Sweet & Spicy Ginger Tofu With Vegetables  

Sweet & Spicy Ginger Tofu With Vegetables  

About The Recipe

This healthy recipe for tofu with vegetables & rice is just what you need for your next plant protein meal. The flavors, such as ginger garlic & molasses, come together in such an amazing and refreshing way. You’ll never look at tofu the same way again once you have a taste. It pairs so well with the veggies and rice too. This dish is great for healthy meal prep too.

What texture of tofu should I use for sweet & spicy ginger tofu? 

There are 6 common tofu textures categorized according to firmness. They are labeled: silken, soft, medium, firm, extra firm, and super firm.

  • Silken tofu: very soft, best used for desserts, soups, and sauces.
  • Soft tofu: still pretty soft, also good for purées, desserts, sauces, and soups
  • Medium: firm enough for nuggets with a soft center.
  • Firm: great for nuggets, stirfrys, and vegan cheese crumbles.
  • Extra firm: perfect for firm nuggets and stir frys with firm center. Holds shape really well. 
  • Super firm: extremely firm, great for tofu steaks. 

See The Tofu Recipe Video

Tofu Rice Bowl Recipe Video
healthy recipe for tofu with vegetables & rice
Healthy recipe for tofu with vegetables & rice

What ingredients do you need for this healthy recipe for tofu with vegetables?

  • 1 block package firm tofu (plus liquid from package)
  • 3 tsp olive oil 
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 tsp black garlic powder
  • 2 tsp turmeric 
  • 1 tsp paprika 
  • 3 tsp nutritional Yeast
  • 4 tsp vegetable bullion 
  • 3 tbsp chopped onions
  • 3 tbsp chopped green peppers 
  • 1 tbsp minced ginger 
  • 1 tbsp minced garlic 
  • 1 tsp molasses 
  • 1/2 tbsp soy sauce 
  • 1 tbsp cornstarch 
  • 1/2 cup chopped bell peppers 
  • 2 cups rice 
  • 4.25 cups water 
  • 1/4 cup almond milk 

How do you make sweet and spicy tofu with rice?

  • Remove the plastic from your tofu package and pour the liquid into a cup and set aside for later 
  • Slice the tofu into bite size cubes 
  • Combine the tofu with 1 tsp olive oil, 1/2 tsp salt, 1/2 tsp pepper, 1 tsp black garlic powder, 1 tsp turmeric, 1 tsp paprika, and 2 tsp nutritional Yeast 
  • Gently toss the tofu squares and preheat the oven to 375 degrees F 
  • Spread out the tofu on your baking sheet and bake for 20 minutes 
  • In the meantime heat 1 tsp olive oil in a large skillet on medium heat and sauté the onions, garlic, ginger, and peppers for 2 minutes 
  • Pour in the liquid from the tofu container and stir before adding the bell peppers, soy sauce, and molasses and stir 
  • Add in 1/4 cup water and 1/4 cup almond milk 
  • Put the lid on the skillet and sauté for 3 minutes 
  • Stir in the cornstarch thoroughly then scoop into a bowl and set aside 
  • Combine rice and 4 cups water in the same skillet along with 3 tsp vegetable bullion and stir
  • Put the lid on and cook until rice is done (8-12 minutes) – stir it occasionally 
  • Combine rice, sauce, and tofu! 

What’s the nutritional information for one serving?

Nutrition Facts:  

  • Servings: 6    
  • Calories 328
  • Total Fat 7.2g 9%
  • Saturated Fat 3g 15%
  • Cholesterol 0mg 0%
  • Sodium 287mg 12%
  • Total Carbohydrate 56.8g 21%
  • Dietary Fiber 2.6g 9%
  • Total Sugars 2.2g    
  • Protein 9.4    
  • Vitamin D 0mcg 0%
  • Calcium 121mg 9%
  • Iron 5mg 25%
  • Potassium 301mg 6

What is the best way to store the left overs?

Store it in the refrigerator: If you want to make this healthy recipe for tofu with vegetables & rice for meal prepping, meal planning, or you just have leftovers here is what to do! Find a sturdy Tupperware container with a seal tight lid if possible. I like to use glass storage containers so I can reheat in the microwave and not worry about the plastic melting or breaking after a few washing. If you don’t want to deal with meal prep containers just store it in the pan or a large bowl and cover with plastic wrap. It will stay fresh in the refrigerator for up to 5 days. 

Store it in the freezer: store in seal right tupperware and double wrap with plastic wrap. You can store it in the freezer for up to 3 months. 

Jump To Recipe: Sweet & Spicy Ginger Tofu With Vegetables  

This sweet and spicy ginger tofu with vegetables and rice is easy to make using one pan. It’s super delicious and perfect for vegan lunch, dinner, or meal prep.

