Tag: vegan alternative

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The Power of Tempeh: 10 High-Protein Plant-Based Meal Prep Ideas as an Alternative to Pork

fried food on black frying pan

As we continue our exploration of plant-based protein sources, our next stop is tempeh. This protein-packed powerhouse hails from Indonesia and is made from fermented soybeans. Its firm texture and earthy flavor make it a versatile ingredient in a variety of dishes. With a whopping 19g of protein per 100g serving, tempeh is an excellent replacement for pork in your meals. Let’s see how we can incorporate tempeh into our daily meal preps.

1. Tempeh Stir-Fry

A colorful and nutritious main dish.

  • Serving Size: 300g
  • Estimated Macros: 450 calories, 30g protein, 45g carbs, 15g fat
  • Preparation time: 10 minutes
  • Cooking instructions: Cut the tempeh into cubes and marinate it with soy sauce, ginger, and garlic for 15 minutes. Sauté the tempeh in a pan until browned and crispy. Add in your favorite stir-fry vegetables like bell peppers, broccoli, and snap peas, and stir-fry until they are tender yet crisp. Serve over brown rice or quinoa.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the fridge for up to 3 days.

2. BBQ Tempeh Sandwich

A hearty sandwich that packs a protein punch.

  • Serving Size: 1 sandwich
  • Estimated Macros: 420 calories, 25g protein, 45g carbs, 15g fat
  • Preparation time: 15 minutes
  • Cooking instructions: Slice tempeh and simmer in your favorite BBQ sauce for 10 minutes. Layer the BBQ tempeh on a whole-grain bun with lettuce, tomato, and avocado slices. Serve with a side of sweet potato fries or a simple salad.
  • Best time to eat: Lunch
  • Storage instructions: Best enjoyed immediately after preparation. The BBQ tempeh can be stored separately in the fridge for up to 3 days.

3. Tempeh Taco Salad

A vegan twist on a classic dish.

  • Serving Size: 250g
  • Estimated Macros: 400 calories, 23g protein, 40g carbs, 15g fat
  • Preparation time: 20 minutes
  • Cooking instructions: Crumble tempeh and sauté with taco seasoning until golden. Layer mixed greens, black beans, corn, cherry tomatoes, and tempeh crumbles in a bowl. Top with a dollop of vegan sour cream and a sprinkle of cilantro. This salad is fresh, filling, and loaded with protein.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store the components separately in the fridge for up to 3 days. Assemble just before eating to prevent sogginess.

4. Tempeh “Bacon” BLT

A plant-based version of the beloved sandwich.

  • Serving Size: 1 sandwich
  • Estimated Macros: 430 calories, 25g protein, 40g carbs, 17g fat
  • Preparation time: 15 minutes
  • Cooking instructions: Thinly slice tempeh and marinate in a mixture of soy sauce, maple syrup, and liquid smoke for 15 minutes. Pan-fry the marinated tempeh until crisp. Assemble your BLT with the tempeh “bacon,” lettuce, tomato, and a smear of vegan mayo on whole-grain bread.
  • Best time to eat: Lunch
  • Storage instructions: Best enjoyed immediately after preparation. The tempeh “bacon” can be stored separately in the fridge for up to 3 days.

5. Baked Tempeh with Quinoa and Steamed Veggies

A balanced and wholesome meal.

  • Serving Size: 350g
  • Estimated Macros: 480 calories, 28g protein, 55g carbs, 15g fat
  • Preparation time: 30 minutes
  • Cooking instructions: Cut tempeh into cubes, toss with olive oil, garlic, and your choice of herbs and spices, then bake until golden and crispy. Serve the baked tempeh with a side of fluffy quinoa and steamed vegetables like broccoli, carrots, and bell peppers for a wholesome meal that’s packed with protein.
  • Best time to eat: Dinner
  • Storage instructions: Store in an airtight container in the fridge for up to 3 days.

6. Tempeh and Vegetable Skewers

Perfect for grilling season or any time you want a fun, high-protein dish.

