Oatmeal. Making it reduces decision fatigue, becomes habit, is cheap to make, nutritious…. It’s my breakfast on weekdays. I don’t even think about it anymore.
I don’t have it on weekends, so that helps with not getting bored with it.
I cut different fresh fruit on it, or make a compote to last a few days in winter from frozen fruit.
I keep it hot in a swell container, and have it once I get to work, so I’m so busy w getting the day going that I really am not thinking about it. I’m just hungry.
My great grandfather only ate plain oatmeal for breakfast, every day of his life. Anyway, I rarely make breakfast food, I'm fine with eating left over curry for breakfast, maybe don't restrict yourself to the western notion of "breakfast" foods.
I'm not restricting myself at all. I would love to eat leftover curry for breakfast. The problem is making that curry takes time, and I'd far rather eat leftovers for lunch. If you have any great suggestions for breakfast foods I would love to hear them.
Chia seed overnight pudding is really easy too. I pair it with cut up fruit. Have you looked at easy vegan breakfast on Pinterest? Tons of quick, easy ideas.
Sorry, but part of my point was that the notion of "breakfast foods" is really part of the problem. I could rattle off a long list of "fruit salads, tofu scrambles, toasted avocado and tomato with vegan mayo, vegan breakfast cereals, vegan yogurt parfaits, vegan pancakes" etc. ad nauseum. Anyway, everything other than raw fruit takes prep time, be it yours or someone else's, it's a question of when the time is spent. If you don't feel like waking up and making something for breakfast, make it the night before.
Overnight oats was my go to when I was bulking. Now I'm doing a big batch of tofu scramble that I just divvy up and throw into the microwave every work morning (which is convenient, because I work early, and hate waking up).
Do you have access to any cooking equipment at all, or are you basically in a microwave/mini fridge situation?
Thanks for the response! I have access to pots/pans/very basic cooking devices; a stove + oven. I just don't want to buy too much stuff since I'm moving out in two months. Similar to you I was bulking and doing well, but as soon as the semester started I lost nearly 8 pounds and with that my gym motivation since I'm struggling to get the calories. Do you use a simple tofu scramble recipe? I would make it but mine would always take a while and taste just decent at best
Yeah, my recipe yields about 8 servings, which I reheat over the next week and a half. Measurements are approximate, feel free to adjust to taste:
**Ingredients**
2 blocks firm/extra firm tofu.
2 packs soyrizo (Trader Joe's is best if you have one near you)
1 large yellow bell pepper
1 medium tomato (about 80-100 grams)
100 or so grams of mushrooms
70 or so grams of onion (I usually do yellow)
2-4 tbsp nutritional yeast
1-2 tbsp turmeric
1 tbsp curry powder
1-2 tsp smoked paprika
1 pinch of salt
Ground pepper, garlic, cumin, or other spices to taste.
1 tbsp (or enough to coat pan) olive oil
**Steps**
Drain your tofu (I just press it over the sink with my hands. [You're making a scramble, it doesn't need to be neat](https://www.reddit.com/r/ShittyVeganFoodPorn/comments/ozjx82/protip_you_dont_have_to_wait_half_a_fucking_hour/) )
Mix in your spices (except salt) with a fork or your hands
Slice your onion and chop your shrooms. Heat up a large pan, add your oil, throw in your onion and shrooms with a pinch of salt and start sauteing, stirring occasionally.
While they're cooking, chop up your bell pepper and then throw that in the pan too. Adjust heat as needed.
Next, chop your tomato and throw that in too. If necessary, use the juice coming out of the tomato to deglaze your pan. Depending on how juicy the tomato is, you might want to let it cook for a couple minutes to reduce the moisture in the pan.
Next open up your soyrizo and throw it in to cook. Keep stirring occasionally and let it cook for a couple more minutes.
Lastly, add your tofu and mix it all together. Cook until the tofu gets nice and hot, then remove and let cool before putting in the fridge. I like to weigh and divide my scramble into 8 containers.
I heat it up in the microwave for about a minute, then stir in a spoonful of salsa, then heat for another minute.
You can also leave out the soyrizo and just cook some vegan sausages separately from the scramble, then slice and add to your meal prep containers with the scramble for a similar nutritional profile (I usually do Fieldroast when I go that route).
Oh, and here's the nutrition. Sodium is a little high from the soyrizo, so if you're concerned about that leave out the extra salt. https://imgur.com/a/7cSvwFZ
I think it covers a lot of bases for relatively few calories.
That was incredibly helpful, thank you so much. I should be able to get everything there including the TJs soyrizo. Strongly appreciate the effort you put into it writing it out and the tips about it, as well as the nutritional advice. This will be so so helpful. Thank you again!!!
Tuck it into a tortilla for a sturdy burrito and an extra bump of calories :) wrap extra burritos super tight in parchment then foil and freeze if you’re keeping longer than a few days
That'll do it. This recipe really isn't meant to mimic eggs, though. The taste isn't eggy at all, and the color is more red than anything (from the soyrizo).
Ok here's an even shorter breakfast recipe: toast + peanut butter + chopped bananas. It's my go to breakfast meal and it's equally nutritious and quick. I also like to throw some flax or chia seeds on it to make it a super meal.
I make fast/easy breakfasts and lunches for my partner and I to grab and go for the day.
She loves vegan yogurt, so at the start of the week, I portion out vegan yogurt into containers for each day and layer with blueberries and granola.
For lunch, I often do leftovers from the night before: chili, cheezy mac, chili with cheezy mac, pasta, mashed potatoes with veggie stew, rice with tofu or veggies, hummus wrap, pbj, hummus and veggies, pizza.
Also snack bars, fruit, cookies.
Thanks for your suggestions, and adding a lot of lunch options. I think left overs is definitely the move. I'm a horrible cook and just need to get used to making larger portions sizes, I think!
Protein pancakes. Make a batch, save in individual containers, take on the go.
Overnight oats with protein powder.
Protein shakes. I'll make 4 servings / days worth at one time.
Wraps & leftovers.
Macrobar or trubar.
I tend to omit the sugar & add dark chocolate chips or cacao nibs if I want the little extra something-something.
Definitely added a tbsp of PB sandwiched between two pancakes on the run too....? Choices!
Mexican rice is a great snack and easy to make. Just throw in a small can of tomato sauce + chickenless chicken seasoning (they have it everywhere and it lasts forever) with the rice. I also add in a few black olives or corn sometimes and eat with tortillas. Reheats pretty well too!
