Quick, Healthy Vegan Meals: Nutritionist Approved Balanced Plant Based Meals

Plant based meals in a flash. Create quick and healthy, balanced whole food plant based meals. 
Pro tip - Plan your meals for the week and prep your food for quick and healthy meals. Vary your food choices from each category below for the best health outcomes. Serve sizes are a guide only. Calculate your protein needs first and work around that.

Start with your Protein: 

• 1/2 to 1 tin of lentils, chickpeas or other legume. Chose BPA free tins. These should be drained and well rinsed, OR
• 150g tofu OR tempeh pan fried (choose calcium set tofu), OR
• 80g seitan, pre bought or home made, pan fried, OR 
• 1 cup cooked Textured Vegetable Protein (TVP). Here is a great bolognaise recipe

Add Your Whole grains: 

• 1 cup cooked Legume based or wholemeal pasta (San Remo does a good range), OR
• 3/4 cup cooked quinoa, OR
• 3/4 cup cooked barley, OR
• 3/4 cup cooked brown rice (you can buy pre cooked brown rice sachets if time poor)
• 2 slices wholemeal or sourdough bread, or wholemeal wrap

Then Add Your Veggies:

• 1 - 2 cups chopped green leafy vegetables (kale, bok choy, spinach, etc). Pre washed bags are convenient, or wash and chop on Sunday night, AND
• 1-2 tablespoons of fermented veggies such as sauerkraut
• 1 - 2 cups of other vegetables such as grated zucchini, chopped broccoli, cherry tomato, mushrooms, red capsicum, snow peas, capsicum, cucumber, sweet potato, red onion, peas, chopped garlic, grated ginger and more. The more colour and variety the better. Frozen vegetables are a good and convenient option if time poor. 

Boost Your Flavour with Dressing/sauce options:

• Tomato based pasta sauce (store bought or home made)
• Hummus
• Dairy free pesto (store bought or home made)
• Apple cider vinegar with olive oil and a dash of iodised salt
• Miso paste dissolved in hot water
• Olive oil, lemon juice and fresh herbs (coriander, parsley, mint, etc). Chop and include both the stalks and leaves
• Tahini dressing (tahini, lemon juice, maple syrup and water)
• A combination of the above

Additional Plant Based Health Boost

• 30g nuts & seeds, including 2 Brazil nuts 
• 1 - 2 teaspoons ground flaxseed

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