May Plant-Based Recipe Pack Discover 15 easy, healthy and tasty recipes, including: breakfast, lunch, dinner, treat and smoothies.
Youbefitnutrition.com
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Contents & Key 6
Air Fryer Cinnamon Granola
GF
Gluten Free
8
Maple Oatmeal with Cranberries & Pistachios
DF
Dairy Free
10
Breakfast Baked Apples
LC
Low Carb (20g- serve)
12
Razzle Dazzle Smoothie
MP
Meal Prep/Freezer Friendly
14
Coconut Ranch Kale Salad
HP
High Protein (20g+ per serve)
16
Black Bean Burgers V
Vegetarian
Q
Quick (under 30 mins)
N
Contains Nuts
18 20
Thai Cauliflower Steaks Tofu Katsu Curry
22
Tempeh Tikka Masala
24
Creamy Tomato Pasta
26
Tofu Lettuce Wraps
28
Seitan Lomo Saltado
30
Apple Bread
32
Vegan Orange Olive Oil Cake
34
Curried Cashews
3
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Weekly Shopping List Fruits, Vegetables
Plant-Based Produce
Seeds, Baking, Spices
Cans, Condiments, Misc
Fruits 7 apples 1 pineapple 2 limes 3 oranges 2 avocados pack strawberries
Cold almond milk coconut milk coconut yogurt vegan parmesan 2.65 lbs. (1kg 200g) firm tofu 8 oz. (225g) tempeh 1 lb. (450g) seitan
Grains rolled oats white rice brown rice rolled oats white rice brown rice
Oils olive oil extra virgin olive oil coconut oil
Vegetables 1 large sweet potato 1 russet potato (white potato) 1 carrot 1 cauliflower large bunch curly kale 1 head of lettuce 1 head of butter lettuce shiitake mushrooms mushrooms 4 yellow onions 2 red onions shallot 2 bulbs garlic 2 chilies root ginger 4 Roma tomatoes (plum tomatoes)
Nuts & Seeds pecan nuts cashew nuts pistachios walnuts salted peanuts coconut flakes pumpkin seeds (pepitas) sunflower seeds sesame seeds ground flax seed
Fresh Herbs parsley chives dill cilantro (coriander) basil
Dried Herbs & Spices black pepper cayenne pepper ground cinnamon ground ginger ground turmeric pumpkin pie spice chili powder red pepper flakes (chili flakes) smoked paprika ground cumin garam masala ground coriander curry powder garlic powder onion powder
Dried dried cranberries Frozen raspberries mango green peas French fries
4
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Baking all-purpose flour whole-wheat flour baking soda vanilla extract
Sweeteners coconut sugar maple syrup powdered sugar (icing sugar) Boxed, Canned & Condiments vegan mayonnaise 8.5 oz. (240g) can chickpeas 2x 14 0z. (400g) cans black beans 1x 14 0z. (400g) can chopped tomato 8.4 fl. oz. (240ml) can full-fat coconut milk vegetable broth (stock) Dijon mustard peanut butter apple cider vinegar tamari teriyaki sauce sriracha panko bread crumbs penne pasta tomato paste (puree) sun-dried tomatoes applesauce (apple puree) Misc/Other salt 4x hamburger rolls plant based vanilla protein powder
Sample Weekly Meal Planner
5
Breakfast
Lunch
Snack
Dinner
Mon
Air Fryer Cinnamon Granola
Coconut Ranch Kale Salad
E.g. Apple Bread, Vegan Orange Olive Oil Cake, Curried Cashews, Razzle Dazzle Smoothie
Tofu Lettuce Wraps
Tue
Air Fryer Cinnamon Granola
Coconut Ranch Kale Salad
E.g. Apple Bread, Vegan Orange Olive Oil Cake, Curried Cashews, Razzle Dazzle Smoothie
Tempeh Tikka Masala
Wed
Maple Meatloaf with Cranberries & Pistachios
Black Bean Burgers
E.g. Apple Bread, Vegan Orange Olive Oil Cake, Curried Cashews, Razzle Dazzle Smoothie
Creamy Tomato Pasta
Thu
Maple Meatloaf with Cranberries & Pistachios
Black Bean Burgers
E.g. Apple Bread, Vegan Orange Olive Oil Cake, Curried Cashews, Razzle Dazzle Smoothie
Creamy Tomato Pasta
Fri
Breakfast Baked Apples
Thai Cauliflower Steaks
E.g. Apple Bread, Vegan Orange Olive Oil Cake, Curried Cashews, Razzle Dazzle Smoothie
Seitan Lomo Saltado
Sat
Breakfast Baked Apples
Tofu Katsu Curry
E.g. Apple Bread, Vegan Orange Olive Oil Cake, Curried Cashews, Razzle Dazzle Smoothie
Meal Out - Enjoy!