Course dinner, lunch, Main Course, meal prep
Cuisine American, asian
Diet DiabeticDiet, GlutenFreeDiet, LowCalorieDiet, LowFatDiet, VeganDiet, VegetarianDiet
Keyword dinner, raw vegan, rice, tofu
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 6 Servings
Calories 328 kcal
Author admin

Ingredients

For The Tofu

  • 16 oz Firm Tofu Keep the liquid, Can substitute other levels of firmness
  • 1 tsp olive oil (3 tsp total for whole recipe)
  • ½ tsp salt
  • ½ tsp pepper
  • 1 tsp black garlic powder
  • 2 tsp turmeric
  • 1 tsp paprika
  • 3 tsp nutritional yeast optional

For The Rice

  • 2 cups rice
  • cups water
  • 4 tsp vegetable bullion

For The Vegetables

  • 2 tsp olive oil
  • 3 tbsp chopped onion
  • ½ cup chopped bell peppers
  • 3 tbsp diced jalapenos or pepper of your choice
  • 1 tbsp minced ginger
  • 1 tbsp minced garlic
  • 1 tsp molassws
  • ½ tbsp soy sauce
  • 1 tbsp cornstarch
  • ¼ cup almond milk

Instructions

Make the tofu

  1. Preheat oven to 375 degrees

  2. when you open your tofu package set the liquid aside to use later

  3. Cut up the tofu into ½ inch squares

  4. Use a large mixing bowl to combine the tofu with 1 tsp olive oil and the seasoing (salt, pepper, black garlic, turmeric, paprika, nutritional yeast)

  5. Toss the tofu gently in the mixing bowl

  6. Bake the tofu in the oven for 20 minutes then allow to rest

Make the vegetables

  1. Heat 2 tsp olive oil in a large skillet before sauteing onions ginger jalapenos and garlic for 1-2 minutes

  2. Stir in the bell peppers and simmer for 2 minutes

  3. Stir in the tofu liquid from the container then ¼ cup water and ¼ cup almond milk

  4. Put the lid on and simmer on medium for 3 minutes

  5. Remove from the heat and vigorousl;y whisk in the cornstarch then scoop skillet contents into a bowl and set aside

Make the rice

  1. Reheat skillet on high and combine the risce, water, and vegetable bullion- stir

  2. Reduce heat to medium, add the lid back on, and cook until rice is done (8-12 minutes)

  3. Stir occassionaly – add more water if necessary

  4. Combine rice tofu and vegetable sauce before serving!

You May Also Like

Subscribe to out newsletter 4 more recipes

50 Healthy Vegan Dinner Recipes For Weight Loss  

50 Healthy Vegan Dinner Recipes For Weight Loss  

Intro: Healthy Vegan Dinners For Weight Loss 

Are you on a vegan weight loss diet and need dinner recipe ideas? Food should never have to feel boring or tedious! It should be fun, delicious, and always nutritious. Furthermore you want to feel full and satisfied at the end of the night to avoid those late night munchies. That’s why we have gathered these recipes: healthy vegan dinners for weight loss. 

Stir Frys

If you love colorful vegetables with poppin flavor this stir fry slaw is just the low calorie dinner dish for you.

healthy vegan dinner for weight loss diet
Broccoli Slaw

Vegetables and beans are the perfect filling meal. The flavors are amazing and it’s full of protein and nutrients. 

This recipe is packed with filling nutrients like fiber and protein. The low calorie vegetables help keep you super full for a longer period of time. 

You will adore this buckwheat stir fry mixed with vegetables and roasted buckwheat groats. It is a simple meal packed with a variety of nutrients. Furthermore it’s ready in under 30 minutes!

healthy vegan dinner for weight loss diet
Stir Fry Salad

Vegetable Noodles 

Spaghetti squash is another amazing recipe for your vegan weight loss diet. It’s low in calories and carbs yet still packed with vitamins and minerals. Ditch that pasta for these noodles instead. 

Speaking of healthy vegetable noodles this sweet potato dish is easy and delicious. Not to mention that sweet potatoes are super cheap and filling. Try this healthy vegan dinner for weight loss. 

healthy vegan dinner for weight loss diet

Curry’s & Soups 

Did you know the spices in curry can actually help with weight loss? Spices like turmeric and flavors like ginger aid in digestion and promote wellness. This vegan vegetable curry hits the spot too. 

Tofu nuggets and curry soup is absolutely heavenly with a healthy plant based protein! 

This plant based red lentil curry is the perfect healthy pantry stable dish. furthermore its ready in under 30 minutes!

Red Lentil Vegan Dinner

Red Bliss potatoes and light and hearty broth makes the best healthy vegan dinner for weight loss. With only 150 calories per serving you can even have seconds! 

If you’re looking for something super filling with minimal calories try cabbage soup. The cabbage soup diet has helped countless people drop the pounds fast. 

With simple ingredients like: onions, garlic, ginger, carrots, coconut milk, curry paste, and cashews it’s no wonder this soup is a top favorite for healthy vegan dinner for weight loss!

healthy vegan dinner for weight loss diet
healthy vegan dinner for weight loss diet

All you need to make detox lentil soup is Green Lentils, Celery, Carrot, Onion, Ginger Paste, and various seasonings.

recipe for vegan pumpkin soup gluten free Keto low carb easy healthy with coconut milk and vegetables homemade
Easy Vegetable Pumpkin Soup


Oven Baked 

Who needs meatloaf when you can make plant based lentil loaf?! Lentils and flax meal come together with the perfect spices for an amazing recipe. You will definitely want this one on your vegan weight loss diet. 

