Recipes and Tips

Written By Kimberlee Brown

I get asked all the time what I actually eat day to day. Not the styled, perfect version but the real one, the one that fits around a full-time job, training, and a life that doesn’t slow down for anyone. So here are 6 recipes I come back to again and again: two breakfast, two lunches, two dinners, all plant-based, all quick enough for a Tuesday.

Pick one option per meal and repeat it 3-4 times this week. That’s your go -to plate. Swap in the second option anytime you want variety.

Breakfast #1: 5-Minute Tofu Scramble

Ingredients

  • 150 g firm tofu, crumbled

  • ¼ tsp turmeric

  • 1 tbsp nutritional yeast

  • 1 cup spinach

  • Salt and pepper, to taste

Crumble tofu into a hot, lightly oil pan. Add turmeric, nutritional yeast, salt, and pepper. Cook 3 minutes stirring. Add spinach, stir until wilted, about 1 minute. Serve.

Double it and reheat for a repeat breakfast later in the week.

Breakfast #2: Peanut Butter Overnight Oats

Ingredients

  • ½ cup rolled oats

  • ¾ cup soy milk

  • 1 tbsp peanut butter

  • 1 tsp maple syrup

Stir everything together in a jar. Refrigerate overnight. Stir and eat cold in the morning or warm in microwave.

Make 3 jars at once on Sunday night for grab-and-go breakfasts all week.

Lunch #1: Quick Tempeh Veggie Skillet

Ingredients

  • 100 g tempeh, cubed

  • 2 cups fresh or frozen stir-fry vegetables

  • 1 tbsp soy sauce

  • 1 tsp sesame oil

  • ¾ cup cooked rice

Saute tempeh in a hot pan 3-4 minutes until lightly browned. Add frozen veggies and soy sauce, cook 5 minutes until heated through. Drizzle with sesame oil and serve over rice.

Using frozen pre-cut veggies keeps this to one pan and about 10 minutes total.

Lunch #2: 5-Minute Chickpea Hummus Wrap

Ingredients

  • 1 burrito size whole wheat tortilla

  • 1/3 cup hummus

  • ½ cup chickpeas, lightly smashed

  • 1 cup spinach

  • ¼ cup shredded carrot

  • Salt and pepper to taste

Spread hummus over the tortilla. Layer chickpeas, spinach, and carrot on top. Roll tightly and slice in half. Serve - no cooking required!

Smash the chickpeas with a fork for a couple of minutes for better texture and so the wrap holds together.

Dinner #1: 15-Minute Seitan & Veggie Skillet

Ingredients

  • 120 g seitan, sliced

  • 1 medium zucchini, sliced

  • 1 cup cherry tomatoes, halved

  • 1 tbsp olive oil

  • ½ tsp smoked paprika

  • Salt, to taste

Heat olive oil in a skillet over medium-high heat. Add seitan, cook 4 minutes until browned. Add zucchini and tomatoes, season with paprika and salt. Cook 6-8 minutes, stirring occasionally, until vegetables are tender. Serve.

All stovetop, no oven, done in about 15 minutes.

Dinner #2: 15-Minute One-Pot Tofu Chili

Ingredients

  • 150 g firm tofu, crumbled

  • 1 can (14.5 ounces) diced tomatoes

  • 1 can (14.5 ounces) kidney beans, drained

  • 1 tbsp chili powder

  • ½ cup cooked rice

Saute’ tofu in a pot for 3 minutes until lightly golden. Add tomatoes, beans, and chili powder. Stir to combine. Simmer for 10 minutes. Salt and pepper to taste. You can also add 1tbsp of maple syrup for taste at the end. Serve over rice.

Freezes well. Make a double batch for an even faster night later on.

Grab the printable version of all 6 recipes HERE and let me know which one you try first!

Kimberlee Brown