51 Plant-Based High-Protein Recipes

51 Plant-Based High-Protein Recipes
For Athletic Performance and Muscle Growth
By Jules Neumann
Version 3.3
Published by HappyHealthyGreen
Introduction
These 51 plant-based, high-protein recipes will help you create a diet regimen
that guarantees enough protein everyday. The dishes in this book will also
make it easier for you to achieve your fitness goals. By eating a well-rounded
diet with enough protein, you’re one step closer to building the body of your
dreams. The whole food recipes in thos book are rich in fiber and with their
high-protein count, they may also aid weight loss.
Protein is important for more than just recovery and muscle growth. The
essential macronutrient is also required for the production and availability of
hormones in the body. Your body needs to obtain 9 essential amino acids
from nutrition and following a diet with a balanced amino acid profile is
critical for everyone, and even more so if you’re physically active and might
follow an intense exercise regimen.
All recipes in this book include serving sizes, storage information, and
obviously, calorie, protein, carb, and fat content. Make sure to buy all
ingredients before you start cooking.
Table of Contents
INTRODUCTION
TABLE OF CONTENTS
DISCLAIMER
HHG READERS’ CIRCLE
SOAKING METHODS AND COOKING STAPLE
FOODS
ESSENTIALS
1. VEGETABLE BROTH
2. MEXICAN SALSA
3. EASY BABA GANOUSH
4. HUMMUS
5. MARINARA SAUCE
6. PEANUT BUTTER
7. CASHEW CHEESE SPREAD
8. ENCHILADA SAUCE
ENERGIZING BREAKFASTS
1. CINNAMON APPLE PROTEIN SMOOTHIE
2. TROPICAL PROTEIN SMOOTHIE
3. CRANBERRY PROTEIN SHAKE
4. STRAWBERRY ORANGE SMOOTHIE
5. POWERHOUSE PROTEIN SHAKE
6. AVOCADO-CHIA PROTEIN SHAKE
7. ALMOND & PROTEIN SHAKE
8. OATMEAL PROTEIN MIX
9. ALMOND EXPLOSION
10. PROTEIN PANCAKES
HIGH-PROTEIN SALADS
1. LENTIL, LEMON & MUSHROOM SALAD
2. LENTIL RADISH SALAD
3. SHAVED BRUSSEL SPROUT SALAD
4. COLORFUL PROTEIN POWER SALAD
5. TACO TEMPEH SALAD
STAPLE FOOD LUNCHES

1. VEGAN MUSHROOM PHO
2. SWEET POTATO CHICKPEA MINGLE
3. MANGO-TEMPEH WRAPS
4. CREAMY SQUASH PIZZA
5. LASAGNA FUNGO
6. STACKED N’ SPICY PORTOBELLO BURGERS
7. SPICY BLACK BEAN SOUP & TORTILLA CHIPS
8. STUFFED SWEET POTATOES
9. BLACK BEAN AND QUINOA BURRITO
10. SATAY TEMPEH WITH CAULIFLOWER RICE
11. TERIYAKI TOFU WRAPS
12. TEX-MEX TOFU & BEANS
13. VEGAN GOULASH
14. GOLDEN TOFU NOODLE BOWL
15. TEMPEH CURRY
WHOLE FOOD DINNERS

1. CRUNCHY SESAME TOFU
2. BEAN BURRITOS
3. CASHEW SPAGHETTI WITH ASPARAGUS
4. ‘VEGGIEFUL’ CHILI
5. SPICY BEET BOWL
6. COCONUT TOFU CURRY
7. TAHINI FALAFELS
8. GREEN THAI CURRY
9. CUBAN TEMPEH BUDDHA BOWL
10. BAKED ENCHILADA BOWLS
SNACKS FOR ENERGY AND RECOVERY

1. GLUTEN-FREE ENERGY CRACKERS
2. FLAXSEED YOGURT
3. MEXIKALE CRISPS
4. OVERNIGHT COOKIE DOUGH OATS
5. HAZELNUT & CHOCOLATE BARS
6. CHEWY ALMOND BUTTER BALLS
7. CRANBERRY VANILLA PROTEIN BARS
8. MOCHA CHOCOLATE BROWNIE BARS
9. HIGH PROTEIN CAKE BATTER SMOOTHIE
10. HIGH PROTEIN BLACK BEAN DIP
11. CHOCOLATE, QUINOA & ZUCCHINI MUFFINS
HHG READERS’ CIRCLE

CONCLUSION
THANK YOU
Disclaimer
The recipes provided in this report are for informational purposes only and are not intended
to provide dietary advice. A medical practitioner should be consulted before making any
changes in your diet. Additionally, recipe cooking times may require adjustment depending
on age and quality of appliances. Readers are strongly urged to take all precautions to
ensure ingredients are fully cooked in order to avoid the dangers of foodborne viruses. The
recipes and suggestions provided in this book are solely the opinion of the author. The
author and publisher do not take any responsibility for any consequences that may result
due to following the instructions provided in this book.
Copyright © 2019 by HAPPYHEALTHYGREEN.LIFE
All rights reserved. This book or any portion thereof may not be reproduced or used in any
manner whatsoever without the express written permission of the publisher except for the
use of brief quotations in a book review.
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Soaking Methods and Cooking
Staple Foods
Some plant-based whole foods come up time and again in various recipes and
are good to have available in the pantry throughout the year. These
ingredients are ideal as a base; they add texture, flavor, fiber, complex carbs,
and protein to your meals. Amongst these staples are beans, grains, nuts, and
seeds. These all contain phytic acid, a natural substance found in plant seeds
that protects the seeds from insects or from sprouting too early. When people
consume phytic acid, however, it impairs the absorption of important
micronutrients like calcium, magnesium, copper, zinc, and iron.
In order to reduce the phytic acid in these foods, use soaking, sprouting,
and/or cooking as a method to improve their nutritional value. Some foods
are particularly high in phytates and are often consumed in large amounts on
a plant-based whole-foods diet. Examples include almonds, sesame seeds,
peanuts, soy beans, kidney beans, navy beans, and other types of legumes.
Therefore, reducing the phytic acids in ingredients with a large number
of phytic acids is vital to avoid serious malnutrition and disrupted gut
health.
There are various ways to solve this problem. In general, beans and lentils are
best soaked, sprouted, and/or cooked to get rid of phytic acids. Nuts need to
be roasted, sprouted, or soaked. Buckwheat needs to be soaked and cooked.
Grains like spelt or oats are best cooked for a longer period to get rid of the
phytic acids. Sometimes fermenting is a preferred alternative to alter texture
and get rid of most of the phytic acids. Soy products and chickpea tempeh are
good examples of fermented products like this, but this book will not go into
the details of that process.
Soaking
Soaking (dry) staples that are rich in phytic acids is absolutely necessary
to guarantee proper nutrient absorption and a healthy gut. Most recipes
in this book use raw beans, lentils, and nuts, which are very affordable to
buy, effective to store and all easy to soak to effectively reduce their natural
content of phytic acids. A popular and effective alternative to soaking is
sprouting. Both methods are explained below.
1. Overnight soak
Leaving beans, lentils, and legumes in a pot filled with water overnight,
meaning at least 8 hours, is the most effective way to soak. Use roughly 10
cups of water for every pound of dry beans or legumes (roughly 2 cups) and
discard the excess water after the overnight soak. Recommended soaking
times for different kinds are displayed in the chart below.
2. Hot soak
A quicker soaking method is to fill up a pot that is large enough to fit both the
beans, lentils, or legumes and water. Use roughly 10 cups water for each
pound (roughly 2 cups) of dry beans or legumes. Heat up the pot and bring
the water to a boil. Once the water reaches a boiling point, immediately turn
down the heat and allow the water to softly simmer for a few minutes.
Continue to cover the pot, remove it from the heat, and allow the beans to sit
for 1 to 4 hours. Discard the excess water after the hot soak.
Rinsing
After using the overnight or hot-soaking method, get rid of all the excess
water that is left in the pot and rinse the beans or legumes once or twice with
fresh, cool water. This will wash off any remaining indigestible sugars and
phytic acids. After doing so, the soaked and rinsed beans or legumes are
ready to be cooked.
Boiling
To boil beans and legumes, fill a pot that is large enough to accommodate the
soaked beans or legumes with water. Make sure to cover the beans or
legumes with an excess amount of water, which should be at least 1 inch.
Partially cover the pot with a lid and put the pot over medium heat until the
water is boiling. Aim for a soft boil and reduce the heat if necessary.
Note that both dry and canned Cannellini, white kidney, and red beans
require to be boiled for at least a few minutes to get rid of the naturally
present poison in these beans.
Cook the beans or legumes until soft. Cooking times vary for the kind of bean
or legume that is being cooked, as displayed in the chart below. After
cooking, make sure to drain the excess water. The cooked beans or legumes
are now ready for consumption, to be incorporated in a recipe, or storage.
Make sure that the beans or legumes are cooled before transferring them into
a storage container and add some acidic ingredients like lemon juice, vinegar,
or wine to prevent the cooked beans or legumes from becoming tender during
storage.
Soaking and cooking time per bean or

legume
*The recommended times in this chart are approximate.
Name (1 cup) Soaking Time Cooking Time Yield (cooked, in
cups)
Azuki Beans 4 hrs. 45-55 min. 3
Anasazi Beans 4-8 hrs. 60 min. 2¼
Black Beans 4 hrs. 60-90 min. 2¼
Black-eyed Peas - 60 min. 2
Cannellini Beans 8-12 hrs. 60 min. 2
Fava Beans 8-12 hrs. 40-50 min.
1
Chickpeas 6-8 hrs. 1-3 hrs. 2
Great Northern 8-12 hrs. 1-1/2 hrs.
2
Beans
Green Split Peas - 45 min. 2
Yellow Split - 60-90 min. 2
Peas
Green Peas, 8-12 hrs. 1-2 hrs. 2
whole
Kidney Beans 6-8 hrs. 60 min. 2¼
Lentils, brown 8-12 hrs. 45-60 min. 2¼
Lentils, green 8-12 hrs. 30-45 min. 2
Lentils, red or 8-12 hrs. 20-30 min. 2 to 2 ½
yellow
Lima Beans 8-12 hrs. 45-60 min. 2
(large)
Lima Beans 8-12 hrs. 50-60 min. 3
(small)
Mung Beans - 60 min. 2
Navy Beans 6-8 hrs. 45-60 min.
2
Pink Beans 4-8 hrs. 50-60 min.
2
Pinto Beans 6-8 hrs. 1½
2
Soybeans 8-12 hrs. 1-2 hrs. 3
Tepary Beans 8-12 hrs. 90 min. 3
A pressure cooker will reduce the amount of time required to cook beans and
legumes. A 15-pound pressure cooker will cook beans or legumes about 6
times faster. In other words, what would normally take 1 hour, takes only 10
minutes. For a faster cooking time in a pot, adding Kombu seaweed during
the overnight soak will halve the cooking time of beans.
If you’re not sure whether something is ready to be consumed, you can test
the beans or legumes. Stir well and take a few cooked beans from the pot,
allow the beans to cool down and place them between your tongue and the
roof of your mouth. Apply pressure with your tongue. If the beans “smoosh”
easily, they are ready for consumption, to be used in a recipe, or stored after
cooling down.
Sprouting
An alternative way to prepare grains, nuts, seeds, beans, and legumes for
consumption is sprouting. This means activating the germination in the seed.
Sprouting takes longer than soaking and requires raw, unsprouted nuts,
grains, seeds, or legumes. Germination increases the body’s absorption of
vitamins, beta-carotene, and some antioxidants. The process is also able to
increase the availability of protein in various seeds and effectively reduces
the anti-nutrient phytate by 37-81% in various types of grains and legumes.
Sprouting will also help to break down gluten, which helps the body with the
digestion of gluten-rich staples. It makes the crude fiber content more
available, which can otherwise not be absorbed by our digestive tracts.[1]
Start by rinsing the chosen seeds and cover these with cold water for 2-12
hours in order to soak. After soaking, discard the water and rinse the seeds,
nuts, grains, or legumes. Ideally, the soaked seeds should then be exposed to
air for 3-24 hours before being transferred into a sprouter. Sprouting will take
various hours, depending on the kind. A deep plate covered by a lid or towel
also works if you don’t have a sprouter. Make sure to rinse the seeds every 8
to 12 hours during the recommended sprouting time and add about 2
tablespoons of water to the sprouter or deep plate after.
When the beans, grains, or legumes have sprouted a root, they are ready to be
cooked. Alternatively, the sprouts can be kept in the fridge for up to 7 days.
Doing so requires the sprouts to be rinsed every day in order to avoid mold or
harmful bacteria growing.
A list of approximate sprouting times for some popular nut, seeds, beans,
legumes, and grains:
Nuts and seeds:
· Almonds: 2-3 days
· Pumpkin seeds: 1-2 days
· Radish seeds: 3-4 days
· Alfalfa seeds: 3-5 days
· Pumpkin seeds: 1-2 days
· Sesame seeds: 1-2 days
· Sunflower seeds: 2-3 days
Beans and legumes:
· Chickpeas: 2-3 days
· Adzuki beans: 2-3 days
· Black beans: 3 days
· White beans: 2-3 days
· Mung beans: 2-4 days
· Kidney beans: 5-7 days
· Navy beans: 2-3 days
· Lentils: 2-3 days
· Peas: 2-3 days
Grains:
· Buckwheat: 2-3 days
· Amaranth grains: 1-3 days
· Kamuts: 2-3 days
· Millet: 2-3 days
· Oats: 2-3 days
· Spelt & Rye: 2-3 days
· Barley: 2 days
· Quinoa: 1-3 days
· Rice: 3-5 days
· Wild rice: 3-5 days
· Black rice: 3-5 days
· Corn: 3-5 days
· Wheat berries: 3-4 days
Soaking small seeds