These stuffed bell peppers are loaded with quinoa, corn, beans and the perfect seasoning! Packed with flavor and prepped in 25 minutes, this dish makes a healthy vegan dinner for weight loss!

Oven Baked Stuffed Pepper

This bakes squash includes simple and delicious ingredients such as: butternut squash, black beans, fresh spinach, onions, rice, corn, and seasoning.

These cauliflower steaks are the perfect recipe for your vegan weight loss diet. All you need is: cauliflower heads, olive oil, ground flax seeds or breadcrumbs, and these delicious spices. 

healthy vegan dinner for weight loss diet
Baked Cauliflower

Cultural Cuisine

Vegan sushi is easier than you think to make right at home. Furthermore its way more affordable than take out and its super tasty!

This one pan tofu dinner is spicy, sweet, and tangy all brought together in an Asian style cuisine.

Spicy Tofu Recipe

With ingredients like garam masala, fresh tomatoes, and potatoes this dish is an African favorite. 

Upma is a traditional south Indian recipe that is normally prepared with semolina or coarse rice flour. The flavor combinations are absolutely delicious and it’s simple to make in your instant pot.

healthy vegan dinner for weight loss diet

Yum i have always adored Pancit! Made with rice noodles and vegetables, if you e never tried Pancit this is the recipe to start with!

Salads 

All you need for this fresh vegetable salad is 1 cup kale chopped, 1 cup carrots shredded, 1 cup cabbage shredded, 1/2 cup waterchestnuts canned in water, 1/2 cup avocado, 1/4 cup aquafaba one can of chickpea water, 6 whole cherry tomatoes, 2 tbsp hemp seeds, and some seasonings. Get the recipe!

This vegan Apple Cucumber Mint Salad is a heavenly gluten-free salad! It’s flavored with refreshing ingredients like mint and lemon juice! The protein rich Peanut Butter adds a creamy layer too. It’s ready in 10 minutes using simple ingredients already available in your kitchen.

Vegan Blackberry Salad

Perfect For Meal Prep Dinners

Plant Based Burritos

All you need for this quinoa pesto is: raw baby spinach leaves, fresh basil leaves, lemon juice, water, walnuts,  garlic, quinoa, and spices! It’s simple enough to put together as well!

Chickpeas are an amazing meat replacement for your vegan weight loss diet. Air Fryer Veggie chickpea Burger is perfect recipe anytime you want to quickly wrap up a meal. They’re easy to make and perfect for meal prepping!

healthy vegan dinner for weight loss diet

Buddha bowls are some of my favorite dinner meal prep ideas!

Healthy Buddha Bowl With Plant Protein

Vegan Lentil Bolognese is Easy to Make and High in Protein.

You may also like:

Hemp seed pasta sauce recipes
sweet potatoes black beans and vegetables high protein bowl Healthy vegan/ vegetarian recipes for meal prep and weight loss
Black Bean Protein Bowl

More Recipes You May Like:

20 Plant Based Recipes I Ate To Lose 60 LBS

Subscribe For More Vegan Weight Loss Dinner Recipes

Overnight Oats With Peaches And Chia Seeds 

Overnight Oats With Peaches And Chia Seeds 

About The Recipe

Are you looking for plant based overnight oatmeal recipe ideas? If so this is the one for you because it’s absolutely delicious and healthy for you too. Each ingredient contributes nutritional benefits and helps keep you full and satiated. This recipe is great for meal prep, meal planning, and family breakfast. Furthermore it’s affordable and the main ingredients have a long shelf life. 

What is the difference between overnight oatmeal and regular? 

The ingredients are the same but the “cooking” method is different. Essentially overnight oats are not cooked thus preserving their nutrients. Oatmeal will gradually soak up the liquid (water or milk) and take on the same texture than if it were boiled or microwaved. 

  • Overnight oats are soaked in liquid for 3 or more hours until they become soft and edible. 

What Ingredients do you need for Overnight Oats With Peaches And Chia Seeds? 

Plant based overnight oatmeal recipe ideas
Plant based overnight oatmeal recipe ideas 
  • 2 ripe peaches 
  • 2 cups oatmeal, dry 
  • 1/4 cup chia seeds 
  • 1/2 tbsp vanilla extract 
  • 1 tbsp cinnamon 
  • 3 cups water or almond milk

How do you make them?

  • Rinse and chop your peaches 
Plant based overnight oatmeal recipe ideas
Slice up your favorite fruit!
  • Combine all the ingredients in a large mixing bowl and stir until thoroughly combined 
Shop Online Organic Chia Seeds
Plant based overnight oatmeal recipe ideas 
  • Store in the refrigerator 4+ hours 

What kind of oatmeal should I use?

