Low Cost Vegan Meal Prep and Recipes

Although it takes extra time to get it all done, it’ll be out of the way for the next week, and helps you to eat healthy without the “I’m too tired to prep and cook anything” after work thoughts that lead to Chinese take-out.

Start with picking a day! For me, it’s Sunday, I’ll hit the gym and on my way home stop and get groceries with the plan of prepping already set in my mind when I get home… no excuses!

I’ll start with my typical grocery list (for one):

Veggies:

  • 1 head broccoli
  • 1 head cauliflower
  • 1 green bell pepper
  • 1 container spinach (organic)
  • 2 red onions
  • 1 lb bag of carrots
  • 1 lb bag of sweet potatoes
  • 3 avocados
  • 4 tomatoes on a vine

Fruit:

  • 1 bag of grapes
  • 3 bananas
  • 1 bag of frozen blueberries
  • 2 apples

Grains:

  • brown rice
  • whole wheat bread (low sugar)
  • cereal (8 grams of sugar or less)

Refrigerated/Cold:

  • almond milk (original/unsweetened)
  • 1 container hummus (I love red pepper hummus!!)
  • 1 container salsa

Canned:

  • 2 14oz can black beans
  • 2 14oz can chickpeas

Misc:

  • peanut butter

Total: $39.65

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*not pictured is the bread, soy milk, and cereal, I already had those!
** added cost would be $6.89

Meal Prep:

  1. Prepare 2 cups of dried rice according to package, store in a Tupperware.
  2. Cut the bell pepper into strips, store in a Ziploc or Tupperware.
  3. Rinse and peel half the bag of carrots, cut them into strips (cut in half long-ways, and cut those in half) and store in Z or T.
  4. Rinse half the bag of sweet potatoes, and dice into dime-sized pieces, store in a Z or T.
  5. Cut the broccoli into florets and store in Z or T.
  6. Cut the cauliflower into florets and store in Z or T.
  7. Rinse off grapes and put in a bowl.
  8. Rinse off apples (slice if you are going to eat one the next day)
  9. Grab two tomatoes and dice, store. Grab another two and cut into slices, store.
  10. Peanut sauce
  11. Chickpea mash

*onion is chopped right before cooking because the onion pulls in toxins after being cut open and isn’t as great compared to fresh!

You’re prepped!! Now you can just throw together easy meals when you get home, and there isn’t much prep needed.

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Some of my favorite recipes using these ingredients:

Banana, Blueberry, Spinach Smoothie

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Avocado Toast with Black Beans Mash

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Spiced Veggie and Rice Bowl

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Buddha Bowl

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Chickpea “Tuna” Sandwich

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Chickpea “Tuna” Sandwich

Before I went vegan, my all-time favorite sandwich was a tuna sandwich. I would eat them like three times a week, probably not the best choice, but they are soooo good!

So, with the help of many Pinterest’s on chickpea “tuna’s” and mashes, I’ve created my own. It’s a quick and easy recipe that I almost always have stored in the fridge.

So, let’s get started!

The first step is getting your chickpeas (2 14 oz cans) rinsing and draining them, and placing in your chopper, I can’t fit all of the chickpeas in it so I do it in sections, 1/2 can at a time (or mashing with a fork) until the chopper isn’t making much movement anymore, and most of the chickpeas are ground up (mashed looking).

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You’ll empty the contents into a small/medium sized bowl, and in the same chopper (you can rinse it out if you want, I didn’t) put in your carrot(s) and onion. You’ll chop until they are minced looking and the carrot isn’t flinging around in the chopper anymore.

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You’ll empty the contents into the bowl with the chickpeas, and get your spices. Add them all, your sriracha (if you want extra flavor), lemon, and vegan mayo.

 

Give that a good mix, and you’ll start seeing a similar consistency to tuna, but a slightly different color. If you like your sandwiches to be a little more wet, you can add another tablespoon of mayo, or more, until you get the consistency you want.

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So, your tuna is officially ready to much up. I like to toast two slices of whole wheat and grain bread, put mustard on one side and sriracha on the other, lay down spinach, top with the chickpea mash, tomato and close it up. So good! The chickpeas are also delicious to eat with chips, I go too hard on it sometimes.

