Tofu is usually the star when it comes to discussing all things soy. However, there’s so much in the soy family from tempeh to edamame. If you’ve been looking for ways to mix up your soy intake, these meals have you covered! You can get creative with soy curls, soy milk, and miso, and this meal plan shows you how! We’ve also included a few tofu recipes if you have yet to dip your toe into the wonderful world of tofu.
Many people assume that soy products cause a host of issues, but this is not the case. For more information about soy and its benefits, check out this article: From Estrogen to Breast Cancer: Debunking Tofu and Soy Myths!
If you’re soy-free and looking for a meal plan for this week, check out these: Weekly Meal Plan: Gluten-Free and Soy-Free Recipes Perfect for Spring! and Weekly Meal Plan: Soy-Free Vegan Meals!
We also highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest meatless, vegan, plant-based and allergy-friendly recipe resource to help you get healthy! And, don’t forget to check out our Weekly Meal Plan Archives!
Are you ready to have a week full of delicious vegan food that leaves you nourished and content? Let’s get started!
This week, we’re bringing you plant-based soy meals for your breakfast, lunch, dinner, and dessert! And, they are fully vegan and plant-based!
Source: Kale, Sweet Potato and Tempeh Breakfast Hash
If you’re a fan of soy or looking for ways to incorporate more soy in your diet, these meals are it! From this delicious breakfast hash to this soy curl salad, these meals will keep you fueled all day long!
- Breakfast: Kale, Sweet Potato and Tempeh Breakfast Hash by Plant Protein Recipes That You’ll Love
- Lunch: Creamy Soy Milk Ramen by Zoe and Mia Lau
- Dinner: Bbq Soy Curls Salad by Denise Perrault
- Dessert: No Bake Coconut Passionfruit Bars by Angelina Papanikolaou
Source: Quinoa Edamame Salad With Radish
Edamame is a great source of protein and throwing it into this quinoa salad is a protein punch for your day! If you’ve got some leftovers, feel free to save them for dinner or an easily-packed lunch the next day.
- Breakfast: Breakfast Sandwich With Tempeh Bacon by Brittany Mullins
- Lunch: Quinoa Edamame Salad With Radish by Lisa Lotts
- Dinner: Braised Soy Meatballs by Lenia Patsi
- Dessert: Cake Batter Freezer Fudge by Tara Sunshine
Source: Crispy Marinated Tofu
Tempeh is super versatile, but using it in a breakfast dish not only adds protein but can provide that bacon taste that you’ve been missing! End your day with this peanut soba dish made with edamame and apples for a light, refreshing meal.
- Breakfast: Tempeh Breakfast Stacks by The Great Vegan Protein Book by Celine Steen & Tamasin Noyes
- Lunch: Crispy Marinated Tofu by Julie Zimmer
- Dinner: Maple Peanut Soba Salad With Edamame and Apples by Kathleen Henry
- Dessert: Vegan Brownie Ice Cream Sandwiches by Liv King
Source: Blueberry Turnovers With Maple Miso Glaze
It’s nearly the end of the week and it’s a great time to go through your fridge and see if you have leftovers from the week. Those make a great lunch for today. If you’re looking to make something fresh, try out making these sweet and sour tempeh meatballs for lunch! And what’s better than a turnover for dessert? This one features a maple miso dressing!
- Breakfast: Smoky Tempeh Scramble by Zuzana Fajkusova and Nikki Lefler
- Lunch: Sweet and Sour Tempeh Meatballs by Allie Penner
- Dinner: Savory Sweet Cluck−Free Strips Sandwiches by Celine Steen
- Dessert: Blueberry Turnovers With Maple Miso Glaze by Heather Poire
Source: Easy Healthy Orange Chicken
Have you ever thought to have nachos for breakfast? These breakfast nachos are made with tofu scramble and tempeh bacon for a breakfast twist on your typical nachos. Pack or make this easy orange chicken for lunch and pair it with rice or your favorite greens, and enjoy a delicious pasta salad for dinner. Feel free to add your favorite plant-based protein to enjoy along with it. And start your weekend with a sweet treat: these creamy chai coconut popsicles!
- Breakfast: Breakfast Nachos With Tofu Scramble and Tempeh Bacon by Jasmine Briones
- Lunch: Easy Healthy Orange Chicken by Marina Yanay-Triner
- Dinner: Garden Picnic Pasta Salad with Veggies, Herbs, and Orange-Miso Tahini Dressing by The Whole Foods Diet
- Dessert: Creamy Chai Coconut Popsicles by Abbey Rodriguez
Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental wellbeing, fitness goals, nutritional needs, allergies, gut health, and more! Dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, prostate cancer and has many side effects.
For those of you interested in eating more plant-based or even giving one of these vitamin-rich citrus meals a try, we highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.
Here are some great resources to get you started:
- Weekly Vegan Meal Plans
- Plant-Based Health Resources
- Plant-Based Food & Recipes
- Plant-Based Nutrition Resources
- The Ultimate Guide to Plant-Based Nutrition
- Budget-Friendly Plant-Based Recipes
- High Protein Plant-Based Recipes
- Plant-Based Meal Prep
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