Just as with other, usually larger seeds, (nuts, grains, or legumes), soaking
chia, hemp, and flaxseeds maximizes the availability of nutrients and aids
their digestibility. These three small seeds are very common in plant-based
diet.
To prepare chia seeds for consumption, place one part of seeds in a jar or
glass and add six parts of water. Cover and shake the jar or glass or stir with a
spoon for 2-3 minutes. To fully soak the seeds, allow the chia seeds to sit in
the water for at least 1 hour. An extra stir or two during this time will aid the
soaking process, as the seeds tend to stick together in lumps. An overnight
soak in the refrigerator is the ideal way to get the gel-like pudding
consistency of soaked chia seeds.
Tip: Use a mason jar to store the chia seeds in the fridge over longer periods
of time. Since chia seeds do not go bad easily, it is possible to keep the seeds
in the fridge for multiple days.
Hemp seeds are one of the most easily digested plant protein sources, and do
not require soaking. The seeds can be consumed dry. If soaking is preferred,
these nutritious seeds require a soaking time of 2-4 hours.
Flaxseeds don’t absorb water the way chia seeds do, but can be prepared in a
similar way. These seeds in combination with water are an excellent vegan
egg substitute and will function as a binder. To soak flaxseeds, put them in a
jar or container and add double the amount of water as seeds. When working
with ground flaxseeds, a 10-minute soak is enough for further use. Soak the
flaxseeds for at least 2 hours when using whole seeds. After this time, the
water will turn opaque from the soluble fiber and gums released by the
flaxseeds. In case this liquid is not used in a recipe, it can be used to cook
with and will add additional nutrients to a meal.
Sprouting small seeds

Sprouting smaller seeds like chia, hemp, and flaxseed is not the same as
sprouting larger seeds. The smaller seeds have a mucilaginous coat, which
will release soluble fibers when soaked in water. To activate the germination
in these small seeds, rinse them well and put them into a shallow dish. Cover
the dish with foil or a lid and place the dish in a sunlit area. Spray the seeds
with fresh water twice a day to keep them moist. After 3 to 7 days, the seeds
will start sprouting. Alternatively, use moist paper towels and refresh this at
least once a day. Note that the wet seeds might stick to the paper towel when
you try to replace it.
Rice
A very popular nutritious staple food is rice, which is available in many
varieties. Each type of rice requires a slightly different preparation method.
Brown rice, for example, requires more water and takes longer to cook than
white rice. Rice can be prepared by using a rice cooker, pot, or steamer. The
traditional pot method is explained in detail bellow.
Types of rice:
· Long-grain rice – fluffy, non-sticky grains (basmati, jasmine, and red
cargo)
· Medium-grain rice – tender, moist and chewy (brown, rosematta)
· Short-grain rice – short and plump, sticks together (sticky, sushi,
Valencia)
Rinse long- and medium-grain rices prior to cooking. This is necessary to get
rid of excess starch. Short-grain rice does not require rinsing as the starch
provides the desired stickiness for the dishes in which this type of grains are
used.
Cooking rice in a pot

Long-grain rice:
1. Measure the rice by using a cup and level the top.
2. Rinse the rice in a strainer with cold water until the excess water is clear.
3. Optional: soak the rice for up to 30 minutes. Doing so will result in a
shorter cooking time.
4. Pour the soaked rice into a pot and add two cups water for every cup of
dry rice.
5. Optional: add a pinch of salt, oil, and other flavorings of choice.
6. Put the pot over medium heat and bring the water to a soft boil.
7. Put the lid on the pot and carefully shake it to distribute the rice evenly.
8. Cook the rice for 10 minutes with the lid on the pot and stir with a wooden
spoon if necessary.
9. Once all water is absorbed, turn off the heat, remove the lid and cover the
pot with a tea towel.
10. Set the rice aside to cool down before serving or using it in a recipe.
Medium-grain rice:
2. Rinse the rice in a strainer with cold water to get rid of grit, dust, and
starch.
3. Add the rice into a pot and add two cups of water for every cup of (brown)
rice.
4. Optional: add a little olive oil. This will improve the taste of brown rice.
5. Put the pot over medium heat, bring the water to a boil, lower the heat to
medium-low, cover the pot and allow the rice to cook for about 45
minutes.
6. Check the rice. The majority of water should be absorbed, a little water
left in the pot is fine. Drain excess water if necessary.
7. After cooking, allow the rice to rest with the lid on the pot for about 10
minutes.
8. Fluff the rice with a fork and set it aside for consumption or the recipe it
will be incorporated in.
Short-grain rice:
2. Wash the rice with a small amount of cold water to get rid of any surface
dust.
3. Fill up a pot with the amount of water that is equal to the amount of rice
used.
4. Soak the rice for at least 15 minutes and up to 3 hours.
5. Cover the pot with a lid, put it over medium heat and bring the water to a
boil.
6. Once the water is boiling, turn the heat to medium-low.
7. Allow the water to simmer for about 15 minutes without removing the lid.
8. When all the water is absorbed turn off the heat and allow the rice to sit
covered with the lid for 10 to 20 minutes.
9. Remove the lid and set the rice aside for consumption or another recipe.
Type of rice Approximate amount of water

required
White, long grain 1 ¾ - 2 cups per 1 cup rice
White, medium grain 1 ½ cups per 1 cup rice
White, short grain 1 ¼ cups per 1 cup rice
Brown, long grain 2 ¼ cups per 1 cup rice
Brown, medium grain 2 cups per 1 cup rice
*For drier rice (Basmati or Jasmin), use slightly less water than displayed
above.
Quinoa
Quinoa has a higher protein content than rice and is a common staple and
tastes amazing in many plant-based recipes such as curry or salads. The
superfood is easy to cook and just like rice, is available in several different
varieties. Common examples are white, red, and black. White quinoa has a
neutral flavor, while red and black have more distinct flavors and are often
incorporated in salads. Preparation methods for the different types of quinoa
are roughly the same.
Method for preparing quinoa:
1. Measure the quinoa by using a cup and level the top.
2. Rinse the quinoa with cold water thoroughly and drain.
3. Transfer the rinsed quinoa to a pot and add two cups water for each cup of
quinoa.
4. Put the pot over medium heat, cover it, and bring the water to a boil.
5. Occasionally stir the quinoa with a wooden spoon.
6. Turn heat down to medium-low and allow the quinoa to simmer covered
for 15 minutes.
7. Take the pot off the heat and let the quinoa sit with the lid on top for 5 to
10 minutes.
8. Remove the lid and set the quinoa aside to cool down.
Essentials
1. Vegetable Broth
Serves: 5 cups | Prep Time: ~120 min |
Nutrition Information (per serving)
Calories: 0 kcal.
Carbs: 0g.
Fat: 0g.
Protein: 0g.
Fiber: 0g.
Sugar: 0g.
INGREDIENTS:
10 cups water
2 onions (chopped)
3 cloves garlic (medium, minced)
4 carrots (chopped)
3 celery ribs (leafless, chopped)
1 sweet potato (cubed)
1 red bell pepper (sliced)
1 cup kale (fresh or frozen, cut)
½ cup parsley (fresh)
½ cup olive oil
1 tbsp. miso paste
2 tbsp. nutritional yeast (optional)
1 tbsp. thyme
1 tbsp. rosemary
Salt and black pepper to taste
Total number of ingredients: 15
METHOD:
1. Preheat oven at 400°F or 200°C.
2. Toss the onions, garlic, carrots, celery, sweet potato, bell pepper, kale and
parsley with the ½ cup of olive oil in an oven-proof roasting pan or baking
tray.
3. Bake the veggies in the oven for about 20 minutes until browned and
caramelized.
4. Put a large pot over medium heat and boil about 10 cups of water.
5. Add all ingredients from the roasting pan to the pot with boiling water.
6. Immediately bring the heat down to low and keep it at boiling point.
7. Stir every few minutes and add the miso paste, nutritional yeast, thyme
and rosemary.
8. Add salt, pepper and any other desired spices to taste.
9. Cook until half of the water has evaporated.
10. Take the pot off the stove and let it cool.
11. Pour the mixture through a sieve and collect the broth in a second pot.
Don’t waste the veggies afterwards, it makes for a nice side dish.
12. Use or store!
STORAGE INFORMATION:
Storage Temperature Expiration Preparation
date
Airtight Fridge at 38 – 5 days after Reheat in
container L 40°F or 3°C preparation microwave
or pot
Airtight Freezer at 60 days Thaw at
container L -1°F or -20°C after room
preparation temperature.
Reheat in
microwave
or pot
When freezing, divide the broth into smaller portions for

convenient use.
2. Mexican Salsa
Serves: 6 | Prep Time: ~5 min |
Calories: 30 kcal.
Carbs: 6.1g.
Fat: 0.3g.
Protein: 0.8g.
Fiber: 2.1g.
Sugar: 4g.
INGREDIENTS:
4 firm tomatoes (large)
1 fresh jalapeno
2 tbsp. fresh cilantro (chopped)
½ red onion (medium, diced)
1 lime
Salt and black pepper to taste
METHOD:
1. Skin and seed the tomatoes. Halve the jalapeno and remove the stem,
seeds and placenta.
2. Cut the tomatoes and jalapeno into fine pieces.
3. Add the cut veggies to a medium size bowl.
4. Chop the cilantro and red onion into tiny bits and add to the bowl.
5. Juice the lime into the bowl and stir the ingredients well.
6. Season the mixture to taste with salt and black pepper.
7. After all the ingredients are combined, let it sit in the fridge for one hour
before serving.
8. Enjoy, share or store for later!
date
Airtight Fridge at 38 – 3-4 days
container 40°F or 3°C after
S preparation
container -1°F or -20°C after room
S preparation temperature.
3. Easy Baba Ganoush
Calories: 246 kcal.
Carbs: 21.5g.
Fat: 15.4g.
Protein: 5.3g.
Fiber: 8.3g.
Sugar: 10.3g.
INGREDIENTS:
1 eggplant (large, sliced)
1 tbsp. MCT oil
4 tbsp. lemon juice
2 tbsp. tahini
2 garlic cloves (medium, minced)
Salt and pepper to taste
2 tsp. sesame seeds (optional)
Small carrot (optional, cut)
Handful fresh cilantro, parsley or basil (optional, chopped)
METHOD:
1. Preheat oven to 400°F or 200°C.
2. Put the sliced eggplant on a baking sheet.
3. Drizzle both sides of the eggplant with the MCT oil.
4. Put the baking sheet on a rack in the oven.
5. Allow the eggplant slices to broil for 2 minutes on each side.
6. Take the tray out of the oven and sprinkle the eggplant slices with salt.
7. Cover the tray with aluminum foil and put it back into the oven and allow
the slices to steam for about 4 minutes.
8. Unwrap the eggplant, peel off its skin and transfer the eggplant to a
blender.
9. Add the lemon juice, tahini, garlic, salt and pepper to taste and blend until
smooth.
10. Transfer the mixture to a medium size bowl.
11. Top the baba ganoush with two or three of the optional ingredients.
12. Enjoy or store!
date
Airtight Fridge at 38 – 3 days after
container 40°F or 3°C preparation
M/L
container -1°F or after room
M/L -20°C preparation temperature.
Tip: serve the baba ganoush with some fresh pita bread or
grilled sweet potatoes.
4. Hummus
Calories: 97 kcal.
Carbs: 13g.
Fat: 3g.
Protein: 4.6g.
Fiber: 3.5g.
Sugar: 2.5g.
INGREDIENTS:
3 cups of dry chickpeas
3 tbsp. olive oil
3 tbsp. tahini
½ cup water
3 tbsp. lemon juice (more to taste)
½ tsp. cumin
METHOD:
2. Prepare the chickpeas according to the method.
3. Add most of the cooked chickpeas, olive oil, tahini and the water to a
blender.
4. Blend all the ingredients until all ingredients are incorporated and the
hummus is smooth.
5. Transfer the hummus to a container and top it with some additional olive
oil, cooked chickpeas and salt and pepper to taste.
6. Enjoy, share or store for later!
date
M/L preparation
M/L preparation temperature.
5. Marinara Sauce

Calories: 65 kcal
Carbs: 4.9 g.
Fat: 4.3 g.
Protein: 1.5 g.
Fiber: 1.3 g.
Sugar: 3 g.
INGREDIENTS:
4 28-oz. cans diced tomatoes
1 cup fresh basil (chopped)
4 tbsp. olive oil
4 tbsp. nutritional yeast
6 medium garlic cloves (minced)
2 tsp. dried oregano
1½ tbsp. maple syrup
½ tsp. cayenne pepper
Salt to taste
METHOD:
1. Heat a large pot over medium heat.
2. Add the olive oil and minced garlic; sauté for about 1 minute.
3. Continue by adding the diced tomatoes, maple syrup, cayenne pepper, and
oregano. Taste and add salt accordingly.
4. Bring the mixture to a simmer. Reduce the heat to low and cover the pot.
Simmer the ingredients for about 25 minutes.
5. Add the basil and nutritional yeast. Stir well. Add more water if necessary.
6. Add more spices or salt to taste.
7. Incorporate the sauce in a dish, or store for future use.
date
container M 40°F or 3°C after
preparation
container M -1°F or after room
-20°C preparation temperature
6. Peanut Butter
Serves: 2 cups of peanut butter / 10 servings | Prep Time: ~15 minutes |
Calories: 153 kcal.
Carbs: 7.8 g.
Fat: 11.4 g.
Protein: 4.8 g.
Fiber: 1.0 g.
Sugar: 1.7 g.
INGREDIENTS:
2 cups raw peanuts (unsalted)
½ tsp. sea salt
METHOD:
1. Preheat the oven to 375°F / 190°C.
2. Roast the peanuts for about 10 minutes.
3. Transfer them to a food processor and process for about 1 minute.
4. Scrape down the sides of the food processor, add the sea salt, and blend
again for 1 minute; continue until the desired consistency is reached.
5. For the best flavor, chill the mix before serving.
date
Airtight Fridge at 38 – 5 days after
container 40°F or 3°C preparation
S/M/L
S/M/L -20°C preparation temperature
7. Cashew Cheese Spread
Serves: 1 cup of cheese / 5 servings | Prep Time: ~5 min |
Calories: 151kcal.
Carbs: 8.8g.
Fat: 10.9g.
Protein: 4.6g.
Fiber: 1.0g.
Sugar: 1.7g.
INGREDIENTS:
1 cup water
1 cup raw cashews
1 tsp. nutritional yeast
½ tsp. salt
1 tsp. garlic powder (optional)
METHOD:
1. Soak the cashews for 6 hours in a medium-sized bowl filled with water.
2. Drain and transfer the soaked cashews to a food processor.
3. Add 1 cup water and all the other ingredients and blend.
4. For the best flavor, serve chilled.
5. Enjoy or store for later!

date
preparation
container M -1°F or -20°C after room
8. Enchilada Sauce

Calories: 18 kcal
Carbs: 0.6 g.
Fat: 1.6 g.
Protein: 0.1 g.
Fiber: 0.2 g.
Sugar: 0.1 g.
INGREDIENTS:
1½ tbsp. MCT oil
½ tbsp. chili powder
½ tbsp. whole wheat flour
½ tsp. ground cumin
¼ tsp. oregano (dried or fresh)
¼ tsp. salt (or to taste)
1 garlic clove (minced)
1 tbsp. tomato paste
1 cup vegetable broth (see recipe)
½ tsp. apple vinegar
½ tsp. ground black pepper
METHOD:
1. Heat a small saucepan over medium heat.
2. Add the MCT oil and minced garlic to the pan and sauté for about 1
minute.
3. Mix the dry spices and flour in a medium bowl and pour the dry mixture
into the sauce pan.
4. Stir in the tomato paste immediately, and slowly pour in the vegetable
broth, making sure that everything combines well.
5. When everything is mixed thoroughly, bring up the heat to medium-high
until it gets to a simmer and cook for about 3 minutes or until the sauce
becomes a bit thicker.
6. Remove the pan from the heat and add the vinegar with the black pepper,
adding more salt and pepper to taste.
date
preparation
container M -1°F or after room
-20°C preparation temperature
Tip: Add between 2 and 4 teaspoons of salt!