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Servings: 5

Ingredients:

  • 2 14oz cans of chickpeas
  • 6 baby carrots/1 large carrot
  • 1/4 onion
  • 1 tbsp sriracha
  • 2 tsp garlic powder
  • 1 tsp turmeric
  • 1 tsp ground pepper
  • 4 tbsp vegan mayo
  • 1 tbsp lemon juice

For a sandwich:

  • 2 slices of bread, toasted
  • 2 slices of tomato
  • 1 handful of spinach
  • 1 tbsp mustard
  • 1 tbsp sriracha

Instructions:

  1. The first step is rinsing and draining your chickpeas, and placing in your chopper, I can’t fit all of the chickpeas in it so I do it in sections, 1/2 can at a time (or mashing with a fork) until the chopper isn’t making much movement anymore, and most of the chickpeas are ground up (mashed looking).
  2. You’ll empty the contents into a small/medium sized bowl, and in the same chopper  put in your carrot(s) and onion. You’ll chop until they are minced looking and the carrot isn’t flinging around in the chopper anymore.
  3. You’ll empty the contents into the bowl with the chickpeas, and get your spices. Add them all, your sriracha (if you want extra flavor), lemon, and vegan mayo. Give that a good mix, and you’ll start seeing a similar consistency to tuna, but a slightly different color. If you like your sandwiches to be a little more wet, you can add another tablespoon of mayo, or more, until you get the consistency you want.
  4. This can be saved and stored or eaten immediately!
  5. For a sandwich:
    Toast two slices of  bread, put mustard on one side and sriracha on the other, lay down spinach, top with the chickpea mash, tomato and close it up. So good!
    *The chickpeas are also delicious to eat with chips, I go too hard on it sometimes.

Nutritrion Facts (just chickpea mash):

Nutrition Facts
Servings 5.0
Amount Per Serving
Calories 479
% Daily Value *
Total Fat 23 g 35 %
Saturated Fat 2 g 12 %
Monounsaturated Fat 14 g
Polyunsaturated Fat 4 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 745 mg 31 %
Potassium 833 mg 24 %
Total Carbohydrate 58 g 19 %
Dietary Fiber 10 g 40 %
Sugars 5 g
Protein 12 g 24 %
Vitamin A 5 %
Vitamin C 22 %
Calcium 3 %
Iron 17 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Restaurant Guide for Vegans

Eating out can seem like a big fat hassle, but it doesn’t have to be! Of course, there are restaurants that literally have no real food options for vegans aside from french fries and a side of steamed broccoli (I’ve been there, done that), which is no fun. This information is grabbed from PETA’s website.

So, I’ve re-created a guide for those who want to go out to some well known restaurants, without the fear of not knowing what they are going to eat.

A separate list of types of restaurants that are my go-to will be created soon! Right now, more well-known spots.

BJ’s Restaurant

At BJ’s you don’t have to miss out, the pizza crust and marinara sauce are both vegan, order a pizza loaded with veggies and hold the cheese. If you’re not feeling pizza, the spaghetti with marinara is also a good one.

Blaze Pizza

Their traditional, high-rise and gluten free crusts are all vegan. They also have vegan cheese, and loads of veggies, it’s probably one of my favorite spots.

Burger King

Okay, so I’m extremely excited about this one, they have vegan french toast sticks and dutch apple pie. So exciting! Their hash browns, garden salad and french fried are vegan as well.

Cheeburger Cheeburger

The grilled portobello mushroom salad, wrap and sandwich are vegan.

The Cheesecake Factory

There are a few options here, the vegan cobb of course, and then the veggie burger made with farro, brown rice, mushrooms and black beans.

cheesecake vegan cobb

Chipotle

Chipotle has sofritas!! And in my opinion they are so good, mixed with spices and peppers. They can be made in a burrito, tacos, and a salad. There are also a lot of toppings including shredded lettuce, pico de gallo, guacamole, and salsas. There are also fajitas that you can add in, they’re bomb.

CiCi’s Pizza

The pizza dough is vegan, the regular pizza sauce and ole sauce are also vegan. Another one of those “please hold the cheese” and load up on veggies kind of deal. Also the salads with french and lite ranch dressing.

Claim Jumper

The pizzas at Claim Jumper are vegan if you ask for no cheese. You can also get a Chinese salad with spicy peanut dressing.

The Daily Grill

The Daily Grill offers vegan starters such as gazpacho soup, a trio of hummus, sweet potato fries, and herbed brown rice with almonds. Vegan entrées are also offered, including penne pasta primavera, angel hair pasta pomodoro, and a grilled vegetable plate. You can also get a house salad with Asian ginger dressing or balsamic vinaigrette.