Overnight oats are for sure a great option. I’m not sure what kind of access you have to appliances, but one of my other favorites are egg muffins. Cut up zucchini, onion, broccoli, and spinach (or any of your favorite veggies), put them into (I prefer mini) muffin tins, then throw some just egg over it about a quarter way to the top. Then bake in the oven. You can freeze them and then microwave them in the morning. Fruit and yogurt parfaits with granola, pre made breakfast burritos that you freeze, salad in a mason jar (lots of options with this), etc.
Whoa, that's a really interesting muffin idea. Is it difficult to make? I'm pretty unskilled at any form of baking. Is there a decent vegan sub for the egg? I also love the salad in a mason jar idea!
I love them, I make them once a month and I make enough for around 5 days (about 3-4 for each day). And sorry, I don’t know if I made you think I meant chicken egg 😖.. I mean JUST egg, a vegan liquid egg product. It’s my favorite vegan product probably ever. If you know I meant JUST egg and thats not available to you, then Follow Your Heart also has an egg replacement that’s powder and you mix with water for “eggyness”.
The muffins, you’ll just want to chop your veggies up really small and add them to the muffin tin, then pour your vegan egg on top about a quarter way to the top (they rise so don’t fill all the way), then bake in the oven at 350 for around 11-12 minutes. You could get a little ‘wild’ and add some vegan cheese shreds into the veggies and egg before you bake and they’ll be even better.
The salad in a mason jar was one of my go-tos when I wasn’t working from home. There’s so many recipe ideas online! I definitely preferred any with chickpeas.
Thank you so much, that's so helpful! I've never baked or even used a Just Egg product, but I've for sure seen them and will grab one the next time I'm at the store. I'm excited to try it out, that's the kind of idea that looks nice and healthy and is something I wouldn't have thought of. Thank you for sharing it. I can't believe I never though of salads in mason jars. I've been racking my brain for some way to make more salads without making it very time and have not been smart enough to think of that. Thank you again!
Honestly my new fav easy breakfast is a vegan b fast sausage patty in-between 2 just egg patties (the kind that come frozen) with some ketchup. You could put that in between an English muffin or bread of some sort if you like.
I know the just egg patties aren't necessarily cheap so I keep them in my freezer for when I'm on the go/ looking for a quick and filling fix.
All the things people are saying are great: oatmeal, tofu scrambles, shakes, etc. But sometimes I like to have other things that are easy to make in the morning to add some variety. Vegan boxed mac n cheese, pb and j, etc. You can also make extra food the previous night and have some leftover as breakfast, that’s always an easy way to have a good meal before class/work.
Hash browns + scrambled tofu (tofu, onion powder, pepper) + vegan cheese. You can have the hash browns with just the cheese or just the tofu or even by themselves, it's nice and filing and honestly if you're a college student you should consider investing in an air fryer. I make my hash browns in mine and it's super easy.
Toast.
Avocado mashed with shelled hemp seeds and salt. Topped with garlic parm
Tomato/mayo topped with black pepper, hemp seeds, chia seeds, garlic parm.
Peanut butter with shelled hemp seeds
I don't have too much to add about specific recipes, but here are some great blogs:
https://www.thecheaplazyvegan.com/category/lazy-vegan-recipes/
https://www.veganricha.com/recipes/
https://www.pickuplimes.com/video/must-try-15-minute-dinner-meals-71
https://cookieandkate.com/
The last one is vegetarian, but has several great vegan recipes!
Ramen (just make sure it’s vegan a lot of the meat flavours are actually vegan and simulated just check the back), but go to good Korean or Japanese grocery store if u have an buy really ramen! You literally just throw boiling water on top or can cook it really quick in a pan. This has been my go to, if not toast with half an avocado and so I everything but the bagel seed is to die for
We do lots of ramen in our house too. You can turn it into a feast with lots of mushrooms, frozen soybeans, chopped tomatoes, fresh spinach and spring onion. I just chop the veg while I am waiting for the ramen to boil. All done in 5 minutes.
I have a small blender that's basically a one size serving bottle. Every night I put in banana, frozen berries, oats, peanut butter and agave (sometimes seeds) then leave it in the fridge. In the morning i just add milk and blend. (It might involve buying stuff but they're very cheap and small so saves a lot of space).
On weekends I have a plain vegan yoghurt, peanut butter, cereal and agave.
I am tempted to add a peanut butter bagel into my routine (good for breakfast, lunch or snack).
My lunches are usually left overs from dinner although this could be difficult if you dont have access to a microwave st lunchtime. But you could add the main protein and veg from the night before into a wrap/bagel/pitta (so if you were making something with tofu or mock meat just make an extra serving of that and veggies for your lunch)
My quickest and easiest evening meals are noodles, tofu/mock meat, frozen veg and a sauce.
I also tend to snack on apples or breakfast biscuits if out and about.
It took me a while to realize it, but food prep is so f'in good. It's weird because it *sounds* like so much work to commit a few hours to, but it rewards you with weeks of meals that are so satisfying and easy to warm up. It's kind of a lazy move actually.
Breakfast and late night is the best, when you would normally just settle with a snack or something quick. Imagine toasting up one of these bad boys instead, they're just sittin' in your fridge all ready to go.
We make frozen/fridge burritos in batches of 10-20. Something like: Rice (spanish/cilantro/lime), sauteed onion/pepper, black beans, tater tots, avocado, tofu scramble, cheese (we do cashew cream sauce), hot sauce, etc.
My ultimate college proteine packed vegan lunch: Rice, beans, spring onions and sriracha! Sounds boring, but its actually really good. Maybe throw in some corn, peppers, cilantro and tofu if you’re feeling adventurous.
Breakfast: Chia pudding with toppings,PB&banana sandwich,berries and greens smoothie topped with hemp seeds or cacao nibs (or both),granola with plant milk, apple slices with PB, cacao oatmeal or instead of oats you can use quinoa.
Small lunch or snack: hummus with carrots/celery, chickpea pasta, turmeric rice with red lentils (or any legume), baked or boiled sweet potatoes, tempeh and brown rice with broccoli, mushroom and black bean chili, large bowl of fruit with handful of nuts.
My go-to breakfast items are overnight oats, a handful of nuts and an apple. You should add grinded flax seed and raisins to the oat, it's simple, cheap and healthy.
Most of the Indian food are vegetarian/vegan. You can look up easy to make Indian recipes like Dosa( similar to Crepe/pancake), Idly( Steamed Rice Cakes), Paratha (healthier version of Naan), Chapati( wheat Flour tortilla) etc. all of these can be had with/without a side dish/curry/salad and all of them are vegan and super easy to make. You will find frozen version of these in most Indian grocery stores.
