By dinnertime, most of us have worked up a pretty serious appetite since lunch. Whether you are eating out with friends and family or dining at home, here are some healthy vegan-friendly dishes to make when you're just unsure what you're up to eat.
Snack: Apples and Peanut Butter. Apples are rich in vitamin C and loaded with fiber. A single serving of apples can satisfy 2-4% of your RDI needs for manganese! Peanut butter is rich in heart-healthy fats, contributing to a feeling of satiation or fullness. Choose this snack if you are looking for an easy, healthy snack on the go.
Source: Healthline.
Snack: Saltine Crackers with Vegan Cottage Cheese. Vegan cheeses are rich in protein and healthy fats (many use cashews!) Saltine crackers are low-fiber food typically lower in calories and saturated fats. Saltine crackers also contain a moderate amount of sodium which acts as both an electrolyte and mineral.
Source: The Vibrant Cottage.
Snack: Bananas and Dark Chocolate. Bananas are rich in potassium (9% of RDI) and vitamin C. Bananas are a great pre-workout snack and contain twice as many nutrients as apples. Dark chocolate is an excellent source of antioxidants and minerals. Melting dark chocolate over bananas and sprinkling chia seeds (omega 3s) on top can make for a very nutritious snack.
Source: Food Network.
Breakfast: Protein Powder Oats (Proats). There are lots of vegan protein powders on the market. I wrote about a bunch here if you are interested in my recommendations. If you mix 1/2 cup of rolled oats with one scoop of protein powder and almond milk, you can be sure to satisfy your macros.
Source: Metro-Uk.
Breakfast: Healthier Vegan Cereals. There are lots of healthy, lower-sugar cereals on the market. If you are interested in my recommendations, I speak highly of Three Wishes Cereal. Most of their collection is vegan and offers lower-GI options! Mix with unsweetened or sweetened almond milk for a healthier start in the morning.
Source: Three Wishes Cereal.
Lunch/Dinner: Homemade Pizzas. If you use lower-calorie, more nutrient-dense bread, it can make all the difference in your health-related goals. I recommend thick tortilla pieces. I spread over organic sauce with vegan cheese (no cholesterol) to complete my pizza. Top with vegetables if you are feeling adventurous.
Source: Tastemade.
Lunch/Dinner: Caesar Salad with Vegan Cheese. If you decide to order a vegan caesar salad, it is an easy way to get more protein and lower LDL cholesterol per bite. Caesar salad is a flavorful, lower-calorie choice that can also help you reach your weight loss/immunity goals.
Source: Yup, it's Vegan.
Lunch/Dinner: Tempeh Bowl with Noodles. Tempeh is among the most nutrient-dense plant-based protein sources on the market. Tempeh is rich in nutrients, improves gut health, and packs in a punch of protein. Tempeh, soy protein, is also lower in calories and provides more fiber, protein, iron, and potassium per serving to tofu. Noodles are rich in carbohydrates and vitamin B.
Source: Fit Mitten Kitchen.
Dessert: Almond Yogurt and Chia. Almond yogurt is rich in protein, contains live active cultures (probiotics) and vitamin D. Chia seeds are rich in omega-3s, antioxidants, iron, and calcium. Not to mention, chia seeds can absorb lots of water. For this reason, they can be a more satisfying (satiating) choice.
Source: Self.com.
Dessert: Açai Dessert. Açai berries are nutrient-dense, loaded with antioxidants, and lower LDL (bad cholesterol). Açai bowls with pre-thought-out toppings can add to its nutrition: granola (sugar/carbohydrates), chia seeds (calcium/omega-3s), and almond butter (heart-healthy fats).
Source: The Simple Veganista.
I hope this list can help you out. There are so many delicious options on the market to satisfy any dietary or craving-based needs. Remember that all foods fit and carry a principle of moderation into everything you do.
Catch you in the next article,
Jessica
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