With a little time and practice, you will develop a new routine for planning meals and cooking.
We recommend getting a good cookbook and experimenting. In the meantime, here are some simple and healthy meal ideas to start with…


  1. Bagel with soy cream cheese

  2. Cereal/granola with Soy/Almond/Rice/Hemp/Flax/Coconut milk

  3. Fruit smoothie

  4. Oatmeal made with soymilk and strawberries/ Maple syrup & brown sugar

  5. Toast with nut butter and jelly

  6. Toast with nut butter and sprinkled with Cinnamon & Sugar

  7. Tofu Scramble with with veggie sausage

  8. Vegan pancakes/French Toast with Potatoes O’Brien

  9. Vegan Muffin

  10. Wheat farina


  1. Ants-on-a-log (Celery with peanut butter and raisins on top)

  2. Apple with nut butter

  3. Chips & Salsa, Chips & Guacamole

  4. Clif BarLuna BarLÄRABAR

  5. Crackers and soy cream cheese

  6. Edamame

  7. Fresh fruit

  8. Fresh veggies and non-dairy ranch dressing

  9. Frozen grapes

  10. Hummus with carrots or Pita Chips, White Bean Dip and Pita Chips

  11. Kale Chips

  12. Nuts

  13. Peanut Butter & Co. “Dark Chocolate Dreams” on a banana

  14. Pirate’s Booty -VeggieTings Crunchy Corn Sticks

  15. Pretzels, Popcorn (top with nutritional yeast for a cheesy flavor)

  16. Raisins, figs, dried fruits

  17. Sunflower or pumpkin seeds

  18. Vegan jerky: Stonewall’s JerqueePrimal Strips


  1. Baked potatoes and baked beans
  2. Bean burrito with Spanish Rice
  3. Beans, rice and salsa tacos
  4. Dairy-free pizza loaded with veggies (You can top with Daiya cheese, Chicago Soydairy’s Teese, Follow Your Heart MozzarellaNutritional Yeast Cheese,  or  just veggies)
  5. Falafel in a pita pocket, topped with Tahini paste (Also known as tehina, it is a paste made from ground sesame seeds)
  6. Pasta with cannellini beans and marinara sauce, Pasta with meatless meatballs
  7. Peanut butter & jelly sandwich
  8. Spicy Tofu Lettuce Wraps
  9. Stir fried veggies with Tofu, Tempeh, Seitan or other mock meat
  10. Taco salad- with vegetarian refried beans, salsa, guacamole, vegan sour cream, and taco sauce, over a bed of corn tortilla chips and lettuce
  11. TLT (tempeh bacon, lettuce and tomato- with Vegenaise) and Sweet Potato Fries
  12. Vegan Chili
  13. Vegetable lasagna with tofu “ricotta”
  14. Vegetarian hotdog, Vegetarian hot dogs wrapped in Crescent Rolls, Chopped vegetarian hot dog with vegetarian baked beans
  15. Veggie burger: Quinoa Burgers, Black Bean Burgers, Lentil Burgers, Soy Burgers
  16. Veggie lunchmeat sandwich


  1. Fruit sorbet

  2. Soy “cheese” cake

  3. Soy or coconut milk ice cream

  4. Soy yogurt and fresh fruit

  5. Vegan cake, pie, cookies, cupcakes & muffins

  6. Vegan rice pudding & vegan tapioca pudding

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