June 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
Raspberry & Chia Seed Jam
GF
Gluten Free
8
Raspberry & Chia Seed Jam Protein Pancakes
DF
Dairy Free
10
Pesto Beans Toast
LC
Low Carb (20g- serve)
12
Peach Protein Shake
MP
Meal Prep/Freezer Friendly
14
Quick Asian Seitan with Noodles
HP
High Protein (20g+ per serve)
16
Cashew Tofu Stir Fry V
Vegetarian
Q
Quick (under 30 mins)
N
Contains Nuts
18 20
Celery & Green Onion Soup Sweet Potato Falafels
22
Grilled Corn on the Cob with Chimichurri Butter
24
Chimichurri Corn Tacos
26
Spicy Gochujang Noodles
28
Black Pepper Tofu with Bok Choy
30
Vegan Pecan Pie Cheesecake Bars
32
Roasted Garlic Kale Hummus
34
Vegan Carrot Cake Banana Bread
3
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Weekly Shopping List Fruits, Vegetables
Protein
Seeds, Baking, Spices
Cans, Condiments, Misc
Fruits 4 bananas 3 lemons 1 lime 2 peaches 2 avocados raspberries
Cold almond milk oat cream plant based butter 8 oz. (230g) seitan 14 oz. (400g) extra firm tofu 1 lb. 6 oz. (740g) firm tofu
Grains all purpose flour wholemeal flour cornstarch (cornflour) rolled oats white basmati rice
Oils coconut oil olive oil sesame oil
Vegetables celery 1 onion 3x shallots bunch green onions (spring onions) 3x bulb of garlic root ginger 3 carrots 1 poblano pepper (green chili) 6 baby bok choy 4 corn on the cob kale broccoli 1 large potato 1 sweet potato Fresh Herbs cilantro (coriander) basil Dried medjool dates raisins
Nuts, Seeds pecan nuts walnuts cashew nuts ground flaxseed chia seeds sesame seeds Baking baking powder baking soda vanilla extract Dried Herbs, Spices black pepper black peppercorns onion powder garlic powder chili powder red pepper flakes (chili flakes) smoked paprika ground cumin ground cinnamon
Sweeteners maple syrup coconut sugar Boxed, Canned, Condiments tahini tamari hoisin sauce sriracha sauce chili garlic sauce (sambal oelek) gochujang sauce chili paste chimichurri sauce white wine vinegar rice wine vinegar miso paste 1x 7 oz. (200g) can coconut milk 2x 14 oz. (400g) can chickpeas 1x 14 oz. (400g) can black beans 1x 7 oz. (200g) can cannellini beans 1x 4.6 oz. (130g) can sweet corn tomato paste (puree) 1x can sweetcorn vegetable broth (stock) almond butter peanut butter rice noodles udon noodles Misc/Other sea salt vanilla protein powder nutritional yeast wholemeal sliced bread 8 pack corn tortillas
4
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Sample Weekly Meal Planner
Mon
Tue
Breakfast
Lunch
Snack
Dinner
Raspberry & Chia Seed Jam Protein Pancakes
Roasted Garlic Kale Hummus & Sweet Potato Falafels
E.g. Raspberry Chia Seed Jam, Roasted Garlic Kale Hummus, Vegan Carrot Cake Banana Bread, Vegan Pecan Pie Cheesecake Bars
Spicy Gochujang Noodles
Celery & Green Onion Soup
E.g. Raspberry Chia Seed Jam, Roasted Garlic Kale Hummus, Vegan Carrot Cake Banana Bread, Vegan Pecan Pie Cheesecake Bars
Spicy Gochujang Noodles
Celery & Green Onion Soup
E.g. Raspberry Chia Seed Jam, Roasted Garlic Kale Hummus, Vegan Carrot Cake Banana Bread, Vegan Pecan Pie Cheesecake Bars
Quick Asian Seitan with Noodles
Quick Asian Seitan with Noodles
E.g. Raspberry Chia Seed Jam, Roasted Garlic Kale Hummus, Vegan Carrot Cake Banana Bread, Vegan Pecan Pie Cheesecake Bars
Black Pepper Tofu with Bok Choy
Chimichurri Corn Tacos
E.g. Raspberry Chia Seed Jam, Roasted Garlic Kale Hummus, Vegan Carrot Cake Banana Bread, Vegan Pecan Pie Cheesecake Bars
Black Pepper Tofu with Bok Choy
Cashew Tofu Stir Fry
E.g. Raspberry Chia Seed Jam, Roasted Garlic Kale Hummus, Vegan Carrot Cake Banana Bread, Vegan Pecan Pie Cheesecake Bars
Meal Out - Enjoy!