  • Serving Size: 200g
  • Estimated Macros: 350 calories, 24g protein, 20g carbs, 16g fat
  • Preparation time: 15 minutes (plus marinating time)
  • Cooking instructions: Cut tempeh into cubes and marinate in a mix of olive oil, soy sauce, lemon juice, garlic, and herbs for at least 2 hours. Thread tempeh and your favorite vegetables like bell peppers, red onions, and cherry tomatoes onto skewers. Grill until charred and tender. Serve over a bed of brown rice or a side of grilled veggies for a delicious and filling meal.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the fridge for up to 2 days.

7. Tempeh Stuffed Bell Peppers

A hearty, protein-packed meal that is as delicious as it is nutritious.

  • Serving Size: 1 stuffed pepper
  • Estimated Macros: 310 calories, 20g protein, 35g carbs, 10g fat
  • Preparation time: 15 minutes
  • Cooking instructions: Crumble tempeh and sauté with onions, garlic, diced tomatoes, and your favorite spices until well combined. Hollow out bell peppers and fill with the tempeh mixture. Bake until the peppers are tender and the filling is heated through. Serve with a side of mixed greens.
  • Best time to eat: Dinner
  • Storage instructions: Store in an airtight container in the fridge for up to 3 days.

8. Tempeh “Sausage” Patties

A savory breakfast option that’s sure to keep you satisfied.

  • Serving Size: 100g
  • Estimated Macros: 270 calories, 20g protein, 15g carbs, 15g fat
  • Preparation time: 15 minutes
  • Cooking instructions: Crumble tempeh and mix with soy sauce, maple syrup, smoked paprika, and sage. Form into small patties and pan-fry until crispy on both sides. Enjoy these tempeh “sausage” patties with a side of toast and fresh fruit for a complete breakfast.
  • Best time to eat: Breakfast
  • Storage instructions: Store in an airtight container in the fridge for up to 3 days.

9. Creamy Tempeh and Mushroom Pasta

A rich and hearty pasta dish that’s packed with protein.

  • Serving Size: 300g
  • Estimated Macros: 550 calories, 27g protein, 75g carbs, 17g fat
  • Preparation time: 20 minutes
  • Cooking instructions: Sauté crumbled tempeh, sliced mushrooms, and minced garlic until golden. Stir in vegan cream, nutritional yeast, and fresh herbs. Toss with your favorite cooked pasta and serve hot. This dish offers the comfort of a creamy pasta with the added benefit of plant-based protein.
  • Best time to eat: Dinner
  • Storage instructions: Store in an airtight container in the fridge for up to 2 days.

10. Sweet and Sour Tempeh

A takeout favorite made healthier and plant-based.

  • Serving Size: 300g
  • Estimated Macros: 480 calories, 28g protein, 60g carbs, 14g fat
  • Preparation time: 20 minutes
  • Cooking instructions: Cube tempeh and pan-fry until crispy. In a separate pan, simmer pineapple juice, vinegar, brown sugar, and ketchup to make a sweet and sour sauce. Add the fried tempeh and pineapple chunks to the sauce and stir until well-coated. Serve over a bed of brown rice for a satisfying and protein-packed meal.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the fridge for up to 2 days.

I hope these meal prep ideas inspire you to explore the wonderful world of tempeh! Share your favorite tempeh dishes in the comments below and let’s keep this plant-based protein revolution going!

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‘Jackfruit’ Instead of ‘Pulled Pork’: 5 Delicious Plant-Based Jackfruit Recipes

a person cutting a spiny fruit

Introduction: If you’re seeking a plant-based alternative to pulled pork that’s both delicious and versatile, jackfruit is an excellent choice. With its fibrous texture and ability to absorb flavors, jackfruit can be transformed into mouthwatering dishes that mimic the taste and texture of pulled pork. In this post, we’ll explore five delicious plant-based jackfruit recipes that will satisfy your cravings. Get ready to discover the wonders of jackfruit with these flavorful recipes!

