1100 calorie high protein vegan meal plan

Mash avocado in the bottom of a jar. Add in all other ingredients and mix well.

Cover and refrigerate for 1-2 hours or overnight.

Serve and enjoy.

Cook chik'n tenders according to package.

Serve with ketchup.

Rinse blackberries and serve.

Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.

Toss vegetables in oil, italian seasoning, and some salt and pepper.

Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. 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.

Preheat skillet to medium-low with half of the oil.

Place one slice of bread on the skillet and top with cheese and the other slice of bread.

Grill until lightly browned- remove from skillet and add remaining oil. Flip the sandwich and grill the other side. Continue until cheese is melted.

Prepare according to instructions on package.

Cook crumbles according to package instructions. Season with salt and pepper.

Prepare broccoli according to instructions on package.

Drizzle with olive oil and season with salt and pepper to taste.

Rinse off blueberries and serve.

Prepare according to instructions on package.

In a bowl, whisk together the warmed vegetable broth, cornstarch, and lemon juice. Set aside.

Heat oil in a nonstick skillet over medium heat. Season the tofu planks with a pinch of salt and add them to the skillet. Cook until browned and crisp, 4-6 minutes per side. Transfer the tofu to a plate and cover to keep warm. Wipe the skillet clean.

In the same skillet, heat the vegan butter over medium heat. Add garlic, shallot, and a pinch of salt and pepper. Cook until fragrant, 1-2 minutes. Stir in the broth mixture and bring to a boil. Simmer until the sauce thickens slightly, 2-3 minutes. Stir in the capers.

Return the crispy tofu to the skillet and spoon the sauce over the top. Simmer until warmed through, 1-2 minutes, then 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.

Cook chik'n tenders according to package.

Serve with ketchup.

Rinse off blueberries and serve.

Cut carrots into strips and serve.

Take the tofu and wrap in a clean towel. Place a thick book on top for 5 minutes to help drain excess liquid. Then, cut into cubes.

Heat the oil in a skillet over medium heat and cook the tofu until browned and crispy. Set aside.

Heat up the curry sauce in the microwave or in a saucepan. Meanwhile, make the zucchini noodles using a spiralizer or a peeler.

Add the noodles into a bowl with the cauliflower and tofu. Pour the curry sauce on top and serve.

Rinse off blueberries and serve.

In a large skillet over medium heat, fry the zucchini rounds in half of the oil until they are soft and golden. Remove from skillet and set aside.

Add remaining oil to the skillet and add in the onion, garlic, italian seasoning and basil and cook until onions have softened.

Add chickpeas and cook until heated through, about 4 minutes.

Add lemon juice, half of the parsley, and season with salt and pepper to taste. Cook until the lemon juice has reduced a little.

Transfer to a bowl and top with zucchini and the rest of the fresh parsley. Serve.