Note: I plan for 1 person for breakfast, lunch and snacks since my husband usually does his own thing there. I make dinner for 2.
Also Note: These meal plans are fairly repetitive and boring. I’m currently working on losing fat, so this is intentional! Boring food, exciting life. The seasonings do make a lot of difference with things like tofu.
Week 3 Menu
Drink 3 quarts of water daily!
Marinate tofu in the evening for the next day.
Cook tempeh and rice on Sunday for quick lunches throughout the week.
Breakfast – 1/4-1/2c dry of quick oats. Double that amount water. 1/2c frozen blueberries. Cook over medium heat, stirring frequently until thick. Stir in 1 scoop of vanilla protein powder, sprinkle with cinnamon and eat.
Post workout – plain yogurt, handful frozen strawberries, 1 scoop vanilla protein powder
Lunch – Marinated, quartered tempeh (steak seasoning, liquid aminos, maple syrup, baked 20 min at 400, turning halfway through) , 1/2-1 package frozen broccoli, steamed, 1/2c cooked white rice. Meal prep on the Sunday prior to the start of the week so that tempeh and rice are cooked and ready. At lunch, simply steam your broccoli and heat the rest.
Snacks – raw cabbage, cucumbers, radishes, protein shake
Monday – Italian tofu. Tofu marinated in 2T olive oil, 2T lemon juice, 1t dried rosemary, 1t basil, 1/4t garlic powder, 1/4t salt ,black pepper to taste. Once marinated for several hours or overnight, bake for 20 min at 350F, turning at the halfway point. Warm pasta sauce in a saucepan, and add baked tofu. Serve over zoodles or pasta of your choice. Serve with 1/2c cannelini beans and salad greens, drizzled with balsamic vinegar.
Tuesday – Soy curls (1/2 package) rehydrated in Better than Bouillon broth, then tossed in 1/4c nutritional yeast and any seasoning you’d like. I’ll use about 1T poultry seasoning. Air fry for 20 min at 390F, turning at the halfway point. Serve with steamed cauliflower and black beans.
Wednesday – Mexican tofu. Marinate in 2T olive oil, 2T lime juice, 1T agave nectar, 2t chili powder, 1t smoked paprika, 1/2t garlic powder. Once marinated for several hours or overnight, bake for 20 min at 350F, turning at the halfway point. Serve with steamed sliced cabbage and pinto beans.
Thursday – Soy curls (1/2 package) rehydrated in Better than Bouillon broth, then tossed in 1/4c nutritional yeast and any seasoning you’d like. I’ll use about 1T hot Cajun seasoning. Air fry for 20 min at 390F, turning at the halfway point. Serve with steamed green beans and lentils.
Friday –Thai tofu. Marinate tofu in 3T peanut butter, 1.5T lime juice, 1.5T liquid aminos, 2t agave nectar, 1/2t garlic powder, 1/2t ginger powder. Bake at 350 for 25-30 minutes, turning halfway. Serve with steamed Savoy cabbage, 1/2c black beans, salad greens drizzled with leftover marinade.
Saturday – Vegan Orange Chicken – recipe here: https://veggiefunkitchen.com/vegan-orange-chicken-with-soy-curls/ serve over rice, with steamed broccoli.
On this day also throw a frozen banana in with 2 scoops protein powder for your mid-morning snack. Eat an extra serving of rice at lunch, and have a couple slices of toast if you feel like it!
Sunday – Sweet and smoky tofu. Marinate in 2T olive oil, 2T liquid aminos, 2T maple syrup, 1t chili powder, 1/2t garlic powder, 1t liquid smoke. Bake at 350 for 25-30 minutes, turning halfway. Serve with steamed green beans, 1/2c black beans, salad greens drizzled with leftover marinade.