April Plant-Based Recipe Pack Discover 15 easy, healthy and tasty recipes, including: breakfast, lunch, dinner, treat and smoothies.
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Contents & Key 6
Pina Colada Overnight Oats
8
Vegan Tofu Scramble
10
Vegan Cheese Sauce
12
Scrambled Tofu & Vegan Cheese Sauce Breakfast Burrito
14
Herby Avocado Hummus
16
Loaded Sweet Potato
18 20
Gluten Free
DF
Dairy Free
LC
Low Carb (20g- serve)
MP
Meal Prep/Freezer Friendly
HP
High Protein (20g+ per serve)
V
Vegetarian
Q
Quick (under 30 mins)
N
Contains Nuts
Cauliflower Steaks Zucchini & Pesto Tart
22
Vegetable Glass Noodles
24
Korean Vegetable Pancakes with Sesame Dipping Sauce
26
Rice Noodle Salad
28
Roasted Eggplant & Red Lentil Curry
30
Purple Smoothie
32
Vegan Banana Muffins
34
Chewy Cranberry Oatmeal Cookies
3
GF
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Sample Weekly Meal Planner
Breakfast
Snack
Dinner
Herby Avocado Hummus with veggies/crackers
E.g. Purple Smoothie, Vegan Banana Muffins, Chewy Cranberry Oatmeal Cookies, Herby Avocado Hummus
Vegetable Glass Noodles
Loaded Sweet Potato
E.g. Purple Smoothie, Vegan Banana Muffins, Chewy Cranberry Oatmeal Cookies, Herby Avocado Hummus
Vegetable Glass Noodles
Pina Colada Overnight Oats
Loaded Sweet Potato
E.g. Purple Smoothie, Vegan Banana Muffins, Chewy Cranberry Oatmeal Cookies, Herby Avocado Hummus
Korean Vegetable Pancakes with Sesame Dipping Sauce
Pina Colada Overnight Oats
Korean Vegetable Pancakes with Sesame Dipping Sauce
E.g. Purple Smoothie, Vegan Banana Muffins, Chewy Cranberry Oatmeal Cookies, Herby Avocado Hummus
Edamame & Spinach Rice Noodle Salad
Purple Smoothie
Edamame & Spinach Rice Noodle Salad
E.g. Purple Smoothie, Vegan Banana Muffins, Chewy Cranberry Oatmeal Cookies, Herby Avocado Hummus
Roasted Eggplant & Red Lentil Curry
Purple Smoothie
Zucchini & Pesto Tart with Cauliflower Steaks
E.g. Purple Smoothie, Vegan Banana Muffins, Chewy Cranberry Oatmeal Cookies, Herby Avocado Hummus
Meal Out - Enjoy!
Vegan Tofu Scramble
Zucchini & Pesto Tart with Cauliflower Steaks
E.g. Purple Smoothie, Vegan Banana Muffins, Chewy Cranberry Oatmeal Cookies, Herby Avocado Hummus
Roasted Eggplant & Red Lentil Curry
Mon
Scrambled Tofu & Vegan Cheese Sauce Breakfast Burrito
Tue
Scrambled Tofu & Vegan Cheese Sauce Breakfast Burrito
Wed
Thu
Fri
Sat
Sun
4
Lunch
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Weekly Shopping List Fruits, Vegetables
Plant-Based Produce
Seeds, Baking, Spices
Cans, Condiments, Misc
Fruits • 7x bananas • blueberries • 3x lemons • 3x limes • 2x avocados • pineapple
Cold • almond milk, unsweetened • oat milk, unsweetened • coconut milk, unsweetened • vegan puff pastry • coconut yogurt • natural soy yogurt • 14 oz. (400g) firm tofu
Grains • rolled oats • red lentils
Oils • coconut oil • olive oil • sesame oil
Vegetables • 3x bags spinach • 2x eggplants (aubergines) • 2x yellow onions • 2x red onions • bunch Green onions • 1x garlic • root ginger • edamame beans (if no fresh use frozen) • 4x zucchinis (courgettes) • 3x carrots • yellow bell pepper • sugar snap peas • bunch asparagus • shiitake mushrooms • 1x cauliflower • 4x medium tomatoes • 1.3 lb. (600g) potatoes (eg. Yukon Gold) • 14 oz. (400g) sweet potato Dried • cranberries • 4x medjool dates
