1300 calorie high protein vegetarian meal plan

Preheat oven to 425°F (220°C).

Combine cubed tofu, cajun seasoning, oil, and some salt and pepper on a baking sheet. Toss to coat.

Bake until crisp, 20-25 minutes. Serve.

Preheat oven to 400°F (200°C).

Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.

(Optional) Toast bread.

Spread hummus over bread and serve.

Cut carrots into strips and serve.

Preheat oven to 375°F (190°C).

Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the cheese.

Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.

Bake for 15 until the egg is set and top is golden. Serve.

Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.

Remove nectarine pit, slice, and serve.

Cook chik'n tenders according to package.

Serve with ketchup.

Prepare according to package instructions.

Serve.

Prepare according to instructions on package.

Preheat oven to 375°F (190°C). Lightly grease the muffin tins (one for each serving).

Trim or cut bread into circles. Place circles in bottom of muffin tins. You can use various scraps of bread and press them together at the base of the tin in order to get the most use out of a slice. Distribute the onion and shredded cheese evenly between the muffin tins.

In a medium bowl, combine milk, eggs, mustard and some salt and pepper. Divide between the muffin tins. Quiches will puff up, so be sure to leave some space at the top.

Bake for 20 minutes, or until a toothpick inserted into the center of a quiche comes out clean.

Toast bread.

Slice tofu into strips. Coat with oil and rub cumin and chili powder on all sides. Fry in a skillet over medium heat, a few minutes on each side until crispy.

On half of the bread, layer the greens and tofu. Spread the pesto on the other half, sprinkle with crushed red pepper. Form the two sides into a sandwich. Serve.

Coat a pan with oil and cook seitan over medium heat for 3–5 minutes, or until heated through.

Season with salt, pepper, or seasonings of choice. 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.

Mix until well-combined.

Serve.

Cut carrots into strips and serve.

Cook the pasta and 'meat'balls as directed on packaging.

Top with sauce and enjoy.

Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.

Add the cheese and lightly mix until it melts. Transfer veggies to a plate.

Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.

When the seitan is done, add the veggies back in and mix until well-combined.

Add the filling to the bun and serve!

Rinse raspberries and serve.

In a small skillet, add your oil of choice over medium-high heat.

Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.

Add eggs, and stir to scramble them with the veggies.

When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.

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)

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.

Toss kale in dressing of your choice and serve.

Toast bread if desired. Spread the peanut butter on one slice of bread and the jelly on the other.

Put the slices of bread together and enjoy.

Mix cottage cheese and fruit portions of the container together and serve.