October 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
Cinnamon Quinoa Breakfast Bowl
8
Ginger & Orange Granola
10
Pumpkin Oatmeal
12
Vegan Waffles
14
Air Fryer Falafel
16
Butternut Squash, Pumpkin & Curry Soup
18
Cranberry & Walnut Salad (Vegan “Chicken” Salad)
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
Lentil Tabbouleh
22
Herby Smashed Potatoes
24
Japanese Miso Eggplant
26
Creamy Pumpkin Pasta
28
Instant Pot Pumpkin Curry
30
Pumpkin Pie Hummus
32
Acai Smoothie
34
Matcha Chia Pudding
3
GF
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Weekly Shopping List Fruits, Vegetables
Plant-Based Produce
Seeds, Baking, Spices
Cans, Condiments, Misc
Fruits 1 banana 3 apples 1 ime 3 lemons 1 orange
Cold almond milk, unsweetened oat milk oat cream vegan sour cream vegan parmesan
Grains rolled oats quinoa
Oils olive oil
Vegetables spinach serrano pepper cherry tomatoes 4 tomatoes 2 carrots 1 potato 1 lb. (450g) baby potatoes 1 pumpkin 1 butternut squash 3 onions 1 red onion bunch green onions 2 bulbs garlic fresh ginger 2 eggplants (aubergine) celery Dried cranberries Frozen Foods mixed berries peas Fresh Herbs 2 cilantro (coriander) 2 parsley chives mint
4
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Dried Pulses chickpeas puy lentils Nuts & Seeds chia seeds hemp seeds pumpkin seeds sunflower seeds sesame seeds almonds walnuts pecans Baking vanilla extract all purpose flour baking powder shredded coconut (desiccated coconut) coconut flakes Dried Herbs & Spices black pepper pumpkin spice blend (if making your own spice blend add ground cloves to your list) ground nutmeg ground cinnamon ground ginger ground allspice curry powder ground turmeric ground cumin ground coriander chili powder cinnamon sticks
Sweeteners maple syrup coconut sugar Boxed, Canned & Condiments matcha powder acai powder cashew butter 3x 14 oz. (400g) can chickpeas 3x 14 oz. (400g) can full fat coconut milk 4x 14 oz. (400g) can pumpkin puree red Thai curry paste vegetable broth vegetable stock cubes dried pasta tomato paste (puree) dijon mustard tahini cider vinegar sake mirin red miso paste applesauce (apple puree) Misc/Other sea salt
Sample Weekly Meal Planner
Breakfast
5
Lunch
Snack
Dinner
Air Fryer Falafel
E.g. Matcha Chia Pudding, Acai Smoothie, Pumpkin Pie Hummus, Ginger & Orange Granola
Herby Smashed Potatoes
Instant Pot Pumpkin Curry
Mon
Vegan Waffles
Tue
Cinnamon Quinoa Breakfast Bowl
Air Fryer Falafel
E.g. Matcha Chia Pudding, Acai Smoothie, Pumpkin Pie Hummus, Ginger & Orange Granola
Wed
Cinnamon Quinoa Breakfast Bowl
Butternut Squash, Pumpkin & Curry Soup
E.g. Matcha Chia Pudding, Acai Smoothie, Pumpkin Pie Hummus, Ginger & Orange Granola
Instant Pot Pumpkin Curry
Thu
Pumpkin Oatmeal
Butternut Squash, Pumpkin & Curry Soup
E.g. Matcha Chia Pudding, Acai Smoothie, Pumpkin Pie Hummus, Ginger & Orange Granola
Creamy Pumpkin Pasta
Fri
Pumpkin Oatmeal
Leftover Creamy Pumpkin Pasta
E.g. Matcha Chia Pudding, Acai Smoothie, Pumpkin Pie Hummus, Ginger & Orange Granola
Japanese Miso Eggplant
Sat
Acai Smoothie
Lentil Tabbouleh
E.g. Matcha Chia Pudding, Acai Smoothie, Pumpkin Pie Hummus, Ginger & Orange Granola
Meal Out - Enjoy!
Sun
Ginger & Orange Granola
Cranberry & Walnut Salad (Vegan “Chicken” Salad)
E.g. Matcha Chia Pudding, Acai Smoothie, Pumpkin Pie Hummus, Ginger & Orange Granola
Herby Smashed Potatoes
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Cinnamon Quinoa Breakfast Bowl Serves 2
What you need to do
½ cup (85g) quinoa, uncooked, rinsed 1 cup (240ml) almond milk, unsweetened 2 cinnamon sticks ½ tsp. vanilla extract pinch of salt 2 tbsp. almonds, chopped 2 tbsp. coconut flakes fruit of choice (not included in nutritional breakdown) 2 tbsp. maple syrup
Place the quinoa and almond milk in a small pot. Add in the cinnamon sticks, vanilla extract and a pinch of salt. Bring to a simmer, cover and reduce heat. Simmer on low for 15 minutes, then remove the pot from the heat and set aside to sit for 5 minutes. Divide the quinoa into 2 bowls and top with the almonds, coconut flakes and fruit. Serve with maple syrup.