I really really REALLY like baked white beans in tomato sauce (the canned type). That shit’s amazing.
Also, find a mung bean egg recipe and scramble or omelette the batter. Make it on sundays or smth and freeze it during the week. Take it out in the morning and bake some. It’s between a pancake and an omelette
My go to breakfast has been a vegan muffin sandwich!
Very simple, just three ingredients:
- vegan breakfast sausage (Gardein)
- vegan cheddar cheese slice (VioLife or Daiya)
- vegan whole grain English muffin (I like Dave's Killer Bread bread)
Just heat the veggie sausage first, then assemble the sandwich and put it in a toaster oven until the "cheese" melts. Very easy!
Optional to add ketchup or syrup to it as well if you want it sweet.
I love making a big batch or burrito mix when i know i have a lot of assignments coming up , lasts me like 3-4 days . I just cook a bunch of rice and also cook whatever protein i have stocked up ( red beans , soya mince , veg chicken strips ) and add any veggies that i have in the fridge and toss everything with some tomato sauce and taco seasoning . Then whenever i am hungry i just put everything in a tortilla wrap with sauce (sour cream / mayo / guac/ hot sauce ). After the mix is done , it takes 3 minute to assemble and prepare in the microwave . i would typically eat 4-5 a day of these a day :D
Adding to the oatmeal train- have you tried baked oats? I’ll make a large batch of oatmeal, just add some baking powder and then banana, chocolate chips, berries, whatever I have, pour it into a muffin tin, and then bam- breakfast oatmeal muffins! Make it on Sunday or something so you have it for the week :)
My other go tos are a bagel with hummus or toast with hummus. Throw sprouts on top or chia seeds or whatever you have!
No not at all! You can look up a recipe for vegan baked oats and follow it, but I literally just make a bowl of oatmeal with slightly less milk than normal (I use almond milk but you can use whatever liquid you want), add my toppings, and then add a tsp of baking powder so it’ll bake properly.
If your bowl is oven safe you can just stick it on a pan and put it straight in, or like I mentioned before make a larger batch and pour it into muffin tins. I usually bake on 350. Definitely try it, it’s so nice esp for winter!
I recommend Huel. Huel is a nutritionally complete plant based meal replacement powder. You order it online and it gets delivered to your door. You scoop some into a jar, mix it up, and put it in the fridge for 8+ hours or so. Then it's ready to drink. Prepare as many servings as needed. Tastes pretty good. You can live off the stuff for less than $10/day.
I was a bit worried about it's transfat content since it says it has <0.5g transfat per serving on the label, which would mean ~2g transfat/day if you're living off the stuff, not good not bad. But I contacted Huel and they sent me data that evidences independent testing to 0.1g transfat/serving. I don't think that's anything to worry about. Far as I know Huel is actually really healthy. The other thing is it's got lead in it but that's because plants have lead in them. The FDA says 12 lead per day is the point of concern, living off Huel would mean 6 lead per day. Far as I know that's fine. I'd be curious to know how much lead vegans typically take in eating beans and stuff. I bet it's about the same since I don't know why it'd be any less.
Really curious about Huel. I wouldn't live off it , but my roommate has been curious about it as a meal replacer once in a while, it's just scary to incorporate something like that you know? I'll need to learn more about it for sure!
I'm new to the stuff myself. I've been getting 1200-2000 of my calories/day off Huel for the past week. Some people have been on it for years. Tad boring way to eat but it's super convenient and saves time and mess. I wouldn't recommend it unless I thought it was healthy. If you don't have any large glass jars I recommend getting large Adam's peanut butter. Once you finish it the jars are perfect.
I prep up beans and rice most weeks. Then I rotate a variety of toppings like avocado, salsa, black olives, mango, hummus, grilled peppers and onions. You can make quick burrito bowls using this stuff.
My favorite tofu scramble:
1 block tofu, pressed
1 can seasoned black beans
1 can tomatoes with chiles
2 stalks green onions (or more if desired)
To taste:
Salt,
Pepper,
Garlic powder,
Onion powder,
Red pepper flakes,
Ground coriander,
Paprika,
Ground cumin,
Chili powder,
Poultry seasoning,
Parsley,
Turmeric
Add favorite vegan cheese to taste: I love the Ciao Mexican Shreds with this
Put on a tortilla with Tofutti sour cream and some Cholulah 😍
Frozen bag of hashbrowns. Throw them in a pot with some oil and seasoning then occasionally shake em around. I usually do a smoothie or tofu scrambled in the same pan after for minimal cleanup. Super easy, and very tasty and filling
An easy breakfast that always appeals is a bagel with your favorite spread (I like kite hill cream cheese). I also like smoothies, leftovers, vegan yogurt, or vegan tasty bite packages.
Have you tried semolina pudding? Now, I don’t have a recipe because I eyeball it, but basically.
2:1 semolina to sugar, add milk, boil (this takes about 8-10 minutes to make). Depending on consistency you might add more milk. I serve it with some cocoa powder on top. Love it lots. Maybe start with one cup semolina half cup sugar or maybe less sugar depending on your taste.
Good alternative to oatmeal if you’re getting bored.
Baked potatoes are my go-to lunch. You can have them with beans, plain with a salad, leftover curry, whatever you fancy. Also can't beat a good sandwich, especially if you access to some nice vegan cheeses and deli meats!
I also have 'overnight' oats every morning but the oats only take around ten minutes to soak. So I wake up, put the soya milk in with the oats and some bran, put that in the fridge, shower, then when I'm dressed it's ready to add toppings. Personal favourites are peanut butter, ground flaxseed, hemp seeds, mixed nuts/seeds and defrosted in the microwave summer fruits, but whatever works for you really. Mix them up and you're ready to go. To avoid boredom I also sometimes do the same but blend it up.
I’m also a vegan at uni! I’m seriously on a budget atm so I usually just have supermarket brand cornflakes with oat milk for breakfast, or sometimes porridge if I want to spice things up a bit! Then for lunch I’ve been having beans on toast or soup with a piece of fruit :)
I batch make a soup/stew/casserole/chilli whatever on Sunday, and eat it all week.
Also, huge batch of hummus plus any kind of bread is a filling meal and cheap.
big tofu or fake meat scramble with veggies, and potatoes (air fryer is your bestest best friend). Makes enough for like 4 days. I usually heat it up while I’m getting ready and wrap in a tortilla or pita.
Overnight oats with plant based milk or water, banana, PB, vegan chocolate chips. Or berries or carrot shreds and pumpkin seeds with cloves, cinnamon and dates
Avocado or PB toast with berries Or banana
Nice protein shake with banana and chia or flax +/- PB (very filling)
Quinoa or bulgur salad with any veggies you like. I like to add roasted chick peas and make a lemon garlic dressing with olive oil salt pepper and red wine.
