1000 calorie high protein vegetarian meal plan

Heat oil in a skillet over medium heat. Add tempeh with a sprinkle of salt and fry until crispy, stirring occasionally.

Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.

Serve tofu with tzatziki.

Cooking instructions of lentils can vary. Follow package instructions if possible.

Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.

Preheat oven to 450°F (230°C).

Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.

Bake for 30-35 minutes until soft. Serve.

Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.

Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.

Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.

Add salt and pepper to taste and serve with eggplant circle that had been set aside.

Rinse raspberries and serve.

Cook chik'n tenders according to package.

Serve with ketchup.

Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.

Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.

Cook lima beans according to package.

Once drained, add in butter, salt, and pepper; stir until butter is melted.

Serve.

Cooking instructions of lentils can vary. Follow package instructions if possible.

Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.

Preheat oven to 400°F (200°C).

Slice tops of tomatoes off and spoon out insides to make bowls.

Place tomatoes in a baking dish.

Put pesto in the bottom of each tomato and then crack an egg into each.

Season with salt and pepper.

Bake for 20 minutes.

Serve.

Cook vegan meatballs according to package.

Heat up pasta sauce on stove or in microwave.

When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.

Serve.

Cook chik'n tenders according to package.

Serve with ketchup.

Rinse raspberries and serve.

Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.

Cut tempeh into nugget-shaped slices.

In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.

Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.

Bake in the oven for about 30 minutes or until peanut butter has formed a crust.

Drizzle extra sauce on top and serve.

(Note: Follow rice package instructions if they differ from below)

Add the rice, water, and a pinch of salt to a pot and stir.

Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.

Remove from the heat and let sit, covered, for 5 minutes.

Fluff with a fork and serve.

Season the tofu cubes with salt and pepper.

Heat oil in a skillet or grill pan over medium heat. Add the tofu and cook for 4-6 minutes, turning occasionally, until golden brown on all sides. Remove from heat and let cool slightly, then toss with hot sauce.

Serve the tofu over a bed of coleslaw and cherry tomatoes. Drizzle with ranch and serve.

Meal Prep Tip: Store the tofu and ranch separately from the coleslaw. Combine everything just before serving to keep the slaw fresh and crisp.

Drizzle the bottom of a 4-quart slow cooker crock with olive oil. Stir tomatoes with juice, seitan, sausage, onion, green bell pepper, celery, vegetable broth, garlic, hot sauce, and Cajun seasoning into crock.

Cook on Low for 4 hours. Add rice to the crock and cook on High until rice is cooked through, about 30 minutes more.

Toss kale in dressing of your choice and serve.

Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.

Place the eggs in a small sauce pan and cover with water.

Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.

Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.

Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.

In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.

Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.

Bake for 25-30 minutes or until crisp. Remove from oven and set aside.

Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.

Toss florets with the barbeque sauce. Serve.

Prepare broccoli according to instructions on package.

Mix in butter until melted and season with salt and pepper to taste.