2300 calorie vegan meal plan

Slice an apple and spread peanut butter evenly over each slice.

In a small bowl, combine bread crumbs, garlic powder, coriander, cumin, and black pepper. In a separate bowl, add the soy sauce.

Dip the seitan nuggets in the soy sauce, then in the bread crumb mixture until fully coated. Set aside.

Heat oil in a skillet over medium heat. Fry seitan until browned on all sides.

Serve with ketchup.

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.

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 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.

Add potatoes to a pot, cover with water, and boil for 10-15 minutes until fork-tender. Drain and mash the potatoes with a fork. Season with salt and pepper.

In a large bowl, mix the mash potatoes and brussels sprouts. Season generously with salt and pepper.

Form into patties (use number of patties listed in recipe details).

Heat oil in a skillet over medium heat. Press patties into the oil and leave undisturbed until browned on one slide, about 2-3 minutes. Flip and cook the other side.

Serve with hot sauce.

Cook links according to package instructions. Serve.

Cook patty according to instructions on package.

When done, put on bun and top with vegan cheese, greens, and ketchup. Feel free to add other low-calorie toppings like mustard or pickles.

Heat oil in a skillet over medium heat.

Add mushrooms to the skillet and cook until softened, about 5-10 minutes.

Season with salt/pepper and any spices or herbs you have on hand. 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.

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.

Mix ingredients together in a bowl and serve.

If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.

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,

Mix all vegetables in a large bowl.

Drizzle salad dressing over when serving.

Cut carrots into strips and serve.

Slice celery into sticks and serve.

Cook patty according to instructions on package.

When done, put on bun and top with greens and ketchup. Feel free to add other low calorie toppings like mustard or pickles.

Mix ingredients together in a bowl and 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.

Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.

Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.

Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.

Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.

Season with salt and pepper to taste. Serve hot or cold.

Spread peanut butter over top of rice cake.

Rinse tomatoes, remove any stems, and serve.

(Optional) Toast bread.

Spread hummus over bread and serve.

Cook rice according to its package instructions. Set aside.

In a non-stick pan, stir fry tempeh, mushrooms, and bell pepper, stirring frequently over medium-high heat.

Once tempeh has browned and vegetables have softened, add spices, soy sauce, and some salt/pepper. Stir.

Combine rice with the tempeh and vegetable mixture. Serve.

In a large bowl, add the lettuce, tomato, and carrots; mix.

Pour dressing over when serving.

Prepare according to package instructions.

Serve.

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.