice Dry Rub from SkinnyMs (20 grams)
Vegetarian lentil stew with bolognese sauce in a bowl with parsley

Beans and Lentils

  1. Vegan Lentil Salisbury Steak from Rabbit and Wolves (45 grams protein per serving)
  2. Thai Jungle Curry from MYPROTEIN™ (28 grams)
  3. Vegan White Bean Salad from The Spruce Eats (27 grams)
  4. Simple Spiced Lentils from I Heart Vegetables (25 grams)
  5. Cauli-Tikka Masala from MYPROTEIN™ (25 grams)
  6. The Ultimate Vegan Protein Burrito from Blissful Basil (22 grams)
  7. Vegan Jacket Potato from MYPROTEIN™ (22 grams)
  8. Sweet and Sour Chickpeas Peppers Broccoli from Vegan Richa (21 grams)
  9. Spinach Chickpea Curry from Allrecipes.com (21 grams)
  10. Malai Kofta: Potato Dumplings in Spiced Tomato Sauce from One Green Planet (20 grams)
  11. Creamy One Pot Curried Lentils and Quinoa from Yup, it’s Vegan (20 grams)
  12. One Skillet Mexican Quinoa from Making Thyme for Health (20 grams)
Vegan seitan slices, courgette rolls and grilled potato

Seitan

  1. Vegan Steak (Tender, Juicy and Flavorful!) from Loving It Vegan (58 grams protein per serving)
  2. Seitan Stuffed with Walnuts, Dried Cranberries, and Mushrooms from Fat Free Vegan Kitchen (39 grams)
  3. Jacked-up Vegan Ribs from Fat Free Vegan Kitchen (35 grams)
  4. Mongolian Seitan (Vegan Mongolian Beef) from Yup, It’s Vegan (29 grams)
  5. Vegan Chicken from Loving It Vegan (24 grams)
  6. Chick’n Style Seitan Cutlets from One Green Planet (22 grams)
  7. Seitan & Black Bean Stir-fry from BBC Good Food (22 grams)
Vegan pasta with spinach, basil and vegan parmesan

Pasta

  1. Seitan and Pasta in Spicy Peanut Sauce from kiipfit (30 grams protein per serving)
  2. Pesto Spaghetti with Vegan Meatballs (Chickpea Walnut Meatballs) from Vegan Richa (24 grams)
  3. Mac & Cheese (Vegan, GF, High-Protein, Kid-Friendly) from Wild Earthline (23 grams)
  4. Vegan Lemon Fettuccine Alfredo from Food Network (22 grams)
  5. High Protein Vegan Pasta Bake from Meals with Maggie (20 grams)
107-high-protein-vegan-recipes-pinterest

Dessert

  1. Lenny and Larry’s Protein Cookie Copycat from Modern Honey (24 grams per 1 plus one-half cookies — cuz who can eat only one!). Use pea protein, chocolate chips, and plant-based margarine to keep it vegan.
vegan sandwich with tofu and vegetables

Lunch

  1. Impossible™ Cheesesteak from Impossible Foods (25+ grams – 25 grams of Impossible Burger per serving)
  2. Impossible™ Gyro from Impossible Foods (20+ grams – 19g per serving of Impossible Burger, plus pita)
  3. The Ultimate Veggie Sandwich from CookingLight (20 grams – omit honey and greek yogurt and sub vegan yogurt or cheese)
Vegan bowl with avocado, silky tofu, bean sprouts and pickled vegetables over rice

