2300 calorie high protein vegetarian meal plan

Toast the bread to desired toastiness.

Spread the butter on the bread.

Rinse blackberries and serve.

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

Layer the ingredients to your liking, or just mix together.

You can store in fridge overnight or take with you on the go, but granola will not stay as crunchy if it's mixed throughout.

Slice english muffin through the center.

Optional: toast in a toaster oven for a couple minutes.

Spread butter on each side.

Serve.

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 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.

Heat oil in a pot over medium heat.

Add the garlic and cook until fragrant, about 1 minute.

Stir in the crushed red pepper and a pinch of salt and pepper. Cook for 30 seconds.

Add the kale and saute until slightly wilted.

Stir in the white beans and vegetable broth.

Cover and simmer for 10 minutes. (For a thicker stew, leave the pot uncovered.)

Top with parmesan and 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.

Heat a small, non-stick skillet over medium heat and spray with non-stick spray.

Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.

Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.

Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.

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)

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.

Cut seitan into bite-sized shapes

Heat oil in a pan over medium heat.

Add seitan and cook for a few minutes on each side until edges are browned and crispy.

Add in teriyaki sauce and mix until fully coated. Cook for one more minute.

Remove 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.

Heat oil in a skillet over medium heat. Add cubed tofu with a sprinkle of salt and fry until crispy, stirring occasionally.

Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.

Serve tofu with ranch.

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.

Heat oil in a skillet over medium-high heat. Add seitan and cook until crispy in places, about 4-6 minutes. Season with oregano, cumin, salt and pepper and cook, stirring frequently, until fragrant, about 1 minute.

Top pitas with seitan, cucumber, onion, and tomato. Drizzle with tzatziki. Fold up and serve.

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.

Place rinsed lentils in a pot and add water. Cover and bring to a boil. Reduce heat to low and cook for 20 minutes, stirring occasionally.

Meanwhile, preheat the oven to 425 F (220 C).

Drain the lentils, put them back in the pot and mix in all remaining ingredients.

Line a baking sheet (or two) with parchment paper (or foil). Spread lentils over in an even layer. Bake for 12 minutes, stir lentils around, and then bake for another 12 minutes or so. Keep an eye on them towards the end to make sure they don't burn, but make sure they are completely crunchy and have no moisture before removing.

Serve.

To store: Let lentils cool completely and then store in an airtight container. Can last up to 2 weeks.

Prepare rice & water according to package instructions (adjust amount of water if needed) and set aside.

Meanwhile, add carrots, bell pepper strips, and a small splash of water into a pan over medium heat. Cook, stirring frequently until vegetables lightly steam and soften. Add in chik'n strips and cook until they are cooked through (check package instructions for additional details).

Add brown rice and soy sauce into the pan and combine. Heat through for a couple minutes and serve.

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.

Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.

Pour the water over it and microwave for 90 seconds - 2 minutes.

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 ingredients together in a bowl and serve.