Chimichurri Corn Tacos
E.g. Raspberry Chia Seed Jam, Roasted Garlic Kale Hummus, Vegan Carrot Cake Banana Bread, Vegan Pecan Pie Cheesecake Bars
Cashew Tofu Stir Fry
Raspberry & Chia Seed Jam Protein Pancakes
Wed
Thu
Fri
Sat
Sun 5
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Pesto Beans Toast
Peach Protein Shake
Vegan Carrot Cake Banana Bread
Pesto Beans Toast
Peach Protein Shake
Raspberry & Chia Seed Jam Serves 12
What you need to do
4.4 oz. (125g) raspberries, fresh or frozen 1 tsp. chia seeds 2 tbsp. maple syrup pinch sea salt
Add the raspberries to a small pot and place over a medium-high heat. Cook for 5 minutes, or until softened, then break up a little with a wooden spoon. Add the chia seeds, maple syrup and a pinch of salt. Simmer over a low heat for 3 minutes, then remove from the heat. Set aside for 10 minutes to thicken and cool. Store in an airtight container in the refrigerator for up to 5 days.
GF
DF
LC
MP
V
Q
myfitnesspal
02027357
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
5 mins
10 mins
16
0
4
0
1
*Nutrition per serve
7
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Raspberry & Chia Seed Jam Protein Pancakes Serves 4
What you need to do
1 tbsp. ground flaxseed 3 tbsp. water 2.8 oz. (80g) rolled oats 1 large banana 2.1 oz. (60g) vanilla plant protein powder 8.1 fl oz. (240ml) almond milk 1 tbsp. coconut oil ½ tsp. baking powder ¼ tsp. baking soda 1 tsp. ground cinnamon 1 tsp. vanilla extract 1 tbsp. coconut oil 4 servings raspberry chia jam (see recipe in this pack) 4 tbsp. peanut butter
Make the flaxseed egg, by combining the ground flaxseed with the water, then set aside for at least 5 minutes. In a blender add the flaxseed egg, rolled oats, banana, protein powder, almond milk, coconut oil, baking powder, baking soda, ground cinnamon and vanilla extract. Blend to form a smooth pancake batter, and set aside to rest for 10-15 minutes before using. Add some of the coconut oil to a non-stick skillet and place over a medium heat. When the skillet is hot add some of the pancake batter and cook the pancakes for 2-3 minutes on each side until golden, and cooked through. Continue cooking pancakes until all the batter has been used up. Serve the pancakes with the raspberry chia jam and peanut butter.
DF
MP
V
N
myfitnesspal
08134561
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
20 mins
30 mins
267
14
30
7
6
*Nutrition per serve
9
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Pesto Beans Toast Serves 2
What you need to do
1 avocado 1 tbsp. lemon juice 1 tbsp. fresh basil ½ tbsp. nutritional yeast ¼ tsp. onion powder ¼ tsp. garlic powder ¼ tsp. salt ⅛ tsp. black pepper, ground 7 oz. (200g) can cannellini beans, drained
Place the avocado in a bowl and mash it with a fork. Add the remaining ingredients, except for the beans, mash again to thoroughly combine. Rinse and drain the beans, then add to the bowl with the mashed avocado. Stir through gently with a spoon. Serve the beans on some toasted bread and sprinkle over red pepper flakes.
For serving: 2 slices wholemeal bread, toasted ¼ tsp. red pepper flakes, optional
DF
V
Q
myfitnesspal
08630773
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
0 min
391
17
49
14
16
*Nutrition per serve
11
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Peach Protein Shake Serves 2
What you need to do
2 ripe peaches, pitted, sliced 1 oz. (30g) rolled oats 1 medjool date, pitted 1 tbsp. chia seeds 1 tbsp. almond butter 1 tsp. lemon juice ½ tsp. ground cinnamon ½ tsp. vanilla extract 1 scoop plant based vanilla protein powder, optional 8.1 fl oz. (240ml) almond milk, unsweetened 4 fl oz. (120ml) water
Place all the ingredients into a high-speed blender and blitz until smooth. Pour into glasses and serve immediately.
DF
V
Q
N
myfitnesspal
04552260
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
5 mins
0 min
273
9
35
17
7
*Nutrition per serve
13
Youbefitnutrition.com