Easy Vegan Meal Plan For Weight Loss

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Looking for an easy vegan meal plan to help you lose weight? There are many reasons why a vegan diet can lead to weight loss. However, planning an efficient and effective vegan meal plan is crucial for individuals looking to lose weight. So, let’s get started on creating your easy vegan meal plan for weight loss.

Related Post: natural weight loss foods

Meal ideas for vegans that are beginner-friendly, economical, and more

From those seeking for a beginner’s vegan meal plan to those looking for vegan plans for weight loss, affordable vegan meal plans, or even vegan meal plans for pregnancy, our comprehensive guide to vegan meal plans has it all.

A smart addition to anyone’s weekly schedule can be meal menus. Meal planning may help you make sure you are fulfilling all of your nutritional needs throughout the week, whether you are pregnant, want to save money, or want to lose a little weight. It can also help you avoid last-minute supper panic at the end of a long and hectic day.

Here, we go into the factors you should take into account as you create your own unique meal plan and receive support to feel content, healthy, and organized while on your vegan excursions.

What to include in your meal plans

What should you take into account while creating your own vegan food plan?

First and foremost, make sure you are consuming foods from all of the major dietary categories. Getting a decent balance in a plant-based diet is crucial since each category contains a varied range of nutrients that you need to stay healthy. You should consume meals from the following 5 food groups:

Fruits & vegetables

Pick a variety of hues and try to include fruits and vegetables with each meal and snack. These high-fiber meals give us water, phytochemicals, antioxidants, vitamins, and minerals that are good for our health and lower our risk of disease.

Examples include: apples, oranges, dark leafy greens, blueberries, strawberries, carrots, rhubarb, beetroot, cucumber, courgette, aubergine, banana, celery, peppers, mushrooms, cauliflower, broccoli, swede.

Starchy carbohydrates

Base each of your meals on a whole grain starchy carbohydrate to keep your energy up throughout the day as well as getting extra fibre and vitamins.

Examples include: brown rice, wholewheat pasta, wholemeal bread, potatoes, couscous, millet, buckwheat, oats, barley.

High protein foods

Consume these with every main meal to meet your vegan protein requirements.

Examples include: black beans, kidney beans, chickpeas, lentils, butter beans, baked beans, peas, peanuts, tofu, tempeh.

Hearty stews filled with beans, potatoes served with rice are a healthy and affordable way to pack protein into your meals.

Calcium-rich foods

You don’t need dairy for calcium, but you still need to ensure you are getting enough calcium from plant sources for strong bones. Aim to include three portions of calcium-rich foods every day.

Examples include: calcium-set tofu (check for ‘calcium’ anywhere in the ingredients list), fortified plant-based milk or juice, dark leafy greens such as kale or broccoli.

Other vegan calcium sources with smaller amounts include: almonds, tahini, figs, beans, sweet potato and oranges.

Healthy fats

Healthy fats are important for our heart, brain and hormonal health2. Aim to include a small amount of healthy unsaturated fats with most meals.

Examples include: avocado, pecans, almonds, cashews, olives, olive oil, pumpkin seeds, sunflower seeds, sesame seeds. In addition, it is important to ensure a source of omega 3 fatty acids and you can get these from specific plant foods including: flaxseed, walnuts, hemp seeds, chia seeds.

Fluid

We should all drink plenty of water to keep alert, energized, and to help our bowel motions. Aim for two liters every day, but if you’re highly busy or the weather’s warm, you might need more.

Tap water is the healthiest and most environmentally friendly way to stay hydrated, but you can also increase your consumption by drinking a few teas or coffees. Avoid sugary and carbonated beverages, and keep daily intake of fresh fruit juice to 150ml.

Choose a variety of diverse plant foods from each category to make the most of your vegan diet’s consumption of various nutrients and healthy plant compounds. Some nutrients require a little extra assistance, making fortified foods or supplements advantageous to consume:

The most effective and environmentally responsible approach to hydrate is with tap water.

Vitamin D – aim to supplement 10µg per day, this is particularly important during the winter months

Vitamin B12 – aim for at least 10µg of vegan B12 per day, or choose fortified foods at least twice daily. Examples include: fortified nutritional yeast, yeast extract or plant milk.

Iodine – consume a supplement of 150µg of iodine per day. You can also get some vegan iodine from seaweed products, but these shouldn’t be relied upon due to the varying levels they contain.

