Easy home made vegan meals high in protein, low budget , easy and tasty

As many people realized the right thing for the animals, our health and the environment is to go vegan . some people may don't know how to start.  But let me tell you, it is easier then you may imagine, and there is nothing crazy about it. Per instance many of the things you already enjoy are vegan; just stick with the things you like that is already vegan, and switch animal products to healthier cruelty-free options.

Here are a few examples of what I usually eat during the day with about 100 g of protein daily if not even more. I usually do not have a lot of time to cook or to make complicate things so I stick with the easy, healthy fas, tasty and simple. After reading the "China Study", which is a complete book on plant-based nutrition. I realized how important other nutrients are such as fiber and antioxidants , nutrients in which animals products cant offer to people and may be the cause of so many disease related to chocking our arteries; perhaps it may be the reason why I feel so young, healthy being over 40, vegetarian my whole life and Vegan for many years.  I am not a great fan of cooking, but I make sure I make my own meals most of the time, so therefore all my meals must be tasty and very easy to make it.




Here are some of the meals I usually eat ;

Seasoned chickpeas salad with kale avocado spinach, cucumber, and spinach. The secret to making it taste good and at the same time keeping it healthy is to use natural seasoning such as lemon juice; oregano; basil; onions; cilantro; black peppers; salt; parsley and so on.

Chickpeas are very high in protein, antioxidants, and fiber; they re cheap and they should always be in your Shop cart at your market; Kale is  must as well, you can do a lot with kale; 

Make sure you always have lemon juice in your shop cart as well; coconut oil; spinach, basil, cilantro, oregano, and onions.

Baked oil free seasoned crispy potatoes; 3 of them give us at least 6 g of protein; and if we add flax seeds and season it the right way the g of protein goes higher and it becomes one of the tastiest, healthiest snacks to have.

Make sure you always have potatoes in your shop cart;  no-stick coconut oil; basil salt; parsley; onion, flax seeds powder; garlic powder and parsley. for this;

Preheat the oven to 10 minutes  up to 450F; cut the potatoes as slim as you can season with natural ingredients; in a pain with no stick paper or no-stick pan coconut oil place the potatoes ;

Adding flax seeds is a must; they have Omega-3, protein, fiber and more.

Antioxidant, anti aguing high in protein chickpeas salad; Kale spinach; onions; tomatoes; apples hemp seeds and cucumbers.

 Use lemon juice, Hemp seeds ( it is high in protein, omega 3 and fiber ) 

Make sure you get hemp seeds; fresh vegetables and fruits, such as kale spinach, tomatoes, and apples 

A simple big fruit bowl with your favorites fruits; I always pick the ones high in potassium, vitamin C and antioxidants such as strawberries; blueberries and Bananas. Add oats; 1 cup of oats give us at least 5 g of protein; I always add at least 2 or 3 cups; use natural sugar such as maple sugar or coconut sugar Chia seeds ( they have omega -3, fiber and protein ) Eat them with no dairy mix such as almond milk 

Make sure you get Oats; they re cheap high in protein fiber and taste when mixed with fruits and almond milk.

Chia seeds are always a good cal; they have omega -3 and other great nutrients you can add to your fruits.

Make sure you get almond milk, they add calcium, taste and is so good for us. You can drink warm almond milk with natural sugar such as maple sugar or coconut sugar mix with raw cocoa, and you will have a nice hot cocoa.

Any type Grilled Vegguie seasoned pasta;  These days we can find a lot of them made with chickpeas and carrot flour; so get them. Add steeming greens; tomato sauce oregano, basil; Make sweet potatoes as side dishes to mix with it ; 

make sure you always have veggie pasta with no traces of eggs in your cart or noodles; greens and sweet potatoes 

 2 cups of veggie pasta give us 8 g of protein adding greens with hemp seeds the g of protein go higher.

Beas are a must: of all types. They re high in protein and taste; make sure to season them well to taste good; mix with tomatoes; kale, rice, tortillas and so on; season them with natural ingredients such as hot sauce; oregano; black peppers onions and so on.

Get fruits in your carts to eat as a snack; explore the benefits of fruits and vegetables; make sure you add them to all your meals 

Green smoothies or any type fo smoothie are always a good kale; My favorite green smoothie is pineapple with spinach but the sky can be the limit with smoothies; Use bananas, apples; add hemp seeds; blueberries and blackberries smoothies are great for anti-aging; Make sure you always get no dairy milk such as rice milk; almond mil ( My favourite ) Soy milk . Get oranges as well.

Get natural sugar such as coconut sugar and mapple sugar or maple syrup

Coffee and no dairy creamer; I use soy powder on my coffee per instance.

My personal tip for health and youth reasons would give up soda and over the counter juices; sweeteners; processed sugar and alcohol. However, maybe that is just good for me, and I may be too extreme on that, but by ditching sweeteners, processed sugar, sodas, high in oil processed vegan chips and sticking to a natureal option such as homemade juices and smoothies led me to feel healthier and younger.

If you have any thoughts or tips please let me know.  I can only feel grateful that I am able to enjoy food with 0 sacrifices, feeling healthy, without collaborating with the harm of animals, the harm m of my health and the environmental.

If B-12 and protein is a concern; so you know B-12 is a bacteria and fed to the animals and found in animal feces; that is why they have b-12  It is is safer and healthier to get B -12 from supplements  or fornicated foods, spirulina and so on.  Animals don't naturally produce protein, they have protein because they are fed protein found in plants and grains; the amount of grains and plants produced by animals could easily solve world hunger.

Protein is found in all grains such as; Chickpeas; lentils; beans; oats and in a lot of seeds; such as Chia seeds; walnuts and hemp seeds; 

Protein is also found in fruits such as mangos, avocados, and bananas; and others so get them.

Protein is also found in whole yeast pasta ;

Protein is also found in broccoli ; kale; spinach, potatoes; sweet potatoes, therefore get them.

More tips for yo your  shop cart 

Get Rye breads ,  Organic Jelly with natural sugar in it  , Peanut Butter  to eat with tea  with coffee . Get almonds for snacks and dates and a lot of fruits . 

Make a huge list before to go to the market to make sure you get all you will need to create simple tatsy healthy vegan meals 

Make sure to get Nutritional yeast also ; it has B-12, it gives our food flavor and one tbs has 2 g of protein.

Last tip ;

Drink a lot of water, when you wake up, and during the day, make sure your body is hydrate .

For daily vegan meals tips  you can follow me on Instagram @IaraFoschino

 or contact me at 

Iara Fink Foschino 

Iara.Foschino@Gmail.com