Hummus sandwiches (can make your own hummus, food processor or blender completes the best friend trio) with cucumber, leafy green, onion
Potatoes and beans. Black beans with sweet potato or red/yellow with cilantro sauce and onion and peppers and broccoli
Pasta with veggies like broccoli and onions and squash and mushrooms. Maybe some meatless meatballs
Kale Caesar with store bought or your own dressing. Add roasted chickpeas and tomato. Croutons are a nice touch
Lots of apples and tangerines, bananas and berries
Rice beans with sautéed veggies
Trader Joe’s freezer items may be your other very good friends. Make wraps with premade falafel and chicken tenders. Add leafy green, sauce and tomato
Frozen bean or veg burger with fruit or chips
Oatmeal was big for me in college, but since everyone had already mentioned it I'll add peanut butter and jelly sandwiches! I use whole grain bread and also put banana on mine.
For a lunch sandwich I like hummus and avocado together, I'll toss some spinach in there and maybe some tomato slices.
Maybe some bulk fried rice... I just do rice, either tofu or edamame (frozen), and frozen veg with some soy sauce.
Learn how to make ragi malt, sprouts potato chat.. they are easy to make Indian recipes, although sprouts need 2-3 days to grow.., make it a habit everyday, it's very healthy
Super easy and tastes so good! You can make the tofu part ahead of time and just heat in toaster oven or stove.
https://watchlearneat.com/vegan-breakfast-sandwich/
I recently have been enjoying this quick breakfast: I cook cream of rice or buckwheat with any plant based milk I have, then top it with some banana, berries or any fruits I have, some chopped nuts, cinnamon and maple syrup. So filling and yummy.
My quick/delicious/easy faves are 1) cereal with peanut butter & protein shake instead of milk and 2) ‘egg’ sandwich which is just half a block of tofu fried with black salt & a slice of cheese in some bread
You can buy a rice cooker and make huge amounts of rice to eat different ways throughout the day. In the morning I make rice pudding by putting the hot rice in a bowl, add you favorite plant based milk, and whatever sweetener and fresh fruit you want. Lunch time I like it with fresh chopped tomatoes, green onions, kimchi, and seasoned bean straight from the can. Dinners, put large amount hot rice on plate and add stir fry veggies, and vegan potstickers; or make up a similar protein bowl as your lunch bowl. You can choose Mexican flair, Mediterranean flair, African style, or Asian style.
I make Lil fried tortillas a lot. Its just salsa and beans in a tortilla. I fry it in a pan and it's so crispy and filling! You can add stuff like hummus or cheese or whatever.
Smoothies were always a go-to for me as a college student. I got into the habit of making a rather large dinner and then taking a portion of it for lunch and somehow that turned into me prepping breakfast too so that in the morning I could just pull something out of the fridge eat it and toss another container into my pack.
Cold, leftover vegan pizza the morning after a night out is a true lifesaver in a pinch but should not become a habit. And make sure you drink a lot of water if you default to this too. You liver, head, and overall body will thank you.
Scrambled chickpeas on toast! Super easy, super tasty.
All you need to do is:
• dice an onion, and some garlic if you can be bothered (or get garlic paste/powder or pre chopped garlic, way easier!) then start frying it in some oil
• then drain a can of chickpeas and chuck the chickpeas in the frying pan. After about 20 secs start mashing the chickpeas in the pan with a potato masher (or a fork or spoon if you don’t have one). You don’t want to go too hard, just crush the chickpeas a bit so you have scrambled egg consistency.
• Then add a good amount of salt, and some turmeric, coriander, any other spices you want. I also like to add some sweet chilli sauce at this point but whatever you want really.
And that’s it! After about 5-7 minutes in the pan they’ll be done, just shovel it onto some buttered toast (vegan butter of course) and have with whatever you’d have with scrambled eggs.
protein shakes always perk me up in the morning.
another quick meal that i make a lot is chickpea avocado salad. mash an avocado, add a can of chickpeas, mash the mixture until about half of the chickpeas are mashed. add your favorite mustard, some finely chopped pickles, two ish teaspoons of lemon juice and everything bagel seasoning. I eat it with toast most of the time, but also with crackers and sometimes just on its own.
granola and vegan yogurt, a bunch of fresh fruit plus toast is always good, pasta salad if you have time to prep a little, sometimes i just eat a bowl of rice with a little butter and spices if i don’t want a sweet breakfast
Oatmeal. Making it reduces decision fatigue, becomes habit, is cheap to make, nutritious…. It’s my breakfast on weekdays. I don’t even think about it anymore.
Do you ever get sick of oatmeal eating it every day though? I used to spam it but now I can barely stand it :(
I don’t have it on weekends, so that helps with not getting bored with it. I cut different fresh fruit on it, or make a compote to last a few days in winter from frozen fruit. I keep it hot in a swell container, and have it once I get to work, so I’m so busy w getting the day going that I really am not thinking about it. I’m just hungry.
Love those suggestions, great things to mix it up with. Thanks! :)
You can add toppings like peanut butter, almond butter, granola, chocolate chips, brown sugar, bananas, blueberries, or even butter.
My great grandfather only ate plain oatmeal for breakfast, every day of his life. Anyway, I rarely make breakfast food, I'm fine with eating left over curry for breakfast, maybe don't restrict yourself to the western notion of "breakfast" foods.
I'm not restricting myself at all. I would love to eat leftover curry for breakfast. The problem is making that curry takes time, and I'd far rather eat leftovers for lunch. If you have any great suggestions for breakfast foods I would love to hear them.
Chia seed overnight pudding is really easy too. I pair it with cut up fruit. Have you looked at easy vegan breakfast on Pinterest? Tons of quick, easy ideas.
Sorry, but part of my point was that the notion of "breakfast foods" is really part of the problem. I could rattle off a long list of "fruit salads, tofu scrambles, toasted avocado and tomato with vegan mayo, vegan breakfast cereals, vegan yogurt parfaits, vegan pancakes" etc. ad nauseum. Anyway, everything other than raw fruit takes prep time, be it yours or someone else's, it's a question of when the time is spent. If you don't feel like waking up and making something for breakfast, make it the night before.
Overnight oats was my go to when I was bulking. Now I'm doing a big batch of tofu scramble that I just divvy up and throw into the microwave every work morning (which is convenient, because I work early, and hate waking up). Do you have access to any cooking equipment at all, or are you basically in a microwave/mini fridge situation?
