Overnight Oats With Peaches And Chia Seeds 

Overnight Oats With Peaches And Chia Seeds 

About The Recipe

Are you looking for plant based overnight oatmeal recipe ideas? If so this is the one for you because it’s absolutely delicious and healthy for you too. Each ingredient contributes nutritional benefits and helps keep you full and satiated. This recipe is great for meal prep, meal planning, and family breakfast. Furthermore it’s affordable and the main ingredients have a long shelf life. 

What is the difference between overnight oatmeal and regular? 

The ingredients are the same but the “cooking” method is different. Essentially overnight oats are not cooked thus preserving their nutrients. Oatmeal will gradually soak up the liquid (water or milk) and take on the same texture than if it were boiled or microwaved. 

  • Overnight oats are soaked in liquid for 3 or more hours until they become soft and edible. 

What Ingredients do you need for Overnight Oats With Peaches And Chia Seeds? 

Plant based overnight oatmeal recipe ideas
Plant based overnight oatmeal recipe ideas 
  • 2 ripe peaches 
  • 2 cups oatmeal, dry 
  • 1/4 cup chia seeds 
  • 1/2 tbsp vanilla extract 
  • 1 tbsp cinnamon 
  • 3 cups water or almond milk

How do you make them?

  • Rinse and chop your peaches 
Plant based overnight oatmeal recipe ideas
Slice up your favorite fruit!
  • Combine all the ingredients in a large mixing bowl and stir until thoroughly combined 
Shop Online Organic Chia Seeds
Plant based overnight oatmeal recipe ideas 
  • Store in the refrigerator 4+ hours 

What kind of oatmeal should I use?

  • Whole Oat Groats

Whole Oat Groats are the husked oat kernel. They contain the cereal germ, the bran and the endosperm of the grain. These take the longest to soak and may never become fully soft. 

  • Steel Cut Oats

Also known as Irish oats the groats used to make rolled oats are cut into 2 or 3 pieces each rather instead of flattened. This is what gives them their small, pin-like shape. Similar to whole oat groats – steel cut are too thick and chewer to be used for overnight oats. In fact they take a lot longer to even cook let alone soak. 

  • Rolled / Old-Fashioned Oats

Rolled oats AKA old fashioned oats are steamed and flattened with giant rollers in order to form large flakes. They take approximately 15 minutes to cook. These work great for overnight oats however they need to soak longer than 3 hours, 6 or more is best. 

  • Quick Oats

Quick oats AKA quick rolling it’s are are groats that have been chopped into multiple pieces. They are then steamed and flattened into thin flakes. They cook in about 5 minutes and soak very quickly for over night oats, they can be ready in less than 3 hours. That’s why these and instant oats are preferable for overnight oats. 

  • Instant Oats

Instant oats are even thinner than quick oats. They soak extremely fast and make for quick and simple overnight oats. The only thing to remember is the more processed the oat the less nutrients are retained. Instant oats can soak in as soon as 1 hour!

Jump To Recipe

Recipe By Jessica Bailey
Course: Breakfast Cusine: Difficulty:

Servings

4 minutes

Preparing Time

10 minutes

Cooking Time

minutes

Calories

262 kcal

INGREDIENTS

  1. 2 ripe peaches

  2. 2 cups dry oatmeal

  3. 1/4 cup chia seeds

  4. 1/2 tsp vanilla extract

  5. 1 tbsp cinnamon

  6. 3 cups water or almond milk

DIRECTION

  1. Cut the fruit

    Rinse and slice up your fruit

  2. Combine

    Combine oatmeal, chia seeds, vanilla, cinnamon, and water in a large bowl and mix

  3. Set

    Cover the bowl with plastic wrap or any seal tight top and rest for 3 or more hours

  4. Serve

    Add the fruit on top before serving

NOTES

    Nutrition Facts:    Servings: 4   <br>Amount per serving   <br>Calories 262<br>% Daily Value*   <br>Total Fat 7.2g 9%<br>Saturated Fat 0.9g 5%<br>Cholesterol 0mg 0%<br>Sodium 5mg 0%<br>Total Carbohydrate 42.2g 15%<br>Dietary Fiber 11.1g 39%<br>Total Sugars 7.7g   <br><a href="https://anyreasonvegans.com/top-16-sources-of-plant-based-protein/">Plant Based Protein 8.5g</a>   <br>Vitamin D 0mcg 0%<br>Calcium 128mg 10%<br>Iron 3mg 18%<br>Potassium 358mg 8%

