25 Vegan Weeknight Dinner Recipes With No Meat Or Dairy (2024)

FAQs

How can I eat without meat and dairy? ›

Eat beans, pulses, eggs and other sources of protein

Pulses are particularly important for people who don't get protein by eating meat, fish or dairy products. Other non-dairy sources of protein include eggs and meat alternatives, such as tofu, mycoprotein (such as Quorn), textured vegetable protein and tempeh.

Our meals contain over 200 grams of vegetables and most of them are high in protein: about 23 grams, even more than comparable meat-based meals. We don't add preservatives and all of our meals have a Nutri-Score of A.

A vegan diet is another form of vegetarianism where only plant foods are eaten and all foods from animal sources are avoided (meat, seafood, dairy, eggs and sometimes honey and gelatine).

There are plenty of plant-based sources of protein, including beans, lentils, peas, nuts and seeds, whole grains, tofu and tempeh. With the exception of soyfoods, all these foods offer "incomplete protein," meaning they have some, but not all, of the essential amino acids we need-the compounds that make up protein.

33–37: Vegan Foods You May Want to Limit

Vegan junk food: Vegan ice cream, candy, cookies, chips and sauces generally contain just as much added sugar and fat as their non-vegan counterparts. Plus, they contain almost no vitamins, minerals and beneficial plant compounds.

Level 5 vegan

Level 5 vegans also avoid all animal-derived products such as eggs, dairy products, meats, fish and seafood, and will also avoid any food products where accidental traces of animal products may feature. They will also avoid leather, gelatin, and some food colourings.

Eat a protein serving with each meal to keep you feeling full. Great vegan and vegetarian protein sources are beans, tofu, tempeh, nuts, quinoa, lentils, whole grains, and starchy vegetables. As long as you focus on whole foods (rich in nutrients) and avoid processed foods and oils, it will be hard to overeat.

A plant-based diet focuses on fruits, vegetables, grains, beans, peas, lentils and nuts. It's rich in fiber, vitamins and other nutrients. And people who don't eat meat, called vegetarians, generally eat fewer calories and less fat.

To get the most out of a vegetarian diet, choose a variety of healthy plant-based foods. These include whole fruits and vegetables and whole grains. Nuts and legumes, such as lentils, beans and peanuts, also are considered healthy plant-based foods. At the same time, cut back on less healthy choices.

Some of the most widely enjoyed vegan foods are legumes, nuts and seeds, chickpeas, and black beans. Nuts and nut butters are packed with nutrients. Airheads, Cracker Jack, Cinnamon Life Cereal, Fritos, and Fruit By the Foot are also vegan foods that are widely enjoyed.

What are the most filling vegan foods? ›

Healthful foods that are high in protein, fiber, or both tend to be filling. Rich sources of protein for vegans include foods such as soybeans, pulses, and some nuts and seeds. Oats, vegetables, nuts, seeds, legumes, and fruit are all good sources of fiber.

A vegan diet is based on plants (such as vegetables, grains, nuts and fruits) and foods made from plants. Vegans do not eat foods that come from animals, including dairy products and eggs.

Another way to strategize is to try keeping the daily mix of what you eat to 80 percent plant matter and 20 percent meat, dairy and seafood. (Going vegan all day, then having a small amount of meat or cheese with dinner is one way that people make this work.)

You'll give your microbiome a makeover.

Plant foods help shape a healthy intestinal microbiome. The fiber in plant foods promotes the growth of “friendly” bacteria in our guts. On the other hand, fiber-poor diets (such as those that are high in dairy, eggs, and meat) can foster the growth of disease-promoting bacteria.

Vegan diets exclude meat, poultry, fish, eggs and dairy products, as well as foods that contain these products.

Researchers reviewed 15 studies on how a vegetarian diet affects your weight. People who switched to a plant-based diet lost about 10 pounds, and those who were heavier lost more weight.