Here is an example vegan meal plan:

Related Post: Best Fruits For Weight Loss

Veganuary Meal Plan for Beginners

Monday

Breakfast: Porridge with berries using calcium-fortified plant milk

Snack: Brazil nuts and raisins

Lunch: Hummus, rocket, tomato and avocado sandwich on wholemeal bread

Evening meal: Sweet potato tagine with broccoli

Dessert: Healthy snickers slice

Tuesday

Breakfast: Pear & almond porridge using calcium-fortified plant milk

Snack: Hummus with carrot and cucumber sticks

Lunch: Leftover tagine with rocket

Evening meal: Jacket potato with baked beans and mixed salad

Dessert: Berries, raisins and nuts with soya yogurt

Wednesday:

Breakfast: Green smoothie using bananas, dates and spinach

Snack: Apple and walnuts

Lunch: Mediterranean sandwich

Evening meal: Buddha bowl

Dessert: Cherries and dark chocolate

Thursday:

Breakfast: Fruit and nut bowl with fortified soya yogurt

Snack: Rice cakes with peanut butter and an orange

Lunch: Leftover Buddha bowl

Evening meal: Lentil Bolognese with spaghetti

Dessert: Chocolate-dipped strawberries

Friday:

Breakfast: Tofu scramble on wholemeal toast

Snack: Banana with almond butter

Lunch: Thai noodle salad

Evening meal: Peppers stuffed with brown rice and leftover Bolognese

Dessert: Tropical mango and pineapple fruit salad and a fortified oat milk hot chocolate

Tofu scramble is a delicious, high-protein alternative to scrambled eggs. Image: Vegetarian For Life

Saturday:

Breakfast: Vegan pancakes

Snack: Strawberries with soya yogurt

Lunch: Avocado toast topped with seeds

Evening meal: Black bean burger with sweet potato wedges

Dessert: Apple and berry crumble with fortified oat cream

Sunday:

Breakfast: Vegan Fry Up

Snack: Popcorn clusters with a fortified soya milk latté

Lunch: Quinoa and berry salad with leftover burger

Evening meal: Nut roast with roast potatoes and mixed veggies

Dessert: Coconut rice pudding

Related Post: Fruits For Weight Gain

Vegan meal plan on a budget

If you’re watching the pennies, like most of us these days, a meal plan can help you to get more organized and save money across the week. The following tips will help you design your meal plan on a budget:

  • Buy cheaper plant-based staples in bulk:
    • Bananas – use in porridge, smoothies, on toast or as a snack
    • Oats – use for porridge, in smoothies, in homemade granola or for breakfast bars
    • Dried/canned beans or lentils – use to make dips and to bulk out meals like in this Red Lentil Coconut Curry
    • Potatoes – make into jacket potatoes, mashed potatoes, roast potatoes, in stews and curries or potato salads – why not try out this Vegan Potato Salad to add to your lunches or dinners?
  • Make meals in bulk by doubling or tripling the recipe, then put extra portions in the fridge or freezer to use another day – as done in the example meal plan above (leftovers highlighted in italics). This is great to do with stews like this Winter Stew or this Squash & Bean Stew
  • Make use of your freezer – buy frozen berries, vegetables and greens to throw into meals. These options are no less nutritious than their fresh counterparts.
  • Look up and buy local and seasonal fruits and vegetables
  • Once you have designed your meal plan, write your shopping list and stick to it!
  • Why not plan your last meal of the week to be a ‘clean up’ meal – getting creative with the ingredients you have left over to create a whole new meal, like a soup or roasted veg salad? This will help you save money and reduce food waste before you head off to the shops once again.

Bulk buying staple ingredients such as oats, nuts, and dried pulses and legumes will save you money and mean you always have something ready to cook with in the cupboard. Image: Dougal Waters via Getty

Vegan meal plan for weight loss

If you are looking to drop some pounds, the following tips will support you to manage your weight with your vegan meal plan without having to break it down into uninspiring calorie counting

  • Include snacks based on fresh fruits and non-starchy vegetables for example apples, berries and vegetable crudites with hummus instead of higher energy and often more processed vegan foods such as chocolate bars, crisps, or biscuits.
  • Increase the proportion of fruit or vegetables in your meals to approximately half the plate. For example, fill half your bowl of porridge with berries, make up a salad to add to your lunch,  or roast some extra veg to fill up half your dinner plate. Why not make a big batch of this Roasted Cauliflower Salad and add it into your meal plan?
  • Aim to make your meals and snacks from scratch as much as possible
  • Check in with your hunger and plan your meals and snacks around the times you feel genuinely hungry. Become aware of times when you may reach for extra portions or snacks out of habit, boredom or stress and plan a different activity. How about a walk, a bath, or catching up with a friend?