Recipe Video

 

Recipe video with further details

Subscribe for more recipes

5 Best Spiralizers For Zucchini Noodles & Veggie Noodles  

5 Best Spiralizers For Zucchini Noodles & Veggie Noodles  

5 Best Spiralizers For Zucchini Noodles & Veggie Noodles 

Noodles made out of fresh vegetables like zucchini, squash, carrots, and even sweet potatoes are delicious and healthy. You can easily ditch the starchy carbs and calories for a vegetable alternative. There are so many ways to make noodles too, everything from lasagne to Angel hair! But you need a good spiralizer to get started. Check out our review for the 10 best spiralizers for zucchini noodles: manual and electric. 

1. Veggetti Spiral Vegetable Slicer, Makes Veggie Pasta $9.99

best spiralizer for zucchini noodles electric reviews
Best spiralizer for zucchini noodles

Pros:

If you’re looking for something small and inexpensive that will get the job done, then the Veggetti Spiral Vegetable Slicer is the item for you. This is a manual one so it’s best for single or small portions. If you are doing a large meal or meal prep, this probably isn’t the best one. It’s very sturdy for its price and works well on zucchini, squash, carrots, and more. You can put the entire thing in the dishwasher which is great. 

Furthermore the Spiral slicer has dual stainless-steel cutting blades for making thick or thin pasta noodles. Only $9.99 on Amazon with next day shipping with 4.5 star reviews from customers. 

Cons:

You are limited on the variety of shapes of noodles you can make with it. Also it’s more work so if you have a large portion to make it’s going to take more time. 

2. Brieftons 5-Blade Spiralizer (BR-5B-02) $24.99 

best spiralizer for zucchini noodles electric reviews
Best electric spiralizer reviews

If you prefer a bit less work and more noodle option shapes and this electric spiralizer is for you. The Brieftons 5-Blade Spiralizer is another manual tool that is advertised as the “Strongest-and-Heaviest Duty Vegetable Spiral Slicer, Best Veggie Pasta Spaghetti Maker for Low Carb/Paleo/Gluten-Free.”

Pros

It comes with an  Extra Blade Caddy and 4 Recipe Ebooks with veggie noodle ideas

Furthermore there is also a 7 blade and 10 blade option for an additional cost. More product details include: Made of Acrylonitrile Butadiene Styrene, Color is White and has 5 Blades. The Blade Material is Stainless Steel, Item Dimensions LxWxH 10.6 x 4.9 x 7.9 inches

Blade Length = 7.5 Centimeters. This item costs $24.99 and has 4.5 star reviews. It’s sturdy, easy to clean, and a popular option on Amazon. 

Cons:

Less durable than some of the more expensive ones, breaks easier but you can still get good use out of it just doesn’t last as long. 

3. BELLA 4-in-1 Automatic Electric Spiralizer & Slicer $43.02 

best spiralizer for zucchini noodles electric reviews
Best electric spiralizer reviews

Pros:

I personally use this spiralizer, I have tried others and this is my favorite one. This auto electronic noodle maker and slicer Quickly Preps Healthy Veggie & Fruit Spaghetti. You can make thick or thin Noodles or flat Ribbons. It’s Easy To Clean and comes with a cool Recipe Book Included

Item cuts a full 6″ piece of vegetable in seconds. Additionally it effortlessly transforms fruits & veggies into colorful pasta creations. It makes it easy to replace noodles with a gluten-free plant based plates of noodles. 

How does it work? 

First choose your blade and insert it into the blade cubby. Trim ends of your fruit or vegetable cut into halves or thirds if it is large. Insert the produce between both ends of the gadget and set the lock. Turn the switch on and watch it instantly noodalize your food! $43.02 on Amazon, product has 4.5 star reviews.

Cons:

I don’t love cleaning all the little blades but I’m not a fan of cleaning anything! It comes with multiple parts so if you lose a specific one like the little gray thing that holds the end of the produce you can’t use it without that. You can’t put the main part in the dishwasher obviously. 