Energizing Breakfasts
1. Cinnamon Apple Protein
Smoothie
Calories: 373 kcal
Carbs: 21.7 g.
Fat: 10.3 g.
Protein: 48.5 g.
Fiber: 3.5 g.
Sugar: 12.2 g.
INGREDIENTS:
1 green apple (peeled, cored, and chopped)
1 cup coconut milk
½ tsp. cinnamon
2 scoops of vegan protein powder (vanilla flavor)
3 ice cubes (optional)
1-2 tsp. matcha powder (optional)
METHOD:
1. Add all the required, and optional (if desired), ingredients to a blender.
2. Blend for 2 minutes.
3. Transfer the shake to a large cup or shaker.
4. Top with some additional cinnamon powder or sticks.
5. Serve and enjoy!
date
Ziploc bag Fridge at 38 – 2-3 days
40°F or 3°C after
preparation
Ziploc bag Freezer at 30 days
-1°F or after
-20°C preparation
This is a classic taste in a vegan smoothie—perfect if you

love the apple / cinnamon combination.
2. Tropical Protein Smoothie
Calories: 350 kcal
Carbs: 44.4 g.
Fat: 6.7 g.
Protein: 27.9 g.
Fiber: 5.8 g.
Sugar: 30.5 g.
INGREDIENTS:
1 orange (peeled and parted)
1 cup mango chunks (frozen or fresh)
1 banana (frozen or fresh)
½ cup blueberries
2 scoops of vegan protein powder (chocolate or vanilla flavor)
1 tbsp. hemp seeds
1 tsp. guarana (optional)
6 ice cubes
METHOD:
1. Add all the required ingredients, and the optional guarana (if desired), to a
blender.
4. Enjoy!
date
40°F or 3°C after
preparation
-1°F or -20°C after
preparation
Tropical goodness in a smoothie, packed with carbs,

minerals, vitamins, and protein—this one is also perfect as
a pre-workout.
3. Cranberry Protein Shake
Calories: 325 kcal
Carbs: 19.9 g.
Fat: 16.8 g.
Protein: 23.6 g.
Fiber: 6.8 g.
Sugar: 7.1 g.
INGREDIENTS:
¼ cup cranberries
1 banana (fresh or frozen)
¼ cup chia seeds
¼ cup hemp seeds
2 cups coconut milk
4 ice cubes
METHOD:
1. Soak the chia seeds according to the method.
2. Add all ingredients to a blender.
4. Transfer to a large cup or shaker, and enjoy!
date
40°F or 3°C after
preparation
-1°F or after
-20°C preparation
Cranberry protein perfection… with healthy omega 3 fats

and carbs to get that protein synthesis started, this
smoothie is perfect as a post- workout.
4. Strawberry Orange Smoothie
Calories: 287 kcal
Carbs: 29.3 g.
Fat: 7.5 g.
Protein: 25.6 g.
Fiber: 4.3 g.
Sugar: 17.7 g.
INGREDIENTS:
2 cups coconut milk
10 strawberries (fresh or frozen)
1 orange (peeled and parted)
1 banana (fresh or frozen)
METHOD:
1. Add all the required ingredients to a blender.
3. Transfer the shake to a large cup.
4. Stir and enjoy!
date
40°F or 3°C after
preparation
-1°F or after
-20°C preparation
Strawberries, orange, and protein—this smoothie is simple

and great as a post-workout shake.
5. Powerhouse Protein Shake
Calories: 257 kcal
Carbs: 30 g.
Fat: 3.5 g.
Protein: 26.3 g.
Fiber: 5.1 g.
Sugar: 21.6 g.
INGREDIENTS:
2 green apples (peeled, cored, and chopped)
1 cup pineapple chunks (fresh or frozen)
1 cup kale (fresh, chopped)
1 cup spinach (drained and rinsed)
1 tsp. spirulina
1 cup coconut water (alternatively use 3-4 ice cubes)
2 scoops of vegan protein powder (unflavored)
METHOD:
1. Add all the required ingredients to a blender.
3. Transfer to a large cup or shaker.
4. Enjoy!
date
40°F or 3°C after
preparation
-1°F or after
-20°C preparation
This shake is full of antioxidant power and is ideal as a rest

day / cleansing smoothie!
6. Avocado-Chia Protein Shake
Calories: 379 kcal
Carbs: 16.6 g.
Fat: 21.4 g.
Protein: 30.1 g.
Fiber: 9.8 g.
Sugar: 2.8 g.
INGREDIENTS:
¼ cup dry chia seeds
1 cup coconut milk
½ avocado (pitted, peeled)
1½ tbsp. peanut butter (see recipe)
2 scoops of vegan protein powder (chocolate flavor)
1 cup water
1-2 tsp. cacao powder (optional)
METHOD:
1. Soak the chia seeds according to the method. Drain any excess water.
2. Add all the required, and if desired, optional ingredients to a blender.
When using ice cubes, the water can be left out.
5. Top with some additional cacao powder.
6. Serve and enjoy!
date
40°F or 3°C after
preparation
-1°F or after
-20°C preparation
A healthy, protein-rich “premium shake” full of nutrients,

this shake is also low in carbohydrates.
7. Almond & Protein Shake
Calories: 340 kcal
Carbs: 15.2 g.
Fat: 17 g.
Protein: 31.6 g.
Fiber: 1.7 g.
Sugar: 6.9 g.
INGREDIENTS:
1½ cups soy milk
3 tbsp. almonds
1 tsp. maple syrup
1 tbsp. coconut oil
2-4 ice cubes
1 tsp. cocoa powder (optional)
METHOD:
1. Add all the required ingredients, and if desired, the optional cocoa
powder, to a blender.
4. Enjoy!
date
40°F or 3°C after
preparation
-1°F or after
-20°C preparation
All in one drink… almonds, soy, and plant-based

protein. Add more coconut oil for a higher fat
count.
8. Oatmeal Protein Mix
Calories: 298 kcal
Carbs: 24.7 g.
Fat: 9 g.
Protein: 29.3 g.
Fiber: 3.9 g.
Sugar: 2.2 g.
INGREDIENTS:
1 cup dry oatmeal
½ tsp. cinnamon
½ tsp. maple syrup
¼ cup almonds
1 cup oat milk (alternatively use almond milk)
2 ice cubes
2 tbsp. peanut butter (optional)
METHOD:
1. Add the required ingredients, including the optional peanut butter if
desired, to a blender.
3. Transfer to a large cup or shaker and enjoy!
date
40°F or 3°C after
preparation
-1°F or after
-20°C preparation
This shake has it all: fats, protein, and carbs in a tasty

drink… perfect for breakfast or a quick meal!
9. Almond Explosion
Calories: 355 kcal
Carbs: 29.5 g.
Fat: 15 g.
Protein: 25.4 g.
Fiber: 4.3 g.
Sugar: 16.8 g.
INGREDIENTS:
1½ cups almond milk (unsweetened or homemade)
½ cup dry oatmeal
½ cup raisins
½ cup almonds
½ cup water
3 tbsp. peanut butter (see recipe)
½ tsp. cinnamon (optional)
METHOD:
1. Add all the required ingredients, including the optional cinnamon if
desired, to a blender.
3. Transfer the shake to a large cup.
4. Microwave the shake for a hot treat, or, add in the ice cubes and drink the
shake with a straw.
5. Stir and enjoy!
date
40°F or 3°C after
preparation
-1°F or after
-20°C preparation
An explosion of almonds and protein… it’s hard not to

love this shake.
10. Protein Pancakes
Serves: 4| Prep Time: ~35 min |
Calories: 113 kcal.
Carbs: 5.3g.
Fat: 7.6g.
Protein: 7.8g.
Fiber: 3.8g.
Sugar: 0.7g.
INGREDIENTS:
1 scoop vegan protein powder
¼ cup almond flour
1 tbsp. glucomannan powder
1½ cup water
1 tbsp. flaxseed oil
2 tbsp. olive oil
1 tsp. vanilla extract
1 tsp. baking powder
METHOD:
1. Soak the glucomannan powder in ½ cup of water for a couple of minutes.
2. Combine the vegan protein powder, baking powder and almond flour in a
medium bowl and set the dry ingredients aside.
3. Mix the vanilla extract and flaxseed oil with the soaked glucomannan.
4. Put a non-stick pan on the stove over medium heat and add two
tablespoons olive oil.
5. Slowly stir the remaining cup of water into the dry flour mixture and
combine thoroughly.
6. Add the glucomannan mixture and stir well.
7. Add a heap of batter to the pan and spread it out into a ¼ inch thick
pancake.
8. Bake for 5 minutes on each side and repeat this for all the pancakes.
9. Enjoy or store!
date
Ziploc bag Fridge at 38 – 3-4 days Reheat in
40°F or 3°C after microwave.
preparation
Ziploc bag Freezer at 60 days Thaw at
-1°F or -20°C after room
Reheat in
microwave.
Tip: smaller pancakes are easier to prepare and store.
High-Protein Salads
1. Lentil, Lemon & Mushroom
Salad

Calories: 262 kcal
Carbs: 28.1 g.
Fat: 9.6 g.
Protein: 15.8 g.
Fiber: 14.8 g.
Sugar: 9.3 g.
INGREDIENTS:
½ cup dry lentils of choice
2 cups vegetable broth (see recipe)
3 cups mushrooms (thickly sliced)
1 cup sweet or purple onion (chopped)
4 tsp. extra virgin olive oil
2 tbsp. garlic powder (or 3 garlic cloves, minced)
¼ tsp. chili flakes
1 tbsp. lemon juice
2 tbsp. cilantro (chopped)
½ cup arugula
METHOD:
1. Sprout the lentils according the method. (Don’t cook them).
2. Place the vegetable stock in a deep saucepan and bring it to a boil.
3. Add the lentils to the boiling broth, cover the pan, and cook for about 5
minutes over low heat until the lentils are a bit tender.
4. Remove the pan from heat and drain the excess water.
5. Put a frying pan over high heat and add 2 tablespoons of olive oil.
6. Add the onions, garlic, and chili flakes, and cook until the onions are
almost translucent, around 5 to 10 minutes while stirring.
7. Add the mushrooms to the frying pan and mix in thoroughly. Continue
cooking until the onions are completely translucent and the mushrooms
have softened; remove the pan from the heat.
8. Mix the lentils, onions, mushrooms, and garlic in a large bowl.
9. Add the lemon juice and the remaining olive oil. Toss or stir to combine
everything thoroughly.
10. Serve the mushroom/onion mixture over some arugala in bowl, adding
salt and pepper to taste, or, store and enjoy later!
date
40°F or 3°C
container after
M/L preparation
Airtight Freezer at 60 days after Thaw at
container -1°F or preparation room
M/L -20°C temperature;
Reheat in
pot or
microwave
Note: Add a handful of spinach or other leafy greens for

a heartier salad.
Tip: Use thickly sliced button or swiss brown mushrooms
for the best results.
2. Lentil Radish Salad
Calories: 247 kcal
Carbs: 25.3 g.
Fat: 10.7 g.
Protein: 12.4 g.
Fiber: 7.9 g.
Sugar: 8.1 g.
INGREDIENTS:
Dressing:
1 tbsp. extra virgin olive oil
1 tbsp. lemon juice
1 tbsp. maple syrup (alternatively, use another sweetener)
1 tbsp. water
½ tbsp. sesame oil
1 tbsp. miso paste (yellow or white)
¼ tsp. salt
Pepper to taste
Salad:
½ cup dry chickpeas
¼ cup dry green or brown lentils
1 14-oz. pack of silken tofu
5 cups mixed greens (fresh or frozen)
2 radishes (sliced thinly)
½ cup cherry tomatoes, halved
¼ cup roasted sesame seeds (optional)
METHOD:
2. Prepare the lentils according to the method.
3. Put all the ingredients for the dressing in a blender or food processor. Mix
on low until smooth, while adding water until it reaches the desired
consistency.
4. Add salt, pepper (to taste), and optionally more water to the dressing and
set aside.
5. Cut the tofu into bite-sized cubes.
6. Combine the mixed greens, tofu, lentils, chickpeas, radishes, and tomatoes
in a large bowl.
7. Add the dressing and mix everything until it is coated evenly.
8. Top with the optional roasted sesame seeds, if desired.
9. Refrigerate before serving and enjoy, or, store for later!
date
M/L preparation
M/L -20°C temperature
Note: Extra sunflower seeds, roasted sesame seeds, or

black-eyed beans taste great on this salad and add more
nutrients!
Tip: If you don’t have miso paste, you can replace it with
the same amount of tahini.
3. Shaved Brussel Sprout Salad