  • Whole Oat Groats

Whole Oat Groats are the husked oat kernel. They contain the cereal germ, the bran and the endosperm of the grain. These take the longest to soak and may never become fully soft. 

  • Steel Cut Oats

Also known as Irish oats the groats used to make rolled oats are cut into 2 or 3 pieces each rather instead of flattened. This is what gives them their small, pin-like shape. Similar to whole oat groats – steel cut are too thick and chewer to be used for overnight oats. In fact they take a lot longer to even cook let alone soak. 

  • Rolled / Old-Fashioned Oats

Rolled oats AKA old fashioned oats are steamed and flattened with giant rollers in order to form large flakes. They take approximately 15 minutes to cook. These work great for overnight oats however they need to soak longer than 3 hours, 6 or more is best. 

  • Quick Oats

Quick oats AKA quick rolling it’s are are groats that have been chopped into multiple pieces. They are then steamed and flattened into thin flakes. They cook in about 5 minutes and soak very quickly for over night oats, they can be ready in less than 3 hours. That’s why these and instant oats are preferable for overnight oats. 

  • Instant Oats

Instant oats are even thinner than quick oats. They soak extremely fast and make for quick and simple overnight oats. The only thing to remember is the more processed the oat the less nutrients are retained. Instant oats can soak in as soon as 1 hour!

Jump To Recipe

Recipe By Jessica Bailey
Course: Breakfast Cusine: Difficulty:

Servings

4 minutes

Preparing Time

10 minutes

Cooking Time

minutes

Calories

262 kcal

INGREDIENTS

  1. 2 ripe peaches

  2. 2 cups dry oatmeal

  3. 1/4 cup chia seeds

  4. 1/2 tsp vanilla extract

  5. 1 tbsp cinnamon

  6. 3 cups water or almond milk

DIRECTION

  1. Cut the fruit

    Rinse and slice up your fruit

  2. Combine

    Combine oatmeal, chia seeds, vanilla, cinnamon, and water in a large bowl and mix

  3. Set

    Cover the bowl with plastic wrap or any seal tight top and rest for 3 or more hours

  4. Serve

    Add the fruit on top before serving

NOTES

    Nutrition Facts:    Servings: 4   <br>Amount per serving   <br>Calories 262<br>% Daily Value*   <br>Total Fat 7.2g 9%<br>Saturated Fat 0.9g 5%<br>Cholesterol 0mg 0%<br>Sodium 5mg 0%<br>Total Carbohydrate 42.2g 15%<br>Dietary Fiber 11.1g 39%<br>Total Sugars 7.7g   <br><a href="https://anyreasonvegans.com/top-16-sources-of-plant-based-protein/">Plant Based Protein 8.5g</a>   <br>Vitamin D 0mcg 0%<br>Calcium 128mg 10%<br>Iron 3mg 18%<br>Potassium 358mg 8%

Recipe Video

 

Recipe video with further details

Subscribe for more recipes

Healthy Vegan Weekly Meal Plan  

Healthy Vegan Weekly Meal Plan  

Are you looking for easy and healthy vegan meal plan ideas? These plant based meal prep recipes help with weight loss and sustainability. I’ve put together an affordable list to make this process as simple and delicious as possible. Even the grocery list is easy to follow. I’ve used all these vegetarian recipes myself and I love them all. Furthermore if you scroll to the bottom I’ve enabled a downloadable copy as well. 

  1. How do you meal prep for a week of plant-based eating?

    1. Make out a list of recipes and ingredients.
    2. Make your portions ahead of time.
    3. Cook things like grains and legumes in bulk ahead of time
    4. Get easy ingredients like oatmeal and chia seeds. 
    5. Make simple healthy versatile recipes like overnight oats and chia seed pudding. 
    6. Get Tupperware and mason jars for portion storage. 
    7. Slice up fruit and vegetables to have as snacks and to add to other recipes, store them in plastic bags or Tupperware with a splash of lemon to keep them fresh. 

It’s an easy and organized way to lose weight, save money, and eat healthy! Additionally plant based and vegan diets do not have to be difficult or expensive at all!

The grocery list comes to under $60 too!

Groceries & Cost 

  • Bag of dry black beans – 16oz $1.50
  • Whole wheat tortillas – 16oz/10ct $3 
  • Sweet potatoes – 2lbs $2
  • Almond flour (Great Value) – 16oz $5.88
  • Bananas – 3lbs $2 
  • Oatmeal – 18oz $2.50
  • Peanut butter – 16oz $3 
  • Dried dates – (Mariani Pitted Dates) 40oz $11
  • Chia seeds – 12oz $7.50
  • Cocoa powder – 8oz $2 
  • 1 medium squash – $2 
  • Miscellaneous fruit – $5
  • Miscellaneous vegetables – $3
  • Avocados – 7 ct $6 
  • Almond milk – 32oz $250 

Breakfast, Snack, and Dessert Recipes

No Bake Protein Cookes (8 Cookies)

simple weekly plant based meal-prep plan recipes 
easy vegan/ vegetarian ideas for weight loss
Vegan Meal Prep Recipes For Weight Loss & Health

