August 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 cherries raspberries strawberries 2 red apples 5 lemons 3 limes 1 orange 3 avocados
Cold oat milk coconut water vegan mango yogurt 12 oz. (340g) silken tofu 1 lb. 7 oz. (650g) tofu 1 lb. (450g) firm tofu 7 oz. (200g) tempeh
Grains, Legumes basmati rice Jasmine rice lentils
Oils coconut oil extra virgin olive oil olive oil sesame oil
Vegetables 11 carrots 4 onions 3 shallots 2 bunches green onions (spring onions) 3 bulbs garlic ginger root turmeric root (or turmeric paste) bunch celery cucumber 10 radishes spinach cauliflower 5 oz. (140g) cremini mushrooms (brown mushrooms) 12 large brown mushrooms 1 red bell pepper 1 zucchini (courgette) 3.5 oz. (100g) sugar snap peas 7 oz. (200g) kale Frozen Herbs bay leaves (or use dried) cilantro (coriander) parsley thyme Frozen Foods green peas (garden peas) ice Dried cranberries
3
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Nuts, Seeds cashew nuts desiccated coconut walnuts chia seeds Baking all purpose flour baking powder baking soda vanilla extract Dried Herbs, Spices black pepper smoked paprika chipotle powder (or paste) cajun spice blend madras curry powder ground coriander ground cumin onion powder dried oregano
Sweeteners coconut sugar maple syrup powdered sugar (icing sugar) Boxed, Canned, Condiments matcha tea 3x 14 oz. (400g) cans chickpeas 2x 14 0z. (400g) cans full-fat coconut milk jar pickled onions vegetable broth (stock) sun-dried tomatoes tomato paste (puree) Thai red curry paste tamari sauce tahini apple cider vinegar red wine vinegar Misc/Other sea salt nutritional yeast whole grain bread
Contents & Key 6
Layered Matcha & Jam Chia Pudding
8
Mixed Red Berry Cherry Jam
10
Tofu “Bacon”
12
Smashed Avocado & Tofu “Bacon” Sandwich
14
Vegan Ranch Dressing
16
Kale Salad with Tempeh & Ranch Dressing
18 20
GF
Gluten Free
DF
Dairy Free
LC
Low Carb (20g- serve)
MP
Meal Prep/Freezer Friendly
HP
High Protein (20g+ per serve)
V
Vegetarian
Q
Quick (under 30 mins)
N
Contains Nuts
Indian Cauliflower & Tofu Bowl Slow Cooker Lentil Soup
22
Carrot Salad with Cumin & Cranberry
24
Vegan Chickpea & Rice Casserole
26
Vegan Fried Rice with Vegetables & Tofu
28
Stuffed Mushrooms
30
Glowing Green Hummus
32
Golden Yellow Smoothie
34
Lemon Coconut Muffins
4
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Sample Weekly Meal Planner
Breakfast
Lunch
Snack
Dinner
Indian Cauliflower Bowl
E.g. Golden Yellow Smoothie, Lemon Coconut Muffins, Glowing Green Hummus, Layered Matcha & Jam Chia Pudding
Slow Cooker Lentil Soup
Glowing Green Hummus
E.g. Golden Yellow Smoothie, Lemon Coconut Muffins, Glowing Green Hummus, Layered Matcha & Jam Chia Pudding
Slow Cooker Lentil Soup
Glowing Green Hummus
E.g. Golden Yellow Smoothie, Lemon Coconut Muffins, Glowing Green Hummus, Layered Matcha & Jam Chia Pudding
Vegan Chickpea & Rice Casserole
Vegan Chickpea & Rice Casserole
E.g. Golden Yellow Smoothie, Lemon Coconut Muffins, Glowing Green Hummus, Layered Matcha & Jam Chia Pudding
Stuffed Mushrooms
Lemon Coconut Muffins
Kale Salad with Tempeh & Ranch Dressing
E.g. Golden Yellow Smoothie, Lemon Coconut Muffins, Glowing Green Hummus, Layered Matcha & Jam Chia Pudding
Vegan Rice with Vegetables & Tofu
Sat
Golden Yellow Smoothie
Vegan Rice with Vegetables & Tofu
E.g. Golden Yellow Smoothie, Lemon Coconut Muffins, Glowing Green Hummus, Layered Matcha & Jam Chia Pudding
Meal Out - Enjoy!