Calories: 396 kcal
Carbs: 45.3 g.
Fat: 18.7 g.
Protein: 11.5 g.
Fiber: 14.1 g.
Sugar: 18.4 g.
INGREDIENTS:
Dressing:
1 tbsp. brown mustard
1 tbsp. maple syrup
2 tbsp. apple cider vinegar
½ tbsp. garlic (minced)
Salad:
½ cup dry red kidney beans
¼ cup dry chickpeas
2 cups brussel sprouts
1 cup purple onion
1 small sour apple
½ cup slivered almonds (crushed)
½ cup walnuts (crushed)
½ cup cranberries (dried)
METHOD:
1. Prepare the beans according to the method.
2. Combine all dressing ingredients in a small bowl and stir well until
combined.
3. Refrigerate the dressing for up to one hour before serving.
4. Use a grater, mandolin, or knife to thinly slice each brussel sprout. Repeat
this with the apple and onion.
5. Take a large bowl to mix the chickpeas, beans, sprouts, apples, onions,
cranberries, and nuts.
6. Drizzle the cold dressing and over the salad to coat.
7. Serve with salt and pepper to taste, or, store for later!
date
M/L preparation
container -1°F or -20°C preparation room
M/L temperature
Note: Toasted almonds and walnuts taste great with the

sour apples, especially Granny Smith apples.
Tip: Shred the brussel sprouts very thinly for the best salad
flavor.
4. Colorful Protein Power Salad

Calories: 487 kcal.
Carbs: 64.8 g.
Fat: 15.5 g.
Protein: 22.3 g.
Fiber: 17.4 g.
Sugar: 6 g.
INGREDIENTS:
½ cup dry quinoa
2 cups dry navy beans
1 green onion (chopped)
2 tsp. garlic (minced)
3 cups green or purple cabbage (chopped)
4 cups kale (chopped, fresh or frozen)
1 cup shredded carrot (chopped)
1 tsp. lemon juice
METHOD:
1. Prepare the quinoa according to the recipe.
3. Heat up 1 tablespoon of the olive oil in a frying pan over medium heat.
4. Add the chopped green onion, garlic, and cabbage, and sauté for 2-3
minutes.
5. Add the kale, the remaining 1 tablespoon of olive oil and salt. Lower the
heat and cover until the greens have wilted, around 5 minutes. Remove the
pan from the stove and set aside.
6. Take a large bowl and mix the remaining ingredients with the kale and
cabbage mixture once it has cooled down. Add more salt and pepper to
taste.
7. Mix until everything is distributed evenly.
8. Serve topped with a dressing, or, store for later!
date
M/L preparation
container -1°F or -20°C preparation room
M/L temperature
Note: Add olive oil and apple cider vinegar for a simple
dressing. It’s a great compliment to all the flavors here!
Tip: Use purple cabbage if possible. The milder flavor

tastes better raw compared to green cabbage.
5. Taco Tempeh Salad
Calories: 441 kcal
Carbs: 36.3 g.
Fat: 23 g.
Protein: 22,4 g.
Fiber: 17.6 g.
Sugar: 4.1 g.
INGREDIENTS:
1 cup dry black beans
1 8-oz. package tempeh
1 tbsp. lime or lemon juice
1 tsp. maple syrup
½ tsp. chili powder
¼ tsp. cumin
¼ tsp. paprika
1 large bunch of kale (chopped, fresh or frozen)
1 large avocado (peeled, pitted, diced)
½ cup salsa (see recipe)
METHOD:
2. Cut the tempeh into ¼-inch cubes; then add the cut tempeh, lime or lemon
juice, 1 tablespoon of olive oil, maple syrup, chili powder, cumin, and
paprika to a bowl.
3. Stir well and let the tempeh marinate in the fridge for at least 1 hour, up to
12 hours.
4. Heat the remaining 1 tablespoon of olive oil in a frying pan over medium
heat.
5. Add the marinated tempeh mixture and cook until brown and crispy on
both sides, around 10 minutes.
6. Put the chopped kale in a bowl with the cooked beans and prepared
tempeh.
7. Store, or serve the salad immediately, topped with salsa, avocado, and salt
and pepper to taste.
date
M/L preparation
Note: You can also serve this salad with tortilla strips and
vegan cheese on top.
Tip: Marinate the tempeh longer for more flavor.

Staple Food Lunches
1. Vegan Mushroom Pho
Calories: 383 kcal
Carbs: 57.3 g.
Fat: 9.1 g.
Protein: 17.8 g.
Fiber: 9.4 g.
Sugar: 3 g.
INGREDIENTS:
1 14-oz. block firm tofu (drained)
3 green onions (thinly sliced)
1 tsp. or ½-inch minced ginger
1 tsp. olive oil
3 cups mushrooms (sliced)
2 tbsp. hoisin sauce
1 tsp. sesame oil
2 cups gluten-free rice noodles
1 cup raw bean sprouts
1 cup matchstick carrots
1 cup bok choy (chopped, optional)
1 cup cabbage (chopped, optional)
METHOD:
1. Cut the tofu into ¼-inch cubes and set it aside.
2. Take a deep saucepan and heat the vegetable broth, green onions, and
ginger over medium high heat.
3. Boil for 1 minute before reducing the heat to low; then cover the saucepan
with a lid and let it simmer for 20 minutes.
4. Take another frying pan and heat the olive oil in it over medium-high heat.
5. Add the sliced mushrooms to the frying pan and cook until they are
tender, for about 5 minutes.
6. Add the tofu, hoisin sauce, and sesame oil to the mushrooms.
7. Heat until the sauce thickens in about around 5 minutes and remove the
frying pan from the heat.
8. Prepare the gluten-free rice noodles according to the package instructions.
9. Top the rice noodles with a scoop of the tofu mushroom mixture, a
generous amount of broth, and the bean sprouts.
10. Add the carrots, and optional cabbage and/or bok choy (if desired), right
before serving.
11. Top with salt and pepper to taste and enjoy, or, store ingredients
separately!
date
3- Fridge at 38 – 4-5 days Reheat on
compartment 40°F or 3°C after stove or in
airtight preparation microwave
container
M/L
3- Freezer at 60 days after Thaw at
compartment -1°F or preparation room
airtight -20°C temperature;
container Reheat in a
M/L pot or in the
microwave
Note: For authentic pho flavors, add lime juice, cilantro,

and basil as a garnish. For a spicier pho, add sliced
jalapeños or sriracha!
Tip: Use low-sodium hoisin and broth to reduce salt intake.
Store the noodles, tofu mushroom mixture, and broth
separately.
2. Sweet Potato Chickpea Mingle
Calories: 379 kcal.
Carbs: 33.4g.
Fat: 20.2g.
Protein 16g.
Fiber: 27.8g.
Sugar: 8.4g.
INGREDIENTS:
1 cup dry chickpeas
1 sweet potato (large, cubed)
½ tsp. ground cumin
1 tbsp. fresh ginger (minced)
1 tsp. spicy paprika powder
2 tbsp. water
2 tbsp. coconut oil
5 tbsp. baba ganoush (see recipe)
1 tsp. tabasco sauce
METHOD:
3. Take a baking sheet and grease it with 1 tablespoon of coconut oil.
4. Roast the sweet potato cubes in the oven for about 20 minutes and check
them every five minutes. Use a fork to see if the cubes are softened. Turn
the potato cubes to roast evenly. Set aside after roasting.
5. Place the cumin, fresh ginger, paprika powder, salt, pepper and water in a
medium-sized bowl.
6. Stir well and add more spices to taste.
7. Take a large skillet and grease it with 1 tablespoon of coconut oil.
8. Put it on low heat and add the cooked chickpeas along with the minced
garlic.
9. Carefully mash the mixture with a fork.
10. Cook for 4 minutes and add salt and pepper to taste.
11. Combine the mixture with the baba ganoush and spice mixture.
12. Stir well.
13. Top the mixture with tabasco sauce and enjoy!
14. Serve the chickpea mingled with the roasted potatoes
15. Enjoy or store the ingredients separately.
date
2 Fridge at 38 – 4-5 days Reheat in
compartment 40°F or 3°C after pot or
airtight preparation microwave.
container
M/L
2 Freezer at 30 days Thaw at
compartment -1°F or after room
airtight -20°C preparation temperature.
container Reheat in
M/L pot or
microwave.
Note: serve the dish with extra baba ganoush on the side.
Use multiple compartment or separate containers to store
the potatoes and chickpea mingle.
3. Mango-Tempeh Wraps

Calories: 259 kcal
Carbs: 31.3 g.
Fat: 7.8 g.
Protein: 15.7 g.
Fiber: 9.7 g.
Sugar: 16 g.
INGREDIENTS:
2 8-oz. blocks tempeh (drained, crumbled)
1 tbsp. coconut oil
6 large lettuce leaves
2 medium ripe mangoes (peeled, diced)
¼ cup sweet chili sauce
1 tbsp. garlic powder
¼ tsp. lime juice
¼ tsp. salt
METHOD:
1. Heat the coconut oil in a large skillet over medium heat.
2. Cook the tempeh crumbles until browned, stirring constantly, for about 4
minutes and turn the heat down to low.
3. Add the hoisin, garlic, salt, and lime juice; heat for an additional 2 minutes
and set aside.
4. Cut the mangoes into ¼-inch cubes. Pour the sweet chili sauce into a small
bowl and mix it with the mango cubes.
5. Scoop the cooked tempeh and divide it evenly between the lettuce leaves,
using the leaves as wraps.
6. Top the wraps with the chunks of mango and a bit of lime juice, and close
the wraps.
7. Serve, share, or store!
date
Airtight Fridge at 38 – 4-5 days Eat chilled
container 40°F or 3°C after or reheat 10
M/L or preparation seconds in
Ziploc bag the
microwave
M/L or -20°C temperature;
Ziploc bag Eat chilled
or reheat 10
seconds in
the
microwave
Note: Store the wraps already prepared, or, use multiple

containers for the separate ingredients (tempeh, mangoes,
and lettuce leaves).
4. Creamy Squash Pizza

Calories: 401 kcal
Carbs: 62.5 g.
Fat: 8.6 g.
Protein: 18.4 g.
Fiber: 15.2 g.
Sugar: 8.8 g.
INGREDIENTS:
Sauce:
3 cups butternut squash (cubed, fresh or frozen)
2 tbsp. minced garlic
1 tbsp. olive oil
1 tsp. red pepper flakes
1 tsp. cumin
1 tsp. paprika
1 tsp. oregano
Crust:
2 cups dry French green lentils
2 cups water
1 tbsp. Italian seasoning
1 tsp. onion powder
Toppings:
1 tbsp. olive oil
1 medium green bell pepper (pitted, diced)
1 medium red bell pepper (pitted, diced)
1 small head of broccoli (diced)
1 small purple onion (diced)
METHOD:
2. Prepare the French green lentils according to the method.
3. Add all the sauce ingredients to a food processor or blender, and blend on
low until everything has mixed and the sauce looks creamy. Set the sauce
aside in a small bowl.
4. Clean the food processor or blender; then add all the ingredients for the
crust and pulse on high speed until a dough-like batter has formed.
5. Heat a large deep-dish pan over medium-low heat and lightly grease it
with 1 tablespoon of olive oil.
6. Press the crust dough into the skillet until it resembles a round pizza crust
and cook until the crust is golden brown—about 5-6 minutes on each side.
7. Put the crust on a baking tray covered with parchment paper.
8. Coat the topside of the crust with the sauce using a spoon, and evenly
distribute the toppings across the pizza.
9. Bake the pizza in the oven until the vegetables are tender and browned, for
about 15 minutes.
10. Slice into 4 equal pieces and serve, or store.
date
Airtight Fridge at 38 – 4-5 days Reheat in
40°F or 3°C
container after the
S/M or preparation microwave
Ziploc bag
S/M or -20°C temperature.
Ziploc bag Reheat in
the
microwave
Note: Top this pizza with extra toppings or other

vegetables.
Tip: Use a large skillet and press the crust out as flatly as
possible. This way, the crust cooks quicker.
5. Lasagna Fungo

Calories: 292 kcal
Carbs: 38 g.
Fat: 9.2 g.
Protein:14.2 g.
Fiber: 6.3 g.
Sugar: 4.9 g.
INGREDIENTS:
10 lasagna noodles or sheets
2 cups matchstick carrots
1 cup mushrooms (sliced)
2 cups raw kale
1 14-oz. package extra firm tofu (drained)
1 cup hummus (pre-made or see recipe)
½ cup nutritional yeast
1 tbsp. garlic powder (or fresh, minced)
1 tbsp. olive oil
4 cups marinara sauce (see recipe)
1 tsp. salt
METHOD:
2. Cook the lasagna noodles or sheets according to the package instructions.
3. Take a large frying pan, put it over medium heat, and add the olive oil.
4. Throw in the carrots, mushrooms, and ½ teaspoon salt; cook for 5
minutes.
5. Add the kale, sauté for another 3 minutes, and remove the pan from the
heat.
6. Take a large bowl, crumble in the tofu, and set the bowl aside for now.
7. Take another bowl, add the hummus, nutritional yeast, Italian seasoning,
garlic, and ½ teaspoon salt; mix everything together.
8. Coat the bottom of an 8x8 baking dish with 1 cup of the marinara sauce.
9. Cover the sauce with a couple of the noodles or sheets, and top these with
the tofu crumbles.
10. Add a layer of the vegetables on top of the tofu.
11. Continue to build up the lasagna by stacking layers of marinara sauce,
noodles or sheets, tofu, and vegetables, and top it off with a cup of
marinara sauce.
12. Cover the lasagna with aluminum foil, and bake in the oven for 20-25
minutes.
13. Remove the foil and put back in the oven for an additional 5 minutes.
14. Allow the lasagna to sit for 10 minutes before serving, or store for
another day!
date
container
40°F or 3°C after pot or
M/L
preparation microwave
container
-1°F or preparation room
M/L
-20°C temperature;
Reheat in
pot or
microwave
Note: Top this lasagna with some vegan cheese before the
last 5 minutes of baking for an ooey, gooey dish.
Tip: You can replace the lasagna noodles or sheets with
sliced eggplant for a lower carb count and different flavor!
6. Stacked N’ Spicy Portobello
Burgers
Nutrition Information (per serving without bun)