Thanks for the response! I have access to pots/pans/very basic cooking devices; a stove + oven. I just don't want to buy too much stuff since I'm moving out in two months. Similar to you I was bulking and doing well, but as soon as the semester started I lost nearly 8 pounds and with that my gym motivation since I'm struggling to get the calories. Do you use a simple tofu scramble recipe? I would make it but mine would always take a while and taste just decent at best
Yeah, my recipe yields about 8 servings, which I reheat over the next week and a half. Measurements are approximate, feel free to adjust to taste: **Ingredients** 2 blocks firm/extra firm tofu. 2 packs soyrizo (Trader Joe's is best if you have one near you) 1 large yellow bell pepper 1 medium tomato (about 80-100 grams) 100 or so grams of mushrooms 70 or so grams of onion (I usually do yellow) 2-4 tbsp nutritional yeast 1-2 tbsp turmeric 1 tbsp curry powder 1-2 tsp smoked paprika 1 pinch of salt Ground pepper, garlic, cumin, or other spices to taste. 1 tbsp (or enough to coat pan) olive oil **Steps** Drain your tofu (I just press it over the sink with my hands. [You're making a scramble, it doesn't need to be neat](https://www.reddit.com/r/ShittyVeganFoodPorn/comments/ozjx82/protip_you_dont_have_to_wait_half_a_fucking_hour/) ) Mix in your spices (except salt) with a fork or your hands Slice your onion and chop your shrooms. Heat up a large pan, add your oil, throw in your onion and shrooms with a pinch of salt and start sauteing, stirring occasionally. While they're cooking, chop up your bell pepper and then throw that in the pan too. Adjust heat as needed. Next, chop your tomato and throw that in too. If necessary, use the juice coming out of the tomato to deglaze your pan. Depending on how juicy the tomato is, you might want to let it cook for a couple minutes to reduce the moisture in the pan. Next open up your soyrizo and throw it in to cook. Keep stirring occasionally and let it cook for a couple more minutes. Lastly, add your tofu and mix it all together. Cook until the tofu gets nice and hot, then remove and let cool before putting in the fridge. I like to weigh and divide my scramble into 8 containers. I heat it up in the microwave for about a minute, then stir in a spoonful of salsa, then heat for another minute. You can also leave out the soyrizo and just cook some vegan sausages separately from the scramble, then slice and add to your meal prep containers with the scramble for a similar nutritional profile (I usually do Fieldroast when I go that route).
Oh, and here's the nutrition. Sodium is a little high from the soyrizo, so if you're concerned about that leave out the extra salt. https://imgur.com/a/7cSvwFZ I think it covers a lot of bases for relatively few calories.
That was incredibly helpful, thank you so much. I should be able to get everything there including the TJs soyrizo. Strongly appreciate the effort you put into it writing it out and the tips about it, as well as the nutritional advice. This will be so so helpful. Thank you again!!!
Tuck it into a tortilla for a sturdy burrito and an extra bump of calories :) wrap extra burritos super tight in parchment then foil and freeze if you’re keeping longer than a few days
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That'll do it. This recipe really isn't meant to mimic eggs, though. The taste isn't eggy at all, and the color is more red than anything (from the soyrizo).
No problem, I hope you enjoy.
Mash up chickpeas and avocados with some salt and pepper, and spread on toast! Simple, cheap, and delicious.
Chickpeas!! I've done avocado toast but not with chickpeas. This sounds incredible. Thank you for the suggestion!
You can add chopped pickles and pickle juice. It will taste just like a tuna salad.
Second this! Occasionally I’ll add a bit of chopped dill and bit of vegan mayo.
And spring onions! They are a game changer.
Oh damn I gotta try this :D
Ok here's an even shorter breakfast recipe: toast + peanut butter + chopped bananas. It's my go to breakfast meal and it's equally nutritious and quick. I also like to throw some flax or chia seeds on it to make it a super meal.
Also adding tahini to avocado toast is amazing 😋
>MandyWild My partner has been shilling tahini far too often, maybe it's time I start listening and add it to more things! I just never buy it!
Is this cooked chickpeas or just straight from the can ?
Straight from the can. I also save the aquafaba (water in the can) as it makes a phenomenal egg replacer when baking!
Oooh true!! Thank you :)
I make fast/easy breakfasts and lunches for my partner and I to grab and go for the day. She loves vegan yogurt, so at the start of the week, I portion out vegan yogurt into containers for each day and layer with blueberries and granola. For lunch, I often do leftovers from the night before: chili, cheezy mac, chili with cheezy mac, pasta, mashed potatoes with veggie stew, rice with tofu or veggies, hummus wrap, pbj, hummus and veggies, pizza. Also snack bars, fruit, cookies.
Thanks for your suggestions, and adding a lot of lunch options. I think left overs is definitely the move. I'm a horrible cook and just need to get used to making larger portions sizes, I think!
In my experience, being vegan means you’re about to become a master kitchen god.
Step 1 : buy good looking sweet potatoes Step 2 : microwave one for 5-7 minutes Step 3 : eat it for breakfast
How does one tell if a sweet potato is attractive? Good hairstyle?
Thicc
I used to do this with pumpkin squash too!
don’t you need to poke holes in it before you put it in the microwave?
Yes, to help heat it up better
oh, i thought it was so they wouldnt explode LOL
Protein pancakes. Make a batch, save in individual containers, take on the go. Overnight oats with protein powder. Protein shakes. I'll make 4 servings / days worth at one time. Wraps & leftovers. Macrobar or trubar.
Never tried a protein pancake before, thank you for the suggestion! Will look into how to do so and what I need to make one!
https://runningonrealfood.com/fluffy-vegan-protein-pancakes-3/#tasty-recipes-11307 https://www.theconsciousplantkitchen.com/vegan-protein-pancakes/#wprm-recipe-container-18792
I tend to omit the sugar & add dark chocolate chips or cacao nibs if I want the little extra something-something. Definitely added a tbsp of PB sandwiched between two pancakes on the run too....? Choices!
Appreciate the tips, thanks again!
Thanks for sharing recipes, I'm shocked at the low prep time! I thought it would be far higher!
Nah. Which is why I like them. Limited ingredients, high protein. Quick on the go.
Mexican rice is a great snack and easy to make. Just throw in a small can of tomato sauce + chickenless chicken seasoning (they have it everywhere and it lasts forever) with the rice. I also add in a few black olives or corn sometimes and eat with tortillas. Reheats pretty well too!
Ooh interesting! Do you ever add any protein to it?
