Week 2 – Vegetarian Meal Plan Recipes

Here are the recipes for week 2 of our Vegetarian Meal Plan.  If you see something you don’t like or don’t eat, modify it or omit it and find another recipe or option online.  Enjoy!

Frequently used recipes:

Side Salad

• 2 cups of greens (spinach, romaine, your choice)
• ¼ cucumber
• 8 cherry tomatoes
• 1 slice of red onion
• 1tbsp. Balsamic vinegar

Calories 87, Protein 3, Carbs 20, Fat 0

Vegan Yogurt * makes 3 4oz. servings

• 1 package of mori-nu silken tofu (shelf able tofu found in Asian section of grocery stores)
• 1 banana
• 2 tbsp. lemon juice
• 1 tbsp. maple syrup (more to taste)

Blend all ingredients in blender or food processor until smooth and creamy. Will keep in the fridge for up to a week. Some discoloration may occur due to banana.

Calories 114, Protein 8g, Carbs 17g, Fat 2g

Tortilla Chips

To make tortilla chips, cut two corn tortillas into 8 pieces each and bake at 350 for 10 minutes or until crispy.

Calories 100, Protein 2g, Carbs 20g, Fat 2g

 

Day 1

Breakfast – Cinnamon Raisin Oatmeal

• 3⁄4 cup hot water
• 3 tbsp raisins
• 1⁄2 cup rolled oats (uncooked)
• 1⁄4 cup unsweetened applesauce
• 1 tsp pure maple syrup
• ground cinnamon

Soak raisins in hot water for 10 minutes. Pour soaking water, raisins and oats into a saucepan. (You can add more water if you like your oatmeal to be more soupy.) Once cooked, mix oatmeal and raisins with applesauce and ground cinnamon as desired. Drizzle with pure maple syrup and serve.

Calories 355, Protein 6g, Carbs 77g, Fat 3g

Lunch – Leftover Lentil Soup

From previous week

Calories 351, Protein 14.6g, Carbs 38g, Fat 16.2

Dinner – Sloppy Joes On Whole Wheat with Baby Carrots *makes 4 servings

• 12 oz. Soyrizo, Vegan Chorizo
• 1 green bell pepper
• 1 small onion chopped
• 1/2 cup mushrooms
• 1 tbsp. olive oil
• 1 garlic cloves, minced

Heat oil in pan. Add garlic & onions first, Then add peppers & mushrooms. Saute until soft.
Split the wrapping on the soyrizo & add to the pan. Stir & heat until hot throughout. Sprinkle on fresh cilantro

Serve on toasted whole wheat buns.

Calories without bun:  224, Protein 11.6g, Carbs 14g, Fat 15.4

** leftovers can be frozen

Snacks

½ Cup Corn with Hot Sauce and Lime

Calories 66, Protein 2g, Carbs 15g, Fat 1g

8 Strawberries

Calories 32, Protein 0, Carbs 1g, Fat

 

Day 2

Breakfast – Banana Blueberry Smoothie

• ½ cup Blueberries
• 1 banana
• 1 cup almond milk

Blend until smooth.

Calories 172, Protein 3, Carbs 39g, Fat 3

Lunch – Leftover Sloppy Joes

Calories without bun:  224, Protein 11.6g, Carbs 14g, Fat 15.4

Dinner – Tofu Tacos

• 1 block of extra firm tofu drained,  pressed and cut into small cubes (you will have leftover tofu)
• 2 tbsp tomato paste
• ¼ cup vegetable broth
• 1 tsp. chili powder
• 1 tsp. paprika
• 2 corn tortillas
• ½ tomato diced
• ½ cup shredded lettuce
• ¼ cup black beans

Combine tomato paste with veg broth and spices. Pour on top of tofu and allow to marinade for a few minutes. Heat beans and warm tortillas.  Cook tofu in sauce until it is heated thoroughly and most of the liquid is absorbed.  Top tortillas with ½ tofu mixture and remaining ingredients. Save leftover tofu.

Calories 359, Protein 28, Carbs 37g, Fat 14g

Snacks

1 Peach

Calories 52, Protein 1, Carbs 14g, Fat 0g

3 oz. Baby Carrots

Calories 35, Protein 1g, Carbs 6g, Fat 0

 

Day 3

Breakfast – Whole Grain Waffles with Yogurt and Strawberries

• Two frozen whole grain waffles of your choice, toasted
• Top with 4oz yogurt and 1 cup of strawberries.