Sun
Razzle Dazzle Smoothie
Tofu Katsu Curry
E.g. Apple Bread, Vegan Orange Olive Oil Cake, Curried Cashews, Razzle Dazzle Smoothie
Seitan Lomo Saltado
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Air Fryer Cinnamon Granola Serves 8
What you need to do
2.3 oz. (65g) coconut sugar 4 tbsp. olive oil 1 tbsp. ground cinnamon 2 tsp. vanilla extract ¼ tsp. salt 4.2 oz. (120g) rolled oats 2.1 oz. (60g) pecans, roughly chopped 1 oz. (30g) pumpkin seeds 1.4 oz. (40g) unsweetened coconut flakes 1 oz. (30g) sunflower seeds
Place the coconut sugar, olive oil, cinnamon, vanilla extract, salt, rolled oats, pecans, pumpkin seeds, coconut flakes, and sunflower seeds into a large bowl and mix well. Line an air-fryer basket with foil, to create a foil basket. Working in batches, add ⅓ - ½ of the granola mixture (depending on size of air fryer basket) and cook at 350°F (175°C). Cook for 6-9 minutes until golden and crispy, stirring halfway through. Transfer the granola to a large heatproof bowl and set aside to cool. Repeat the process with remaining oat mixture. Once cooled, serve the granola with fresh berries and plant based yogurt (not included in nutritional breakdown). Store the granola in an airtight container, at room temperature, for up to 1 month.
DF
LC
MP
V
N
myfitnesspal
07758669
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
5 mins
20 mins
278
20
23
5
4
*Nutrition per serve
7
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Maple Oatmeal with Cranberries & Pistachios Serves 2
What you need to do
8.4 fl. oz. (240ml) unsweetened almond milk 2.8 oz. (80g) rolled oats pinch of salt 2 tbsp. maple syrup 2 tbsp. pistachios, chopped 1 tbsp. dried cranberries
Place the almond milk in a medium saucepan, over a high heat, and bring the milk to a boil. Stir in the rolled oats and salt, reduce heat to low, and simmer gently for around 5 minutes, until the oats become creamy. Stir in maple syrup and transfer to a bowl, and serve topped with pistachios and dried cranberries.
DF
MP
V
Q
N
myfitnesspal
05520466
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
10 mins
272
7
46
7
6
*Nutrition per serve
9
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Breakfast Baked Apples Serves 4
What you need to do
5.6 oz. (160g) rolled oats 1.5 pt. (720ml) water 2 tbsp. maple syrup 1 tbsp. ground cinnamon 4 large apples, tops sliced & insides hollowed 1 tbsp. coconut oil, melted 1 tbsp. coconut sugar 1 tsp. ground cinnamon 2 tbsp. dried cranberries 2 tbsp. chopped pecans
Preheat the oven to 400°F (200°C). Combine the rolled oats and water in a medium saucepan and place over a medium-low heat. Stir the oats occasionally until creamy, then stir in the maple syrup and ground cinnamon. Transfer the apples to a baking dish and brush the inside of each apple with coconut oil. Sprinkle over the coconut sugar and cinnamon, then spoon in the oatmeal. Place the dish into the hot oven and bake the apple for around 35 minutes until soft. Serve the apples warm from the oven, topped with cranberries and pecans.
DF
MP
V
N
myfitnesspal
08313188
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
15 mins
35 mins
348
9
66
6
10
*Nutrition per serve
11
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Razzle Dazzle Smoothie Serves 2
What you need to do
3.5 oz. (100g) frozen raspberries 2.8 oz. (80g) frozen mango 2.8 oz. (80g) pineapple 0.8 oz. (25g) plant based vanilla protein powder 8.4 fl. oz. (240ml) coconut milk, carton
Place all the ingredients into a high-speed blender and blend on high until smooth. Divide the smoothie into 2 glasses and serve immediately.
GF
DF
LC
V
Q
myfitnesspal
05431702
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
5 mins
0 min
130
2
19
11
4
*Nutrition per serve
13
Youbefitnutrition.com