Sometimes you don’t have the energy to cook something that involves getting out your knife and cutting board, and that’s okay. Many factors can interfere with what you cook and eat, from a busy schedule to chronic pain to mental health and everything in between. Sure, convenience foods and fast food are an option for most people, depending on where you live, but maybe neither of those fits your health goals or your bank account . And another problem can arise when you are looking for easy, healthy and budget-friendly vegan meals.
It often goes like this: You come across a supposedly simple vegan recipe on a blog, but the first step asks you to chop an onion or dice some vegetables for the mirepoix. Cue the sound of the recording scratching in your head. As far as we’re concerned, having to cut any ingredient is where a “simple” recipe stops being “simple” and becomes impractical. Luckily, you’re out of luck if you want vegan meals that don’t involve any chopping.
How to Make Healthy, Affordable Vegan Meals for Low-Energy Days
Just because a recipe requires little effort doesn’t mean it has to be bland. So we asked Rhyan Geiger, RDN and owner of Phoenix Vegan Dietitian, for simple, healthy and delicious vegan meal ideas that are also budget-friendly. His best advice? “Pasta dishes are a must-have for easy and affordable vegan recipes. There’s nothing wrong with pasta. And a loaf of bread can go a long way,” she says.
Vegan food may have a reputation for being expensive, but many plant-based ingredients are among the cheapest options available. Geiger recommends storing your pantry with staples like frozen fruits and vegetables, brown rice, peanut butter, and of course, whole grain pasta and whole grain bread.
Looking for inspiration? Here are five easy and delicious vegan recipes you can make when you don’t have the time or energy to cook.
Sam Turnbull
1 Whole Grain Pasta with Frozen Greens and Beans
Pasta often comes to the rescue on busy days when the appetite is hungry and the will to cook is low.
For an easy pasta dish packed with greens, combine a serving of your favorite whole-grain noodles with frozen spinach, shelled edamame and extra virgin olive oil. This combination of complex carbs, protein, and healthy fats is a great way to get all your macrobiotics on one plate.
“Ideally, half of your daily grains should be whole grains,” says Geiger. Whole grain pasta tends to be higher in B vitamins, fiber and protein.
“Adding a bunch of spinach will increase the nutritional value and should make up about half of your plate or bowl,” she adds. As a finishing touch, top it with frozen shelled edamame to balance your meal with a little protein.
For easily added flavor, toss your pasta dish with garlic powder, red pepper flakes, black pepper, and nutritional yeast. For a recipe to model your meal after, try this spaghetti with spinach and white beans. Simply replace the chopped onion and garlic with one tablespoon of onion powder and one teaspoon of garlic powder.
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2 Whole Grain Toasts with Peanut Butter and Banana
When you need a quick meal, you can’t go wrong with toast. It takes minutes to prepare, it’s filling, and there are so many options to choose from for toppings. Spread a little Peanut Butter on top and add banana slices for a quick and affordable meal or snack.
“Toast doesn’t have to be just a breakfast option,” says Geiger. “When eating toast for a meal you can opt for two slices and for a snack, depending on how hungry and active you are you can have one slice.”
This meal includes both complex carbohydrates from the whole grain toast and simple carbohydrates from the banana, both of which provide energy to help you go about your daily activities.
“Peanut butter not only contains plant-based protein, but also fat that will help you feel full longer, which can be important if your meals are further apart,” says Geiger.
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3 Low Sodium Seasoned Canned Lentil Soup
As convenient as they are, canned vegan soups can sometimes leave the stomach craving calories. But, for a quick meal, you can and should add your own accessories, like frozen vegetables, brown rice or whole grain toast on the side.
“Choosing a soup with protein like lentils can help you feel full and maintain muscle mass,” says Geiger. “Opt for frozen vegetables like broccoli and peppers instead of just corn and peas.”
Be sure to choose a low-sodium soup, as regular consumption of high-sodium foods can lead to high blood pressure over time. “If you can’t find a low-sodium soup, you can have it occasionally, but not all the time,” Geiger adds.
rocky89
4 Oatmeal with frozen fruit and peanut butter
Oats are a good source of complex carbohydrates, fiber, protein and a range of important vitamins and minerals, including manganese, copper and vitamin B1. They’re also incredibly versatile, easy to prepare, and affordable.
“Oats can be eaten cold or warm, making them easy to add to your day,” says Geiger. “These are great whole grains and can be purchased in bulk so you can get exactly the amount you need. Frozen fruits like strawberries and blueberries can be added on top and microwaved with the oats.
According to research, frozen fruit is often as healthy, or even more nutritious, than fresh fruit, and it’s also usually less expensive. It also lasts longer in that you probably won’t have to throw it away because it goes bad before you can eat it. But if you see fresh fruit on sale, buy it and freeze it at home.
“Drizzle the top of your oatmeal with peanut butter to add a source of protein and healthy fats,” says Geiger.
Julieanna Hever
5 Stir-fried vegetables with rice
You can make a nutritious vegan stir-fry without ever having to chop any vegetables, let alone an onion.
“Stir-fries are one of the best ways to easily add extra vegetables to your diet,” says Geiger. “Vegetable stir-fries can be a perfect meal for those days when you have ingredients in your fridge that you need to use before they go bad.”
If you want to use all frozen produce, look for bagged mixed vegetables with flavorful produce, like onions and peppers. “This is a customizable recipe, so feel free to use whatever vegetables you have on hand,” adds Geiger.
As for rice, using microwave-safe brown rice will cut down on prep time while still providing healthy carbs. But if you have the time and energy, cooking a batch of rice that you can use during the week is also a good option. “Adding avocado on top is optional but adds flavor and fat to ‘fill me up,'” says Geiger.
Whether you need to save energy or just time, these easy plant-based meal ideas are worth your regular dinner rotation. You can do this vegetable stir-fry made easier by using pre-cooked, seasoned tofu and skipping the chopped vegetables in favor of a bagged mixture.
For more easy vegan recipe ideas, read:
Kat Smith is a freelance writer and editor based in Queens, New York, who loves cooking and discovering local vegan hidden gems.