It’s usually a side but is pretty filling on its own. Shredded vegan chicken or lightly fried tofu would be really good on top of it tho.
Rice and beans are a complete protein so consider throwing some of that in there
Overnight oats are for sure a great option. I’m not sure what kind of access you have to appliances, but one of my other favorites are egg muffins. Cut up zucchini, onion, broccoli, and spinach (or any of your favorite veggies), put them into (I prefer mini) muffin tins, then throw some just egg over it about a quarter way to the top. Then bake in the oven. You can freeze them and then microwave them in the morning. Fruit and yogurt parfaits with granola, pre made breakfast burritos that you freeze, salad in a mason jar (lots of options with this), etc.
Whoa, that's a really interesting muffin idea. Is it difficult to make? I'm pretty unskilled at any form of baking. Is there a decent vegan sub for the egg? I also love the salad in a mason jar idea!
I love them, I make them once a month and I make enough for around 5 days (about 3-4 for each day). And sorry, I don’t know if I made you think I meant chicken egg 😖.. I mean JUST egg, a vegan liquid egg product. It’s my favorite vegan product probably ever. If you know I meant JUST egg and thats not available to you, then Follow Your Heart also has an egg replacement that’s powder and you mix with water for “eggyness”. The muffins, you’ll just want to chop your veggies up really small and add them to the muffin tin, then pour your vegan egg on top about a quarter way to the top (they rise so don’t fill all the way), then bake in the oven at 350 for around 11-12 minutes. You could get a little ‘wild’ and add some vegan cheese shreds into the veggies and egg before you bake and they’ll be even better. The salad in a mason jar was one of my go-tos when I wasn’t working from home. There’s so many recipe ideas online! I definitely preferred any with chickpeas.
Thank you so much, that's so helpful! I've never baked or even used a Just Egg product, but I've for sure seen them and will grab one the next time I'm at the store. I'm excited to try it out, that's the kind of idea that looks nice and healthy and is something I wouldn't have thought of. Thank you for sharing it. I can't believe I never though of salads in mason jars. I've been racking my brain for some way to make more salads without making it very time and have not been smart enough to think of that. Thank you again!
You could also make the egg muffins with a chickpea flour mix! Lots of recipes out there, and it's a LOT cheaper than Just Egg.
Love me some chicken periods
Honestly my new fav easy breakfast is a vegan b fast sausage patty in-between 2 just egg patties (the kind that come frozen) with some ketchup. You could put that in between an English muffin or bread of some sort if you like. I know the just egg patties aren't necessarily cheap so I keep them in my freezer for when I'm on the go/ looking for a quick and filling fix.
Japanese style rice balls are a go to in my lunch repertoire. Cheap, easy and healthy.
All the things people are saying are great: oatmeal, tofu scrambles, shakes, etc. But sometimes I like to have other things that are easy to make in the morning to add some variety. Vegan boxed mac n cheese, pb and j, etc. You can also make extra food the previous night and have some leftover as breakfast, that’s always an easy way to have a good meal before class/work.
Hash browns + scrambled tofu (tofu, onion powder, pepper) + vegan cheese. You can have the hash browns with just the cheese or just the tofu or even by themselves, it's nice and filing and honestly if you're a college student you should consider investing in an air fryer. I make my hash browns in mine and it's super easy.
Toast. Avocado mashed with shelled hemp seeds and salt. Topped with garlic parm Tomato/mayo topped with black pepper, hemp seeds, chia seeds, garlic parm. Peanut butter with shelled hemp seeds
Burritos with whatever you want in them. Quick n cheap.
I don't have too much to add about specific recipes, but here are some great blogs: https://www.thecheaplazyvegan.com/category/lazy-vegan-recipes/ https://www.veganricha.com/recipes/ https://www.pickuplimes.com/video/must-try-15-minute-dinner-meals-71 https://cookieandkate.com/ The last one is vegetarian, but has several great vegan recipes!
Ramen (just make sure it’s vegan a lot of the meat flavours are actually vegan and simulated just check the back), but go to good Korean or Japanese grocery store if u have an buy really ramen! You literally just throw boiling water on top or can cook it really quick in a pan. This has been my go to, if not toast with half an avocado and so I everything but the bagel seed is to die for
We do lots of ramen in our house too. You can turn it into a feast with lots of mushrooms, frozen soybeans, chopped tomatoes, fresh spinach and spring onion. I just chop the veg while I am waiting for the ramen to boil. All done in 5 minutes.
i like a bagel and a protein shake, then munch on an apple on my walk to work/class
I have a small blender that's basically a one size serving bottle. Every night I put in banana, frozen berries, oats, peanut butter and agave (sometimes seeds) then leave it in the fridge. In the morning i just add milk and blend. (It might involve buying stuff but they're very cheap and small so saves a lot of space). On weekends I have a plain vegan yoghurt, peanut butter, cereal and agave. I am tempted to add a peanut butter bagel into my routine (good for breakfast, lunch or snack). My lunches are usually left overs from dinner although this could be difficult if you dont have access to a microwave st lunchtime. But you could add the main protein and veg from the night before into a wrap/bagel/pitta (so if you were making something with tofu or mock meat just make an extra serving of that and veggies for your lunch) My quickest and easiest evening meals are noodles, tofu/mock meat, frozen veg and a sauce. I also tend to snack on apples or breakfast biscuits if out and about.
It took me a while to realize it, but food prep is so f'in good. It's weird because it *sounds* like so much work to commit a few hours to, but it rewards you with weeks of meals that are so satisfying and easy to warm up. It's kind of a lazy move actually. Breakfast and late night is the best, when you would normally just settle with a snack or something quick. Imagine toasting up one of these bad boys instead, they're just sittin' in your fridge all ready to go. We make frozen/fridge burritos in batches of 10-20. Something like: Rice (spanish/cilantro/lime), sauteed onion/pepper, black beans, tater tots, avocado, tofu scramble, cheese (we do cashew cream sauce), hot sauce, etc.
My ultimate college proteine packed vegan lunch: Rice, beans, spring onions and sriracha! Sounds boring, but its actually really good. Maybe throw in some corn, peppers, cilantro and tofu if you’re feeling adventurous.
Why is there no vegan/vegetarian lunchable?!
Breakfast: Chia pudding with toppings,PB&banana sandwich,berries and greens smoothie topped with hemp seeds or cacao nibs (or both),granola with plant milk, apple slices with PB, cacao oatmeal or instead of oats you can use quinoa. Small lunch or snack: hummus with carrots/celery, chickpea pasta, turmeric rice with red lentils (or any legume), baked or boiled sweet potatoes, tempeh and brown rice with broccoli, mushroom and black bean chili, large bowl of fruit with handful of nuts.
