High Protein Vegan Meal Plan and Recipes August 7

We went ALL in on savoury this week, and there’s one savoury breakfast option I will never, ever get sick of: tofu scramble.

But since I’ve already given you my absolute best scramble recipe (if you’re new here, bookmark The Best Tofu Scramble), I wanted to give you a twist this week with a Persian Omelet version! It’s not 100% traditional given the tofu, but I did use some traditional techniques — hope you like it!

Oh, and you savoury snackers? You’re going to love the Savoury Corn and Parsley Muffins, with 12g protein each!

If you choose to make all 4 recipes, the total daily macros for one serving of each recipe is: 1580 cals – 56g fat – 163g carbs – 106g protein – 29g fibre.

Breakfast: Persian Omelet

432 cals | 20g fat | 23g carbs | 40g protein | 10g fiber

Lunch: Hot Maple Sausages (Sheet Pan Meal)

426 cals | 14g fat | 47g carbs | 28g protein | 6.5g fiber

Dinner: Macaroni Salad

471 cals | 11g fat | 67g carbs | 26g protein | 9.5g fiber

Snack: Savoury Corn and Parsley Muffins

251 cals | 11g fat | 26g carbs | 12g protein | 3g fiber

Follow this step by step to make the entire meal plan.

1. Wash all your produce: lemon, corn, parsley, bell peppers, red onion, yellow onion, zucchinis and tomatoes. My produce washing method: 1 tsp baking soda to every 2 cups water, mix, and soak produce for 15 minutes before draining and rinsing well.

2. Preheat the oven to 375 F and prepare a sheet pan for Hot Maple Sausages and a muffin tray with 6 muffin liners for the Corn and Parsley Muffins.

3. This weeks prep guide is really simple since there isn’t any need to jump back and forth between recipes. Each recipe once started can be made from start to finish. But to speed up the meal prep process by making the recipes in this order:

4. Start with the Savoury Corn and Parsley Muffins and make them from start to finish.

5. Next head to the Hot Maple Sausages and make that recipe from start to finish.

6. Once the Muffins and Hot Maple Sausages are out of the oven you can turn the oven off!

7. Next head to the Persian Omelet and complete that breakfast recipe from start to finish.

8. Lastly make your Macaroni Salad and complete the recipe from start to finish.

1. Crumble your tofu by hand and add it to a mixing bowl.

2. Season crumbled tofu with 1 cup soy milk (240g), ¾ cup nutritional yeast (96g), 2 tsp garlic powder (6g), 1 ½ tsp turmeric powder (3.5g), and 1 tsp salt (6g). Mix well and set aside.

3. Using a cheese grater, grate you tomatoes into a pulp. I use the bigger cheese grater side/setting. Then set aside.

4. Warm a large pan to medium heat and add 1 tbsp oil (13.5g) to coat the bottom.

5. Add to the hot pan 1 diced yellow onion (150g) and cook until softened, 4-5 minutes.

6. Then add in to the pan 1 heaping tbsp tomato paste (20g) and 1/4 tsp turmeric powder (0.5g) and mix through for 20 seconds.

7. Add in grated tomatoes and turn heat to medium low.

8. Cook tomatoes for 7-8 minutes or until liquids have mostly evaporated and you’re left with a thick tomato like jam.

9. Then add in your seasoned scrambled tofu and mix through.

10. Keep cooking for another 4-5 minutes or until tofu is heated through.

11. Season with black pepper and if desired adjust salt.

12. Divide Persian Omelet across 4 meal prep containers, seal, and refrigerate until ready to eat.