Ingredients:

  • 1 cup dates – pitted 
  • 3/4 cup peanut butter (or almond or cashew)
  • 1/2 banana 
  • 1.25 cup dry quick oats
  • 1/3 cup chia seeds
  • 3 tbsp cocoa powder 

Directions:

  • Combine dates and banana first in the food processor and blend until dates break apart and blend 
  • Add the rest of the ingredients and blend until thoroughly combined 
  • Move mixture into mixing bowl and mold into 8 equally sized cookie portions
  • Store in the refrigerator 

Nutrition Facts:   Servings: 8   Amount per serving   Calories 32 Daily Value*   Total Fat 16.6g 21%Saturated Fat 3.2g 16% Cholesterol 0mg 0% Sodium 115mg 5% Total Carbohydrate 37.6g 14% Dietary Fiber 9g 32% Total Sugars 17.7g  Protein 10.5g  Vitamin D 0mcg 0% Calcium 86mg  7% Iron 4mg 23% Potassium 472mg 10

See the video:

Plant Based Meal Plan Ideas By Anyreasonvegans

Overnight oats with peanut butter and banana  (5 portions)

  • 5 cups dry oatmeal 
  • 5 cups water or almond milk 
  • 5 tbsp peanut butter 
  • Combine oatmeal and liquid, stir, cover, store in refrigerator 
  • Top with 1 tbsp peanut butter and 1 banana 

Nutrition facts: Calories 404 % Daily Value*Total Fat 13.4g 17% Saturated Fat 2.6g 13% Cholesterol 0mg 0% Sodium 86mg 4% Total Carbohydrate 58.5g 21% Dietary Fiber 9.2g 33% Total Sugars 2.3gProtein 14.8g Vitamin D 0mcg 0% Calcium 50mg 4% Iron 5mg 28% Potassium 402mg 9

Chia seed pudding (4 servings)

  • 1/2 cup chia seeds 
  • 1 cup almond milk 
  • Fruit 
  • Combine, stir, and set in the refrigerator

Smoothies

  • Miscellaneous fruit 
  • Almond milk 

Nutrition Facts Servings: 4 Amount per serving Calories 225 % Daily Value* Total Fat 12.1g 15% Saturated Fat 1.3g 7% Cholesterol 0mg 0% Sodium 37mg 2% Total Carbohydrate 23g 8% Dietary Fiber 13.8g 49% Total Sugars 4.9g Protein 8.1 Vitamin D 0mcg 0% Calcium 244mg 19% Iron 3mg 18% Potassium 261mg 6

Oatmeal cookies (12 cookies)

  • 3 cups oatmeal quick oats
  • 2 tbsp cocoa powder
  • 2 whole bananas ripe
  • 1 cup water
  • Combine all the ingredients, stir, rest for 1 hour 
  • Preheat oven to 350 degrees F 
  • Grease sheet pan 
  • Set out 12 cookies
  • Bake for 12 minutes 

Nutrition Facts Servings: 12 Amount per serving Calories 97 % Daily Value* Total Fat 1.5g 2% Saturated Fat 0.3g 2% Cholesterol 0mg 0% Sodium 2mg 0% Total Carbohydrate 18.8g 7%Dietary Fiber 2.9g 10% Total Sugars 2.6g Protein 3.1 Vitamin D 0mcg 0% Calcium 13mg 1% Iron 1mg 6% Potassium 167mg 4%

Recipes for lunch and dinner:

Instant pot black beans

  • (3 burritos and 3 protein bowls)
  • 1 cup dry black beans
  • 3 cups water or vegetable broth
  • 1 tsp vegetable bullion 
  • 1 tsp olive oil
  • Splash of lime juice 
  • Rinse soak them overnight (optional)
  • Combine beans, liquid, and seasoning in pot
  • Pressure cook them high for 30 minutes
  • Steam release for 20 minutes

Nutrition Facts Servings: 6 Amount per serving Calories 136 % Daily Value* Total Fat 1.9g 2%Saturated Fat 0.4g 2% Cholesterol 0mg 0% Sodium 383mg 17% Total Carbohydrate 20.6g 7%Dietary Fiber 4.9g 18% Total Sugars 1g Protein 9.4 Vitamin D 0mcg 0% Calcium 45mg 3% Iron 2mg 10% Potassium 583mg 12%

Instant pot sweet potatoes (3 protein bowls) 

Ingredients:

Directions: 

  • Cut them into 1/2 inch chunks 
  • Toss in a bowl with oil and salt 
  • Put them in the instant pot with 3-4 tbsp of water
  • Pressure cook on high for 5 minutes 
  • Steam release 10 minutes 

Nutrition Facts Servings: 2 Amount per serving Calories 218 % Daily Value* Total Fat 7g 9%Saturated Fat 0.9g 5% Cholesterol 0mg 0% Sodium 11mg 0% Total Carbohydrate 37.4g 14% Dietary Fiber 5.3g 19% Total Sugars 0.7g Protein 2 Vitamin D 0mcg 0% Calcium 19mg 1% Iron 1mg 4% Potassium 911mg 19%

