1000 calorie vegetarian meal plan

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)

Rinse the starch off the rice in a strainer under cold water for 30 seconds.

Bring the water to a boil over high heat in a large pot that has a tight fitting lid.

Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.

Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.

Crack the eggs in a small bowl and whisk together.

Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).

Heat your oil of choice in a frying pan over medium heat.

Add egg mixture and cook to your preferred consistency.

Serve.

Cook chik'n tenders according to package.

Serve with ketchup.

Prepare according to instructions on package.

Toss kale in dressing of your choice and serve.

In an electric food processor or blender, combine beans, broth, salsa, and cumin. Blend until fairly smooth.

Heat the bean mixture in a saucepan over medium heat until thoroughly heated.

Top with sour cream when serving.

Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.

In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.

Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.

Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.

Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.

Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.

Assemble bowl with couscous, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve.

Mix cottage cheese and fruit portions of the container together 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.

Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.

(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)

Prepare according to instructions on package.

Mix greens and dressing in a small bowl. Serve.

Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.

Meanwhile, cook couscous according to package.

Once cooked, mix couscous with parsley, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve with tzatziki.

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.

Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.

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.

Preheat oven to 400°F (200°C).

Cut a zucchini in half from stem to base.

Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.

Add the pasta sauce to the cavity and top with the goat cheese.

Place on a baking sheet and cook for about 15-20 minutes. 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.

Mix until well-combined.

Serve.

Prepare according to instructions on package.

In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.

Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.

Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.