Meals In This Prep
Tofu Scramble & Toast
Lentil Bolognese Pasta
Tempeh Stir-Fry & Rice
PB Banana Smoothie
Black Bean Burger & Salad
Lentil Bolognese
Tempeh & Broccoli Bowl
Black Bean Burger & Rice
Tempeh Stir-Fry
Black Bean Burger Bowl
5-Day Meal Plan
Day 1 — Monday
Breakfast: Tofu Scramble & Toast
Lunch: Lentil Bolognese Pasta
Dinner: Tempeh Stir-Fry & Rice
Day 2 — Tuesday
Breakfast: PB Banana Smoothie
Lunch: Black Bean Burger & Salad
Dinner: Lentil Bolognese
Day 3 — Wednesday
Breakfast: Tofu Scramble & Toast
Lunch: Tempeh & Broccoli Bowl
Dinner: Black Bean Burger & Rice
Day 4 — Thursday
Breakfast: PB Banana Smoothie
Lunch: Lentil Bolognese Pasta
Dinner: Tempeh Stir-Fry
Day 5 — Friday
Breakfast: Tofu Scramble & Toast
Lunch: Black Bean Burger Bowl
Dinner: Lentil Bolognese
Daily Nutrition (Approx.)
Calories
2000
Protein
90g
Carbs
240g
Fat
65g
Fiber
50g
Step-by-Step Instructions
- 1
Tofu scramble: press and crumble tofu, sauté with turmeric, nutritional yeast, veggies.
- 2
Lentil bolognese: simmer lentils with crushed tomatoes, garlic, Italian herbs until thick.
- 3
Tempeh: slice, marinate in soy sauce and garlic, pan-fry until golden. Stir-fry with broccoli.
- 4
Black bean burgers: mash beans, mix with oats, cumin, form patties, bake 400°F 20 min.
- 5
Cook pasta and rice. Portion into 15 containers.
Storage Tips
- Tofu scramble keeps 4 days
- Lentil bolognese freezes excellently
- Burger patties freeze up to 2 months
Ingredients
- 2 blocks extra-firm tofu
- 2 blocks tempeh
- 2 cups red lentils
- 2 cans black beans
- 1 lb pasta
- 3 cups rice, dry
- 2 lbs broccoli
- 28 oz crushed tomatoes
- 1/4 cup nutritional yeast
- 3 tbsp soy sauce
- Turmeric, cumin, garlic, onion, Italian herbs
Equipment Needed
Skillet
Pot
Sheet pan
Meal prep containers
Shopping List
- Extra-firm tofu 2 blocks
- Tempeh 2 blocks
- Red lentils 2 cups
- Black beans 2 cans
- Pasta 1 lb
- Rice 3 cups dry
- Broccoli 2 lbs
- Crushed tomatoes 28 oz
- Nutritional yeast
- Soy sauce
