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
  • 1 serving of fruit
  • Soy yoghurt
  • Wholegrain crackers with nut butter or avocado
  • Veggie sticks with hummus

*Substitute milk/yogurt 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 yogurt granola cups or quinoa breakfast bars, or the Second Nature blueberry pancakes with a topping of coconut yogurt, 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.

Did this answer your question?