Individual

Portion Vegan Meals – these recipes are easy to scale up for bulk cooking purposes
Vegan Bodybuilding & Nutrition

Meal # – Name – Sub notes Nutrition Info Ingredients Instructions

1 – Chili Cals 952 14 oz diced tomatoes, no salt Rinse beans. Put tomatoes,
Can use tofu, lentils, vegan beefy crumbles, or seitan for Fat 40 g (11 g from added beans, chopped Tofurky, and
the protein item. avocado) 1/2 can pinto beans (low salt), spices into a small Crockpot
Can include full can of beans. Carbs 77 g rinsed (~3/4 cup) or a pot to simmer. Cook
Can add sautéed onion and garlic. Fiber 22 g 2 Tofurky sausages until everything is warm. ~30
Goes well with a whole grain, sweet potatoes, or chips if Protein 81 g 1/2 cup shredded carrots mins before eating, add
you’re wild. ;) Sodium 1619 mg (from 5 oz frozen spinach (~1/2 bag) frozen spinach and carrots.
Tofurky) 1/2 avocado, medium size Haas The carrots will look sad and
To calculate subs, I used Wildwood extra firm tofu (14 g Subs Lentils 1.5 cup: 707 (~50 g) spinach will get bitter if you
protein per 3.5 oz portion or 1/5 of box) and Westsoy cal, 12 g fat, 114 g carbs, 41 Chili spices – chili powder, cook them too long.
seitan chunks. There is a knock-off of the Wildwood tofu g fiber, 43 g protein, 409 mg oregano, cumin, paprika, garlic
sold at Trader Joe’s. sodium powder, onion powder, cayenne
Wildwood brand: 1/2 box Tofu: 594 cals, 24 g pepper
http://www.wildwoodfoods.com/products/tofu/high- fat, 57 g carbs, 21 g fiber, 39
protein/wildwood-organic-high-protein-tofu-super-firm- g protein, 472 mg sodium
14oz 1/2 pack Seitan: 601 cals, 14
g fat, 75 g carbs, 23 g fiber,
47 g protein, 994 mg
sodium
2 – Lentil meatloaf Cals 742 1 cup cooked lentils (~1/2 cup Add lentils to rice cooker or a
Great with roasted potatoes, green veggies (broccoli, Fat 9 g uncooked + 1 cup water to pot to cook. When done, put
peas, green beans), or cauliflower puree. Carbs 121 g prepare) most of lentils, sautéed
Fiber 36 g 1/2 Tbs flax seed + 1.5 Tbs water veggies, seasonings into a
Recipe from But I Could Never Go Vegan by Kristy Turner. Protein 45 g 4 oz mushrooms, sauté w/ spray food processer. Make flax
Original recipe is 2x. Sodium 696 mg (from soy oil goo (mix flax w/ water, let
sauce, coconut aminos 1/4 cup shredded carrot, sautéed sit). Combine stuff from food
I recently did not have enough lentils for the recipe, so I would have half the salt 1 stalk celery, sautéed processor w/ flax goo, oats,
used half cooked lentils and half rehydrated TVP. The content) 1/4 onion, sautéed and flour, then press into
recipe turned out fine. 1/4 cup bell pepper, sautéed greased non-stick loaf pan.
1 Tbs nutritional yeast Bake 350 *F (175 *C).
1 Tbs soy sauce, lower sodium Original recipe listed 45 mins
1 Tbs tomato paste cooking time.
1/4 cup flour (I used all purpose)
1/2 cup rolled oats Can make ketchup glaze for
Spices – thyme, parsley, sage OR top with 1/2 cup ketchup, 1
Italian herbs mix Tbs vinegar, 2 Tbs sugar, 1/4
 tsp mustard powder.

3 – Tofu vindaloo Cals 405 1/2 box Wildwood extra firm tofu Saute the onion and garlic.
