A Recipe to Get You Through and Keep You Going!

Confession time… I am NOT a world renowned chef. Most of my at home cooking comes out tasty, but it is nothing short of a quick and easy recipe that I modify day to day! But going through Meatless May and trying my best to keep up with the good eats, I have definitely grown a bit frustrated. It is hard getting good, healthy, meatless (yet,  protein packed) meals prepped while trying to balance work, your social life, and getting to the gym most days. But do not fret! I created a wonderful solution for those of you who are struggling to find new and creative recipes to make in a limited time frame while on this Meatless May journey. Follow this recipe outline for a fool-proof and quick meatless meal!


This is going to act as your base, so make sure to make a lot! And don’t forget to choose a variety of veggies. Here is a list of my most used veggies:

  • Spinach

  • Zucchini

  • Kale

  • Brussel Sprouts

  • Broccoli

  • Pea

  • Asparagus

  • Mushrooms

  • Sweet Potatoes

  • Bell Peppers

  • Cauliflower

  • Corn

  • Carrots

  • Artichokes

  • Tomatoes (Is this a fruit or a veggie?? Both?!)

My go-to veggie combo: Spinach/Kale, Brussel Sprouts, Sweet Potatoes, Mushrooms

Take your choice of veggies and simply saute with olive oil or butter, salt, and pepper. Additional spices can be added if you would like a certain flavor to your meal (i.e thai, italian, indian, etc.). I usually keep it simple with my veggies- the real flavor is added onto my protein!


Choose one kind or a couple! Just make sure you have enough protein in your meal to keep you filled and energized. Here is a list of my most used meatless protein substitutes:

  • Tofu (extra firm)

  • Tempeh

  • Seitan

  • Lentils

  • Beans and Legumes

  • Meatless Meat Substitutes (i.e. soy chorizo)

My go-to: Tofu, Tempe, or Garbanzo Beans

For flavoring: Add your favorite marinade or sauce to your protein, and cook in a pan or bake in the oven. You can even create your own marinade! The more flavor, the better!


This part is optional. But if you’re feeling like you need a little extra something added to your veggie-protein bowl, here is a list of some healthy carbs to add:

  • Quinoa

  • Brown Rice

  • Whole-Wheat Pasta



August 19, 2022 — Alison Velázquez