Plant-based eating has recently become very popular in the media due to the state of our environment and the expanding consciousness of people around the world. People all around the world have begun to adopt “meatless Mondays” into their weekly meal plans which can be an amazing reminder that food does not need to contain animal products in order to be delicious. I’m not going to go into all of the details as to why plant-based eating is healthier and more environmentally friendly than eating animal products because there are thousands of articles and statistics out there already. Instead, I’ve decided to share a full day’s menu of delicious, easy, healthy, plant-based recipes that any college student could make even if they are low on time or money!
Breakfast: PB&J Smoothie & Peanut Butter Toast
Many college students say they skip breakfast because they are rushing to an early class or can’t stomach food right when they wake up, but it is extremely important to kickstart your digestive system to clear the morning fog from your brain! I love to keep my breakfast light and nutritious with a fruit smoothie and a piece of toast.
PB&J Smoothie:
– 1 cup blueberries
– 1 cup strawberries
– Unsweetened plant-based milk (almond is great, but I’ve been really into oat lately)
– 3 tablespoons unsweetened coconut milk yogurt
– 1 tablespoon chia seeds
– 1 tablespoon peanut butter
– 1 scoop Vegan protein powder (I use the Garden of Life Protein and Greens, but any will work!)
** Add the plant-based milk after the fruit, but before the other ingredients so nothing gets stuck to the sides of the blender.
** The great thing about smoothies is that any fruit can be used, and you can be creative with them!
Snack: Boom Chicka Pop Kettle Corn
Lunch: Burrito Bowl with Tortilla Chips
Grain bowls have become very trendy in the past year and they are extremely easy to make, not to mention versatile! My go-to bowl is Mexican inspired and I will usually have it for lunch on Wednesdays with my leftovers from Taco Tuesday :) The recipe below is pretty basic, meaning you could add more vegetables to the mix if you like. Some of my favorites to include are sautéed peppers and onions or sautéed mushrooms and garlic.
Burrito Bowl:
– 1/2 cup cooked white rice
– 1/2 cup black beans
– 1/2 an Avocado
– 1 tablespoon salsa (I love Jack’s Salsa)
– Tostito’s Tortilla Chips
** Top with sriracha and lime juice for some extra flavor
Snack #2: Pretzel Chips and Hummus
Dinner: Ramen Noodles with a Spicy Peanut Sauce
Ramen noodles are a staple in most college student’s diets, but brands like TopRamen have unhealthy preservatives in them and creating your own healthier version can be extremely satisfying! I have found that most grocery stores sell ramen noodles, rice noodles, or udon noodles at great prices and they don’t take much more effort to make than the usual cup o noodles.
Homemade Ramen:
– Ramen, Rice, or Udon Noodles
– 1 cup broccoli (I like to just add frozen broccoli to the boiling water and noodles for the last two minutes before draining)
– 1/2 package tempeh; follow directions on the package to sauté
– Spicy Peanut Sauce (store-bought or homemade with my recipe below)
Peanut Sauce:
– 1 tablespoon peanut butter
– 1 tablespoon teriyaki sauce
– 1 tablespoon sweet chili sauce
– Sriracha to taste
– Salt & Pepper to taste
– Garlic powder
– Cumin
– Turmeric
– 1/3 cup hot water
*Use the water to stir all the ingredients together into a smooth sauce (Sometimes, I add some plant-based milk to make it extra creamy).
** Once the noodles, broccoli, and tempeh have all been cooked, add them all to a bowl and stir the peanut sauce in.
Hopefully, this article has proved to you that plant-based eating does not have to consist of only salads–but instead can be hearty and delicious (as well as easy to make)! I hope that this article has inspired you to try out some plant-based recipes even if you aren’t vegan or vegetarian! Leave a comment on our social media pages if you made any of these recipes and enjoyed them! :)