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Use this as a starting point for your Veganuary journey. Whether you are already eating plant-predominantly or are new to this plant-based way of eating, these simple recipes will help you to have a successful Veganuary! 

I’ve broken this guide into Breakfast, Lunch, Dinner, and Snack ideas – and I’ve also included a Shopping List so you will have all the necessary components for these simple, vegan meals. 

A word of caution: Please use the measurements as a guide, not as gospel adjust and modify as your taste prefers. 

I also suggest checking out the Veganuary playlist on my YouTube channel.

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Breakfast 

Avo Toast (or vegan croissant) 

• Vegan Bread (most bread is vegan – I use sourdough, Udi’s is also Gluten Free and usually Vegan) 
• Olive Oil or Vegan Butter 
• Avocado 
• Salt 
• Chili Flakes 

Drizzle the Olive Oil on the bread and place oil-side down in a frying pan on medium heat until toasted – remove from pan. 

Slice the Avocado and arrange on the toast. 

Sprinkle lightly with Salt and Chili Flakes (you could also use Spike Seasoning, Everything But the Bagel Seasoning, and/or Nutritional Yeast).

Oatmeal 

• Rolled Oats (Gluten Free if you are) 
• Water and/or plant-mylk of choice (I usually use unsweetened Cashew) 
• Cinnamon (optional) 
• Nut Butter of choice (I flip flop between Almond and Peanut Butter) 
• Fruit of choice (Dried/Fresh/Frozen all work here) 

Prepare the Oatmeal according to the package directions and add a dash or two of Cinnamon when the oats are mostly cooked – option to replace the water with your vegan mylk of choice. If using Raisins and/or Frozen Fruit, add to the pot before serving. 

Dish into your bowl and top with Nut Butter and/or Fresh Fruit. 

Tofu Scramble/Hash 

• Whole Foods Organic potato puffs (I find these are less greasy than the non-organic ones)
• Tofu (cubed or crumbled)
• Salt, pepper, turmeric
• Veggies of choice – I usually use peppers, zucchini, and kale
• Garlic powder
• Chili powder

Heat up some neutral oil in a pan. Add the puffs and allow them to cook – stirring them so as not to burn on one side. When they soften, start to squish them.

Add tofu, salt, pepper, and turmeric. Allow to cook a little longer.

Add the veggies and cook them down to al dente. Remove from heat and add garlic and chili powder (I find these will burn if they are added when the heat is on).

NOTE: If you want to use fresh potatoes instead of the puffs, you can heat up about 2-4 Tbsp of oil (I use Grapeseed) and cook 1-2 cm cubes of potatoes on medium heat instead of the puffs. Sometimes, I will also add a small amount of veggie bouillon when I’m making the Hash with fresh potatoes. 

Simple Smoothie 

• ½ Frozen Banana 
• ¾ C Plant-mylk of choice (I usually use unsweetened Cashew, but rice mylk works great for a light smoothie texture; and you can always use water, or a plant-yogurt if you prefer a thicker smoothie) 
• Frozen Fruit of choice (I enjoy tropical blends or berry blends) 
• Fresh or Frozen Kale or Spinach 

Optional Additions 

• Nut Butter of choice 
• Ginger 
• Cinnamon 
• Cacao Nibs 
• Cacao or other Superfood Powder 
• Greens Powder 
• Vegan Protein Powder 

Add your ingredients to a blender and blend until smooth – add more mylk if needed. 

Acai Bowl 

• ½ Frozen Banana 
• ⅓ C Plant-mylk of choice 
• Acai Pack 
• Frozen Fruit of choice 

Topping Options 

• Granola 
• Fresh Fruit 
• Cacao Nibs 
• Nut Butter 
• Chopped Nuts 
• Coconut Flakes 

Add your ingredients to a blender and blend until smooth – use a tamper to assist the blending as you want the mixture to be thick, but if you don’t have enough liquid, add a very small amount more. 

Pour into a bowl and add the toppings of choice. 

Tofu Toast (or rice cake) 

• Vegan Bread or Rice Cakes 
• Firm Tofu 
• Tamari 
• Garlic 
• Ginger (optional) 

Place ½ inch thick slices of Firm Tofu into a frying pan (oiled if non-stick) and cook on medium heat until crispy on each side. 

Toast Bread if using. 

Mix Tamari and crushed Garlic (and Ginger if using) into a small bowl and add a splash of water. Pour the liquid over the tofu (stand back as it usually bubbles a bit!). 

Let cook for a bit on one side and then flip. 

Place the Tofu onto your Bread or Rice Cakes. 

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Lunch 

I usually have a late breakfast or jump straight to lunch (or I have leftovers for lunch), but here are some additional lunch ideas. 