Bowls

  1. Easy Bowl with Peanut Sauce from VeganFitness.com (41 grams protein per serving protein per serving)
  2. High-Protein Vegan Bowl Recipe from Bree’s Vegan Life (30 grams)
  3. Smoky Tempeh Burrito Bowls from Minimalist Baker (29 grams)
  4. Detox Power Bowl from 2 Share My Joy (28 grams)
  5. Roasted Veggie and Brown Rice Bowl from Veggie Inspired (25 grams)
  6. Nourishing Curried Lentil & Sweet Potato Bowl from Minimalist Baker (24 grams)
  7. Quinoa Protein Bowl from The Full Helping (24 grams)
  8. Peanut Butter Tofu Bowl from Vegan Richa (23 grams)
  9. Quinoa Chickpea Buddha Bowl from Minimalist Baker (22 grams)
  10. Spicy Sweet Potato and Green Rice Burrito Bowls from Cookie and Kate (21 grams)
  11. Vegan Protein Buddha Bowls from Nourish Every Day (20 grams)
  12. Quinoa Power Bowl from Foolproof Living (20 grams)
  13. Black Bean Sweet Potato Protein Bowl from Any Reason Vegans (20 grams)
vegan chili

Soup

  1. Vegan Chile Colorado Seitan Stew from Yup, It’s Vegan (39 grams protein per serving)
  2. Easy Vegan Chilli Sin Carne from Wallflower Kitchen (25 grams)
  3. Iranian Eggplant and Chickpeas Stew from One Green Planet (25 grams)
  4. Kerryann’s Chilli Con Veggie from Jamie Oliver (25 grams)
  5. Curried Potato & Lentil Soup (1 Pot!) from Minimalist Baker (23 grams)
  6. Creamy Vegan White Bean Soup from Live Eat Learn (23 grams – sub dairy-free milk)
  7. Chickpea Lentil Quinoa Spinach Stew from Vegan Richa (21 grams)
  8. African Peanut Lentil Soup from Vegan Richa (20 grams)
  9. Chipotle and Sweet Potato Stew from Vegan Liftz (20 grams)
colorful buddha bowl salad with grilled tofu and pea shoots

Salad

  1. Vegan Protein Salad from Running on Real Food (40 grams protein per serving)
  2. The Great Big Vegan Salad from Delish Knowledge (30 grams)
  3. Power Protein Salad from Well and Full (30 grams)
  4. The Ultimate High Protein Vegan Caesar Salad from Delish Knowledge (28 grams)
  5. Blissed-out Thai Salad with Peanut Tempeh from Minimalist Baker (21 grams)
  6. Creamy Ranch Kale Salad with Buffalo Tofu from Yup, it’s Vegan (20 grams)
Tofu scramble with vegetables in a pan

Breakfast

  1. Vegan Tofu Scramble with Spinach from The Spruce Eats (36 grams protein per serving)
  2. Vegan Breakfast Tempeh Potato Hash from The Spruce Eats (31 grams)
  3. High Protein Oatmeal from Skinny Fitalicious (31 grams, omit collagen for vegan)
  4. Vegan Bacon from Loving It Vegan (28 grams for 3 strips)
  5. Vegan Protein Pancakes from Vegan Liftz (27 grams for 3 pancakes)
  6. High Protein Three Seed Avocado Toast from Stacey Homemaker (26 grams)
  7. Tastiest Tofu Scramble from Fit Men Cook (23 grams)
  8. High Protein Vegan Breakfast Burrito from Oh She Glows (22 grams with wrap)
  9. Vegan Tofu and Spinach Scramble from Food Network (21 grams)
  10. Tofu Scramble from VeganFitness.com (21 grams)
  11. Plant Protein Power Breakfast Bowls from Kitchen Treaty (21 grams)
  12. High Protein Vegan Breakfast Burritos from Beyond Mere Sustenance (20 grams)
  13. High Protein Oatmeal – 4 Ways from Bites of Wellness (20 grams)
Vegan Protein Milkshake With Oats, Banana

Smoothie

  1. Matcha Smoothie Bowl from Running on Real Food (24 grams protein per serving)
  2. Superfood Blueberry Protein Smoothie from Skinny Fitalicious (21 grams)
  3. The Husband Protein Smoothie from Happy Healthy Mama (21 grams)
  4. Coconut Cream Pie Protein Shake from Love & Zest (21 grams)
  5. Vegan Protein Shake from Loving It Vegan (20 grams)

Are we missing any of your favorite high-protein vegan recipes? Let us your top high-protein vegan meals know in the comments!

