If you're curious about going vegan but hate cooking, these 6 lazy (but delicious) meals are perfect for you

From vegoutmag.com/food-and-drink

By Avery White

Because chopping vegetables for 20 minutes isn't everyone's idea of a relaxing Tuesday night 

The reality check nobody gives you

My friend Sarah went vegan last January and immediately bought seventeen cookbooks, a mandoline slicer, and something called a "spiralizer." By February, she was eating peanut butter straight from the jar for dinner while her kitchen gadgets judged her from the counter.

This is the disconnect nobody talks about: most vegan content assumes you want to become someone who meal preps rainbow Buddha bowls on Sundays and knows what nutritional yeast is. But what if you're the person who considers cereal a complete dinner? What if your relationship with cooking is less "joyful expression" and more "unavoidable task"?

These six meals require almost no cooking, definitely no specialty ingredients (except one worth buying), and zero Instagram potential. They're what you make when you want to eat plants without becoming a person who talks about eating plants. Each one takes under 10 minutes of actual effort, costs less than $8, and uses things from any regular grocery store.

1. The upgraded instant ramen situation

Serves 1 | Active time: 2 minutes | Protein: 15g

What you need:

• 1 package instant ramen (Top Ramen Soy Sauce or Nissin Oriental flavours are vegan—check current package)
• ½ cup frozen shelled edamame
• 2 cups baby spinach (about two handfuls)
• Sriracha to taste
• 1 teaspoon sesame oil

Make it: Boil water. Add noodles and frozen edamame at the same time—both cook in 3 minutes. Turn off heat, stir in spinach (it wilts instantly), add the flavour packet, a squirt of sriracha, and the sesame oil.

This takes the same time as regular instant ramen but now contains substantial protein and vegetables. The edamame adds 8 grams of protein and substance, the spinach makes you feel responsible, and the sesame oil transforms the broth. Eat it straight from the pot if you want—fewer dishes.

2. Mediterranean plate that requires zero heating

Serves 1 | Assembly time: 3 minutes | Protein: 20g

What you need:

• 1 can chickpeas (15 oz), drained and rinsed
• 1 cup cherry tomatoes
• 1 small cucumber, sliced (or 1 cup pre-cut)
• ⅓ cup hummus (store-bought)
• 2 pieces pita bread or handful of crackers
• ¼ cup olives from a jar

Assemble it: Drain chickpeas, rinse if you're feeling thorough. Slice cucumber into rounds or chunks. Arrange everything on a plate. Dip things in hummus.

This is basically an adult Lunchable that happens to be vegan and contains 20 grams of protein. The chickpeas are filling, the hummus adds creaminess, everything else provides texture and flavour. No microwave required, no smell complaints from co-workers, genuinely satisfying.

3. Peanut butter toast that's actually dinner

Serves 1 | Time: 3 minutes | Protein: 16g

What you need:

• 2 slices whole grain bread (the seedier the better)
• 3 tablespoons peanut butter (or almond butter)
• 1 banana, sliced
• 1 tablespoon chia seeds (optional but adds nutrition)
• 1 tablespoon maple syrup

Build it: Toast bread to your preference. Spread peanut butter thickly (1.5 tablespoons per slice). Add banana slices. Sprinkle chia seeds if using. Drizzle maple syrup.

Before you dismiss this as breakfast, consider the numbers: 16 grams protein, complex carbs, healthy fats, and fruit. It's warm, filling, and takes three minutes. Sometimes dinner is just fuel, and that's fine.

4. The accidentally substantial loaded sweet potato

Serves 1 | Time: 8 minutes | Protein: 14g

What you need:

• 1 medium sweet potato (about 7 oz)
• ½ can black beans (about ¾ cup), drained
• ½ avocado, chunked
• 3 tablespoons salsa from a jar
• Optional: handful of pre-shredded lettuce

Cook it: Pierce sweet potato 4-5 times with a fork (important—prevents explosion). Microwave 5-7 minutes for medium potato, 8-10 for large. While it's cooking, drain beans. When potato is soft, cut it open, mash the inside slightly with a fork, top with beans, avocado chunks, and salsa. Add lettuce if you bought it.

This looks like an actual meal because it is one. The sweet potato provides complex carbs and natural sweetness, beans add protein and fibre, avocado adds richness and healthy fats. One bowl, one fork, under 10 minutes total.

5. Pasta with "nobody knows it's vegan" sauce

Serves 2 (or 1 with leftovers) | Time: 12 minutes | Protein: 18g per serving

What you need:

• 8 oz pasta (half a standard box)
• 1½ cups tomato sauce from a jar (check ingredients—avoid "meat sauce" varieties)
• 1 can white beans (cannellini or great northern), drained
• 3 tablespoons nutritional yeast (the only specialty item worth buying)
• 1 teaspoon dried Italian seasoning

Make it: Boil water, add pasta. While it's cooking, warm tomato sauce in microwave with drained beans (2-3 minutes, stirring once). Drain pasta, combine with sauce, sprinkle nutritional yeast and herbs on top.

The nutritional yeast adds savoury, umami depth—not exactly cheese but satisfying in the same way. The beans disappear into the sauce while adding protein. This feeds you twice, or feeds two people who won't question why there's no parmesan.

6. The smoothie that's actually a meal

Serves 1 | Time: 5 minutes | Protein: 10-15g

What you need:

• 1 cup frozen mixed fruit
• 1 banana (room temperature works better)
• 1½ cups plant milk (oat makes it creamiest)
• 2 tablespoons peanut or almond butter
• ¼ cup rolled oats
• 1 cup baby spinach—you truly won't taste it

Blend it: Everything goes in the blender. Blend until smooth, about 60 seconds. Pour into whatever vessel is clean. Rinse blender immediately—dried smoothie is cement.

This is 400-500 calories of actual food you can drink while doing other things. The oats make it filling, the nut butter adds protein and staying power, the spinach adds nutrients without flavour. It's breakfast for dinner without guilt.

The shopping list for all six meals

Produce:

• 2 bananas
• 1 bag baby spinach
• Cherry tomatoes
• 1 cucumber
• 1 avocado
• 1 medium sweet potato

Pantry/Shelf-stable:

• Instant ramen (check vegan varieties)
• Pasta and jar tomato sauce
• 2 cans chickpeas
• 1 can black beans
• 1 can white beans
• Peanut butter
• Whole grain bread
• Pita bread or crackers
• Rolled oats
• Chia seeds (optional)
• Nutritional yeast

Refrigerated/Frozen:

• Plant milk (oat recommended)
• Hummus
• Frozen edamame
• Frozen mixed fruit

Condiments:

• Sriracha
• Sesame oil
• Maple syrup
• Olives
• Salsa

Total cost: Around $35-40 for multiple meals

Note: These meals provide 12-20g protein each. Consider a B12 supplement if eating exclusively plant-based, as it's the one nutrient you can't get from plants alone.

https://vegoutmag.com/food-and-drink/s-if-youre-curious-about-going-vegan-but-hate-cooking-these-6-lazy-but-delicious-meals-are-perfect-for-you/