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
Peanut Butter & Banana Green Smoothie Bowl
8
Sweet Potato Breakfast Scramble with Seitan
GF
Gluten Free
DF
Dairy Free
LC
Low Carb (20g- serve)
MP
Meal Prep/Freezer Friendly
HP
High Protein (20g+ per serve)
10
Creamy Coconut Milk Oatmeal
12
Garlic Cauliflower & Mushrooms
14
Chickpea Tikka Masala
16
Vegan Mushroom Stew with Coconut
V
Vegetarian
18
Vegan Lentil Bolognese
Q
Quick (under 30 mins)
20
Roasted Cauliflower Potato Soup
N
Contains Nuts
22
Japanese Teppanyaki-Style Tofu Steak
24
Cauliflower Steak with Roasted Red Pepper Sauce
26
Mediterranean Balsamic Tomato Pasta Salad
28
Mongolian Seitan
30
Protein Cereal Bars
32
Berry Protein Mousse
34
Pineapple Coconut Protein Smoothie
3
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Weekly Shopping List Fruits, Vegetables
Plant-Based Produce
Seeds, Baking, Spices
Cans, Condiments, Misc
Fruits 2 bananas blueberries 1 lime 1 lemon pineapple
Cold carton coconut milk vegan butter coconut cream 1.3 lbs. (570g) seitan 17.6 oz (500g) extra firm tofu 14 oz. (400g) silken tofu
Grains rolled oats cornstarch (corn flour) rice
Oils olive oil coconut oil
Vegetables 3 cauliflowers 2 sweet potatoes 12 oz. (350g) potatoes 1 carrot 2 red onions 3 onions bunch green onions (spring onions) 3 bulbs garlic root ginger 4 oyster mushrooms 4 shiitake mushrooms 1.7 lbs. (750g) mushrooms bunch asparagus cherry tomatoes large bag spinach broccoli Fresh Herbs parsley thyme basil bay leaf chives Frozen green peas mixed berries
4
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Nuts & Seeds hemp seeds chia seeds walnuts sesame seeds (optional) coconut flakes Baking baking powder baking soda vanilla extract 70% dark chocolate Dried Herbs & Spices black pepper ground cinnamon ground cardamom ground cumin ground coriander ground turmeric cayenne pepper paprika red pepper flakes garam masala curry powder Chinese five spice onion powder garlic powder dried oregano
Sweeteners maple syrup coconut sugar
Boxed, Canned & Condiments maca powder peanut butter vegetable broth (stock) 14 oz. (400g) can coconut milk 14 oz. (400g) can low fat coconut milk 14 oz. (400g) can chopped tomatoes tomato paste (puree) 1.8 lbs. (800g) tomato sauce 7 oz. (200g) roasted bell peppers 1 lb. (450g) can chickpeas 7 oz. (200g) can red lentils dried red lentils whole wheat spaghetti pasta of choice balsamic vinegar tamari mirin vegetarian oyster sauce box cheerios cereal nutritional yeast Misc/Other sea salt plant based vanilla protein powder
Sample Weekly Meal Planner
5
Breakfast
Lunch
Snack
Dinner
Mon
Sweet Potato Breakfast Scramble with Seitan
Cauliflower Steak with Roasted Red Pepper Sauce
E.g. Protein Cereal Bars, Berry Protein Mousse, Pineapple Coconut Protein Smoothie
Mediterranean Balsamic Tomato Pasta Salad
Tue
Sweet Potato Breakfast Scramble with Seitan
Mediterranean Balsamic Tomato Pasta Salad
E.g. Protein Cereal Bars, Berry Protein Mousse, Pineapple Coconut Protein Smoothie
Vegan Mushroom Stew with Coconut
Wed
Creamy Coconut Milk Oatmeal
Vegan Mushroom Stew with Coconut
E.g. Protein Cereal Bars, Berry Protein Mousse, Pineapple Coconut Protein Smoothie
Chickpea Tikka Masala
Thu
Creamy Coconut Milk Oatmeal
Roasted Cauliflower Potato Soup
E.g. Protein Cereal Bars, Berry Protein Mousse, Pineapple Coconut Protein Smoothie
Chickpea Tikka Masala
Fri
Garlic Cauliflower & Mushrooms
Roasted Cauliflower Potato Soup
E.g. Protein Cereal Bars, Berry Protein Mousse, Pineapple Coconut Protein Smoothie
Mongolian Seitan
Sat
Garlic Cauliflower & Mushrooms
Vegan Lentil Bolognese
E.g. Protein Cereal Bars, Berry Protein Mousse, Pineapple Coconut Protein Smoothie
Meal Out - Enjoy!