Vegan meal plan for pregnancy

If you are pregnant, there are some extra things to be aware of when designing your vegan meal plan.

In addition to the advice provided above on a generally healthy diet, the following tips will help guide you to create your meal plan for pregnancy:

  • Include an extra supplement of 400µg folic acid and ensure 200µg of iodine per day, unless recommended otherwise by your healthcare professional
  • Aim to include extra sources of iron in your meals such as beans and lentils, tofu, tempeh, kale, pumpkin seeds and raisins – why not include this Tempeh Pad Thai?
  • Limit your caffeine to 200mg daily – that’s about 2 mugs of tea or coffee
  • If you experience morning sickness, consider planning your meals around this. If your sickness interrupts following your meal plan – don’t worry! Just try to eat what and when you can. A little and often approach may be preferred, choosing cold and bland foods like sandwiches, toast or crackers. Nourishing smoothies can also be helpful to top up on energy and nutrients if you can manage them.

With a bit of organization, meal planning can help you make the most of your time, and money and provide the best nutrition for you. Remember to keep it diverse, tasty, nourishing and balanced.

Want a vegan weight loss meal plan but don’t want to cook? 

Lose weight naturally and fast when with the MamaSezz Weight Loss Bundle. You get a four-week vegan weight loss meal plan (with ready-made food included!) and built-in tips to help you lose weight over 44% faster! As a result, you save time, lose weight, and feel fantastic because you deserve to live your best life 

Your super easy and free 7 day vegan weight loss meal plan

First off, let’s put your mind at ease. If you are worried you won’t get enough nutrients on a vegan meal plan to lose weight, fret not. You’ll get all the plant protein, fiber, vitamins, and minerals necessary to power you through your next adventure.

Second, a quick tip before we dive into your vegan weight loss meal plan: prioritize good sleep and drink plenty of water because it’ll help you reach your goals faster. 

Above all, remember that everyone’s weight loss journey is personal and unique and if you need support along the way, the MamaSezz team is here to help. 

Day 1 vegan weight loss meal plan

Breakfast: Tofu Scramble

First sautee: 1/2 of an onion (diced), 2 cloves of garlic (minced), 1 block of tofu (diced), 1 bell pepper (diced) in a little water until soft (no oil).

Then sprinkle in: ¼ a cup of sliced cherry tomatoes, 2 teaspoons of Tamari, 1 handful of spinach, and a dash of black pepper. Cook for another 5 minutes then enjoy topped with diced green onion. 

Finally, enjoy ½ of the Tofu Scramble, and save the other ½ for Breakfast Day 3. 

Lunch: Miso Tahini Buddha Bowl

Base: First, make 4 cups of quinoa (using about 1 ½- 2 cups of raw quinoa) per instructions on the bag. Use 1 cup of quinoa, and save the rest for later. 

Veggies:

1) Chop and steam or water saute 1 cup of broccoli. 
2) Chop ½ a red pepper. 
3) Rinse ½ a cup of garbanzo beans and toss in a little salt and pepper.

Oil-Free Miso Tahini Dressing

Blend the following until smooth:

2/3 cup apple cider vinegar
6 Tablespoons of Tahini
4 dates 
2 Tablespoon of white Miso paste
2 Tablespoon of Tamari
4 garlic cloves, minced
1 tsp grated ginger

First, drizzle a few tablespoons of your oil-free dressing for your Buddha Bowl. After that, refrigerate the rest for later on.

Dinner: Pea Pesto Zoodles

Noodles: Use several cups of zoodles, or shred 1+ large zucchini using a peeler to make long flat noodles.