Great with rice/quinoa, naan, cauliflower “rice.” Fat 13 g 7 oz diced tomatoes, no salt Sear tofu on each side. Add
Carbs 38 g added diced tomatoes, spices, other
Fiber 13 g 1/4 cup onion, sautéed in spray veggies. Let simmer until
Protein 32 g oil frozen veggies are defrosted.
Sodium 221 mg 1/2 cup shredded carrots
1/2 cup frozen peas
5 oz frozen cauliflower (~1/2 bag
Indian spices – turmeric, curry
mix, cumin, cinnamon, cardamom
4 – Thai style curry Cals 731 (1/3 can c-milk, 1/2 box Wildwood/TJ tofu, cubed Cube and bake the tofu and
Low fat coconut milk is so watery, and we don’t like it for 591) and baked potato at 350 *F ~30 mins.
this curry. Use less full fat coconut milk, if desired; you Fat 48 g (1/3 can c-milk, 34 1/2 potato, cubed and baked Combine tofu cubes, potato
just need a little bit to coat your veggies. g) 1/2 cup frozen peas cubes, coconut milk, curry
1/3 can coconut milk 210 cal, 21 g fat Carbs 42 g 1/2 cup frozen carrots (crinkly paste, and frozen veggies in
Fiber 8 g discs) skillet. Let simmer on med
Coconut milk can be frozen, if you don’t use the whole Protein 32 g 1 Tbs curry paste (can add more) heat until veggies are done.
can. It will look funny when it defrosts, but it tastes fine Sodium 633 mg (from curry 1/2 can coconut milk (or 1/3 can)
and looks normal when heated. paste, could try spice mix)
5 – Lazy potpie Cals 849 g (1/3 dough, 706) 1/2 bag Gardein chick’n strips, Combine oil and flour to
Can use tofu cubes or seitan chunks for protein. Fat 35 g (30 g) chopped make a roux (golden color).
Carbs 92 g (72 g) 5 oz frozen mixed veggies (~1/2 Add veggie broth while
Sauce recipe is from Minimalist Baker. Original recipe is Fiber 8 g bag) whisking. Add plant milk and
2x. Omit bay leaves, use Italian herbs. Protein 39 g (35 g) 1/2 tube crescent-style dough (or herbs. Let thicken (~10 mins
http://minimalistbaker.com/1-hour-vegan-pot-pies/ Sodium 1436 mg (868 mg 1/3) on med heat). Add chopped
from crescent dough; using 1 Tbs olive oil (or Earth Balance) Gardein, frozen veggies. Put
You can cut the dough into portions and freeze the 1/3 dough, 1089 mg) 2 Tbs flour (can add more to into loaf pan, add dough on
unused parts. Defrost for 1-2 days before use. Subs using 1/3 dough thicken) top, sprinkle Italian
1/2 box tofu 654 cals, 35 g 1 cup veggie broth (use low salt) seasoning on dough. Bake
fat, 55 g carb, 4 g fiber, 32 g 2 Tbs soy milk 350 *F ~30 min until crust is
protein, 704 mg sodium Spices - Italian herbs, powdered golden and underside of
1/2 pk seitan 597 cals, 24 g garlic crust at the corner doesn’t
fat, 56 g carbs, 4 g fiber, 36 look raw.
g protein, 1086 mg sodium
6 – Shepherd’s pie Cals 639 1/2 bag Gardein beefless Cube and boil potatoes.
Can use sweet potato. Fat 17 g crumbles When fork tender, mash with
Can use lentils or crumbled tofu seasoned. Carbs 71 g 1/4 cup onion, sautéed in spray a little Earth Balance and
Good with gravy (#5 above) with extra herbs. Fiber 18 g oil plant milk. Saute onion and
Protein 50 g 5 oz frozen mixed veggies (1/2 garlic. Add beefy crumbles
Sodium 961 mg (Gardein) bag) and veggies, let warm
Subs 1.5 cup lentils 704 cals, 1 medium potato, boiled, mashed through. Put in small
113 g carbs, 30 g fiber, 35 g with ~2 Tbs soy milk and ~1 Tbs casserole dish. Bake 350 *F
protein, 161 mg sodium Earth Balance for ~30 mins or until warm
1/2 box Wildwood tofu 561 throughout.
