How To Eat Healthy Every Single Night—in 30 Minutes or Less
Preparing a healthy dinner at the end of a long day can feel overwhelming. Your mind tells you to eat healthily, but your tired body just wants to grab something fast -- because by the time you think about dinner, you’re already starving). The struggle is real ... so let’s end it now!
The answer to eating healthy food on the daily is to plan ahead. Become your own meal delivery service with simple steps that map out what you’re going to eat and when you’re going to prep it. With five delicious recipes, there’s nothing stopping you from getting a healthy and filling dinner on the table in 30 minutes or less. Here's how, with this done-for-you meal plan and a week’s worth of dinner recipes!
Here’s What You’re Eating:
Sunday: Black Bean Soup with Roasted Tomatoes
Monday: Teriyaki Tofu Bowl
Tuesday: Taco Stuffed Sweet Potatoes
Wednesday: Spinach and Mushroom Chickpea “Crepe” with Lemon-Dill Tahini Sauce
Thursday: Date night in—Tempeh Bolognese with Zucchini Noodles
Your Grocery List:
2 pints cherry tomatoes
Tempeh, 1 8-ounce package
From your Pantry:
Vegan Worcestershire sauce
Pick a 2-hour time slot on Saturday or Sunday to make the following:
- Preheat the oven to 425°F and marinate the tofu (instruction #1 in the Teriyaki Tofu Bowl) and store until ready to use.
- Bake the sweet potatoes (instruction #1 in the Taco Stuffed Sweet Potatoes).
- When the potatoes are done cooking, reduce the oven to 350°F and roast the tomatoes (instruction #1 in the Black Bean Soup with Roasted Tomatoes).
- While the tomatoes roast, make the Tempeh Bolognese.
- While the Tempeh Bolognese simmers, make the Lemon-Dill Tahini Sauce (instruction #1 in the Spinach and Mushroom Chickpea “Crepe”)
Store everything in airtight containers in the refrigerator until you’re ready to meal prep for dinner each night.
Black Bean Soup with Roasted Tomatoes
Makes 4 large bowls
- 2 pints cherry tomatoes
- 2 Tbsp olive oil, divided
- ¼ tsp salt (plus additional, to taste)
- ¼ tsp pepper (plus additional, to taste)
- 1 medium yellow onion
- 4 cloves garlic, minced
- 2 15-ounce cans black beans (drained and rinsed)
- 4 cups vegetable broth
- 2 Tbsp ground cumin
- 1 Tbsp garlic powder
- Toss the tomatoes with 1 tablespoon of olive oil, salt, and pepper and spread out on a baking sheet. Roast at 350°F for 40 minutes.
- In a large pot over medium heat, saute the onion and garlic in the remaining tablespoon of olive oil. Saute for 5 minutes.
- Add the black beans, vegetable broth, cumin, garlic powder, and salt and pepper, to taste.
- Bring to a slight boil and then reduce the heat to low. Cook uncovered for 15 minutes. Remove from the heat and use an immersion blender to blend about half of the soup so that it becomes creamy and thick, but still contains some whole beans. Alternatively, pour half of the soup into a blender and blend until smooth. Stir back into the pot with the other half of the soup.
- Place back on low heat. Taste and adjust the seasonings, as necessary. Stir in the roasted tomatoes.
- Serve with fresh lime, avocado, cilantro or salsa.
Teriyaki Tofu Bowl
- ½ cup shoyu or soy sauce
- ½ cup red wine vinegar
- 2 ½ Tbsp vegan Worcestershire sauce
- 3 cloves garlic, minced
- 2 Tbsp maple syrup
- 1 tsp grated ginger
- 16-ounces super firm tofu, drained and cubed
- 5 cups broccoli florets
- 4 cups brown rice, cooked
- For serving (optional): Sesame seeds, furikake, nori, avocado, sliced green onions
- Combine the shoyu, vinegar, Worcestershire sauce, garlic, maple syrup and ginger in a large bowl. Add the tofu and stir to coat. Store in the refrigerator and allow to marinate at least an hour (or overnight).
- Heat the oven to 350°F. Add the tofu to a sheet pan (reserve the marinade) and bake 25 minutes.
- Add the broccoli to the sheet pan and baste the tofu and the broccoli with the reserved marinade. Bake another 5 minutes.
- To serve, scoop 1 cup of rice into a bowl and top with a quarter of the tofu and broccoli. Drizzle with additional marinade and add optional toppings.
