Written by Macy Abernathy, photos by Macy Abernathy

As a full-time student with a part-time job and many other responsibilities, being healthy and mindful of my body and the environment can easily fall to the bottom of my priority list. However, it’s my second year of college and my third year living a vegan lifestyle, so I have compiled a couple of tips and recipes born from my experience that can hopefully inspire others!

For reference, I tend to keep my grocery list and recipes really simple, and I typically spend less than thirty minutes preparing each meal. I eat a mostly whole foods diet, but not all vegans eat healthily. There are plenty of meat and dairy alternatives that taste delicious and are perfect if you crave a food that is not originally animal-free. Below I have listed five foods that are a must in my kitchen! I did not include the biweekly purchase of allergen-free chocolate chips though. That’s top secret.

My 5 Grocery Staples

1. Tofu- One thing I ALWAYS have in my fridge is super firm tofu. It’s different from extra firm tofu.. it comes in a clear, vacuum-sealed package. This tofu has more protein than any other tofu I’ve found in Springfield, and you don’t have to press it!

2. Veggies- While keeping fresh veggies will force you to go to the store more often, I always find myself snacking on them with hummus or adding it to a tofu sauté. I add veggies to every single meal I eat! Alternatively, you can get frozen veggies for a longer-lasting stock.

3. Grains, Beans, & Seeds- I always keep white/jasmine rice, quinoa, chia seeds, oatmeal, or veggie rice on hand. These can be added to any meal for taste and major health benefits.

4. Peanut butter- I add this to oatmeal or pair it with fruit for extra protein. A bonus? It has a super long shelf life!

5. Spices & Sauces- When I first went vegan, I thought I wasn't a fan of vegetables. Over time, I realized anything can taste 10/10 with the right seasonings. My staple seasonings are nutritional yeast, Greek mix, red pepper flakes, and turmeric. For sauces, soy sauce, liquid aminos, hot sauce, and salsa are a must for me.

Here are my favorite easy vegan recipes for lunch and dinner.

Tofu Sandwich

This sandwich is perfect for college students that need a quick and healthy meal, and it requires no cooking! Toasting the bread is optional. For those that live at home with a full kitchen, I often pan sear the tofu with olive oil and soy sauce, or you can add vegan cheese and cook the sandwich on both sides on the stove.

- Toast

- Slice of super firm tofu

- Tomato

- Lettuce

- Vegan mayonnaise

- Mustard

Macro Bowl

Macro bowls are what you make it! My base for a macro bowl is tofu, cooked and raw veggies, grains, beans, or legumes. The sautéed tofu and veggies are the base for a lot of meals I put together. To add variety all I have to do is change the spices or sauce I use.

- Super firm tofu

- Fajita veggies (bell peppers, onion, carrots, sweet potato)

- Garlic

- Black beans

- Avocado

- Tomato

- Lime

- Cauliflower rice

- Soy sauce

- Spices (nutritional yeast, cumin, chili powder, red pepper flakes)

Directions:

1. Saute garlic, onion, veggies, tofu, and soy sauce in a pan with olive oil all together until nearly cooked

2. Add spices of your choice

3. Pico de Gallo- Combine chopped tomato, onion, and avocado in a small bowl with fresh-squeezed lime, salt, pepper, and red pepper flakes for spice. (For a Mexican bowl)

4. Cook cauliflower rice, or grain of your choice

5. Add the grain, the sautéed veggies, the beans, and then the fresh veggies to the bowl. Done!

Scrambled Tofu

I call this dish scrambled tofu because I make it to mimic scrambled eggs. Eggs are known to be protein-packed and take many different forms, and tofu is no different. I use the same veggies I would in an omelet, and cook it all together with some Vegenaise vegan mayo and vegan yogurt. These vegan alternatives are more expensive than animal-based yogurt and mayo, but I find it's usually a rare purchase that goes a long way. My favorite yogurt to use in this recipe is So Delicious coconut-based plain yogurt. If you aren’t a fan of coconut, try the Silk almond milk yogurt, which can be found at Target or Mama Jeans. I always eat this meal with some leafy greens for extra nutritional and digestive benefits. You can put this on a bed of rice or add lentils and curry seasoning for a different take.

- Super firm tofu

- Spinach or mixed greens

- Veggies (I prefer green bell pepper, mushrooms, and tomatoes)

- Green onion (for topping)

- Minced garlic

- Vegan mayo

- Plain vegan yogurt

- Nutritional yeast, turmeric, hot sauce, soy sauce, salt, and pepper

Directions:

1. Sauté garlic and other veggies (except for spinach/mixed greens) in a frying pan with olive oil

2. Add about 2-4 tbsp of soy sauce

3. Let veggies cook until nearly done, then add tofu

4. Break apart the whole block of tofu into the pan so it looks like scrambled eggs

5. Add 2 tbsp of vegan mayo, and 2 tbsp of vegan yogurt

6. Consistency should be like runny scrambled eggs

7. Add ½ tbsp of turmeric

8. Add salt, pepper, hot sauce, and soy sauce to taste

9. Serve topped with green onion on a bed of spinach or mixed greens

Veggie Tofu Ramen

Sometimes all I want after a day of class and work is a heaping bowl of spaghetti. If you are craving carbs more than usual it may be because you’re protein deficient. To satisfy this craving and staying away from carbs, I opt for a veggie and tofu ramen! This is ready in less than ten minutes and feels like medicine for the soul.

- Ramen noodles (I get individual packs of veggie/miso ramen from Mama Jeans or Price Cutter. Make sure not to buy Top Ramen — it comes with meat flavored seasoning)

- Tofu

- Veggies (I like broccoli and mushrooms)

- Soy sauce

- Liquid aminos

- Sriracha

- Nutritional yeast

Directions:

1. Add noodles and broccoli to a saucepan and fill with water until the noodles are covered by about a fingertip. The broccoli will cook by steaming

2. Add cubed tofu halfway through cooking

3. Cook until noodles become al dente (follow package directions)

4. Drain out any extra water until you have the desired amount left

5. Add seasoning packet and extra sauces/spices to taste

Even if you’re not looking to become completely vegan, these simple, affordable, and time-efficient recipes can benefit anyone looking to try new foods or reduce their meat and dairy intake!

The Ultimate College Vegan Guide