cals, 25 g fat, 52 g carbs, 9 g
fiber, 30 g protein, 187 mg
sodium
7 – Lentil meatballs Cals 434 1/4 cup onion, sautéed spray Cook lentils (~1/3 cup lentils
Fat 5 g canola oil to 2/3 cup water) in rice
Recipe from PPK by Isa. Original recipe is 2x. Carbs 69 g 3/4 cup cooked lentils cooker or in a pot. Saute
http://www.theppk.com/2011/03/spaghetti-nos-with- Fiber 16 g 1.5 Tbs nutritional yeast onion and garlic. Put
mini-lentil-meatballs/ Protein 32 g 1 Tbs vital wheat gluten breadcrumbs in a separate
Sodium 829 mg (from soy 1 Tbs soy sauce, reduced sodium bowl. Add lentils, onions,
I like to double the original recipe (4x recipe listed here). sauce, coconut aminos 1/2 Tbs tomato paste and remaining ingredients to
would have half the sodium 1/2 tsp olive oil food processor. Combine
Great with pasta, red sauce, and veggies. Could also use content) 1 Tbs water food processor stuff with
for sandwiches. 1/4 cup seasoned bread crumbs breadcrumbs and form balls.
Bake 350 *F ~20 mins.
8 – Tempeh meatloaves Cals 364 1/2 pack soy tempeh (Lightlife Simmer tempeh 10 mins to
Fat 8 g brand) remove bitter flavor. Grate
Recipe from VeganDad. Original recipe is 4x. Carbs 40 g 1/4 cup instant oatmeal tempeh once cooled.
http://vegandad.blogspot.com/2008/05/best-ever-vegan- Fiber 15 g 1/4 cup onion Combine with other
mini-meatloaf.html Protein 34 g ~2.5 Tbs vital wheat gluten ingredients in mixing bowl,
Sodium 215 g ~3/4 Tbs soy sauce, reduced then knead until things stick
Great with roasted potatoes and green veggies. sodium together. Form into mini-
1/2 Tbs A1 sauce (or HP sauce) loafs. Bake 350 *F ~50 mins.
1/2 Tbs BBQ sauce Can glaze with ketchup
1 Tbs water (or more) sauce.
9 – Chicken-style seitan cutlets Cals 239 2 Tbs northern beans, rinsed (low Mash beans. Combine with
Fat 6 g salt) other ingredients to form
Recipe from VeganDad. Original recipe is 4x (8 burgers). Carbs 16 g 1/4 cup vital wheat gluten dough. Break into 2 balls.
Freeze well w/ parchment paper between patties. Fiber 6 g 1/4 cup water Press into patty shapes, wrap
http://vegandad.blogspot.com/2008/03/chickn- Protein 30 g 1 tsp olive oil in foil, and steam ~30 mins.
burgers.html Sodium 134 mg 1/2 tsp soy sauce, reduced
 sodium It is much easier to make the
Great for sandwiches, pasta, fajitas, etc. 1 Tbs chickpea flour (can omit) whole recipe and freeze the
1 Tbs nutritional yeast extra patties for other
Spices – garlic powder, salt, dishes.
paprika, white pepper
10 – Tofu alfredo sauce Cals 391 (200 from EB!) 2 Tbs Earth Balance (could use 1 Melt Earth Balance. Add
Fat 27 g Tbs or omit, tofu should be other ingredients to blender.
Adapted from DGMGV. Original recipe is 2x. Carbs 22 g creamy enough) Add melted EB. Blend. Heat
http://dgmgv.blogspot.com/2008/03/vegan-alfredothe- Fiber 5 g 1 cup soy milk over medium heat to
real-deal.html w/ less Earth Balance! Protein 16 g 1/2 package Mori Nu silken firm thicken.
