Plant Based High Protein Cookbook for Athletes Maintain a Low-Carb Diet for Athletic Performance, Eating Vegan 1224205560, 191416413X

Citation preview

DANE ROGERS

PLANT-BASED HIGH PROTEIN COOKBOOK FOR ATHLETES: Maintain a Low-Carb Diet for Athletic Performance, Eating Vegan. A Nutrition Guide, 100+ Veggie Recipes and a 30-Day Meal Plan to Fuel Your Workout.

© Copyright 2020 - All rights reserved. The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the author or the publisher. Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book. Either directly or indirectly. Legal Notice: This book is copyright protected. This book is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part, or the content within this book, without the consent of the author or publisher. Disclaimer Notice: Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, and reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book. By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, which are incurred as a result of the use of information contained within this document, including, but not limited to, errors, omissions, or inaccuracies.

TABLE OF CONTENTS INTRODUCTION CHAPTER 1: WHAT IS A PLANT-BASED ATHLETE? CHAPTER 2: PROTEIN REQUIREMENTS CHAPTER 3: MICRO AND MACRONUTRIENTS FOR THE PLANT-BASED ATHLETE Macronutrients Fats Proteins Carbohydrates Starches Fibers Micronutrients Measurement conversion table CHAPTER 4: BENEFITS OF A HIGH PROTEIN VEGAN DIET FOR ATHLETES Athletic Performance Improvement Increase in Nutrients and Vitamins Decrease in Inflammation Better Mood Improved Cardiovascular Health Physical Maintenance Increased Energy Quicker Recovery CHAPTER 5: ESSENTIAL RECIPES Roasted Beets Minty Tomatoes and Corn Pesto Green Beans Sage Carrots Hearty Cashew and Almond Butter Shrimp and Endives Coriander Snapper Mix Masala Scallops Tuna and Tomatoes Scallops with Almonds and Mushrooms Ginger Mushrooms CHAPTER 6: BREAKFAST RECIPES Perfect Polenta with a Dose of Cranberries & Pears Tempeh Bacon Smoked to Perfection Quiche with Cauliflower & Chickpea Tasty Oatmeal and Carrot Cake BREAKFAST MUFFINS

BREAKFAST SHAKE VEGAN SAUSAGE PATTIES TASTY VEGAN BREAKFAST BEAN SALSA BREAKFAST BREAKFAST SMOOTHIE Almond Butter Banana Overnight Oats Vegan Mango Almond Milkshake Peach & Chia Seed Breakfast Parfait Avocado Toast with White Beans Homemade Granola Country Breakfast Cereal CHAPTER 7: PROTEIN SALAD RECIPES Edamame and Noodle Salad Bean Lentil Salad with Lime Dressing Tofu Bacon Bean Salad Protein Power Salad Lentil Arugula Salad Mushrooms Lemon Salad Chickpeas and Spinach Salad Lentil radish salad A colorful protein power salad Red Cabbage and Cucumber Salad with Seitan CHAPTER 8: WHOLE AND HIGH PROTEIN LUNCH RECIPES Broccoli Rabe Red Peppers and Kale Cauliflower Alfredo Your Way Sundried Tomato Pesto Pasta Eggplant Curry One-Pot Mushroom Pasta Sweet Potato Quesadilla Steamed Broccoli with Walnut Pesto Pilaf with Garbanzos and Dried Apricots Avocado and Lime Bean Bowl CHAPTER 9: DINNER RECIPES Vegetable Medley White Beans with Collard Greens White Beans and Avocado Toast Fresh Edamame Pods with Aleppo Pepper Toast with Cannellini Beans and Pesto Roasted Chickpeas with Maple and Cinnamon Buckwheat Dinner Bulgarian Pepper baked with Cheese and Mushrooms Sauté of Green Beans ROASTED ROOT VEGETABLES GREEN BEANS, ROASTED RED PEPPERS & ONIONS BROCCOLI & CAULIFLOWER IN LEMON-DILL SAUCE VEGETABLE SALAD IN MASON JAR SWEET SPICY BEANS

