What is a vegan diet?
Veganism is the practice of consuming only plant based diet and doing away from all animal-based products.
A vegan diet is a plant-based whole food diet based on the following principles: Whole foods are natural foods that are not processed heavily, implying that they are unrefined or minimally refined ingredients. Vegan lunch recipes come from plants and do not include animal ingredients such as milk, meat, eggs, or honey. You can meet your nutritional needs by focussing on natural foods that are processed minimally – It is more of a lifestyle.
Is a plant-based diet healthy?
If followed correctly, a whole-food, plant-based vegan diet can have its benefits in the long run. Plant-based diets limit oils, added sugars, and processed foods, leaving only whole foods to provide the nutrition. The biggest takeaway of Vegan diets is that they are low in saturated fats, free of cholesterol, rich in fiber, vitamins, minerals, and antioxidants. Hence this leads to maximizing nutrient intake and virtually eliminating foods that can lead to poor health outcomes. Many chronic illnesses can be controlled, reduced, or even reversed by moving to a whole food plant-based diet.
People also report better fitness payoffs, more energy, reduced inflammation, and better health outcomes after the switch.
How do you know if a plant-based diet is good for you?
Many people who switch to the Vegan diet feel much better, have less fatigue, lose weight, and otherwise enjoy a healthy lifestyle. Once you get started, it will be easier to keep going. Also, once you start feeling shifts in your mood, have energy, and have lost some weight, it will be a lot easier.
Can you eat plant-based if you are always on the go and have no time to cook?
You will need to plan a little, but it is easy to find whole food plant-based meals on the go. You can usually find fruits and dishes made with pasta, rice, and potatoes wherever you are. Be a little creative, and you can prepare some fantastic food to take with you.
Vegan lunch ideas
We all need a nutrient-dense diet to feel our best. Vegan is a lifestyle where you can eat in abundance. Many people think that a vegan plant-based diet is bland. In this blog, we will show that a whole-food plant-based diet & vegan lunch recipes are not boring. It is delicious!
Quinoa patties are a flavourful, nutrient-packed recipe for health-conscious people. Quinoa seeds have high protein content, are gluten-free, and contain sufficient nine essential amino acids. The ingredients for Quinoa patties are:
- Rinsed Quinoa 1.5 cups or 260 gms
- Water 3 cups or 720 ml
- Salt ½ teaspoon
- 1 finely chopped onion
- 1 grated zucchini
- 1 grated carrot
- Olive oil 2 tbsp
- 2 crushed garlic cloves
Add quinoa to water in a pan. Add ½ teaspoon salt and bring to a boil; reduce heat to low, cover, and simmer for 15 minutes. Fluff with a fork and let cool.
Pour oil in a pan, and saute onion for 3-4 minutes. Then add garlic, zucchini, and carrot to it. Cook over medium heat, occasionally stirring for 7- 8 minutes. Add the above vegetables to the boiled quinoa. Then, add ½ teaspoon salt, ½ teaspoon black pepper, ¼ bunch of parsley to the mix.
Mix until well combined and shape into patties. Take 3 tbsp of olive oil in a pan and shallow fry until; golden brown.
Black bean avocado burritos
This fresh salsa is a wholesome meal for all those struggling to lose weight. It keeps you full for a very long time and nourishes you with many essential nutrients.
You will need:
- 1 tbsp vegetable oil
- Jalapeno 2 tbsp diced
- Red bell pepper ¼ cup
- Green bell pepper ¼ cup
- Boiled Black beans 2 cups
- Salt ¼ tsp
- Black pepper ¼ tsp
- Cumin ½ tsp
- Chilli powder ½ tsp
- 1 whole diced avocado
- 1 diced tomato
- Cilantro ¼ cup
- 1 whole lime juice
Heat oil in a pan. Saute the jalapeno, red bell pepper, and green bell pepper on medium flame. Add the boiled beans to the mix. Then add salt, black pepper, cumin, and chili powder to it and saute again for 5 minutes.
Prepare Avocado salsa
In a bowl, take the diced avocado, tomato, cilantro, and lime juice. Add salt according to taste and mix well. Set the avocado salsa aside.
Prepare a sour cream spread.
Take ¼ cup sour cream in a bowl. To this cream, add 1 tbsp hot sauce of your choice to the sour cream. Mix well and set aside.
Finally, heat a pre-cooked chapati in a pan and spread the freshly prepared cream on it. Then put 2 spoonfuls of the previously prepared mixture on the sour cream spread. Top it up with the avocado salsa. Finally, wrap up the chapati in a roll and cook the roll in a pan for 2-3 minutes until golden brown.