Dairy Queen

All of their light smoothies are vegan, and there are many flavors to choose from.

Dell Taco

Who knew! The 8-Layer Veggie Burrito, the 1/2 lb bean and cheese burrito or the value bean and cheese burrito, but hold the cheese, rice and sour cream. The red and green sauce is also vegan.

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Denny’s

Even Denny’s—known for its traditional breakfast, lunch, and dinner fare—has some vegan options. Denny’s vegan offerings include oatmeal, the Fit Fare® Veggie Skillet (ask for no egg whites or butter), English muffins, bagels, grits, applesauce, fresh fruit, vegetable plates, seasoned French fries, baked potatoes with several vegetable toppings, garden salads with light Italian dressing or oil and vinegar dressing, and sandwiches that can be made with several vegetable options. It also serves a vegan Amy’s burger.

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El Pollo Loco

At El Pollo Loco, you can get the BRC burrito without cheese for a vegan option. You can also add avocado. Vegan side dishes include pinto beans and corn on the cob.

5 & Diner

Their black bean veggie burger is vegan, load that baby with veggies and avocado. Order the hashbrowns cooked in oil, not butter. There is also the BYO skillet, no eggs or cheese and three veggies of your choosing, make sure to hold the butter.

Freddy’s Frozen Custard and Steakhouse

The chain offers a delicious, fully vegan burger patty and bun. Be sure to omit cheese and Freddy sauce.

Freebirds World Burrito

Freebirds World Burrito—a popular fast-food chain with more than 70 locations throughout the U.S.—has teamed up with Beyond Meat to offer vegan meat burritos, bowls, tacos, and salads. Customers can add Beyond Meat Feisty Crumbles to any Freebirds order. According to Beyond Meat, Freebirds made the compassionate addition “after noticing the rising consumer demand for better plant-based protein options.” We can’t wait to see what other animal-friendly changes the burrito chain makes next.

The Habit Burger Grill

At The Habit Burger Grill, the Veggie Burger patty is vegan! Get it on the French roll or seeded bun, with no dressing. The burger comes with lettuce, tomatoes, and cucumbers. You can add raw onions and avocado if you like. The Habit also offers French fries, sweet potato fries, tempura green beans, and a side salad to complete your meal.

the habit vegan

Hard Times Cafe

You have several vegan options at Hard Times Cafe, including the veggie burger and the vegetarian chili. (Be sure to tell your server that you don’t want any dairy products in your chili.)

Houston’s Restaurant

They offer a veggie plate, as well as a vegan burger, just make sure the bun is vegan.

IHOP

At IHOP, you can get hash browns, fresh fruit, grits, sautéed spinach and mushrooms, a plain baked potato, or a salad with fat-free or regular raspberry vinaigrette dressing.

Jason’s Deli

The vegan options at Jason’s Deli include organic vegetable soup, a spinach veggie wrap (request no cheese), salsa, hummus, guacamole, and many options from the salad bar. Be sure to ask about the vegan status of each of these dishes—it varies by location.

Johnny Rocket’s

Johnny Rockets features a vegan gardein black bean burger with grilled onions, lettuce, tomatoes, pickles, and mustard.

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Kona Grill

Kona Grill has a separate vegan menu. For appetizers, you’ve got edamame and seaweed salad. For sushi, there’s a cucumber roll, an avocado roll, and a vegetarian roll (with asparagus, avocado, yamagobo, cucumber, and sprouts). The house, roasted asparagus, and oriental salads are all vegan, and there are many vegan dressings, including onion soy, sweet soy, oil and vinegar, and balsamic, red, or white wine vinegar. Finally, both the Pan-Asian noodles and the linguine with marinara sauce are vegan, as are the sides of steamed baby bok choy, white rice, and seasonal vegetables.

kona grill sushi

Lazy Dog

They have a variety of vegan options, their sweet and sour sauce is vegan, so you can order the tofu sweet and sour with brown rice, it is seriously so delicious. I used to work here and I loved it. Sometimes their seasonal options offer vegan dishes. They have a veggie burger that is vegan, you will have to swap the bun for sourdough, and they also have a vegan veggie bowl.