  1. BBQ Jackfruit Sandwich: Ingredients:
  • Canned young jackfruit in brine or water (not in syrup)
  • Onion, finely chopped
  • Garlic, minced
  • BBQ sauce
  • Vegetable broth
  • Olive oil
  • Salt and pepper
  • Burger buns
  • Coleslaw (optional, for serving)

Instructions:

  • Drain and rinse the canned jackfruit, then use your fingers or a fork to shred it into strands resembling pulled pork.
  • In a skillet, heat olive oil over medium heat and sauté finely chopped onion and minced garlic until softened.
  • Add the shredded jackfruit to the skillet and cook for a few minutes until it starts to brown slightly.
  • Pour in BBQ sauce and vegetable broth, and season with salt and pepper to taste.
  • Reduce the heat and let the jackfruit simmer for about 15-20 minutes, stirring occasionally, until it absorbs the flavors and becomes tender.
  • Toast the burger buns and assemble the BBQ jackfruit sandwiches by filling them with the jackfruit mixture.
  • Add coleslaw on top if desired for added crunch and creaminess.
  • Serve the BBQ jackfruit sandwiches as a delicious and satisfying plant-based alternative to pulled pork.
  1. Jackfruit “Pulled Pork” Tacos: Ingredients:
  • Canned young jackfruit in brine or water (not in syrup)
  • Onion, finely chopped
  • Garlic, minced
  • Cumin powder
  • Paprika
  • Chili powder
  • Vegetable broth
  • Lime juice
  • Salt and pepper
  • Corn tortillas
  • Sliced avocado, diced tomatoes, and cilantro (optional, for topping)

Instructions:

  • Drain and rinse the canned jackfruit, then use your fingers or a fork to shred it into strands resembling pulled pork.
  • In a skillet, heat olive oil over medium heat and sauté finely chopped onion and minced garlic until softened.
  • Add the shredded jackfruit to the skillet and cook for a few minutes until it starts to brown slightly.
  • Sprinkle cumin powder, paprika, and chili powder over the jackfruit, and season with salt and pepper to taste.
  • Pour vegetable broth and lime juice into the skillet, and let the jackfruit simmer for about 15-20 minutes, stirring occasionally, until it absorbs the flavors and becomes tender.
  • Warm up the corn tortillas.
  • Assemble the tacos by filling each tortilla with the jackfruit mixture.
  • Top with sliced avocado, diced tomatoes, and cilantro if desired for added freshness and flavor.
  • Serve the jackfruit “pulled pork” tacos as a delicious and protein-rich plant-based meal.
  1. Jackfruit “Pulled Pork” Sliders: Ingredients:
  • Canned young jackfruit in brine or water (not in syrup)
  • Onion, finely chopped
  • Garlic, minced
  • Tomato paste
  • Vegetable broth
  • Smoked paprika
  • Liquid smoke (optional)
  • Maple syrup or sweetener of choice
  • Salt and pepper
  • Slider buns
  • Pickles, sliced red onions, and barbecue sauce (optional, for topping)

Instructions:

  • Drain and rinse the canned jackfruit, then use your fingers or a fork to shred it into strands resembling pulled pork.
  • In a skillet, heat olive oil over medium heat and sauté finely chopped onion and minced garlic until softened.
  • Add the shredded jackfruit to the skillet and cook for a few minutes until it starts to brown slightly.
  • Stir in tomato paste, vegetable broth, smoked paprika, liquid smoke (if using), maple syrup, salt, and pepper.
  • Reduce the heat and let the jackfruit simmer for about 15-20 minutes, stirring occasionally until it absorbs the flavors and becomes tender.
  • Toast the slider buns and assemble the sliders by filling them with the jackfruit mixture.
  • Top with pickles, sliced red onions, and barbecue sauce if desired for added tanginess and sweetness.
  • Serve the jackfruit “pulled pork” sliders as a delicious and satisfying plant-based alternative.
  1. Jackfruit “Pulled Pork” Stuffed Sweet Potatoes: Ingredients:
  • Canned young jackfruit in brine or water (not in syrup)
  • Onion, finely chopped
  • Garlic, minced
  • BBQ sauce
  • Vegetable broth
  • Olive oil
  • Salt and pepper
  • Sweet potatoes
  • Vegan coleslaw (optional, for topping)

Instructions:

  • Drain and rinse the canned jackfruit, then use your fingers or a fork to shred it into strands resembling pulled pork.
  • In a skillet, heat olive oil over medium heat and sauté finely chopped onion and minced garlic until softened.
  • Add the shredded jackfruit to the skillet and cook for a few minutes until it starts to brown slightly.
  • Pour in BBQ sauce and vegetable broth, and season with salt and pepper to taste.
  • Reduce the heat and let the jackfruit simmer for about 15-20 minutes, stirring occasionally, until it absorbs the flavors and becomes tender.
  • Preheat the oven to 400°F (200°C).
  • Pierce the sweet potatoes with a fork and place them on a baking sheet lined with parchment paper.
  • Bake the sweet potatoes for about 45-60 minutes, or until they are soft and tender.
  • Slice open the sweet potatoes and fluff the insides with a fork.
  • Fill the sweet potatoes with the jackfruit “pulled pork” mixture.
  • Top with vegan coleslaw if desired for added crunch and creaminess.
  • Serve the jackfruit “pulled pork” stuffed sweet potatoes as a flavorful and satisfying plant-based meal.
  1. Jackfruit “Pulled Pork” Fried Rice: Ingredients:
  • Canned young jackfruit in brine or water (not in syrup)
  • Onion, diced
  • Garlic, minced
  • Mixed vegetables (such as peas, carrots, corn)
  • Cooked rice (white or brown)
  • Soy sauce or tamari
  • Sesame oil
  • Scallions, chopped (for garnish)
  • Sesame seeds (for garnish)

Instructions:

  • Drain and rinse the canned jackfruit, then use your fingers or a fork to shred it into strands resembling pulled pork.
  • In a skillet or wok, heat olive oil over medium heat and sauté diced onion and minced garlic until softened.
  • Add the shredded jackfruit and mixed vegetables to the skillet and cook for a few minutes until they start to soften.
  • Stir in cooked rice and drizzle soy sauce or tamari over the mixture.
  • Cook for a few more minutes, stirring constantly, until everything is well combined and heated through.
  • Drizzle sesame oil over the fried rice and toss to coat.
  • Remove from heat and garnish with chopped scallions and sesame seeds.
  • Serve the jackfruit “pulled pork” fried rice as a flavorful and protein-packed plant-based meal.

Conclusion: With these five delicious plant-based jackfruit recipes, you can enjoy the taste and texture of pulled pork while embracing a cruelty-free lifestyle. Jackfruit’s unique texture and ability to absorb flavors make it an excellent substitute for pulled pork. Incorporate these recipes into your meal rotation and savor the deliciousness of jackfruit in these flavorful and satisfying dishes. Stay tuned for more exciting and nutritious plant-based recipes in our upcoming posts!

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‘Cauliflower’ Instead of ‘Steak’: 5 Flavorful Plant-Based Cauliflower Recipes

person holding cauliflower

Introduction: If you’re looking for a plant-based alternative to steak that’s both flavorful and versatile, cauliflower is an excellent choice. With its dense and meaty texture, cauliflower can be transformed into delicious and satisfying dishes that rival the taste and texture of steak. In this post, we’ll explore five flavorful plant-based cauliflower recipes that will impress your taste buds. Get ready to savor the goodness of cauliflower with these mouthwatering recipes!

  1. Cauliflower Steak with Chimichurri Sauce: Ingredients:
  • Large cauliflower head
  • Olive oil
  • Salt and pepper
  • For the Chimichurri Sauce:
    • Fresh parsley, chopped
    • Fresh cilantro, chopped
    • Garlic, minced
    • Red wine vinegar
    • Olive oil
    • Red pepper flakes
    • Salt and pepper

Instructions:

  • Preheat the oven to 425°F (220°C).
  • Slice the cauliflower head into thick steaks, each about 1 inch thick.
  • Place the cauliflower steaks on a baking sheet lined with parchment paper.
  • Drizzle olive oil over the steaks and season with salt and pepper on both sides.
  • Roast the cauliflower steaks in the oven for about 25-30 minutes, or until they are tender and golden brown.
  • Meanwhile, prepare the chimichurri sauce by combining chopped parsley, chopped cilantro, minced garlic, red wine vinegar, olive oil, red pepper flakes, salt, and pepper in a bowl. Mix well.
  • Once the cauliflower steaks are done, transfer them to serving plates and drizzle with the chimichurri sauce.
  • Serve the cauliflower steaks with chimichurri sauce as a delicious and satisfying plant-based alternative to steak.
  1. Cauliflower Steak Fajitas: Ingredients:
  • Large cauliflower head
  • Bell peppers, sliced
  • Onion, sliced
  • Fajita seasoning (or a blend of chili powder, cumin, paprika, garlic powder, onion powder, salt, and pepper)
  • Olive oil
  • Tortillas
  • Guacamole, salsa, and vegan sour cream (optional, for serving)

