Try a speedy meal

Eating whole food plant-based doesn’t have to mean spending hours in the kitchen. Plenty of quick and simple meals are nutritious, satisfying, and easy to prepare.

Step 1: Pick a speedy meal to try

Choose one fast meal to prepare this week. You can select from those suggested in the ‘Speedy meals’ lesson or find a similar idea elsewhere. The goal is to keep it simple, aiming for 20 minutes or less from start to finish.

Examples of speedy meals:

• Stir-fry with tofu, frozen veggies, and a quick sauce over rice or noodles
• Chickpea or lentil salad with lemon-tahini dressing
• Hummus, avocado and veggie wrap
• Simple plant-based pasta with a quick sauce (e.g., pesto, tomato, hummus-based)
• Baked potato or sweet potato with beans, greens, and a drizzle of tahini
• Quick soup using pre-cooked lentils or canned beans with broth and spices
• Overnight oats or chia pudding for an effortless breakfast

Or choose another fast meal you like!

Exercise

• Pick a speedy meal to try this fortnight.
• Decide when you will make it.

Step 2: Make and eat your speedy meal

Once you’ve picked your meal, try it over the next fortnight. Take note of how quick and easy it was to prepare.

Step 3: Reflect on the experience

After trying your meal, answer these quick questions:

• How long did it actually take to make?
• Did you enjoy it? Would you make it again?
• Any tweaks or improvements for next time?

Final thought

Having go-to fast meals can help you stick with whole food plant-based eating, even on busy days. Keep experimenting with quick recipes and note down the winners so you always have easy, nutritious options ready when you need them!