Little Caesar’s, Papa John’s, Pizza Hut

The pizza sauce and dough at Little Caesars and Papa John’s are vegan, while Pizza Hut uses vegan marinara sauce and its Thin ‘N Crispy Pizza crusts are vegan. By omitting the cheese and choosing your favorite vegetable toppings, you can easily make a delicious vegan pizza.

Manhattan Bagel

All of Manhattan Bagel’s bagels are vegan, except for the jalapeño cheddar cheese and egg varieties, and its bialys—a flattened onion and poppy seed bagel—are also vegan. The Manhattan Grille and Vegetable Garden sandwiches can be made on a bagel, roll, or tortilla and are vegan if you omit the spreads and cheese.

Mellow Mushroom

Pizza chain Mellow Mushroom offers a vegan menu that includes tofu, tempeh, and Follow Your Heart cheese and a variety of sauces for your pizza, including red sauce, olive oil, or BBQ sauce.

Moe’s Southwest Grill

All tacos, fajitas, salads, and burritos can be made vegan by substituting tofu for meat and skipping the cheese at Moe’s Southwest Grill.

moes southwest

Newk’s Eatery

Newk’s Eatery has a vegan Grilled Veggie Salad with grilled zucchini, eggplant, and asparagus layered with fresh roasted corn, sundried tomatoes, green onions, and crisp romaine lettuce. The restaurant also offers a large assortment of vegan dressings, including balsamic vinaigrette, ginger wasabi, Greek dressing, and sherry vinaigrette.

Noodles & Company

Noodles & Company is noodle heaven for vegans. It has five vegan dishes: the Chinese Chop Salad without wontons, the Indonesian Peanut Sauté, the Japanese Pan Noodles, the Penne Rosa without cream and cheese, and the Whole Grain Tuscan Fresca without cheese. Tofu can also be added to any dish.

O’Naturals

O’Naturals, a restaurant chain in New England, offers healthy, all-natural fast food for diners who want great food to go. Its menu features a large vegetarian selection, and vegan items are marked for easy identification, such as the vegetarian chili, the carrot-ginger soup, and the chipotle sweet potato and veggie lentil soup.

Olive Garden

This one is amazing. The Olive Garden’s breadsticks are vegan, as the butter topping is made with soy, not dairy products. There are many vegan pasta options: angel hair, cavatappi, fettuccine, gluten-free rotini, rigatoni, small shells, spaghetti, and whole-wheat linguine. All these can be topped with the vegan marinara sauce or kid’s tomato sauce. The minestrone is now dairy-free at all locations, too, so you can order the soup, salad, and breadsticks combo! Simply hold the croutons and choose the oil and vinegar dressing. You can also get a side of steamed broccoli to round out your meal.

Vegan Olive Garden 75 On Stylish Small Home Decoration Ideas With with regard to Vegetarian Options At Olive Garden

Panchero’s Mexican Grill

All 26 locations offer Tofusada, a tofu marinated and sautéed in Southwestern-inspired sauce.

Panera Bread

Panera Bread offers two vegan broth bowls: the Vegan Lentil Quinoa Broth Bowl and the Soba Noodle Broth Bowl with Edamame. The restaurant also offers a vegan Black Bean Soup that is hearty and delicious.

P.F. Chang’s China Bistro

P.F. Chang’s China Bistro is one of the most vegan-friendly restaurant chains around. Its vegetarian menu is terrific, and everything can be made vegan, from appetizers such as tofu lettuce wraps to entrées such as Buddha’s Feast.

Pieology

Pieology offers Daiya cheese at select locations, and its red sauce, olive oil, and BBQ sauce as well as its gluten-free crust are all vegan—so are the delicious veggie toppings.

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Pizza Rev

PizzaRev has vegan sausage at many of its locations when you’re in the mood for a hearty pizza, and it also offers vegan cheese. Choose either the original or gluten-free crust, which are both vegan, and top it with some veggies.

Pollo Tropical

Located throughout the southern United States, Pollo Tropical offers Caribbean-inspired fast food. Vegan options include the Vegetarian TropiChop®, and the Balsamic Tomatoe. The chain’s black beans, French fries, white rice, boiled or fried yucca, sweet plantains, and corn are vegan, too.

Pyramid Breweries

Pyramid Breweries restaurants offers a Boca burger that can be substituted for any nonvegan burger on its menu. The Margherita Pizza can be made vegan if you get it without cheese.