Quinoa & Black Bean Salad 

• Quinoa 
• Black Beans (either cooked from dry or canned) 
• Lettuce/Greens of choice 
• Other Veggies as desired 

Dressing Options 

• Olive Oil, Rice Vinegar, Ginger, Miso Paste 
• Lime Cashew Cream 
• Vegan Caesar Dressing 

Cook Quinoa according to package instructions (either stove-top or InstantPot). I like to add some veggie bouillon to the water. 

If using dried Black Beans, cook in InstantPot with some veggie bouillon. 

• 1 C Black Beans, rinced 
• 1 ½ C Water 
• 1 tsp Veggie Bouillon 
• Kombu (optional) 

Set InstantPot timer to 35 minutes. When the timer is done, allow to slow release for 15-20 minutes. 

Assemble in a bowl and drizzle with dressing of choice. 

Chick’n Caesar Wrap 

• Gardein Chick’n Patty or Tenders (or any other brand you enjoy) 
• Wrap of choice 
• Lettuce/Greens of choice 
• Vegan Caesar Dressing 

Cook the Chick’n Patty or Tenders according to their directions. 

If using the patty, slice into quarter strips and place onto the wrap. 

Add your Greens and drizzle with dressing – wrap up and enjoy. 

Vegan Quesadilla 

• Wrap of choice (either two or fold in half) 
• Hummus or Vegan Cheese of choice or Refried Beans 
• Broccoli and/or other veggies of choice (I love finely chopped broccoli and/or dinosaur kale) 

Spread Hummus or Vegan Cheese or Refried Beans onto one side of the wrap and lay into a frying pan on medium-low heat. 

Sprinkle Veggies of choice on one side. 

Either cover veggies with your Vegan Cheese or spread Hummus on the other side of the wrap & fold, or place on top of bottom wrap. 

Flip when one side is toasted. 

Simple Fried Rice 

• Leftover Rice 
• Ginger 
• Garlic 
• Tamari 
• Onion (optional) 
• Veggies of choice (mushrooms, peppers, zucchini, kale, carrots) 
• Tofu 

Add some oil to a frying pan on medium heat. Once warm, add leftover rice & break apart – spread over the pan. 

Add small tofu cubes & continue to cook. 

Add Ginger & Garlic, and Onion & Mushrooms if using. 

As you notice the flavours developing and the rice and tofu are nearing cooked, add the additional veggies and drizzle over the Tamari. If you have Sweet Soy Sauce or Vegan Fish Sauce, you could add a splash of either of those too! 

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Dinner 

I suggest always making extra so you can eat your leftovers for lunch! 

Easy Pad Thai-Like Noodles 

• Bean Noodles (or Rice Noodles) 
• Tofu 
• Ginger 
• Garlic 
• Tamari 
• Sweet Soy Sauce (you can omit if you don’t have this available) 
• Vegan Fish Sauce (you can omit if you don’t have this available) 
• Chili Garlic Sauce 
• Veggies of choice (mushrooms, peppers, zucchini) 

Boil water in a kettle, place Bean Noodles in a bowl and cover with hot water for up to 7 minutes, then drain and/or rinse with cold water. 

In a frying pan, heat up oil on medium heat and add thinly sliced (or cubed) tofu. Add Ginger & Garlic as the tofu cooks. 

Continue to cook and add in your veggies. 

In a small bowl, combine Tamari, Vegan Fish Sauce, Chili Garlic Sauce, and a few drops of Water. Add your Bean Noodles and the sauce – cook to combine the flavours. 

Peanut Tofu Rice Bowl 

You can find the complete recipe here. 

Spaghetti 

• Noodles of choice 
• Marinara Sauce (I like this one a lot) 
• Garlic 
• ¼ – ½ Medium Onion (or shallot)
• Veggies (mushrooms, peppers, kale/spinach, zucchini, carrots) 
• Tofu or Cooked Lentils (or Vegan Ground) 
• Chili Flakes (optional) 
• Pepper 
• Basil 
• Oregano 
• Thyme and/or Rosemary 

Cook your Noodles according to the package – I love GoGo Quinoa Gluten Free Noodles. In your frying pan, heat up some oil on medium heat and add your Garlic, diced Onion, Mushrooms (if using) and crumbled Tofu (or Cooked Lentils or Vegan Ground). 

Once that is starting to heat through, add your spices and cook a few minutes longer. Add in your Marinara Sauce and additional veggies. 

Let simmer as the flavours develop – taste and adjust as needed. 

*Hint: if yoursauce is very acidic, add approximately 1 Tbsp of brown sugar or a splash of maple syrup. 