Calories 299, Protein 11g, Carbs 48g, Fat 6g

Lunch – Peanut Butter and Honey on Whole Wheat w/ Baby Carrots

• 2 tbsp peanut butter
• 1 tbsp honey
• 2 slices whole wheat bread
• 3 oz baby carrots

Make sandwich, eat carrots on the side.
Calories 427, Protein 14g, Carbs 58g, Fat 18g

Dinner – Black Bean Soup with Baked Tortilla Chips * makes 2 servings

• 1 cup frozen corn, thawed
• 1 cup salsa
• 1½ cups vegetable broth
• ½ tsp cumin
• a dash of hot sauce
• 15 ounces black beans, drained and rinsed

Place 1 cup beans, salsa, broth and cumin in a blender and puree until smooth. Transfer to a medium saucepan and add remaining ingredients except chips. Stir to combine and heat thoroughly over low. Once warmed, serve and garnish with broken chips.

Calories 308, Protein 17g, Carbs 57g, Fat 3g

Snacks

1 Orange

Calories 81, Protein 2g, Carbs 21g, Fat 0g

1 Apple

Calories 72, Protein 0, Carbs 19g, Fat 0

 

Day 4

Breakfast – Coffee Smoothie

• 1 cup almond milk
• 1 banana
• ½ tbsp. instant coffee
• 1 tbsp. cocoa powder
• 1 tbsp. vegan dark chocolate chips (optional)
• 6 strawberries

Blend ingredients (you can eat strawberries on the side if you prefer).

Calories 220, Protein 3g, Carbs 41g, Fat 8g

Lunch – Leftover Tofu Tacos

If you are taking this to work, take the ingredients packaged separately.

Calories 359, Protein 28, Carbs 37g, Fat 14g

Dinner – Pineapple Teriyaki Chickpeas *makes 2 servings

• 15 ounces chickpeas, drained and rinsed
• ¼ cup teriyaki sauce
• 2 cups cooked brown rice
• 1 cup salsa

Combine chickpeas and teriyaki in frying pan. Allow to marinate at least 5 minutes (the longer the better). Turn heat to medium and cook, stirring regulary or until most of the liquid has absorbed, about 10 minutes. Spoon chickpeas over rice and top with fresh pineapple or mango salsa

Calories 505, Protein 20g, Carbs 99g, Fat 4g

Snacks

4 oz. yogurt

Calories 114, Protein 8g, Carbs 17g, Fat 2g

¼ cup raisins

Calories 118, Protein 1g, Carbs 31g, Fat 0g

 

Day 5

Breakfast – Fruit Wrap

• 1 whole wheat tortilla
• 2 tbsp. peanut butter
• 1 banana, sliced
• ¼ cup strawberries, sliced

Spread peanut butter on tortilla. Add banana and strawberries, roll and eat.

Calories 437, Protein 12, Carbs 56g, Fat 20g

Lunch –Leftover Black Bean Soup

Calories 308, Protein 17g, Carbs 57g, Fat 3g

Dinner – Tofu Broccoli Bowl

• ½ block of tofu (save other half for burritos on Sunday!) drained and pressed. Marinade in ¼ cup of soy sauce and bake at 400 for 20 minutes or until desired firmness
• ½ cup of brown rice, cooked
• 1 cup broccoli florets
• 1 red bell pepper, seeded and sliced

Sautee in 1 tbsp. sesame oil until desired tenderness (don’t overcook, veggies should have a little crispness to them)

Sauce:

• 2 tbsp. soy sauce or Bragg liquid aminos
• 1 tbsp. apple cider vinegar
• 1 tbsp. pure maple syrup
• ½ tbsp. sesame oil
• ½ tsp. red pepper flakes
• 1 clove of garlic, minced
• 1 tsp. sesame seeds

Combine in a small bowl.  Place brown rice in bowl. Top with broccoli, peppers and baked tofu. Pour sauce on top and enjoy.