Qdoba Mexican Grill

At Qdoba Mexican Grill, you can make a burrito, taco, or salad bowl with the following vegan ingredients: corn or flour tortillas, black or pinto beans, brown or cilantro-lime rice, fajita vegetables, grilled vegetables, potatoes, guacamole, and most salsas. You can also enjoy the tortilla soup.

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Quiznos

Quiznos offers a veggie sub that’s filled with guacamole, black olives, lettuce, tomatoes, red onions, and mushrooms—just be sure to order it without the cheese and ask for the balsamic vinaigrette instead of the red-wine vinaigrette. The vegan bread options include white or wheat, and there’s also an herb wrap. Grab a side garden salad and some potato chips, and your stomach will be appeased in no time.

Red Robin Gourmet Burgers and Brews

Red Robin offers a vegan burger patty made with ancient grains and quinoa. Try your burger with fresh tomato bruschetta salsa, avocado slices, and shredded romaine on a ciabatta bun, rustic Italian bread, or a lettuce wrap. Diners can also get a side of bottomless fries or bottomless broccoli.

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Ruby Tuesday

Ruby Tuesday has an Endless Garden Bar, where you can make your own vegan salad.

Shake Shack

After talks with PETA, Shake Shack is now testing a veggie burger in several New York City, Los Angeles, and Austin locations. This black bean, brown rice and roasted beets burger comes with delicious Sir Kensington’s vegan mayo. Remember to hold the provolone cheese and substitute for the gluten-free bun or lettuce wrap.

Smoothie King

Smoothie King offers vegan Pineapple Spinach and Lemon Ginger Spinach smoothies featuring Sunwarrior Raw Plant-Based Protein and a stevia-based sweetener.

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Souplantation & Sweet Tomatoes

Souplantation & Sweet Tomatoes, located throughout the South and the West, has a variety of salads, sandwiches, and soups, including the Strawberry Fields Tossed Salad With Caramelized Walnuts and the Summer Vegetable Soup. Their menu changes seasonally, and vegan items are clearly marked on the menu.

Starbucks

Starbucks carries the Lentils & Vegetable Protein Bowl with Brown Rice. Other options include a plain or multigrain bagel, classic or blueberry oatmeal, and the Seasonal Harvest Fruit Blend.

Stonefire Grill

This casual family-dining restaurant with multiple locations across Southern California features a handy ordering guide for vegans. Try one of its signature salads, enjoy a Cheeseless Roasted Veggie Pizza or a Roasted Cauliflower Pita, or grab one of its vegan side dishes—like Nutty Coleslaw or freshly baked breadsticks.

Subway

Subway’s Veggie Delite—on Italian bread and without cheese or mayo—is delish. And in select locations, you can enjoy two completely vegan subs: the Malibu Garden (a vegan patty topped with fire-roasted tomato sauce) and the Black Bean (a vegan patty topped with sweet potato curry sauce).

Taco Bell

Taco Bell has many great options for vegans! The fast-food chain has a variety of sides that are vegan—including the cinnamon twists, chips and guacamole (or pico de gallo), cilantro rice, black or refried beans, and Mexican rice—and all of its salsas are vegan. You can also order the Bean Burrito “fresco style,” the regular Black Bean Burrito without cheese, or the Veggie Cantina Power Bowl (ask for no sauce). Several of Taco Bell’s other dishes can be veganized simply by omitting a few ingredients or asking for it “fresco style.” The 7 Layer Bean Burrito can be made vegan if it has five layers—just forgo the cheese and sour cream. The tacos, nachos, Crunchwrap Supreme, and Mexican Pizza are vegan when you hold the meat (substitute beans if you’d like), cheese, and sour cream.

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TGI Friday’s

TGI Friday now serves the vegan Beyond Burger. Simply opt for the challah bun (the gluten-free bun isn’t vegan), ask for dairy-free sauces, and skip the cheese. Add peppers and onions if you want a Philly-style burger. The nachos—which consist of tortilla chips, jalapeños, guacamole, and pico de gallo—are a great vegan option if you get them without cheese or sour cream. The cilantro-lime dressing and balsamic vinaigrette are great vegan choices on a house salad. The restaurant’s Jack Daniel’s and BBQ sauces are also vegan and go well with its crispy fries or Cajun onion rings.

Tubby’s Grilled Submarines

Tubby’s Grilled Submarines, with locations in Michigan, has the vegan Hot Veggie Stir Fry sub and Cold Veggie specialty sub.