4. Fullstar Vegetable Spiralizer Vegetable Slicer $12.73 

best spiralizer for zucchini noodles electric reviews
Best spiralizer for zucchini noodles

Pros:

If you prefer the compact manual veggie slicers then this might be the one for you. It functions similar to a juicer in the way you insert the product from the top and push down in order to slice. Cleaning and storage is optimal because it’s small, compact, with only a few pieces. The best part is that everything is safe for the dish washer. It comes with 4 blade options for $12.73. There is also a 6 blade option and an 8 blade option for a few extra bucks. Has average 4.5 star reviews by customers.

What is the material? 

  • The Material is Plastic
  • Color is Black 
  • Blade Material Stainless Steel
  • Item Dimensions LxWxH
  • 3.74 x 3.74 x 10.16 inches
  • Operation Mode: Manual

Cons:

It doesn’t last as long as the more expensive ones. It’s small so if you want large meal prep potions you will be doing a lot of work. 

5. KitchenAid Stand Mixer All In One Spiralizer Attachment $89.00

Best electric spiralizer reviews

Pros:

If you already have a stand mixer or want one this spiralizer is perfect! You can make large amounts super fast with this tool box. It comes with an attachment clamp and 5 blade options. They are all super sturdy and long lasting making it perfect for large meal prep portions and family meals. 

Electronic Spiralizer Attachment Details:

  • Material: Stainless Steel
  • Color: Silver
  • Blade Material: Metal
  • Item Dimensions LxWxH
  • 5.8 x 12.4 x 2.9 inches
  • Item Weight: 2.2 Pounds

The Spiralizing Blades are Medium and Fine. Attach on your stand mixer and use the powerful motor to operate it. The optimal metal construction means durable and long lasting usage. Stable, easy, With premium organization inside its own storage case. This product costs $89 and has an average 4.5 star reviews by customers. Perfect for more difficult produce like sweet potato noodles.

Cons:

Comes with a lot of pieces to clean and store. If you are making singular small portions it’s probably not the best option. You have to also have a KitchenAid Stand Mixer. 

Recipes that you might like with your new spiralizer:

Subscribe for more cooking tips

Healthy Vegan Weekly Meal Plan  

Healthy Vegan Weekly Meal Plan  

Are you looking for easy and healthy vegan meal plan ideas? These plant based meal prep recipes help with weight loss and sustainability. I’ve put together an affordable list to make this process as simple and delicious as possible. Even the grocery list is easy to follow. I’ve used all these vegetarian recipes myself and I love them all. Furthermore if you scroll to the bottom I’ve enabled a downloadable copy as well. 

  1. How do you meal prep for a week of plant-based eating?

    1. Make out a list of recipes and ingredients.
    2. Make your portions ahead of time.
    3. Cook things like grains and legumes in bulk ahead of time
    4. Get easy ingredients like oatmeal and chia seeds. 
    5. Make simple healthy versatile recipes like overnight oats and chia seed pudding. 
    6. Get Tupperware and mason jars for portion storage. 
    7. Slice up fruit and vegetables to have as snacks and to add to other recipes, store them in plastic bags or Tupperware with a splash of lemon to keep them fresh. 

It’s an easy and organized way to lose weight, save money, and eat healthy! Additionally plant based and vegan diets do not have to be difficult or expensive at all!

The grocery list comes to under $60 too!

Groceries & Cost 

  • Bag of dry black beans – 16oz $1.50
  • Whole wheat tortillas – 16oz/10ct $3 
  • Sweet potatoes – 2lbs $2
  • Almond flour (Great Value) – 16oz $5.88
  • Bananas – 3lbs $2 
  • Oatmeal – 18oz $2.50
  • Peanut butter – 16oz $3 
  • Dried dates – (Mariani Pitted Dates) 40oz $11
  • Chia seeds – 12oz $7.50
  • Cocoa powder – 8oz $2 
  • 1 medium squash – $2 
  • Miscellaneous fruit – $5
  • Miscellaneous vegetables – $3
  • Avocados – 7 ct $6 
  • Almond milk – 32oz $250 

Breakfast, Snack, and Dessert Recipes

No Bake Protein Cookes (8 Cookies)

simple weekly plant based meal-prep plan recipes 
easy vegan/ vegetarian ideas for weight loss
Vegan Meal Prep Recipes For Weight Loss & Health

Ingredients:

  • 1 cup dates – pitted 
  • 3/4 cup peanut butter (or almond or cashew)
  • 1/2 banana 
  • 1.25 cup dry quick oats
  • 1/3 cup chia seeds
  • 3 tbsp cocoa powder 