Nuts & Seeds • sesame seeds • almonds • pumpkin seeds • cashews • chia seeds Baking • vanilla extract • all-purpose flour (plain flour) • baking soda • baking powder • corn starch (cornflour) • desiccated coconut Dried Herbs & Spices • black pepper • ground turmeric • ground cinnamon • ground coriander • ground Cumin • cumin seeds • chili flakes • chili powder • onion powder • garlic powder • ground paprika • smoked paprika Fresh Herbs • 2x cilantros (corianders) • basil
5
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Sweeteners • brown sugar • maple syrup • stevia • coconut sugar Boxed, Canned & Condiments • peanut butter • tomato puree • 1x 14 oz. (400g) can coconut milk • 1x 14 oz. (400g) can black beans • 1x 14 oz. can (400g) chickpeas • sweet potato noodles (glass noodles) • rice noodles • rice vinegar • tamari • tahini • vegan pesto • gochujang (red chili paste) • nutritional yeast • 4x large tortillas • salsa • jalapeños Misc/Other • sea salt • acai powder
Pina Colada Overnight Oats Serves 2 1 cup (80g) rolled oats 1 cup (240ml) almond milk, unsweetened ½ cup (120g) natural soy yogurt 2 tbsp. chia seeds 2 tbsp. maple syrup ½ cup (100g) pineapple, chopped 2 tbsp. desiccated coconut, unsweetened 1 tsp. vanilla extract
What you need to do 1. Place all the ingredients into a large bowl and stir until combined. Cover the bowl and refrigerate for at least 2 hours, or ideally overnight. 2. When ready to eat, divide the oats between 4 serving glasses or jars. Top with additional pineapple (not included in nutritional breakdown).
Tip: Store in an airtight container in the refrigerator for up to five days.
DF
myfitnesspal
MP
V
N
Prep
Chill
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
5 mins
2-8 hrs
340
11
54
8
9
05323753 *Nutrition per serving.
7
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Vegan Tofu Scramble Serves 4 14 oz. (400g) firm tofu 1 tbsp. olive oil For the sauce: ¼ tsp. ground turmeric ½ tsp. garlic powder ½ tsp. onion powder ¼ tsp. paprika ½ tsp. chili flakes ½ tsp. salt black pepper, to taste 1 ½ tbsp. tahini 2 tbsp. nutritional yeast ½ cup (120ml) oat milk
What you need to do 1. Drain the tofu, then cover in a clean dish towel and place under a chopping board, laying some weight on top. Press for 15 minutes to remove some of the liquid. 2. Make the sauce by mixing all the sauce ingredients together in a small bowl until well combined. 3. Heat the olive oil in a large nonstick skillet over a medium-high. Crumble the tofu into the skillet and saute until golden brown, approximately 5 minutes. 4. Add the sauce to the skillet and mix well to combine, ensuring each piece of tofu is coated with the sauce. Continue cooking for another minute, then take off the heat and serve.
Serving suggestions (not included in nutritional breakdown): avocado, whole wheat toast, breakfast burrito (see recipe in this pack).