Taco Stuffed Sweet Potatoes
- 1 cup quinoa
- 2 cups water
- 1 15-ounce can black beans, drained and rinsed
- 1 tsp salt
- 1 tsp cumin
- 1/2 tsp garlic powder
- Juice of a lime
- 4 sweet potatoes
- For the pico de gallo:
- 4 Roma tomatoes, chopped
- 1 yellow onion, chopped
- 4 Tbsp cilantro, chopped
- 1 lime, juiced
- Salt to taste
- Optional: Violife Vegan Cheese
For the guacamole:
- 2 avocados
- 1 lime, juiced
- Salt to taste
- Preheat the oven to 425°F. Place the sweet potatoes on a baking sheet. Prick them all over with a fork. Bake until tender about 45 minutes.
- Add the quinoa and water to a pot. Bring to a boil, cover, reduce the heat to a simmer and cook 15 minutes until all of the liquid is absorbed.
- Stir in the beans, salt, cumin, garlic powder, and lime juice.
- While the quinoa cooks make the pico de gallo and guacamole. For the pico de gallo, combine all of the ingredients in a bowl and stir to combine. For the guacamole, scoop the flesh of the avocados into a bowl. Add the lime juice and mash with a fork until smooth. Add salt to taste.
- To serve, cut the sweet potatoes in half and spread open. Using a fork, mash the inside of the potato. Add a heaping scoop of the quinoa and black beans. Top with pico de gallo and guacamole.
Spinach and Mushroom Chickpea “Crepe” with Lemon-Dill Tahini Sauce
Makes 4 crepes
- 1 cup chickpea flour
- 1 ½ cups water
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 carrot, grated (about ¼ cup)
- ½ zucchini, grated (about ¼ cup)
- 1 Tbsp olive oil
- ½ yellow onion
- 3 garlic cloves
- 6 cups spinach (6 ounces)
- 2 cups sliced cremini mushrooms
For the Lemon-Dill Sauce:
- ½ cup tahini
- ½ cup water
- 2 lemons, juiced
- 1 Tbsp dried dill
- ¼ tsp salt
- ¼ tsp garlic powder
- 2 garlic cloves
- Add all the sauce ingredients into a blender and blend until smooth. Set aside.
- Combine the chickpea flour, water, garlic powder, onion powder, carrot and zucchini in a large bowl. Stir to combine.
- Heat a large pan with the olive oil and add the onion and garlic. Cook 5 minutes until softened and add the mushrooms. Cook 5 more minutes.
- Stir in the spinach and cook until wilted. Remove the vegetables from the pan and set aside.
- Add a teaspoon of olive oil to the same pan. Pour a cup of the chickpea batter into the hot pan. When it starts to bubble, carefully slide a spatula under the “crepe” (similar to making pancakes) and lift to check if it is browned underneath. Continue cooking as necessary, until the “crepe” is brown. Add a quarter of the vegetables to one half of the crepe. Fold over the other half and cook 3-4 minutes.
- Using another spatula, flip the “crepe” and cook on the other side another 3-4 minutes.
- Remove from the pan and continue with the process with the remaining batter and vegetables.
- To serve, top with the Lemon-Dill Tahini sauce.
Tempeh Bolognese with Zucchini Noodles
- 1 Tbsp olive oil
- 1 medium onion, peeled and chopped
- 3 cloves garlic, minced
- 3 carrots, finely chopped
- 3 celery stalks, finely chopped
- 1 Tbsp dried oregano
- 1 Tbsp dried basil
- 1 8-ounce package tempeh
- 1 28-ounce can marinara sauce
- 1 14-ounce can diced tomatoes
- ½ cup balsamic vinegar
- 3 zucchinis,
- Heat the oil in a large pot over medium heat. Add the onion, garlic, carrots, celery, oregano, and basil. Cook 10 minutes until vegetables are caramelized and softened.
- Break the tempeh into small crumbles and stir into the pot. Cook another 10 minutes.
- Stir in the tomato sauce, tomatoes, and balsamic vinegar.
- Reduce the heat to medium-low and simmer covered for 10 minutes. Taste and adjust the seasonings.
- While the sauce simmers, spiralize the zucchinis.
- To serve, divide the zucchini noodles among 4 plates and top with a heaping cup of the sauce. Top with vegan parmesan cheese, if desired.