Mushrooms with Herbs and White Wine CHAPTER 10: ENERGY SNACK RECIPES Coconut and Tahini Energy Squares Apricot and Raisin Chewy Bites Tuna Salad with Black Beans and Avocado Bouncing Banana Balls Spicy Avocado and Quinoa Muffins Burrito in a Jar Pistachio and Vanilla Cream Sandwich Cookies Carrot Cake Chia Pudding Peanut Chicken Rainbow Salad Wraps Fully-Loaded Blueberry Oatmeal Cookies CHAPTER 11: DIPS AND SAUCES RECIPES Caramel Apple Dip Vegan Ketchup Avocado Hummus Guacamole Vegan Mayo Peanut Sauce Pistachio Dip Smokey Tomato Jam Tasty Ranch Dressing/Dip CHAPTER 12: SMOOTHIE RECIPES Green Wheatgrass Smoothie Apple Blackberry Spin Spiced Banana Flex Peach Cabana Green Grapefruit Detox Smoothie Kiwi Pear Smoothie Raspberry Red Fusion Kiwi Spirulina Detox Smoothie Apple Kiwi Green Smoothie Green Avocado Smoothie CHAPTER 13: DESSERT RECIPES Pears Panos Granola Blondies Mixed Berry Shortcake Pear Cheesecake Orange Parfaits Granola Cereal Bars Pineapple Orange Sherbet Shudderuppers Real German Baked Apples Broiled Grapefruit CHAPTER 14: COUNTING CALORIES Work out your macros Plan meal timings and portions

Plan what foods to eat for each meal STATES OF CALORIE BALANCE How to Calculate Your Daily Calorie Needs CHAPTER 15: PLANT-BASED SUPPLEMENTS Amino Acids Creatine Testosterone Boosters Ashwagandha Pomegranate CHAPTER 16: VEGAN DIET PLAN TIPS 1. Get Sufficient Calories 2. Eat Immediately Before and After Workouts 3. Monitor Your Body Weight and Fat 4. Keep a Food Journal TYING IT ALL TOGETHER CHAPTER 17: BEST PROTEIN SOURCES FOR VEGETARIAN ATHLETES Top vegetarian protein sources Legumes Beans Pulses Lentils Chickpeas Nuts Seeds Quinoa CHAPTER 18: VEGAN VS PLANT-BASED DIET Understanding veganism A fine line differences Identifying the difference Difference in approach CHAPTER 19: 30 DAY MEAL PLAN CHAPTER 20: 30 DAY MEAL PLAN SHOPPING LIST Vegetables Fruits Grains Herbs Nuts & Seeds Various CONCLUSION

Introduction

A

nyone can set goals for themselves, but how many of those goals end up being accomplished? Often, we set goals without actually knowing what we need to accomplish those goals. It's like getting ready to leave for a trip and having no idea what to pack, no idea what you will need. And what ends up happening many times is that, because we don't know what we may need on our trip, we end up packing as many things as possible and then using only 10% of them. In doing so, we've wasted both time and energy for something that only ended up weighing us down. Similarly, with nutrition, many foods may not be what you need for your particular journey toward your goals and thus may end up doing little more than weighing down your "food suitcase". There are also many products on the market which, if not exactly what you need for your particular journey, may not only weigh you down but may actually be harmful to your health and even make it impossible for you to meet your goals or go on your journey at all. This is why so often we set high and idealistic goals but fail when it comes to achieving them. In this book, you will learn to see exactly what you need and do not need to take on your journey, which foods will help you and which foods will simply weigh you down, as well as which supplements to limit and or avoid altogether.

Chapter 1: What Is A Plant-Based Athlete?

M

any athletes believe that the consumption of animal products is necessary to get the right nutrients to perform optimally. However, this is not true. Recent research has proven differently; it is also perfectly possible to extract these nutrients from plant-based foods. Many professional athletes have switched to a vegan diet and continue to perform at the highest level, or sometimes even get better. Most vegans have eaten meat in the past, but the need to eat meat quickly disappears with the acceptance of new information, and a change of mindset. The transition to plant-based foods can be quite simple when you realize that what you have been told about protein is not true. Getting enough protein is not a problem for a vegan, but you will have to increase your nutritional intake. For an athlete, food must serve as fuel for the body that contributes to optimal performance. This also includes recovery after training. Athletes

with a balanced diet can lift more weight, exercise longer, recover faster, and thus train more. Hard-working muscles need glycogen, a type of carbohydrate that is stored in the liver and muscles. Carbohydrates, which are mainly derived from plants, feed our brain with its favorite fuel: glucose. Glucose helps us during intensive training, and it helps us to concentrate. Diets consisting of meat and other animal products provide a lot of fats, which counteract the benefits of carbohydrates. Fats cannot provide the rapid energy that is needed during intensive exercises. It doesn't matter if you run a long distance, play football or do squats.

