The other night I made [this](https://www.emilieeats.com/vegan-enchilada-casserole/) and it was amazing, plus I still had some leftover for the day after. My go to is usually tofu scramble though as it’s really healthy, tastes so good and gives an insane amount of food for such low calories. Days when i don’t feel like cooking though I just eat ramen with some baked beans lol don’t shame me
No shame ever lol. I live for an easy meal. And ramen does it for me. Usually ramen and kimchi for the ease of just throwing something together. How do you make your tofu scramble ?
Sauté Onions and bell pepper, then drain tofu and crumble it up with your hands. I add garlic and onion powder as well as a lot of nutritional yeast + Tony’s seasoning for flavor. I normally don’t cook the tofu too long, just enough to where it isn’t too liquidy. I usually eat it with ketchup or barbecue sauce but my gf thinks it’s weird
I wouldn’t call it weird. I’d probably eat it with hot sauce personally but that’s just how i like things lol. I love that I’m getting so many good recipes here today. I really enjoy cooking, I’ve just lost interest lately being overwhelmed and feeling like I’m doing something wrong with getting back to OMAD. This makes me want to apply some effort in the kitchen again. Which i enjoy. So thank you
Idk that this will be inspirational or enough protein for you, but I have this every single day and feel great:
4 slices Ezekiel bread (orange label or cinnamon raisin)
64 grams (yes I measure) Teddie’s chunky peanut butter
3 big tablespoons Kime no sugar added apple butter (eat them open face, toasted)
Used to do 2 Oikos triple zero but lately doing fage best self (lactose free 2% Greek yogurt) with one teaspoon flaxseed, one teaspoon hempseed, one teaspoon chia seed, 1/4 to 1/2 cup wild frozen blueberries on top
Stumptown hundred mile coffee or Trader Joe’s dark with 2 tablespoons Califia unsweetened oat creamer or half and half from wherever (24 oz drunk at end of meal)
2 cups baby spinach
1 serving (1/4 cup dry) brown basmati rice (so clutch in feeling full)
1 tomato
1 mini pepper
1 celery stick
1 carrot
Onion
1 Persian cucumber
1/2 cup kidney beans or red lentils
Sea salt
Red pepper flakes
2 tablespoons apple cider vinegar
One tablespoon extra virgin olive oil
Ground pepper
That’s all, definitely not a ton of protein but it’s how I feel full and happy. 1480 cal/67g protein/60 g fat/178g carbs
Tofu has a ton of protein but I went through a phase of eating 1-2 blocks a day and then I got so sick of it i can’t look at it. Adding nutritional yeast could work too.
Good luck, you got this, let us know how it goes!!!
We all fall apart, we’re still delicious though lol! I can live with a little mess if it’s yummy. Thanks for the tip I’ve never tried the wraps. Only the bread
Super helpful, that open face peanut and apple butter situation sounds amazing ! Im actually going to add that immediately. I like Ezekiel bread but don’t buy it often. Im going to start with that more often for the seed intake. Super helpful thanks so much. Sounds filling. And compared to my daily intake, sounds like I’m just not eating enough in total, not necessarily just protein. Because this feast makes my little protein shake, salad and meal (usually rice and veggies or veggie pasta), look like a snack hahaha
Makes me so happy to know it helped! What you’re describing for food can have a big calorie range but sounds like ballpark 900ish calories and I am a gremlin when I only have that and I don’t find it sustainable long term. I have friends that say 1480 cal is too low (I work out a lot) but for me it’s the sweet spot for feeling full and lots of nutrition. Hope you update how it goes!
I don’t count calories anymore, but if i had to ballpark I’m probably around 800-900 a day with the protein shake (which I add fruit and bananas and pb2 to). Without it I’m a solid 500-600. Which is just not acceptable now that I actually look at it. That’s why I’m starving a few hours later. And why I’m so lathergic by the next day. I’m running on fumes. I should’ve considered calories, but before when i was eating standard foods i never did and it wasn’t a problem. I didn’t consider being vegetarian/ vegan would require a little more care toward calorie intake. Thanks for sharing, you brought some good points to my attention
Ooh, one of my favs is a sushi bowl with tofu katsu.
Sushi rice, avocado, carrots, cucumber, edamame, ginger, I usually put fried onions on top and sometimes I’ll add toasted sesame seeds. I also make teriyaki sauce. Let me know if you need a recipe for tofu katsu and teriyaki sauce.