Calories: 421 kcal
Carbs: 48.9 g.
Fat: 16 g.
Protein: 20.5 g.
Fiber: 9.8 g.
Sugar: 10.6 g.
INGREDIENTS:
1 8-oz. block firm tofu (drained)
4 large portobello mushroom caps (stems removed)
1 large onion (diced)
½ green bell pepper (pitted, diced)
½ red bell pepper (pitted, diced)
3 cups spinach (fresh, rinsed, dried)
2 whole wheat vegan buns
4 tbsp. hummus (pre-made or see recipe)
¼ cup salsa (see recipe)
1 tbsp. taco seasoning
½ tsp. paprika
¼ tsp. chili powder
Salt to taste
METHOD:
1. Cut the tofu into 4 large slices and set aside.
2. Heat the olive oil in a large skillet over medium-high heat.
3. Add the mushroom caps and flip them over after 4 minutes of cooking.
4. Sprinkle the caps with the taco seasoning, paprika, chili powder, and salt.
5. Flip again after 4 minutes, allowing them to cook until they have halved in
size. Remove the caps from the skillet and set aside.
6. Add the tofu slices to the previously used skillet and cook them on both
sides until slightly brown; set them aside.
7. Add the diced onions and bell peppers to the skillet. Stir frequently and
cook the vegetables until browned, for 10-12 minutes.
8. Turn the heat down to low and add the mushrooms back to the skillet, and
reheat for 2 more minutes.
9. Spread hummus on one side of each bun, and the salsa on the other half.
10. Top the hummus with a handful of spinach and serve with two
mushroom caps, tofu squares, and top with a heaping scoop of vegetables
with more salt to taste.
11. Enjoy the portobello burgers right away, or store and serve later!

date
container
40°F or 3°C after
M/L and
preparation
Ziploc bag
container
M/L and
-20°C temperature
Ziploc bag
Note: A thick slice of juicy tomato will really make these

burgers pop! For storing, use a container for all the
heated ingredients and a Ziploc bag for the buns or
wraps.
Tip: Press down on the Portobello caps with a wooden
spoon to remove the excess water faster.
7. Spicy Black Bean Soup & Tortilla
Chips
Calories: 829 kcal.
Carbs: 110g.
Fat: 34g.
Protein: 20.8g.
Fiber: 16.8g.
Sugar: 13g.
INGREDIENTS:
1 bag (300g) tortilla chips
2 cups dry black beans
2 tbsp. olive oil
2 yellow onions (large, chopped)
3 celery ribs (finely chopped)
2 carrots (medium, peeled and sliced)
6 garlic cloves (minced)
2 tbsp. ground cumin
½ tsp. red pepper flakes
3 tbsp. fresh lime juice
1 tsp. of sherry vinegar
Sea salt and ground black pepper to taste
2 tsp. of lime juice
METHOD:
1. Prepare the black beans according to the method.
2. Place a large soup pot on medium heat.
3. Add the olive oil, onions, celery and carrots to the pot.
4. Add a pinch of salt and blend in the vegetable broth.
5. Stir occasionally and cook the soup for about 10 minutes.
6. Add the garlic, cumin and pepper flakes.
7. Add the beans to the soup.
8. Lower the heat and let the soup simmer for about 20 minutes, covered.
9. Blend the soup in a blender until smooth (depending on the size of the
blender, in 2-3 parts).
10. Return the blended soup to the soup pot.
11. Stir in the lime juice, sherry vinegar and pepper.
12. Add more spices like salt and pepper to taste.
13. Serve in a bowl with 100 g of tortilla chips on the side.
14. Enjoy or store!
date
Airtight Fridge at 38 – 4-5 days Reheat the
container 40°F or 3°C after soup in pot
M/L & preparation or
Ziploc bag microwave
S
M/L & -20°C preparation temperature.
Ziploc bag Reheat the
S soup in pot
or
microwave
Note: store the tortilla chips in separate Ziploc bags per

portion to prevent deviant portion sizes. Alternatively keep
the chips in the original package.
8. Stuffed Sweet Potatoes
Calories: 498 kcal
Carbs: 55.7 g.
Fat: 17.1 g.
Protein: 20.7 g.
Fiber: 19.1 g.
Sugar: 10.6 g.
INGREDIENTS:
½ cup dry black beans
3 sweet potatoes (small or medium)
2 tbsp. olive oil
1 large red bell pepper (pitted, chopped)
1 large green bell pepper (pitted, chopped)
1 small sweet yellow onion (chopped)
2 tbsp. garlic (minced or powdered)
1 8-oz. package tempeh (diced into ¼” cubes)
½ cup marinara sauce (see recipe)
½ cup water
1 tbsp. chili powder
1 tsp. parsley
½ tsp. cayenne
METHOD:
3. Using a fork, poke several holes in the skins of the sweet potatoes.
4. Wrap the sweet potatoes tightly with aluminum foil and place them in the
oven until soft and tender, or for approximately 45 minutes.
5. Meanwhile, heat the olive oil in a deep pan over medium-high heat. Add
the onions, bell peppers, and garlic; cook until the onions are tender, for
about 10 minutes.
6. Add the water, together with the cooked beans, marinara sauce, chili
powder, parsley, and cayenne. Bring the mixture to a boil and then lower
the heat to medium or low. Allow the mixture to simmer until the liquid
has thickened, for about 15 minutes.
7. Add the diced tempeh cubes and heat until warmed, around 1 minute.
8. Blend in salt and pepper to taste.
9. When the potatoes are done baking, remove them from the oven. Cut a slit
across the top of each one, but do not split the potatoes all the way in half.
10. Top each potato with a scoop of the beans, vegetables, and tempeh
mixture. Place the filled potatoes back in the hot oven for about 5 minutes.
11. Serve after cooling for a few minutes, or, store for another day!
date
2-compartment Fridge at 38 – 4-5 days Reheat in
airtight
container
M/L preparation microwave
2-compartment Freezer at 60 days after Thaw at
airtight
container
Reheat in
pot or
microwave
Note: You can replace the sweet potatoes with bell

peppers, squash, eggplants, and more! The possibilities
are endless but note that the oven time may differ.
Tip: If the filling seems too thick, add a tablespoon of
water. If it seems too runny, add a touch of cornstarch to
thicken.
9. Black Bean and Quinoa Burrito
Calories: 493 kcal.
Carbs: 84g.
Fat: 8.8g.
Protein: 16.5g.
Fiber: 14.5g.
Sugar: 6.6g.
INGREDIENTS:
2 cups dry black beans
½ cup dry quinoa
2 tbsp. canola oil
2 onions (medium, diced)
5 cloves garlic (minced)
1 jalapeño (seeded, minced)
1 red bell pepper (large, diced)
1 zucchini (medium, diced)
1 (200g) can of sweet corn (drained)
1 large tomato (diced)
1 tbsp. cumin
1 tsp. sweet paprika powder
1 tsp. chili powder
1 tsp. salt
½ bunch of cilantro (chopped)
2 tsp. lemon juice
6 tortillas (large, whole wheat)
METHOD:
3. Grease a large skillet with canola oil and put it on medium heat.
4. Sauté the onions for about 5 minutes until browned.
5. Add the garlic and jalapeños to the skillet and stir the ingredients for about
2 minutes.
6. Toss in the zucchini, jalapeño, red bell pepper, corn and tomato.
7. Cook the mixture for about 5 minutes while stirring.
8. Stir in the cooked beans, cumin, paprika powder, chili powder and add salt
to the mix.
9. Add the cooked quinoa to the skillet. Stir everything before removing the
skillet from the heat.
10. Put 4-5 tablespoons of the mixture on a tortilla and top it with fresh
cilantro and lemon juice.
11. Wrap it tightly and enjoy right away or store the mixture and tortillas
separately!
date
container 40°F or 3°C after pot or
M/L and preparation microwave
Ziploc bag
M/L and preparation temperature.
Ziploc bag Reheat in
pot or
microwave
Note: use a container and a Ziploc bag for the tortillas and
black bean mixture. Keep the cilantro in the original
package and take out a small portion on the day of
consumption. Same goes for the lemon; alternatively, slice
a lemon in 3-6 pieces and wrap these in foil.
10. Satay Tempeh with Cauliflower
Rice

Calories: 531 kcal
Carbs: 31.7 g.
Fat: 33 g.
Protein: 27.6 g.
Fiber: 14.8 g.
Sugar: 10.4 g.
INGREDIENTS:
Sauce:
¼ cup water
3 tbsp. low sodium soy sauce
2 tbsp. coconut sugar
½-inch ginger (minced)
2 tsp. rice vinegar
1 tsp. red pepper flakes
Main ingredients:
4 tbsp. olive oil
2 8-oz. packages tempeh (drained)
2 cups cauliflower rice
1 cup purple cabbage (diced)
1 tbsp. sesame oil
1 tsp. agave nectar
METHOD:
1. Take a large bowl, combine all the ingredients for the sauce, and then
whisk until the mixture is smooth and any lumps have dissolved.
2. Cut the tempeh into ½-inch cubes and put them into the sauce, stirring to
make sure the cubes get coated thoroughly.
3. Place the bowl in the refrigerator to marinate the tempeh for up to 3 hours.
4. Before the tempeh is done marinating, preheat the oven to 400°F / 200°C.
5. Spread the tempeh out in a single layer on a baking sheet lined with
parchment paper or lightly greased with olive oil.
6. Bake the marinated cubes until browned and crisp—about 15 minutes.
7. Heat the cauliflower rice in a saucepan with 2 tablespoons of olive oil over
medium heat until it is warm.
8. Rinse the large bowl with water, and then mix the cabbage, sesame oil and
agave together.
9. Serve a scoop of the cauliflower rice topped with the marinated cabbage
and cooked tempeh on a plate or in a bowl and enjoy, or, store for later.
date
3-compartment Fridge at 38 – 4-5 days Reheat in
airtight
container
3-compartment Freezer at 60 days after Thaw at
airtight
container
Reheat in
pot or
microwave
Note: Sesame seeds make a great garnish! Store the

cauliflower rice, cabbage, and tempeh in a 3-
compartment container or separate containers.
Tip: Use a food processor to make rice from a head of
fresh cauliflower.
11. Teriyaki Tofu Wraps

Calories: 259 kcal
Carbs: 20.5 g.
Fat: 15.4 g.
Protein: 12.1 g.
Fiber: 3.2 g.
Sugar: 11.6 g.
INGREDIENTS:
1 14-oz. package extra firm tofu (drained)
1 small white onion (diced)
½ pineapple (peeled, cored)
¼ cup soy sauce
2 tbsp. sesame oil
1 garlic clove (minced, or ½ tsp. garlic powder)
1 tbsp. coconut sugar
3-6 large lettuce leaves
1 tbsp. roasted sesame seeds
METHOD:
1. Take a medium-sized bowl and mix the soy sauce, sesame oil, coconut
sugar, and garlic.
2. Cut the tofu into ½-inch cubes, place them in the bowl, and transfer the
bowl to the refrigerator to marinate, up to 3 hours.
3. Meanwhile, cut the pineapple into rings or cubes.
4. After the tofu is adequately marinated, place a large skillet over medium
heat, and pour in the tofu with the remaining marinade, pineapple cubes,
and diced onions; stir.
5. Add salt and pepper to taste, making sure to stir the ingredients frequently,
and cook until the onions are soft and translucent—about 15 minutes.
6. Divide the mixture between the lettuce leaves and top with a sprinkle of
roasted sesame seeds.
7. Serve right away, or, store the mixture and lettuce leaves separately.
date
2- Fridge at 38 – 4-5 days Reheat in
container M
container M Reheat in
pot or
microwave
Note: Butter, Bibb and Iceberg lettuce leaves work best

for these wraps.
Tip: Replace the soy sauce with tamari for a different taste
and a gluten-free dish.
12. Tex-Mex Tofu & Beans