Filed Under: Blog, Recipes, Top Posts

Plant-Based Diet in 2020: The Ultimate Guide to Eating More Plants

January 8, 2020 by Jeffrey Trull

plant-based-diet-2020

Want to eat a more plant-based diet in 2020? This is the guide for you!

Eating plant-based is easier than it’s ever been. And that’s thanks to trends and changes in 2019 and recent years.

No, this isn’t a post with just a bunch of recipes. Rather, it’s tips and strategies you can actually use to eat more plant-based in 2020.

Whether you’re looking to adopt a fully plant-based or vegan diet, or if you’d just like to incorporate more plants into your everyday eating, you’ll love this guide.

Let’s do this!

Contents:

Chapter 1 – Try Plant-Based an Your Pace

Chapter 2 – Make Cooking Simple

Chapter 3 – Discover Your Motivation

Chapter 4 – Make Eating Out a Breeze

1. Try plant-based at your pace

Many people approach going plant-based and eating less meat with an “all or nothing” approach. And while jumping straight to eating 100% vegetarian or vegan works for some people, it just doesn’t work for a lot of people. And when it doesn’t work out, many people give up.

Don’t let this happen to you! If you’re not sure you’re ready to go all-in, one of these approaches could be easier for getting started.

Try Veganuary

Committing to being vegan permanently can be a daunting undertaking. Not ready to make that leap, especially without trying it first? Sign up for Veganuary.

Veganuary is simple: go the whole month of January as a vegan. There are all sorts of resources and other things to help you succeed for a month. It’s a great way to experiment with something new alongside others doing the same. 

At the end of the month, it’s up to you if you want to continue with the vegan diet or not. But either way, at least you gave it a shot, right? It could change you life.

If Veganuary has already passed by the time you’re reading this, take on your own one-month vegan challenge anytime you’d like.


Read more: Guide to Plant-Based Diet for Beginners


Be flexitarian

If the idea of ditching all animal products overnight sounds intimidating to you, try this instead: going flexitarian.

“Flexitarian” is term used to describe those who are part-time vegetarian eaters. They actively eat less meat and more veggies, but they’re not 100% plant-based.

Reducing the amount of meat you eat is likely better than not reducing it at all. So for anyone who isn’t ready or doesn’t want to eat 100% plants, flexitarian may be the way to go.

Remember: just because you start out flexitarian doesn’t mean you can’t slowly progress to eating less meat and more plant protein.

Go easy on yourself

If you want to eat more plant-based foods or be 100% vegan, don’t beat yourself up if it doesn’t go perfectly. Foods (especially unhealthy ones) are extremely tempting, especially when others dangle them in front of us. 

Unfortunately, I see people beat themselves up all the time because they committed to giving up animal products only to eat a cheese pizza days later. But hey, it happens! Few, if any, have followed a diet without any missteps. 

If you “screwed up” your diet, the best thing you can do: start over again. The past is the past, and you can’t take it back. Forgive yourself, and do your best to get back on track.

Remember:

  1. Replacing unhealthy animal products with healthy foods is still better than whatever you were doing before (even if it’s not zero animal products yet).
  2. This isn’t a competition. Do your best, and don’t worry about anyone else.

2. Make cooking simple

plant based diet cooking

Eating plant-based foods is about a lot more than eating beans and salads 24/7. If you’re eating only big plates of lettuce, you’re probably doing it wrong.

Choosing what to plant-based foods to eat doesn’t have to be complicated.

Eat plant-based substitutes

In recent years, we’ve seen more delicious meat substitutes than ever become available.

While plant-based burgers have gotten a lot of attention, there are plenty of other animal-free options now available.

Some of my favorites are:

  • Beyond Sausage
  • Impossible Burger
  • Field Roast Sausage
  • Chao cheese
  • Gardein meatballs
  • Soy curls

For a full rundown of these foods and more and how they can be used, check out 15 Vegan Meat Substitutes Even Carnivores Will Love.

One thing to keep in mind: while foods like Impossible Burger and Beyond Sausage are both plant-based and incredibly delicious, they’re really not healthier than your standard beef burger or sausage.