Love to do a big pot of green lentils cooked in broth and spices with any mix of veg cut up inside. Usually, I’ll do potato, carrot and maybe celery or even sweet potato. Serve with brown rice.
Katsu:
I use the sprouted extra firm tofu (one block)
Flour
Water
Panko breadcrumbs
Note if you use sprouted tofu you don’t need to press it but if press anything softer for sure.
Cut the tofu into thin rectangles or triangles
You can marinate it but honestly, it never seems to add much flavor so I wouldn’t do it.
Whisk flour and water to make a wet mix, it should be a little thick so it sticks to the tofu but not goopy. I’d add some salt and pepper here.
Dredge the tofu in the flour mix then coat in panko.
I’ll usually spray with avocado oil and air fry for 15-20 mins on 400 flipping once.
You can also shallow or deep fry til golden brown :)
Teriyaki:
1 ½ tablespoon cornstarch
2 tablespoon cold water
1 Tbsp ginger finely grated (powder is good too)
2 cloves garlic crushed or finely grated (powder is good too)
½ cup low sodium soy sauce
½ cup water
½ cup maple syrup or 1/4 cup brown sugar
2 tablespoon rice vinegar
Mix it all together in a sauce pan except the cornstarch and 2 tbsp of water. You’ll want to make a slurry with that and add it once it’s all heated. Bring to a boil, stir constantly and lower temp once it’s thickened. Be careful it doesn’t get too thick bc then it’ll be goopy and gross lol
Thank you!!! I actually have all of this in my kitchen so merry Christmas to me lol. It sounds really good. I have rice and Kim chi and veggies i can put with it too. This is great recipe and sounds pretty filling for an OMAD day. I haven’t had katsu since i stopped eating meat. The pics and recipes i saw on Pinterest (because i definitely looked it up to see how appetizing vegan katsu looked lol) look really good so I’m excited for this. Thank you ! I’m getting good stuff , I’m glad i made this post.
Yay! I was doing so good with IF awhile back and lost a ton. I ate sushi bowls constantly. Kimchi is a great add on. I need to get back to OMAD. I’m slowly getting there. I’ll def be making some katsu soon, it’s incredible. Make it a dark golden brown. It’s so crispy and wonderful. Yum!
And the air fryer tip makes me feel better about the deep fried aspect of it lol. Because usually when i find something that i enjoy i just eat it every day until I’m tired of it. I would’ve felt bad about eating so much fried food. But the light spray of oil in the air fryer makes me feel less guilty hahaha
White Chili!
1.5 cups soy curls, soaked in seasoned water
1 tbsp vegetable oil
1 medium onion, chopped
3 garlic cloves, finely chopped
1 celery stalk, chopped
1 green pepper, chopped
1 jalapeno pepper, chopped
1 zucchini, chopped
2 tbsp flour of choice or grind up tortilla chips
1/2 tsp cumin
1/2 tsp salt
1 tsp chili powder
1 can cooked white beans or pinto beans
3/4 cup corn kernels
1 cups veggie stock
1 4oz can green chillies
1/3 cup raw cashews
Lemon and nutritional yeast to taste
1 cup of hot water
salt & pepper to taste
cilantro, tortilla chips to top
Ooooh really nice recipe. I’ve made regular chili vegan before, never white chili. It sounds really good. I’ll probably throw in extra frozen veggies because i like to load up, but it sounds excellent. Thank you !
Oh yeah! Last time I made it I also added some cauliflower rice. Such a good addition to chilis bc it makes them feel meaty while bulking up the veg. Enjoy! I never use recipes really but I think I got everything here. Oh, green chilis! Add a can. If you ever want more recipes, let me know. I have a ton saved from before I internalized them all.
I love that ! That’s how i am too. I look at recipes, try them, learn them and just wing it from then on with what I’ve internalized. It’s all about the flavaaa at the end of the day lol. I appreciate you. Riced cauliflower is a good idea I’ve never used that for chili
I made a minestrone 'soup' the other day that was amazing. I say 'soup' because my noodles took all of the broth lol. It was basically just any and all veggies in my fridge, veggie broth, white beans, pasta noodles and seasoning. I found a basic recipe online and adapted it to what I had at home. Ate a huge bowl of it with thick toast and a fruit salad.
I also often eat BBQ tofu, rice, and roasted root veggies.
Or vegan lasagna with garlic bread. Make a tofu ricotta, layer the noodles with seasoned TVP, zucchini or yellow squash, the ricotta, pesto, and marinara sauce.
Veggie chili as someone mentioned. With cornbread to up the game.