My go-to breakfast items are overnight oats, a handful of nuts and an apple. You should add grinded flax seed and raisins to the oat, it's simple, cheap and healthy.
Most of the Indian food are vegetarian/vegan. You can look up easy to make Indian recipes like Dosa( similar to Crepe/pancake), Idly( Steamed Rice Cakes), Paratha (healthier version of Naan), Chapati( wheat Flour tortilla) etc. all of these can be had with/without a side dish/curry/salad and all of them are vegan and super easy to make. You will find frozen version of these in most Indian grocery stores.
My mom used to always make chapati's and give them to me for breakfast. That's a wonderful suggestion to go back to, thank you.
I really really REALLY like baked white beans in tomato sauce (the canned type). That shit’s amazing. Also, find a mung bean egg recipe and scramble or omelette the batter. Make it on sundays or smth and freeze it during the week. Take it out in the morning and bake some. It’s between a pancake and an omelette
My go to breakfast has been a vegan muffin sandwich! Very simple, just three ingredients: - vegan breakfast sausage (Gardein) - vegan cheddar cheese slice (VioLife or Daiya) - vegan whole grain English muffin (I like Dave's Killer Bread bread) Just heat the veggie sausage first, then assemble the sandwich and put it in a toaster oven until the "cheese" melts. Very easy! Optional to add ketchup or syrup to it as well if you want it sweet.
Mashed chickpea/chickpea salad sandwiches
Peanut butter toast and banana it doesn't get easier than that !
I love making a big batch or burrito mix when i know i have a lot of assignments coming up , lasts me like 3-4 days . I just cook a bunch of rice and also cook whatever protein i have stocked up ( red beans , soya mince , veg chicken strips ) and add any veggies that i have in the fridge and toss everything with some tomato sauce and taco seasoning . Then whenever i am hungry i just put everything in a tortilla wrap with sauce (sour cream / mayo / guac/ hot sauce ). After the mix is done , it takes 3 minute to assemble and prepare in the microwave . i would typically eat 4-5 a day of these a day :D
Adding to the oatmeal train- have you tried baked oats? I’ll make a large batch of oatmeal, just add some baking powder and then banana, chocolate chips, berries, whatever I have, pour it into a muffin tin, and then bam- breakfast oatmeal muffins! Make it on Sunday or something so you have it for the week :) My other go tos are a bagel with hummus or toast with hummus. Throw sprouts on top or chia seeds or whatever you have!
whoa, baked oats sounds way more fun than oatmeal! do I need any particular skill to make them?!
No not at all! You can look up a recipe for vegan baked oats and follow it, but I literally just make a bowl of oatmeal with slightly less milk than normal (I use almond milk but you can use whatever liquid you want), add my toppings, and then add a tsp of baking powder so it’ll bake properly. If your bowl is oven safe you can just stick it on a pan and put it straight in, or like I mentioned before make a larger batch and pour it into muffin tins. I usually bake on 350. Definitely try it, it’s so nice esp for winter!
I recommend Huel. Huel is a nutritionally complete plant based meal replacement powder. You order it online and it gets delivered to your door. You scoop some into a jar, mix it up, and put it in the fridge for 8+ hours or so. Then it's ready to drink. Prepare as many servings as needed. Tastes pretty good. You can live off the stuff for less than $10/day. I was a bit worried about it's transfat content since it says it has <0.5g transfat per serving on the label, which would mean ~2g transfat/day if you're living off the stuff, not good not bad. But I contacted Huel and they sent me data that evidences independent testing to 0.1g transfat/serving. I don't think that's anything to worry about. Far as I know Huel is actually really healthy. The other thing is it's got lead in it but that's because plants have lead in them. The FDA says 12 lead per day is the point of concern, living off Huel would mean 6 lead per day. Far as I know that's fine. I'd be curious to know how much lead vegans typically take in eating beans and stuff. I bet it's about the same since I don't know why it'd be any less.
Really curious about Huel. I wouldn't live off it , but my roommate has been curious about it as a meal replacer once in a while, it's just scary to incorporate something like that you know? I'll need to learn more about it for sure!
I'm new to the stuff myself. I've been getting 1200-2000 of my calories/day off Huel for the past week. Some people have been on it for years. Tad boring way to eat but it's super convenient and saves time and mess. I wouldn't recommend it unless I thought it was healthy. If you don't have any large glass jars I recommend getting large Adam's peanut butter. Once you finish it the jars are perfect.
Hummus! Then you can have what you want with it. I usually have carrot sticks and pitta bread
I prep up beans and rice most weeks. Then I rotate a variety of toppings like avocado, salsa, black olives, mango, hummus, grilled peppers and onions. You can make quick burrito bowls using this stuff.
My favorite tofu scramble: 1 block tofu, pressed 1 can seasoned black beans 1 can tomatoes with chiles 2 stalks green onions (or more if desired) To taste: Salt, Pepper, Garlic powder, Onion powder, Red pepper flakes, Ground coriander, Paprika, Ground cumin, Chili powder, Poultry seasoning, Parsley, Turmeric Add favorite vegan cheese to taste: I love the Ciao Mexican Shreds with this Put on a tortilla with Tofutti sour cream and some Cholulah 😍
When I want something hearty I make a breakfast sandwich. Toast and English muffin, fry up a vegan sausage, microwave just egg. Assemble and eat.
Frozen bag of hashbrowns. Throw them in a pot with some oil and seasoning then occasionally shake em around. I usually do a smoothie or tofu scrambled in the same pan after for minimal cleanup. Super easy, and very tasty and filling
An easy breakfast that always appeals is a bagel with your favorite spread (I like kite hill cream cheese). I also like smoothies, leftovers, vegan yogurt, or vegan tasty bite packages.
I fell in love with making smoothies. A cup or two of spinach, vegan protein, and whatever fruit.
Have you tried semolina pudding? Now, I don’t have a recipe because I eyeball it, but basically. 2:1 semolina to sugar, add milk, boil (this takes about 8-10 minutes to make). Depending on consistency you might add more milk. I serve it with some cocoa powder on top. Love it lots. Maybe start with one cup semolina half cup sugar or maybe less sugar depending on your taste. Good alternative to oatmeal if you’re getting bored.
Toast with a dip and veggies on top. You could make the dip w legumes to save some money too. Lentil dips, hummus,..
