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Chickpea Quinoa Salad, Tofu Stir-Fry & Berry Chia Pudding

This meal plan provides a balanced vegetarian diet totaling 2000 calories, divided into three meals, with a macronutrient distribution of 30% protein, 40% carbs, and 30% fat.

6/25/202515 views

Chickpea Quinoa Salad

Nutrition Information

Calories
680
Protein
25g
Carbs
85g
Fat
30g

Ingredients

  • 1 cup cooked quinoa
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup feta cheese, crumbled
  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

Instructions

In a large bowl, combine cooked quinoa, chickpeas, cherry tomatoes, cucumber, red onion, and parsley.
In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
Pour dressing over salad and toss to combine.
Top with feta cheese before serving.

Vegetable Stir-Fry with Tofu

Nutrition Information

Calories
700
Protein
40g
Carbs
50g
Fat
38g

Ingredients

  • 1 block (14 oz) firm tofu, pressed and cubed
  • 2 tablespoons sesame oil
  • 2 cups mixed bell peppers, sliced
  • 1 cup broccoli florets
  • 1 cup snow peas
  • 1 medium carrot, sliced
  • 3 cloves garlic, minced
  • 1 inch ginger, minced
  • 3 tablespoons soy sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon sesame seeds
  • 1 teaspoon crushed red pepper flakes (optional)

Instructions

Heat sesame oil in a large skillet over medium-high heat.
Add cubed tofu and cook until golden brown, about 5-7 minutes.
Add garlic, ginger, and vegetables to the skillet and stir-fry until tender, about 5-6 minutes.
Stir in soy sauce, rice vinegar, and red pepper flakes, cooking for another 2-3 minutes.
Garnish with sesame seeds before serving.

Berry Chia Seed Pudding

Nutrition Information

Calories
620
Protein
20g
Carbs
60g
Fat
30g

Ingredients

  • 1/2 cup chia seeds
  • 2 cups almond milk (unsweetened)
  • 2 tablespoons maple syrup
  • 1 teaspoon vanilla extract
  • 1 cup mixed berries (strawberries, blueberries, raspberries)
  • 1/4 cup sliced almonds

Instructions

In a bowl, whisk together chia seeds, almond milk, maple syrup, and vanilla extract.
Let it sit for 5 minutes, then whisk again to prevent clumping.
Cover and refrigerate for at least 2 hours or overnight until it thickens.
Serve chilled, topped with mixed berries and sliced almonds.