GF
myfitnesspal
DF
LC
Q
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
15 mins
10 mins
191
12
9
14
3
*Nutrition per serving.
youbefitnutrition.com
V
Prep
01227376
9
MP
Vegan Cheese Sauce Serves 10 1 cup (140g) cashews ½ cup (120g) coconut yogurt, natural ½ cup (130g) store bought salsa of choice 2 tbsp. water 1 tsp. ground cumin ½ tsp. chili powder 1 tsp. smoked paprika 2 tbsp. nutritional yeast 2 tbsp. jalapeños, pickled, drained 2 tbsp. pickled jalapeño brine from jar salt & pepper
What you need to do 1. Place the cashews into a small pot, cover with water and bring to a boil. Boil on high for 5 minutes, then drain the cashews and place them into a high-speed blender or food processor. Alternatively, soak the cashews in water overnight. 2. Add the rest of the ingredients to the blender, season with salt and pepper and blend until smooth and creamy. 3. Serve as a sauce with your breakfast burrito (see recipe in this pack).
GF
myfitnesspal
DF
LC
Q
N
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
15 mins
5 mins
91
6
6
3
1
*Nutrition per serving.
youbefitnutrition.com
V
Prep
02606712
11
MP
Scrambled Tofu & Vegan Cheese Sauce Breakfast Burrito Serves 4 For the burrito: 4 large tortillas 8 tbsp. Vegan Cheese Sauce (see recipe in this pack) 4 servings of Tofu Scramble (see recipe in this pack) 1 large avocado, sliced, to serve For the crispy potatoes: 1.3 lb. (600g) potatoes, peeled and diced 2 tbsp. olive oil salt & pepper 1 tbsp. cornstarch
For the Pico de Gallo: 2 medium tomatoes, diced 1 small red onion, diced juice of 1 lime salt & pepper
What you need to do 1.
Prepare the Vegan Cheese Sauce and Tofu Scramble from the recipes in this pack.
2.
Preheat the oven to 425°F (220°C).
3.
Place the potatoes in a bowl of cold water and soak for 5 minutes, then drain. Wrap in a clean kitchen towel, dry well, then transfer to an ovenproof dish lined with baking paper.
4.
Drizzle the potatoes with the olive oil, season with salt and pepper and sprinkle over the cornstarch. Toss the potatoes until evenly coated. Place the dish into the oven and roast for 20 minutes until golden brown, tossing the potatoes halfway through.
5.
Meanwhile, make the Pico de Gallo, by mixing together the diced tomato, onion and lime juice. Season to taste with salt and pepper. Set aside until the burrito is ready to be assembled.
6.
Gently heat the wraps in a large skillet over a medium-high heat to make them easier to fold.
7.
To assemble the burritos, take a warm wrap and add 2 tablespoons of the cheese sauce onto one half of the tortilla. Spoon one serving of the tofu scramble on top, followed by a portion of roasted potatoes, pico de gallo, and a quarter of the avocado.
8.
Roll the burritos carefully and place back into the hot skillet seam-side down. Press down on the burrito and heat for 1-2 minutes until golden brown on the bottom.
9.
Flip and cook for another 1 to 2 minutes on the other side. Serve warm.
DF
myfitnesspal
MP
HP
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
25 mins
25 mins
599
33
57
24
12
*Nutrition per serving.
youbefitnutrition.com
N
Prep
02303468
13
V
Herby Avocado Hummus Serves 10 1 avocado, peeled, stone removed 1x 14 oz. can (400g) chickpeas, rinsed, drained 6 tbsp. tahini 5 tbsp. lemon juice, freshly squeezed 1 garlic clove, minced ½ tsp. ground cumin 1 cup (15g) cilantro leaves & stems salt & pepper 2 tbsp. olive oil 1 tbsp. pumpkin seeds, to serve
What you need to do 1.
Place the avocado, chickpeas, tahini, lemon juice, garlic, cumin, and cilantro into a food processor, season with salt and pepper and blitz until smooth.
2.
Add in the olive oil and blitz again until creamy. Taste the hummus and season with a little more salt if required.
3.
Transfer the hummus to a serving bowl, garnish with pumpkin seeds and optional additional cilantro and olive oil.
4.
Store in an airtight container in the refrigerator for up to 4 days.
GF
myfitnesspal
DF
LC
Q
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
0 mins
160
12
12
4
5
*Nutrition per serving.
youbefitnutrition.com
V
Prep
01060492
15
MP