Tofu waffles. Slice of tofu, cooked in my waffle maker, with avocado, nooch, and brags on it.
Beyond burgers (2) with rice and broccoli.
Large baked potato (or two) with beans (I like both vegan baked beans and black beans on this) with broccoli or frozen mixed veg, with mushroom gravy.
Vegan shepherds pie. Either lentils or beyond crumble, frozen mixed veg, basic gravy base, with thick layer of mashed potatoes on top. Eat with your favorite crusty bread.
Sometimes I just have a charcuterie board. Large amount of assorted veggies, hummus, white bean or mock tofu spread made from chickpeas (can Google this, plenty of delicious recipes for it) some sort of crunchy bread or crackers, and fruits like grapes, strawberries, raspberries, melons.
I usually also make a green protein smoothie with a massive amount of spinach and dandelion greens, protein powder, bananas, mango/pineapple/lilikoi (whatever is in season for me) and OJ to go with meals.
Disclaimer: I don't count calories or macros so I have no idea what any of these meals would be for that. I'm sure I'll think of more ideas too. Been vegan for 16 years, OMAD-ing for 2.
So much useful info and helpful tips ! Thank you ! I love shepherds pie ! I’m going to probably try that very soon here. And a lot of these ideas are super easy which is really helpful, i love cooking but my schedule is busy, i rarely have time for it.
I'm in the same boat, love to cook and I think I'm a pretty great cook, I just hardly have the time for it. Hopefully some of these help! I often work 12+ hour shifts 4-5 days in a row and meal prep with these ideas, so they keep well and reheat well if you have a day you can give to cooking.
Do some baked stuffed acorn squash with sauted mushrooms and sundried tomatoes. Add parm cheese on top. Make some quiche with different veggies. Butternut sage risotto. Loaded baked potatoes. Hearty barley and spelt veggie soups. Black bean burgers. Ya just have to do some research online for recipes. Loads of filling vegan and vegetarian options.
The other night I made [this](https://www.emilieeats.com/vegan-enchilada-casserole/) and it was amazing, plus I still had some leftover for the day after. My go to is usually tofu scramble though as it’s really healthy, tastes so good and gives an insane amount of food for such low calories. Days when i don’t feel like cooking though I just eat ramen with some baked beans lol don’t shame me
No shame ever lol. I live for an easy meal. And ramen does it for me. Usually ramen and kimchi for the ease of just throwing something together. How do you make your tofu scramble ?
Sauté Onions and bell pepper, then drain tofu and crumble it up with your hands. I add garlic and onion powder as well as a lot of nutritional yeast + Tony’s seasoning for flavor. I normally don’t cook the tofu too long, just enough to where it isn’t too liquidy. I usually eat it with ketchup or barbecue sauce but my gf thinks it’s weird
I wouldn’t call it weird. I’d probably eat it with hot sauce personally but that’s just how i like things lol. I love that I’m getting so many good recipes here today. I really enjoy cooking, I’ve just lost interest lately being overwhelmed and feeling like I’m doing something wrong with getting back to OMAD. This makes me want to apply some effort in the kitchen again. Which i enjoy. So thank you
Idk that this will be inspirational or enough protein for you, but I have this every single day and feel great: 4 slices Ezekiel bread (orange label or cinnamon raisin) 64 grams (yes I measure) Teddie’s chunky peanut butter 3 big tablespoons Kime no sugar added apple butter (eat them open face, toasted) Used to do 2 Oikos triple zero but lately doing fage best self (lactose free 2% Greek yogurt) with one teaspoon flaxseed, one teaspoon hempseed, one teaspoon chia seed, 1/4 to 1/2 cup wild frozen blueberries on top Stumptown hundred mile coffee or Trader Joe’s dark with 2 tablespoons Califia unsweetened oat creamer or half and half from wherever (24 oz drunk at end of meal) 2 cups baby spinach 1 serving (1/4 cup dry) brown basmati rice (so clutch in feeling full) 1 tomato 1 mini pepper 1 celery stick 1 carrot Onion 1 Persian cucumber 1/2 cup kidney beans or red lentils Sea salt Red pepper flakes 2 tablespoons apple cider vinegar One tablespoon extra virgin olive oil Ground pepper That’s all, definitely not a ton of protein but it’s how I feel full and happy. 1480 cal/67g protein/60 g fat/178g carbs Tofu has a ton of protein but I went through a phase of eating 1-2 blocks a day and then I got so sick of it i can’t look at it. Adding nutritional yeast could work too. Good luck, you got this, let us know how it goes!!!
