Thrive with Plants: Simple, Delicious Vegan Meal Ideas.

My intention is to keep this list simple, nutritious and very customisable. It’s just a starting point. I have also linked to many of the creators I love. We can fine tune your approach to fit your taste, goals, lifestyle and cooking skills, during our Thrive with Plants coaching calls!

Thrive with Plants Breakfast.

TIP: Start your day the way you mean to continue! Ideally, with a focus on whole plant foods plus a balance of carbohydrates, plant protein and satisfying good fat.

Loaded Vegan Oats.

Ingredients (1 serving):

• Rolled oats: 1/2 cup (40g)
• Almond milk (unsweetened): 1 cup (240ml)
• Chia seeds: 1 tbsp (10g)
• Hemp seeds: 1 tbsp (10g)
• Almond butter: 1 tbsp (16g)
• Blueberries: 1/4 cup (50g)
• Crushed walnuts: 1 tbsp (7g)

Instructions:

1. In a small saucepan, combine oats, almond milk, and chia seeds.
2. Cook on medium heat for 5-7 minutes, stirring occasionally, until the oats are creamy and cooked through.
3. Transfer the cooked oats to a bowl.
4. Top with blueberries, hemp seeds, a drizzle of almond seed butter, and crushed walnuts.

Macronutrient Breakdown (approximate per serving):

• Calories: 340 kcal
• Protein: 12g
• Carbohydrates: 41g
  • Sugars: 6g
  • Fiber: 9g
• Fats: 14g
  • Saturated Fat: 1g

ADJUSTMENTS:

Choose your favourite: plant milk | seeds | nuts | fruit. It’s all interchangeable!

For weight loss consider: omitting chia seeds, almond butter and walnuts.

For muscle gain / fitness consider: adding 1 banana and / or 1 scoop vegan protein power.

My favourite smoothie, the Funky Monkey and Tofu Scramble are available in this mega-post of all recipes from the Plant Positive Journal version 1. (they are month one and month three respectively)

I also share, How To Build a Smoothie. (month one)

Try these:

Harissa Spiced Beans and Toasted Coconut & Almond Granola from Sadia at Pick Up Limes.

Looking to impress loved ones?

Try Gaz Oakley’s, Grab and Go Savoury Vegan Muffins.

Thrive with Plants Lunch.

TIP: Food prepping several components on the weekend can make lunch a 5 minute meal, with a simple yet delicious nourish bowl.

Consider:

• a mix of baked veg. (no recipe needed however if you’d like one, Oil-Free Roasted Vegetables)
• some marinated tofu. (buy, or the gents at Wicked Healthy have ALL your tofu sorted + a simple recipe here:)
• vegan mayo. (buy, or try this healthy vegan mayo recipe🙂

Easy Edamame and Bean Bowl.

Ingredients (3 servings):

Base:

• 4-bean mix (canned): 1 can, rinsed and drained. Mix with: generous squirt of Sriracha + generous shake of Harissa powder

Hummus:

• Hummus: 2 heaped tablespoons per serve (homemade with tahini, no added oil, or store-bought)

Edamame Guacamole:

• Edamame: 200g shelled, cooked (microwaved with water for 2 minutes, then drained)
• Avocado: 1/2
• Lemon juice: 2 tbsp
• Red onion: Several slices, finely diced
• Seasoning: Garlic powder, salt, pepper, and chili flakes (to taste)

Vegetables:

• Broccoli: 3 heaped cups, microwaved with a shake of garlic powder and onion powder
• Mixed leaves: 2 large handfuls per serve
• Coleslaw mix (undressed): 1 large handful per serve

Optional additions:

• Sliced cherry tomatoes
• Extra Sriracha
• Hemp seeds: 1 heaped tbsp (added protein)

Instructions:

1. Prepare the 4-bean mix: Rinse and drain the beans. Toss with Sriracha and Harissa powder until well coated.
2. Make the edamame guacamole: Blend the cooked edamame, avocado, lemon juice, red onion, and seasonings until smooth. Adjust flavours to taste. Store extra guac in the fridge with the avocado seed to prevent browning.
3. Cook the broccoli: Microwave the broccoli with a little water and season with garlic and onion powder.
4. Assemble each bowl:
   • Add 2 large handfuls of mixed leaves and 1 handful of coleslaw mix.
   • Top with the prepared 4-bean mix, broccoli, hummus, and a generous scoop of edamame guacamole.
   • Optional: Add sliced red cabbage and cherry tomatoes.
   • Finish with extra Sriracha and a sprinkle of hemp seeds for a protein boost.

Macronutrient Breakdown (approximate per serving):

• Calories: 350–400 kcal (varies with optional ingredients)
• Protein: 25g (with hemp seeds: 30g)
• Carbohydrates: 38g
  • Sugars: 6g
  • Fiber: 12g
• Fats: 14g
  • Saturated Fat: 2g

ADJUSTMENTS:

Choose your favourite: vegetables, plant protein – lentils and tofu work perfectly too.

For weight loss consider: making your own hummus.

For muscle gain / fitness consider: additional plant protein (falafel isn’t high protein however it’s a delicious addition), extra tablespoon of your favourite seeds, and/or adding some baked sweet potato / corn / pumpkin.

My super easy, Falafel Wrap and Burger Bowl are available in this mega-post of all recipes from the Plant Positive Journal version 1. (they are both month two)

I also share, How To Build a Bowl. (month two)

Try these:

Dumpling Salad and Veggie Power Bowl and Vegan Taco Bowl from Carleigh at PlantYou.