Sun
Golden Yellow Smoothie & Lemon Coconut Muffins
Carrot Salad with Cumin & Cranberry
E.g. Golden Yellow Smoothie, Lemon Coconut Muffins, Glowing Green Hummus, Layered Matcha & Jam Chia Pudding
Stuffed Mushrooms
Layered Matcha & Jam Chia Pudding
Mon
Layered Matcha & Jam Chia Pudding
Tue
Wed
Thu
Fri
5
Smashed Avocado & Tofu “Bacon” Sandwich
Smashed Avocado & Tofu “Bacon” Sandwich
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Mixed Red Berry Cherry Jam Serves 24
What you need to do
8.8 oz. (250g) cherries, stoned, use fresh or frozen 3.5 oz. (100g) raspberries 3.5 oz. (100g) strawberries 1 tbsp. lemon juice 2 tbsp. water 3.5 oz. (100g) coconut sugar
Place the cherries, raspberries and strawberries into a large pot with the lemon juice and water. Place the pot over a medium-low heat and simmer for 10 minutes until the berries have softened. Add the coconut sugar to the pot and simmer on low heat until all the sugar has dissolved. Next, bring to a boil and boil the jam for 5 minutes. Transfer the jam into a jar, place a lid on the jar and set aside to cool. Once cool, store the jam in the refrigerator.
TIP: Use the jam with the Layered Matcha & Mango Chia Pudding in this recipe pack.
GF
DF
LC
MP
Q
myfitnesspal
08975629
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
5 mins
15 mins
22
0
6
0
1
*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.
9
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Tofu “Bacon” Serves 4
What you need to do
1 lb. (450g) firm tofu 2 tbsp. tamari sauce 3 tbsp. maple syrup 3 tsp. smoked paprika 1 tsp. ground coriander ½ tsp. black pepper ⅛ tsp. chipotle powder or paste 1 tbsp. coconut oil
Preheat the oven to 350°F (180°C). Line a baking sheet with baking paper. Drain and cut the tofu into ⅛” (2.5mm) thick slices and lay on the baking sheet. In a bowl, mix the tamari, maple syrup, smoked paprika, coriander, black pepper and chipotle. Spoon half of the mixture evenly over the tofu, and place into the oven to bake for 15 minutes. Remove the tofu from the oven, turn over and baste with the remaining marinade. Place the tray back into the oven and bake for a further 15 minutes. Once ready, remove from the oven and set the tray onto a wire rack to cool slightly. Now heat the coconut oil in a pot over medium heat and fry the tofu bacon slices until crisp, around 1-2 minutes per side. Store the tofu bacon in an airtight container in the refrigerator for up to 5 days. TIP: Serve in the Smashed Avocado & Tofu Bacon Sandwich in this recipe pack.
GF
DF
LC
MP
myfitnesspal
03983973
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
15 mins
45 mins
175
10
13
12
2
*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.
11
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Smashed Avocado & Tofu “Bacon” Sandwich Serves 2
What you need to do
1 avocado 2 green onions, finely sliced ¼ tsp. salt black pepper to taste ½ tsp. lemon juice 4 slices whole grain bread, toasted 1 handful baby spinach 4 radishes, sliced 2 servings Tofu “Bacon” (see recipe in this pack)
Place avocado in a bowl and mash with a fork until smooth. Stir in green onions, salt, pepper, and lemon juice to taste. Toast the bread, then top with smashed avocado, radishes, tofu “bacon” and baby spinach. Close with another slice of toasted bread and enjoy.
GF
HP
Q
myfitnesspal
01393293
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
5 mins
0 min
633
29
71
29
19
*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.
13
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Vegan Ranch Dressing Serves 16
What you need to do
12 oz. (340g) silken tofu 2 tbsp. water 2 tbsp. olive oil 2 garlic cloves 1 tsp. onion powder 1 tsp. salt 1 ½ tbsp. apple cider vinegar 1 tbsp. nutritional yeast 1 tsp. dried oregano
Place all the ingredients into a blender and blitz a few times. Scrape down sides as necessary, and blend again until creamy and smooth. Pour the ranch dressing into a jar with a lid and store in the refrigerator for up to 10 days. This recipe makes around 1 cup of dressing, 16 tablespoons.
GF
DF
LC
MP
Q
myfitnesspal
09807438
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
0 min
26
2
1
1
0
*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.
15
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