July Plant-Based Recipe Pack Discover 15 easy, healthy and tasty recipes, including: breakfast, lunch, dinner, treat and smoothies.
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Weekly Shopping List Fruits, Vegetables
Protein
Seeds, Baking, Spices
Cans, Condiments, Misc
Fruits 1 lemon 4 limes 1 orange 1 avocado 1 banana blueberries raspberries strawberries
Cold carton coconut milk vegan natural yogurt 3 oz. (85g) tempeh 14 oz. (400g) firm tofu
Grains, Legumes all purpose flour (plain flour) - or substitute with gluten free all purpose flour oat flour rolled oats green lentils red lentils
Oils coconut oil olive oil sesame oil
Nuts, Seeds choice mixed nuts for granola (eg almonds, pecans, cashews, walnuts, hazelnuts, pistachios) coconut flour sliced almonds (flaked) unsweetened coconut flakes roasted peanuts pumpkin or sunflower seeds for granola (or mix both) chia seeds hemp seeds sesame seeds
Boxed, Canned, Condiments 1x 14 oz. (400g) can light coconut milk 1x 14 oz. (400g) can full fat coconut milk 1x 14 oz (400g) can cannellini beans 1x 10.6 oz. (300g) can sweetcorn kernels 1 x 14 oz (400g) can diced tomatoes tomato paste (puree) vegetable broth Thai red curry paste green pesto, vegan natural peanut butter tahini tamari miso paste sriracha sauce balsamic vinegar rice wine vinegar soba noodles rigatoni pasta (or pasta of choice) spaghetti (or pasta noodle of choice)
Vegetables 3 onions bunch green onions (spring onions) 3 bulbs of garlic root ginger 1.6 lbs. (730g) carrots celery 1 red bell pepper 2 eggplants (aubergine) 12 baby cucumbers bag baby spinach 1 head of broccoli 1 sweet potato Fresh Herbs basil cilantro (coriander) parsley Dried medjool dates raisins strawberries
3
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Baking baking powder vanilla extract cacao powder Dried Herbs, Spices black pepper ground cinnamon ground nutmeg ground cumin ground cardamom red pepper flakes (chili flakes) dried thyme dried oregano Herbs de Provence
Sweeteners coconut sugar maple syrup
Misc/Other sea salt 8x crispbreads pea protein powder
Contents & Key 6
Vegan Coconut Waffles
8
Maple Granola
10
Vegan High Protein Red Lentil Tortillas
GF
Gluten Free
DF
Dairy Free
LC
Low Carb (20g- serve)
MP
Meal Prep/Freezer Friendly
HP
High Protein (20g+ per serve)
12
Fried Tempeh Avocado & Bean Toast
14
Broccoli Pesto Soup
16
Miso-Tahini Soba Noodles
18
Grilled Eggplant
V
Vegetarian
20
Sweetcorn Fritters with Chermoula Dip
Q
Quick (under 30 mins)
22
Spicy Peanut Cucumber Salad
N
Contains Nuts
24
Thai Coconut Curry Carrot Soup
26
Lentil & Hemp Seeds Bolognese
28
High Protein Avocado Bean Spaghetti
30
Berry Chia Yogurt Pudding
32
Chocolate Pea Protein Shake
34
Avocado White Bean Spread
4
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Sample Weekly Meal Planner
Breakfast
Mon
Tue
Wed
Lunch
Snack
Dinner
Broccoli Pesto Soup
E.g. Maple Granola, Berry Chia Yogurt Pudding, Chocolate Pea Protein Shake, Avocado Bean Spread
High Protein Avocado Bean Spaghetti
Miso-Tahini Soba Noodles
E.g. Maple Granola, Berry Chia Yogurt Pudding, Chocolate Pea Protein Shake, Avocado Bean Spread
High Protein Avocado Bean Spaghetti
Miso-Tahini Soba Noodles
E.g. Maple Granola, Berry Chia Yogurt Pudding, Chocolate Pea Protein Shake, Avocado Bean Spread
Thai Coconut Curry Carrot Soup
Spicy Peanut Cucumber Salad
E.g. Maple Granola, Berry Chia Yogurt Pudding, Chocolate Pea Protein Shake, Avocado Bean Spread
Lentil & Hemp Seeds Bolognese
Fried Tempeh Avocado & Bean Toast
Lentil & Hemp Seeds Bolognese
E.g. Maple Granola, Berry Chia Yogurt Pudding, Chocolate Pea Protein Shake, Avocado Bean Spread
Grilled Eggplant
Maple Granola
Sweetcorn Fritters with Chermoula Dip
E.g. Maple Granola, Berry Chia Yogurt Pudding, Chocolate Pea Protein Shake, Avocado Bean Spread
Meal Out - Enjoy!