Chapter 2: Protein Requirements

A

thletic men and women need more protein than other people do. Frequently when animal products are wiped out from the diet, it is a massive part of the protein. Without sufficient dietary protein, the sugar taken in will enter the circulation system quicker, causing insulin levels to rise rapidly (spike), and afterward decay (crash). With protein added to every meal, a "sugar crash" will not happen. Protein will supplement the starch, permitting it to enter the circulation system at a consistent rate, hence deferring the beginning of craving and supporting energy levels. Protein, an important piece of an athlete's diet, is utilized in the rebuilding procedure of muscle tissue stressed by training. During aerobic exercise at a low pulse (60-70% of highest), fat is the body's essential fuel source (90%) with protein second (10%). A six-hour-ride, for instance, would burn only protein as fuel for 36 minutes. If the dietary protein needs are not met for an athlete, muscle tissue will be catabolized; thus, the quality will decrease. A 4:1 starch to protein

proportion appears to yield the best muscle glycogen recuperation results. A modest quantity of protein (25%) joined with a high glycemic starch (sugar) has appeared to improve recuperation over the ordinary "sugar only" approach. Supplemented soy drinks are a good supplier of this proportion. Once animal products are disposed of, this is an enormous bit of the fat. The dairy business estimates fat as the level of volume, not as a level of calories. For instance, 2% milk is, in actuality, 33.5% fat. Eliminating all excess out of the diet is not the goal, albeit saturated fat should be limited for ideal performance. A low-fat diet is OK for a low to reasonably dynamic individual. Nevertheless, an exceptionally dynamic individual, particularly an athlete who follows a plant-based diet, will profit by adding high-quality fats to his or her meals. Likewise, with protein, fat helps with easing back the rate at which the sugar enters the circulation system, in this manner, giving supported, predictable energy. Dietary fat likewise helps the absorption of fat-solvent nutrients; for example, vitamin E. Vitamin E is a fantastic cancer prevention agent that will help stimulate the recuperation procedure. Cold-pressed oils, for example, flax and hemp, are essential to the vegan athlete.

Chapter 3: Micro and Macronutrients For The Plant-Based Athlete

MACRONUTRIENTS

M

acronutrients are the components in food required for an individual to develop and work. They are required in huge amounts compared to other nutrients, which is the reason they are classified as macronutrients and are generally alluded to as "macros". Macros are the calories you get from food and drinks. For the most part, macronutrients are broken into three groups: sugars, protein, and fat. Alcohol is also viewed as a macro since it gives you calories. Yet, it is considered anything but an important source of nutrition, so it is regularly forgotten about when counting macros.

Every macro gives a different calorie sum for each gram - 4 grams for each calorie for protein and carbs, and 9 grams of calories for fat (alcohol gives 7 grams for every calorie). Since macros are essential, your calories should be put into key points. Figuring out how to adjust and track your macros is a well-known way to deal with weight loss and better wellness results.

FATS Fats, like protein, are an essential dietary element - they are a great long haul source of energy

PROTEINS Protein is the "manufacturer" macro and not at all like carbs; is it essential for correct nutrition.

CARBOHYDRATES We use carbohydrates for snappy energy - they are your body's preferred source of fuel since it does not take a ton of work to get energy from carbs.

STARCHES Bland carbs are frequently alluded to as "mind-boggling” carbs.

FIBERS Numerous people do not understand that fiber is a type of starch.

MICRONUTRIENTS Called "micro" nutrients since they are required distinctly in extremely modest quantities, these substances do not give any calories however empower our bodies to deliver chemicals, hormones, and different substances imperative to improvement, malady prevention, and fertility. Micronutrients are ordinarily alluded to as nutrients and minerals. Besides, it is a satisfactory intake of these micros that help lessen your danger of incessant sickness, advance a more extended life, and improve your general prosperity. Some researchers even demonstrate that higher intakes of micros are related to an improved state of mind. Pick an assortment of nutrient thick whole foods, similar to natural products, vegetables, whole grains, and lean proteins, to build your general intake of micros.

MEASUREMENT CONVERSION TABLE

Chapter 4: Benefits of a High Protein Vegan Diet for Athletes

A

nutritious diet is a key to the preparation and performance of an athlete. The type of diet they regularly have is the extra sparkle they have to perform at a specific rate and have a preferred position over the competition. Plant-based diets have gotten very famous in recent years. Diet has become an essential part of preparing. A vegan diet contributes to an athlete's preparation and performance. Look at the benefits that athletes can pick up by going vegan.