Buffalo Chickpea Salad and Chipotle Lime Black Bean Bowls from Catherine at Plant-based RD.

To impress your loved ones:

Deliciously Ella’s, Veggie Lasagne Soup With Crispy Chickpeas.

Thrive with Plants Dinner.

TIP: If you have a household of vegan, veg-curious and meat-eating consider assembly line meals to appeal to the whole family. Essentially everyone serves the components they desire in the amounts they want.

Consider:

• Tacos | Pasta | Asian Style Noodle Bowls | Mini Pizzas.

Simple Italian Sheet Meal.

Ingredients (2 servings):

• Eggplant: 1/2, sliced into 8–12 wedges
• Zucchini: 1, sliced lengthwise in half, then into 1/4’s
• Red onion: 1/2 large, sliced into 1/4’s
• Cherry tomatoes: 4 whole
• Artichoke (canned): 4 pieces
• Olives: 8–12
• Vegan sausage: 2 (or 1/2–1 can of butter beans, rinsed, drained, and dried)
• Olive oil: For drizzling
• Garlic salt: 1 tsp (divided)
• Fresh herbs: Rosemary and thyme (to taste)

Optional toppings:

• Rocket (arugula), a couple of handfuls
• Dairy-free pesto

Instructions:

1. Preheat oven to 180°C / 350°F.
2. Toss the butter beans in a plastic bag with 1/2 tsp garlic salt to coat evenly.
3. Spread the eggplant, zucchini, and red onion on a lined baking sheet. Top with whole cherry tomatoes, sprinkle with 1/2 tsp garlic salt, and drizzle with olive oil. Toss until evenly coated.
4. Bake for 20 minutes, flipping vegetables halfway through.
5. At the 10-minute mark, add vegan sausage and/or butter beans.
6. With 10 minutes remaining, add artichoke, olives, and fresh herbs (rosemary and thyme).
7. When done, assemble the tray bake over a bed of rocket. Drizzle with dairy-free pesto if desired.

Macronutrient Breakdown (approximate per serving):

• Calories: 320–400 kcal (depending on sausage or beans choice)
• Protein: 15–20g
• Carbohydrates: 25g
  • Sugars: 6g
  • Fiber: 8g
• Fats: 18g
  • Saturated Fat: 2g

ADJUSTMENTS:

Choose your favourite: veg | beans or meat alternatives | herbs. It’s all interchangeable!

For weight loss consider: choose beans or chickpeas over vegan meat alternatives.

For muscle gain / fitness consider: adding some hearty baked smashed potatoes and vegan tofu ricotta.

My favourite Cauliflower Lentil Curry and Bean Burgers are available in this mega-post of all recipes from the Plant Positive Journal version 1. (they are month four and month eleven respectively)

I also share, How To Build a Salad. (month three)

Try these:

Vegan Sheet Pan Fajitas from Caitlin at From My Bowl.

Sheet Pan Tofu and Broccoli (With Green Goddess Sauce) from Carleigh at PlantYou.

Smoky Sweet Potato and Chickpea Sheet Pan from Catherine at Plant-based RD.

To impress your loved ones:

PlantYou’s, Vegan Quesadillas (Sheet Pan Recipe)

Thrive with Plants, share on Special Occasions:

Herb Roasted Chickpea Vegetable Wellington, Catherine at Plant-based RD.

Nut Roast, Jessica Prescott.

Snacks.

TIP: Tofu can do anything! If you have any fear around the estrogen mimicking effects of soy check out this post. This mousse can be breakfast, lunch, dinner or a snack – it’s simply a matter of adjusting portion size and toppings!

Loaded Tofu Mousse.

Ingredients (1 serving):

Base:

• Soft or silken tofu: 300g
• Cacao powder: 1–2 tsp
• Maple syrup: 1 tsp
• Salt: Pinch
• Plant-based protein powder: 1/2–1 scoop (or additional sweetener to taste)

Toppings:

• Mixed berries: Handful
• Nut butter: 1 tbsp
• Mixed seeds: 1 tbsp

Instructions:

1. Prepare the mousse base:
   • Blend tofu, cacao powder, maple syrup, salt, and protein powder (or sweetener) until smooth and creamy. Adjust sweetness and cacao flavour as desired.
2. Assemble the dessert:
   • Transfer the mousse to a serving bowl and top with your choice of mixed berries, nut butter, seeds.

Macronutrient Breakdown (approximate per serving):

• Calories: 330–380 kcal (depends on toppings used)
• Protein: 25–30g (with protein powder)
• Carbohydrates: 25g
  • Sugars: 10g
  • Fiber: 7g
• Fats: 15g
  • Saturated Fat: 2g

Try these snack:

• Crispy baked chickpeas | Edamame | Butterbeans. (1/2- 1 cup)
• Veg sticks and hummus. (1/2- 1 cup veg + 1/2 cup hummus)
• Fruit slices and nut butter. (1 piece fruit + 1 tbsp nut butter)

Finally,

Some of my blog posts that might be helpful in your journey to Thrive with Plants!

• 9 Healthy Vegan E.A.T.I.N.G. O.U.T. Tips.
• No Fuss Vegan / The Advice I’m Giving My Mum!
• How To Stay Motivated To Eat Healthy Plant Based Meals.