Vegetarian meals and staples built for real weekdays: fast, filling, and properly nourishing.
Start reading3 chapters, in order. Each stands on its own, but they build.
Veg FoodBuild it around a pulse. A meta-analysis of feeding trials found people reported about 31 percent greater fullness after a serving of pulses compared with a control meal. Add a wholegrain, a spoon of fat and a large volume of vegetables, and the lunch holds until dinner without any animal protein in it.
Veg FoodSoy foods first, because tofu, tempeh and soya chunks carry the most protein per serving. Then pulses, at three servings a day. Then dairy if you eat it, nuts and seeds, and seitan. The Academy of Nutrition and Dietetics considers a well-planned vegetarian diet nutritionally adequate; the planning that matters is protein spread across the day and a B12 source.
Veg FoodPrep components, not meals. One grain, one pulse, one tray of roasted vegetables and one sauce, in about seventy minutes, gives you five different lunches instead of five identical ones. Cool everything fast, keep cooked rice for a day rather than a week, and reheat any portion only once.