Calories: 315 kcal
Carbs: 27.8 g.
Fat: 17 g.
Protein: 12.7 g.
Fiber: 7.5 g.
Sugar: 1.9 g.
INGREDIENTS:
1 cup dry brown rice
1 14-oz. package firm tofu (drained)
2 tbsp. olive oil
1 small purple onion (diced)
1 medium avocado (pitted, peeled)
1 tbsp. lime juice
2 tsp. cumin
2 tsp. paprika
1 tsp. chili powder
METHOD:
2. Prepare the brown rice according to the recipe.
3. Cut the tofu into ½-inch cubes.
4. Heat the olive oil in a large skillet over high heat. Add the diced onions
and cook until soft, for about 5 minutes.
5. Add the tofu and cook an additional 2 minutes, flipping the cubes
frequently.
6. Meanwhile, cut the avocado into thin slices and set aside.
7. Lower the heat to medium and mix in the garlic, cumin, and cooked black
beans.
8. Stir until everything is incorporated thoroughly and cook for an additional
5 minutes.
9. Add the remaining spices and lime juice to the mixture in the skillet.
10. Mix thoroughly and remove the skillet from the heat.
11. Serve the Tex-Mex tofu and beans with a scoop of rice and garnish it
with fresh avocado.
12. Enjoy immediately, or, store the rice, avocado, and tofu mixture
separately!
date
container
M/L
container Reheat in
M/L pot or
microwave
Note: Vegan ranch, sour cream, and/or jalapeños are also
great toppings!
Tip: Press the water out of the tofu before cooking. This
will reduce the time it needs to brown.
13. Vegan Goulash
Calories: 591 kcal.
Carbs: 83.8g.
Fat: 18.7g.
Protein: 16.5g.
Fiber: 14.2g.
Sugar: 20.4g.
INGREDIENTS:
5 tbsp. olive oil
12 onions (medium, finely chopped)
1 head garlic (minced)
4 red bell peppers (cored, chopped)
10 tomatoes (small, cubed)
4 tbsp. paprika powder
½ cup dry red wine
3-6 cups vegetable broth (see recipe)
10 potatoes (medium, skinned, cubed)
1 (7oz.) pack tempeh (substitute with textured soy protein)
¼ cup fresh parsley (chopped)
METHOD:
1. Heat the olive oil, in a large pot over medium heat.
2. Sauté the onions until brown.
3. Add the minced garlic and stir for 1 minute.
4. Continue to add the chopped bell peppers and cook the ingredients for
another 3 minutes while stirring.
5. Blend in the tomatoes, paprika powder, salt, pepper and the dry red wine.
6. Stir thoroughly while letting the mixture cook for another 2 minutes.
7. Add the vegetable broth and the potato cubes to the pot and stir to
combine all ingredients.
8. Put a lid on the pot and allow the goulash to cook for another 5 minutes.
9. Turn the heat down to low and continue to gently cook the goulash for 15
minutes. The goulash will thicken and the potatoes will get cooked
properly.
10. Add the tempeh and taste to see if the goulash needs more salt and
pepper.
11. Let the goulash cook for another 15 minutes.
12. Check if the potatoes have softened with a fork. Cook the mixture a few
minutes more if the potatoes are hard to penetrate.
13. Once the potatoes are soft, add the parsley, stir and take the goulash off
the heat.
14. Allow the goulash to cool down for about 10 minutes and serve or allow
the goulash to cool down longer before storing.
date
container 40°F or 3°C after microwave
M/L preparation
Reheat in
microwave
14. Golden Tofu Noodle Bowl
Calories: 547 kcal.
Carbs: 63.3g.
Fat: 22.4.
Protein: 23.3g.
Fiber: 9.3g.
Sugar: 12.7g.
INGREDIENTS:
1½ cups brown rice or rice noodles
1 cup firm tofu (cubed)
2 tbsp. coconut oil
1 radish (sliced)
1 carrot (large, peeled)
½ cucumber (sliced)
1 cup edamame (shelled)
¼ cup pickled red cabbage (optional)
Roasted sesame seeds (optional)
Soy hoisin sauce:
1 tsp. sriracha (or tabasco)
¼ cup soy sauce
1 lime (squeezed)
METHOD:
1. Cook the rice (or noodles) according to the recipe or package instructions.
2. Put in all sauce ingredients into a small bowl and stir well. Set the sauce
aside.
3. Boil some water in a medium pot.
4. Steam the edamame in a sieve above the boiling water for about 5 minutes
and shell them.
5. Take a large skillet, put it on medium heat and add the coconut oil.
6. Stir fry the tofu for about 5 minutes until brown before stirring in the
hoisin sauce.
7. Serve the cooked rice or noodles with the tofu and sauce in a bowl.
8. Top the dish with the steamed edamame, carrot, cucumber and raw radish.
9. Add the optional roasted sesame seeds and pickled red cabbage.
10. Serve and enjoy or store the fresh and cooked ingredients in multiple-
compartment containers!
date
3-section Fridge at 38 – 4-5 days Reheat in
airtight 40°F or 3°C after pot or
container preparation microwave
M/L or/and
Ziploc bags
3-section Freezer at 60 days Thaw at
airtight -1°F or -20°C after room
container preparation temperature.
M/L or/and Reheat in
Ziploc bags pot or
microwave
Note: store the rice, tofu and vegetables in 3-section

containers or separate containers. Serve the meal with
some extra (fresh or pre-made) soy hoisin sauce to add
more flavor!
15. Tempeh Curry
Serves: 4 | Prep Time: ~ 20 min |
Calories: 411 kcal.
Carbs: 44.5g.
Fat: 13.7g.
Protein: 27.5g.
Fiber: 8.4g.
Sugar: 4.4g.
INGREDIENTS:
15 oz. tempeh
2 cups quinoa
½ cup red bell pepper (chopped)
½ cup purple cabbage (shredded)
½ cup sweet potato (finely chopped)
2 cups kale (chopped)
2 cups broccoli florets (chopped, fresh or frozen)
Tempeh seasoning:
3 tbsp. soy sauce
3 tbsp. sesame oil
3 tsp. rice vinegar
1 tsp. chili flakes (optional)
Cashew Curry Sauce:
½ cup cashew cheese spread (see recipe)
¼ cup coconut cream
¼ cup coconut milk
2 tbsp. soy sauce
3 tsp. rice vinegar
2 tsp. red curry paste
METHOD:
2. Use a sharp cutting knife to cut the tempeh into small, thin squares.
3. Transfer the tempeh squares to a medium sized bowl.
4. Marinate the squares with soy sauce, sesame oil and rice vinegar.
5. Carefully stir the tempeh and allow the squares to sit in the seasoning for
10 minutes.
6. Stir-fry the marinated tempeh in a large skillet with the chopped bell
pepper, cabbage and sweet potato for about 5 minutes.
7. Take the skillet off the heat and set the stir-fried tempeh and veggies
aside.
8. Fill a large pot with water and bring it to a boil.
9. Steam or cook the chopped broccoli florets in a sieve for about 3 minutes
and set aside.
10. Reuse the large pot and add all the curry sauce ingredients.
11. Put the pot on low heat and gently whisk the ingredients until a smooth
creamy sauce has formed.
12. Stir in the freshly chopped kale, cooked broccoli, fried tempeh and
veggies.
13. Add the quinoa to the curry mixture in the pot and mix.
14. Enjoy warm or store for later!
date
M/L preparation
Reheat in
microwave
Whole Food Dinners
1. Crunchy Sesame Tofu
Calories: 654 kcal.
Carbs 35.4g.
Fat: 41.9.
Protein: 33.9g.
Fiber: 9.1g.
Sugar: 22g.
INGREDIENTS:
3 tbsp. sesame oil
2 cups firm tofu (cubed)
¼ cup soy sauce
2 zucchinis (medium, sliced into noodles)
2 tbsp. roasted sesame seeds (optional)
1 green onion (sliced, optional)
Sesame peanut topping:
½ cup peanut butter
¼ cup soy sauce
¼ cup rice vinegar
2 tsp. chili flakes
2 tbsp. maple syrup
5g. of fresh ginger (peeled, chopped)
3 garlic cloves
METHOD:
1. Put a large skillet on medium heat and add 2 tablespoons of sesame oil.
2. Put in the cubed tofu and sauté these until light brown.
3. Add the first ¼ cup of soy sauce and stir well.
4. Turn the heat down to low and allow the tofu to absorb the soy sauce until
the tofu is slightly crisp.
5. Put the crispy tofu aside for later.
6. Take a blender and mix all the sesame peanut topping ingredients.
7. Mix the tofu with the sesame peanut topping.
8. Serve the raw zucchini noodles with the crispy tofu and sauce in a medium
bowl.
9. Top the dish with the optional roasted sesame seeds and green onion
slices.
10. Serve and enjoy right away or store the ingredients separately!
date
3-section Fridge at 38 – 4-5 days Reheat in
airtight 40°F or 3°C after pot or
container preparation microwave
M/L or/and
Ziploc bags
airtight -1°F or after room
container -20°C preparation temperature.
M/L or/and Reheat in
Ziploc bags pot or
microwave
Note: keep the zucchini noodles, tofu and toppings in a 3

or 4-section container, separate containers and/or Ziploc
bags.
2. Bean Burritos
Calories: 408 kcal.
Carbs: 76.25g.
Fat: 11.4g.
Protein: 14.5g.
Fiber: 14.4g.
Sugar: 4.6g.
INGREDIENTS:
1 cup dry quinoa
4 tortillas (large, whole wheat)
2 tbsp. olive oil
3 cloves garlic (minced)
1 zucchini (medium, quartered vertically)
1 green bell pepper (medium, pitted, diced)
1 tomato (medium, diced)
1 (100g) can sweet corn (drained)
1 tbsp. fresh lime juice
Optional: special spiced pesto
1 cup cilantro leaves
¼ cup cashews (raw)
¼ cup olive oil
1 clove garlic
1 jalapeño pepper (small, seeded)
1 tbsp. lime juice
METHOD:
2. Cook the quinoa according to the recipe.
3. Put a large skillet on medium heat and add the olive oil.
4. Add the garlic, zucchini and bell pepper.
5. Stir the vegetables for about 10 minutes while adding the tomato and corn.
6. Transfer the vegetables to a large bowl.
7. Top the veggies with salt and black pepper to taste and stir well.
8. Prepare the optional pesto by blending all the special spiced pesto
ingredients in a blender or food processor.
9. Top the veggies in the bowl with the optional pesto and stir well for about
2 minutes.
10. Scoop a portion of cooked beans and quinoa onto a tortilla.
11. Add some of the vegetable mixture with the optional pesto to the
tortilla.
12. Top the mixture with some fresh lime juice.
13. Wrap the tortilla tightly and enjoy or store!
date
M/L or preparation
aluminum
foil.
M/L or preparation temperature.
aluminum Reheat in
foil. microwave
Tip: wrap each prepared burrito in aluminum foil before

storing in a storage container or Ziploc bag. WARNING:
Do NOT microwave aluminum foil!
3. Cashew Spaghetti with
Asparagus
Calories: 495 kcal.
Carbs: 53.7g.
Fat: 23.6g.
Protein: 17g.
Fiber: 11g.
Sugar: 7g.
INGREDIENTS:
1 lb. whole-wheat spaghetti
5 tsp. olive oil
1 onion (large, chopped)
6 cloves garlic (chopped)
1 cup cashews (raw)
1 cup hot water
1 tbsp. tahini
1 lemon (medium, juiced)
1 tbsp. Dijon mustard
½ tbsp. smoked paprika powder
½ tbsp. sweet paprika powder
¼ tsp. nutmeg
1 cup almond milk (unsweetened)
2 cups asparagus (chopped)
½ cup peas
METHOD:
1. Fill a large pot with water, add some salt and bring it to a boil.
2. Cook the whole-wheat spaghetti according to the instructions or for 10-14
minutes.
3. In the meantime, take a medium skillet and add 3 tablespoons olive oil.
4. Put the skillet on medium heat and fry the onions and garlic until softened.
5. Blend the raw cashews with hot water in a blender for about 5 minutes.
6. Add the sautéed garlic, onion, tahini, lemon juice, Dijon mustard, yeast,
paprika powders, nutmeg, salt and pepper to the blender.
7. Blend all these ingredients until the mixture has the consistency of a
sauce.
8. Transfer the sauce to the previously used skillet and put it on medium
heat.
9. Add the almond milk to the sauce and stir until the creamy substance has
the desired thickness.
10. Drain the pasta and set it aside.
11. Fill up the pot with fresh water and bring to a boil.
12. Cook the chopped asparagus and peas with the remaining 2 tablespoons
olive oil.
13. Drain the water from the pot after the vegetables are cooked.
14. Add the cooked spaghetti back in and stir well.
15. Pour the creamy sauce on top when serving.
16. Mix well and add more spices, salt or pepper to taste.
17. Enjoy!
date
container L 40°F or 3°C after pot or
container L -1°F or -20°C after room
Reheat in
pot or
microwave
4. ‘Veggieful’ Chili
Calories: 256 kcal.
Carbs: 43.6g.
Fat: 4.5gr.
Protein: 13g.
Fiber: 16.8g.
Sugar: 8.5g.
INGREDIENTS:
1½ cups raw black beans
1½ cups raw kidney beans
2 tbsp. olive oil
2 red onions (medium, diced)
1 clove garlic (minced)
2 tsp. cumin
¼ tsp. cayenne pepper
2 tsp. oregano
1 zucchini (medium, diced)
1 yellow squash (small, diced)
1 red bell pepper (small, diced)
2 cups water
1 jalapeño (medium, diced)
1 cup tomato paste
1 (200g) can sweet corn (drained)
1 tbsp. chili powder
METHOD:
1. Prepare the black and kidney beans according to the method.
2. Take a large pan, put it on medium high heat and add the olive oil.
3. Sautee the diced red onions for about 5 minutes.
4. Blend in the garlic, cumin, cayenne pepper, oregano while stirring.
5. Add the diced zucchini, squash, bell pepper and stir again.
6. Allow the mixture to fry for a few minutes while constantly stirring.
7. Lower the heat to medium and add 2 cups of water, jalapeño, tomato
paste, corn and cooked beans.
8. Stir well while adding the chili powder, salt and optionally more pepper to
taste.
9. Reduce the heat to low, cover the pan and let the chili simmer for about 20
minutes.
10. Add more spices like cumin, oregano, chili powder or cayenne pepper
to taste.
11. Serve and enjoy warm or allow the chili to cool down to store it in
containers!
date
compartment 40°F or 3°C after microwave
airtight preparation
container M
2- Freezer at 60 days Thaw at
compartment -1°F or -20°C after room
airtight preparation temperature.
container M Reheat in
microwave
Note: keep the black beans separated from the chili. Use a
2-compartment or two separate containers to store each
meal.
5. Spicy Beet Bowl
Calories: 445 kcal.
Carbs: 48.7g.
Fat: 20.5g.
Protein: 16.4g.
Fiber: 17.3g.
Sugar: 14.2g.
INGREDIENTS:
Bowl contents:
1 cup dry sushi rice
3 Chioggia beets (medium, sliced)
¼ lemon (fresh, juice)
2-4 tsp. olive oil
2g. fresh ginger (peeled, cut)
2 cups edamame beans
2 tsp. olive oil
2 green onions (sliced)
1 carrot (big, sliced)
Salt to taste
3 tsp. roasted sesame seeds (optional)
Handful nori flakes (optional)
Wasabi avocado paste:
1 avocado (big, peeled and pitted)
¼ lemon (fresh, juice)
2 tsp. wasabi powder
Salt to taste
METHOD:
2. Cook the sushi rice according to the recipe.
3. Wrap the sliced Chioggia beets in aluminum foil.
4. Transfer the packed beet slices to a baking tray and put it in the oven.
5. Roast the beets for about 45 minutes. Take the tray out and set it aside.
6. Scoop out the avocado flesh and cut it into small pieces.
7. Transfer the avocado to a small bowl and add half of the lemon juice,
wasabi powder and salt to taste.
8. Mash until the avocado mixture is creamy and set aside.
9. Take a large bowl and mix in the other half of the lemon juice, olive oil,
ginger and more salt to taste.
10. Take the foil off the roasted beets and put the slices in this large bowl.
11. Boil some water in a medium pot.
12. Steam the edamame beans topped with a pinch of salt in a sieve above
the boiling water for about 5 minutes.
13. Top the edamame with a pinch of olive oil and salt to taste. Set the
beans aside.
14. Take a medium bowl for serving and add the rice, beets and steamed
edamame.
15. Top the dish with the wasabi avocado paste, green onion slices, carrot
slices, optional roasted sesame seeds and nori flakes.
16. Serve and enjoy or store the ingredients separately for another day!
date
4-section Fridge at 38 – 2 days after Reheat in
airtight 40°F or 3°C preparation pot or
container microwave
and/or and add
Ziploc bags toppings
after heating.
airtight -1°F or after room
container -20°C preparation temperature.
and/or Reheat in
Ziploc bags pot or
microwave
and add
toppings
after heating.
Note: keep the rice, roasted beet slices, vegetables and the
avocado wasabi paste in a 4-section container, separate
containers and/or Ziploc bags.
6. Coconut Tofu Curry