Directions:

  • Combine dates and banana first in the food processor and blend until dates break apart and blend 
  • Add the rest of the ingredients and blend until thoroughly combined 
  • Move mixture into mixing bowl and mold into 8 equally sized cookie portions
  • Store in the refrigerator 

Nutrition Facts:   Servings: 8   Amount per serving   Calories 32 Daily Value*   Total Fat 16.6g 21%Saturated Fat 3.2g 16% Cholesterol 0mg 0% Sodium 115mg 5% Total Carbohydrate 37.6g 14% Dietary Fiber 9g 32% Total Sugars 17.7g  Protein 10.5g  Vitamin D 0mcg 0% Calcium 86mg  7% Iron 4mg 23% Potassium 472mg 10

See the video:

Plant Based Meal Plan Ideas By Anyreasonvegans

Overnight oats with peanut butter and banana  (5 portions)

  • 5 cups dry oatmeal 
  • 5 cups water or almond milk 
  • 5 tbsp peanut butter 
  • Combine oatmeal and liquid, stir, cover, store in refrigerator 
  • Top with 1 tbsp peanut butter and 1 banana 

Nutrition facts: Calories 404 % Daily Value*Total Fat 13.4g 17% Saturated Fat 2.6g 13% Cholesterol 0mg 0% Sodium 86mg 4% Total Carbohydrate 58.5g 21% Dietary Fiber 9.2g 33% Total Sugars 2.3gProtein 14.8g Vitamin D 0mcg 0% Calcium 50mg 4% Iron 5mg 28% Potassium 402mg 9

Chia seed pudding (4 servings)

  • 1/2 cup chia seeds 
  • 1 cup almond milk 
  • Fruit 
  • Combine, stir, and set in the refrigerator

Smoothies

  • Miscellaneous fruit 
  • Almond milk 

Nutrition Facts Servings: 4 Amount per serving Calories 225 % Daily Value* Total Fat 12.1g 15% Saturated Fat 1.3g 7% Cholesterol 0mg 0% Sodium 37mg 2% Total Carbohydrate 23g 8% Dietary Fiber 13.8g 49% Total Sugars 4.9g Protein 8.1 Vitamin D 0mcg 0% Calcium 244mg 19% Iron 3mg 18% Potassium 261mg 6

Oatmeal cookies (12 cookies)

  • 3 cups oatmeal quick oats
  • 2 tbsp cocoa powder
  • 2 whole bananas ripe
  • 1 cup water
  • Combine all the ingredients, stir, rest for 1 hour 
  • Preheat oven to 350 degrees F 
  • Grease sheet pan 
  • Set out 12 cookies
  • Bake for 12 minutes 

Nutrition Facts Servings: 12 Amount per serving Calories 97 % Daily Value* Total Fat 1.5g 2% Saturated Fat 0.3g 2% Cholesterol 0mg 0% Sodium 2mg 0% Total Carbohydrate 18.8g 7%Dietary Fiber 2.9g 10% Total Sugars 2.6g Protein 3.1 Vitamin D 0mcg 0% Calcium 13mg 1% Iron 1mg 6% Potassium 167mg 4%

Recipes for lunch and dinner:

Instant pot black beans

  • (3 burritos and 3 protein bowls)
  • 1 cup dry black beans
  • 3 cups water or vegetable broth
  • 1 tsp vegetable bullion 
  • 1 tsp olive oil
  • Splash of lime juice 
  • Rinse soak them overnight (optional)
  • Combine beans, liquid, and seasoning in pot
  • Pressure cook them high for 30 minutes
  • Steam release for 20 minutes

Nutrition Facts Servings: 6 Amount per serving Calories 136 % Daily Value* Total Fat 1.9g 2%Saturated Fat 0.4g 2% Cholesterol 0mg 0% Sodium 383mg 17% Total Carbohydrate 20.6g 7%Dietary Fiber 4.9g 18% Total Sugars 1g Protein 9.4 Vitamin D 0mcg 0% Calcium 45mg 3% Iron 2mg 10% Potassium 583mg 12%

Instant pot sweet potatoes (3 protein bowls) 

Ingredients:

Directions: 