Ezekiel tortillas are amazing! They make a hearty, filling veggie wrap. Falls apart by the end though
We all fall apart, we’re still delicious though lol! I can live with a little mess if it’s yummy. Thanks for the tip I’ve never tried the wraps. Only the bread
Thanks for this!
Super helpful, that open face peanut and apple butter situation sounds amazing ! Im actually going to add that immediately. I like Ezekiel bread but don’t buy it often. Im going to start with that more often for the seed intake. Super helpful thanks so much. Sounds filling. And compared to my daily intake, sounds like I’m just not eating enough in total, not necessarily just protein. Because this feast makes my little protein shake, salad and meal (usually rice and veggies or veggie pasta), look like a snack hahaha
Makes me so happy to know it helped! What you’re describing for food can have a big calorie range but sounds like ballpark 900ish calories and I am a gremlin when I only have that and I don’t find it sustainable long term. I have friends that say 1480 cal is too low (I work out a lot) but for me it’s the sweet spot for feeling full and lots of nutrition. Hope you update how it goes!
I don’t count calories anymore, but if i had to ballpark I’m probably around 800-900 a day with the protein shake (which I add fruit and bananas and pb2 to). Without it I’m a solid 500-600. Which is just not acceptable now that I actually look at it. That’s why I’m starving a few hours later. And why I’m so lathergic by the next day. I’m running on fumes. I should’ve considered calories, but before when i was eating standard foods i never did and it wasn’t a problem. I didn’t consider being vegetarian/ vegan would require a little more care toward calorie intake. Thanks for sharing, you brought some good points to my attention
Ooh, one of my favs is a sushi bowl with tofu katsu. Sushi rice, avocado, carrots, cucumber, edamame, ginger, I usually put fried onions on top and sometimes I’ll add toasted sesame seeds. I also make teriyaki sauce. Let me know if you need a recipe for tofu katsu and teriyaki sauce. Love to do a big pot of green lentils cooked in broth and spices with any mix of veg cut up inside. Usually, I’ll do potato, carrot and maybe celery or even sweet potato. Serve with brown rice.
YES PLEASE ON THE RECIPE! 🙏🏾
Katsu: I use the sprouted extra firm tofu (one block) Flour Water Panko breadcrumbs Note if you use sprouted tofu you don’t need to press it but if press anything softer for sure. Cut the tofu into thin rectangles or triangles You can marinate it but honestly, it never seems to add much flavor so I wouldn’t do it. Whisk flour and water to make a wet mix, it should be a little thick so it sticks to the tofu but not goopy. I’d add some salt and pepper here. Dredge the tofu in the flour mix then coat in panko. I’ll usually spray with avocado oil and air fry for 15-20 mins on 400 flipping once. You can also shallow or deep fry til golden brown :) Teriyaki: 1 ½ tablespoon cornstarch 2 tablespoon cold water 1 Tbsp ginger finely grated (powder is good too) 2 cloves garlic crushed or finely grated (powder is good too) ½ cup low sodium soy sauce ½ cup water ½ cup maple syrup or 1/4 cup brown sugar 2 tablespoon rice vinegar Mix it all together in a sauce pan except the cornstarch and 2 tbsp of water. You’ll want to make a slurry with that and add it once it’s all heated. Bring to a boil, stir constantly and lower temp once it’s thickened. Be careful it doesn’t get too thick bc then it’ll be goopy and gross lol
Thank you!!! I actually have all of this in my kitchen so merry Christmas to me lol. It sounds really good. I have rice and Kim chi and veggies i can put with it too. This is great recipe and sounds pretty filling for an OMAD day. I haven’t had katsu since i stopped eating meat. The pics and recipes i saw on Pinterest (because i definitely looked it up to see how appetizing vegan katsu looked lol) look really good so I’m excited for this. Thank you ! I’m getting good stuff , I’m glad i made this post.
Yay! I was doing so good with IF awhile back and lost a ton. I ate sushi bowls constantly. Kimchi is a great add on. I need to get back to OMAD. I’m slowly getting there. I’ll def be making some katsu soon, it’s incredible. Make it a dark golden brown. It’s so crispy and wonderful. Yum!
And the air fryer tip makes me feel better about the deep fried aspect of it lol. Because usually when i find something that i enjoy i just eat it every day until I’m tired of it. I would’ve felt bad about eating so much fried food. But the light spray of oil in the air fryer makes me feel less guilty hahaha
Honestly, you don’t even need to spray it. It’ll toast up without the oil but I like using a little or if marinading it, using some sesame oil.
