3100 calorie high protein vegetarian meal plan

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.

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.

Beat eggs in medium bowl until blended.

Heat oil in large nonstick skillet over medium heat until hot.

Pour in egg mixture.

As eggs begin to set, scramble them.

Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.

Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.

Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.

Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.

Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.

Meanwhile, prepare the avocado and tomato.

Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.

Serve chilled.

Remove nectarine pit, slice, and serve.

Heat olive oil in a skillet over medium-low heat.

Add onions and garlic, and cook, stirring until lightly browned.

Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.

Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.

Cook, stirring until thickened, and serve immediately.

Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.

Meanwhile, prepare the avocado and tomato.

Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.

Serve chilled.

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 boil, covered, for 30 minutes.

Pour the rice into a strainer over the sink and drain for 10 seconds.

Return the rice to the same pot, off the heat.

Cover immediately and set aside for 10 minutes (this is the steaming part).

Uncover, mix in butter, and season with salt and pepper.

Cook vegan meatballs according to package.

Heat up pasta sauce on stove or in microwave.

When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.

Serve.

Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.

Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.

Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.

Add salt and pepper to taste and serve with eggplant circle that had been set aside.

Preheat oven to 400°F (200°C).

Combine lentils and water in a small saucepan. Cook according to package instructions. Drain any remaining water. Set aside.

Coat the potatoes and peppers separately with the oil and season them with paprika and some salt and pepper. Place the potato slices on one side of a baking sheet and bake for 10 minutes. After the initial 10 minutes, add the peppers to the other side of the same baking sheet. Continue baking both the potatoes and peppers for an additional 20 minutes until they are soft.

Mix the cooked peppers with the lentils and season with some salt and pepper. Top the lentil and pepper mixture with the potatoes, sour cream, and jalapeno. Serve.

Arrange the tomato and mozzarella slices in an alternating fashion.

Sprinkle the basil over the slices and drizzle with dressing.

Mix until well-combined.

Serve.

Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.

Cut tempeh into nugget-shaped slices.

In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.

Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.

Bake in the oven for about 30 minutes or until peanut butter has formed a crust.

Drizzle extra sauce on top and serve.

Mix ingredients in a bowl and serve.

For leftovers you can simply mix all the ingredients in advance and store in a tupperware in the fridge and then just serve and dress each time you eat.

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.

Beat eggs, milk, salt and pepper in medium bowl until blended.

Heat butter in large nonstick skillet over medium heat until hot.

Pour in egg mixture.

As eggs begin to set, scramble them.

Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains.

Heat oil in a skillet over medium heat. Add onion, bell pepper, and some salt and pepper. Saute 8-10 minutes, stirring occasionally until vegetables have softened.

Stir in tomato paste, paprika, and cumin. Cook 1-2 minutes.

Stir in chickpeas and water. Reduce heat and bring to a simmer and cook until liquid has reduced, about 8-10 minutes.

Stir in spinach and cook for 1-2 minutes until wilted. Season to taste with salt and pepper. 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.

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.