2200 calorie vegan meal plan

Heat oil in a skillet over medium heat and add onion. Once translucent, add mushrooms and herbs and cook for about 5 minutes until mushrooms have softened.

Scrape mushroom mixture over to one side of the pan and add the oats to the other and let toast a minute or two.

Mix both sides together and add broth. Reduce heat to low and let cook for 5 minutes until most of the broth is absorbed.

Add spinach and mix until spinach wilts. Season with salt/pepper to taste and serve.

Rinse tomatoes, remove any stems, and serve.

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

Mix greens and dressing in a small bowl. Serve.

Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.

Slice sweet potato into thin medallions, about 1/4 inch thick. Coat thoroughly with oil and season with salt/pepper to taste.

Spread sweet potatoes evenly over the baking sheet.

Cook in the oven for about 30 minutes until golden.

Remove from oven and serve.

Spread hummus over tortilla. Top tortilla with plant-based deli slices, mixed greens, and tomatoes. Season with a little salt/pepper.

Wrap up and serve.

Mix greens, tomatoes, and dressing in a small bowl. Serve.

In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.

Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.

Crack a hefty amount of pepper on top and serve.

In a large pot over medium high heat, combine the oil, onion and garlic and saute for 5 minutes. Stir in the lentils and bulgur wheat. Add the broth, tomatoes, chili powder, cumin and salt and pepper to taste. Bring to a boil, reduce heat to low and simmer for 30 minutes, or until lentils are tender.

Toss kale in dressing of your choice and serve.

Put all ingredients in a blender (if banana isn't frozen, toss in a few ice cubes).

Blend thoroughly. Add more water, if needed.

Serve promptly.

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.

Mix greens and dressing in a small bowl. Serve.

Serve carrots with hummus.

Rinse tomatoes, remove any stems, and serve.

Slice watermelon and serve.

One 4 oz to-go container of applesauce = about half a cup of applesauce

Heat a large skillet on medium-low and add oil. Add in chopped onion and garlic and stir occasionally.

Meanwhile chop carrots into small sticks. Add carrots in with the onions along with crushed red pepper flakes and a pinch of salt and pepper. Continue cooking until onions are brown and carrots have slightly softened.

Add burger crumbles to the pan and mix. Add in soy sauce, water, and half of the cilantro.

Once fully cooked, serve and top with lime juice and remaining cilantro,

(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.

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.

Preheat oven to 400 F (200 C).

To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.

In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.

Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.

Remove from oven and serve.

Preheat oven to 400 F (200 C) and grease a baking sheet.

Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).

Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.

In a small bowl, whisk together the ginger, garlic, soy sauce, sugar, and apple cider vinegar. Set aside.

In a large bowl, combine cubed tofu, cornstarch, and some salt and pepper. Toss to coat.

Heat oil in a large non-stick skillet over medium-high heat. Add tofu and cook until crispy, 5-8 minutes.

Reduce heat to low and pour in sauce. Stir and cook until sauce thickens, about 1 minute. Serve.

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

Rinse quinoa in a fine mesh colander.

Add quinoa and water to a pot and heat over high heat until boiling.

Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.

Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.

Feel free to season quinoa with any herbs or spices that would pair well with your main dish.

Heat the oil in a large saucepan over medium heat.

Add the garlic, and chopped onion and peppers. Cook until soft.

Add in the cumin, chili powder, and salt and pepper to taste. Stir.

Add in the kidney beans, lentils, tomatoes, veggie crumbles, and the vegetable stock.

Bring to a simmer and cook for 25 minutes.