I’ve seen tons of Facebook posts in the past couple of days from people who decided to go vegan in 2018, but have no idea where to start. And that’s totally OK! That’s what I’m here for.
If you’re in that boat, you should start here, with my 8-Step Guide to Going Vegan for Beginners.
But first, check out these 3-ingredient meals I’ve put together to make the transition easier. Going vegan doesn’t have to be hard, and it doesn’t have to involve a million expensive ingredients.
Stick with basic fruits, vegetables and leafy greens, buy some lentils, rice, and beans in the bulk or canned section, and pick up a half gallon of almond milk and you’ll be ready to go. (Well, there are a few more things you should stock up on, and that’s why I’ve included a shopping list at the end of this post!)
The following recipes have three main ingredients, but you can also add spices from your cupboard, such as salt and pepper, cinnamon, nutmeg, chili powder, garlic powder, cumin and more.
Keep it simple, and congratulations on committing to eating more plants!
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3-Ingredient Vegan Meals
- 2 ripe frozen bananas
- 2 Tbs peanut butter
- ¾ cup dark chocolate almond milk
Blend ingredients until smooth.
- 2 handfuls mixed frozen fruit
- 1 handful leafy greens (kale, spinach, etc)
- ¾ cup unsweetened almond milk or soy milk
Blend ingredients until smooth.
- ½ cup rolled (old-fashioned) oats
- ½ cup non-dairy milk
- Sliced/chopped fruit of choice
Stir oats and milk together in a lidded container and top with fruit. Let sit in refrigerator overnight. Add nuts and/or chia seeds, optional.
- 1 cup oats
- 1 cup almond milk
- 1 mashed ripe banana
Whisk together and cook in a nonstick pan lightly oiled with coconut oil.
Easy Sweet Potato Hash
- 1 sweet potato
- 1 Tbs coconut oil
- 1 apple, sliced
Melt 1 tablespoon of coconut oil into a small pan. Peel one sweet potato and grate it directly into a pan using a cheese grater. Slice an apple and place in pan with the sweet potato. Stir until the potato and apple are cooked soft and the potato gets just a bit crispy. Sprinkle with sea salt and cinnamon.
- 1 avocado
- 2 Tbs hummus
Slice avocado in half and discard pit. Fill hole with hummus and top with pepitas.
- 1 flour tortilla
- ½ cup refried beans
- 1 (or half) an avocado
Warm the tortilla and beans, place beans and avocado in tortilla and roll.
- Halved baby red potatoes
- Broccoli or halved cherry tomatoes
Steam red potatoes and broccoli, then sauté in a pan with spinach until spinach is wilted. Season with salt and pepper.
- Raisin bread (Try Dave’s Killer Bread in Raisin’ The Roof)
- 1-2 Tbs Peanut butter or almond butter
- 1 sliced banana
Toast bread, if desired, then spread with nut butter and top with sliced banana. Try as a open-faced sandwich on one slice of bread, or use two slices to create a regular sandwich.
Lunch or Dinner
Stuffed Sweet Potato
- Baked sweet potato
Prick sweet potatoes a few times with a fork, then place directly on middle oven rack. Bake 45 minutes at 425 degrees. When done, slice open the potato and stuff with cooked beans and rice.
Baked Russet Potato
- Russet potato
Cook your choice of beans with diced avocado. Prick potatoes a few times with a fork, then place directly on middle oven rack. Bake 45 minutes at 425 degrees. When done, slice open the potato and stuff with bean mixture.
- Black Beans
Cook quinoa by rinsing 1 cup quinoa and placing it in a pot with 2 cups vegetable broth. Bring to a boil, then turn heat to low, cover and let cook 15 minutes. Remove from heat but keep covered an additional 5 minutes. Remove lid and fluff with a fork. Rinse a can of black beans and warm in a small saucepan. Stir together with cooked quinoa and salsa to your liking.
- Bag of mixed frozen veggies
- White or brown rice or noodles
- Asian sauce (soy, tamari, sweet & sour, general Tso’s, etc.)
Cook rice or noodles separately. Heat the veggies and mix with sauce until heated through. Serve by pouring saucy veggies over the rice or noodles.
Easy Spinach Salad
- Berries (strawberries or blueberries)
- Nuts (almonds or pecans)
Toss together. Add poppyseed dressing if desired. Brianna’s makes a vegan one.