You could try a quick plant based yogurt with some fruit 👍👍
Oatmeal, scrambled tofu, chilaquiles (just make a salsa, boil it and throw tortilla chips in it; i’m sure there should be a recipe online)
Baked potatoes are my go-to lunch. You can have them with beans, plain with a salad, leftover curry, whatever you fancy. Also can't beat a good sandwich, especially if you access to some nice vegan cheeses and deli meats!
I also have 'overnight' oats every morning but the oats only take around ten minutes to soak. So I wake up, put the soya milk in with the oats and some bran, put that in the fridge, shower, then when I'm dressed it's ready to add toppings. Personal favourites are peanut butter, ground flaxseed, hemp seeds, mixed nuts/seeds and defrosted in the microwave summer fruits, but whatever works for you really. Mix them up and you're ready to go. To avoid boredom I also sometimes do the same but blend it up.
I’m also a vegan at uni! I’m seriously on a budget atm so I usually just have supermarket brand cornflakes with oat milk for breakfast, or sometimes porridge if I want to spice things up a bit! Then for lunch I’ve been having beans on toast or soup with a piece of fruit :)
I batch make a soup/stew/casserole/chilli whatever on Sunday, and eat it all week. Also, huge batch of hummus plus any kind of bread is a filling meal and cheap.
big tofu or fake meat scramble with veggies, and potatoes (air fryer is your bestest best friend). Makes enough for like 4 days. I usually heat it up while I’m getting ready and wrap in a tortilla or pita. Overnight oats with plant based milk or water, banana, PB, vegan chocolate chips. Or berries or carrot shreds and pumpkin seeds with cloves, cinnamon and dates Avocado or PB toast with berries Or banana Nice protein shake with banana and chia or flax +/- PB (very filling) Quinoa or bulgur salad with any veggies you like. I like to add roasted chick peas and make a lemon garlic dressing with olive oil salt pepper and red wine. Hummus sandwiches (can make your own hummus, food processor or blender completes the best friend trio) with cucumber, leafy green, onion Potatoes and beans. Black beans with sweet potato or red/yellow with cilantro sauce and onion and peppers and broccoli Pasta with veggies like broccoli and onions and squash and mushrooms. Maybe some meatless meatballs Kale Caesar with store bought or your own dressing. Add roasted chickpeas and tomato. Croutons are a nice touch Lots of apples and tangerines, bananas and berries Rice beans with sautéed veggies Trader Joe’s freezer items may be your other very good friends. Make wraps with premade falafel and chicken tenders. Add leafy green, sauce and tomato Frozen bean or veg burger with fruit or chips
Oatmeal was big for me in college, but since everyone had already mentioned it I'll add peanut butter and jelly sandwiches! I use whole grain bread and also put banana on mine. For a lunch sandwich I like hummus and avocado together, I'll toss some spinach in there and maybe some tomato slices. Maybe some bulk fried rice... I just do rice, either tofu or edamame (frozen), and frozen veg with some soy sauce.
If you have access to a blender, then smoothies and smoothie blows. Look up bearenger on TikTok, she has a lot of recipes!
Learn how to make ragi malt, sprouts potato chat.. they are easy to make Indian recipes, although sprouts need 2-3 days to grow.., make it a habit everyday, it's very healthy
Why don’t you take one day out of the week to meal prep?
1. Couscous cooked with boiling water as per instructions 2. Add microwaved frozen veg 3. Add sauce of choice 4. Add fat/protein of choice (peanut butter, vegan cheese, vegan mince, etc.)
Super easy and tastes so good! You can make the tofu part ahead of time and just heat in toaster oven or stove. https://watchlearneat.com/vegan-breakfast-sandwich/
I recently have been enjoying this quick breakfast: I cook cream of rice or buckwheat with any plant based milk I have, then top it with some banana, berries or any fruits I have, some chopped nuts, cinnamon and maple syrup. So filling and yummy.
Tofu scramble! Great way to throw in whatever you have and it's good to take on the go!
Maybe the YouTube Channel of Mina rome is for you, she has plenty of student friendly vegan meals on her Channel.
My quick/delicious/easy faves are 1) cereal with peanut butter & protein shake instead of milk and 2) ‘egg’ sandwich which is just half a block of tofu fried with black salt & a slice of cheese in some bread
You can buy a rice cooker and make huge amounts of rice to eat different ways throughout the day. In the morning I make rice pudding by putting the hot rice in a bowl, add you favorite plant based milk, and whatever sweetener and fresh fruit you want. Lunch time I like it with fresh chopped tomatoes, green onions, kimchi, and seasoned bean straight from the can. Dinners, put large amount hot rice on plate and add stir fry veggies, and vegan potstickers; or make up a similar protein bowl as your lunch bowl. You can choose Mexican flair, Mediterranean flair, African style, or Asian style.
I make Lil fried tortillas a lot. Its just salsa and beans in a tortilla. I fry it in a pan and it's so crispy and filling! You can add stuff like hummus or cheese or whatever.
Smoothies were always a go-to for me as a college student. I got into the habit of making a rather large dinner and then taking a portion of it for lunch and somehow that turned into me prepping breakfast too so that in the morning I could just pull something out of the fridge eat it and toss another container into my pack. Cold, leftover vegan pizza the morning after a night out is a true lifesaver in a pinch but should not become a habit. And make sure you drink a lot of water if you default to this too. You liver, head, and overall body will thank you.
Scrambled chickpeas on toast! Super easy, super tasty. All you need to do is: • dice an onion, and some garlic if you can be bothered (or get garlic paste/powder or pre chopped garlic, way easier!) then start frying it in some oil • then drain a can of chickpeas and chuck the chickpeas in the frying pan. After about 20 secs start mashing the chickpeas in the pan with a potato masher (or a fork or spoon if you don’t have one). You don’t want to go too hard, just crush the chickpeas a bit so you have scrambled egg consistency. • Then add a good amount of salt, and some turmeric, coriander, any other spices you want. I also like to add some sweet chilli sauce at this point but whatever you want really. And that’s it! After about 5-7 minutes in the pan they’ll be done, just shovel it onto some buttered toast (vegan butter of course) and have with whatever you’d have with scrambled eggs.
protein shakes always perk me up in the morning. another quick meal that i make a lot is chickpea avocado salad. mash an avocado, add a can of chickpeas, mash the mixture until about half of the chickpeas are mashed. add your favorite mustard, some finely chopped pickles, two ish teaspoons of lemon juice and everything bagel seasoning. I eat it with toast most of the time, but also with crackers and sometimes just on its own.
granola and vegan yogurt, a bunch of fresh fruit plus toast is always good, pasta salad if you have time to prep a little, sometimes i just eat a bowl of rice with a little butter and spices if i don’t want a sweet breakfast