Instructions:

  • Slice the cauliflower head into thick steaks, each about 1 inch thick.
  • In a large skillet, heat olive oil over medium heat.
  • Cook the cauliflower steaks in the skillet for about 5-6 minutes on each side, or until they are tender and slightly charred.
  • Remove the cauliflower steaks from the skillet and set them aside.
  • In the same skillet, add sliced bell peppers and onions. Sauté until they are tender-crisp.
  • Sprinkle fajita seasoning over the vegetables and stir to coat them evenly.
  • Warm up the tortillas.
  • Assemble the fajitas by placing a cauliflower steak on each tortilla, topping with the sautéed bell peppers and onions.
  • Serve the cauliflower steak fajitas with guacamole, salsa, and vegan sour cream if desired.
  1. Cauliflower “Steak” Burger: Ingredients:
  • Large cauliflower head
  • Burger buns
  • Lettuce, tomato, onion, and any desired burger toppings
  • For the Marinade:
    • Soy sauce
    • Olive oil
    • Balsamic vinegar
    • Dijon mustard
    • Garlic powder
    • Onion powder
    • Smoked paprika
    • Salt and pepper

Instructions:

  • Slice the cauliflower head into thick steaks, each about 1 inch thick.
  • In a bowl, whisk together soy sauce, olive oil, balsamic vinegar, Dijon mustard, garlic powder, onion powder, smoked paprika, salt, and pepper to create the marinade.
  • Place the cauliflower steaks in a shallow dish and pour the marinade over them, ensuring they are evenly coated.
  • Marinate the cauliflower steaks for at least 30 minutes, or refrigerate overnight for more flavor.
  • Preheat the grill or grill pan over medium heat.
  • Grill the cauliflower steaks for about 5-6 minutes on each side, or until they are tender and slightly charred.
  • Toast the burger buns and assemble the burgers with lettuce, tomato, onion, and any other preferred burger toppings.
  • Serve the cauliflower “steak” burgers as a delicious and satisfying plant-based alternative to traditional burgers.
  1. Cauliflower Steak with Mushroom Sauce: Ingredients:
  • Large cauliflower head
  • Olive oil
  • Salt and pepper
  • For the Mushroom Sauce:
    • Assorted mushrooms (such as cremini, shiitake, or oyster), sliced
    • Onion, finely chopped
    • Garlic, minced
    • Vegetable broth
    • Coconut milk
    • Fresh thyme leaves
    • Salt and pepper

Instructions:

  • Slice the cauliflower head into thick steaks, each about 1 inch thick.
  • Heat olive oil in a skillet over medium heat.
  • Cook the cauliflower steaks in the skillet for about 5-6 minutes on each side, or until they are tender and slightly charred.
  • Remove the cauliflower steaks from the skillet and set them aside.
  • In the same skillet, sauté chopped onion and minced garlic until they are softened.
  • Add sliced mushrooms to the skillet and cook until they are tender and golden brown.
  • Pour in vegetable broth and coconut milk, and add fresh thyme leaves, salt, and pepper.
  • Simmer the mushroom sauce for a few minutes until the flavors are well combined.
  • Serve the cauliflower steaks with mushroom sauce drizzled over the top, as a flavorful and satisfying plant-based meal.
  1. Cauliflower Steak with Romesco Sauce: Ingredients:
  • Large cauliflower head
  • Olive oil
  • Salt and pepper
  • For the Romesco Sauce:
    • Roasted red peppers, drained
    • Tomatoes, diced
    • Almonds
    • Garlic, minced
    • Olive oil
    • Sherry vinegar (or red wine vinegar)
    • Smoked paprika
    • Cayenne pepper (optional)
    • Salt and pepper

Instructions:

  • Slice the cauliflower head into thick steaks, each about 1 inch thick.
  • Drizzle olive oil over the cauliflower steaks and season with salt and pepper on both sides.
  • Preheat the oven to 425°F (220°C).
  • Roast the cauliflower steaks in the oven for about 25-30 minutes, or until they are tender and golden brown.
  • Meanwhile, prepare the Romesco sauce by blending roasted red peppers, diced tomatoes, almonds, minced garlic, olive oil, sherry vinegar, smoked paprika, cayenne pepper (if desired), salt, and pepper in a food processor or blender until smooth.
  • Once the cauliflower steaks are done, transfer them to serving plates and drizzle with the Romesco sauce.
  • Serve the cauliflower steaks with Romesco sauce as a flavorful and satisfying plant-based alternative to steak.

Conclusion: With these five flavorful plant-based cauliflower recipes, you can enjoy the taste and texture of steak while incorporating the nutritional benefits of cauliflower into your meals. Cauliflower is a versatile and delicious option for plant-based cooking, and these recipes showcase its ability to shine as a main ingredient. Incorporate these recipes into your meal rotation and savor the deliciousness of cauliflower in these creative and satisfying dishes. Stay tuned for more exciting and nutritious plant-based recipes in our upcoming posts!

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‘Tofu’ Instead of ‘Eggs’: 5 High Protein Plant-Based Breakfast Ideas

plate of prepared food

Introduction: If you’re seeking a plant-based alternative to eggs that’s not only high in protein but also versatile in breakfast recipes, look no further than tofu. Tofu, made from soybeans, is a nutritious and protein-packed option that can be used as a substitute for eggs in a variety of breakfast dishes. In this post, we’ll explore five high-protein plant-based breakfast ideas featuring tofu. Get ready to start your day with these delicious and satisfying tofu-based recipes!

  1. Tofu Scramble: Ingredients:
  • Firm tofu
  • Onion, diced
  • Bell peppers, diced
  • Spinach or kale, chopped
  • Turmeric powder
  • Cumin powder
  • Garlic powder
  • Nutritional yeast (optional, for a cheesy flavor)
  • Salt and pepper
  • Olive oil

Instructions:

  • Crumble the tofu into small pieces using your hands or a fork.
  • In a skillet, heat olive oil over medium heat and sauté diced onion and bell peppers until softened.
  • Add the crumbled tofu to the skillet and stir to combine.
  • Sprinkle turmeric powder, cumin powder, garlic powder, nutritional yeast (if using), salt, and pepper over the tofu mixture. Stir well to coat everything evenly.
  • Cook for a few minutes, stirring occasionally, until the tofu is heated through and the flavors have melded together.
  • Add chopped spinach or kale to the skillet and cook for an additional minute until wilted.
  • Serve the tofu scramble as a delicious and protein-rich breakfast option.
  1. Tofu Breakfast Burrito: Ingredients:
  • Firm tofu
  • Onion, diced
  • Bell peppers, diced
  • Black beans, drained and rinsed
  • Cumin powder
  • Paprika
  • Garlic powder
  • Salt and pepper
  • Whole wheat tortillas
  • Avocado slices
  • Salsa
  • Fresh cilantro (optional)

Instructions:

  • Crumble the tofu into small pieces using your hands or a fork.
  • In a skillet, heat olive oil over medium heat and sauté diced onion and bell peppers until softened.
  • Add the crumbled tofu to the skillet and stir to combine.
  • Sprinkle cumin powder, paprika, garlic powder, salt, and pepper over the tofu mixture. Stir well to coat everything evenly.
  • Add black beans to the skillet and cook for a few minutes until heated through.
  • Warm up the whole wheat tortillas.
  • Assemble the burritos by filling them with the tofu and black bean mixture, avocado slices, salsa, and fresh cilantro if desired.
  • Roll up the tortillas and serve the tofu breakfast burritos as a protein-packed and satisfying breakfast.
  1. Tofu Veggie Breakfast Bowl: Ingredients:
  • Firm tofu
  • Assorted vegetables (e.g., mushrooms, zucchini, cherry tomatoes)
  • Baby spinach or kale
  • Tamari or soy sauce
  • Sesame oil
  • Rice or quinoa (cooked)
  • Sesame seeds (for garnish)

Instructions:

  • Cut the tofu into cubes or strips.
  • In a skillet, heat sesame oil over medium heat and cook the tofu until it’s lightly browned and crispy on the outside.
  • Remove the tofu from the skillet and set it aside.
  • In the same skillet, sauté the assorted vegetables until they’re tender-crisp.
  • Add baby spinach or kale to the skillet and cook until wilted.
  • Return the tofu to the skillet and drizzle tamari or soy sauce over the mixture. Toss well to coat everything.
  • Serve the tofu veggie breakfast bowl over cooked rice or quinoa.
  • Garnish with sesame seeds for added flavor and texture.
  1. Tofu Breakfast Sandwich: Ingredients:
  • Firm tofu
  • English muffins or whole wheat bread
  • Avocado, mashed
  • Tomato slices
  • Lettuce or baby spinach leaves
  • Sriracha or hot sauce (optional)
  • Salt and pepper
  • Olive oil

Instructions:

  • Cut the tofu into thick slices.
  • In a skillet, heat olive oil over medium heat and cook the tofu slices until they’re lightly browned on both sides.
  • Season the tofu with salt and pepper to taste.
  • Toast the English muffins or bread slices.
  • Spread mashed avocado on one side of each muffin or bread slice.
  • Layer tomato slices, lettuce or baby spinach leaves, and cooked tofu on top of the avocado spread.
  • If desired, drizzle sriracha or hot sauce over the tofu for added heat.
  • Close the sandwich with the remaining muffin or bread slice.
  • Serve the tofu breakfast sandwich as a protein-rich and satisfying breakfast option.
  1. Tofu Pancakes: Ingredients:
  • Firm tofu
  • Rolled oats
  • Banana
  • Almond milk (or any plant-based milk)
  • Maple syrup or sweetener of choice
  • Vanilla extract
  • Baking powder
  • Cinnamon
  • Salt
  • Fresh berries or sliced fruits (for topping)

Instructions:

  • In a blender or food processor, combine crumbled tofu, rolled oats, banana, almond milk, maple syrup, vanilla extract, baking powder, cinnamon, and salt.
  • Blend until the mixture is smooth and well combined.
  • Heat a non-stick skillet or griddle over medium heat.
  • Pour the pancake batter onto the skillet, forming small or medium-sized pancakes.
  • Cook the pancakes for a few minutes on each side until they’re golden brown.
  • Serve the tofu pancakes with fresh berries or sliced fruits as a protein-packed and delicious breakfast treat.

Conclusion: With these five high-protein plant-based breakfast ideas featuring tofu as a substitute for eggs, you can start your day with nutritious and flavorful meals. Tofu provides a versatile and protein-rich option for your morning routine. Incorporate these recipes into your breakfast rotation and enjoy the benefits of plant-based protein. Stay tuned for more exciting and nutritious plant-based meal prep ideas in our upcoming posts!

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‘Quinoa’ Instead of ‘Chicken’: 5 High Protein Plant-Based Meal Prep Ideas

white and blue ceramic plate with food

Introduction: If you’re looking for a plant-based alternative to chicken that’s both protein-rich and versatile, quinoa is a fantastic choice. Packed with essential amino acids, fiber, and minerals, quinoa offers a nutritious and satisfying option for your meals. In this post, we’ll explore five high-protein plant-based meal prep ideas featuring quinoa. Get ready to elevate your plant-based cooking with these delicious and protein-packed recipes!

  1. Quinoa “Chicken” Salad: Ingredients:
  • Cooked quinoa
  • Chickpeas, drained and rinsed
  • Cucumber, diced
  • Cherry tomatoes, halved
  • Red onion, finely chopped
  • Fresh parsley, chopped
  • Lemon juice
  • Olive oil
  • Dijon mustard
  • Salt and pepper

Instructions:

  • In a bowl, combine cooked quinoa, chickpeas, diced cucumber, halved cherry tomatoes, finely chopped red onion, and chopped fresh parsley.
  • In a separate small bowl, whisk together lemon juice, olive oil, Dijon mustard, salt, and pepper to create the dressing.
  • Drizzle the dressing over the quinoa “chicken” salad and toss gently to coat all the ingredients.
  • Adjust the seasoning to taste.
  • Serve the quinoa “chicken” salad as a refreshing and protein-packed meal or side dish.
  1. Quinoa “Chicken” Stir-Fry: Ingredients:
  • Cooked quinoa
  • Assorted vegetables (bell peppers, broccoli, carrots, snap peas)
  • Soy sauce
  • Sesame oil
  • Garlic
  • Ginger
  • Red chili flakes (optional)