The Impossible Burger has more saturated fat than 100% beef patties (100g) as well as about three times as much sodium.

So enjoy these plant-based meats from time to time as a splurge but avoid making them part of your daily diet long term.

Veganize your current favorites

A major myth of going plant-based is that you have to give up all the foods you love. Not true!

It’s possible to make veganized versions of a ton of dishes that you may have thought only existed as non-vegan meals.

The plant-based meats mentioned above can also help with this too.

For example, you can:

  • replace the meat in chili with beans or meat “crumble” substitute
  • take the cheese off pizza to make it vegan and add other toppings (including vegan cheese, if you’d like)
  • make all kinds of veggie burgers
  • use seitan or soy curls in place of chicken

People have found ways to create vegan wings, ribs, and other meat favorites from 100% plant-based ingredients. The only limit to what can be made vegan is creativity. 

If you’re not sure what to substitute, Google search is your friend (as well as Facebook groups mentioned in this post).

Find free recipes

It’s no secret that there are millions of recipes on the internet. It’s no different for plant-based foods.

Simply googling “vegan recipes” or “whole food plant-based recipes” turns up a mountain of results.

That said, I’ve found it easier to stick to a few different recipe sites I like for most of my recipes. These sites often use similar ingredients in their recipes, so I’m not always running out to buy rare spices and things like I don’t have in my kitchen already.

Some of my favorites:

  • MinimalistBaker.com – specializes in “recipes requiring 10 ingredients or less, 1 bowl, or 30 minutes or less to prepare.” Recipes are generally very tasty, though not all are “healthy.” Note that while the site used to be 100% vegan, there are now some recipes that have non-plant based ingredients.
  • ForksOverKnives.com – free database of hundreds of whole-food plant-based recipes. If you’re wanting healthier options, this is the place for you.
  • Oh She Glows – covers a wide range of vegan recipes, so there’s something for everyone here.

I’ve also put together some recipe lists right here that can help:

  • 107 High-Protein Vegan Recipes (With 20+ Grams of Protein Per Serving – Guaranteed!)
  • Complete List of 26+ Best Vegan Protein Sources (With Recipes)

I like to have 5 to 9 go-to recipes at a time that I can make on rotation and enjoy without too much repetition. I often freeze leftovers to eat later on too.

Try a meal plan

The best part about using pre-made meal plans is simplicity. There’s no need to spend time searching for a new recipe then trying to figure out if you have the ingredients (which you often won’t).

Meal plans give you predetermined dishes to cook along with a grocery shopping list. Simple, right? They generally provide enough food for a full week (or however many meals you need). Some meal planning services and tools to use:

  • CleanFoodDirtyGirl
  • LiveKindly
  • Forks Over Knives

Most of these services cost around $14-20 per month or $100-120 per year. While you may be able to get similar recipes for free, these tools add convenience and time saving for planning and shopping as well as variety and customizations to meet your nutritional goals.

Sign up for meal delivery services

Meal delivery services are probably the easiest way to start cooking and eating plant-based foods at home.

Just keep in mind that thanks to the convenience, they’re likely going to be more expensive than other options. But if you’re truly unsure how to get started or short on time, these can be a good way to get started.

Some meal services for plant-based meals include:

  • Purple Carrot
  • Veestro
  • Green Chef
  • Hungryroot
  • Fresh n’ Lean
  • VegReady

Each of the above either has vegan options or is 100% plant-based.

3. Discover your motivation

plant based diet motivation

Plant-based diets are getting a lot of attention right now (as they should!) There are many reasons for adopting such a diet.

With any “new” thing, a lot of people want to try a plant-based diet because off the buzz they’re hearing right now.

While I’m 100% in support of plant-based eating, starting on a plant-based diet just because it’s something new isn’t going to be enough for most people. It can be challenging to stick to any type of diet.

That said, you’re going to want to have some reasons for eating more plant-based foods.

Health is a leading factor for many people. Eating plant-based can help reduce the risk of many leading causes of death, including heart disease, cancer, diabetes, and more.

