3200 calorie vegetarian meal plan

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.

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

Add the rice, water, and a pinch of salt to a pot and stir.

Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.

Remove from the heat and let sit, covered, for 5 minutes.

Fluff with a fork and serve.

Drain tofu. Pat dry with a towel and press gently to remove any extra liquid. Slice into strips and coat with oil.

Heat skillet over medium heat. Add tofu and do not flip until the bottoms are browned, about 5 minutes. Flip and cook for another 3-5 minutes until tofu is crisp. Remove from skillet and set aside.

Add broccoli to the skillet with a splash of water and cook, stirring occasionally, until steamed and softened, about 5 minutes.

Pour the barbecue sauce over the the tofu to coat it. Serve tofu alongside broccoli and pineapple.

Preheat oven to 375°F (190°C).

Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the goat cheese and tomato.

Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.

Bake for 15 until the egg is set and top is golden. Serve.

Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.

Heat oil in a skillet over medium low heat.

Crack egg(s) into the skillet and cook until egg whites are no longer liquidy. Season with salt and pepper and serve.

Approximately 3/4 cup = 1 oz

Toast the bagel to desired toastiness.

Spread the butter.

Enjoy.

Slice celery into sticks and serve.

Cook the rice and frozen veggies according to their packages. Set aside.

Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.

Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.

Serve over rice.

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

Prepare according to instructions on package.

Mix greens and dressing in a small bowl. 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.

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.

Toast bread if desired. Spread the peanut butter on one slice of bread and the jelly on the other.

Put the slices of bread together and enjoy.

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.

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

Microwave for 90 seconds - 2 minutes.

Pour into a glass and drink.

In a small skillet, add your oil of choice over medium-high heat.

Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.

Add eggs, and stir to scramble them with the veggies.

When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.

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.

Prepare according to instructions on package.