  • Cut them into 1/2 inch chunks 
  • Toss in a bowl with oil and salt 
  • Put them in the instant pot with 3-4 tbsp of water
  • Pressure cook on high for 5 minutes 
  • Steam release 10 minutes 

Nutrition Facts Servings: 2 Amount per serving Calories 218 % Daily Value* Total Fat 7g 9%Saturated Fat 0.9g 5% Cholesterol 0mg 0% Sodium 11mg 0% Total Carbohydrate 37.4g 14% Dietary Fiber 5.3g 19% Total Sugars 0.7g Protein 2 Vitamin D 0mcg 0% Calcium 19mg 1% Iron 1mg 4% Potassium 911mg 19%

Sweet potato noodles (2 servings)

Easy Vegan Weekly Meal Plan Recipes For Weight Loss

Ingredients:

  • 2 Medium Sweet Potatoes 
  • 1 tbsp oil 
  • 1/4 tsp salt 
  • 1/4 tsp pepper

Directions:

  • Rinse and peel potatoes and spiralize into noodles 
  • Heat the oil in your skillet and sauté for 3 minutes on medium high 

Nutrition Facts Servings: 2 Amount per serving Calories 218 % Daily Value* Total Fat 7g 9%Saturated Fat 0.9g 5% Cholesterol 0mg 0% Sodium 11mg 0% Total Carbohydrate 37.4g 14% Dietary Fiber 5.3g 19% Total Sugars 0.7g Protein 2 Vitamin D 0mcg 0% Calcium 19mg 1% Iron 1mg 4% Potassium 911mg 19%

Squash nugget & avocados burritos (4 burritos)

simple weekly plant based meal-prep plan recipes 
easy vegan/ vegetarian ideas for weight loss
Simple weekly recipes

Ingredients:

  • 2 cups butternut squash cubes
  • 2 tbsp vegetable oil
  • 3/4 cup almond flour
  • 1 tsp salt
  • 1 tsp pepper
  • 1 tsp paprika
  • 1 tsp black garlic powder 

Directions 

  • Preheat over to 350 degrees 
  • Toss squash in a bowl with oil, spices, and flour
  • Spread out nuggets on sheet pan
  • Bake for 15 minutes 
  • Add avocado and veggies in tortillas (makes 4)

Nutrition Facts Servings: 4 Amount per serving Calories 370 % Daily Value* Total Fat 20g 26%Saturated Fat 3.1g 16% Cholesterol 0mg 0% Sodium 993mg 43% Total Carbohydrate39.9g 15% Dietary Fiber 6.9g 25% Total Sugars 3.1g Protein 9.5 Vitamin D 0mcg 0% Calcium 88mg 7% Iron 5mg 29% Potassium 310mg 7

Meal Plan Day 1

  • Breakfast: Oat meal bowl with cocoa powder 
  • Snack: No bake protein cookie 
  • Lunch: Protein Bowl 
  • Snack: Chia seed pudding and a banana 
  • Dinner: Squash Burrito 
  • Dessert: Dried dates and fresh fruit 

Day 2 

  • Breakfast: No bake protein cookie with some fruit 
  • Snack: Smoothie 
  • Lunch: Black bean and avocado burrito 
  • Snack: 2 oatmeal cookies
  • Dinner: Sweet potato noodles with a side of steamed veggies sprinkled with chia seeds 
  • Dessert: Banana smoothie with cocoa powder and almond milk 

Simple Weekly Plan Day 3 

  • Breakfast: Spinach and fruit smoothie with chia seeds 
  • Snack: Avocado Toast 
  • Lunch: Protein bowl 
  • Snack: Chia seed pudding with cocoa powder and 1 tbsp peanut butter 
  • Dinner: Squash nuggets and black bean burrito 
  • Dessert: Dried dates 

Prep Day 4

  • Breakfast: Oatmeal bowl with cocoa powder and a banana 
  • Snack: No bake cookie 
  • Lunch: Black bean and avocado burrito 
  • Snack: Fruit smoothie 
  • Dinner: Sweet Potato noodles with steamed veggies and avocado 
  • Dessert: Oatmeal cookies 
simple weekly plant based meal-prep plan recipes 
easy vegan/ vegetarian ideas for weight loss
Easy vegan/ vegetarian ideas for weight loss

