World's Healthiest Meal Plan (Vegan + High Protein)

• ¾ cup brown rice
• 2 cups brown rice
• 16 oz extra firm tofu
• 2 tablespoons coconut aminos
• ¼ cup rice vinegar
• 2 tsp garlic powder
• ¼ cup nutritional yeast
• 2 tablespoons arrowroot flour
• ½ cup rolled oats
• 1 tablespoon hemp hearts
• 1 tablespoon chia seeds
• 1 tablespoon flax seeds
• vegan protein powder
• 2 ⅔ cups strawberries
• 1 cup soy milk
• mango
• orange
• 24 almonds
• 4 baby bok choy
• 1 tablespoon garlic
• 2 tablespoons coconut aminos
• 5 tsp tahini
• 3 tsp Sriracha
• 5 tsp lime juice
• 2 tsp maple syrup
• 4 tsp nutritional yeast
• kimchi
• 2 tablespoons cilantro
• 7 baby carrots
• kombu
• 1 onion
• 1 red bell pepper
• 2 tsp garlic
• black beans
• great northern beans
• 16 oz extra firm tofu
• diced tomatoes
• 2 tablespoons chili powder
• 2 tsp ground cumin
• 1 tsp garlic powder
• 1 tsp onion powder
• 3 tablespoons cornmeal
• 1 tablespoon lime juice
• ½ tsp salt
• ½ tsp black pepper
• 1 cup brown rice
• 10 cups kale
• garlic
• 2 tablespoons lime juice
• 2 tablespoons tamari
• 2 tablespoons apple cider vinegar
• 2 tablespoons tahini
• ¼ cup nutritional yeast

Preparation

1. Step 1

   1:21
   Start by cooking the brown rice and marinating the tofu to save time. To a rice cooker, add 3/4 cup dry brown rice and 2 cups water. Turn on and set aside to cook.
2. Step 2

   1:32
   Open and drain a 16 oz block of extra firm or super firm tofu. Slice into 1-inch cubes and add to a container with a lid. Add 2 tablespoons coconut aminos, 1/4 cup rice vinegar, 2 tsp garlic powder, 1/4 cup nutritional yeast, and 2 tbsp arrowroot flour. Secure the lid and shake until evenly coated. Set aside to marinate.
3. Step 3

   2:23
   Prepare the overnight oats base. Line up four meal prep containers. To each add 1/2 cup rolled oats, 1 tbsp hemp hearts, 1 tbsp chia seeds, and 1 tbsp flax seeds. Optionally add a serving of vegan protein powder for extra protein.
4. Step 4

   2:50
   Rinse about 35 fresh strawberries and slice to yield roughly 2 2/3 cups of strawberry halves. Store separately in a container to use as topping throughout the week.
5. Step 5

   3:44
   The night before serving, to each oats container add 1 cup soy milk, some thawed mango, half an orange, and 24 almonds. Refrigerate the first day's portion and store the rest in the pantry until ready to assemble daily.
6. Step 6

   4:57
   For lunch, line an air fryer tray with parchment paper. Add the marinated tofu cubes, spacing evenly. Air fry at 400°F for 16 minutes. Alternatively, bake in the oven at 400°F for 20 minutes.
7. Step 7

   5:30
   Rinse four stalks of baby bok choy and slice in half lengthwise. Arrange halves in a steamer basket with outside facing up. Fill a pan with about 1 inch of water, bring to a boil over medium heat, place steamer basket in pan, cover, and steam for 3 to 5 minutes. Do not over-steam.
8. Step 8

   6:03
   Drain the pan and return to medium heat. Add 1 tbsp minced garlic and 2 tbsp coconut aminos; sauté for a few minutes. Turn off heat, add the steamed bok choy, and toss gently to combine.
9. Step 9

   6:20
   Make the Sriracha tahini dressing. In a small bowl, combine 5 tsp tahini, 3 tsp Sriracha, 5 tsp lime juice, 2 tsp maple syrup, and 4 tsp nutritional yeast. Mix well. Scale Sriracha up or down based on spice preference.
10. Step 10

    7:11
    Once tofu and rice are cooked, divide the rice (about 1/2 cup or 100 g per container), baked tofu, and steamed bok choy evenly among four meal prep containers. Store the dressing separately. When ready to eat, add a rounded third cup kimchi per serving, top with one-fourth of the dressing (about 34 g), 2 tbsp chopped cilantro, 7 medium baby carrots, and a small piece of kombu (eaten as a snack).
11. Step 11

    9:08
    For dinner chili, dice one onion and one red bell pepper. Set an Instant Pot or multi-cooker to sauté mode. Add a few tablespoons of water (or splash of oil if preferred, noting added calories), the diced onion and bell pepper, and 2 tsp minced garlic. Sauté for a few minutes.
12. Step 12

    9:36
    Drain and rinse a can of black beans and a can of great northern beans. Add to the cooker along with one 16 oz block of crumbled super firm tofu, a 28 oz can of diced tomatoes, 2 tbsp chili powder, 2 tsp ground cumin, 1 tsp garlic powder, 1 tsp onion powder, 3 tbsp cornmeal, 1 tbsp lime juice, 1/2 tsp each of salt and pepper, and 1 cup water. Stir to combine.
13. Step 13

    10:11
    Place the lid on the multi-cooker, select the bean setting, and set the timer for 30 minutes.
14. Step 14

    10:19
    While the chili cooks, prepare the garlic kale salad. Rinse several bundles of kale, remove stems, and chop leaves to yield 10 cups. For the dressing, add 2 tbsp lime juice (or lemon juice), 2 tsp minced garlic (or a few fresh cloves), 2 tbsp tamari, 2 tbsp apple cider vinegar, 2 tbsp tahini, and 1/4 cup nutritional yeast to a bowl. Whisk to combine.
15. Step 15

    11:43
    Portion the cooked chili into four servings. Store the kale and dressing separately to avoid sogginess. When ready to serve, pour dressing over kale and massage well. Season chili with additional salt, no-sodium alternative, or hot sauce if desired.