Pea Pesto

Pulse in a food processor until pesto texture is reached

3 cups of fresh basil
1 cup of raw cashews 
1/2 cup water
1/4 cup of nutritional yeast
2 Tablespoons of lemon juice 
2-3 cloves of garlic, minced
1/2 teaspoon of sea salt 
¼ a cup of peas 

Set ⅔ aside (for Dinner Day 4 and Lunch Day 7) 

Side: Enjoy with a side of 1 cup of the steamed veggie medley (peas, carrots and corn)  

Related Post: Greek Yogurt For Weight Loss

Day 2 vegan weight loss meal plan

Breakfast: Vegan Green Smoothie

Blend together: 1 frozen banana, 1 cup of berries, 1 cup of spinach, ½ a cup of non-dairy milk

Lunch: Chickpea Avocado Salad

Mash together: 1 cup of chickpeas (rinsed), ¼ an avocado, 1 teaspoon of lemon juice, 2 Tablespoons of diced onion, 1 minced garlic clove, sea salt and pepper.

Enjoy over a heaping bed of greens, with ¼ a cup of sliced cherry tomatoes and 1 chopped green onion. Drizzle with balsamic vinegar and enjoy. 

Dinner: Burrito Bowl

Bowl: pulse 1 head of cauliflower in the food processor until it is the texture of rice.  
Top with: ½ a diced red pepper (diced), 1 cup of black beans (rinsed), ½ a cup of diced tomatoes, 1 green onion, and a handful of leafy greens.

Garlic Dressing

Blend ingredients together until smooth

½ a cup of raw cashews (soaked in warm water for 15 minutes) 
1 clove of garlic
1 lemon (juiced)
1 date 
½ cup water
Sea salt and pepper to taste

Drizzle your burrito bowl with dressing and save the rest for later.

Day 3 vegan weight loss meal plan

Breakfast: Tofu Scramble

Enjoy the second half of your tofu scramble topped with chopped green onion. 

Lunch: Fried Cauliflower Rice

Saute 2 minced cloves of garlic, 2 green onions, and 1 teaspoon of minced ginger in a pan until fragrant. 1 cup of the frozen veggie medley (peas, chopped carrots and corn) and cook until warm. Add 1/3 of your cauliflower rice, and drizzle with 1 TBS of Tamari. Heat lightly and enjoy with a side salad topped with your Miso Tahini Dressing. 

Dinner: Roasted Veggies and Baked Potato

Chop up 1 zucchini, 1 Portobello mushroom cap and ½ a red pepper, toss in a little Tamari and roast on 400 degrees until soft (if you like a crunchier veggie, only cook for about 10 minutes).

Enjoy on the side: microwave or bake a potato until soft, then split open and sprinkle with sea salt, pepper, and nutritional yeast. 

Day 4 vegan weight loss meal plan

Breakfast: Vegan Green Smoothie

Blend together: 1 frozen banana, 1 cup of berries, 1 cup of spinach, ½ a cup of non-dairy milk

Lunch: Black Bean Tacos

Evenly distribute these ingredients and fill between 5 romaine lettuce leaves: 1 cup of your cooked quinoa, 1 cup of sliced cherry tomatoes, 2 green onions, ¼ a sliced avocado, and 1 cup of black beans. Drizzle with garlic dressing (from Day 2) and enjoy. 

Dinner: Pea Pesto Zoodles

Noodles: Use several cups of zoodles, or shred 1+ large zucchini using a peeler to make long flat noodles and mix with ½ of the remaining pesto. Enjoy warm or cold.  

Side: Enjoy with a side of 1 cup of steamed veggie medley (peas, carrots and corn)  

Day 5 vegan weight loss meal plan

Breakfast: Oatmeal

Heat 1 cup of oats with enough non-dairy milk to cover. Add a pinch of sea salt, 1 cup of berries, and 2 cut up dates. 

Lunch: Roasted Veggies and Baked Potato

Chop up 1 zucchini, 1 Portobello mushroom cap, and ½ a red pepper, then toss in a little Tamari and roast on 400 degrees until soft (if you like a crunchier veggie, only cook for about 10 minutes).

Enjoy on the side: microwave or bake a potato until soft, then split open and sprinkle with sea salt, pepper, and nutritional yeast. 

Dinner: Burrito Bowl

Bowl: Use ½ of the remaining cauliflower rice. 

Top with: ½ a diced red pepper (diced), 1 cup of black beans (rinsed), ½ a cup of diced tomatoes, 1 green onion, and a handful of leafy greens. Top with cashew garlic dressing. 