Sodium 316 mg tofu
Great with pasta, vegan chicken (like #9 above), and Subs 1 Tbs EB = 291 cal, 11 g 2 Tbs nutritional yeast (my Cornstarch has 30 cals per
peas/broccoli. fat; No EB = 191 cals, 5 g fat addition) Tbs and 7 g carbs.
1-2 Tbs cornstarch dissolved in
I recently made this without the Earth Balance, only the soy milk
Wildwood tofu, seasoning, and soy milk. It turned out Spices – onion powder, garlic
fine. powder, sea salt, black pepper,
nutmeg
11 – Lentil taco bowls Cals 794 (w/ quinoa 799) 1 cup cooked lentils, seasoned Cook lentils (1:2
Fat 15 g (17 g) with homemade taco seasoning lentils:water). Cook brown
Homemade taco seasoning proportions - Carbs 132 g (125 g) 1 cup cooked brown rice (or rice or quinoa (1:2
http://www.tastespotting.com/features/ Fiber 32 g (37 g) quinoa) grain:water). Saute veggies.
homemade-taco-seasoning Protein 42 g (45 g) 2 Tbs nutritional yeast Season lentils. Combine into
Sodium 346 mg (347 mg) 6 cherry tomatoes, cut in half a bowl.
Can use tofu, seitan, or vegan beefy crumbles. Subs w/ rice 1/2 box tofu 1/2 cup frozen onion+bell pepper
789 cals, 27 g fat, 95 g mix
carbs, 23 g fiber, 47 g 1/4 cup shredded carrots
protein, 370 mg sodium 5 oz frozen spinach (~1/2 bag)
1/2 pk seitan 714 cals, 17 g 1/2 avocado, medium Haas (~50
fat, 98 g carbs, 21 g fiber, 50 g)
g protein, 807 mg sodium
12 – Marinated tofu for stir-fry Cals 609 1/2 block tofu, marinated Sear tofu on medium heat.
Fat 26 g overnight Add veggies and sautee. Boil
Marinade recipe from Vegan with a Vengeance by Isa. Carbs 66 g 1/4 cup onion water. Turn off water burner.
With the Asian marinade, I like to keep it and add 1-2 Tbs Fiber 9 g garlic Add rice noodles, let sit ~5
cornstarch to make a sauce and use a little for the stir-fry. Protein 33 g 2 cups greens, like baby bok choy mins.
http://easyrecipes.livejournal.com/7240.html Sodium 168 mg (probably 1/2 cup chopped red bell pepper
The marinade recipe has 576 cals, 14 g fat, 100 g carbs, 3 more from whatever soy 1/2 cup shredded carrots If you want to make the
g protein, 1885 mg sodium for the entire recipe. sauce soaks into the tofu) 1 oz cashews (160 cals, 13 g fat, 8 sauce, add ~2 Tbs
Cornstarch has 30 cals, 14 g carbs per Tbs. g carbs, 1 g fiber, 5 g protein) cornstarch, stir, heat until
 1 cup cooked rice noodles (160 thickened.
cals, 39 g carbs)

13 – Chickpea flour omelette Cals 191 cals 1/4 cup green onion, finely Combine dry ingredients.
Fat 3 g chopped Add water and whisk. Add
Recipe from Oh She Glows by Angela Liddon, makes 1 Carbs 29 g 1/4 cup red pepper, finely chopped veggies. Pour into
omelette/giant pancake. Fiber 6 g chopped pan sprayed with oil, cook 5-
http://ohsheglows.com/2013/09/15/jumbo-chickpea- Protein 11 g 1/2 cup chickpea flour 6 mins until you can get
pancake-a-high-protein-filling-vegan-breakfast-or-lunch/ Sodium 671 mg 1/4 teaspoon baking powder spatula easily under the
or prepare a dry mix Spices – garlic powder, salt, black edge, and then flip. Cook 5
http://blog.fatfreevegan.com/2014/12/chickpea-omelet- pepper, red pepper flakes mins. Serve with avocado,
mix.html (optional) salsa, hummus, black beans,
These taste beany, so use flavorful toppings! 1/2 cup + 2 tablespoons water etc.
