All these recipes are super simple to make! You'll be eating in 20 minutes or less.

Whether you're vegetarian, vegan, or just trying to eat more plant based foods... these recipes hit the mark. These are all meals that I make regularly and I usually eat them for lunch. They are so fast to make that there is no need to cook them ahead of time, but they are also friendly for meal prep and great for a reheat. Each recipe is high in plant protein and low in unhealthy fats. The calories are under 700 a serving for ALL recipes. Try out the following recipes for a quick meal that can become a staple to go back to.

A quick word on the fake chicken I'm using... All these recipes use the fake Chik'n Strips from Morningstar Farms. This product is one of their only completely plant based / vegan products. I like the texture, it's easy to chew through. I've been using them for awhile now and find that they are easy on my digestion. These Chik'n Strips are made from mostly soy and wheat gluten. You could also use Beyond Meat's Beyond Chicken Strips. Those are made mostly from pea protein, which I tend to avoid because I don't digest it that well. The macros are similar but the Morningstar Farms product is higher in protein and lower in calories. If you want to avoid processed food, you can easily swap in tofu or tempeh (just season it well).

Green Pasta with Fake Chicken, Veggies, and Creamy Chipotle Sauce

This recipe is good way to get in a lot of veggies but also hits the spot if you're craving a pasta dish.

Ingredients:

• 56g Super Greens Spaghetti (Ronzoni brand)
• 2 Cups Frozen Italian Veggie Blend
• 12 Chik'n Strips (Morningstar Farms)
• 1 Tbsp Nutritional Yeast
• 1 Tsp Coconut Oil
• 1/2 Tbsp Creamy Chipotle Sauce*

*Look for a bottled sauce that is grouped near the hot sauces. You should be able to find one that isn't mayo based, they are lower in fat and calories. 

How to Make:

1. Bring a small pot of water to boil. Add in pasta and cook until tender (about 7 minutes).
2. While the pasta is cooking, heat a medium skillet on medium/high. Spray with cooking spray. Add the Chik'n Strips and frozen veggies, add water while cooking to lightly steam. Season well with all purpose seasoning, salt, and pepper.
3. When the pasta is done, strain and place in a bowl. Stir in coconut oil, nutritional yeast, and a pinch of salt. Add cooked skillet contents to the bowl.
4. Serve with the chipotle sauce and salt as needed. 

Macros:

Protein: 37g, Carbs: 54g, Fat: 11g, and kCal: 465

PROTEIN, VEG & RICE MACRO BOWL

A super simple meal that is perfect for fueling muscle growth post workout.

Ingredients:

• 18 Chik'n Strips (Morningstar Farms)
• 3/4 Cup Cooked Basmati Rice*
• 2 Cups Broccoli
• 2 Cups Sliced Carrots
• 1 Tsp Coconut Oil

*Cooking big batches of rice ahead of time to have on hand. Or, cook fresh. Basmati rice only takes about 18min to cook.

How to Make:

1. Cook rice according to instructions. Start this first if you don't have cooked rice on hand.
2. Steam carrots in a separate small pot. Bring an inch or two of water to a boil and add sliced carrots. Cover and reduce to a low heat. Steam cook for 10-15 minutes until carrots are soft.
3. Heat a medium skillet on medium/high. Lightly spray with cooking oil. Add in Chik'n Strips and Broccoli florets. 
4. Season all skillet contents with salt, pepper, and all purpose seasoning. Lightly fry until browned, add water as needed to lightly steam broccoli.
5. To plate, place down rice and "butter" with the coconut oil. Put everything else on top. This dish goes good with any hot sauce or dijon mustard.

Macros:

Protein: 46g, Carbs: 67g, Fat: 13g, and kCal: 570

Chik'n Cashew Stir Fry

A delicious simple and nutritious plant based stir fry.