ATHLETIC PERFORMANCE IMPROVEMENT Many sports people and athletes have turned towards a vegan diet for better wellness and performance.

I

N

V

INCREASE IN NUTRIENTS AND VITAMINS Athletes have different nutritional needs to keep up a high standard. Athletes need to prevent illness, and it has been demonstrated that the people who take a vegan or high in plant foods diet seem to become ill less frequently, conceivably in light of the safe properties of these foods.

DECREASE IN INFLAMMATION Meat-eating and elevated cholesterol levels escalate exhaustion, which can prompt uneasiness and prevent athletic performance and recuperation.

BETTER MOOD Vegans seem to be more joyful than their meat-eating counterparts.

IMPROVED CARDIOVASCULAR HEALTH The more positive cardiovascular system helps with guaranteeing you can run quicker, hop higher, and train harder with quick recuperation periods between workouts.

PHYSICAL MAINTENANCE Since plant-based diets are not loaded up with saturated fats, the physical maintenance you have to do as an athlete is genuinely easy to follow. Regardless of whether you are riding a bike and staying lean, or you need a sturdy and conditioned physical maintenance to do karate, plant-based food will help you.

INCREASED ENERGY For our bodies, animal products are complex and hard to process and can prompt tiredness and exhaustion. Plants are high in nutrients, low in fat, and give you more calories.

QUICKER RECOVERY A vegan's recovery time might be shorter, and vegans are less inclined to injuries. Since vegan diets concentrated on whole foods include numerous cancer prevention agents, they fight aggravation and stress frequently. Also, meat contains arachidonic acid, a highly inflammatory unsaturated fat, just as cortisol and c-responsive protein, which hinders recovery. A few athletes credit their diets concentrated on plants to expanded stamina and improved performance in their sports.

Chapter 5: Essential Recipes ROASTED BEETS

Preparation Time: 10 minutes Cooking Time: 30 minutes Servings: 4 Ingredients Garlic cloves Black pepper Beets Walnuts 2 tbsps. olive oil ¼ c. chopped parsley Directions: In a baking dish, combine all the ingredients and put it in the oven at 420 0F, and bake for 30 minutes. Nutrition: calories 213, fat 3, carbs 8, protein 6

MINTY TOMATOES AND CORN Preparation Time: 5 minutes Cooking Time: 0 minutes Servings: 4 Ingredients 2 c. corn 1 tbsp. rosemary vinegar 2 tbsps. chopped mint 1 lb. sliced tomatoes ¼ tsp. black pepper 2 tbsps. olive oil Directions: In a salad bowl, combine all the ingredients Nutrition: calories 277, fat 4, carbs 6, protein 12

PESTO GREEN BEANS Preparation Time: 10 minutes Cooking Time: 15 minutes Servings: 4 Ingredients 2 tbsps. olive oil 2 tsps. sweet paprika Juice of 1 lemon 2 tbsps. basil pesto 1 lb. trimmed and halved green beans ¼ tsp. black pepper 1 sliced red onion Directions: Heat a pan with the oil over medium-high heat, add the onion, stir and sauté for 5 minutes. Add the beans and the rest of the ingredients heat for 10 minutes. Nutrition: calories 288, fat 5, carbs 3, protein 6

SAGE CARROTS Preparation Time: 10 minutes Cooking Time: 30 minutes Servings: 4 Ingredients 2 tsps. sweet paprika 1 tbsp. chopped sage 2 tbsps. olive oil 1 lb. peeled and roughly cubed carrots ¼ tsp. black pepper 1 chopped red onion Directions: In a baking pan, combine the carrots with the other ingredients, mix and bake at 380 0F for 30 minutes. Nutrition: calories 200, fat 3, carbs 34, protein 12

HEARTY CASHEW AND ALMOND BUTTER Preparation Time: 5 minutes Cooking Time: 12 minutes Servings: 1 Ingredients 1 cup almonds, blanched 1/3 cup cashew nuts 2 tablespoons coconut oil ½ teaspoon cinnamon Directions Preheat your oven to 350 degrees F. Bake almonds and cashews for 12 minutes. Let them cool. Transfer to the food processor and add remaining ingredients. Add oil and keep blending until smooth. Serve and enjoy! Nutrition: calories 205, fat 1, carbs 23, protein 6

