Easy Vegan Meals For a Full Day of Eating

Cue the "What I Eat In a Day" sound on Tik Tok

Created by Jordan Cohen

On Feb 7, 2021

Most people think vegans live off of tofu and kale. While yes, this is somewhat true, there is a lot more to the vegan diet than these two ingredients. According to Google Trends, interest in 'veganism' has increased 7 fold from 2014 to 2019. People are searching about the lifestyle and diet more than 'vegetarian' or 'gluten free'. The growing interest in veganism comes from health and environmental concerns. Just because you're making a sacrifice for the planet doesn't mean you have to give up on yummy food. Wondering what a vegan eats in a day? Check out the recipes below!

What diet do you follow?

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Breakfast

Banana Pancakes

Ingredients (serves 6)

1/2 cup mashed banana

1 cup non-dairy milk of choice

2 tablespoons oil of choice

2 tablespoons sugar

1 teaspoon vanilla extract

1 1/2 cups flour of choice

1 tablespoon baking powder

Pinch of salt

Cinnamon (optional)

Mash banana in a medium bowl.
Add the milk, oil, sugar, and vanilla and mix.
Add in the flour, baking powder, salt and cinnamon. Mix it all together until combined.
Heat a pan with vegan butter or oil over medium-high heat. Scoop 1/3 cup batter and place on the pan. Once bubbling, flip the pancakes and cook about golden brown 1-2 minutes. Repeat with remaining batter.
Serve with extra bananas, fruit, syrup, or vegan butter and enjoy!

Start your day with a breakfast classic minus the eggs. These pancakes are super easy to make and still taste so good! Top with your favorite fruits for a more filling meal.

Lunch

Tik Tok Mediterranean Wrap

Ingredients (serves 1)

1 tortilla wrap

2 tablespoons hummus

Handful of spinach

Half avocado slices

1/2 cup sliced cucumber

1/2 cup sliced pepper

Olive oil and squeeze of lemon juice to taste (optional)

Take a tortilla and cut from the outside up to just the middle.
On one corner of the wrap spread the hummus.
On the next quadrant place the spinach and avocado.
On the third section add the cucumber. On the fourth side add the peppers.
Dress with a drizzle of oil and lemon juice if desired or dressing of choice. Tahini or tzatziki pairs great with this wrap!
Starting from the cut side, fold each section onto each other. It should look like a quesadilla when all folded.

You may have seen this wrap on Instagram or Tik Tok so why not try it yourself? This meal is super easy to make if you want a filling and fast lunch. The hummus is a great source of protein and avocado is a great healthy fat. Be creative with ingredients to make it your own!

Snack

"Influencer" Rice Cakes

Ingredients (serves 1)

2 rice cakes

2 tablespoons nut butter of choice (almond, peanut, cashew, granola, Nutella)

Cup of fruit toppings (sliced strawberries, blueberries, raspberries, banana)

Honey and cinnamon garnish (optional)

Spread 1 tablespoon nut butter on each rice cake.
Top with your favorite fruit in a picture perfect display.
Drizzle with honey and/or dash of cinnamon for extra sweetness and enjoy!

Take a break from your Zoom calls and have an essential midday snack. If you've ever watch a "What I Eat In A Day" vlog, you've probably seen these "influencer" rice cakes. Spread your favorite nut butter on a rice cake for a sweet snack to hold you over until you log off.

Dinner

Vegan Feta Tik Tok Pasta

Ingredients (serves 4)

1 pint cherry or grape tomatoes

3 cloves garlic minced

1/2 cup olive oil (or oil of choice)

Salt and pepper

Crushed red pepper flakes (optional)

1 box pasta

1 handful basil chopped

1 block vegan feta

Preheat oven to 400F. In a baking dish or ovenproof skillet add tomatoes, garlic and drizzle of olive oil (4 tablespoons). Season with salt, pepper, red pepper flakes, tossing to combine. Bake in oven for 30 minutes.
In the meantime, make pasta according to directions.
Take tomatoes out of the oven and place vegan feta right in the middle. Garnish with basil and drizzle remaining oil on top and bake for another 15 minutes until feta is golden on top.
Take out and add cooked pasta to the dish. Stir to combine and enjoy!

Who said vegans can't eat cheese? There are many plant-based dairy alternatives including vegan cheese. The super market or health food store should have the main ingredient to this viral pasta recipe. Vegan feta + noodles = creamy deliciousness.

Dessert

Sweet and Salty Chocolate Chip Cookies

Ingredients (serves 6-10)

2/3 cup of oats

1 ripe banana

1 tablespoon nut butter

1/4 cup vegan chocolate chips

1/4 cup pretzels

Preheat oven to 350F and line baking cheat with parchment paper or cooking spray.
With a fork, mash the banana.
Add in the rest of the ingredients and fold together.
Form dough into balls and place on baking sheet. Bake for 12-14 minutes or until golden.

You don't have to sacrifice dessert as a vegan. These chocolate chip cookies are classic with a twist- adding pretzel bits gives them a salty crunch. And substituting egg for banana sweetens the treat even more.

Which recipe do you want to try?

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These are 10 of the World CRAZIEST Ice Cream Flavors

Created by Tal Garner

On Nov 18, 2021