Celine Beitchman, director of nutrition at the Institute of Culinary Education in New York City, offers these easy all-plant suggestions.
BREAKFAST
High-protein smoothie bowl: Blend frozen fruit with silken tofu and up to a teaspoon of honey or maple syrup. Top with granola.
Quinoa porridge: Using quinoa in place of oats can give you a slight protein boost. Cook the quinoa in coconut or almond milk, and top it with nuts, dried fruit, and a sprinkle of flax or chia seeds.
LUNCH
Pumped-up canned soup: Start with a low-sodium lentil or vegetable soup and add any leftover roasted veggies, cooked beans, grains, or frozen spinach or even salad greens.
Tempeh pastrami: Slice this fermented soy food and season it with onion powder, garlic powder, and smoked paprika (to mimic the pastrami taste), then sear it in a little oil. Use it to build a sandwich on rye bread with vegan Russian dressing.
DINNER
Vegan mac and cheese: You can make a convincing “cheese” sauce by blending raw cashews (soaked for a couple of hours ahead of time) with some cooked sweet potato, nutritional yeast, almond milk, and spices. Pour it over macaroni, mix in some broccoli florets or shredded zucchini, and bake.
Chili: If you love chili, try a version that replaces all—or most—of the meat with extra beans or crumbled tofu.
Editor’s Note: This article also appeared in the May 2025 issue of Consumer Reports On Health.
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