Sweet potato noodles (2 servings)

Easy Vegan Weekly Meal Plan Recipes For Weight Loss

Ingredients:

  • 2 Medium Sweet Potatoes 
  • 1 tbsp oil 
  • 1/4 tsp salt 
  • 1/4 tsp pepper

Directions:

  • Rinse and peel potatoes and spiralize into noodles 
  • Heat the oil in your skillet and sauté for 3 minutes on medium high 

Nutrition Facts Servings: 2 Amount per serving Calories 218 % Daily Value* Total Fat 7g 9%Saturated Fat 0.9g 5% Cholesterol 0mg 0% Sodium 11mg 0% Total Carbohydrate 37.4g 14% Dietary Fiber 5.3g 19% Total Sugars 0.7g Protein 2 Vitamin D 0mcg 0% Calcium 19mg 1% Iron 1mg 4% Potassium 911mg 19%

Squash nugget & avocados burritos (4 burritos)

simple weekly plant based meal-prep plan recipes 
easy vegan/ vegetarian ideas for weight loss
Simple weekly recipes

Ingredients:

  • 2 cups butternut squash cubes
  • 2 tbsp vegetable oil
  • 3/4 cup almond flour
  • 1 tsp salt
  • 1 tsp pepper
  • 1 tsp paprika
  • 1 tsp black garlic powder 

Directions 

  • Preheat over to 350 degrees 
  • Toss squash in a bowl with oil, spices, and flour
  • Spread out nuggets on sheet pan
  • Bake for 15 minutes 
  • Add avocado and veggies in tortillas (makes 4)

Nutrition Facts Servings: 4 Amount per serving Calories 370 % Daily Value* Total Fat 20g 26%Saturated Fat 3.1g 16% Cholesterol 0mg 0% Sodium 993mg 43% Total Carbohydrate39.9g 15% Dietary Fiber 6.9g 25% Total Sugars 3.1g Protein 9.5 Vitamin D 0mcg 0% Calcium 88mg 7% Iron 5mg 29% Potassium 310mg 7

Meal Plan Day 1

  • Breakfast: Oat meal bowl with cocoa powder 
  • Snack: No bake protein cookie 
  • Lunch: Protein Bowl 
  • Snack: Chia seed pudding and a banana 
  • Dinner: Squash Burrito 
  • Dessert: Dried dates and fresh fruit 

Day 2 

  • Breakfast: No bake protein cookie with some fruit 
  • Snack: Smoothie 
  • Lunch: Black bean and avocado burrito 
  • Snack: 2 oatmeal cookies
  • Dinner: Sweet potato noodles with a side of steamed veggies sprinkled with chia seeds 
  • Dessert: Banana smoothie with cocoa powder and almond milk 

Simple Weekly Plan Day 3 

  • Breakfast: Spinach and fruit smoothie with chia seeds 
  • Snack: Avocado Toast 
  • Lunch: Protein bowl 
  • Snack: Chia seed pudding with cocoa powder and 1 tbsp peanut butter 
  • Dinner: Squash nuggets and black bean burrito 
  • Dessert: Dried dates 

Prep Day 4

  • Breakfast: Oatmeal bowl with cocoa powder and a banana 
  • Snack: No bake cookie 
  • Lunch: Black bean and avocado burrito 
  • Snack: Fruit smoothie 
  • Dinner: Sweet Potato noodles with steamed veggies and avocado 
  • Dessert: Oatmeal cookies 
simple weekly plant based meal-prep plan recipes 
easy vegan/ vegetarian ideas for weight loss
Easy vegan/ vegetarian ideas for weight loss

Day 5 

  • Breakfast: Oatmeal bowl with fruit and chia seeds 
  • Snack: Avocado toast 
  • Lunch: Protein Bowl 
  • Snack: Dried Dates and fresh fruit 
  • Dinner: Squash nugget burrito 
  • Dessert: Chia seed pudding with fresh fruit 

Meal Plan Day 6 

  • Breakfast: Chia seed pudding with cocoa powder and banana 
  • Snack: Protein cookie 
  • Lunch: Bean burrito with avocado 
  • Snack: Oatmeal cookie
  • Dinner: Protein Bowl 
  • Dessert: Fresh fruit 

Prep Day 7

  • Breakfast: Oatmeal bowl with fruit and chia seeds
  • Snack: Protein Cookie
  • Lunch: Squash burrito with avocado 
  • Snack: Spinach and fruit smoothie
  • Dinner: Sweet Potato noodles with side of beans 
  • Dessert: Dried dates 

Download the full meal prep plan!

Check out our favorite meal prep products here:

Subscribe for more meal plans

You might also like: 50 Dinner Recipes For Weight Loss

Healthy Vegan Weekly Meal Plan  

1700 Vegan Diet Meal Plan  

About the Meal Plan

Modern day food variety is so vast and confusing! We are bombarded with companies telling us what we should eat for this reason or that reason. When that doesn’t work for them they just shove ads of fast food in our fast with the not to subtle message about how easy and cheap it is. That’s why people take the time to make meal plans, to take back control over their health and diet. If that’s what you’re looking for you might like this 1700 calorie meal plan for vegan diets! Download the high protein meal plan pdf or word doc at the link at the bottom.