Day 6 vegan weight loss meal plan

Breakfast: Vegan Green Smoothie

Blend together: 1 frozen banana, 1 cup of berries, 1 cup of spinach, ½ a cup non-dairy milk

Lunch: Chickpea Avocado Salad

Mash together: 1 cup of chickpeas (rinsed), ¼ an avocado, 1 teaspoon of lemon juice, 2 Tablespoons of diced onion, 1 minced garlic clove, sea salt and pepper.

Enjoy over a heaping bed of greens, with sliced cherry tomatoes and chopped green onion. Drizzle with balsamic vinegar and enjoy. 

Dinner: Fried Cauliflower Rice

Saute: 2 minced cloves of garlic, 2 green onions, and 1 teaspoon of minced ginger in a pan until fragrant. Then add 1 cup of frozen veggie medley (peas, chopped carrots and corn) and cook until warm.

Add the rest of your cauliflower rice, and drizzle with 1 TBS of tamari. Heat lightly and enjoy with a side salad topped with your Miso Ginger Dressing. 

Day 7 vegan weight loss meal plan

Breakfast: Berry Oatmeal

Heat: 1 cup of oats with enough non-dairy milk to cover.

Add a pinch of sea salt, 1 cup of berries, and 2 cut up dates. 

Lunch: Pesto Buddha Bowl

Base: Use one cup of your cooked quinoa.

Veggies:

1) Chop and steam or water saute 1 cup of broccoli. 
2) Chop ½ a red pepper. 
3) Rinse ½ a cup of garbanzo beans and toss in a little salt and pepper. 

Top with the remainder of your pesto, and a small drizzle of your Garlic Dressing. 

Dinner: Black Bean Tacos

Evenly distribute these ingredients and fill between 5 romaine lettuce leaves: 1 cup of sliced cherry tomatoes, ¼ a sliced avocado, 2 green onions (chopped), and 1 1/2 cups of black beans. Drizzle with garlic dressing and enjoy.

Related Post: Caffeine Pill For Weight Loss

Vegan weight loss meal plan shopping list

You might not be familiar with what grocery shopping is like without meat, dairy, and eggs. We understand that switching to vegan cuisine can make the grocery shop seem unfamiliar. You might be less likely to actually start your vegan eating plan for weight loss as a result. However, you may relax knowing that we’re here to assist. This complimentary shopping list is included with your vegan food plan for weight reduction. The good news is that you probably already have some of this material on hand because it includes a lot of fresh produce and pantry staples (or at the very least, know where to find them).

And if you want more vegan grocery shopping tips, we’ve got those, too. 

Ingredients you may have on hand:

  • Apple cider vinegar
  • Balsamic vinegar
  • 2 cups of rolled oats


Produce

  • 1 onion
  • 2 heads of garlic
  • 5 red  bell peppers
  • 4 cups of cherry tomatoes
  • 8oz of spinach
  • 6 serving of leafy greens (spinach, arugula, romaine, mescaline)
  • 2 cup broccoli (fresh or frozen)
  • 1 small ginger root
  • 2 serving of zoodles or 2 large zucchini (Zoodles can be found in the produce or the frozen section)
  • 2 zucchini (other than for zoodles)
  • 3 cups of fresh basil
  • 2 lemons
  • ¼ a cup of peas (fresh or frozen)
  • 3 bananas (peel, chop and freeze when you get home)
  • 5 cups of berries
  • 1 avocado (almost ripe, or “just avocado”)
  • 1 large head of cauliflower
  • 1 bag of frozen veggie medley: peas, carrot and corn (or any combo you would like in fried rice)
  • 2 large Portobello mushroom caps
  • 2 large russet potatoes
  • 10 romaine lettuce leaves (2 bunches)
  • 1 bunch of green onions

 Other

  • 1 block of firm tofu
  • Low sodium Tamari
  • 2 cups of raw quinoa
  • 3 cans of garbanzo beans (or chickpeas)
  • Tahini
  • 9 dates
  • White miso paste
  • 1 1/2 cups of raw cashews
  • 1/4 cup nutritional yeast
  • 3 cans of black beans 

And there you have it! Your easy vegan meal plan to lose weight.

4-Day High Protein Vegan Meal Plan

Whether you are vegan, vegetarian or just someone who is adventurous and likes to try new stuff from time to time, this meal plan is for you because the food is delicious, nourishing and completely plant-based. Today we have a highly requested high-protein vegan meal plan.

