The Easiest Vegan Breakfast and Lunch

vegan breakfast yogurt parfait

Spring is in full swing!

It's super exciting to get to witness the change of seasons. While it never truly gets "cold" in this part of the country, it is quite remarkable to see the explosion of new greenery as the temperature warms. :)

Some of you have asked for simple, quick meal ideas for the kitchen, and I'm happy to oblige. 

I've found over the past few years that sticking to a routine helps to solidify consistency and eliminate unnecessary decision fatigue throughout the day.

I make the same breakfast and lunch for myself every day (with a few variations depending on the time of year), and this honestly makes it so much easier to ensure that I'm not overwhelmed with my meals.

Here are some of my simple favorites that I eat every day during the week:

vegan coconut yogurt parfait

Vegan Breakfast Coconut Yogurt Parfait

This meal is exceedingly simple, yet I've had the most comments and requests regarding this dish! Here's how I make it:


1 cup unsweetened coconut yogurt (you can add maple syrup for more sweetness if desired)

1/2 cup fresh seasonal fruit (I'm currently loving fresh chopped strawberries, blackberries, and blueberries)

1-2 tbsp hemp seeds

1-2 tsp cinnamon (the more you can handle, the better it tastes!)

Coconut flakes

2 tbsp chia seeds

1 tsp vanilla extract

1 sprig mint for garnish

Nuts of choice: pumpkin seeds, walnuts, cashews


Layer the 1 cup of coconut yogurt in the bottom of your jar. Spread your toppings as desired, creating layers for added visual effect ;) Garnish the top with a sprig of mint and dig in!


Rather than using yogurt as the base, try some extra thick organic rolled oats with non-dairy milk! You don't have to cook them, but if you like them to be a little squishy you can prep this meal the night before and let it sit overnight (aka overnight oats). It's very filling due to the high fiber content, and leaves me satisfied throughout the morning when I'm at work! I'll also eat this about 30 minutes prior to going for a long run on the weekends. 

vegan massaged kale salad with tempeh

Vegan Massaged Kale Salad with tempeh and carrots

For this, you will need:

1/2 bunch fresh, raw kale (purple, lacinato, curly-- whatever your favorite variety is!)

1/2 cucumber (peeled or unpeeled-- your choice!)

1 large carrot, chopped and julienned 

hemp seeds

sea salt

sunflower seeds

dollop of hummus (optional)

hemp oil (or drizzled oil of choice)

pan-fried marinated tempeh (optional)

fresh sprouts (optional)


Remove the stems from your kale leaves, and rinse the leaves under running water for a minute or two. Use a salad spinner or two towels to pat the leaves dry. Add the leaves to a bowl and sprinkle a pinch of sea salt with a drizzle of hemp oil over them. Then, massage the leaves with your bare hands, breaking them apart into bite-sized pieces.

Do this for about 3-5 minutes, or until the leaves get a nice deep green hue and are totally soft. Next, rinse the remaining veggies and use a mandolin to "julienne" (shred) them into desired pieces. I love the taste and texture of thinly shredded carrots and cucumbers!

Finally, add your toppings: nuts, seeds, and garnishes of hemp oil are my favorite! You can also add a dollop of hummus, or several strips of pan-fried tempeh!

For the tempeh:

I like to marinate my tempeh for 20-30 min in tamari or Bragg's liquid Aminos, then chop up in strips of your desired size and fry on a non-stick pan (each side for about 3-5 minutes). No oil necessary, just fry until each side of warm and golden brown. Keeps in the fridge for about 4-5 days. 

Any ideas for your favorite go-to weekly meals? Let us know below!