Today’s recipe video features THREE 500-calorie meal ideas that are delicious, healthy, and super satisfying! Check out the video below and continue scrolling down for the written recipes!
Truth be told, counting calories takes a lot of dedication and is something not many people bother with when they eat. You also don’t need to bother with it unless you have specific goals in mind and if it aligns with your lifestyle! If you have specific goals like building muscles or losing weight, counting calories and macros might be beneficial.
Today’s recipe video features THREE different vegan meals that contain have roughly 500 calories. Don’t worry too much about the calories though, because I guarantee you that these are still super satisfying and of course, DEE-LICIOUS! Feel free to change up the recipe and eat more or less depending on your own needs and hunger levels. Every single body is different and everyone has their own goals and unique lifestyle so you should cater your eating to what suits you.
Let’s head over to the recipes!
Smoked Tofu & Veggie Wrap (with a side of grape tomatoes & blueberries)
Per serving: 500 calories | 65g carbs | 18g fat | 21g protein
Ingredients (1 serving):
- 1 whole wheat tortilla wrap
- 60g smoked tofu
- 1 tbsp hummus
- ½ tbsp vegan mayo
- 1 tsp dijon mustard
- 1 tbsp sweet green relish
- 2 cups romaine lettuce, chopped
- ¼ cup carrots, julienned
- 1/2 cup blueberries
- 1/2 cup grape tomatoes
Instructions:
- Grate smoked tofu using a cheese grater and add to a small mixing bowl.
- Add in vegan mayo, dijon mustard, and sweet relish. Mix well.
- Add salt and pepper and mix.
- Spread hummus onto the tortilla.
- Add in the romaine lettuce and smoked tofu mixture.
- Top with julienned carrots and grape tomatoes. Feel free to add other veggies if you prefer!
- Roll tortilla wrap and toast onto a heated pan (you can use a panini press if you have one).
- Serve and enjoy with a side of grape tomatoes and blueberries!
Protein Filled Soba Noodle Bowl
Per serving: 545 calories | 82g carbs | 12g fat | 27g protein
Ingredients (1 serving):
- 100g (1 serving) buckwheat (soba) noodles
- 5.5 oz extra soft tofu
- ¼ cup edamame
- 1 tsp toasted sesame oil
- 2 cups romaine lettuce, chopped
- ⅛ cup carrots, chopped
- 1 tbsp soy sauce
- 1 tbsp rice vinegar
- ½ tbsp maple syrup
- ½ tsp garlic powder
Instructions:
- Cook soba noodles according to instructions.
- While the noodles are cooking, chop up your carrots & romaine lettuce. Add into a large serving bowl.
- Chop extra soft tofu into small pieces. Add into a small mixing bowl together with some soy sauce and sesame oil. Mix delicately until all tofu pieces are coated.
- Once your noodles are done, drain and rinse under cold running water.
- In a separate mixing bowl, add in the noodles and pour in soy sauce, rice vinegar, maple syrup, and garlic powder. Mix well.
- Add noodles into the same bowl with the vegetables. Add in the tofu.
- Add in edamame beans and top noodles with green onion and toasted sesame seeds. (Optional: Have a little kimchi on the side!)
- Enjoy!
Chickpea & Veggie Stir Fry with Brown Rice
Per serving: 528 calories | 98g carbs | 6g fat | 23g protein
Ingredients (for 3 servings):
- ½ onion, diced
- 1 cup white mushrooms
- 2 medium carrots
- 1 medium zucchini
- ½ head broccoli with stems
- 2 stalks medium celery
- 1 tsp oil
- 1 tbsp minced garlic
- 3 tbsp soy sauce
- 3 tbsp rice vinegar
- 2 tbsp maple syrup
- 1 can garbanzo beans (chickpeas)
- 3 tbsp PB2 (powdered peanut butter) or you can use regular peanut butter
- ½ tbsp corn starch + ½ cup water
- Around 600g brown rice, cooked
Instructions:
- Chop up the veggies — mushrooms, onions, zucchini, broccoli, carrots, and celery.
- Saute onions in a heated wok with a small amount of oil (you can use water if you’d like). Cook for a couple of minutes.
- Add in minced garlic and mix. Add a splash of water if things start to stick.
- Add in the carrots, broccoli, and celery. Saute for a little bit.
- Add in the mushrooms and zucchini, mix well, and let it cook.
- In a small mixing bowl, add in soy sauce, rice vinegar, maple syrup, and PB2. Mix well.
- Once the veggies have cooked, add in the chickpeas and the sauce. Mix well until the sauce has coated everything. Cover and let it simmer for a few minutes.
- In the same bowl where you mixed the sauce, add in ½ cup water and cornstarch. Mix this well and add into the pan. Turn the heat down to low and let it simmer until the sauce thickens.
- Transfer into a plate with a side of brown rice and top with green onions and toasted sesame seeds. Enjoy!
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