14 – Tofu scramble Cals 410 (no oil, 285) 1/2 box Wildwood tofu Saute garlic in olive oil.
Fat 28 g (no oil, 14 g) 2 Tbs nutritional yeast Crumble tofu in skillet. Cook
Recipe from PPK by Isa. Original recipe is 2x. Carbs 10 g 1 Tbs olive oil (optional) ~10 mins, make sure water
Tofu scramble is a great way to use up whatever veggies Fiber 7 g fresh garlic evaporates. Add nutritional
you have! http://www.theppk.com/2009/10/tof-u-and- Protein 31 g Spices – turmeric, salt, garlic, yeast and spices. Serve with
tof-me-scrambled-tofu-revisited/ Sodium 43 mg thyme, cumin, black pepper, black breakfast items.
salt (kala namak for sulfurous egg
taste)
15 – Protein waffles Per waffle, makes 10: 2 cups soy milk Combine soy milk with
Cals 171 1 Tbs apple cider (or regular) vinegar. Let sit. Combine
Recipe adapted from Isa Does It by Isa. They freeze well, Fat 6 g vinegar water, maple syrup, olive oil,
so make the whole recipe and freeze with parchment Carbs 20 g 2 Tbs ground flax seeds vanilla together. Mix
paper between the waffles. Fiber 3 g 3 Tbs olive oil together dry ingredients,
Protein 9 g 3 Tbs maple syrup except oats and flax seeds.
Soy protein is really neutral in taste and doesn’t weigh Sodium 340 mg 1 cup whole wheat pastry flour Add flax seed to milk and stir
down the batter. I calculated the recipe with Now Foods’ 3/4 cup soy protein powder vigorously for ~1 min to see
soy protein isolate powder. This recipe is probably Macros are the same when (originally this was flour) bubbles. Pour liquids into dry
adaptable to have more protein powder and less flour, wheat germ + oats are used 3/4 cup rolled oats (originally 1/2 ingredients, then fold in oats.
but I haven’t tried that yet. as originally listed in the cup oats + 1/4 cup wheat germ) Let batter rest for a few
recipe. 1 Tbs baking powder mins. Spray waffle maker
1/3 cup batter per waffle made 10 waffles in my old 1/2 tsp salt with spray oil, pour in 1/3
machine, but check your machine’s instructions on how 1 tsp vanilla extract cup batter (or more for your
much batter to add at a time. 1/2 cup water machine), and cook
according to waffle-maker’s
instructions.
16 – Seitan sausages Per sausage, makes 4: 1/2 cup cooked white beans (all Blend beans, liquids,
Cals 234 (w/ tomato paste beans work), rinsed nutritional yeast, and spices.
Recipe from PPK by Isa. The beans and spices are 208) 1 cup vegetable broth, low salt Combine blended solution
incredibly adaptable in this recipe. Makes 4. Fat 4 g (w/ paste 1 g) 1 tablespoon olive oil (or tomato with gluten and knead to
http://www.theppk.com/2012/01/vegan_sausage/ Carbs 15 g paste) form dough. Separate into 4
Great for taco bowls, savory pasta dishes, pepperoni, or Fiber 4 g 2 tablespoons soy sauce balls, roll into logs, and wrap
hot dogs. They freeze well, so make whole recipe and Protein 33 g 1 1/4 cups vital wheat gluten in foil like a Tootsie Roll.
save. Sodium 641 mg (from soy 1/4 cup nutritional yeast Steam 40 mins (easier if you
sauce, coconut aminos Spices – paprika, pepper, garlic, have a steamer basket for a
(PS: If you want seitan pepperoni, the FatFreeVegan blog would have half sodium) oregano, red pepper flakes, rice cooker).
has a decent recipe too.) fennel
17 – Seitan-TVP burger (“Sunday Griller”) Per burger, makes 5: 1 cup TVP rehydrated in 1 cup Rehydrate TVP in hot water.