Why do high protein meal plans work?

Who do meal plans help with weight lose, health, and maintenance? For one thing you are organizing and pre- planning which mentally prepares you to be consistent. Additionally you are less likely to splurge on unhealthy items because you already arranged your meals.  Lastly the high protein and fiber content keeps you full longer.

Meal prepping is simple with these affordable containers and other meal plan products:

1700 calorie meal plan for vegan diets high protein
1700 calorie meal plan for vegan diets

Oatmeal Breakfast recipe idea:

Ingredients:

  • 1 ripe banana 
  • 1/2 cup oatmeal, dry 
  • 1/2 tsp cinnamon 
  • 1 cup almond milk
  • 1 tbsp chia seeds 

Directions:

  • Slice you banana 
  • Combine all the ingredients in a large mixing bowl and stir until thoroughly combined 
  • Store in the refrigerator 4+ hours for overnight oats or cook on the stove for 5 minutes (add banana at the end 
Nutrition Facts
Servings: 1
Amount per serving
Calories332
% Daily Value*
Total Fat 7.4g10%
Saturated Fat 1.1g5%
Cholesterol 0mg0%
Sodium 6mg0%
Total Carbohydrate 61.5g22%
Dietary Fiber 12.7g45%
Total Sugars 14.9g
Protein 9.1g

Butternut Squash Soup Brunch Recipe:

Ingredients

  • 1 Regular Butternut squash
  • ½ Cup Walnuts
  • ¼ Cup Vegan butter
  • 4 Cups Soymilk
  • 2 Tbsp minced garlic
  •  Salt to taste 
  • Pepper to taste 
  • Nutmeg to taste 

Instructions

  • Peel, slice, and gut the squash (cut into chunks
  • Combine squash and other ingredients in the crockpot and cook on high for 4 hours 
  • Whisk or beat into a purée texture 
Nutrition Facts
Servings: 8
Amount per serving
Calories157
% Daily Value*
Total Fat 8.5g11%
Saturated Fat 1.6g8%
Cholesterol 3mg1%
Sodium 99mg4%
Total Carbohydrate 15.3g6%
Dietary Fiber 2.4g8%
Total Sugars 6.2g
Protein 6.7g
1700 calorie meal plan for vegan diets

Avocado Tomato Sandwich and piece of fruit (apple or banana) Lunch: 

Ingredients:

  • 2 slices whole wheat bread 
  • 4 tbsp avocado 
  • A few slices of tomato 
Nutrition Facts
Servings: 1
Amount per serving
Calories339
% Daily Value*
Total Fat 9.8g13%
Saturated Fat 2g10%
Cholesterol 0mg0%
Sodium 226mg10%
Total Carbohydrate 58.9g21%
Dietary Fiber 12.4g44%
Total Sugars 28.3g
Protein 8.8

Berry Banana Smoothie Snack 

Ingredients:

  • 2 Cups frozen berries 
  • 1 banana 
  • 1 cup almond milk 

Directions:

  • Combine in a blender and blend ! 
Nutrition Facts
Servings: 1
Amount per serving
Calories265
% Daily Value*
Total Fat 1.4g2%
Saturated Fat 0.1g1%
Cholesterol 0mg0%
Sodium 1mg0%
Total Carbohydrate 61g22%
Dietary Fiber 13.1g47%
Total Sugars 34.4g
Protein 3.3g
1700 calorie high protein meal plan for vegan diets

Bean And Vegetable Stir Fry Dinner 

Ingredients:

  • 2 tbsp olive oil
  • 1 oz diced onion  
  • 2 bell peppers sliced in half
  • 2 cups chopped kale 
  • 1 tbsp soy sauce 
  • 2 tsp ginger paste 
  • 1 tbsp lime juice 
  • 1/4 cup vegetable broth 
  • 3/4 cup shredded carrots 
  • 3 tbsp hemp seeds 
  • 2 tsp red chili flakes 
  • 1 tsp garlic powder
  • 1 tsp paprika 
  • 1 can of kidney beans 
  • Cilantro 

Directions:

  • Heat your pan to medium high and add the olive oil and onions. 
  • Brown the onions and stir in the seasonings sauces and juices 
  • Add in the vegetables 
  • Add vegetable broth.
  • Sauté for 1 or 2 minutes before adding in the entire can of kidney beans including the liquid from the can.
  • Simmer on low heat for 5 minutes.
  • Sprinkle with hemp seeds and cilantro.
Nutrition Facts
Servings: 3
Amount per serving
Calories274
% Daily Value*
Total Fat 13.3g17%
Saturated Fat 1.7g8%
Cholesterol 0mg0%
Sodium 516mg22%
Total Carbohydrate 30.1g11%
Dietary Fiber 8.9g32%
Total Sugars 4.9g
Protein 10.7g
High protein plant based recipe ideas

Hummus & Veggies Bedtime snack 

Ingredients: 

  • 1/4 cup hummus 
  • 1 cup carrots 
Nutrition Facts
Servings: 1
Amount per serving
Calories149
% Daily Value*
Total Fat 6g8%
Saturated Fat 0.9g5%
Cholesterol 0mg0%
Sodium 313mg14%
Total Carbohydrate 19.8g7%
Dietary Fiber 6.5g23%
Total Sugars 5.4g
Protein 5.8

Subscribe to our newsletter for the meal plan download!

