January 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
Lemon Tahini Granola
GF
Gluten Free
8
Sun-dried Tomato Spread Toast with Avocado
DF
Dairy Free
10
Tofu Pesto Scramble
LC
Low Carb (20g- serve)
12
Coffee Lovers Protein Shake
MP
Meal Prep/Freezer Friendly
14
Lemon Quinoa Chickpea Salad
HP
High Protein (20g+ per serve)
16
Green Vegan Pesto
18 20
Vegetarian
Q
Quick (under 30 mins)
N
Contains Nuts
Escalivada (Catalan Roasted Vegetables) 15-Minute Miso Soup with Tofu
22
Avocado Gazpacho
24
Vegan Garlic Alfredo
26
Corn on the Cob with Parsley Chive Tahini Sauce
28
Protein-Rich Broccoli Pasta with Fresh Pesto
30
Air-Fryer Blueberry Bagel Bites
32
Mango Avocado Smoothie
34
Simple Protein Coconut Balls
3
V
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Weekly Shopping List Fruits, Vegetables
Plant-Based Produce
Seeds, Baking, Spices
Cans, Condiments, Misc
Fruits 5 lemons 3 limes 5 avocados 1 mango
Cold almond milk, unsweetened coconut water natural yogurt, dairy free vanilla coconut yogurt vegan butter 1 lb. (450g) extra-firm tofu 7 oz. (200g) silken tofu
Grains rolled oats quinoa
Oils olive oil
Vegetables microgreens large pack baby spinach bok choy 2 bulbs of garlic 6 onions 2 bunches green onions 1 leek white mushrooms 2 eggplants (aubergine) 2 red bell peppers 1 yellow bell pepper 1 carrot cherry tomatoes cucumber 4 cobs/ears of corn head of broccoli Dried medjool dates Frozen Foods blueberries green peas
Nuts & Seeds sesame seeds pumpkin seeds poppy seeds chia seeds sunflower seeds cashews pecans almonds pine nuts Baking vanilla extract all-purpose flour (plain flour) almond flour shredded coconut (desiccated coconut) Dried Herbs & Spices black pepper cayenne pepper ground cinnamon ground cumin ground turmeric red pepper flakes (chili flakes) garlic powder Fresh Herbs cilantro (coriander) parsley basil chives
4
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Sweeteners maple syrup Boxed, Canned & Condiments tahini canned lite coconut milk sun-dried tomatoes 1x 14 oz. (400g) can chickpeas nutritional yeast coffee apple cider vinegar white miso paste nori sheets 2.2 pints (1L) vegetable broth (vegetable stock) fried pasta Misc/Other sea salt vanilla plant-based protein powder sliced whole wheat bread
Sample Weekly Meal Planner
Breakfast
Snack
Dinner
Lemon Quinoa Chickpea Salad
E.g. Air-Fryer Blueberry Bagel Bites, Mango Avocado Smoothie, Simple Protein Coconut Balls, Coffee Lovers Protein Shake
Avocado Gazpacho
Corn on the Cob with Parsley Chive Tahini Sauce
Mon
Sun-dried Tomato Spread Toast with Avocado
Tue
Sun-dried Tomato Spread Toast with Avocado
Lemon Quinoa Chickpea Salad
E.g. Air-Fryer Blueberry Bagel Bites, Mango Avocado Smoothie, Simple Protein Coconut Balls, Coffee Lovers Protein Shake
Tofu Pesto Scramble
Leftover Corn on the Cob with Parsley Chive Tahini Sauce
E.g. Air-Fryer Blueberry Bagel Bites, Mango Avocado Smoothie, Simple Protein Coconut Balls, Coffee Lovers Protein Shake
Vegan Garlic Alfredo
Escalivada (Catalan Roasted Vegetables)
E.g. Air-Fryer Blueberry Bagel Bites, Mango Avocado Smoothie, Simple Protein Coconut Balls, Coffee Lovers Protein Shake
Vegan Garlic Alfredo
Escalivada (Catalan Roasted Vegetables)
E.g. Air-Fryer Blueberry Bagel Bites, Mango Avocado Smoothie, Simple Protein Coconut Balls, Coffee Lovers Protein Shake
Protein-Rich Broccoli Pasta with Fresh Pesto
15-Minute Miso Soup with Tofu
E.g. Air-Fryer Blueberry Bagel Bites, Mango Avocado Smoothie, Simple Protein Coconut Balls, Coffee Lovers Protein Shake
Meal Out - Enjoy!