Calories: 449 kcal
Carbs: 38.7 g.
Fat: 23 g.
Protein: 21.8 g.
Fiber: 8.6 g.
Sugar: 18.8 g.
INGREDIENTS:
1 14-oz. block firm tofu
2 tsp. coconut oil
1 medium sweet onion (diced)
1 13-oz. can reduced-fat coconut milk
1 cup tomatoes (fresh, diced)
1 cup snap peas
1½ inch ginger (finely minced)
1 tsp. curry powder
1 tsp. tumeric
1 tsp. cumin
½ tsp. red pepper flakes
1 tsp. agave nectar (or sweet substitute)
METHOD:
1. Cut the tofu into ½-inch cubes.
2. Heat the coconut oil in a large skillet over medium-high heat.
3. Add the tofu and cook for about 5 minutes.
4. Stir in the garlic and diced onions, and sauté until the onions are
transparent (for about 5 to 10 minutes); add the ginger while stirring.
5. Add in the coconut milk, tomatoes, agave nectar, snap peas, and remaining
spices.
6. Combine thoroughly, cover, and cook on low heat; remove after 10
minutes of cooking.
7. For serving, scoop the curry into a bowl or over rice.
8. Enjoy right away, or, store the curry in an airtight container to enjoy later!
date
Reheat in
pot or
microwave
Note: Add any other fresh vegetables you have on hand to

this dish!
7. Tahini Falafels

Calories: 220 kcal
Carbs: 28 g.
Fat: 7.3 g.
Protein: 10.5 g.
Fiber: 8 g.
Sugar: 3.9 g.
INGREDIENTS:
2 cups dry chickpeas
2 cups broccoli florets
2 tsp. cumin
1 tsp. olive oil
½ tsp. lemon juice
½ tsp. paprika
¼ tsp. tumeric
Dash of salt
2 tbsp. tahini
METHOD:
4. Meanwhile, place the broccoli florets in a large skillet and drizzle them
with the olive oil and salt.
5. Roast the broccoli until the florets tender and brown, over medium-high
heat, for 5 to 10 minutes; set aside and allow to cool a little.
6. Place the cooled broccoli with all the remaining ingredients—except the
tahini—into a food processor. Blend on low for 2-3 minutes, until most
large lumps are gone.
7. Line a baking pan with parchment paper. Press the falafel dough into 8
equal-sized patties, and place them evenly-spaced apart on the parchment.
8. Bake the falafels until they are brown and crisp on the outside, for roughly
10 to 15 minutes. Make sure to flip them halfway through to ensure even
cooking.
9. Serve with tahini as topping, or, let the falafel cool down and store for
later.
date
Reheat in
pot or
microwave
Note: These falafels also taste great in gluten-free pitas

and topped with vegan garlic sauce!
Tip: The falafel will taste dry if the mixture is too chunky,
and it will fall apart if blended for too long. Aim for a
mixture that has some mid-sized lumps remaining.
8. Green Thai Curry

Calories: 327 kcal
Carbs: 35.6 g.
Fat: 14.9 g.
Protein: 12.5 g.
Fiber: 6.8 g.
Sugar: 10.5 g.
INGREDIENTS:
1 cup white rice
½ cup dry chickpeas
2 tbsp. olive oil
1 14-oz. package firm tofu (drained)
1 medium green bell pepper
½ white onion (diced)
2 tbsp. green curry paste
1 cup reduced-fat coconut milk
1 cup water (alternatively use vegetable broth, see recipe)
1 cup peas (fresh or frozen)
⅓ cup fresh Thai basil (chopped)
2 tbsp. maple syrup (or other sweetener)
½ tsp. lime juice
Dash of salt
METHOD:
1. Prepare the rice according to the recipe.
2. Prepare the chickpeas according to method.
3. Cut the tofu into ½-inch pieces.
4. Heat up the olive oil in a large skillet over medium-high heat and and fry
the tofu about 3 minutes per side.
5. Remove the skillet from the stove and and set the tofu aside in a medium-
sized bowl with the cooked chickpeas.
6. Using the same skillet over medium-high heat, add the bell pepper and
onions and sauté until they are softened, for about 5 minutes.
7. Remove the skillet from the heat, add the green curry paste, vegetable
broth, and coconut milk to the skillet.
8. Stir until the curry paste is well incorporated; then add the tofu, chickpeas,
and peas to the mixture and cook for 10 more minutes.
9. Drop in the Thai basil, maple syrup, and salt, and bring the mixture back
up to a low cooking bubble, stirring constantly for about 3 minutes.
Remove from heat.
10. Serve with rice, topped with additional chopped Thai basil, or store for
later!
date
Airtight preparation microwave
container
M/L
Airtight -20°C temperature;
container Reheat in
M/L pot or
microwave
Note: Easily customize this dish by adding more

vegetables you have on hand!
Tip: Small cubes of tofu will cook too quickly for this dish.
Make sure they’re at least half an inch for the best results.
Store the curry and rice separately.
9. Cuban Tempeh Buddha Bowl

Calories: 343 kcal
Carbs: 27.4 g.
Fat: 18.3 g.
Protein: 17.1 g.
Fiber: 4.7 g.
Sugar: 0.7 g.
INGREDIENTS:
1 cup basmati rice
1 14-oz. package tempeh (thinly sliced)
1 cup water (alternatively use vegetable broth, see recipe)
2 tsp. chili powder
1 tsp. lime juice
1¼ tsp. cumin
1 pinch of salt
1 tsp. tumeric
2 tbsp. coconut oil
1 medium avocado (pitted, peeled, diced)
METHOD:
1. Prepare the rice according the recipe.
2. Prepare the black beans according the method.
3. Mix the vegetable broth, chili powder, cumin, turmeric, salt, and lime
juice in a large bowl.
4. Add the tempeh and let it marinate in the fridge for up to 3 hours.
5. Heat up a frying pan with the coconut oil on medium-high heat and add
the tempeh with the marinating juices.
6. Bring everything to a boil, turn down the heat, and cook over low heat
until the broth is gone—10 to 15 minutes.
7. Serve the tempeh in a bowl with a scoop of rice, and top with the cooked
black beans and diced avocado.
date
Reheat in
pot or
microwave
Note: You can also top these buddha bowls with some
cherry tomatoes, salsa, and/or vegan sour cream.
Tip: Undercooked tempeh will be chewy; cook the slices
until they are brown and crispy for the best flavor.
10. Baked Enchilada Bowls

Calories: 417 kcal
Carbs: 34.6 g.
Fat: 27.1 g.
Protein: 15.6 g.
Fiber: 7.2 g.
Sugar: 6.9 g.
INGREDIENTS:
1 large sweet potato
4 tbsp. olive oil
2 cups enchilada sauce (see recipe)
1 green bell pepper (fresh or a frozen red/green mix)
½ purple onion (diced)
1 14-oz. package firm tofu
½ cup cashews (chopped)
1 tsp. cumin
1 tsp. paprika
1 tsp. garlic powder
1 tsp. salt
½ cup vegan cheese (see recipe)
1 tbsp. chopped jalapeños (optional)
METHOD:
2. Preheat oven to 400°F / 200°C .
3. Cut the sweet potatoes into ¼-inch cubes and place them in a bowl with 2
tablespoons of the olive oil, the garlic powder and ½ teaspoon of salt; toss
well and make sure the sweet potatoes get coated evenly.
4. Arrange the sweet potatoes in a single layer on a baking pan. Place the pan
in the oven and bake until the potato cubes begin to soften, for 15-20
minutes.
5. Meanwhile, dice up the bell pepper, onion, and tofu into ¼-inch cubes and
place all in the previously used bowl with the remaining olive oil, cashews
and ½ teaspoon of salt.
6. Stir the ingredients thoroughly to make sure everything gets coated
evenly.
7. After removing the potatoes from the oven, add the tofu, peppers, and
onions to the baking pan and stir until combined.
8. Put the baking pan back into the oven for an additional 10 minutes, until
the onions are browned and peppers are soft.
9. Remove the pan from the oven and place the contents into a casserole
dish.
10. Add the cooked black beans, enchilada sauce, and spices to the
casserole dish, mixing everything until it’s evenly distributed.
11. Top with a layer of vegan cheese and return to oven until it is melted,
around 15 minutes.
12. Serve in a bowl topped with the optional jalapeños, or store for later!
date
Reheat in
pot or
microwave
Note: Raw purple onions, avocado slices, and/or salsa

make great toppings.
Tip: Don’t overcook the sweet potatoes! They’ll continue

cooking later in the recipe.
Snacks for Energy and Recovery
1. Gluten-Free Energy Crackers
Calories: 209 kcal
Carbs: 10.3 g.
Fat: 15.6 g.
Protein: 6.9 g.
Fiber: 6.3 g.
Sugar: 0.7 g.
INGREDIENTS:
¼ cup flax seeds
¼ cup chia seeds
¾ cup water
1 tbsp. garlic (minced)
½ tbsp. onion flakes (alternatively use onion powder)
½ cup pumpkin seeds (chopped)
¼ cup peanuts (crushed)
¼ cup cashews (crushed)
¼ cup sesame seeds
¼ tsp. paprika powder
METHOD:
2. Take a large bowl and combine the water, garlic, onion flakes, and
paprika. Whisk until everything is combined thoroughly.
3. Add the flax seeds, chia seeds, pumpkin seeds, peanuts, cashews, and
sesame seeds to the bowl.
4. Stir everything well, while adding pinches of salt and pepper to taste, until
it is thoroughly combined.
5. Line a baking sheet with parchment paper and spread out the mixture in a
thin and even layer across the parchment paper.
6. Bake for 20-25 minutes.
7. Remove the pan from the oven and flip over the flat chunk so that the
other side can crisp.
8. Cut the chunk into squares or triangles, depending on preference and put
the pan back into the oven and bake until the bars have turned golden
brown, around 30 minutes.
9. Allow the crackers to cool before serving or storing. Enjoy!
date
container L 40°F or 3°C after pot or
container L -1°F or preparation room
-20°C temperature
Note: Experiment with extra seeds, nuts, and spices. Try

different combinations for an endless variety of energy
cracker flavors!
Tip: A thin layer of the mixture will make thin crackers,

while a thicker layer will make thicker crackers. Thicker
crackers will take longer to crisp in the oven.
2. Flaxseed Yogurt

Calories: 220 kcal.
Carbs: 9.2g
Fat: 16.9g
Protein: 10g
Fiber: 7.4g
Sugar: 0.7g
INGREDIENTS:
2 cups water
½ cup hemp seeds
½ cup flax seeds
1 cup almond milk
2 tsp. psyllium husk
¼ cup lemon juice
¼ tsp. stevia
METHOD:
1. Soak the flax seeds according the method. Drain the excess water.
2. Add 1 cup of boiling water to a heat resistant blender.
3. Continue to add the dry and soaked seeds.
4. Blend the ingredients for about 4 minutes.
5. Pour another cup of water, the almond milk and psyllium husk in the
blender. Blend the mix again for 30 seconds.
6. Finally, add the lemon juice and stevia. Blend for another few seconds.
7. Pour the flaxseed yogurt into a container and put it in the fridge.
8. Serve the flaxseed yogurt chilled and enjoy or divide the yogurt for
storing.
date
M preparation
Airtight Freezer at 60 days Thaw in
container -1°F or after fridge.
M -20°C preparation
Tip: the ingredients listed are good to produce 4 portions.

