Meal Idea No. 1
HONEY MUSTARD TEMPEH, RICE, & GREEN BEANS PLANT PROTEIN
CARB
Tempeh
Freezer rice
VEGETABLE
SOMETHING FUN
Steam-in-bag green beans
Honey mustard sauce
Balanced Dinner No. 1
NOTES
Tempeh or tofu can be a great plant based sustitute for chicken and can be prepared the same way.
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Meal Idea No. 2
ONE PAN CHICKPEAS, SWEET POTATO, & SALAD PLANT PROTEIN
CARB
Canned Chickpeas
Sweet Potato
VEGETABLE
SOMETHING FUN
Bagged Salad Kit
Goat Cheese
Balanced Dinner No. 2
NOTES
Chickpeas can double as a carb and a protein! Roast them in the oven with your greens and sweet potato for a simple sheet pan dinner!
HR.UIOWA.EDU/LIVEWELL Promoting Population Health at Iowa
Meal Idea No. 3 BURRITO BOWL
PLANT PROTEIN
CARB
Canned Black Beans
Spanish Rice
VEGETABLE
SOMETHING FUN
Tomatoes, Frozen Corn, & Lettuce
Avocado & Salsa
Balanced Dinner No. 3
NOTES
To make this bowl plant based, swap out chicken for black beans. Black beans offer up 7g of protein and 5g of fiber per ½ cup!
HR.UIOWA.EDU/LIVEWELL Promoting Population Health at Iowa
Meal Idea No. 4 AT-HOME STIR-FRY
PLANT PROTEIN
CARB
Pre-Marinated Tofu
Microwavable Rice
VEGETABLE
SOMETHING FUN
Freezer Stir-Fry Vegetables
Soy Sauce, Honey, & Sesame Oil
Balanced Dinner No. 4
NOTES
Many stores sell premarinated plant proteins, such as tofu to use for a quick and easy dinner.
HR.UIOWA.EDU/LIVEWELL Promoting Population Health at Iowa
Meal Idea No. 5
TEMPEH, SWEET POTATO, & ROASTED VEGGIES PLANT PROTEIN
CARB
Tempeh
Japanese Sweet Potato
VEGETABLE
SOMETHING FUN
Freezer Vegetables
Tahini
Balanced Dinner No. 5
NOTES
While your sweet potato cooks, your tempeh and veggies can be cooked in the oven, on the stove, or in the airfryer in about 15-20 minutes!
HR.UIOWA.EDU/LIVEWELL Promoting Population Health at Iowa
Meal Idea No. 6 MEDETERANIAN INSPIRED BOWL
PLANT PROTEIN
CARB
Canned Chickpeas
Potato Medley
VEGETABLE
SOMETHING FUN
Cucumber & Tomato
Store Bought or Homemade Tzatziki
Balanced Dinner No.6
NOTES Many dips and sauces from the store can be made at home using simple ingredients. Leftover cucumber from your bowl and a few other ingredients can make a super quick tzatziki.
HR.UIOWA.EDU/LIVEWELL Promoting Population Health at Iowa
Meal Idea No. 7 PESTO TOFU, LENTILS, & SALAD
PLANT PROTEIN
CARB
Pesto Tofu
Microwave Lentil Rice Blend
VEGETABLE
SOMETHING FUN
Arugula
Olive Oil, Vinegar, & Feta
Balanced Dinner No. 7
NOTES If your store does not have pre-mariinated plant proteins, making them at home is super simple. Using pesto from the store, coat your tofu and cook using your prefered method.
HR.UIOWA.EDU/LIVEWELL Promoting Population Health at Iowa
Meal Idea No. 8 HIGH FIBER VEGGIE PASTA
PLANT PROTEIN
CARB
Chickpea Pasta
Chickpea Pasta
VEGETABLE
SOMETHING FUN
Fresh or Frozen Spinach
Marinara Sauce
Balanced Dinner No. 8
NOTES
Pastas made from lentils or beans are a great way to sneak in some protein and extra fiber to your favorite meals!
HR.UIOWA.EDU/LIVEWELL Promoting Population Health at Iowa
Meal Idea No. 9 AT-HOME POKE BOWL
PLANT PROTEIN
CARB
Pre-Marinated Tofu
White Rice
VEGETABLE
SOMETHING FUN
Edamame & Avocado
Sriracha Mayo
Balanced Dinner No. 9
NOTES
Sriracha can be used to marinate your tofu and can be mixed with some mayo to make a great sauce for your bowl!
HR.UIOWA.EDU/LIVEWELL Promoting Population Health at Iowa
Meal Idea No. 10 BUFFALO MAC & CHEESE
PLANT PROTEIN
CARB
Boxed Mac & Cheese
Boxed Mac & Cheese
VEGETABLE
SOMETHING FUN
Frozen Broccoli
Buffalo Sauce
Balanced Dinner No. 10
NOTES Many stores and brands carry boxed mac and cheese that is made with pasta from chickpeas or lentils. These make a great option for a quick and tasty dinner than still sneaks in some protein.
HR.UIOWA.EDU/LIVEWELL Promoting Population Health at Iowa