Are you ready to energize your day with a delicious and balanced meal plan? I’m excited to share my 1,400 Calorie Vegan Meal Plan that’s not only nutritious but also bursting with flavor! Whether you’re looking for quick family dinners or simply want to explore easy pasta recipes, this meal plan has got you covered. Let’s dive into this delightful journey of plant-based goodness!
Why You’ll Love This Recipe
- Perfectly balanced for energy and satisfaction.
- Easy to prepare, making it ideal for busy weeknights.
- Delicious flavors that even non-vegans will love!
- Great for meal prepping, so you can enjoy it throughout the week.
- Includes a variety of ingredients to keep your meals exciting.
Ingredients
To create this vibrant meal plan, you’ll need the following ingredients:
- 1/2 Avocado
- 1 Banana
- 250 ml Coconut Milk Drink (carton)
- 45 grams Vanilla Vegan Protein Blend (70%)
- 1/2 tsp Brown Sugar
- 65 grams Quinoa
- 80 grams Tofu
- 1/2 tsp Brown Sugar
- 1/4 tsp Ground Cinnamon
- 1 1/2 tsp Olive Oil
- 75 grams Broccoli
- 2 tsp Olive Oil
- 100 grams Tofu
- 1/2 tsp Dried Oregano Leaves
- 1/4 tsp Garlic Powder
- 1/4 tsp Onion Powder
- 1/4 tsp Paprika
- 1 medium Onion
- 1 clove Garlic
- 1 Green Bell Pepper
- 100 grams White Button Mushrooms
- 20 grams Pumpkin Seeds
- 100 grams Red Grapes
Full ingredient list with measurements is provided in the printable recipe card below.
How to Make the Recipe
Let’s get cooking! Here’s how to whip up this delightful meal plan:
- Start by placing your quinoa in a saucepan to cook over medium heat with 1 part quinoa to 2 parts water.
- Allow it to gently simmer for about 15-20 minutes until all the water has been absorbed.
- In the meantime, take out a bowl and combine the cubed tofu with the brown sugar, cinnamon, salt, and pepper.
- Heat your favorite frying pan over medium-high heat, add the olive oil, and then the tofu. Cook for around 5 minutes per side until golden brown.
- Once the tofu is beautifully browned, turn off the heat and let it rest for 5 minutes.
- Bring a pot of water to boil and add the broccoli florets. Blanch for 1 minute, then drain.
- Divide the portions evenly among your meal prep containers. If meal prepping, cover and refrigerate for up to 4 days. To serve, reheat in the microwave on high for 2 minutes (adding spicy sauce is a treat!).
- For the stir-fry, chop the tofu, onion, bell pepper, and mushrooms into bite-sized cubes. Finely chop the garlic.
- Heat half the olive oil in a medium-sized pan over medium to high heat. Add the tofu and allow it to lightly brown before adding the oregano, garlic powder, onion powder, and paprika. Season with salt and pepper.
- After about 5 minutes, when the tofu is cooked through, place it in a bowl and set aside.
- Using the same hot pan, add the remaining oil, onion, and garlic, allowing those wonderful fragrances to fill your kitchen.
- After about 3 minutes, add the mushrooms and bell pepper to the pan. Allow them to soften for another 3-4 minutes, then add the tofu back to the mix.
- Give these ingredients about 2 minutes of care before serving in your favorite bowl with a sprinkle of parsley on top.
Pro Tips for Making the Recipe
Here are some helpful suggestions to elevate your cooking experience:
- Feel free to swap out vegetables based on what you have on hand. This recipe is versatile!
- For a creamier texture, add a splash more coconut milk to your smoothie.
- Experiment with different spices to customize the flavor of your tofu stir-fry.
- Make sure to let the tofu rest after cooking for the best texture.
- Don’t skip the blanched broccoli; it adds a lovely crunch and vibrant color!
How to Serve
This meal plan is perfect for lunch or dinner! Serve the quinoa and tofu stir-fry in a bowl, topped with fresh pumpkin seeds for added crunch. Pair it with a refreshing side of red grapes for a sweet finish. If you’re looking for weeknight dinner ideas, this meal is not only filling but also quick to prepare!
Make Ahead and Storage
Meal prepping is a breeze with this recipe! Store your portions in airtight containers in the refrigerator for up to 4 days. When you’re ready to enjoy, simply reheat in the microwave. This makes it a fantastic option for those busy days when you need something nutritious and satisfying without the fuss.
So there you have it! My 1,400 Calorie Vegan Meal Plan is not just a meal; it’s a delightful experience that fuels your body and satisfies your taste buds. If you’re also a fan of sweet treats, don’t forget to check out my Decadent Chocolate Cake or the Ultimate Chocolate Indulgence Cake for a perfect dessert pairing. Happy cooking!
1,400 Calorie Vegan Meal Plan
Ingredients
Method
- Blend all smoothie ingredients until smooth, adding water as needed.
- Cook quinoa in boiling water for 15-20 minutes until water is absorbed.
- Marinate tofu with brown sugar, cinnamon, and spices; then pan-fry until browned.
- Blanch broccoli for 1 minute, then drain.
- Stir-fry tofu with vegetables and spices for 5-7 minutes, then serve with quinoa and smoothie.