Protein Packed Vegetarian Meals: Mexican-style Beans And Eggs & Tofu Rice Bowl

At Levity we’re committed to making it easy for everyone to eat a high protein diet, even if you’re vegetarian. So we’ve teamed up with Mei Wan, a Registered Dietitian and Nutritionist to create vegetarian recipes that are full of plant-based protein and fiber to support your weight loss journey. Mei works across a wide array of specialisms, such as sustainable weight management, type 2 diabetes remission, PCOS, (peri-)menopause and is passionate about helping people build sustainable healthy habits. Here, we’ve included her recipes for Mexican-style Beans and Eggs as well as her Tofu Rice Bowls which will help keep you full and meet your protein target.

Mexican-style Beans and Eggs

This spicy and tangy combination of eggs and beans is a great a source of protein, healthy fats, fiber and complex carbohydrates. This is a great option for breakfast as it will help you feel energised throughout the day and help you feel satisfied enough to ignore any mid-morning cravings.

See the macronutrient profile (for one person) below to align this with your daily calorie deficit and protein target.

Calories 419 | Protein 27g  | Carbs 27g | Fat 19g 

Ingredients list

Serves 1

2 medium-sized eggs

2.8 oz (about 1/2 cup) bell pepper, sliced

0.7 oz (about 2 tablespoons) onion, diced

4.4 oz (about 1/2 cup) mixed beans (precooked from a can)

3 oz (about 1/2 cup) tomatoes

1 teaspoon paprika

1 teaspoon ground coriander

1 teaspoon ground oregano

1 garlic clove, crushed

Big squeeze of fresh lime juice

1 tablespoon extra virgin olive oil

Red chilli (quantity: add according to desired level of spiciness)

Directions

1. Heat a drizzle of extra virgin olive oil in a pan over medium heat.
2. Gently sauté the diced onion until it softens and becomes translucent.
3. Add the sliced bell pepper and cook for a few minutes until it softens and becomes slightly caramelised.
4. Stir in the crushed garlic and cook for an additional minute, until fragrant.
5. Introduce the diced tomatoes, paprika, ground coriander, and ground oregano.
6. Simmer for a few minutes, allowing the flavours to meld and intensify.
7. Add the pre cooked mixed beans to the pan and stir to combine.
8. Simmer for a few more minutes to heat through.
9. While the mixture is simmering, crack the eggs into the skillet.
10. Cook to your desired level of doneness. For a runny yolk, cook for 2-3 minutes. For a firmer yolk, cook for longer.

Tips and serving suggestions

• Stir in a squeeze of fresh lime juice to add a bright, citrusy flavour.
• Sprinkle with red chilli flakes for a touch of heat, if desired.

Tofu Rice Bowl

Tofu offers a source of plant-based protein and takes hardly any time to prepare, making this a good option for a quick lunch or dinner. This recipe also includes plenty of vegetables to add flavour, increase your fiber intake and help you get essential vitamins and minerals. See the macronutrient profile (for one person) below to align this with your daily calorie deficit and protein target.

Calories 424 | Protein 19g | Carbs 37g | Fat 21g

Ingredients list

Serves 1

6.2 oz (about 3/4 cup) firm tofu, sliced

1.1 oz (about 1/8 cup) basmati brown rice, uncooked

1-inch piece fresh ginger, finely chopped

1 garlic clove, finely chopped

0.7 oz (about 2 tablespoons) onion, diced

2.8 oz (about 1/2 cup) tomatoes

2.8 oz (about 1/2 cup) peppers

1 tablespoon vegetarian oyster sauce

1 tablespoon extra virgin olive oil

Directions

1. Cook the basmati brown rice according to package instructions. Drain and set aside.
2. While the rice is cooking, press the tofu between paper towels to remove excess moisture.
3. Marinate the tofu slices in a mixture of vegetarian oyster sauce and a small amount of soy sauce for 10-15 minutes.
4. Heat a drizzle of olive oil in a pan over medium-high heat.
5. Sauté the diced onion, ginger, and garlic until fragrant.
6. Add the diced tomatoes and peppers, and cook for a few minutes until softened.
7. Remove the tofu from the marinade and add it to the pan with the vegetables. Cook for a few minutes per side, or until heated through.
8. Top with cooked rice with sautéed vegetables and tofu.
9. Drizzle with any remaining marinade for extra flavour.

Haven’t started your weight loss journey yet?

Levity’s weight loss program combines weight loss injections along with a balanced diet and exercise to help you keep weight off in the long term. Learn more about what we offer here.