Instructions:

  • In a hot skillet or wok, heat some sesame oil and stir-fry the assorted vegetables until they’re tender-crisp.
  • Add minced garlic and ginger to the pan and cook for another minute.
  • Add cooked quinoa to the pan and stir-fry for a few minutes until well combined.
  • Drizzle soy sauce over the mixture and add red chili flakes if desired.
  • Toss everything together and cook for a few more minutes.
  • Serve the quinoa “chicken” stir-fry as a satisfying and protein-packed meal.
  1. Quinoa “Chicken” Curry: Ingredients:
  • Cooked quinoa
  • Onion, chopped
  • Garlic, minced
  • Ginger, grated
  • Assorted vegetables (bell peppers, zucchini, cauliflower)
  • Coconut milk
  • Curry powder
  • Turmeric powder
  • Cumin powder
  • Salt and pepper
  • Fresh cilantro, chopped (for garnish)

Instructions:

  • In a large pot or pan, sauté chopped onion, minced garlic, and grated ginger until fragrant.
  • Add assorted vegetables to the pot and cook for a few minutes until they start to soften.
  • Stir in curry powder, turmeric powder, cumin powder, salt, and pepper to coat the vegetables.
  • Pour in coconut milk and simmer for about 15-20 minutes, or until the vegetables are tender and the flavors have melded together.
  • Add cooked quinoa to the pot and stir gently to combine.
  • Serve the quinoa “chicken” curry over rice or with naan bread, garnished with fresh cilantro.
  1. Quinoa “Chicken” Tacos: Ingredients:
  • Cooked quinoa
  • Taco shells or tortillas
  • Avocado
  • Salsa
  • Lime wedges
  • Cilantro (optional)
  • Spices: cumin, paprika, garlic powder, onion powder, salt, and pepper

Instructions:

  • Heat some oil in a skillet over medium heat.
  • Add cooked quinoa to the skillet and season with cumin, paprika, garlic powder, onion powder, salt, and pepper.
  • Sauté the quinoa for a few minutes until it is well seasoned and heated through.
  • Warm up the taco shells or tortillas.
  • Assemble the tacos by filling them with the seasoned quinoa, sliced avocado, salsa, and garnish with cilantro if desired.
  • Serve the quinoa “chicken” tacos as a protein-packed and flavorful meal.
  1. Quinoa “Chicken” Stuffed Bell Peppers: Ingredients:
  • Bell peppers
  • Cooked quinoa
  • Assorted vegetables (such as zucchini, carrots, spinach)
  • Tomato sauce
  • Italian seasoning (oregano, basil, thyme)
  • Vegan cheese (optional)
  • Fresh parsley, chopped (for garnish)

Instructions:

  • Preheat the oven to 375°F (190°C).
  • Cut the tops off the bell peppers and remove the seeds and membranes.
  • In a skillet, sauté assorted vegetables until tender.
  • Add cooked quinoa, tomato sauce, and Italian seasoning to the skillet. Mix well.
  • Spoon the quinoa “chicken” mixture into the hollowed-out bell peppers.
  • If desired, sprinkle vegan cheese on top of the filling.
  • Place the stuffed bell peppers in a baking dish and cover with foil.
  • Bake for about 30-35 minutes or until the bell peppers are tender and the filling is heated through.
  • Garnish with fresh parsley and serve the quinoa “chicken” stuffed bell peppers as a protein-rich and satisfying meal.

Conclusion: With these five high-protein plant-based meal prep ideas featuring quinoa as a substitute for chicken, you can enjoy a range of delicious and nutritious dishes. Quinoa’s versatility and protein content make it an excellent choice for plant-based meals. Incorporate these recipes into your meal prep routine and savor the goodness of quinoa while nourishing your body with plant-based protein. Stay tuned for more exciting and nutritious plant-based meal prep ideas in our upcoming posts!