This is a super simple wrap that can be easily prepared from a few leftover ingredients in your kitchen. The preparation is very delicious. So let’s get started:
You will need:
- ¼ cup tomatoes
- 1 bowl of leftover rice
- ½ a cup of butter mushrooms.
- 1 tbsp diced jalapeno
- ¼ cup chopped red onion.
- 2 tbsp freshly minced cilantro
- Valentina Mexican hot sauce
- 1 bowl zucchini noodles or zoodles
- ½ lemon juice
- Peanut oil
Heat oil in a pan and drop onion into it. Toss the onions until they turn golden brown. Next, add tomatoes and saute till they are soft. Put mushrooms in the pan and toss them along with the onion and tomatoes. Sprinkle peanut oil while you are sauteing. Next, add zoodles to the pan and stir the entire veggie mix. Zoodles is the last thing to be added because it cooks very fast. Go ahead and place a tortilla in a microwave for about 25-30 seconds.
Now, place the hot tortilla on a plate and start assembling the beautiful veggie mix onto it. Put some leftover rice on the base of the tortilla. Add your hot veggie mix to the tortilla and sprinkle the freshly minced cilantro and some jalapeno right over it. Next, squeeze half lemon juice over it. Lastly, spice it up with some hot sauce. Wrap the tortilla, folding from both ends. Tuck in the sides so that the mix does not come out. Slice the wrap from the middle, and your tortilla wrap is ready to serve.
Mushroom Vegan recipe
Mushrooms contain vitamin B, selenium, iron, potassium, and phosphorus. They are a healthy addition to a varied diet and can be prepared very quickly using your creative cooking instincts.
You will need:
- 1 cup cashews
- 300 gms mushrooms
- 250 gms pasta
- 3 pieces garlic
- ½ onion
- 3 tbsp olive oil
- 2 teaspoons smoked paprika
- ½ cup whisky
We have a delicious recipe for you:
Take one cup of cashews, 1 cup water, and a generous pinch of salt in a blender to make a smooth paste. Soak the cashews overnight if you do not have a high-power blender. Set aside
Bring a pot of water to boil for the pasta. Next, take 300 gms of mushrooms. You can use whatever mushrooms you feel like and chop them to create your chef mix.
Now finely chop 3 pieces of garlic. Do half an onion thinly sliced. Dry saute the mushrooms in a pan for 3-4 minutes and season with salt and pepper. Saute for another 2-3 minutes. Add the sliced onions and put 3 tbsps of olive oil, 2 teaspoons smoked paprika, ½ cup whisky. Saute for 2-3 minutes. Next, pour the cashew cream into the pan and season with salt and pepper. Stir and thin out the sauce with ½ cup water. Keep stirring for about a minute or so to combine the sauce well. Then turn the heat off.
Strain out the water from the pasta. Spread the paste on a plate and pour the prepared sauce on the pasta. Garnish with freshly chopped parsley.
Lentil stir fry
Lentils are a great source of protein. Lentils combined with whole grains such as brown rice give you the same quality of protein as meat. A recipe that will satiate your taste buds while nourishing your body is here for you:
You will need:
- 1 cup lentil
- 2 onions
- 1 small broccoli
- 5 king oyster mushrooms or any other mushrooms
- 1 teaspoon minced garlic
- 1 teaspoon red chilli paste
- 2 green onions
- Toasted sesame seeds
Rinse out some lentils. Drain it out, and for 1 cup of lentils, we will add 2 cups of water. Bring this to a boil and when it comes to a boil, turn it down to a low simmer and cover the lid. Cook for another 20 minutes until the lentils are soft enough. While that is cooking, we can chop some vegetables, dice 2 onions and chop 1 small broccoli as well as some king oyster mushrooms. Then in a pan, add all the chopped vegetables. Instead of using oil in the recipe, we only use mushroom juice for cooking the vegetables. Add some minced garlic to the veggies. Once the lentils are soft, add them to the veggies. Spice it up with some red chili paste. Finally, garnish it with some green onions and toasted sesame seeds. Enjoy the preparation with brown rice.
With all the delicious, wholesome lunch recipes, you can kickstart your journey to a healthier, nutritious, and yet delectable diet. Tetrogen is a health brand that promotes a vegan lifestyle, The ingredients of the health supplement are all plant-based. You can follow us on Instagram and Youtube for more creative vegan lunch recipes to assist you in your weight loss journey.
Mike Dorfman is BS in Biochemistry from the University of Colorado. Mike’s has worked as a personal trainer for Gold’s Gym and helped many clients achieve their weight-loss and fitness goals.
To health first, weight-loss second. Mike and Tetrogen are here to help you make the transition to the healthier, happier, and thinner you!