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Discussion Starter · #1 ·
So I've started reading the book Becoming Vegan, and while I've been vegan for over a year, the book has made me want to eat better. My evening meals are fine, I get plenty of veges and protein (but not enough grains) and a lot of variety, but the biggest problem lies with my breakfast and lunch.<br><br>
Basically, I was wondering if all you lovely vegans out there could help me with ideas? Especially for protein and grains, and things like omega-3, iron and calcium. Now, I know a lot of sources for these, but I just can't put them into easy breakfast and lunch ideas (silly, I know).<br>
Please bear in mind, I am a student on very little income, I often struggle for time to cook in the day, and I get very fed up of food very quickly (ie. I don't like to have the same foods for more than 2 days in a row).<br><br>
Any advice would be incredibly welcome, as well as any tips to include other vitamins and minerals in my diet!<br>
I eat a lot of fruit, which is something, I guess... <img alt="" class="inlineimg" src="/images/smilies/tongue3.gif" style="border:0px solid;" title=":p"><br><br>
Thanks heaps in advance <img alt="" class="inlineimg" src="/images/smilies/grin.gif" style="border:0px solid;" title=":D">
 

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You may want to check out the 'what did you eat today' threads for some ideas. I usually have oatmeal, toast, cereal with almond milk, or a fruit salad for breakfast and a sandwich, soup, or salad for lunch. I'm still a teen living off my parent's money, though, so I can't help with the financial aspect.
 

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A fruit salad for breakfast, you simply can't go wrong with that. Make a big one! And the same with salad for lunch. A vegan salad can be fairly huge and you still won't feel sleepy afterwards (like one often does right after lunch).
 

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For breakfast I usually eat museli with rice milk. I also like porrige (usually with golden syrup <img alt="" class="inlineimg" src="/images/smilies/blush.gif" style="border:0px solid;" title=":eek:"> but if I'm feeling less indulgent fruit and nuts), toast with peanut butter, marmite, of cashew butter if someone else buys it for me (my mum sometimes does <img alt="" class="inlineimg" src="/images/smilies/grin.gif" style="border:0px solid;" title=":D">). Um I like beans on toast with grilled tomatos if I'm feeling more savoury, or some combination of: beans, toast, hashbrowns, vegetarian sausages, cooked mushrooms and grilled tomatos if I'm really hungry! Occasionally I make smoothies (usually if I don't feel like eating but know I should because they;'re not so filling) with ricemilk and a bannana and I add in either fresh berries, frozen berries, peanut butter or coca powder which is yummy.<br><br>
For lunch I like to eat fresh soups (ready made, I used to make my own when I didn't cook dinner everyday! but now I just get the fresh ones from the supermarket) with a roll, hummus and a roll with salad and olives, beans on toast again (not if I had it for breakfast!), pasta with sundried tomato sauce and roast vegetables (or something similar), or sometimes leftovers from yesterdays dinner <img alt="" class="inlineimg" src="/images/smilies/grin.gif" style="border:0px solid;" title=":D"><br><br>
I hope that helped give you ideas, they're not all super-healthy, I don't always have time for a lot of cooking for lunch but if I do I also sometimes make marinaded tofu with noodles and soy sauce, couscous/pasta with vegetables and a homemade sauce, homemade soups (so much ncier than the shop ones!) and things like that. You could even make stir-frys, they take about five miniutes! But I like to try to keep dinner foods and lunch foods seperate.
 

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My usual breakfast is either a PB&J, or Oatmeal.<br>
The PB&J covers 3 food groups... Legumes, Grains, and Fruit. I use high quality sprouted bread, natural peanut butter, and fruit preserves.<br>
The Oatmeal covers 3-4 food groups...Grains, Nuts, Seeds, and Fruit. I use regular rolled oats, lots of raisins, lots of walnuts, and several TSBP of flaxseed, and cinnamon.<br><br>
Lunch. I make all my lunches in advance, and try to cover all the food groups I possibly can. I'm more likely to cover all the food groups if I've planned ahead, vs just grazing throughout the day.<br><br>
I've only posted pics for one day so far, but here's a snapshot of what I'm talking about: <a href="http://www.veggieboards.com/newvb/showthread.php?125697-My-vegan-breakfast-lunch-and-dinner&p=2907176&viewfull=1#post2907176" target="_blank">http://www.veggieboards.com/newvb/sh...=1#post2907176</a>
 

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My standard breakfast is a juiced orange along with oatmeal, raisins, walnuts, cinnamon and maple syrup. The walnuts are a good source of omega 3. Cinnamon and raisins are decent for some iron, and the vitamin C in the orange helps with the iron absorption. Mid-morning I'll have a banana or apple as a snack.<br><br>
I wake up and boil the water, pour it over the oatmeal and let it sit while I go take a shower. When I come out it's ready. So, it doesn't take much time. Quick, cheap and little clean up.
 

