Teriyaki Tofu Bowls
Southwest-inspired wraps packed with baked sweet potatoes, fiber-rich beans, and vegetables – creatively infused with nutritional yeast
These savory bowls feature marinated teriyaki tofu sautéed with colorful frozen vegetables and served over fluffy brown rice. Each bowl is balanced with protein, fiber, and essential nutrients, making it a satisfying and wholesome dinner option. Easy to prep and full of flavor, they’re perfect for busy weeknights or meal prep.
Ingredients
| Ingredients | Amount |
|---|---|
| Pre-marinated tofu | 2 blocks (908 g) |
| California-style veggies | 4 cups (340 g) |
| Pre-prepared brown rice | 4 cups, cooked (808 g) |
| Sesame seeds | ¼ tsp (1 g) |
| Teriyaki Sauce | ½ cup (136 g) |
Instructions
Marinate the tofu
Drain 2 packages of super firm tofu.
Cut the tofu into ½-inch cubes and place in a shallow container with a lid.
Pour ½ cup of teriyaki sauce over the tofu. (we used Soy Vay Veri Teriyaki Marinade and sauce.)
Cover and shake to coat the tofu evenly.
Set aside to marinate for at least 30 minutes, or refrigerate for 1 to 4 hours for best flavor. If prepping ahead, you can marinate it overnight.
Cook the rice (can be done ahead)
Add 1½ cups dry brown rice and 3 cups of water to a rice cooker or pot.
Cook until soft, then set aside to cool.
Cooking Instructions
Add 4 cups of frozen California-style veggies to a non-stick pan.
Once thawed and sizzling, add the marinated tofu.
Sauté together for several minutes until heated through and slightly browned.
Evenly divide the cooked brown rice into 4 containers (about 202 g per serving).
Top each portion with the tofu and veggie mixture.
Sprinkle ¼ tsp of sesame seeds on each bowl if desired.
Let cool, seal containers, and store in the fridge.
Assembly Instructions
When you’re ready to eat, all you have to do is add one container to a pan and cook for 7–10 minutes or warm the container in a microwave. You can add a little extra teriyaki sauce if you want.
Serve it over 1 cup of the pre-prepared rice. Sprinkle on ¼ tsp of sesame seeds and enjoy!
Sweet Potato Fiesta Wraps
Southwest-inspired wraps packed with baked sweet potatoes, fiber-rich beans, and vegetables – creatively infused with nutritional yeast
These freezer-friendly wraps are a tasty and affordable lunch option filled with flavor and nutrients. They’re made with mashed sweet potatoes, seasoned black beans, sautéed peppers, onions, spinach, and a spoonful of mild salsa, all wrapped in whole wheat tortillas. Each wrap is hearty, satisfying, and gently spiced. Packed with fiber and plant-based protein, they are perfect for meal prep and easy to grab anytime.
Ingredients
| Ingredients | Amount |
|---|---|
| Black beans | 2 cans (480 g) |
| Taco seasoning | 1 packet (28 g) |
| Pre-baked sweet potatoes | 4 medium (600 g) |
| Nutritional yeast | ¼ cup (20 g) |
| Frozen pepper and onion mix | 3 cups (340 g) |
| Frozen spinach | 2 cups (340 g) |
| Flour tortillas | 8 tortillas (50 g each) |
| Salsa | 1 cup (240 g) |
| Iodized salt | ¼ tsp (2 g) |
Instructions
1. Start by draining and rinsing 2 cans of black beans and adding them to a shallow container.
2. Mash the black beans together with a masher while leaving some larger pieces for texture. Mix a full packet of low-sodium taco seasoning into the black beans and set aside.
3. Next, take your cooked sweet potatoes and add them to a second shallow container.
4. Sprinkle on ¼ cup of nutritional yeast and ¼ tsp of iodized salt.
5. Mash the sweet potatoes, nutritional yeast, and iodized salt into an even consistency.
6. Next, fire up a pan over medium heat and sauté 3 cups of the frozen pepper and onion mix along with 2 cups of frozen spinach.
Assembly Instructions
Once the veggies have cooked through, you’re ready to assemble your wraps.
