11 Fast Vegan Meals for One

So apparently, if I do not set PUBLIC blogging goals, my blog languishes here unattended when things get busy elsewhere.  But that’s bad because people find me and decide to work with me via this blog.  And hopefully it does bring some sort of value to the rest of you, or I suppose you wouldn’t be here reading, right?

December 2013:  The Goal (TaDa!) will be to write 14 new posts this month in honor of the imminent arrival of 2014.  If I do not accomplish this feat, feel free to publicly humiliate me with the title Very Bad Blogger or something even worse.  The potential for embarrassment should keep me in line. As soon as I get this post up, I will sit down with my calendar and list of things to blog about, and make a schedule just like I did for Vegan MoFo 2013.

People, it is HARD to write a blog for this many years and continually come up with interesting things to write without repeating myself a million times. PLEASE, please, if there is anything you have a question about, or want to see me tackle in a post, PLEASE let me know!  You can comment below, or if you’d prefer to keep it private, email me at healthcoachemily@gmail.com.

Here’s an example:  I had a request on my Facebook page to show more of what I eat on a day-to-day basis.  So I’ve been having fun taking pictures of my meals and posting them over there.  Some of you don’t do Facebook or haven’t seen the posts so I thought I’d share here too.

All of these meals take literally 30 seconds to 5 minutes MAX to put together if one has the basics already made and in the fridge: baked sweet potatoes, cooked lentils, quinoa, tempeh, etc. All meals are under 400 calories, rich in complex carbohydrates, vitamins, minerals and fiber, and contain between 20-30g protein per serving.  (Remember, protein minimums are around 60g-70g/day for inactive or lightly active females.  I aim for higher protein due to my rather intense exercise regime and because I just feel better eating this way.

Here we go:

meal blog post

1.) Tempeh, spinach and green onions with peanut sauce and an orange.  How: I first steamed a block of tempeh for 20 mins, then marinated overnight in a sauce of soy sauce, chili sauce and peanut butter – few spoonfuls of each. Then I crumbled it and sauteed in a pan with spinach and green onions. Poured the leftover marinade over the top. This is half the entire quantity it made.  Second half was saved for another meal.

Tip: Eating iron-rich foods with vitamin C-rich foods, (that orange) helps the body absorb the iron better.

tempeh peanut bowl

2.)  A baked sweet potato, some cooked red lentils, and cucumbers with Kosher salt on top.  Self-explanatory, no?

sweet potato

3.) Spinach salad with Tofu.  This had 3 cups spinach, 100g lightly stir-fried tofu, mushrooms, sun-dried tomatoes, pumpkin seeds, a green onion and that iron-absorption assisting orange for dessert.

spinach salad

4.)  Post-workout blueberry protein smoothie contains a scoop of vegan protein powder, 1 cup of blueberries and water. Simple, Fast, Refueling Yum!

blueberry smoothie

5.) Tofu Scram. This version had 150g tofu scrambled with green onions, mushrooms, turmeric (good against inflammation!), and cilantro. Served with a side of giant juicy red grapes.

Tip: 1 serving of tofu with greens (cilantro in this case) fills over half of my calcium needs for the entire day!

tofu scram

6.) Hemp Oats. Contain 1/3 cup oats, 1/3 cup soy milk, 1/3 cup water, 1 banana (mashed), 1 oz raisins, and 1 Tbsp hemp seeds.

Tip: Between the raisins, the soy milk, the oats and the hemp seeds, this breakfast has 23g of iron!

oats and hemp

7.) Veggie Cheezebuger.  Just to show that I am not always a paragon of nutritional purity, I DO sometimes eat a more processed item like soy cheese on a veggie burger b/c it tastes great, feels fun, and off-set by a plate of veggies, works for me just fine.

veg cheeseburger

8.)  Green salad with “blackened” tofu strips. The salad is just chopped lettuce, tomato and grated carrot. To make the tofu, I cut a 300g block of firm tofu into strips, tossed it in smoked paprika (can use chipotle powder) and garlic powder. Then I pan fried the strips in a non-stick skillet until brown on each side. Doused the whole thing with a splash or two of soy sauce. That made 2 portions, so I saved the second for another day.

blackened tofu salad

9.)  Quinoa and Broccoli with Happy Herbivore’s Quick Queso Sauce.  You can google that recipe as other bloggers have posted it.  Not sure Lindsay ever posted it herself, so I’m not going to either out of respect.

quinoa broccoli

10.) Chickpea Flour Cheezy Omlette and Roasted Potatoes.  This breakfast felt very special to me.  I took my regular chickpea flour omlette and added green onions to it.  Then I melted a slice of soy cheese and folded it inside.  It was like old times when I ate egg and cheese omlettes.  A side of some roasted potatoes leftover from dinner and I was stuffed! This meal contained 20 grams of protein, 25% of RDA for calcium and iron!


11.)  Simple Quinoa and Peas.  I had some quinoa already cooked, so I heated it up in the microwave and threw in fiber- and protein-rich frozen peas.  It doesn’t get much simpler than that!

quinoa peas

I hope it was helpful to see these dishes and how quickly healthy, filling, nourishing food can go from fridge to mouth.  You just have to have the staples ready and be a little creative.

Thirteen more posts for 2013 to go…  Remember to let me know if there is something in particular you’d like to see me write about!


  1. These all look so good it makes me hope for a few nights alone coming up soon! hahaha! 🙂

  2. Great post! It’s always nice/reassuring/comforting to see that I’m not the only one often choosing to enjoy simple-delicious food instead of complicated-delicious food. I particularly like the fact that you have quite a number of meals clustered on one post, so I get a feel for the rhythm of your food world during a busy week. Your food sometimes looks a lot like mine!

  3. I like simple meals (and lots of protein), too, and I look forward to the rest of your month if this is any indication! I probably would have broken this up into many separate posts! 🙂

  4. For #8 how much paprika and garlic powder do you use?

    • Emily Segal says:

      Lee, I didn’t measure, sorry. I think I used equal parts of each and just enough to coat the amount of tofu I was using.

  5. Tina Bairstow says:

    I just signed up for your blog so I’m not sure if you have written about this before, but I’d love to see a post about easy vegan snacks that kids like.Thanks!


  1. […] started with #1 on this list and used the peanut sauce from the PPK. And I of course added kale in addition to the spinach and […]

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