Ingredients:

• 18 Chik'n Strips (Morningstar Farms)
• 3/4 Cup Cooked Basmati Rice*
• 2 Cups Broccoli
• 1/2 Cup Green Peas
• 1/8 Cup Raw Cashews
• Liquid Aminos
• Wasabi Sauce (fresh or bottled) 

*Cooking big batches of rice ahead of time to have on hand. Or, cook fresh. Basmati rice only takes about 18min to cook.

How to Make:

1. Cook rice according to instructions. Start this first if you don't have cooked rice on hand.
2. Heat a medium skillet on medium/high. Lightly spray with cooking oil. Add in Chik'n Strips, Broccoli florets, Peas, and Cashews.
3. Season all skillet contents with salt, pepper, and all purpose seasoning. Lightly fry until browned, add water as needed to lightly steam veggies.
4. To plate, place down rice and put everything else on top. This dish goes good a creamy wasabi sauce and liquid aminos. Season to taste, be carful with the wasabi - it's hot!

Macros:

Protein: 48g, Carbs: 60g, Fat: 14g, and kCal: 575

FARRO GRAINS WITH CAULIFLOWER, CHIK'N, WHITE BEANS, AND CASHEWS

A comforting and warm dish that is filling but balanced.

Ingredients:

• 12 Chik'n Strips (Morningstar Farms)
• 1 Cup Cooked Farro Grains*
• 1 Cup Sliced Cauliflower
• 1/2 Cup Canned Small White Beans (drained and rinsed)
• 1/8 Cup Raw Cashews
• 1 Tsp Coconut Oil

*Cook the grains ahead of time. Farro takes about 40 minutes to cook. They keep great in the fridge and are nice to have on hand.

How to Make:

1. Cook Farro Grains ahead of time according to instructions.
2. Heat a medium skillet on medium/high. Lightly spray with cooking oil. Add in Chik'n Strips, Cauliflower, Small White Beans, and Cashews.
3. Season all skillet contents with salt, pepper, and all purpose or italian seasoning. Lightly fry until browned, add water as needed to lightly steam veggies. 
4. If you cooked Farro ahead of time, add to pan with a little water to reheat.
5. To plate, place down Farro Grains and "butter" with Coconut Oil. Put everything else on top. 

Macros:

Protein: 42g, Carbs: 77g, Fat: 15g, and kCal: 575

ANGEL HAIR PASTA WITH CHIK'N, CHICKPEAS, AND BROCCOLI

This recipe utilizes protein boosted pasta to add a high content of protein without a high amount of calories or volume.

Ingredients:

• 12 Chik'n Strips (Morningstar Farms)
• 2 Oz. Angel Hair Pasta (look for a Protein added variety)
• 2 Cups Broccoli
• 1/2 Cup Green Peas
• 1/4 Cup Canned Chick Peas (drained and rinsed)
• 1 Tsp Coconut Oil

*Many pasta brands have a "Protein" version variety. See what you can find, all types of noodle shapes will work for this recipe.

How to Make:

1. Cook Angel Hair Pasta according to instructions.
2. Heat a medium skillet on medium/high. Lightly spray with cooking oil. Add in Chik'n Strips, Broccoli, Green Peas, Chickpeas.
3. Season all skillet contents with salt, pepper, and all purpose seasoning. Lightly fry until browned, add water as needed to lightly steam veggies. 
4. To plate, place down noodles and "butter" with Coconut Oil. Add salt to taste. Put everything else on top. This recipe goes well with hot sauce or dijon mustard if you are looking for a flavor addition. 

Macros:

Protein: 43g, Carbs: 69g, Fat: 13g, and kCal: 555

For more nutrition ideas and food inspiration, follow me on Instagram and Facebook. Also, check out the Nourish posts from the blog for more recipes and nutrition tips.

Thanks for stopping by! I am not a nutritionist but I am a nutrition junkie. I love looking for new recipes that help me achieve optimum health and wellness. I hope you enjoy these and if you have something to add or share, feel free to leave a comment.

TTYL