1. Divide the mashed sweet potatoes and black beans evenly between all 8 tortillas.
a) Spread the sweet potatoes onto the tortillas first as a base layer, then spread the black bean mixture on top of the sweet potatoes as a second layer.
2. Next, place the cooked pepper and onion mix along with the cooked spinach onto each wrap as well.
3. Lastly, add 2 tbsp of mild salsa to each wrap. This will be 4 tbsp per serving.
4. Roll each wrap halfway, fold in the sides, and close them up.
a) You can store these in the freezer to help them last longer. Remember, each serving is going to be 2 wraps, so the recommendation is to put 2 wraps in 4 separate freezer bags.
5. When you’re ready to eat, you can either cook them in an air fryer at 400°F for 10–15 minutes or microwave them using the defrost button for 5 minutes. Once microwaved, you can roast the wraps on the stovetop for several minutes to get the tortillas nice and crispy.
Peanut Butter Berry Overnight Oats
Creamy, chilled oats soaked overnight and topped with a delicious medley of frozen blueberries, flax, and almonds.
These creamy overnight oats make breakfast simple, nutritious, and delicious. Each jar is packed with rolled oats, powdered peanut butter, flaxseed, frozen blueberries, and soy milk for a protein-rich, high-fiber start to your day. Topped with sliced almonds in the morning for added crunch, this meal is perfect for busy mornings and can be made in advance to grab and go.
Ingredients (single serving)
| Ingredients | Amount |
|---|---|
| Rolled oats | ¾ cup (60 g) |
| Powdered peanut butter | 2 tbsp (13 g) |
| Ground flaxseed | 1 tbsp (7 g) |
| Frozen blueberries | ⅓ cup (70 g) |
| Soy milk | 1 cup (240 g) |
| Sliced almonds | 1 tbsp (8 g) |
Instructions (for 4 servings)
1. Line up 4 Mason jars or containers and add the following ingredients to each:
¾ cup of rolled oats
2 tbsp of powdered peanut butter
1 tbsp of flaxseed
⅓ cup of frozen blueberries
1 cup of soy milk
1 tbsp of sliced almonds
2. Pop the lids on, give them a good shake to combine the ingredients, and place them in the fridge to chill.
3. When you’re ready to eat breakfast each day, just remove one container from the fridge and enjoy!
Peanut Butter Banana Nice Cream
A creamy, frozen treat featuring the classic flavor combination of smooth peanut butter and ripe bananas.
This dairy-free dessert is smooth, creamy, and naturally sweet. Made with just frozen bananas, powdered peanut butter, and soy milk, it blends into a rich soft-serve that’s both healthy and satisfying. It’s the perfect way to cool down with a treat that’s kind to your body and the planet.
Ingredients
| Ingredients | 4 Servings |
|---|---|
| Banana | 8 medium (940 g) |
| Peanut butter powder | 1 ½ cups (156 g) |
| Soy milk | 2 cups (480 g) |
Instructions
1. Add the frozen bananas to a blender along with the peanut butter powder.
2. Then add the soy milk. Our recommendation is to start with ½ cup per serving and add a little bit at a time as needed. Our recipe and nutrition facts account for ½ cup.
3. Blend these three simple ingredients together and enjoy!
Sun-Dried Tomato Pasta
Creamy and tangy sun-dried tomato sauce tossed with edamame pasta and high-protein
soy curls.
This flavorful pasta dish combines the rich, savory taste of sun-dried tomatoes with a creamy sauce and perfectly cooked noodles. It’s a simple, budget-friendly meal that feels indulgent while staying plant-based and nutrient-packed. Great for quick lunches or easy dinners, it delivers big flavor with minimal effort.
This recipe is part of our Freezer Friendly meal prep.