30 Easy Plant Based Appetizers To Try

30 Easy Plant Based Appetizers To Try

About Plant Based Appetizers

Are you trying to make snacks for family, friends, guests, or even yourself but you want them to be healthy? Maybe you are sick and tired of the same old fatty fried sides packed with unhealthy ingredients. These 30 easy plant based appetizers will leave you wanting more. Furthermore they’re packed with video and minerals! 

Try this Crockpot Butternut Squash Soup Recipe. It’s packed with the most wonderful creamy earthy flavors. With simple plant based ingredients like Butternut squash, Walnuts, soy milk, garlic, and more.


1. Butternut squash soup

Crockpot slowcooker butternut squash soup recipe
Butternut squash soup

If you like easy plant based appetizers and you like soup then you might like this healthy vegetable curry. Vegan curries are so delicious ass you need for the broth is vegetable broth, coconut milk, and some herbs and spices. Then just add your favorite vegetables and bam! You have the best healthy soup as your side.

2. Healthy Vegetable Curry Recipe

easy plant based appetizers

Soups are plant based great side dishes because you can put any vegetables you like. More plant based soup recipes to try:

3. Instant pot lentil soup

4. Easy potato soup

5. Cabbage Soup

6. Hearty Vegan Red Bean Chili

These simple sweet potato noodles are exactly why you need a spiralizer! Actually you can just use a vegetable peeler but you won’t get the long curly noodles like you do with the spiralizer. You can get a cheap one for under $20 on Amazon. Anyway this recipe is packed with vitamins and minerals like Vitamin A and K!

7. recipe for sweet potato noodles

recipe for sweet potato noodles

Sweet potatoes make the best easy plant based appetizers! Try some of these for example:

8. Sweet potato fries

9. Instant pot sweet potatoes

10. Mashed sweet potatoes

If you love vegetables as much as I do then surely you love asparagus! This recipe for grilled asparagus is the perfect plant based appetizer recipe for any meal.

11. Grilled asparagus

easy plant based appetizers
Grilled asparagus in foil

If you like asparagus you might also like Bok Choy, i adore Bok Choy especially this oven roasted recipe with garlic.

12. Oven Roasted Boy Choy With Garlic

Another amazing vegetable side dish is this recipe for shishito peppers!

13. air fryer shishito pepper recipe

air fryer shishito pepper recipe
air fryer shishito pepper recipe

Vegetables are the best side dish ideas because they are nutrient dense on minimal calories. More vegetable side dishes:

14 .Sesame Garlic Green Beans

15. Crockpot artichokes

You will never miss out on a good cheese spread again with nut cheese recipes. Pistachio non dairy cheese is 100% plant based. You will have to soak the pistachios overnight in order to get them soft enough to blend as they are less porous as cashews.

16. air fryer shishito pepper recipe

Pistachio Vegan Cheese Appetizer

You can also try these other plant based cheese recipes! Cashew cheese is a bit easier to make because cashews only need 4 hours to soak before blending.

17. Cashew cheese ball

Do you love sushi but want to keep it plant based? Try this quinoa and avocado sushi roll. If you have never rolled sushi before don’t worry! This post comes with simple rolling instructions, it’s easier than it looks too!

18. quinoa sushi rolls

easy plant based appetizers
quinoa sushi rolls

Try these other easy plant based appetizer recipes! Like couscous salad, sautéed mushrooms, and rice sushi.

19. Vegan Israeli Couscous Salad

20. Sautéed Mushrooms

21. Rice Sushi

Salads make amazing easy plant based appetizer recipes too! This one comes with a homemade avocado salad dressing for example. All you need is a fresh ripe avocado, aquafaba, and some herbs and spices. The salad itself contains fresh kale, cherry tomatoes, purple cabbage, and shredded carrots. Check out all the salad side dish recipes below.

22. vegan Kale plant protein salad with avocado dressing

vegan Kale plant protein salad with avocado dressing

More salad side dish ideas:

23. Chickpea and kale salad

Plant based appetizer recipes like these are healthy and delicious.

24. Quinoa and cranberries

25. Roasted Butternut Squash Kale Salad

26. Kale and sweet potato salad

kale sweet potato chickpea salad vegetarian high protein vegan
kale sweet potato chickpea salad vegetarian high protein vegan

You will always be satisfied when you choose from this list by Anyreasonvegans!

If you like these you may be interested in our recipe ebook: 50 Plant Based Recipes To Lose Weight. Thanks for visiting our recipe blog!

Subscribe for more weight loss recipes