4 Vegan Meal Planning Tips for Busy Folks

One of the major keys to vegan success is to have a meal plan.

I literally just sat here and planned a few days of meals in my notebook to go to the grocery store tomorrow (I order groceries from Instacart often too).

When I started my own vegan journey in 2010, I wasn't used to meal planning at all. I would go into the grocery store and shop based what was on sale for the week.

If you're new to this, it may take time to get used to vegan meal planning and grocery shopping, but I promise it will get easier once you get into a routine.

HOW TO START MEAL PLANNING RIGHT NOW

*Think about meals you're already eating and how you can make those meals vegan.

Here's a quick example using this chicken enchiladas recipe from Food Network
These are ingredients you would need to switch out to make the meal vegan:
-Replace the chicken breast with a vegan chicken alternative from a brand like Beyond Meat or use black beans.
-Replace the dairy cheese with a vegan cheese or use more sauce instead of vegan cheese.
-Replace the sour cream with a vegan version (you can make one out of coconut cream, salt & lemon juice).
Everything else in the recipe is naturally vegan (no other meat, dairy, eggs, honey, etc.)

*Keep a food journal - As you move forward, get a spiral notebook and jot down:

-vegan recipes you have tried with your family
-their reaction
-where you got the recipe from
Using this method will help you establish some go-to recipes and save time when you're too busy to meal plan.

*Keep breakfast and snacks super simple - Dinner is enough to worry about, so try to keep your breakfast and snacks on autopilot. Start off by planning two vegan breakfasts each week, then buy enough to last several days to save both money and time. 
For snacks, you can enjoy pretzels, trail mix, fresh fruit, kale chips & smoothies.

*Establish go-to recipes and consider vegan options/convenient meals near you. When I meal plan, I always build in meals that are convenient for those days I don't feel like cooking (it happens so always include convenient meals). Simple meals like spaghetti, a local takeout place that has vegan options on the menu, or even a pre-packaged option like the Gardein Skillet Meals (I reviewed this product on my YouTube channel).

What you should do right now...
I want to encourage you to start meal planning today.
Even if you're only adding one vegan meal to your meal plan this week, I promise this first step counts!
You don't have to be a gourmet chef every night.
Keep your meals simple, so that you can gain confidence to move forward.

You can (and should) do this!

Eating Vegan at Cookouts

It's that time of year again! Fourth of July officially kicks off the season of sticky weather, beaches, coolers and firing up the grill.  I don't know about other vegans, but after 3 years, I still feel awkward at cookouts. I've accepted that I will probably never be 100% comfortable being vegan in social settings.

Picture from non-vegan cookout I went to last year

With that said, it does get a little easier to navigate. Here are a few tips to help you at the next cookout... 

*Eat before you go-This is a must if you're just starting out in a vegan lifestyle.  Your aunt's macaroni and cheese & grandmother's potato salad will be too tempting on an empty stomach.

*Eat after you leave-I'm the queen of hitting up Chipotle on the way home from any social event. You can also stash nuts, fruit, and seeds in your car to hold you over until you get home.

*Attack the fruit & vegetable tray-The potato salad, collard greens, pasta salad (usually has meat & cheese) and all the desserts at the cookout are likely not vegan. Fortunately, every cookout I've ever been to has a fruit and/or vegetable tray. I don't consider this a meal but it will likely hold you over until you leave...especially if you ate before getting there. Also, snacking on fruit and vegetables helps with the uncomfortable feeling of not eating while everyone is.

*Bring a side dish or two -I've done this a few times and it usually goes pretty well. It's also a great conversation starter.  Bring a vegetable dish or make a fruit platter. You can also bring vegan hotdogs or hamburgers and ask the host to toss them on the grill for you. Don't forget to bring a few to share because some may be curious about how they taste.  Check back in tomorrow for a post with some summer vegan side dish ideas.

*Don't be shy-If you bring a dish, use this as an opportunity to educate your family on why you made the shift to a vegan diet.  Don't preach! Just chat with those who want to know more (and people will) in the most loving way possible. Try not to get defensive when someone has a sly comment. It happens! *Sigh* Smile and enjoy your day.

*Try to see social events as an opportunity to connect...NOT eat-This is one that I'm working on right now.  For most of us, cookouts are just as much about the food than spending time with family and friends.  Try to see these occasions as being more about connecting with family and friends and less about the food.  I know this is easier said than done but with practice is should become a little better.

I had a vegan cookout with one of my friends last year. Check out the post and video here.