GF
DF
MP
V
Q
N
myfitnesspal
04673907
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
5 mins
20 mins
317
12
46
9
5
*Nutrition per serve
7
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Ginger & Orange Granola Serves 12
What you need to do
2 ½ cups (200g) rolled oats ⅔ cup (100g) almonds ½ cup (70g) sunflower seeds ⅓ cup (30g) shredded coconut 3 tbsp. sesame seeds 3 tbsp. hemp seeds 1 tsp. ground ginger 1 tsp. ground cinnamon pinch of salt zest of 1 orange ⅔ cup (160ml) maple syrup
Preheat the oven to 275°F (140°C). Line a baking sheet with baking paper. Combine all the ingredients together in a large mixing bowl, mix well to combine and spread in a single layer on the baking sheet. Place the sheet into the hot oven and cook for 30-40 minutes, until golden brown, stirring the mixture every 10 minutes. Remove the sheet from the oven and set aside on a wire rack to cool completely, before transferring to an airtight container. Store at room temperature.
DF
MP
V
N
myfitnesspal
08673921
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
40 mins
216
11
25
6
4
*Nutrition per serve
9
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Pumpkin Oatmeal Serves 2
What you need to do
1 cup (80g) rolled oats ½ cup (125g) pumpkin puree 1 tsp. pumpkin pie spice blend ¼ cup (60ml) oat milk 1 ½ cups (360ml) water pinch of salt
Place a small pot over a medium high heat, add the oats, pumpkin puree, pumpkin spice, oat milk, water and salt, and stir to combine. Bring to a boil, then reduce the heat to low and simmer gently for 34 minutes. Remove the pot from the heat and set it aside to stand for 2-3 minutes.
Toppings: 2 tbsp. maple syrup 4 tbsp. pecans, chopped
Divide the oatmeal between 2 serving bowls, top with pecans and a drizzle of maple syrup, and serve. Store leftovers in an airtight container in the refrigerator for 5-6 days.
NOTE: If you can’t find pumpkin spice in your local store make your own at home using the quantities below: Homemade pumpkin spice blend: 1 tsp. ground cinnamon ¼ tsp. ground nutmeg ¼ tsp. ground ginger ⅛ tsp. ground cloves
DF
MP
V
Q
myfitnesspal
06760472
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
5 mins
5 mins
325
12
49
7
7
*Nutrition per serve
11
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Vegan Waffles Serves 4
What you need to do
2 cups (240g) all-purpose flour 2 tbsp. coconut sugar 1 tbsp. baking powder 1 ¾ cups (420ml) almond milk, unsweetened 1 tsp. vanilla extract 4 tbsp. applesauce pinch of salt
Preheat the waffle maker. Combine all of the ingredients together in a mixing bowl and stir well to combine into a batter. Scoop some of the batter onto the waffle maker and cook until the waffles are golden and cooked through, about 6-8 minutes. Repeat this process with the remaining waffle batter. Divide the waffles between 2 plates and serve with your favorite toppings. Store leftover waffles in an airtight container in the refrigerator for 34 days. Reheat the waffles in the oven or toaster.
DF
V
Q
N
myfitnesspal
09435759
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
5 mins
20 mins
257
1
58
4
10
*Nutrition per serve
13
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Air Fryer Falafel Serves 4 (Makes: 12)
What you need to do
1 ½ cups (300g) dried chickpeas, soaked overnight 1 onion, chopped ⅓ cup (8g) parsley, chopped ⅓ cup (6g) cilantro, chopped 3 garlic cloves, chopped 1 tsp. ground cumin 1 tsp. ground coriander 1 tsp. chili powder ½ tsp. salt ¼ tsp. ground black pepper 1 tsp. olive oil 4 tbsp. all purpose flour 1 tsp. baking powder 1 lemon, cut into wedges
Place the chickpeas in a bowl and cover with water to about 1 inch above the chickpeas. Set the bowl aside, uncovered, to sit at room temperature overnight. The following day, place the onion, parsley, cilantro, garlic, ground cumin, ground coriander, chili powder, salt, pepper and olive oil in a food processor, and pulse a few times. Add in the drained chickpeas and pulse a few more times then add in the flour and baking powder. Blitz again until everything is well combined. Cover the bowl and refrigerate the mixture for 30 minutes. When ready to cook the falafel, preheat the air fryer to 350°F (180°C). Using wet hands to stop the mixture sticking, form the falafel mixture into balls, roughly the size of walnuts. Place the falafels in the air fryer basket in a single even layer. Close and cook for 14 minutes. Repeat this process until you have used up all the mixture. Serve with lemon wedges. Serving suggestion: pita, hummus, salad
DF
MP
V
myfitnesspal
07381454
Prep
Cook
Resting
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
15 mins + overnight
15 mins
30 mins
116
2
20
6
4
*Nutrition per serve
15
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