Vegan Coconut Waffles
Sweetcorn Fritters with Chermoula Dip
E.g. Maple Granola, Berry Chia Yogurt Pudding, Chocolate Pea Protein Shake, Avocado Bean Spread
Thai Coconut Curry Carrot Soup
Vegan Coconut Waffles
Vegan High Protein Red Lentil Tortillas
Vegan High Protein Red Lentil Tortillas
Fried Tempeh Avocado Toast
Thu
Fri
Sat
Sun
5
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Vegan Coconut Waffles Serves 6
What you need to do
2 tbsp. chia seeds 6 tbsp. warm water 1 oz. (30g) coconut flour 4.2 oz. (120g) oat flour 1.8 oz. (50g) unsweetened coconut flakes 1½ tsp. baking powder ½ tsp. ground cinnamon 1 tsp. vanilla extract 2 tbsp. maple syrup 2 oz. (60ml) coconut oil, melted (plus 1 tsp. more for greasing) 12 oz. (360ml) can light coconut milk pinch of salt
Turn on the waffle-iron and let it heat up. Whisk together the chia and water to make a chia egg and set aside for 5 minutes. In a large bowl, combine the dry ingredients. Melt the coconut oil and combine with the vanilla extract, maple syrup and coconut milk. Mix in the chia egg. Fold the wet ingredients into dry ingredients and mix thoroughly to form a thick waffle batter. Grease the waffle iron with coconut oil. Ladle in enough batter to just cover the surface. Cook the waffles following the manufacturer's instructions, usually 5-6 minutes, until the waffles are golden brown and crisp. This recipe makes around 6 large waffles, allowing 1 waffle per serving.
DF
MP
V
myfitnesspal
05549708
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
15 mins
15 mins
292
21
21
6
7
*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.
7
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Maple Granola Serves 24
What you need to do
5.6 oz. (160g) rolled oats 7 oz. (200g) mixed raw nuts (e.g. almonds, pecans, cashews, walnuts, hazelnuts, pistachios) 4.6 oz. (130g) pumpkin seeds or sunflower seeds (or combination of both) 3.5 oz. (100g) flaked coconut 1.4 oz. (40g) mix of seeds (e.g. chia seeds, hemp seeds) ½ tsp. ground cinnamon ½ tsp. ground nutmeg ½ tsp. salt 2.7 fl oz. (80ml) coconut oil, melted 2.7 fl oz. (80ml) maple syrup 1 tsp. vanilla extract 1 tbsp. orange zest 3.5 oz. (100g) raisins 1 oz. (30g) dried strawberries
Preheat the oven to 325°F (160°C). Line a baking sheet with baking paper. Combine all the dry ingredients (except for the raisins and dried strawberries) in a large bowl. Pour in melted coconut oil, maple syrup, vanilla extract and orange zest and stir through to combine. Spread the mixture out in an even layer on a baking sheet and place in the oven to bake for 10 minutes. Remove the baking sheet, stir the ingredients, rotate the sheet and bake for a further 10-15 more minutes, or until golden. Take care towards the end of the cook to ensure the granola does not burn. Remove the tray from the oven and set it on a wire rack to cool completely. Then break the granola up and add the raisins and strawberries and stir to combine. Store the granola in an airtight container or jar on the countertop for up to 2 months. This recipe makes 6 cups of granola and nutritional information is provided per ¼ cup serving. DF
LC
MP
V
N
myfitnesspal
08968951
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
25 mins
179
13
15
4
3
*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.
9
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Vegan High Protein Red Lentil Tortillas Serves 9
What you need to do
6.7 oz. (190g) red lentils 16 fl oz. (480ml) water ½ tsp. salt 3 tbsp. olive oil
Place the red lentils into a sieve and wash under cold water for a couple of minutes, then drain and place into a large bowl. Add the water, stir and set aside to soak for a minimum of 2 hours, but anything up to 6 hours. Once the lentils have soaked, transfer them, along with their water, into a blender and blitz into a smooth batter. Transfer the batter into the bowl, add the salt and mix through. Do not add additional water. Now heat a large non-stick skillet, and once hot add some olive oil. Take a ladle full of batter and pour it into the hot skillet. Spread the batter out as much as possible, using the back of a spoon. Once the edges turn a little brown, slowly flip the tortilla over and let it cook for another couple of minutes on the second side. Remove onto a plate to cool. Continue cooking the tortillas until all the batter has been used. This recipe makes 9 wraps, allowing 1 wrap per serving excluding any fillings. Serving suggestions: roasted vegetables, vegetables spreads, favorite vegan protein
GF
DF
LC
MP
V
myfitnesspal
02285544
Prep
Cook
Rest
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
30 mins
2-6 hrs
125
5
15
6
3
*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.
11
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Fried Tempeh Avocado & Bean Toast Serves 2
What you need to do
1 tbsp. olive oil 3 oz. (85g) tempeh, sliced 2 tbsp. tamari 2 tbsp. balsamic vinegar 2 tsp. maple syrup 2 servings Avocado White Bean Spread 1 tbsp. parsley 8 crispbreads
Pour the olive oil into a non-stick skillet over medium-high heat, add the tempeh and sauté for 2-3 minutes. Add the tamari, balsamic vinegar and maple syrup, stir to combine and cook for a further 3-4 minutes. Spread the avocado and white bean spread over the crispbreads and top with the sautéed tempeh. Season with a little more black pepper and serve with a garnish of parsley. This recipe makes 8 crispbreads, allowing 4 crispbreads per serving.
DF
V
Q
myfitnesspal
03701849
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
3 mins
7 mins
369
20
39
16
11
*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.
13
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