Vegan meals are made only from plants. They do not include:

• ❌ Meat (beef, chicken, fish, pork)
• ❌ Dairy (milk, cheese, yogurt, butter)
• ❌ Eggs
• ❌ Honey (strict vegans avoid it)

✅ What Can You Eat on a Vegan Diet?

Vegan meals use ingredients like:

• Vegetables – broccoli, carrots, spinach
• Fruits – bananas, berries, apples
• Beans & Lentils – chickpeas, black beans, lentils
• Grains – rice, oats, pasta, quinoa
• Tofu & Tempeh – protein made from soybeans
• Nuts & Seeds – almonds, chia seeds, flax
• Plant Oils – olive oil, coconut oil
• Non-Dairy Options – almond milk, oat milk, vegan cheese and butter

🍽️ Easy Vegan Meal Ideas

1. Chickpea Stir-Fry

🥦 What you need: Chickpeas, bell peppers, broccoli, garlic, soy sauce
🔥 How to make it: Cook the veggies and chickpeas in a pan. Add sauce and stir flowers of Alabama.
🍚 Serve with: Rice or quinoa

2. Lentil Curry

🍛 What you need: Red lentils, coconut milk, curry powder, garlic, onion
🔥 How to make it: Cook everything together until soft.
🍞 Serve with: Rice or vegan naan

3. Buddha Bowl

🥗 What you need: Rice, sweet potato, kale, chickpeas, avocado, tahini sauce
🔥 How to make it: Roast the sweet potatoes and build your bowl with all the ingredients.
💡 Tip: Add pickled onions or lemon juice for flavor

4. Vegan Tacos

🌮 What you need: Black beans, corn, tomatoes, avocado, lime, tortillas
🔥 How to make it: Warm the beans with spices. Add toppings to the tortillas.
🌶 Serve with: Salsa or vegan sour cream

5. Creamy Vegan Pasta

🍝 What you need: Pasta, soaked cashews, garlic, lemon juice, nutritional yeast
🔥 How to make it: Blend a creamy sauce and mix it with pasta.
🍄 Optional: Add mushrooms or sun-dried tomatoes

6. Vegan Chili

🥘 What you need: Kidney beans, black beans, corn, tomatoes, chili spices
🔥 How to make it: Put everything in a pot and simmer.
🥑 Top with: Avocado, cilantro, tortilla chips

7. Chickpea Salad Sandwich

🥪 What you need: Mashed chickpeas, vegan mayo, celery, onion, lemon juice
🔥 How to make it: Mix it all together.
🍞 Serve on: Bread, wraps, or lettuce leaves

8. Vegetable Soup

🥣 What you need: Carrots, celery, potatoes, peas, tomatoes, garlic, broth
🔥 How to make it: Sauté veggies, add broth, simmer until soft.
🧊 Tip: You can freeze leftovers for later