Some other reasons people choose to eat a plant-based diet are:

  • Animal welfare
  • Climate change
  • Human rights
  • Air and water pollution

So, what’s your own reason and motivation for eating more plant-based foods?

If you’re not so sure what your reason for eating more plant-based, explore the following resources to learn more.

Watch top plant-based films

Documentaries that cover whole-foods plant-based diets can be both extremely powerful as well as relatively quick and easy to digest. Some of my favorite movies include:

  • The Gamechangers (available on Netflix)
  • Forks Over Knives (Netflix)
  • Cowspiracy (Netflix)
  • Eating Animals (Hulu)

Each of these films provides a solid background on at least some of the reasons to adopt a plant-based diet.

Read up on benefits of eating plant-based

If you’re looking for something a bit more in-depth than films, the books below cover a wide range of topics related to plant-based eating:

  1. How Not to Die by Michael Greger MD
  2. The China Study by T. Colin Campbell and Thomas M. Campbell II
  3. Eating Animals by Jonathan Safran Foer
  4. Animal Liberation by Peter Singer
  5. The Food Revolution: How Your Diet Can Help Save Your Life and Our World by John Robbins
  6. Proteinaholic by Garth Davis M.D.

There’s no need to read all these books, but you might find learning exciting and be motivated to keep reading.

Join Facebook groups

Even if you’ve read or watched a ton about plant-based foods, you likely still have some questions or just want recommendations on what to eat. My favorite source of support: Facebook groups.

The reason I recommend these groups is:

  1. You can get support and recommendation from real people
  2. You can ask your own questions and get specific answers
  3. You can see and relate to the struggles others go through

Some Facebook groups I’ve found helpful:

  • Forks Over Knives
  • Veganuary
  • Plant-Based Diet for Beginners
  • Clean Food, Dirty Girl

If Facebook isn’t your thing, reddit also has various sub-reddits where you can find support too.

Be ready for criticism

Making a major change to your lifestyle often makes others uncomfortable. Choosing a vegan or plant-based diet is certainly no exception.

Considering that around 95% of people on this planet eat meat, you’re definitely bumping up against other peoples’ beliefs by giving up animal products partially or totally.

That said, it can help to have some talking points down about why you’re interested in a plant-based diet. Be honest about why you’re looking to eat more plants and less meat. Some phrases I use are:

  • “Eating plants is better for my health since I’m getting more fiber and other nutrients I need.”
  • “Why eat a cow when I can eat the same stuff cows eat — plants?”
  • “Some of the longest-living people in the world live on primarily plant-based diets.”
  • “The American Heart Association actually recommends ‘eating a mostly plant-based diet.'”

Keep in mind that many criticisms come from others’ insecurities. It’s more about them than it is you. And it’s not always possible to change other peoples’ minds or even convince them that you’re doing the right thing.

I like to keep the dialogue open and friendly, but at the end of the day, I make my own choices about what’s best for me.

4. Make Eating Out a Breeze

eating-plant-based-restaurant

In 2020, there are more vegan restaurant options than ever. More restaurants are offering plant-based meals. But it still can be tricky to find restaurants that have the most options.

So how do you make it easier? Using a few tools.

Look for these new vegan options

In 2019, vegan options at chain restaurants hit the mainstream. Here’s a list of the most exciting vegan offerings now available:

  • Impossible Whopper (at Burger King) – enjoy a whopper with the Impossible plant-based patty at all 7,200 locations in the U.S. Leave off the mayo to make it 100% plant-based.
  • Beyond Burger at Carl’s Jr. – get the Beyond Burger at all Carl’s Jr. locations by order the Beyond Famous Star or substituting at Beyond Meat patty on any burger. Hold the cheese and mayo to make it vegan.
  • Various options at Taco Bell – choose from Crunchwrap Supreme (remove beef, sour cream and cheese), bean burrito (again, no cheese), and more. Check out a whole list of items here.
  • Beyond Sausage Breakfast Sandwich at Dunkin’ – order it on an English muffin with no egg or cheese.
  • Beyond Avocado Taco at Del Taco – get a taco filled with Beyond Meat or order virtually anything that adds Beyond and takes out dairy and meat. See a vegan menu here.
  • The Impossible Slider at White Castle – enjoy these small sliders for $1.99, and yes, the bun is now also vegan. Just hold the cheese.

