Quick Vegetarian Meals
Great for Vegans Too

These quick vegetarian meals /quick vegan meals practically cook themselves they're so easy! In fact, many of the suggestion are quick no cooking vegetarian meals!

Note: If you're a vegan, use vegan cheese in place of dairy cheese and soy yogurt or coconut yogurt in place of dairy yogurt suggested in the recipes.

Quick and Easy Vegetarian Meals: Breakfast

  • Oatmeal + blueberries (fresh or frozen) + walnuts
  • Hot quinoa cereal + pineapple tidbits (fresh or canned in own juice, drained) + slivered almonds + cinnamon
  • Banana French Toast: Puree 1 very ripe banana with soymilk and sprinkling of cinnamon for "batter." Dip whole wheat bread in batter and cook in pan prepared with nonstick cooking spray.
  • Yogurt Parfait: In a parfait glass, layer the following: plain nonfat Greek yogurt (soy yogurt for vegans) and sliced strawberries or banana. Sprinkle with lowfat granola on top.
  • Fruit Smoothie: Blend 1 cup skim milk (or milk alternative: soymilk, almond milk, rice milk, or coconut milk) + 1/2 cup frozen berries + 1/2 banana + 1 Tbsp. ground flaxseeds. Serves 1.

Quick and Easy Vegetarian Meals: Lunch

  • Hummus Wrap: Fill a whole wheat tortilla with: hummus + roasted red bell pepper strips (use jarred to speed preparation) + baby spinach + lowfat (vegan) cheese
  • Turkey--NOT--sandwich: whole wheat bread + Tofurky soy lunch meat (or a similar brand) + sliced tomatoes + lettuce + sliced avocado
  • TLT (Tofu, Lettuce and Tomato): Stuff a whole wheat pita pocket with lettuce, sliced tomatoes, and diced, prepared tofu (White Wave Baked Tofu and Tree of Life Tofu are good brands).
  • English Muffin Pizza: Top toasted whole wheat English muffin with jarred pizza sauce. Add shredded lowfat (vegan) cheese and pineapple tidbits. Place under broiler until cheese melts.
  • Veggie Egg White Omelet. Serve wrapped in a whole wheat tortilla with salsa. Note: Vegans can substitute scrambled tofu.

Quick Vegetarian Meals: Dinner

  • Chili Stuffed Potato: Top a baked sweet potato with (canned) vegetarian chili. Sprinkle with shredded lowfat (vegan) cheese. Heat until cheese melts.
  • Bean Tostada: Broil corn tortillas until crispy. Top with fat free refried beans, (vegan) cheese, shredded lettuce, diced tomato, and avocado slices.
  • Taco Salad: Top salad greens with vegetarian chili. Top with salsa and crushed baked corn chips.
  • Veggie Burger on whole wheat bun + tomato slices + Romaine lettuce + mustard + optional cheese
  • Portabello Mushroom Burger: Serve grilled portabello mushroom on whole wheat bun + tomato slices + (vegan) cheese + wasabi mayonnaise (or Veganaise mixed with wasabi powder).

Do YOU have a vegan or vegetarian meal you'd like to share? Send me your quick vegetarian meals and I'll post them here!

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