SHRIMP AND ENDIVES Preparation Time: 5 minutes Cooking Time: 12 minutes Servings: 4 Ingredients 1 pound shrimp, peeled and deveined 2 tablespoons avocado oil 2 spring onions, chopped 2 endives, shredded 1 tablespoon balsamic vinegar 1 tablespoon chives, minced A pinch of sea salt and black pepper Directions: Heat a pan with the oil over medium-high heat, add the spring onions, endives, and chives, stir and cook for 4 minutes. Add the shrimp and the rest of the ingredient, cook over medium heat for 8 minutes more, serve. Nutrition: calories 191, fat 2, carbs 11, protein 1

CORIANDER SNAPPER MIX Preparation Time: 5 minutes Cooking Time: 20 minutes Servings: 4 Ingredients 2 tablespoons olive oil 2 garlic cloves, minced 4 snapper fillets, boneless, skinless, and cubed 1 tomato, cubed 1 zucchini, cubed 1 tablespoon coriander, chopped ½ teaspoon cumin, ground ½ teaspoon rosemary, dried A pinch of salt and black pepper Directions: Heat a pan with the oil over medium-high heat, add the garlic, tomato, and zucchini and cook for 5 minutes. Add the fish and the other ingredients, cook the mix for 15 minutes more. Nutrition: calories 280, fat 4, carbs 6, protein 7

MASALA SCALLOPS Preparation Time: 10 minutes Cooking Time: 20 minutes Servings: 4 Ingredients 2 tablespoons olive oil 2 jalapenos, chopped 1 pound sea scallops A pinch of salt and black pepper ¼ teaspoon cinnamon powder 1 teaspoon garam masala 1 teaspoon coriander, ground 1 teaspoon cumin, ground 2 tablespoons cilantro, chopped Directions: Heat a pan with the oil over medium heat, add the jalapenos, cinnamon, and the other ingredients except for the scallops and cook for 10 minutes. Add the rest of the ingredients, cook for 10 minutes, serve. Nutrition: calories 251, fat 4, carbs 11, protein 17

TUNA AND TOMATOES Preparation Time: 5 minutes Cooking Time: 20 minutes Servings: 4 Ingredients 1 yellow onion, chopped 1 tablespoon olive oil 1 pound tuna fillets, boneless, skinless, and cubed 1 cup tomatoes, chopped 1 red pepper, chopped 1 teaspoon sweet paprika 1 tablespoon coriander, chopped Directions: Heat a pan with the oil over medium heat, add the onions and the pepper and cook for 5 minutes. Add the fish and the other ingredients, cook everything for 15 minutes, serve. Nutrition: calories 213, fat 4, carbs 14, protein 7

SCALLOPS WITH ALMONDS AND MUSHROOMS Preparation Time: 5 minutes Cooking Time: 10 minutes Servings: 4 Ingredients 1 pound scallops 2 tablespoons olive oil 4 scallions, chopped A pinch of salt and black pepper ½ cup mushrooms, sliced 2 tablespoon almonds, chopped 1 cup coconut cream Directions: Heat a pan with the oil over medium heat, add the scallions and the mushrooms and sauté for 2 minutes. Add the scallops and the other ingredients, cook over medium heat for 8 minutes more, serve. Nutrition: calories 322, fat 12, carbs 8, protein 15

GINGER MUSHROOMS Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 Ingredients: 1 pound mushrooms, sliced 1 yellow onion, chopped 1 tablespoon ginger, grated 1 tablespoon olive oil 2 tablespoons balsamic vinegar 2 garlic cloves, minced A pinch of salt and black pepper ¼ cup lime juice 2 tablespoons walnuts, chopped Directions: Heat a pan with the oil over medium-high heat, add the onion and the ginger and sauté for 5 minutes. Add the mushrooms and the other ingredients, cook over medium heat for 15 minutes. Nutrition: calories 128, fat 3, carbs 4, protein 11

Chapter 6: Breakfast Recipes PERFECT POLENTA WITH A DOSE OF CRANBERRIES & PEARS

Preparation Time: 5 minutes Cooking Time: 10 minutes Servings: 4 Ingredients: 2 pears freshly cored, peeled, and diced 1 cup warm basic polenta ¼ cup of brown rice syrup 1 teaspoon of ground cinnamon 1 cup of dried or fresh cranberries Directions: Warm the polenta in a medium-sized saucepan. Then, add the cranberries, pears, and cinnamon powder. Cook everything, stirring occasionally. You will know that the dish is ready when the peas are soft. The entire dish will be done within 10 minutes. Divide the polenta equally among 4 bowls. Add some pear compote as the last finishing touch. Now you can dig into this hassle-free breakfast bowl full of goodness. Nutrition: calories 178, fat 1, carbs 44, protein 2