Many of us are introducing more plant-based meals into our weekly meal plans. I recently convinced my dad to go vegan to help clear up a lot of his health issues and in just 4 months he’ll lose close to 40 pounds. The vegan diet plan is perfect for weight loss and it’s healthy! What a perfect combination.

PERSONALIZE THIS VEGAN MEAL PLAN IN MEAL PREP PRO

If you’re looking for more plant-based meal plans, just like this one, then make sure you check out the MealPrepPro app. The app is free to download and comes with a free trial. MealPrepPro will let you easily customize meal plans to your needs and will help you meal prep like a boss.

If you’re ready to get started, then here’s what you’ll need from the grocery store:

VEGAN MEAL PLAN AND GROCERY LIST

You’ll find most of the ingredients here at your local grocery store. However, some stores may not have ingredients such as Tempeh, so you may need to head to a healthy food store too.

BAKING

  • 3 tbsp milled flaxseed
  • 4 tsp Coconut Sugar or palm sugar
  • 2 tsp agave/apple bee-free honey
  • 1 tsp stevia (optional) if your protein powder is quite sweetened you won’t need this

CANNED

  • 13 oz kidney beans, drained and rinsed

DAIRY-FREE

  • 17 oz Coconut Yogurt

DRIED HERBS & SPICES

  • 1.5 tbsp Italian seasoning blend
  • 1 tbsp garlic powder
  • 1 tsp ground cinnamon

DRINKS

  • 32.5 fl oz Almond Milk (960ml)

FRESH HERBS & SPICES

  • cilantro, optional
  • fresh parsley
  • 3 cloves of garlic (or garlic paste)
  • 2 tbsp fresh ginger

FROZEN

  • 8 oz Frozen Edamame beans or soya beans
  • 8 oz Frozen Peas
  • 12 oz veggie ground

FRUIT & VEG

  • 1 Purple Cabbage (5 oz)
  • Green onion
  • 4 Apples
  • 1 Lime

NUTS, SEEDS, WHOLE FOODS

  • 2.1 oz Rolled Oats
  • 6.5 oz brown rice, uncooked
  • 4 tbsp Chia Seeds
  • 4 tbsp sesame seeds
  • 7 oz Whole wheat Spaghetti

OILS, FATS

  • Olive oil spray
  • Coconut oil spray (or just olive oil spray or vice versa)
  • 3 tsp Sesame oil

SAUCES, CONDIMENTS

  • 8 tbsp soy sauce
  • Chili Sauce/Sriracha as preferred
  • 1 tsp ground nutmeg
  • 16 oz Marinara (low sodium)
  • 2 tsp Rice Vinegar

SPORTS NUTRITION

  • 4 scoops plant-based protein powder (I chose Vanilla)

OTHER

  • 3 tbsp wholewheat breadcrumbs
  • 22 oz Tempeh
  • 4 tbsp Peanut Butter

APPLE PIE SMOOTHIE

PREP TIME 5 MINUTES

COOK TIME

TOTAL TIME

INGREDIENTS

Ingredients for 4 servings

  • 4 Apples
  • 17 oz Coconut Yogurt
  • 4 cups Almond Milk
  • 4 tbsp Chia Seeds
  • 2.1 oz Rolled Oats
  • 1 tsp ground cinnamon
  • 4 scoop vanilla, vegan protein powder
  • 1 tsp ground nutmeg
  • 1 tsp stevia (optional) if your protein powder is quite sweetened you won’t need this

STEPS

  1. Portion the dry ingredients into a bag or container for each morning. Set aside your apples so no one gets to them before you do!
  2. When it’s breakfast time, roughly chop the apple, discard the core. Add it to the blender with the almond milk, coconut yogurt and the prepped container of dry ingredients.
  3. Blend until smooth and enjoy!