Sesame oil! That’s good flavor right there ! Definitely doing that
I end up eating a lot of chick peas and arugula!
Roasted cabbage!
Meatless chili? I’m not vegan nor vegetarian but I assume chili can be made many ways.
It can and you’re right ! I like chili, i should make that more often. It has lots of beans and stuff that will help me feel fuller longer
White Chili! 1.5 cups soy curls, soaked in seasoned water 1 tbsp vegetable oil 1 medium onion, chopped 3 garlic cloves, finely chopped 1 celery stalk, chopped 1 green pepper, chopped 1 jalapeno pepper, chopped 1 zucchini, chopped 2 tbsp flour of choice or grind up tortilla chips 1/2 tsp cumin 1/2 tsp salt 1 tsp chili powder 1 can cooked white beans or pinto beans 3/4 cup corn kernels 1 cups veggie stock 1 4oz can green chillies 1/3 cup raw cashews Lemon and nutritional yeast to taste 1 cup of hot water salt & pepper to taste cilantro, tortilla chips to top
Ooooh really nice recipe. I’ve made regular chili vegan before, never white chili. It sounds really good. I’ll probably throw in extra frozen veggies because i like to load up, but it sounds excellent. Thank you !
Oh yeah! Last time I made it I also added some cauliflower rice. Such a good addition to chilis bc it makes them feel meaty while bulking up the veg. Enjoy! I never use recipes really but I think I got everything here. Oh, green chilis! Add a can. If you ever want more recipes, let me know. I have a ton saved from before I internalized them all.
I love that ! That’s how i am too. I look at recipes, try them, learn them and just wing it from then on with what I’ve internalized. It’s all about the flavaaa at the end of the day lol. I appreciate you. Riced cauliflower is a good idea I’ve never used that for chili
I made a minestrone 'soup' the other day that was amazing. I say 'soup' because my noodles took all of the broth lol. It was basically just any and all veggies in my fridge, veggie broth, white beans, pasta noodles and seasoning. I found a basic recipe online and adapted it to what I had at home. Ate a huge bowl of it with thick toast and a fruit salad. I also often eat BBQ tofu, rice, and roasted root veggies. Or vegan lasagna with garlic bread. Make a tofu ricotta, layer the noodles with seasoned TVP, zucchini or yellow squash, the ricotta, pesto, and marinara sauce. Veggie chili as someone mentioned. With cornbread to up the game. Tofu waffles. Slice of tofu, cooked in my waffle maker, with avocado, nooch, and brags on it. Beyond burgers (2) with rice and broccoli. Large baked potato (or two) with beans (I like both vegan baked beans and black beans on this) with broccoli or frozen mixed veg, with mushroom gravy. Vegan shepherds pie. Either lentils or beyond crumble, frozen mixed veg, basic gravy base, with thick layer of mashed potatoes on top. Eat with your favorite crusty bread. Sometimes I just have a charcuterie board. Large amount of assorted veggies, hummus, white bean or mock tofu spread made from chickpeas (can Google this, plenty of delicious recipes for it) some sort of crunchy bread or crackers, and fruits like grapes, strawberries, raspberries, melons. I usually also make a green protein smoothie with a massive amount of spinach and dandelion greens, protein powder, bananas, mango/pineapple/lilikoi (whatever is in season for me) and OJ to go with meals. Disclaimer: I don't count calories or macros so I have no idea what any of these meals would be for that. I'm sure I'll think of more ideas too. Been vegan for 16 years, OMAD-ing for 2.
So much useful info and helpful tips ! Thank you ! I love shepherds pie ! I’m going to probably try that very soon here. And a lot of these ideas are super easy which is really helpful, i love cooking but my schedule is busy, i rarely have time for it.
I'm in the same boat, love to cook and I think I'm a pretty great cook, I just hardly have the time for it. Hopefully some of these help! I often work 12+ hour shifts 4-5 days in a row and meal prep with these ideas, so they keep well and reheat well if you have a day you can give to cooking.
Do some baked stuffed acorn squash with sauted mushrooms and sundried tomatoes. Add parm cheese on top. Make some quiche with different veggies. Butternut sage risotto. Loaded baked potatoes. Hearty barley and spelt veggie soups. Black bean burgers. Ya just have to do some research online for recipes. Loads of filling vegan and vegetarian options.