Day 5 

  • Breakfast: Oatmeal bowl with fruit and chia seeds 
  • Snack: Avocado toast 
  • Lunch: Protein Bowl 
  • Snack: Dried Dates and fresh fruit 
  • Dinner: Squash nugget burrito 
  • Dessert: Chia seed pudding with fresh fruit 

Meal Plan Day 6 

  • Breakfast: Chia seed pudding with cocoa powder and banana 
  • Snack: Protein cookie 
  • Lunch: Bean burrito with avocado 
  • Snack: Oatmeal cookie
  • Dinner: Protein Bowl 
  • Dessert: Fresh fruit 

Prep Day 7

  • Breakfast: Oatmeal bowl with fruit and chia seeds
  • Snack: Protein Cookie
  • Lunch: Squash burrito with avocado 
  • Snack: Spinach and fruit smoothie
  • Dinner: Sweet Potato noodles with side of beans 
  • Dessert: Dried dates 

Download the full meal prep plan!

Check out our favorite meal prep products here:

Subscribe for more meal plans

You might also like: 50 Dinner Recipes For Weight Loss

Healthy Vegan Weekly Meal Plan  

1700 Vegan Diet Meal Plan  

About the Meal Plan

Modern day food variety is so vast and confusing! We are bombarded with companies telling us what we should eat for this reason or that reason. When that doesn’t work for them they just shove ads of fast food in our fast with the not to subtle message about how easy and cheap it is. That’s why people take the time to make meal plans, to take back control over their health and diet. If that’s what you’re looking for you might like this 1700 calorie meal plan for vegan diets! Download the high protein meal plan pdf or word doc at the link at the bottom.

Why do high protein meal plans work?

Who do meal plans help with weight lose, health, and maintenance? For one thing you are organizing and pre- planning which mentally prepares you to be consistent. Additionally you are less likely to splurge on unhealthy items because you already arranged your meals.  Lastly the high protein and fiber content keeps you full longer.

Meal prepping is simple with these affordable containers and other meal plan products:

1700 calorie meal plan for vegan diets high protein
1700 calorie meal plan for vegan diets

Oatmeal Breakfast recipe idea:

Ingredients:

  • 1 ripe banana 
  • 1/2 cup oatmeal, dry 
  • 1/2 tsp cinnamon 
  • 1 cup almond milk
  • 1 tbsp chia seeds 

Directions:

  • Slice you banana 
  • Combine all the ingredients in a large mixing bowl and stir until thoroughly combined 
  • Store in the refrigerator 4+ hours for overnight oats or cook on the stove for 5 minutes (add banana at the end 
Nutrition Facts
Servings: 1
Amount per serving
Calories332
% Daily Value*
Total Fat 7.4g10%
Saturated Fat 1.1g5%
Cholesterol 0mg0%
Sodium 6mg0%
Total Carbohydrate 61.5g22%
Dietary Fiber 12.7g45%
Total Sugars 14.9g
Protein 9.1g

Butternut Squash Soup Brunch Recipe:

Ingredients

  • 1 Regular Butternut squash
  • ½ Cup Walnuts
  • ¼ Cup Vegan butter
  • 4 Cups Soymilk
  • 2 Tbsp minced garlic
  •  Salt to taste 
  • Pepper to taste 
  • Nutmeg to taste 

Instructions

  • Peel, slice, and gut the squash (cut into chunks
  • Combine squash and other ingredients in the crockpot and cook on high for 4 hours 
  • Whisk or beat into a purée texture 
Nutrition Facts
Servings: 8
Amount per serving
Calories157
% Daily Value*
Total Fat 8.5g11%
Saturated Fat 1.6g8%
Cholesterol 3mg1%
Sodium 99mg4%
Total Carbohydrate 15.3g6%
Dietary Fiber 2.4g8%
Total Sugars 6.2g
Protein 6.7g
1700 calorie meal plan for vegan diets

Avocado Tomato Sandwich and piece of fruit (apple or banana) Lunch: 

Ingredients:

  • 2 slices whole wheat bread 
  • 4 tbsp avocado 
  • A few slices of tomato 
Nutrition Facts
Servings: 1
Amount per serving
Calories339
% Daily Value*
Total Fat 9.8g13%
Saturated Fat 2g10%
Cholesterol 0mg0%
Sodium 226mg10%
Total Carbohydrate 58.9g21%
Dietary Fiber 12.4g44%
Total Sugars 28.3g
Protein 8.8

