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Ten quick, plant-based meal ideas for teenagers

plant-based meals for teens

Ten quick and easy plant-based / vegan meal ideas perfect for teens (and busy moms) that want to eat more veggies!

Years ago I was told by my daughter's doctor that she had an auto-immune issues called leaky gut. Leaky gut is essentially an unhealthy gut lining that has large cracks or holes, allowing partially digested food, toxins, and bugs to penetrate into the tissues. This can cause inflammation and changes in gut flora (normal bacteria) that could cause digestive tract problems.

I was told she should go as close to whole food, plant-based and gluten free as humanly possible. Overnight I threw away all the standard kid foods, animal foods, and did my best to figure out what I was going to feed my five year old daughter. Luckily my efforts paid off. Almost overnight her ear infections cleared and her bloody eczema went away, never to return. Now, as a teen, she is regularly making her own plant-based meals and has been able to add back some foods that contain gluten.

Whether your teen has recently decided to go vegan and you want to ensure she gets the nutrition she needs, or she needs to go plant- based for a health condition, we've got you covered in this blog post! Here are ten ideas for you! I've also added some live teen cooking classes in which we'll be teaching recipes for these concepts! Check out our events page.

chickpea salad sandwich

Chickpea salad sandwich:

Drain and rinse a can of chickpeas, mash them with a fork, and mix in some vegan mayo, diced celery, and red onion. Serve on whole-grain bread with lettuce and tomato.

Veggie stir-fry:

Sauté your favorite vegetables (such as broccoli, peppers, mushrooms, and carrots) with garlic and ginger, and serve over brown rice or quinoa.

Tofu scramble:

Crumble tofu and sauté with your choice of vegetables (such as spinach, bell peppers, onions, and mushrooms) and seasonings (such as turmeric, cumin, and nutritional yeast).

sweet potato black bean bowl

Sweet potato and black bean bowl:

Microwave or roast a sweet potato, and top with black beans, salsa, avocado, and cilantro.

Lentil soup:

Sauté onion, garlic, and carrot in a pot, add in lentils, vegetable broth, diced tomatoes, and your choice of seasonings, and simmer until the lentils are tender.

Mediterranean Quinoa Salad

Mediterranean quinoa salad:

Cook quinoa and toss with cherry tomatoes, peppers, cucumber, olives, red onion, and a lemon vinaigrette.

hummus wrap

Veggie hummus wrap:

Spread hummus or avocado on a tortilla, and fill with sliced veggies (such as lettuce, cucumber, and bell pepper).

Zucchini noodles with marinara:

Spiralize zucchini into noodles and sauté with garlic and olive oil, and serve with marinara sauce and vegan parmesan cheese.

Buddha bowl:

Build a bowl with your choice of grains, roasted or steamed vegetables, beans or lentils, and your favorite sauce or dressing.

Black bean and corn quesadillas:

Spread refried black beans and corn on a tortilla, top with vegan cheese, and heat in a skillet until cheese is melted and tortilla is crispy.


I hope you enjoyed these quick and easy meal ideas, packed with vegetables! Each is a perfect option for teenage girls who are looking to eat more plant-based meals.

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