Tutti Frutti Frozen Yogurt

Tutti Frutti Frozen Yogurt offers vegan soy flavors, such as peanut butter, soy latte, black sesame, banana milk, and plain soy as well as fruity sorbets, including raspberry, strawberry, pineapple, and more. Top your frozen yogurt off with some fresh fruit, nuts, or other vegan toppings, and you’ll have a delicious treat.

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Twin Peaks

Try Twin Peaks’ take on the delicious Beyond Burger, The Imposter, which is served with a side of sweet potato fries. Order it on the vegan Challah bun and be sure to hold the pepper jack cheese and sun dried tomato mayo.

Wendy’s

Head to Wendy’s for a plain baked potato, the garden side salad with red Italian dressing, or French fries. You can also ask for a veggie sandwich, which has everything that would normally be included on the burger except the meat—there’s even a button for it on the cash register.

White Castle

White Castle now offers vegan sliders (it uses Dr. Praeger’s brand), which you can get plain or with a sweet Thai sauce.

white castle vegan

World Wrapps

World Wrapps, with locations in California and Washington, offers its vegan customers the Teriyaki Tofu and the Bombay Curry Wrapp, and the Classic Burrito Wrapp can be made vegan by omitting the cheese and sour cream.

Yard House

Gardein is offered at all Yard House locations. Although not all dishes featuring Gardein products are vegan, they can easily be modified. Two dishes that are vegan by default are the Gardein Chicken Rice Bowl and the Gardein Orange Peel Chicken. You can also order the Summer Salad or Citrus Soy Salad.

zpizza

The Berkeley Vegan Pizza and the California Salad are completely vegan at zpizza. And by simply swapping dairy cheese for vegan cheese, you can have more than a dozen of the pizzas, three of the salads, the veggie calzone, and the veggie sandwich. Check the online menu to see all the vegan options.

Comment below your favorite! Or if you have a restaurant suggestion!

 

Sources:

El Paso Veg Snob – Kona Grill Photo

Inkawall – Red Robin photo

Johnny Rocket’s – Johnny Rocket’s burger photo

Orthodox vegan – Denny’s photo

PETA – Photos and information on restaurants

Plant Based News – Qdoba photo

PMQ Pizza Mag – Pieology photo

Site Unknown – Olive garden photo

Smoothie King – Smoothie King photo

Taco Bell – Taco Bell photo

What I Vegan – Tutti Frutti photo

 

 

 

 

4 Vegan Myths Debunked

Many myths circulate vegans and their lifestyle putting into question the safety of the diet. Here are some of the most common myths debunked. It’s important to eat a wide array of different foods, vegan or not, to make sure all nutrition requirements are met.

Myth #1: Not enough iron

  • Many commonly eaten foods are high in iron:

dark leafy greens, beans, tofu, tempeh, quinoa, fortified cereals, etc.

  • Vegans consume more vitamin C, which increases absorption of iron. Adding tomatoes, bell peppers, and citrus fruit will increase iron absorption immensely.

Meals high in iron:

  1. Tofu Teriyaki Bowl
  2. Vegan Sun Dried Tomato Alfredo
  3. Lentil and Roasted Cauliflower Salad
  4. White Bean Salad
  5. Cowboy Caviar

Myth #2: Not Enough Protein

  • As long as you are eating a variety of foods a day, there will be no issues with protein consumption.
  • There are plenty of foods with high protein (along with a hefty combination of other nutrients):

beans, lentils, brown rice, tofu, tempeh, peanuts, seitan, flax seeds, etc.

  • Most people are over-concerned with protein intake and over-consume protein since it is marketed as being a concern for vegans.

Meals high in protein:

  1. Sweet Potato Taco Bowl
  2. The Ultimate Vegan Burrito
  3. Sweet Potato Chili
  4. Vegan Lentil Wrap Tacos
  5. Loaded Vegan Bolognese

Myth #3: Being Vegan is Always Healthy

  • A vegan diet is coined as being always “healthy”, but just like any other diet the eater must make smart choices to make sure all nutrients are met. No matter the diet, a person can make good food choices, or poor food choices.
  • Vegans need to be conscientious of what they are eating and that all nutrients are being met, especially Vitamin D, B-12 and iron.
  • A vegan dieter needs to make sure they are also eating enough calories.

Myth #4: Eating Vegan is Boring and Only Veggies

  • A vegan diet is not just veggies, it contains a variety of grains and legumes, with which you could create a wide array of delicious meals!
  • Any diet can be boring, eating the same three things for dinner weekly gets old, keep it creative.

