vegan meal plan with over 60g protein

	Breakfast	Lunch	Dinner
Mon	Soy milk yogurt Pick days Swap	Black bean and salsa soup, tortilla chips Pick days Swap	Baked tofu, fruit juice Pick days Swap
Tue
Wed
Thu	Quinoa and black beans Pick days Swap	Tofu lo-mein, fruit juice Pick days Swap
Fri	Pistachios Pick days Swap
Sat	Crispy tenders, mixed vegetables Pick days Swap	Grilled 'cheese' with mushrooms, fruit juice, chunky canned soup (non-creamy) Pick days Swap

protein prep - 6 days

1. Protein shake

110 cals, 24p, 1c, 1f (per meal)

Scale to: , 1 scoop

Water

1 cup(s) (237mL)

Protein powder

1 scoop (1/3 cup ea) (31g)

dinner prep - 3 days

1. Baked tofu

225 cals, 22p, 5c, 12f (per meal)

Scale to: , 24 oz

Extra firm tofu

1 1/2 lbs (680g)

Fresh ginger, peeled and grated

1 1/2 slices (1" dia) (3g)

Sesame seeds

1 1/2 tbsp (14g)

Soy sauce

3/4 cup (180mL)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

Lay tofu cubes onto several layers of paper towel; top with more paper towel. Place something heavy onto the tofu to squeeze excess water from the tofu; let sit until the tofu is drained, 20 to 30 minutes.

Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.

Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.

Mix soy sauce, ginger, and sesame seeds together in a large pan. Marinate tofu in the soy sauce mixture until it absorbs some of the sauce, about 12 minutes per side.

Spread marinated tofu onto the prepared baking sheet.

Bake tofu in preheated oven for 15 minutes, flip, and continue baking until firm and heated through, about 15 minutes more.

2. Fruit juice

85 cals, 1p, 19c, 0f (per meal)

Scale to: , 3/4 cup(s)

Fruit juice

6 fl oz (180mL)

lunch prep - 3 days

1. Black bean and salsa soup

255 cals, 15p, 26c, 3f (per meal)

Scale to:

Black beans

1 1/2 (15.5oz) can (659g)

Vegetable broth

1 cup(s) (mL)

Salsa, chunky

3/4 cup (195g)

Ground cumin

1/4 tbsp (2g)

Sour cream

3 tbsp (36g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

In an electric food processor or blender, combine beans, broth, salsa, and cumin. Blend until fairly smooth.

Heat the bean mixture in a saucepan over medium heat until thoroughly heated.

Top with sour cream when serving.

2. Tortilla chips

140 cals, 2p, 18c, 6f (per meal)

Scale to:

Tortilla chips

1 oz (28g)

breakfast prep - 4 days

1. Soy milk yogurt

135 cals, 6p, 20c, 4f (per meal)

Scale to: , 1 container

Soy milk yogurt

1 container(s) (150g)

dinner prep - 2 days

1. Tofu lo-mein

340 cals, 17p, 26c, 16f (per meal)

Scale to:

Frozen mixed veggies

1/2 lbs (227g)

Olive oil

1 tbsp (15mL)

Water

3/4 cup(s) (178mL)

Soy sauce

1/2 tbsp (8mL)

Oriental flavored ramen

1/2 package with flavor packet (43g)

Extra firm tofu

1/2 lbs (227g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Press tofu between paper towels to remove some of the water; cut into bite-sized cubes. Heat olive oil in large skillet over medium-high heat. Add tofu, and fry until golden brown, about 15 minutes. Stir occasionally to prevent burning.

Meanwhile bring water to a boil in a medium saucepan. Add noodles from ramen package, reserving the seasoning envelopes. Boil for about 2 minutes, until the noodles soften. Drain.

Add the stir-fry vegetables to the pan with the tofu, and season with the ramen noodle seasoning packet. Cook, stirring occasionally until vegetables are tender, but not mushy. Add noodles, and stir to blend. Season with soy sauce and serve.

2. Fruit juice

115 cals, 2p, 25c, 1f (per meal)

Scale to: , 1 cup(s)

Fruit juice

8 fl oz (240mL)

lunch prep - 2 days

1. Quinoa and black beans

390 cals, 20p, 50c, 4f (per meal)

Scale to:

Oil

1/2 tsp (3mL)

Onion, chopped

1/2 medium (2-1/2" dia) (55g)

Garlic, chopped

1 1/2 clove(s) (5g)

Quinoa, uncooked

6 tbsp (64g)

Vegetable broth

3/4 cup(s) (mL)

Ground cumin

4 dash (1g)

Cayenne pepper

1 dash (0g)

Salt

2 dash (2g)

Black pepper

1 dash, ground (0g)

Frozen corn kernels

1/2 cup (68g)

Black beans, rinsed and drained

1 (15.5oz) can (439g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes.

Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes.

Stir frozen corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and cilantro.

breakfast prep - 2 days

1. Pistachios

190 cals, 7p, 6c, 14f (per meal)

Scale to:

Pistachios, dry roasted, without shells or salt added

1/2 cup (62g)

dinner prep - 1 days

1. Grilled 'cheese' with mushrooms

150 cals, 5p, 15c, 7f (per meal)

For 1 Meal

Bread

1 slice(s) (32g)

Thyme

4 dash, ground (1g)

Olive oil

1/4 tbsp (4mL)

Mushrooms

4 tbsp, chopped (18g)

Vegan cheese, sliced

1/2 slice(s) (10g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.

Put the cheese on one slice of bread and put the mushrooms on top.

Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.

Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.

2. Fruit juice

55 cals, 1p, 13c, 0f (per meal)

For 1 Meal

Fruit juice

4 fl oz (120mL)

3. Chunky canned soup (non-creamy)

125 cals, 9p, 12c, 3f (per meal)

For 1 Meal

Chunky canned soup (non-creamy varieties)

1/2 can (~19 oz) (263g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Prepare according to instructions on package.

lunch prep - 1 days

1. Crispy tenders

305 cals, 22p, 28c, 12f (per meal)

For 1 Meal

Meatless chik'n tenders

5 1/3 pieces (136g)

Ketchup

4 tsp (23g)

Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.

Cook chik'n tenders according to package.

Serve with ketchup.

2. Mixed vegetables

50 cals, 2p, 6c, 0f (per meal)

For 1 Meal

Frozen mixed veggies

1/2 cup (68g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Prepare according to instructions on package.

vegan meal plan with over 60g protein

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