Second Nature vegan meal ideas
Breakfast
Very berry smoothie*
Toasted muesli*
Stewed fruit with soy yoghurt
Spiced coconut porridge*
Peanut butter and jam oats*
Overnight oats*
Baked beans
Lunch
Bean and tomato soup*
Butternut squash soup
Minestrone
Beetroot falafels
Blackbean patties
Cheesy aubergine (use soy/vegan cheese as an alternative)
Dinner
Coconut dahl
Lentil bolognese with soy cheese
Mediterranean quinoa
Morrocan butternut squash
Stuffed peppers
Tofu cashew nut stirfry
Snacks
Small handful of nuts/seeds
Fruit
Soy yoghurt
Wholegrain crackers with nut butter or avocado
Veggie sticks with hummus
*Substitute milk/yoghurt for a plant-based option
Note: there are many other Second Nature recipes that can be adapted to suit a vegan diet.
Second Nature recipe swaps for vegans / vegetarians
Butter chicken - swap for 200g paneer or firm tofu (cubed)
Chicken fajita bake - swap for 400g firm tofu (cubed)
Pesto chicken with butternut squash salad - swap for 225g halloumi (pan fry slices)
Mexican pork bowls - swap for 400g firm tofu, crumbled into the kidney beans
San choy bau - swap for 400g firm tofu, crumbled
Lamb rogan josh/Lamb tikka masala - swap for 400g paneer or firm tofu (cubed)
Moussaka and Greek salad - make the sauce without meat, layer eggplant with ricotta and sauce
Harissa chicken salad - swap for 225g halloumi (pan fry slices)
Tamara’s shredded Thai chicken salad - 200g firm tofu, dry under paper towel, cut into strips, pan fry until crispy
Other recipes ideas
Breakfast
Don’t forget to add a side of mushrooms, tomatoes, spring onions, roasted Mediterranean vegetables, asparagus or spinach and kale to pack your breakfast full of nutrients.
If you prefer a sweet dish, you could try yoghurt granola cups or quinoa breakfast bars, or the Second Nature blueberry pancakes with a topping of coconut yoghurt, nuts and seeds. You can substitute the egg for a banana or a ‘flax egg’.
Snacks
If you're looking for healthy snacks, what about vegan ricotta cheese (made from cashews) to put on a Ryvita with some veggie sticks? Or try guacamole or hummus.
Main meals
Additional resources
If you’d like to do your own research to find recipes that you like, try these websites below.