Cals 246 water Saute mushrooms and onion.
Recipe from Best Veggie Burgers on the Planet by Joni Fat 1 g 8 oz mushrooms sautéed in spray Combine everything in food
Marie Newman. The recipe says to make 6 to 8 burgers. I Carbs 24 g oil processor. Form burgers. Can
used to make 5 so I had one for lunch each day during the Fiber 9 g 6 oz tomato paste (one small can) cook on stovetop, bake, or
week. Great with avocado, greens, and a fresh bun! Protein 35 g 1/2 cup onion grill. I would wrap in foil and
Sodium 490 mg (from soy 1/4 cup nutritional yeast steam them for 45-ish mins.
sauce, sub coconut amino) 1/4 cup soy sauce, reduced
sodium
1 cup vital wheat gluten
1 cup green onion, diced
(optional)
18 – Seitan “deli slices” If divided into 7 or (10) 12 oz silken firm tofu (Mori-nu Blend all ingredients, except
portions: brand) gluten. Mix with gluten in a
Recipe from VeganDad blog - Cals 340 (238) 2 cup water bowl and knead to develop
http://vegandad.blogspot.com/2008/09/hickory-smoked- Fat 11 g (7 g) 1/4 cup oil (pick something gluten. Shape into log, wrap
veggie-turkey-lunchmeat.html Carbs 11 g (8 g) neutral) in foil, steam 1 hr. Then,
Fiber 3 g (2 g) 1 Tbs soy sauce, reduced sodium bake at 350 *F for 40-50 min.
Much easier to make whole recipe. Can portion it and Protein 48 g (34 g) 1/4 cup nutritional yeast Seitan should expand,
freeze. Keeps for ~1 week in fridge. Sodium 101 mg (71 mg) 3 1/4 cup vital wheat gluten pressing against foil. Cool
(from soy sauce, can sub Seasoning – liquid smoke, onion and slice as needed.
coconut aminos) powder, garlic power, paprika,
turmeric

SNACKS
19 – Anastasia’s chocolate protein pudding Per serving, makes 5: 200 g rice protein Mix everything together,
Cals 243 40 g cacao powder process with blender or stick
www.macrosorcery.wordpress.com/2015/08/22/ Fat 4.3 g 10 g xanthan gum (1 Tbs) blender. This was pretty
chocolate-protein-creme Carbs 14 g 700 ml soy milk (3 cups) thick, and it took a few
Fiber 4.6 g non-calorie sweetener of choice minutes for my Vitamix to
My husband added a small amount of sugar to each Protein 38 g (or pinch white sugar, not mix it all together.
portion after I had blended and portioned it. Sodium 89 mg calculated in calorie count)
20 – Hemp protein brownies Per serving, makes 9 1 cup hemp protein powder Make flax goo, let sit. Add
muffin-sized portions: 1/2 cup cacao powder everything together, stir, and
Adapted from: Cals 136 1/4 cup whole wheat pastry flour portion into muffin liners
http://purelytwins.com/2012/12/21/peppermint-candy- Fat 3.5 g 1/4 cup all purpose flour (standard size). Bake 350 *F
cane-protein-bars-grainfree/ Carbs 28 g 1 teaspoon baking soda for ~20 mins. Check if done
Fiber 9.6 g 1 teaspoon baking powder by inserting toothpick into
I buy the applesauce in the little snack packs, one Protein 8.4 g 1 flax gel (1.5 tbsp flax + 3 tbsp center, it’s done if toothpick
container is 1/2 cup. You can bake without worrying Sodium 174 mg (plus water, let sit to make gel) is clean (no batter or crumbs
about the whole jar going bad. however much you add in 2 teaspoons vanilla extract sticking to it).
the pinch of salt) 1/2 cup applesauce, unsweetened
1/2 cup maple syrup
1/2 cup hot water
pinch salt