Meals full of flavor and fun:

  1. Vegan Mac and Cheese
  2. Korean Cauliflower Wings
  3. Vegan Bao Buns with Pulled Jackfruit
  4. Vegan Stuffed Shells
  5. The Best Damn Vegan Nachos

False “Healthy” Foods

4 Foods that are misleading in benefits, and can end up being more harmful than healthy

Know what you are putting in your body, what effects it will have, and how you will feel after. I don’t want you to struggle with all of the foods you can’t ever ever have because they are bad and blah blah. No. I know there is bomb food, we have one life, so why not try it. But, overall, our health is important, so we should try to eat healthy, nourishing food most of the time. Just be aware, and your body will thank you.

Eggs

I know, I know… everybody loves eggs, I used to! And a lot of people like to push them on me for their “benefits” but in the end the negatives outweigh the positives.

  • can’t be coined “healthy” or “nutritious” due to their high cholesterol and high saturated fat contents
  • high calorie
  • not a rich source of protein
  • increases plasma choline, which is associated with increased risk of prostate cancer
  • even 1 egg every three days is associated with increased risk of lethal prostate cancer
  •  increased risk of heart disease

I used to love eggs in the morning, but if they aren’t even allowed to be labeled as “healthy” by the USDA, I’d say that’s a clear sign to steer clear of those little bad boys. I know some people love eggs, probably can’t ever see themselves not eating them, then just eat them less. Moderation is better than blind consumption. Be mindful of what’s entering your body.

Alternative: Scrambled tofu

  • higher protein content
  • zero cholestorol
  • lower in fat content

Fish & Omega 3 Capsules

  • Fails to lower risk for cardiovascular disease
  • Increases risk of prostate cancer
    -from pollutants
    -highest in freshwater fish
  • doesn’t improve sudden cardiac death
  • consumption of oily fish/fish oil capsules increase risk of cardiac death
    -from contaminants such as mercury
  • contain PCB which are toxins from the food chain and this offsets positive health effects

The fish/omega 3 capsules are a brilliant marketing ploy that has gotten a lot of “recognition” for their omega boosting powers and health benefits. Listen, our bodies don’t take in man-made vitamins, capsules, etc. like we do natural, real food, firstly. Second, there are plenty of foods that you can incorporate in your diet that have fewer (if any) negative effects and cost less that will provide you with plenty of omega 3.

Alternative: Omega 3 foods

  • spinach
  • walnuts
  • tofu
  • many more!!

Coconut Oil

  • increases cholesterol
  • boasts for medium chain triglyicerides when that only pertains to 10% of the oil, 90% are long-chain triglyicerides which raises LDL (bad cholesterol)
  • contains saturated fat, just like animal sources of saturated fat
  • should be avoided
  • doesn’t cure Alzheimer’s
  • high in saturated fat

This is another food item that has been manipulated to be seen as having health pros and very few cons, again due to marketing genius and the average person believing and not asking questions. Oil in general is extremely fatty, high in calories and should be used sparingly, coconut oil though is also extremely high in saturated fat and low in the monounsaturated fat which is typically better for people’s heart health. Pay attention to what is going into your body and question what is being advertised.

Alternative: Best oils to use for cooking

  • avocado oil
  • olive oil
  • canola oil

Chicken

  • high cholesterol (same as red meat)
  • salmonella
    -food poisoning
  • weight gain — more apparent with poultry than other meats
  • contains toxins from the food fed at chicken farms

Chicken has this view of being a great source of protein, low in fat, and delicious. Okay, yes, but at what cost? There are other foods that are high in protein, low in fat, and have zero negative effects, AND you can have multiple servings of them. Of course, it’s hard to hear that chicken actually isn’t a great food to consume especially if it’s your favorite. But, it can still be your favorite, just eat less of it, a lot less. Don’t fall prey to the geniuses that make billions off of people who “love chicken too much” and continue to consume it 5 days a week, until they are at risk of heart disease and their whole life has been flipped. Again, pay attention, it could end up giving you an extra 5-10 GOOD years of life. Don’t forget the power of beans and lentils either. These bad boys are full of fiber, protein, and low in fat, eat them up!

Alternative: Meat Replacements

  • jackfruit
  • eggplant
  • tofu
  • tempeh
  • seitan