Divide the yogurt over 4 airtight containers to serve or
store the yogurt in portion sizes.
3. Mexikale Crisps

Calories: 313 kcal.
Carbs: 33.4g.
Fat: 14.6g.
Protein: 12g.
Fiber: 7g.
Sugar: 0.3g.
INGREDIENTS:
8 cups kale leaves (large, chopped)
2 tbsp. avocado oil
1 tsp. garlic powder
1 tsp. ground cumin
½ tsp. chili powder
1 tsp. dried oregano
1 tsp. dried cilantro
METHOD:
1. Preheat the oven to 350°F or 175°C.
2. Line a baking tray with parchment paper and set it aside.
3. Absorb any remaining water from the chopped kale leaves with paper
towels.
4. Place the chopped leaves in a large bowl and add the avocado oil, yeast
and seasonings.
5. Mix and shake well before adding more yeast and extra seasonings if
desired. Mix all the ingredients again.
6. Spread out the kale chips on the baking tray.
7. Bake the kale in the oven for 10-15 minutes. Check every minute after the
10-minute mark until the preferred crispiness is reached.
8. Take the tray out of the oven and set it aside to cool down.
9. Serve and enjoy or store in a container for later!
date
preparation
container M -1°F or -20°C after room
4. Overnight Cookie Dough Oats

Calories: 316 kcal
Carbs: 22.7 g.
Fat: 11.3 g.
Protein: 30.7 g.
Fiber: 4.2 g.
Sugar: 1.3 g.
INGREDIENTS:
1 cup almond milk (sweetened)
½ cup quick or rolled oats
2 scoops vegan protein powder (vanilla flavor)
1 tbsp. flaxseeds
1 tbsp. maple syrup (optional)
1 tbsp. carob chips (optional)
METHOD:
1. Take a lidded bowl or jar and add the oats, flaxseed, protein powder, and
almond milk.
2. Stir until everything is thoroughly combined and the mixture looks runny;
if not, add a little more almond milk.
3. Blend in the peanut butter with a spoon until everything is mixed well.
4. Place or close the lid on the bowl or jar and transfer it to the refrigerator.
5. Allow the jar to sit overnight—or for at least five hours—so the flavors
can set.
6. Serve the dough oats, and if desired, topped with the optional carob chips
and a small cap of maple syrup.
7. Enjoy immediately, or store without the optional ingredients in an airtight
container.
date
Airtight Fridge at 38 – 3-4 days Consume
container 40°F or 3°C after chilled
M/L preparation
Note: Make sure the oats are certified gluten-free for a

gluten-free snack!
Tip: You can substitute the peanut butter with almond or

cashew butter. Replacing the butter will also result in a
creamy thick mixture.
5. Hazelnut & Chocolate Bars

Calories: 296 kcal
Carbs: 21.3 g.
Fat: 14.2 g.
Protein: 20.6 g.
Fiber: 3 g.
Sugar: 12.7 g.
INGREDIENTS:
1 cup vegan chocolate protein powder
¼ cup hazelnuts (chopped)
¼ cup unsweetened cocoa powder
⅓ cup almond milk
¼ cup cashew butter
3 tbsp. brown rice syrup
METHOD:
1. In a large bowl, add the protein powder, cocoa, and hazelnuts; mix with a
whisk to combine evenly.
2. Continue by adding the almond milk, cashew butter, and brown rice syrup;
use the whisk or a small spatula to combine all ingredients thoroughly.
Eventually the mixture should feel doughy and slightly sticky to the touch.
3. Lay out a sheet of parchment paper on a baking tray and place the dough
in the middle. Press it out with your hands or a rolling pin until it’s a ½-
inch-thick square.
4. Put the baking tray in the fridge for 4 hours, or the freezer for 1½ hours.
5. Slice the chunk into 8 equal bars, and then serve and enjoy. Or, store for
another day!
date
M/L or preparation
Ziploc bag
M/L or -20°C temperature
Ziploc bag
Note: Garnish with crushed hazelnuts or almonds for

more crunch!
Tip: If the dough is too wet or sticky, add more cocoa or
protein powder until you can handle it easily.
6. Chewy Almond Butter Balls

Calories: 329 kcal
Carbs: 24.6 g.
Fat: 16.5 g.
Protein: 20.6 g.
Fiber: 1 g.
Sugar: 15.2 g.
INGREDIENTS:
2 tbsp. maple syrup
½ cup vegan protein powder (vanilla or chocolate flavor)
¼ cup almond butter
1 tbsp. pure vanilla extract
1 cup puffy rice cereal
1 tbsp. carob chips
METHOD:
1. Take a large bowl and thoroughly mix the maple syrup, protein powder,
almond butter, and vanilla.
2. Microwave the bowl until the ingredients are heated through and the syrup
and butter are melted, for about 40 seconds.
3. Add the puffy rice cereal and carob chips. Stir everything together evenly
one more time.
4. Line a sheet pan with parchment paper, and using a spoon, scoop out the
mixture and shape it into small-to-medium sized balls with your hands.
5. Press these balls firmly together to prevent crumbling and place them onto
the pan with parchment paper.
6. Put the pan in the freezer for about 1 hour, or leave in the fridge for 4
hours.
7. Enjoy the balls cold or thawed at room temperature. Alternatively, store
them in a container or Ziploc bag to enjoy later.
date
Airtight Fridge at 38 – 3-4 days Enjoy
container 40°F or 3°C after chilled or at
M/L or preparation room
Ziploc bag temperature
Airtight Freezer at 60 days after Thaw in the
container -1°F or preparation fridge or at
M/L or -20°C room
Ziploc bag temperature
Note: Substitute a gluten-free version of the puffy rice

cereal in this easy snack.
Tip: Almond or peanut butter will hold these treats

together better than creamier butters like cashew.
7. Cranberry Vanilla Protein Bars

Calories: 243 kcal
Carbs: 22.9 g.
Fat: 9.6 g.
Protein: 16.1 g.
Fiber: 3.1 g.
Sugar: 9.9 g.
INGREDIENTS:
1 cup old-fashioned oats
2 cups vegan protein powder (vanilla flavor)
⅓ cup shredded coconut
½ cup cashew butter
½ cup dried cranberries
¼ cup maple syrup
¼ cup chia seeds
1 tbsp. almond or soy milk
1 tbsp. pure vanilla extract
METHOD:
1. Line a square 8x8” baking dish with parchment paper and set it aside.
2. Add the oats, protein powder, and shredded coconut to a food processor
and blend until they resemble a fine powder.
3. Transfer the blended ingredients to a large mixing bowl and add the
remaining ingredients; mix with a spoon until everything is thoroughly
combined.
4. Move the dough to the baking dish and press it down evenly until flattened
as much as possible.
5. Place the dish into the freezer until set and firm, around 1½ hours.
6. To serve, slice the chunk into 8 even bars, and enjoy, share, or store!
date
Airtight Fridge at 38 – 6-7 days Serve chilled
container 40°F or 3°C after or at room
M/L or preparation temperature
Ziploc bag
Ziploc bag
Note: Dried cherries also make a great addition to these

bars!
Tip: Use another flavor plant-based protein powder to alter

the taste of these bars.
8. Mocha Chocolate Brownie Bars

Calories: 213 kcal
Carbs: 17.3 g.
Fat: 3.8 g.
Protein: 27.3 g.
Fiber: 3.7 g.
Sugar: 6.1 g.
INGREDIENTS:
2½ cups vegan protein powder (chocolate or vanilla)
½ cup cocoa powder
½ cup old-fashioned or quick oats
1 tsp. pure vanilla extract
¼ tsp. nutmeg
2 tbsp. agave nectar
1 cup brewed coffee (cold)
METHOD:
1. Line a square baking dish with parchment paper and set it aside.
2. Mix the dry ingredients together in a large bowl.
3. Slowly incorporate the agave nectar, vanilla extract, and cold coffee while
stirring constantly until all the lumps in the mixture have disappeared.
4. Pour the batter into the dish, while making sure to press it into the corners.
5. Place the dish into the refrigerator until firm, or for about 4 hours.
Alternatively use the freezer for just 1 hour.
6. Slice the chunk into 6 even squares, and enjoy, share, or store!
date
M/L or preparation
Ziploc bag
Ziploc bag
Note: These brownies are even better when they’re

garnished with crushed hazelnuts or almonds!
Tip: Press the batter down firmly in the dish with a spoon
to remove any air bubbles.
9. High Protein Cake Batter
Smoothie
Calories: 241 kcal
Carbs: 27.2 g.
Fat: 7.6 g.
Protein: 16 g.
Fiber: 2.5 g.
Sugar: 12.4 g.
INGREDIENTS:
1 large banana (frozen)
1 cup almond milk (alternatively use soy milk)
¼ cup quick oats
4 tbsp. vegan protein powder (chocolate flavor)
1 tbsp. cashew butter
1 tsp. cinnamon
1 tsp. pure vanilla extract
¼ tsp. nutmeg
METHOD:
1. Mix the oats and almond milk in a small bowl or jar.
2. Place the bowl in the fridge until the oats have softened, for about 1 hour.
3. Add the oats and milk mixture along with the remaining ingredients to a
blender.
4. Blend on high speed until it is smooth and all lumps have disappeared.
5. Serve in tall glasses with an extra sprinkle of cinnamon on top, or store to
enjoy later.
date
thermos, 40°F or 3°C after
cup, or jar preparation
Airtight Freezer at 60 days after Thaw in the
container -1°F or preparation fridge
S/M or jar -20°C
Note: Other butters, like almond or peanut butter, will

also work in this smoothie.
Tip: Soaking the oats prevents them from becoming gritty

after blending.
10. High Protein Black Bean Dip

Calories: 398 kcal
Carbs: 63 g.
Fat: 6.6 g.
Protein: 21.3 g.
Fiber: 16 g.
Sugar: 3.5 g.
INGREDIENTS:
4 cups black beans (cooked, rinsed, drained)
2 tbsp. onion powder
1 tbsp. olive oil
1 tbsp. lemon juice
¼ tsp. salt + salt to taste
METHOD:
1. Place black beans in a large bowl and mash them with a fork until
everything is mostly smooth.
2. Stir in the remaining ingredients and incorporate thoroughly. The mixture
should be smooth and creamy.
3. Add some additional salt and lemon juice to taste and serve at room
temperature.
date
Airtight Fridge at 38 – 5 days after Reheat in
container 40°F or 3°C preparation microwave
S/M/L or serve cold
Airtight Freezer at 30 days after Reheat in
container -1°F or preparation microwave
S/M/L -20°C or serve cold
Note: Serve with slices of broccoli, carrots, and celery for

a classic veggie dip.
11. Chocolate, Quinoa & Zucchini
Muffins

Calories: 354 kcal
Carbs: 30.4 g.
Fat: 19.4 g.
Protein: 14.2 g.
Fiber: 3.7 g.
Sugar: 19.7 g.
INGREDIENTS:
½ cup dry quinoa
2 tbsp. coconut oil
1½ cups almond flour
½ cup walnuts (chopped)
2 large bananas
½ cup applesauce
¼ cup maple syrup
½ cup zucchini (shredded)
1 cup vegan protein powder (vanilla or chocolate flavor)
½ cup vegan dark chocolate chips (alternatively use cacao powder)
3-5 tbsp. almond milk
2 tsp. baking powder
½ tsp. cinnamon
½ tsp. vanilla extract
½ tsp. nutmeg
pinch of salt
½ cup water (optional)
METHOD:
1. Prepare the quinoa according to the recipe and set aside.
2. Preheat the oven to 400°F / 200°C .
3. Line an 8-cup muffin pan with baking cups, spray with coconut oil, and
set aside.
4. In a large bowl, mix together the flour, cooked quinoa, nutmeg, walnuts,
cinnamon, salt, and baking powder.
5. Take a second bowl and mash the bananas with a fork, and then combine
the mashed bananas with the applesauce.
6. Stir in the vanilla, maple syrup, protein powder, and almond milk until all
the ingredients are distributed evenly; if necessary, add the optional water.
7. Combine the separate mixtures into one large bowl. Stir until the batter is
smooth and lumps have dissolved.
8. Finally, carefully fold in the shredded zucchini and chocolate chips.
9. Fill each of the muffin cups halfway.
10. Bake in the oven until the muffins are fluffy all the way through, for
about 20 minutes.
11. Remove from the oven and cool for at least 15 minutes before serving
or storing and enjoy!
date
Reheat in
pot or
microwave
Note: Add extra chocolate chips or oatmeal flakes on top

of the batter before baking for even tastier muffins, that
are nutritious too!
Tip: If your batter seems too runny, consider adding less

almond flour or water. If your dough is too dry, add more
almond milk or water.
HHG Readers’ Circle
Congratulations on your responsible and health-conscious decision to read
this book.
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Conclusion
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Learn how to prep protein-rich meals for the entire week from the comfort of
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Note: some recipes in 51 Plant-Based High-Protein Recipes: For Athletic
Performance and Muscle Growth are also found in Vegan Meal Prep: 30-
Day Plant-Based High-Protein & Fitness Meal Plan.
Alternatively, part one of the Vegan Meal Prep series comes with 89 recipes
and a 30-day meal plan that is applicable to different daily calorie needs
(1600, 1800, 2000, 2500, & 3000 kcal/day). Rather than a muscle-building
diet, this book and its recipes focus on saving time, reducing waste and if
desired, trimming excess weight.
Find out more about this book here!
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book by Jules Neumann, feel free to reach out to us here!
Thank you
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[1] https://draxe.com/sprout

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What ingredients are important for the recipes?

51 Plant-Based High-Protein Recipes

For Athletic Performance and Muscle Growth

STAPLE FOOD LUNCHES

WHOLE FOOD DINNERS

SNACKS FOR ENERGY AND RECOVERY

HHG READERS’ CIRCLE

Soaking and cooking time per bean or

Soaking small seeds

Sprouting small seeds

Cooking rice in a pot

Type of rice Approximate amount of water

When freezing, divide the broth into smaller portions for

Total number of ingredients: 9

Total number of ingredients: 8

Nutrition Information (per serving)

Total number of ingredients: 9

Total number of ingredients: 5

Storage Temperature Expiration Preparation

Nutrition Information (per serving)

Total number of ingredients: 11

Tip: Add between 2 and 4 teaspoons of salt!

This is a classic taste in a vegan smoothie—perfect if you

Tropical goodness in a smoothie, packed with carbs,

Cranberry protein perfection… with healthy omega 3 fats

Strawberries, orange, and protein—this smoothie is simple

This shake is full of antioxidant power and is ideal as a rest

A healthy, protein-rich “premium shake” full of nutrients,

Total number of ingredients: 7

All in one drink… almonds, soy, and plant-based

This shake has it all: fats, protein, and carbs in a tasty

An explosion of almonds and protein… it’s hard not to

Total number of ingredients: 8

Nutrition Information (per serving)

Total number of ingredients: 12

Note: Add a handful of spinach or other leafy greens for

Total number of ingredients: 15

Note: Extra sunflower seeds, roasted sesame seeds, or

Nutrition Information (per serving)

Total number of ingredients: 15

Note: Toasted almonds and walnuts taste great with the

Nutrition Information (per serving)

Total number of ingredients: 11

Tip: Use purple cabbage if possible. The milder flavor

Total number of ingredients: 13

Tip: Marinate the tempeh longer for more flavor.

Total number of ingredients: 15

Note: For authentic pho flavors, add lime juice, cilantro,

Total number of ingredients: 11

Nutrition Information (per serving)

Total number of ingredients: 9

Note: Store the wraps already prepared, or, use multiple

Nutrition Information (per serving)

Total number of ingredients: 15

Note: Top this pizza with extra toppings or other

Nutrition Information (per serving)

Total number of ingredients: 12