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Grits, darlin' grits. Usually my hubby and I just do cereal with almond milk for breakfast, but when we're tired of sweet, we go savory with grits. They are easy-peasy to make - most stores carry five-minute grits. We add all sorts of things to it: from a simple batch of seasonings like garlic and thyme to chunks of veggies like bell peppers and onions. If we're feeling really crazy, we throw some daiya cheese in to make it even more yummy. (Although the cheese is a treat we don't have often, because its rather expensive.<br><br>
One thing I'm getting into lately for lunch is pita pizzas. I pack my lunches for work, and it takes almost no effort to slap together a small pizza of salsa, some tofurky, pickle slices and olives. It makes a sort of Southwest/Greek/Mediterranean pizza, but its delicious. Also, pita pockets! They can be stuffed with anything and you can eat them one handed at your desk if you have to. <img alt="" class="inlineimg" src="/images/smilies/grin.gif" style="border:0px solid;" title=":D">
 

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Discussion Starter · #8 ·
Wow!! These are some awesome ideas, thank you so much everyone <img alt="" class="inlineimg" src="/images/smilies/grin.gif" style="border:0px solid;" title=":D"><br><br>
One big question I have is this : when I went vegan, everything I read said "GET ENOUGH PROTEIN" and so I think I've developed this mindset where I HAVE to have a big protein source in each meal, is this true?<br><br>
Niur-Tarow, I am intruiged about grits, I've never heard of them!! Just in case I find them in a bulk bin with no instructions, how would I go about cooking them?<br><br>
Thank you Hazelnut as well for the comment about covering a group of foods with oatmeal, I think I had it in my head that an item of food can only fit in one food group, and no others!
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Veganosaurus Rex</strong> <a href="/forum/post/2910401"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
One big question I have is this : when I went vegan, everything I read said "GET ENOUGH PROTEIN" and so I think I've developed this mindset where I HAVE to have a big protein source in each meal, is this true?</div>
</div>
<br>
Scientific fact: There are only two way that you will suffer from a protein deficiency. 1) You have a metabolic disorder and can't digest ANY protein, regardless of source. 2) You are actually starving to death.<br><br>
My job has me rather sedentary, but once a year I suddenly have to roll up my sleeves and spend every day outside lifting, pushing, and pulling incredible amounts of weight alongside a bunch of men, loading and unloading raw materials, and equipment. I do notice, that having high protein foods at breakfast (where my oatmeal and PB&J habit came from) make it much easier for my muscles to heal from the activity when I sleep that night.<br><br>
I recommend the book, "Becoming Vegan" to everyone. I'm glad you're already reading it. As long as you work grains, beans, legumes, nuts, and seeds into your diet then you really don't need to worry about getting enough protein. You don't need all five every day either, just look at your weekly diet, and make sure you include them all.<br><br>
If you suddenly start straining your muscles, you may want to increase your intake. Even still, the protein from the above mentioned foods are more usable by your body than the protein from meat and eggs. Meat and eggs take much longer to break down into basic amino acids, and can't be absorbed until they're further along in your digestive tract, limiting the total amount of time you can absorb them.<br><br>
I think you're going to do just fine. You're going to hear a lot of BS about vegetarianism and veganism. We have this thread set up just for all of that. I suggest you check it out: <a href="http://www.veggieboards.com/newvb/showthread.php?118367-Stupid-Things-Omnivores-Say-Version-5.0" target="_blank">http://www.veggieboards.com/newvb/sh...ay-Version-5.0</a>
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Veganosaurus Rex</strong> <a href="/forum/post/2910401"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
Thank you Hazelnut as well for the comment about covering a group of foods with oatmeal, I think I had it in my head that an item of food can only fit in one food group, and no others!</div>
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Thank you! <img alt="" class="inlineimg" src="/images/smilies/blush.gif" style="border:0px solid;" title=":eek:"><br><br>
Most of what you eat is made of things from a variety of food groups. In your mind, pick apart the item your eating, and assign one of the main ingredients to a food group you are learning about in "Becoming Vegan."
 

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Discussion Starter · #11 ·
Thank you so much Hazelnut, that was exactly the information I was looking for <img alt="" class="inlineimg" src="/images/smilies/grin.gif" style="border:0px solid;" title=":D">
 

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Aww man, I just wrote a long reply and it disappeared into the interwebs ether <img alt="" class="inlineimg" src="/images/smilies/undecided.gif" style="border:0px solid;" title=":-/"><br><br>
Basically I said that if you're dinner is decent you should make extra and take it for lunch.<br><br>
For breakfast I have a smoothie of: (fortified) soya milk, banana, (cooked) quinoa, and whatever other stuff might be lying around. That's good for getting at least one portion of fruit inside you first thing, as well as protein, calcium, iron, and omegas.<br><br>
Some stuff I take to work for lunch sometimes:<br><br>
mock chicken curry w/mushrooms, pepper & rice<br>
sos & pea pasta w/ tomato sauce<br>
chickpea, spinach & brocolli THING w/ rice noodles<br>
grilled tofu w/ rice/pasta<br>
chilli w/rice/pasta/jacket potato<br>
tofu scramble w/ potato&pea cakes<br><br>
I always take at least one piece of fruit/veg (apple, pepper, carrots, plum, kiwi, brocolli) and sometimes soya yoghurt or maybe even wasabi peas.
 
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