3300 calorie vegetarian 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.

(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.

Cook rice according to package.

Drain and rinse tofu. Pat dry and press gently to get any extra liquid.

Cube tofu into rough, bite-sized chunks.

Heat oil in skillet over high heat. Add tofu and do not stir until the bottoms are browned, about 5 minutes.

Then gently stir and continue cooking tofu until all sides are browned.

Pour in curry sauce. Bring to a simmer and cook until heated through.

Serve tofu curry over rice.

Spread peanut butter over top of rice cake.

Clean celery and slice to desired lengths

spread peanut butter along center

Slice celery into sticks and serve.

Crack the eggs in a small bowl and whisk together.

Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).

Heat your oil of choice in a frying pan over medium heat.

Add egg mixture and cook to your preferred consistency.

Serve.

Rinse raspberries and serve.

Put all ingredients in a large pot and bring to a boil.

Let cook for 15-20 minutes until lentils are soft.

Season with salt and pepper to taste. 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.

Serve carrots with hummus.

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.

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.

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

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

Rinse raspberries 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.

Slice cucumber into rounds and 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.

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.

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.

Add all ingredients into a bowl.

Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.

Season with salt and pepper if desired. Serve.

Preheat the oven to 400°F (200°C) and bring a large pot of water to a boil.

Toss the broccoli and bell pepper with sesame oil and some salt and pepper. Spread them on a baking sheet and roast for 15-20 minutes, until lightly browned.

While the vegetables roast, cook the pasta in the boiling water according to package instructions. Drain and set aside.

Meanwhile, make the dressing: In a bowl, whisk together the hummus, Dijon mustard, lemon juice, and ginger. Slowly add a drizzle of water until the dressing reaches a sauce-like consistency. Season with salt and pepper to taste.

Toss the cooked pasta with the roasted vegetables and the dressing. Serve.

Cook edamame according to package instructions.

Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.

Beat the eggs with the coriander, chili powder, and some salt and pepper.

Heat the oil in a small frying pan and add the eggs to the pan in an even layer.

Once cooked, sprinkle the cheese on top and cook for another minute.

Fold omelet and serve.

Rinse raspberries and serve.

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.

Enjoy.

Cut tofu into bite-sized pieces.

In a skillet over medium heat, heat about 1/3 of the oil, reserving the rest for later. Add in the tofu and cook until browned on both sides.

Meanwhile, prepare the riced cauliflower according to the package and also prepare the sauce by mixing together the soy sauce, ginger, garlic, sesame seeds, and the remaining oil in a small bowl.

When the tofu is about done, lower the heat and pour in about half of the the sauce. Stir and continue cooking another minute or so until the sauce is mostly absorbed.

In a bowl, add the riced cauliflower and tofu, set aside.

Add the broccoli to the skillet and cook for a few minutes until softened.

Add broccoli and remaining sauce to the cauliflower and tofu bowl. 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.

(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.

Add chickpeas to a large bowl and mash them with the back of a fork.

Stir in greek yogurt, curry powder, celery, sunflower kernels, only half of the lemon juice, and some salt and pepper.

Add greens to a plate and drizzle with remaining lemon juice.

Serve curried chickpea mixture along with greens.

Add all ingredients into a bowl.

Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.

Season with salt and pepper if desired. Serve.