Lentils and Rice
- ½ cup cooked lentils
- ½ cups cooked basmati rice
- 1 avocado, diced
Cook lentils by rinsing one cup dried lentils and 2 cups vegetable broth. Bring to a boil, then reduce heat to maintain a simmer and cook uncovered 20-30 minutes until lentils are soft. Add a bit of water to make sure lentils are always covered. Drain. Cook basmati rice according to package directions. (Rinse 1 cup rice and pour into a pot with 2 cups water or vegetable broth. Bring to a boil, then turn heat to low and cover, cooking for 15 minutes. Remove from heat, let sit another 5 minutes, covered, then remove lid and fluff with a fork.) Mix ½ cup lentils and ½ cup rice with diced avocado. (Save the rest of the lentils and rice for another recipe, or meal prep!)
- Veggie patty
- Sliced tomato or avocado
Cook veggie patty according to package directions, toast the bun, top with sliced avocado or tomato, and add cooked patty.
- One zucchini, spiralized
- 2 Tbs basil pesto
- Handful of grape tomatoes, halved
Spiralize a zucchini straight into a small pot or pan, add pesto sauce and tomatoes and cook over medium heat, stirring, for 3-4 minutes until heated through.
Spaghetti and Meatless Meatballs
- Jar of marinara
- Gardein Classic Meatless Meatballs (or sub sauteed mushrooms)
Cook pasta according to package directions. Heat the sauce and add Gardein Meatless Meatballs. Serve by topping pasta with sauce and meatless meatballs. (If you’re avoiding processed foods, sauté fresh mushrooms in a pan, then add the jar of marinara and heat through.)
- Rice or noodles
- Gardein Sweet and Sour Porkless Bites or Teriyaki Chick’n Strips
- Bag of frozen mixed veggies
These Gardein products contain their own sauce packets, so cook according to package directions, adding frozen mixed veggies while cooking.
Mac & Cheese
- Daiya Deluxe Alfredo Style Cheesy Mac
- Halved cherry tomatoes
Cook Daiya Mac & Cheese according to package directions. Steam broccoli and add, along with cherry tomatoes, to mac and cheese after cooking.
Kale & Quinoa Salad
Massage chopped kale, and add cooked quinoa and raisins. Add a store-bought vegan dressing, if desired, or simply add the juice of one mandarin orange and a teaspoon of olive oil.
Veggies and Hummus
- Crunchy romaine lettuce leaves
- Baby carrots
Apples ‘n’ Butter
- Sliced apple
- Nut butter of choice
Nuts ‘n’ Fruit
- Fresh fruit of choice
- Handful of mixed nuts/seeds
- 1 mashed ripe avocado
- 1 Tbs agave or maple syrup
- 1 Tbs cocoa powder
Whisk together until smooth. Adjust syrup and cocoa powder to taste.
Chocolate Nice Cream
- 2 ripe frozen bananas
- 3/4 cup dark chocolate almond milk
- 1/2 cup dates
Blend ingredients, then freeze in a container for at least two hours and scoop.
Strawberries and Cream
- Vegan sour cream
- Turbinado sugar
Mix turbinado sugar into vegan sour cream, like Tofutti Supreme Better Than Sour Cream, to taste, then drizzle over fresh-cut strawberries.
- 1 ripe banana
- 1 Tbs peanut butter
- 2 Tbs vegan chocolate chips
Slice a banana into a bowl, drizzle with warmed peanut butter and top with vegan chocolate chips like Enjoy Life Semi Sweet Chocolate Mini Chips.
Bananas (Bunches. Keep some fresh, and freeze the ripe ones.)
Baby red potatoes
Bag of spinach
Bag of broccoli florets
Head of Romaine lettuce
Bag of baby carrots
Clamshell of cherry tomatoes or grape tomatoes
Nuts of choice (almonds, walnuts, pecans, etc.)
Pepitas (roasted pumpkin seeds)
Peanut Butter or Almond Butter
Whole wheat hamburger buns
Loaf of Dave’s Killer Bread (Raisin’ The Roof)
Agave or maple syrup
Daiya Mac & Cheese
Basil Pesto Sauce
Vegan chocolate chips
Dark Chocolate Almond Milk
Original Almond Milk or Soy Milk
Vegan sour cream
2 bags of frozen mixed vegetables of choice
Gardein Meatless Meatballs
Gardein Porkless Bites or Teriyaki Chik’n