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Nutrient

  • CALORIES: 485
  • PROTEIN: 36G
  • FAT: 14G
  • CARBS: 54G
  • SODIUM: 593MG
  • FIBER: 12G
  • SUGAR: 19G

Spicy Peanut Butter Tempeh & Rice

PREP TIME 20 MINUTES

COOK TIME

TOTAL TIME

INGREDIENTS

Ingredients for 4 servings

Main ingredients:
22 oz Tempeh, cut into 1 inch cubes
6.5 oz brown rice, uncooked
Coconut oil spray

Sauce:

  • 4 tbsp Peanut Butter
  • 4 tbsp Soy Sauce (low sodium)
  • 2 tbsp Red Chili Sauce
  • 4 tsp Coconut Sugar
  • 2 tsp Rice Vinegar
  • 2 tbsp ginger (fresh or paste)
  • 3 cloves of garlic (or garlic paste)
  • 6 tbsp water

Cabbage:

  • 5 oz Purple Cabbage, shaved/finely sliced
  • 1 Lime, juice only
  • 2 tsp agave/apple bee-free honey
  • 3 tsp sesame oil

Garnish:

  • Green onion, chopped

STEPS

  1. Mix all of the ingredients for the spicy peanut sauce together
  2. Cut the tempeh into 1 inch (2.5cm) cubes
  3. Add sauce to the tempeh, stir, cover and marinade in the fridge for 2-3 hours or, ideally, overnight. Tempeh is really good at absorbing the flavors of the marinade
  4. Preheat the oven to 375°F / 190°C
  5. Cook the rice as per packet instructions
  6. Place the tempeh on a nonstick baking sheet, spray with some coconut oil, bake in the oven for 25-30 minutes. Save any leftover marinade for serving.
  7. Mix all of the ingredients for the cabbage together in a bowl and set aside to let it marinate
  8. Serve it up: To a bowl or meal prep container, add rice, cabbage and tempeh. Scoop a little extra of the Tempeh marinade on top as a sauce. Garnish with green onion.

Nutrient

  • CALORIES: 608
  • PROTEIN: 43G
  • FAT: 24G
  • CARBS: 56G
  • SODIUM: 860MG
  • FIBER: 5G
  • SUGAR:12G

Green Protein Snack Pot

PREP TIME 5 MINUTES

COOK TIME

TOTAL TIME

INGREDIENTS

Ingredients for 4 servings

  • 8 oz Edamame beans, frozen
  • 8 oz Peas, frozen
  • 4 tbsp sesame seeds
  • 4 tbsp Soy sauce (low sodium)
  • Chili Sauce/Sriracha as preferred, to taste
  • Cilantro, optional

STEPS

  1. Place frozen peas and edamame in a microwave safe bowl. Add a splash of water and defrost in the microwave for around 30 seconds or until no longer frozen.
  2. In a small container, pot or jar, place seeds along with the peas and beans.
  3. Stir through soy sauce, chili and cilantro just before eating. Enjoy!

Nutrient

  • CALORIES: 177
  • PROTEIN: 11G
  • FAT: 8G
  • CARBS: 16G
  • SODIUM: 994MG
  • FIBER: 7G
  • SUGAR:7G

Italian Veggie “Meatballs” & Spaghetti

PREP TIME 20 MINUTES

COOK TIME

TOTAL TIME

INGREDIENTS

Ingredients for 4 servings

Veggie-meatballs:

  • 13 oz kidney beans, drained and rinsed
  • 12 oz veggie ground
  • 3 tbsp wholewheat breadcrumbs
  • 3 tbsp milled flaxseed
  • 6 tbsp water

Seasoning:

  • 1.5 tbsp Italian seasoning
  • 1 tbsp garlic powder
  • 3 tbsp fresh parsley, chopped

Other ingredients:

  • 16 oz Marinara
  • 7 oz Whole wheat Spaghetti
  • Olive oil spray

STEPS

  1. Set oven to 400°F / 200°C
  2. Mix the flaxseed and water together in a small bowl.
  3. Place the beans in a food processor and blend to almost smooth.
  4. Mix all of the meatball ingredients together in a bowl including the flax and beans. Add the seasonings. Spray your hands with olive oil to make it easier to handle. Form the mixture into golf ball sized balls with your hands. Trying to keep them all equal in size as much as possible.
  5. Add meatballs to the fridge or freezer, refrigerate for at least 20 mins and then place in the oven. This will help them firm up and stop them from falling apart.
  6. Spray a baking sheet with olive oil, add the balls to the tray. Spray with olive oil and place in the oven for 20 minutes.
  7. Meanwhile, cook your pasta as per packet instructions in a pot of boiling salted water. Once cooked, drain and set aside.
  8. In a separate pan, heat the marinara sauce and add the balls as soon as they are cooked.
  9. Serve up the spaghetti with the juicy veggie meatballs on top

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