Sun
Peanut Butter & Banana Green Smoothie Bowl
Vegan Lentil Bolognese
E.g. Protein Cereal Bars, Berry Protein Mousse, Pineapple Coconut Protein Smoothie
Japanese TeppanyakiStyle Tofu Steak
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Peanut Butter & Banana Green Smoothie Bowl Serves 2
What you need to do
2 bananas ½ cup (75g) blueberries 1 cup (30g) spinach ⅓ cup (60g) cauliflower 8.4 fl. oz. (250ml) coconut milk, carton 1 tsp. maca powder 2 tbsp. hemp seeds 3 tbsp peanut butter
Place all the ingredients into a high-speed blender and blitz until smooth. Divide between 2 serving bowls and serve immediately.
GF
DF
V
Q
N
myfitnesspal
08655554
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
5 mins
0 min
397
21
48
12
8
*Nutrition per serve
7
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Sweet Potato Breakfast Scramble with Seitan Serves 2
What you need to do
1 tbsp. olive oil 2 sweet potatoes, diced 4 oyster mushrooms ½ red onion, diced ½ cup (120ml) vegetable broth 4 oz. (120g) seitan, cut into strips 4 tbsp. parsley salt & pepper
Heat the olive oil in a large skillet. Add the sweet potatoes and cook for 5 minutes, then stir in the mushrooms and red onion. Add the vegetable broth and continue cooking, then finally add the seitan and cook for a further 2-3 minutes. Turn off the heat and stir in the fresh parsley. Season to taste with salt and pepper and serve immediately.
GF
DF
MP
V
myfitnesspal
03139044
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
15 mins
20 mins
285
9
38
16
6
*Nutrition per serve
9
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Creamy Coconut Milk Oatmeal Serves 2
What you need to do
1 cup (80g) rolled oats 2 tbsp. chia seeds ½ tsp. ground cinnamon ¼ tsp. ground cardamom pinch of salt 1 cup (240ml) canned coconut milk 1 cup (240ml) water 1 tsp. vanilla extract 1 tsp. maple syrup
Combine the rolled oats, chia seeds, cinnamon, cardamom, and pinch of salt in a large pot. Stir in the remaining ingredients and place the pot over a medium heat, and bring to a simmer. Cook for 5 minutes, until the liquid has been absorbed. Serve the oatmeal with your favorite toppings.
Storage: Leftovers can be stored in an airtight container in the refrigerator for 3-4 days.
DF
MP
V
Q
myfitnesspal
06524654
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
5 mins
5 mins
431
27
37
9
8
*Nutrition per serve
11
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Garlic Cauliflower & Mushrooms Serves 4
What you need to do
4 tbsp. olive oil ½ onion, chopped 1 lb. (450g) mushrooms ½ head cauliflower, cut into florets 2 tbsp. vegetable broth 1 tsp. thyme leaves, chopped 2 tbsp. fresh parsley, chopped 4 cloves garlic, minced salt & pepper, to taste
Heat the oil in a large pot over a medium-high heat. Add the onion and sauté until softened. Add the mushrooms and cook for 4-5 minutes, then add cauliflower and cook until golden and crispy, roughly 8-10 minutes. Pour in the vegetable broth and cook for 2 minutes. Add the thyme, 1 tablespoon of parsley and the garlic, and cook for a further 1 minute. Season generously with salt and pepper, sprinkle with the remaining tablespoon of parsley, and serve.
GF
DF
LC
MP
V
Q
myfitnesspal
07058620
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
5 mins
20 mins
173
14
9
5
3
*Nutrition per serve
13
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