Mac & Cheese 

• Noodles of choice 
• ¼ C Cashews 
• 1 Potato 
• 1 medium Carrot 
• ⅓ C Onion 
• ½ C Cauliflower (optional) 
• Salt, Pepper 
• Cayenne, Paprika, Turmeric 
• ¼ C Nutritional Yeast 
• 1 -2 Garlic Cloves or 1-2 tsp each Garlic Powder & Onion Powder 
• 1 tsp Miso Paste or ¼ tsp Dijon Mustard 
• 1 Tbsp Lemon Juice 

Cook Noodles according to the package – cook to al danté if you want to bake the dish. Steam: Cashews, cubed Potato, chopped Carrot, Onion until tender. Retain the steaming liquid. Blend all ingredients with either ½ C steaming water or water or plant mylk or veggie stock – add more liquid if desired. 

Taste and adjust the flavours as desired. 

Combine with cooked Noodles and serve, or place into a baking dish and sprinkle with breadcrumbs or Vegan Parm and bake at 350 until the top is lightly golden and crispy. Sometimes I like to add some Broccoli as I combine or serve with additional steamed veggies. 

Enchiladas 

• Vegan Enchilada Sauce (I use this one, but it’s become unavailable) 
• Tortillas (corn or flour) 
• Refried Beans 
• Veggies (mushrooms, zucchini, peppers, broccoli) 
• Cumin 

Lightly sauté veggies with a dash or two of Cumin. 

Place a thin layer of Enchilada Sauce in a 9×9 baking dish. 

Spread a thin layer of Refried Beans on your Tortillas & add a line of the Veggie mixture to one side – roll and place in the baking dish. Repeat until the dish is full. 

Cover with remaining Enchilada Sauce and bake at 350 until the top is golden. Option to serve with vegan sour cream or homemade Lime Cashew Cream. 

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Snacks 

• Hummus or White Bean Dip with Veggies and/or Chips 
• Chips & Salsa 
• Nuts & Seeds 
• Nut Butter on Rice Cakes 
• Fruit 
• Vegan Yogurt & Granola

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Grocery List 

Produce – Veggies 

• Mushrooms 
• Kale/Spinach 
• Lettuce 
• Bell Peppers 
• Zucchini 
• Broccoli 
• Carrots 
• Avocado 
• Lemon 
• Lime (optional) 
• Onion 
• Potatoes 
• Ginger 
• Garlic 
• Snacking Veg: Cucumber, Celery, Baby Carrots 

Produce – Fruit 

• Bananas 
• Other Fruit for snacks 

Bulk/Grains 

• Rolled Oats 
• French Lentils 
• Rice 
• Quinoa 
• Black Beans 
• White Beans/Chickpeas (optional) 
• Cashew Pieces 
• Nutritional Yeast 
• Dried Fruit 
• Nuts & Seeds for snacking 

Frozen 

• Frozen fruit of choice: Strawberries, Blueberries, Berry Mix
• Acai Packs (optional) 
• Gardein Chick’n Patties 
• Vegan Ground (optional) 
• Potato Puffs (optional) 

Refrigerated 

• Firm Tofu (organic, non-GMO) 
• Tortillas 
• Miso Paste (I usually use White) 
• Vegan Butter (I use Organic Earth Balance or Becel Vegan) 
• Unsweetened Cashew Mylk (can also be found in Tetra Packs) 
• Vegan Yogurt (optional)
• Hummus (optional) 
• Vegan Cheese (optional – I love Violife) 

Other – Sauces 

• Olive Oil 
• Grapeseed Oil 
• Toasted Sesame Oil 
• Tamari 
• Sweet Soy Sauce (optional) 
• Dijon Mustard (optional) 
• Chili Garlic Sauce 
• Vegan Green Enchilada Sauce 
• Veg Bouillon 
• Marinara Sauce 
• Capers 
• Maple Syrup 
• Nut Butter of choice 
• Vegan Worcestershire Sauce (optional) 
• Vegan Fish Sauce (optional) 

Other – Dry 

• Bean/Rice Noodles 
• Spaghetti Noodles 
• Macaroni Noodles 
• Cacao Nibs (optional)
• Refried Beans 
• Canned Lentils (optional) 
• Canned Black Beans (optional) 

Other – Snacks 

• Rice Cakes 
• Bread 
• Granola 
• Corn or Potato Chips 

Spices 

• Garlic Powder 
• Onion Powder 
• Basil 
• Oregano 
• Cayenne 
• Red Chili Flakes 
• Cumin 
• Turmeric 
• Cinnamon 
• Dried Parsley (optional) 
• Thyme (optional) 
• Rosemary (optional)