Berry Banana Smoothie Snack 

Ingredients:

  • 2 Cups frozen berries 
  • 1 banana 
  • 1 cup almond milk 

Directions:

  • Combine in a blender and blend ! 
Nutrition Facts
Servings: 1
Amount per serving
Calories265
% Daily Value*
Total Fat 1.4g2%
Saturated Fat 0.1g1%
Cholesterol 0mg0%
Sodium 1mg0%
Total Carbohydrate 61g22%
Dietary Fiber 13.1g47%
Total Sugars 34.4g
Protein 3.3g
1700 calorie high protein meal plan for vegan diets

Bean And Vegetable Stir Fry Dinner 

Ingredients:

  • 2 tbsp olive oil
  • 1 oz diced onion  
  • 2 bell peppers sliced in half
  • 2 cups chopped kale 
  • 1 tbsp soy sauce 
  • 2 tsp ginger paste 
  • 1 tbsp lime juice 
  • 1/4 cup vegetable broth 
  • 3/4 cup shredded carrots 
  • 3 tbsp hemp seeds 
  • 2 tsp red chili flakes 
  • 1 tsp garlic powder
  • 1 tsp paprika 
  • 1 can of kidney beans 
  • Cilantro 

Directions:

  • Heat your pan to medium high and add the olive oil and onions. 
  • Brown the onions and stir in the seasonings sauces and juices 
  • Add in the vegetables 
  • Add vegetable broth.
  • Sauté for 1 or 2 minutes before adding in the entire can of kidney beans including the liquid from the can.
  • Simmer on low heat for 5 minutes.
  • Sprinkle with hemp seeds and cilantro.
Nutrition Facts
Servings: 3
Amount per serving
Calories274
% Daily Value*
Total Fat 13.3g17%
Saturated Fat 1.7g8%
Cholesterol 0mg0%
Sodium 516mg22%
Total Carbohydrate 30.1g11%
Dietary Fiber 8.9g32%
Total Sugars 4.9g
Protein 10.7g
High protein plant based recipe ideas

Hummus & Veggies Bedtime snack 

Ingredients: 

  • 1/4 cup hummus 
  • 1 cup carrots 
Nutrition Facts
Servings: 1
Amount per serving
Calories149
% Daily Value*
Total Fat 6g8%
Saturated Fat 0.9g5%
Cholesterol 0mg0%
Sodium 313mg14%
Total Carbohydrate 19.8g7%
Dietary Fiber 6.5g23%
Total Sugars 5.4g
Protein 5.8

Subscribe to our newsletter for the meal plan download!

Can Vegans Eat This Or That?

Can Vegans Eat This Or That? 

What can vegans eat and what can’t they eat? Vegan food is absent if any animal products due to ethical reasons so there goes meat, dairy and eggs! But there’s still more questions because many items are still questionable like honey and some bread. Additionally some people feel that you can ethically eat eggs under the right circumstances. Let’s dive deeper into the topic: can vegans eat eggs, honey, bread, figs, cereal, grits, and sushi? 

Can Vegans Eat Eggs? 

Vegans do not consume any animal products so technically no they should not eat eggs. Eggs come from chickens therefore they are an animal products. The egg industry is very cruel to the chickens during their lives. They are stuffed in cages or giant warehouses. The kale chicks are killed because they can’t produce eggs. These are the ethical reasons vegans don’t eat eggs.

However there are self claimed vegans who consume eggs from their own chickens. Some people feel as though since their chickens are not being abused and the eggs will go to waste anyways, hey it’s not unethical to eat these eggs. 

On the other hand most vegans seem to feel as though: “As long as a hen’s eggs, or her flesh, are considered food, there is the potential for abuse.”

https://www.onegreenplanet.org/animalsandnature/is-there-really-such-a-thing-as-an-ethical-egg/

Can vegans eat honey? 

In nature, bees produce honey from the sugary secretions of plants and other insects. They then store it in wax structures called honeycombs (which the bees also make). Stingless bees guard and maintain the honeycomb – which is made of was and resin. Cool huh? 

The reason bees make this honey is for survival. In order to have food storage in the colder months when flowers and nectar are scarce. This insures the colonies survival all year round unlike bumble bee colonies in which only the queen survives. 