There are plenty more options where you can leave off cheese on a Pizza Hut or Domino’s pizza, or piece together various sides to make a vegan meal. See Buzzfeed’s full list for even more options.

Target restaurants more likely to have vegan foods

What about when you want to get a little fancier than fast food? There are still tons of options, though you do have to be selective. It’s less likely that your local steakhouse is going to offer superb plant-based options compared to other types of restaurants.

These restaurant types are more likely to have plant-based options than others:

  • Thai – many Thai restaurants offer tofu as a protein in both curries and noodle dishes. Just make sure there’s no fish sauce, egg, or egg noodles used.
  • Mexican – burritos and tacos with beans are a great option (just check that they’re vegan), and you generally can’t lose with chips and salsa. And, of course, guacamole!
  • Sushi – order options that contain vegetables like avocado, cucumber, carrot and more.
  • Ethiopian – non-meat options are generally a wonderful mix of vegetables accompanied by injera, a flatbread that’s also generally gluten-free.
  • Mediterranean – dishes like hummus, tabouleh, eggplant, olives, and falafel fill out the many options here.
  • Indian – a lot of Indian food is already vegetarian. You’ll need to avoid ghee, paneer, and (often) naan. Chana masala and dosas are often vegan, though.
  • Pizza – the crust is often vegan as-is (though ask to make sure). If there’s no vegan cheese offered, just ask for no cheese (it tastes better than you might think!).

In all cases, I definitely recommend scoping out the menu ahead of time. Every restaurant is different, and unfortunately, it’s not always possible to walk in and find a satisfying plant-based meal.

Use the Happy Cow app

Happy Cow is like Yelp except it only lists restaurants that have at least some vegetarian and vegan options. In my experience, it’s much easier than trying to sift through Yelp and Google, which are often inaccurate in terms of figuring out what’s vegan.

Happy Cow also features reviews and ratings from others who eat plant-based foods, so you can more clearly tell if they like the plant-based options without having to sift through reviews of meat dishes.

It works throughout the U.S. and all over the world, too. I’ve used it in New Zealand, Germany, Poland, and other places on my travels.

The Happy Cow app (iOS/Android) costs $3.99, but you can use the web-based version from their home page for free.

When desperate, go to the staples

If you’re eating plant-based, there are probably going to be times where you’re stuck eating somewhere without any viable plant-based options.

When this happens, you might have to go the simple, go-to foods. If you’re desperate, you can pretty much always eat:

  • French fries
  • Pasta (without egg or dairy)
  • Baked potato
  • Bread
  • Hummus
  • Side of vegetables
  • Side salad (but hope it doesn’t come to this!)

While so many dishes contain meat by default, you can often request they leave off the meat on things like salads to turn it plant-based.

My strategy: always look at the menu beforehand. If vegan options are slim to none, I either eat something beforehand or plan to eat afterward.

How will you eat in 2020?

I’m excited for all the new vegan options from past years as well as what will happen in 2020; we’re clearly headed in the right direction for plant-based foods!

What are you most excited to try out for your diet in 2020?

Leave a short comment below and let me know!

Filed Under: Blog, Nutrition, Recipes

11 Vegan Protein Bowls With 15+ Grams of Protein

July 2, 2019 by Jeffrey Trull

vegan-buddha-bowl-featured

Vegan protein Bowls (also known as buddha bowls) provide the best of all worlds: they’re quick and easy to make, absolutely delicious, and they’re nutritious. With the right ingredients, these bowls provide a high-protein meal.

The purpose of a buddha bowl is to get a little bit of everything in one serving: grains, veggies, fats, and protein. They’re also super versatile, and they can be easily modified to suit your dietary needs.