Ingredients
| Ingredients | Amount for 8 day meal prep |
|---|---|
| Water | 16 cups (3,785 g) |
| Edamame spaghetti pasta | 2 boxes (454 g) |
| Soy curls | 4 ½ cups (180 g) |
| Red bell peppers | 2 medium (240 g) |
| White onion | 1 medium (110 g) |
| Spinach | 12 cups (360 g) |
| Soaked cashews | 1 cup dry (130 g) |
| Nutritional yeast | 1 cup (80 g) |
| Sun-dried tomatoes | 6 tbsp (41 g) |
| Low-sodium vegetable broth | 6 cups (1,326 g) |
| Dried basil | 4 tsp (3 g) |
| Dried oregano | 4 tsp (4 g) |
| Minced garlic | 8 tsp (40 g) |
| Fresh basil for garnish | 2 cups (85 g) |
INSTRUCTIONS FOR 8 SERVINGS
1. Bring a large pot of water (16 cups) to a boil. Once boiling, add 2 boxes (8 oz each) of edamame spaghetti and cook according to the package directions (about 3 to 5 minutes). Strain and set aside.
2. In a bowl, add 4½ cups (180 g) of dry soy curls and 4 cups (884 g) of low-sodium vegetable broth to rehydrate. Let sit for at least 15 minutes.
3. Dice 1 onion (110 g) and 2 bell peppers (240 g). Add them to a pan over medium heat with 4 tsp (20 g) of minced garlic. Cook for 5 minutes.
4. After 15 minutes, drain the soy curls and squeeze out all excess liquid.
5. Add the drained soy curls to the pan with the onion, peppers, and garlic. Cook for another 7 to 10 minutes, stirring occasionally, until excess moisture is gone and the soy curls begin to brown.
6. Add 12 cups (360 g) of spinach to the pan. Mix, cover, and cook for a few minutes until the spinach wilts.
7. Add the cooked pasta to the pan and toss to combine. Turn off the heat and set aside.
8. In a blender, add the soaked cashews (from earlier) and the following:
a) 2 cups (442 g) of low-sodium vegetable broth
b) 6 tbsp or ⅓ cup (41 g) of sun-dried tomatoes (no oil)
c) 1 cup (80 g) of nutritional yeast
d) 4 tsp (20 g) of minced garlic
e) 4 tsp (3 g) of dried basil
f) 4 tsp (4 g) of dried oregano
9. Blend until smooth.
10. Pour the sauce over the pasta, soy curls, and vegetables. Mix until everything is evenly coated.
11. Divide into 8 freezer-friendly containers. Store in the fridge for 4 days or freeze for 2 to 3 months.
12. When ready to eat, heat in a saucepan or microwave for 4 to 5 minutes. Top with fresh basil and oregano to taste.
Spiced Lentils and Chickpeas
This meal is inspired by traditional Indian cuisine. A warm, comforting dish featuring protein-rich lentils and chickpeas simmered in aromatic spices.
This hearty dish features a comforting blend of lentils and chickpeas simmered with warming spices for a rich, savory flavor. Packed with plant-based protein and fiber, it’s perfect for meal prep and pairs well with rice, greens, or flatbread. Easy to make and full of bold taste, it's a satisfying go-to for any day of the week.
This recipe is part of our Freezer Friendly meal prep.
Ingredients
| Ingredients | Amount for 8 day meal prep |
|---|---|
| Onions | 2 medium (220 g) |
| Chickpeas | 2 cans (530 g) |
| Kale | 8 cups (168 g) |
| Minced garlic | 2 tbsp (30 g) |
| Turmeric | 2 tbsp (6 g) |
| Cumin | 2 tsp (4 g) |
| Curry powder | 2 tbsp (13 g) |
| Water | 8 cups (1,896 g) |
| Diced tomatoes | 2 cans (822 g) |
| Dry brown lentils | 3 cups (600 g) |
| Salt | 2 tsp (12 g) |
| Black pepper | 2 tsp (5 g) |
| Lemon juice | 1 lemon (48 g) |
| Basmati rice | 1 ½ cups dry (270 g) |
| Nutritional yeast | ½ cup (40 g) |
| Cilantro | 2 cups (32 g) |
Instructions
Start by dicing up 2 medium onions (220 g total).
Add a splash of water, the diced onions, and 2 tbsp (30 g) of minced garlic to a large pot over medium heat. Sauté for about 5 minutes. Then add:
a) 2 tsp (6 g) of turmeric
b) 2 tsp (4 g) of cumin
c) 2 tbsp (13 g) of curry powder
Sauté for another minute while stirring. Then Add:
a) 8 cups (1,896 g) of water
b) 2 cans (14.5 oz each, 822 g total) of diced tomatoes
c) 3 cups (600 g) of dry brown lentils
d) 2 tsp of salt (12 g)
e) 2 tsp of pepper (5 g)
Stir and bring to a boil.
