vegan meal plan with over 50g protein

Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.

Add the cheese and lightly mix until it melts. Transfer veggies to a plate.

Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.

When the seitan is done, add the veggies back in and mix until well-combined.

Add the filling to the bun and serve!

Rinse tomatoes, remove any stems, and serve.

Preheat oven to 350 F (180 C).

Cut the top off each tomato and discard.

Take a spoon and hollow out each tomato, being sure not to puncture the walls. Discard the pulp and seeds.

Dry out the inside of the tomatoes with a paper towel. Salt insides and turn up side down over a paper towel to allow for further draining; set aside.

Dice zucchini and onion.

Heat oil in a skillet over medium heat. Add in zucchini, onion, Italian seasoning, and salt/pepper (to taste). Sauté until veggies have softened, about 4 minutes.

Toss in spinach and cook for another 2 minutes until wilted. Remove from heat.

Place tomatoes right side up on a baking dish. Take about half of the cheese and sprinkle at the bottom the tomatoes.

Stuff tomatoes with the veggie mixture and top with remaining cheese.

Bake for about 20-25 minutes until tomatoes are piping hot.

Optionally: place under broiler for about a minute to brown cheese.

Add cheese, spinach, and avocado slices to one half of the tortilla. Fold tortilla in half and gently press together.

Heat oil in a skillet over medium heat. Add quesadilla and cook until golden, about 2-3 minutes per side.

Slice and serve with salsa.

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

Cook quinoa according to directions on package, except add in cumin and turmeric to the water while it cooks.

While quinoa cooks, prepare remaining ingredients. (Optionally: you can halve the bell pepper and roast in the broiler for about 10 minutes, flipping once, or until skin blisters. Remove the skin and finely chop. This is optional and you can also just use finely chopped, raw bell pepper.)

When quinoa is cooked, let it cool for 5 minutes and then mix in all remaining ingredients.

Season with salt and pepper to taste. Serve.

Slice tofu into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.

Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.

In a large bowl, add the lettuce, tomato, and carrots; mix.

Pour dressing over when serving.

Add potatoes to a pot, cover with water, and boil for 10-15 minutes until fork-tender. Drain and mash the potatoes with a fork. Season with salt and pepper.

In a large bowl, mix the mash potatoes and brussels sprouts. Season generously with salt and pepper.

Form into patties (use number of patties listed in recipe details).

Heat oil in a skillet over medium heat. Press patties into the oil and leave undisturbed until browned on one slide, about 2-3 minutes. Flip and cook the other side.

Serve with hot sauce.

Cook chik'n tenders according to package.

Serve with ketchup.

Mix greens and dressing in a small bowl. 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.

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.

In a large bowl, add the lettuce, tomato, and carrots; mix.

Pour dressing over when serving.

Heat a large skillet on medium-low and add oil. Add in chopped onion and garlic and stir occasionally.

Meanwhile chop carrots into small sticks. Add carrots in with the onions along with crushed red pepper flakes and a pinch of salt and pepper. Continue cooking until onions are brown and carrots have slightly softened.

Add burger crumbles to the pan and mix. Add in soy sauce, water, and half of the cilantro.

Once fully cooked, serve and top with lime juice and remaining cilantro,

Mix ingredients together in a bowl and serve.

If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.

Mix until well-combined.

Serve.

Cut carrots into strips and serve.

Cook the pasta as directed on the package.

Top with sauce and enjoy.

Mix all vegetables in a large bowl.

Drizzle salad dressing over when serving.

Preheat oven to 425°F (220°C).

Combine cubed tofu, cajun seasoning, oil, and some salt and pepper on a baking sheet. Toss to coat.

Bake until crisp, 20-25 minutes. 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.