25 Vegan Weeknight Dinner Recipes With No Meat Or Dairy (2024)

FAQs

How can I eat without meat and dairy? ›

To get the most out of a vegetarian diet, choose a variety of healthy plant-based foods. These include whole fruits and vegetables and whole grains. Nuts and legumes, such as lentils, beans and peanuts, also are considered healthy plant-based foods. At the same time, cut back on less healthy choices.

Most vegan diets include beans in at least one meal per day, including lentils, chickpeas, black beans, pinto beans and many more. Many vegans consume soy-based proteins such as tofu and tempeh; their mild flavor makes them a great substitute for meat in stir-fries, soups and stews.

A vegan diet is based on plants (such as vegetables, grains, nuts and fruits) and foods made from plants. Vegans do not eat foods that come from animals, including dairy products and eggs.

Vegan: No meats or eggs plus no milk, dairy foods (such as cheese, yogurt and ice cream), ingredients made from milk (such as whey and casein) or honey. Vegans in particular tend to have lower BMIs, have lower cholesterol and blood pressure and subsequent a reduced risk of heart disease.

Researchers reviewed 15 studies on how a vegetarian diet affects your weight. People who switched to a plant-based diet lost about 10 pounds, and those who were heavier lost more weight.

Protein rich plant foods

Some whole foods, such as beans, lentils, chickpeas, and mushrooms, contain protein or have a meaty texture and can work well as meat substitutes. Food manufacturers often include these types of food in their vegetarian and vegan products.

A vegan diet is a plant-based plan that excludes all animal products, like meat, fish, dairy and even honey (because it's made by bees, so it's considered an animal product). Its cousin, the vegetarian diet, is a bit broader and excludes meat and fish but includes dairy and eggs.

Where do vegans get protein? ›

Some plant-based foods, such as soybean products, seitan, beans, and lentils contain high amounts of protein. You can also find protein in nuts, whole grains like quinoa and amaranth, and hemp seeds. People following a vegan diet may need to plan in order to reach their daily protein goals.

Healthful foods that are high in protein, fiber, or both tend to be filling. Rich sources of protein for vegans include foods such as soybeans, pulses, and some nuts and seeds.

Most packaged pasta—including spaghetti, penne, and more—is vegan. It's worth checking the label to be sure, as some pasta contains eggs, but most of the pasta you see on the supermarket shelves is 100% vegan!