Then reduce the heat, cover, and let simmer for 35 minutes.
Then add:
a) 2 cans (15.5 oz each, 530 g total, drained and rinsed) of chickpeas
b) 8 cups (168 g) of kale
c) Juice from 1 lemon (48 g)
Mix, cover, and cook for another 5 to 10 minutes.
Divide the cooked rice from earlier into 8 freezer-friendly meal prep containers, about 100 g of rice per container.
Evenly divide the lentil dahl between the same 8 containers.
You can store these containers in the fridge for up to 4 days or freeze them for 2 to 3 months.
When ready to eat, heat the contents of a single container in a saucepan or microwave for 4 to 6 minutes. Top with 1 tbsp (5 g) of nutritional yeast and a handful (4 g) of freshly chopped cilantro.
Almond Butter Energy Bites
No-bake energy bites combining almond butter, oats, and dark chocolate chips. Freezer-friendly and perfect as a grab-and-go snack or a healthy treat.
These no-bake bites are the perfect grab-and-go snack, made with wholesome ingredients like almond butter, oats, and a touch of sweetness. Packed with healthy fats, fiber, and plant-based protein, they’re great for fueling your day or curbing cravings between meals. Quick to prep and easy to store, they’re as convenient as they are delicious.
This recipe is part of our Freezer Friendly meal prep.
Ingredients (8 Servings)
| Ingredients | Amount |
|---|---|
| Oats | 1 cup (81 g) |
| Almond butter | 5 tbsp (80 g) |
| Maple syrup | 2 tbsp (39 g) |
| Vanilla extract | 2 tsp (9 g) |
| Mini vegan chocolate chips | 4 tbsp (60 g) |
Instructions
In a medium-sized mixing bowl, add:
1 cup (81 g) of rolled oats,
5 tbsp (80 g) of almond butter,
2 tbsp (39 g) of maple syrup,
2 tsp (9 g) of vanilla extract,
4 tbsp (60 g) of mini vegan chocolate chips.
Mix with a spoon until everything is well
combined.
Roll the mixture into 8, 1-inch balls and
place them in a freezer-friendly container
or bag.
These energy bites taste best frozen, so
allow them to freeze for at least 2 hours
before eating. If you have sensitive teeth,
you can thaw them in the fridge for a
softer texture.
Vanilla Green Smoothie
A creamy, freezer-friendly, nutrient-packed smoothie made with banana, spinach, and tofu. Perfect for busy mornings or post-workout fuel.
This refreshing smoothie blends leafy greens with banana, vanilla, and plant-based milk for a creamy, naturally sweet drink. It's loaded with nutrients, fiber, and antioxidants, making it a perfect choice for a quick breakfast or energizing snack. Simple, delicious, and nourishing in every sip.
This recipe is part of our Freezer Friendly meal prep.
Ingredients
| Ingredients | Amount for 8 day meal prep |
|---|---|
| Bananas | 8 medium (944 g) |
| Kale | 8 cups (168 g) |
| Extra firm tofu | 3 blocks (1,365 g) |
| Hemp seeds | 16 tbsp (160 g) |
| Vanilla soy milk | 12 cups (2,880 g) |
| Vanilla extract | 8 tsp (35 g) |
Instructions
Take out 8 freezer bags.
Cut 3 blocks (16 oz each or 1,365 g total) of extra firm tofu into cubes.
Divide the tofu cubes evenly between the 8 freezer bags. That’s approximately 171 g of tofu per bag. For exact portions, weigh the total cubed tofu and divide by 8.
To each freezer bag, add:
1 banana (118 g)
1 cup (21 g) of kale
2 tbsp (20 g) of hemp seeds
1 tsp (4 g) of vanilla extract
Close each bag and place them in the freezer.
When you’re ready to enjoy a smoothie:
Pour the contents of one bag into a blender
Add 1½ cups (360 g) of vanilla soy milk
Blend until smooth and enjoy!
