3200 calorie vegan meal plan

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

Slice cucumber into rounds and serve.

Mix hummus and lemon juice together with a pinch of salt/pepper. Mix until a sauce-like consistency forms. If needed, add a splash of water to thin it. Set aside in the fridge.

Add half of the oil to a skillet over medium heat and add the chickpeas. Cook for about 4 minutes, stirring occasionally. Sprinkle in the paprika and some salt and cook for 30 more seconds. Transfer chickpeas to a dish and set aside.

Add the remaining oil to the skillet and cook the chik'n strips for the length of time listed on its package instructions. Sprinkle in the thyme and some salt/pepper and remove from heat.

Assemble salad by placing the chickpeas, chik'n, tomatoes, onion, and olives on a bed of greens. Pour dressing on top and serve.

Meal prep tip: for best results, store prepared ingredients (chik'n, chickpeas, olives, onion, tomatoes) together in an airtight container in the fridge. Keep them separate from the greens and dressing until ready to serve.

Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.

Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.

Cook patties according to package instructions. Serve.

(Optional) Toast bread.

Spread hummus over bread and serve.

Heat oil in a skillet over medium heat. Fry the tempeh for 3-5 minutes on each side until browned and heated through.

Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.

Assemble the wrap by topping the tortilla with the bbq tempeh, coleslaw, and bell pepper. Wrap up and serve.

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

Heat the oil in a skillet over medium heat.

Add the seitan and cook for about 5 minutes, until browned. Sprinkle with nutritional yeast.

Place the seitan on a bed of spinach.

Top with tomatoes, avocado, and salad dressing. Serve.

If chik'n strips are frozen, follow package microwave instructions and cook until soft but not fully cooked.

Rub sesame oil over over the chik'n strips and skewer them.

Cook skewers in a skillet or grill pan over medium heat until browned on the outside and cooked through.

Meanwhile, prepare sauce by mixing together the peanut butter, ginger, and lime juice. You can add a splash of water to adjust the thickness of the sauce, if desired.

Serve skewers with peanut sauce and enjoy.

Mix ingredients together in a bowl and serve.

Put the oatmeal in a bowl and pour the milk over it.

Microwave for 90 seconds - 2 minutes.

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.

Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.

Pat the tofu dry and cut into cubes.

Preheat the oven to 350°F (175°C) and lightly grease a baking sheet.

Heat a small skillet over medium heat. Toast the sesame seeds until fragrant, about 1-2 minutes.

In a large bowl, toss the tofu cubes with soy sauce, ginger, and toasted sesame seeds until evenly coated.

Spread the tofu on the prepared baking sheet and bake for 15 minutes. Flip the cubes and continue baking until firm and heated through, about 15 minutes more. Serve.

Rinse the collards, pat them dry, remove their stems, and chop up the leaves.

Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.

Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).

Season with salt and serve.

Heat oil in a skillet over medium heat. Add tempeh 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 vegan ranch.

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

Make orange sauce. In a small bowl whisk together the garlic, orange juice, sugar, soy sauce and sriracha. Set aside.

In a large bowl toss the cubed tofu with the cornstarch and sesame seeds.

Heat sesame oil in a skillet over medium heat. Add tofu and fry until crispy, 5-8 minutes.

Pour in orange sauce and cook until thickened and warmed, 1-2 minutes.

Serve.

Rinse the collards, pat them dry, remove their stems, and chop up the leaves.

Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.

Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).

Season with salt and serve.

Cut bell pepper into strips.

Serve with hummus to dip in.

Heat only half of the oil in a skillet over medium heat. Add cubed sweet potato and cook until lightly browned, about 4-5 minutes.

Add water and cover to steam until sweet potatoes are easily pierced with a fork, 3-5 minutes.

Add in sliced onion and some salt and pepper. Cook until onions have softened, about 6-8 minutes. Transfer hash to a plate and wipe skillet clean.

Heat remaining oil to a skillet over medium heat and crumble tofu into the skillet. Stir in nutritional yeast, smoked paprika, and some salt and pepper. Cook until tofu starts to become a little crispy.

Plate tofu with sweet potato hash and serve.

Toss the zoodles and coleslaw in a bowl to mix together.

In a small bowl, mix together the peanut butter, soy sauce, and lime juice. Slowly add in water, just enough so that the mixture has a sauce-like consistency.

Pour peanut butter mixture over zoodles and mix well.

Top with green onions, sesame seeds, and chia seeds (optional).

Serve.

Preheat skillet to medium-low with half of the oil.

Place one slice of bread on the skillet and top with cheese and the other slice of bread.

Grill until lightly browned- remove from skillet and add remaining oil. Flip the sandwich and grill the other side. Continue until cheese is melted.