Calories 502, Protein 36, Carbs 56g, Fat 23g

Snacks

8 Celery Sticks (4”)

Calories 38, Protein 0g, Carbs 10g, Fat 0g

1 Apple

Calories 72, Protein 0, Carbs 19g, Fat 0

 

Day 6

Breakfast – Pancakes with Raspberry Jam

• 1/4 cup whole-wheat flour
• 1/2 tsp baking powder
• 1/8 tsp ground cinnamon
• 1/4 cup unsweetened almond milk
• 1 1/2 tsp pure maple syrup
• 2 tbsp. raspberry preserves

Whisk flour, baking powder, and ground cinnamon together in a large bowl. Combine almond milk with maple syrup. Pour wet mixture into dry mixture and stir until just combined – a few lumps are ok. Heat skillet over very low heat. Spray skillet lightly with cooking spray (optional) and pour 1/4 cup of batter. Cook on one side until bubbles form, gently flip, and cook for another 2-3 minutes. Top with raspberry preserves.

Calories 271, Protein 4g, Carbs 65g, Fat 2g

Lunch – Leftover Teriyaki Chickpeas

Calories 505, Protein 20g, Carbs 99g, Fat 4g

Dinner – Asian Ginger Noodles *makes 2 servings

• 6 ounces thin whole wheat spaghetti
• 3 green onions, sliced
• ¼ cup rice vinegar
• 1 ½ tbsp. low sodium soy sauce
• 1-2 tbsp. freshly grated gingerroot
• 2 tablespoons honey
• 1 ½ tsp. sesame oil
• ¾ teaspoon chili paste
• ¾ teaspoon toasted sesame seeds

Cook spaghetti according to package directions; drain. In a small bowl, whisk together all remaining ingredients. Place hot cooked spaghetti in a large bowl, add the sauce mixture and toss to coat. Serve warm.

Calories 398, Protein 16g, Carbs 71g, Fat 5.5g

Snacks

Frozen banana

Calories 105, Protein 1, Carbs 27g, Fat 0

 

Day 7

Breakfast – Breakfast Burrito

• ½ recipe tofu scramble: (use leftover tofu from earlier in the week)
• ½ package of firm tofu, press some of the water out by hand
• ½ small Onion, diced
• ½ clove garlic
• ½ tbsp. olive oil
• ½ tsp. Turmeric
• ¼ tsp. paprika
• 1 ½ tbsp. Nutritional Yeast
• 1 tbsp. Dijon Mustard
• 2 tbsp. Salsa
• 1 cup Spinach
• Salt and pepper to taste

Heat oil in a large skillet. Add onions and garlic and sauté until they begin to turn translucent. Add tofu, crumbling. Use a spatula to further break tofu up tofu. Add nutritional yeast, mustard, salsa and spices. Combine well and cook until heated. Add spinach and cook until desired tenderness.  Wrap in a whole wheat tortilla adding more salsa or hot sauce as desired.

Calories 468, Protein 27g, Carbs 16g, Fat 20

Lunch – Leftover Noodles

Calories 398, Protein 16g, Carbs 71g, Fat 5.5g

Dinner – Veggie Lasagna

• 1 jar marinara sauce
• 3  ounces whole wheat  lasagna noodles
• 5 ounces part-skim ricotta cheese or 1/3 lb drained and mashed soft tofu
• 1 cup lightly steamed vegetables (any veggies… spinach, broccoli, mushrooms…)
• 3 ounces dairy-free mozzarella cheese, grated

Cook lasagna noodles as directed. Rinse and pat dry, lay in a single layer on wax paper until ready to use.  Preheat oven to 350°F.  Spread a thin layer of sauce on the bottom of a small baking dish (a bread pan would work for this as well if you are only making for one person. Cover with a layer of noodles. Place ricotta in a bowl and add about 1/4 cup of water, stirring until blended. Spread 1/3 of this mixture over the pasta (you can use a cake spatula). Spread 1/3 of the remaining pasta sauce over the cheese. Spread 1/3 of the vegetables over the sauce. Sprinkle 1/3 of the mozzarella over the veggies. Repeat twice starting with the noodles and ending with the mozzarella. Cover and bake until the noodles are tender (35 to 40 minutes). Remove cover and bake 5 minutes until cheese starts to become golden. Remove from oven and allow to stand for 5 minutes before cutting into squares.

Calories 330, Protein 6g, Carbs 25g, Fat 16g

Snacks

1 oz. mixed nuts

Calories 170, Protein 20g, Carbs 5g, Fat 15g

1 Tomato Sliced

Calories 22, Protein 1g, Carbs 5g, Fat 0