September 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 apple 7 lemons 1 lime 1 mango 1 avocado mixed berries of choice
Cold unsweetened almond milk vegan natural yogurt 7 oz. (200g) seitan 8.5 oz. (240g) silken tofu
Grains, Legumes brown lentils green lentils red lentils rolled oats quinoa brown basmati rice
Oils coconut oil olive oil sesame oil
Vegetables 2 onions 3 shallots bunch green onions (spring onions) 2 bulbs of garlic root ginger 2 carrots cherry tomatoes arugula (rocket) spinach 1 red bell pepper 1 jalapeño pepper 4 zucchini (courgette) 4 heads of broccoli purple cabbage 2 cooked beetroots Fresh Herbs basil cilantro (coriander) mint parsley Frozen Foods edamame beans mixed berries Dried pitted prunes medjool dates
3
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Nuts, Seeds cashew nuts hazelnuts peanuts pecan nuts pine nuts walnuts chia seeds ground flaxseed (flax meal) sesame seeds Baking all purpose flour (plain) whole wheat flour (wholemeal) cornstarch (cornflour) baking powder baking soda vanilla extract Dried Herbs, Spices black pepper garlic powder smoked paprika chili powder red pepper flakes ground allspice ground cinnamon ground cumin ground ginger ground turmeric dried thyme
Sweeteners brown sugar coconut sugar maple syrup Boxed, Canned, Condiments applesauce (apple puree) mango puree 1x 7 oz. (200g) can coconut cream 1x 14 oz. (400g) can chickpeas 1x 14 oz. (400g) can cannellini beans 2x 14 oz. (400g) can diced tomatoes tomato paste (puree) vegetable broth (stock) pre-cooked udon noodles black olives capers peanut butter dijon mustard apple cider vinegar red wine vinegar rice wine vinegar tamari sauce sriracha sauce sambal oelek vegan Worcestershire sauce Misc/Other sea salt nutritional yeast agar agar powder
Contents & Key 6
Sugar Free Carrot & Prune Muffins
GF
Gluten Free
8
Broccoli Pancakes with Vegan Cheese Sauce
DF
Dairy Free
10
Mango & Coconut Pudding
LC
Low Carb (20g- serve)
12
Beet Waffles
MP
Meal Prep/Freezer Friendly
14
Broccoli Salad with Pesto, Apple & Walnut
HP
High Protein (20g+ per serve)
16
Thai Peanut Zoodles V
Vegetarian
Q
Quick (under 30 mins)
N
Contains Nuts
18 20
Black Olive Hummus Quinoa, Lentil, Broccoli & Edamame Salad
22
Majudara Bowl with Green Harissa Sauce
24
Creamy Tomato Basil Soup with Lentils
26
Sesame Seitan Yaki Udon Noodles
28
Grilled Zucchini & Bean Salad
30
Green Harissa Sauce
32
Beetroot, Spinach & Berry Smoothie
34
Homemade Pecan Energy Bar
4
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Sample Weekly Meal Planner
Mon
Tue
Wed
Thu
Fri
Sat
Sun 5
Youbefitnutrition.com
Breakfast
Lunch
Snack
Dinner
Sugar Free Carrot & Prune Muffins
Broccoli Salad with Pesto, Apple & Walnut
E.g. Black Olive Hummus, Beetroot, Spinach & Berry Smoothie, Homemade Pecan Energy Bar, Sugar Free Carrot & Prune Muffins
Majudara Bowl with Green Harissa Sauce
Broccoli Pancakes with Vegan Cheese Sauce
Broccoli Salad with Pesto, Apple & Walnut
E.g. Black Olive Hummus, Beetroot, Spinach & Berry Smoothie, Homemade Pecan Energy Bar, Sugar Free Carrot & Prune Muffins
Majudara Bowl with Green Harissa Sauce
Thai Peanut Zoodles
E.g. Black Olive Hummus, Beetroot, Spinach & Berry Smoothie, Homemade Pecan Energy Bar, Sugar Free Carrot & Prune Muffins
Creamy Tomato Basil Soup with Lentils
Thai Peanut Zoodles
E.g. Black Olive Hummus, Beetroot, Spinach & Berry Smoothie, Homemade Pecan Energy Bar, Sugar Free Carrot & Prune Muffins
Creamy Tomato Basil Soup with Lentils
Quinoa, Lentil, Broccoli & Edamame Salad
E.g. Black Olive Hummus, Beetroot, Spinach & Berry Smoothie, Homemade Pecan Energy Bar, Sugar Free Carrot & Prune Muffins
Sesame Seitan Yaki Udon Noodles
Quinoa, Lentil, Broccoli & Edamame Salad
E.g. Black Olive Hummus, Beetroot, Spinach & Berry Smoothie, Homemade Pecan Energy Bar, Sugar Free Carrot & Prune Muffins
Meal Out - Enjoy!
Sesame Seitan Yaki Udon Noodles
E.g. Black Olive Hummus, Beetroot, Spinach & Berry Smoothie, Homemade Pecan Energy Bar, Sugar Free Carrot & Prune Muffins
Grilled Zucchini & Bean Salad
Broccoli Pancakes with Vegan Cheese Sauce
Sugar Free Carrot & Prune Muffins
Beet Waffles
Beetroot, Spinach & Berry Smoothie
Mango & Coconut Pudding
Sugar Free Carrot & Prune Muffins Makes 12
What you need to do
6 oz. (170g) pitted prunes 2 tbsp. ground flaxseed + 5 tbsp. water 7. 4 oz. (210g) whole wheat flour 1½ tsp. baking powder ½ tsp. baking soda 1 tsp. ground cinnamon 3.9 oz. (110g) grated carrots 1 tsp. vanilla extract 4.2 oz. (120g) applesauce, unsweetened 4.2 oz. (120g) vegan natural yogurt 5 tbsp. olive oil
Preheat the oven to 425°F (220°C). Grease a muffin tin with nonstick cooking spray or cupcake liners. Soak the prunes in hot water for 10 minutes, then drain and finely chop.