TVP Burgers
Enjoy the savory, hearty taste of a classic burger, reinvented in a deliciously healthy way! Our TVP Burgers offer all the satisfying flavors you crave, packed with nutrient-rich ingredients.
Enjoy the savory, hearty taste of a classic burger, reinvented in a deliciously healthy way! Our TVP Burgers offer all the satisfying flavors you crave, packed with nutrient-rich ingredients like textured vegetable protein (TVP), kidney beans, and aromatic spices. Loaded with protein and iron, these vegan-friendly burgers fuel your body and please your taste buds, making them the perfect addition to your meal rotation.
This recipe is part of our Healthy “Junk Food” meal prep. If you love nachos, pancakes, and burgers, you'll love this meal prep! These recipes are not only delicious but also healthy and packed with plant protein! Get the free pdf by clicking here 💪🌱
Ingredients
| Ingredients | Amount |
|---|---|
| TVP | 2 cups (188 g) |
| Red Onions | 3 (292 g) |
| Minced Garlic | 2 tbsp (30 g) |
| Kidney Beans | 1 cup (180 g) |
| Onion Powder | 1 ½ tbsp (10 g) |
| Chili Powder | 1 ½ tbsp (10 g) |
| Italian Seasoning | 2 tbsp (6 g) |
| Iodized Salt | 2 tsp (12 g) |
| Tomato Paste | 1 tbsp (16 g) |
| Nutritional Yeast | ½ cup (40 g) |
| Balsamic Vinegar | 3 tbsp (48 g) |
| Vital Wheat Gluten | ½ cup (60 g) |
| Burger Buns | 8 buns (384 g) |
| Ketchup | 4 tbsp (60 g) |
| Tomato | 4 slices (40 g) |
| Baby Kale | 2 cups (42 g) |
Instructions
Add 2 cups of TVP to a bowl and cover with warm water to rehydrate.
Preheat the oven to 350°F (175°C), and line a baking sheet with parchment paper.
Dice 2 red onions, add them to a non-stick pan along with 2 tbsp of minced garlic, and sauté for about 5 minutes. Add a splash of water if needed to prevent sticking.
Rinse 1 cup of kidney beans and add to the pan. Sauté for another 2 minutes until well combined.
Transfer this mixture to a large food processor.
Squeeze excess water out of the rehydrated TVP and add it to the food processor as well.
Add the following to the food processor:
1 ½ tbsp onion powder
1 ½ tbsp chili powder
2 tbsp Italian seasoning
2 tsp iodized salt
1 tbsp tomato paste
½ cup nutritional yeast
3 tbsp balsamic vinegar
Pulse until combined, then transfer the mixture to a large bowl.
Add ½ cup vital wheat gluten to the mixture, stir until well combined.
Form the mixture into 8 burger patties and place them on the parchment-lined baking sheet.
Bake for 30 minutes. Flip the patties and bake for another 15 minutes until firm and golden brown. Add an additional 10 minutes if needed.
Once removed from the oven, stack patties in a container and store them in the refrigerator.
To serve, heat two patties and assemble on buns with preferred toppings (suggested: ketchup, baby kale, tomato slices, and sliced red onion).
Each serving is two burgers.
Peanut Butter & strawberry overnight Oats
Ingredients
| Ingredients | Amount for 4 day meal prep |
|---|---|
| Oats | 2 Cups (160 g) |
| PBFit | 8 Tbsp. (64 g) |
| Hemp Seeds | 8 Tbsp. (80 g) |
| Soy Milk | 3 Cups (720 g) |
| Strawberries, chopped | 2 Cups (304 g) |
Instructions
Line up your 4 jars. To each jar, add ½ cup (40 g) of oats, 2 tablespoons (16 g) of Peanut butter powder, 2 tablespoons (20 g) of hemp seeds, ¾ cup (180 g) of soy milk, and ½ cup (76 g) of chopped strawberries.
Pop the lids on and shake them up. That’s it!
Store them in the fridge overnight and in the morning you can either eat them cold or heat them in the microwave for a minute or two. You can also top them off with some more strawberries if you’d like.