Tofu Scramble, Rainbow Buddha Bowl & Cauliflower Lentil Curry

A full day of plant-based meals with three different legumes for protein variety, iron paired deliberately with vitamin C for absorption, and nutritional yeast covering the one nutrient plant-based diets most commonly miss: B12.

How many days are you prepping for?

Ingredient amounts below update automatically

Days3

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Prep Directions

Sequenced so the oven and stovetop overlap.

Prep all your veggies

Before you start cooking, prep everything at once: cube the sweet potato, dice the bell pepper and onion for the scramble, dice the onion for the curry, mince the garlic, grate the ginger, and cut the cauliflower into florets. Set the frozen edamame out to defrost. Check the recipe cards above for exact prep style and quantities for each.

Get the oven, quinoa, and rice going

Preheat oven to 425°F. Cook the quinoa and the brown rice, each according to their package instructions.

Roast the sweet potato

Toss the sweet potato with olive oil, salt, and pepper. Spread on a sheet pan and roast.

25 min

Start the curry base

While the sweet potato roasts, heat oil in a pot and sauté the onion, garlic, and ginger until fragrant, seasoning with a pinch of salt as they cook. Stir in the curry powder, turmeric, and cumin, and toast briefly.

4–5 min

Simmer the curry

Add the cauliflower, diced tomatoes, coconut milk, and vegetable broth or water, along with another pinch of salt. Simmer until the cauliflower is tender, then stir in the canned lentils to heat through.

12–15 min

Finish the curry

Stir the spinach into the curry until just wilted. Taste and adjust salt if needed.

2 min

Whisk the tahini-lemon dressing

Whisk together the tahini, lemon juice, maple syrup, a splash of water to thin, and a pinch of salt until smooth and pourable.

Build the scramble

Heat oil in a skillet and sauté the diced onion and bell pepper until softened, seasoning with a pinch of salt and pepper as they cook. Crumble in the tofu, add the turmeric, cumin, and garlic powder, and cook until heated through, seasoning again with salt and pepper. Fold in the black beans and spinach until warmed and just wilted, then stir in the nutritional yeast. Taste and adjust seasoning before serving.

8–10 min

Portion everything

Divide the scramble into containers. Build the buddha bowls with quinoa, roasted sweet potato, chickpeas, edamame, cabbage, cherry tomatoes, and a sprinkle of hemp seeds, keeping the dressing on the side. Divide the curry over brown rice into containers.

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Shopping List

Consolidated across all three recipes and scaled to your selected number of days.

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Daily Nutrient Snapshot

What one day of this plan (1 scramble + 1 buddha bowl + 1 curry) provides, compared to commonly cited daily reference intakes.