15-Minute Miso Soup with Tofu
E.g. Air-Fryer Blueberry Bagel Bites, Mango Avocado Smoothie, Simple Protein Coconut Balls, Coffee Lovers Protein Shake
Protein-Rich Broccoli Pasta with Fresh Pesto
Wed
Thu
Fri
Sat
Sun 5
Lunch
Youbefitnutrition.com
Tofu Pesto Scramble
Coffee Lovers Protein Shake
Lemon Tahini Granola
Lemon Tahini Granola
Lemon Tahini Granola Serves 8
What you need to do
4 tbsp. water ¼ cup (40g) pitted dates 4 tbsp. tahini 1 tsp. vanilla extract 2 tbsp. lemon juice zest from 1 lemon 2 cups (160g) rolled oats ¼ cup (30g) pumpkin seeds ¼ cup (40g) almonds ¼ cup (30g) pecans 1 tbsp. chia seeds 1 tbsp. poppy seeds 1 tbsp. shredded coconut 1 tsp. ground cinnamon
Preheat the oven to 320°F (160°C). Line a baking sheet with baking paper. Blend 1 tablespoon of water with the pitted dates. The amount of water you need will depend on how dry your dates are, so start with 1 tablespoon and add more as required. Add the date paste, tahini, vanilla extract, lemon juice and lemon zest to a large bowl, and mix until well combined. If your paste is very thick add 1 tablespoon of water to thin it. It should be easy to mix but thicker than cake batter. Add the rolled oats, nuts, seeds, coconut and cinnamon. Mix well to combine and transfer the granola to the baking sheet. Spread it out into an even layer and press down with a spatula. Bake in the hot oven for 15 minutes, then carefully flip over and continue to bake for a further 10-15 minutes until golden brown, being careful not to burn the granola. Remove the baking sheet from the oven and set it aside on a wire rack to cool. The granola will firm up into crunchy pieces as it cools. Storage: Store in an airtight container at room temperature for up to 1 month.
DF
MP
V
N
myfitnesspal
09419773
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
15 mins
30 mins
238
13
25
8
5
*Nutrition per serve
7
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Sun-dried Tomato Spread Toast with Avocado Serves 4
What you need to do
1 cup (50g) sun-dried tomatoes, drained 2 tbsp. vegan butter ½ cup (120ml) canned lite coconut milk 2 tbsp. dairy free natural yogurt 1 tbsp. lemon juice ¼ tsp. salt, to taste ¼ tsp. cayenne pepper 2 avocados, sliced 4 pieces whole grain bread, toasted handful microgreens, to serve
Add the sun-dried tomatoes and vegan butter to a high-speed blender or food processor. Add the coconut milk, yogurt, lemon juice, salt and cayenne pepper, and blitz until smooth. To serve, spread the sun-dried tomato butter on the warm toast, top with sliced avocado, salt and pepper, and the microgreens.
DF
V
Q
myfitnesspal
04406910
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
15 mins
3 mins
370
23
35
11
12
*Nutrition per serve
9
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Tofu Pesto Scramble Serves 4
What you need to do
For the Pesto: 4 servings of Vegan Green Pesto (see recipe in this pack)
Make the pesto following the Green Vegan Pesto recipe in this recipe pack.
For the Tofu Scramble: 1 tbsp. olive oil ½ onion, chopped 1 clove garlic, minced 1 cup (95g) white mushrooms, sliced 1 cup (30g) baby spinach leaves 1 lb. (450g) extra-firm tofu, drained & pressed ½ tsp. ground turmeric 2 tbsp. nutritional yeast salt & pepper, to taste
Heat the olive oil in a large skillet over a medium heat. Add the onion and sauté for 3-4 minutes, until soft. Next add the garlic, mushrooms and spinach, and sauté until the mushrooms are soft and the spinach has wilted. Crumble the tofu over the vegetables and add the turmeric, nutritional yeast and season with salt and pepper. Stir well to combine and continue to cook until the tofu is heated through. Remove the skillet from the heat, stir in the pesto, and serve immediately.
GF
DF
LC
MP
V
N
myfitnesspal
04690689
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
15 mins
15 mins
279
21
7
14
4
*Nutrition per serve
11
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Coffee Lovers Protein Shake Serves 1 shake
What you need to do
½ banana 1 scoop (25g) vanilla plantbased protein powder ½ cup (120ml) almond milk, unsweetened ½ tsp. vanilla extract ½ cup (120ml) brewed coffee, room temperature few ice cubes
Add all the ingredients, except for the ice, to a high-speed blender and blitz until smooth. Now add the ice and blitz again. Serve immediately.
GF
DF
LC
HP
Q
N
myfitnesspal
08647810
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
5 mins
0 min
161
2
16
21
3
*Nutrition per serve
13
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