So clearly the bees are not harmed by making the honey but is it ethical to harvest their honey for human consumption? The beekeeping industry obviously involves many practices which disregards the bees’ wellbeing and prioritizes profit. In most large-scale bee keeping companies the colony is killed off after the honey is collected because it’s cheaper than providing for the bees all winter. 

Another unethical practice is called ‘smoking out’ the bees when honey is collected. This makes the bees less likely to defend themselves and thus the honey is easier to collect. Additionally other factors such as: shipping the bees around the country, breeding the bees, and the overall disruption of their natural way of life is distressing for them – is ultimately unethical. For all these reasons most vegans consider it wrong to consume honey. 

Can vegans eat bread?

For the most part bread that is purchased at the local grocery store is vegan. A standard bread recipe contains 4 simple ingredients: flour, water, salt, and yeast. Therefor, in its most basic form, yes bread is vegan. 

However there are also many brands of bread that have additives. When checking the ingredients on a loaf of bread look for the following non vegan items: milk, butter, buttermilk, whey, or casein. Also Mono and diglycerides fats which are used as emulsifiers to improve texture by retaining moisture. Lecithin is another type of emulsifier used in some bread which can come from soybeans but sometimes is derived from egg yolks.

Can vegans eat figs? 

Can Vegans Eat Figs?

Fig fruits are small tear shaped lobes that grow in bundles of 3-5 per plant. The edible fruit usually have green skin that ripen into purple or brown. Inside the sweet soft maroonish colored flesh contains numerous tiny crunchy seeds.

So figs are fruit, why in earth would anyone think they are not vegan? Well that’s because they also likely contain dead insects! That’s right – fig plants are either male or female- therefore they require wasps to pollinate them. The female fig wasp crawls into the fig via a small narrow hole and loses her wings in the process. She is then trapped and lays her eggs before she dies. The larvae hatch and burrow out carrying pollen with them. 

Therefore when you eat figs you are likely consuming wasps – an animal- so technically not vegan. However due to the fact that this is a natural process that happens regardless of human intervention I believe it’s still ethical to eat figs. Maybe I’m wrong but for not this is my though process on the matter. 

Can vegans eat cereal? 

There are literally 100s if not 1000s of brands of cereal on the market, some of which are vegan and some which are not. Same goes for milk- so yes of course vegan ls can eat cereal! Here is a list of popular cereal brands:

  • 365 Everyday Value Organic Morning O’s
  • Cap’n Crunch
  • Cap’n Crunch’s Crunch Berries
  • Cap’n Crunch’s Peanut Butter Crunch
  • General Mills Fiber One Original
  • Kashi Organic Island Vanilla
  • Kashi 7 Whole Grain Puffs
  • Nature’s Path Crunchy Maple Sunrise
  • Nature’s Path Rice Puffs
  • Quaker Original Life
  • Quaker Cinnamon Life
  • Barbara’s Peanut Butter Puffins
  • Barbara’s Organic Corn Flakes
  • Cascadian Farm Organic Fruitful O’s
  • Cascadian Farm Organic Graham Crunch

Can They Eat Grits? 

Grits are made out of ground corn that is typically less sweet and starchy AKA dent corn. The dent corn can be yellow or white and are often labeled as such. Originally consumed by Native Americans, grits are a beloved staple in the south. 

In their most basic form yet vegans can eat grits! In fact, grits are an affordable nutritious plant based food anyone can enjoy. Just boil them in a water, add your favorite seasoning, and enjoy! 

Such is my absolute favorite food! I love the sticky rice, the seaweed, soy sauce, wasabi, and ginger. And guess what? All those ingredients I just mentioned are completely vegan! Some standard vegan sushi rolls you can get at any sushi restaurant include:

  • Avocado roll
  • Cucumber roll
  • Avocado cucumber roll
  • Veggie roll 
  • Tempeh veggie roll 

Other vegan options you can likely find at a sushi restaurant include:

  • edamame 
  • Miso soup
  • Noodles
  • Tofu 
  • Tofu noodles
  • Tempeh veggies 

Or you can make your own vegan sushi at home! its easier than it sounds.

Avocado sushi roll vegan sushi easy vegan recipe
Avocado sushi roll

What are your thoughts about this list of food items that vegans can and cannot eat? Let us know on our Facebook page or Instagram!Subscribe to the newsletter for first access to informative articles are delicious recipes! 

Subscribe for more vegan FAQ