Make a flaxseed egg by combining the ground flaxseed and water in a bowl and setting aside for 5 minutes. In a medium bowl, combine the whole wheat flour, baking powder, baking soda, and cinnamon, stir to combine. Add the grated carrots and prunes and toss to coat. Add the vanilla extract, applesauce, yogurt and olive oil to the bowl with the flaxseed egg and pour into the flour mixture and stir until just combined. Fill each muffin cup ⅔ full with the batter. Place the tin into the hot oven to bake for 15 minutes, or until a toothpick inserted into the center of the muffins comes out clean. Remove the tray from the oven and set the muffins onto a wire rack to cool before serving. Leftover muffins can be stored in an airtight container on the countertop for 2-3 days.
DF
MP
V
myfitnesspal
00784351
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
15 mins
15 mins
167
6
27
2
5
*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.
7
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Broccoli Pancakes with Vegan Cheese Sauce Serves 4
What you need to do
For the broccoli pancakes: 12.7 oz. (360g) broccoli florets 1 tbsp. ground flaxseed + 3 tbsp. water ½ tsp. garlic powder ¼ tsp. red pepper flakes, plus extra to garnish 4 tbsp. all purpose flour ½ tsp. baking powder salt & pepper ½ tbsp. olive oil lemon wedges for serving
Steam the broccoli until tender, then set aside to cool slightly before cutting into small pieces.
For the "cheese" sauce: 6.9 oz. (195g) cashew nuts 4 tbsp. nutritional yeast ½ tsp. garlic powder ¼ tsp. chili powder 1 tbsp. olive oil ½ tsp. salt 8 fl oz. (240ml) warm water
In a large bowl, whisk ground flaxseed and water together and set aside for 5 minutes. Then add the garlic powder, red pepper flakes, flour, baking powder, salt, pepper, and chopped broccoli and stir to combine. Heat the olive oil in a large skillet over medium-high heat. Scoop 2 tablespoon sized mounds of the broccoli batter into the skillet, flattening the top with the back of a spoon or spatula. Cook the pancakes for 2 minutes, until browned. Then flip over and cook on the second side until brown, and the pancake is cooked through. Repeat the process with the remaining batter. To make the “cheese” sauce, add the cashews, nutritional yeast, garlic powder, chili powder, olive oil, and salt, to a food processor or high speed blender. While blitzing together, slowly drizzle in the warm water until the sauce reaches a creamy consistency. Serve the broccoli pancakes, with the vegan cheese sauce and lemon wedges. DF
MP
V
N
myfitnesspal
08219844
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
15 mins
20 mins
402
25
33
16
8
*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.
9
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Mango & Coconut Pudding Serves 2
What you need to do
For the mango layer: 2.8 oz. (80g) mango puree 8 fl oz. (240ml) water 1 tbsp. coconut sugar 1 tsp. agar agar powder 1 tsp. lemon juice 1 pinch salt
Place the mango puree, water, coconut sugar and agar agar into a small pot and mix well. Place the pot over medium heat and stir gently until everything dissolves completely. Add the lemon juice and salt and stir through.
For the coconut layer: 6.8 fl oz. (200ml) coconut cream 5 fl oz. (150ml) water 4 tbsp. coconut sugar 1 tsp. agar agar powder 1 pinch salt 2.8 oz. (80g) mango, chopped
Take a muffin tray and place 4 serving glasses in it at a slight slant. Divide the mango mixture equally between 4 glasses, then set the tray into the refrigerator for 1 hour to set. Meanwhile, make the coconut layer by placing the coconut cream in a pot, with the water, coconut sugar, agar agar and salt. Place over a low heat and stir to dissolve the agar agar and sugar. Set aside and allow the mixture to cool
When cool, pour the coconut mixture over the set mango mixture. Place the tray back into the refrigerator for around 1 hour until the pudding has set. Before serving, garnish the puddings with the chopped fresh mango.
GF
DF
MP
V
myfitnesspal
06656500
Prep
Cook
Chill
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
20 mins
20 mins
2 hrs
252
20
16
3
1
*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.
11
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Beet Waffles Serves 4
What you need to do
8 fl oz. (240ml) unsweetened almond milk 4 oz. (115g) cooked beetroot 2 tsp. apple cider vinegar 2 tbsp. maple syrup + extra 4 tbsp. for serving 1 tsp. vanilla extract 4.2 oz. (120g) whole wheat flour 2 tsp. baking powder 1 tsp. ground cinnamon ¼ tsp. salt 2 tbsp. coconut oil, melted 5.3 oz. (150g) berries
Place the almond milk, beetroot, apple cider vinegar, 2 tablespoons of maple syrup and vanilla extract into a blender and blitz until smooth. Set aside. Sift the flour, baking powder, cinnamon and salt into a large bowl. Fold in the beet mixture, then add the melted coconut oil and mix gently. Heat up the waffle iron, and if needed, add a little oil to the iron's plates to prevent the waffles from sticking. Once the waffle iron is hot, pour the batter onto the iron and cook according to device instructions. Repeat the process until all the waffle batter has been used up.
Enjoy the waffles warm topped with berries, and a drizzle of maple syrup. Leftover waffles can be stored in an airtight container in the refrigerator for up to 4 days.
DF
V
Q
N
myfitnesspal
05690053
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
20 mins
285
8
52
3
6
*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.
13
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