Great news! Protecting animals is easy in 2015: in fact, choosing compassionate vegan foods is one of the most effective steps each one of us can take to help protect animals. It’s also a great way we can protect our own health. If you’ve made a New Year’s resolution to stand up for your health and for animals, you can stick to your goals by making it EASY – keep your kitchen stocked nutritious and delicious food!

To get inspired, we asked Micah Risk, marathoner and Director of Nourishment at Lighter, what foods she keeps on hand. Here’s the awesome knowledge Micah dropped:

“I’m all about keeping it simple, healthy, and delicious. I’m feeding a vivacious 5-year old and this approach makes eating healthy food familiar and enjoyable for her. Even better, these foods offer a lot of bang for your buck – they’re nutrient-dense and cost very little.”

Lentils: Lentils cook super quick (12 minutes or less!) and they’re practically the perfect protein source. One cup of lentils includes about 18 grams of protein with 0 cholesterol and very little fat. It also offers more than 50% of your daily recommended fiber intake and over 30% of your daily recommended iron intake. In fact, lentils are my favorite source of iron so I make sure to eat them at least once or twice a week.

Oats: My favorite breakfast-on-the-go is the incredibly versatile 5-minute Overnight Oats. Starting with a blend of oats,unsweetened almond milk and a few more ingredients, a classic breakfast can be transformed into a creamier rendition of Pumpkin Pie, Carrot Cake in a bowl, or a Strawberries n’ Cream that will give you a rejuvenating start to your day.

Frozen Greens: I love the convenience of frozen greens because they don’t require much cooking time and they literally require no prep. Luckily, you can have all the convenience without sacrificing nutrition. Frozen veggies are near mirror nutritional images to their freshly picked counterparts. Adding frozen greens to a dish infuses each bite withVitamin C, Vitamin K, Folate, fiber, and phytonutrients.

Ginger and Garlic: This is my favorite flavor combination. Some say we eat with our eyes, but I say we eat with our nose and these are an aromatic treat. Raw or cooked, garlic and ginger take every dish to the next level. Luckily, these antimicrobials also come with unique benefits, like promoting a healthy gut and immune system. Studies even suggest that eating garlic can enhance the absorption of nutrients from other healthy foods.

Sweet Potatoes: These tasty tubers are full of beta-carotene, a nutrient that’s important for vision, but also plays an important role in your health as an antioxidant. They also serve up a delicious dose of Vitamin C, minerals, and fiber. Sweet potatoes are also super easy to serve up. Baked in an oven, chopped into a hash, or zapped in a microwave for a few minutes, this sweet veggie brightens up your plate and adds some exciting flavor to your meal.

Know someone who could use help going vegan? Micah is the Director of Nourishment at Lighter where she creates personalized vegan meal plans and the groceries you’ll need are delivered to your door! Going vegan has never been easier.

Photo credit: Dooster