Here are 11 vegan bowl recipes with at least 15 grams of protein per bowl.

vegan-buddha-bowl

1. Vegan Oaxacan Buddha Bowl (16 grams protein)

Inspired by Mexican flavors, this bowl is great for those who like it spicy. The chipotle maple pecans make an excellent topping while adding some extra protein. The veggies and beans bake in the oven for about 25 minutes, and altogether this bowl takes about 40 minutes to make and one recipe serves 2.

2. Vegan Sweet Potato Buddha Bowl (18 grams protein)

Hummus and lentils pair up with sweet potato and avocado for a nutritious and filling vegan bowl. The lemon tahini sauce adds a nice touch, and the veggies are oven-roasted for about half an hour for a total time of about 50 minutes. It’s gluten-free as well.

vegan-buddha-bowl-kale

3. Kale and Sweet Potato Brown Rice Buddha Bowl (18 grams protein)

A creamy peanut sauce gives this bowl an Asian spin, while quinoa and chickpeas round out the plant protein. The sweet potatoes are oven-roasted for half an hour, which the recipe suggests doing ahead of time for easy assembling.

4. Sweet Potato and Chickpea Buddha Bowl (18 grams protein)

Chickpeas and quinoa make this vegan bowl hearty, and its ginger tahini dressing adds a bright, flavorful touch. The sweet potato roasts for half and hour for a total cook time of just under an hour. This recipe serves 4.

vegan-bibimbap-buddha-bowl

5. Vegan Bibimbap Buddha Bowl (19 grams protein)

A vegan version of Korean- and Seoul-style bibimbap that utilizes high-protein tempeh and is packed with flavor. The rice cooks on the stovetop according to package directions, whereas the tempeh gets boiled for 6-8 minutes and then oven-baked in marinade for 20. In total, this recipe takes about 45 minutes and serves 3.

6. Nourishing Vegan Buddha Bowl (19 grams protein)

This vegan protein bowl has a little bit of everything (and lots of chickpeas), but what I really love is the hemp and pumpkin seed topping–a nice way to add texture and protein! The chickpeas supply even more texture because they’re oven-baked until crispy for about half an hour. The sweet potato gets microwaved for 3 minutes, though you could certainly oven-bake it instead.

7. Carribbean Voodoo Buddha Bowl (19 grams protein)

If you’re a fan of tropical flavors, then you’re going to like this vegan Buddha bowl. It features yam, mango, and lots of seasoning. Tofu and black beans provide the plant-based protein. The beans get heated on the stovetop while the tofu is oven-baked in the marinade with the veggies for about 25 minutes.

8. Thai Tempeh Buddha Bowl (20 grams protein)

This vegan protein bowl uses tempeh, freekeh (or quinoa), and a cashew curry sauce to help keep you satisfied. At 30 minutes total to make, this recipe is ideal for a busy night. The tempeh is pan-fried for 10 minutes while the freekeh/quinoa simmers on the stovetop for 20 minutes.

9. Sesame Balsamic Tofu Buddha Bowl (20 grams protein)

A bit of Asian fusion, this vegan Buddha bowl’s got tofu, sunflower seeds, and sesame seeds to round out the plant protein. This is another ideal recipe for a busy night, as it only takes 30 minutes to make. The tofu is oven-broiled for about 20 minutes and the brown rice or other grain can be made ahead of time if necessary. Serves 4.

10. The Ultimate Vegan Protein Source Buddha Bowl (25 grams protein)

This bowl will clean out the fridge–but between the red kidney beans and quinoa, you’ll get all the protein you need. The sweet potato bakes in the oven for 20 minutes for a total preparation time of 30 minutes if you make the quinoa while the sweet potato bakes, and one recipe serves 2.

11. Roasted Veggie, Quinoa, and Avocado Buddha Bowl (28 grams protein)

The roasted veggies add great flavor to the bowl and are perfect for meal prep, while the quinoa and tofu come together with tahini dressing for this protein-packed bowl. The tofu and the veggies roast in separate pans but at the same time for a total cook time of about 25 minutes. In total, this vegan Buddha bowl recipe takes approximately 45 minutes.

Filed Under: Blog, Recipes

10 Easy Vegan Meal Plans That Make Eating Plant-Based Way Easier

June 18, 2019 by Jeffrey Trull

sweet-potato-soup-featured

Meal planning can be a gamechanger for any successful plant-based or vegan diet. Planning meals ahead of time takes the pressure off of trying to figure out what to eat in the moment and ensures you get the nutrition you need, like plant proteins.

Meal plans provide structure and organization and are a great way to discover new recipes.

Here is a round-up of some plant-based and vegan meal plans from around the web that I found to be well-structured and (in most cases) high in protein.

You can always mix and match these meal plans, or choose to use a plant-based meal planner app instead. Either way, there are definitely ways to maximize your plant protein by picking and choosing recipes as you see fit.

1. CookingLight: The Ultimate 3-Day Plant-Based Meal Plan for Beginners

vegan-meal-plan-lentil-soup

Even though it’s just three days’ worth of recipes, this is a great place to start if you’re looking for an easy meal plan. It utilizes a lot of plant protein like chickpeas, tofu, and tempeh. Plus, the recipes simply look delicious.

2. EatingWell: 7-Day Vegan Meal Plan: 1,200 Calories

vegan-meal-plan-chickpea-curry

With seven days of vegan recipes, this meal plan is definitely a viable resource. However, I’d be cautious about the 1,200 calorie restriction. Though helpful for weight loss, you should definitely calculate how many calories you need (even for weight loss) for your weight and age before following a calorie-restrictive meal plan.

3. Veggies Don’t Bite: Weekly Vegan Meal Plan 1

vegan-grilled-burrito-meal-plan

Sophia, the author of this plant-based food blog, puts together a very delicious vegan dinner plan that’s designed to produce zero waste by utilizing leftovers. This is especially ideal for those of us on a budget–she even provides a shopping list for increased convenience. There’s also a second plan in case you need more ideas.

4. Veggies Don’t Bite: Easy 7-Day Vegan Meal Plan

chocolate-smoothie

If you like Sophia’s meal plans but you want to plan more than just dinners, then she also has a 7-Day plan with all three meals, which you can mix-and-match to your liking.

5. Veganuary: Vegan Meal Plans

quinoa-bowl-vegan-meal-plan

This is actually a collection of different meal plans catered to more specific diets, which is great if, for example, you’re plant-based but also gluten-free. I like the Sports Nutrition one because it’s deliberately high-protein.

6. PETA: Two-Week Vegan Meal Plan

avocado toast tomato

If you’re into planning ahead, then this two-week meal plan will give you plenty to work with. The layout of this meal plan is very user-friendly and almost every recipe utilizes plant-protein in simple ways. Plus, there’s a photo for every meal, and they all look delicious.

7. SkinnyMs.: 30-Day Plant-Based Meal Plan

kale-carrot-beet-chickpea-salad

This site offers less structure and more of a pick-and-choose sort of vegan meal plan (each of the three meals is just a list of recipe links), but if you prefer to mix and match and try new recipes, then you’re likely to find this site helpful. Not everything appears to be high-protein, but you can definitely tweak things as needed.  

8. Running on Real Food: 3-Day Whole Food Plant-Based Meal Plan

kale fruit smoothie

Another good resource if you’re just starting out with a few days of planning at a time, this blog post also lays out some basics of plant-based vs. vegan diets and provides a very useful “Ingredients to Avoid” list.

9. Whole Foods Market: Plant-astic Plant-Based Meal Plan

Vegan tofu scramble

I love the way this meal plan is laid out, with tabs for each day and photographs that are easy on the eyes. There’s also a “nutrition tally” at the bottom, which is useful if you’re keeping track of macros. It does repeat some of the same recipes day-to-day, but you could always swap them out with others.

10. Whole Foods Market: Best of Beans Meal Plan

sweet potato soup

Do you love beans? Then you’re going to love this vegan meal plan, because, as the name implies, it’s chock-full of bean recipes. It’s laid out exactly like the previous one, just with more, well, beans. If you don’t want to repeat the same recipes, you could always swap them with other plant-proteins.

Filed Under: Blog, Recipes

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