TEMPEH BACON SMOKED TO PERFECTION Preparation Time: 5 minutes Cooking Time: 10 minutes Servings: 4 Ingredients: 3 tablespoons of maple syrup 8-ounce package of tempeh ¼ cup of soy sauce 2 teaspoons of liquid smoke Directions: In a steamer basket, steam the block of tempeh. Mix the tamari, maple syrup, and liquid smoke in a medium-sized bowl. Once the tempeh cools down, slice into strips and add to the prepared marinade. Remember: the longer the tempeh marinates, the better the flavor will be In a sauté pan, cook the tempeh on medium-high heat with a bit of the marinade. Once the strips get crispy on one side, turn them over so that both sides are evenly cooked. Nutrition: calories 157, fat 7, carbs 16, protein 11

QUICHE WITH CAULIFLOWER & CHICKPEA Preparation Time: 10 minutes Cooking Time: 30 minutes Servings: 3 Ingredients: ½ teaspoon of salt 1 cup of grated cauliflower 1 cup of chickpea flour ½ teaspoon of baking powder ½ zucchini, thinly sliced into half-moons 1 tablespoon of flax meal 1 cup of water 4 tbsp fresh rosemary ½ teaspoon of Italian seasoning ½ freshly sliced red onion Directions: In a bowl, combine all the dry ingredients. Chop the onion and zucchini. Grate the cauliflower so that it has a rice-like consistency, and add it to the dry ingredients. Now, add the water and mix well. Add the zucchini, onion, and rosemary last. You will have a clumpy and thick mixture, but you should be able to spoon it into a tin. You can use either a silicone or a metal cake tin with a removable bottom. Now put the mixture in the tin and press it down gently. The top should be left messy to resemble a rough texture. Bake at 350o F for about half an hour. You will know your quiche is ready when the top is golden. You can serve the quiche warm or cold, as per your preference. Nutrition: calories 280, fat 5, carbs 23, protein 15

TASTY OATMEAL AND CARROT CAKE Preparation Time: 5 minutes Cooking Time: 10 minutes Servings: 2 Ingredients: 1 cup of water ½ teaspoon of cinnamon 1 cup of rolled oats Salt ¼ cup of raisins ½ cup of shredded carrots 1 cup of soy milk ¼ teaspoon of allspice ½ teaspoon of vanilla extract Toppings: ¼ cup of chopped walnuts 2 tablespoons of maple syrup 2 tablespoons of shredded coconut Directions Put a small pot on low heat and bring the non-dairy milk, oats, and water to a simmer. Now, add the carrots, vanilla extract, raisins, salt, cinnamon, and allspice. You need to simmer all of the ingredients, but do not forget to stir them. You will know that they are ready when the liquid is fully absorbed into all of the ingredients (in about 7-10 minutes). Transfer the thickened dish to bowls. You can drizzle some maple syrup on top or top them with coconut or walnuts. This nutritious bowl will allow you to kickstart your day. Nutrition: calories 442, fat 6, carbs 45, protein 12

BREAKFAST MUFFINS Preparation Time: 10 minutes Cooking time: 6 minutes Servings: 4 Ingredients 2 cups diced banana ½ cup coconut milk, unsweetened ¼ cup coconut oil, melted 1 cup frozen sliced strawberries 2 teaspoons maple syrup 1 tablespoon ground flaxseed ⅓ cup almond flour ½ cup dates Directions Line muffin tins and set aside. Then add ground flax seeds, almond meal and dates into a food processor. Pulse the mixture until it becomes crumbly and then transfer to a bowl. At this point, stir in maple syrup and then press a tablespoon of crust mixture into the bottom of the muffin gently, to make the crust. Put semi-thawed strawberries in a food processor and pulse until smooth. Add in coconut and coconut milk slowly until you achieve a thick, sorbet consistency. In a bowl, add in the strawberries and gently fold in the bananas. Then subdivide the strawberry banana mixture over the top of the crust evenly. Finally put the muffins in a freezer and let it freeze and solidify. Once frozen place in freezer bags and freeze. To serve, thaw for around 15 minutes and then serve. Nutrition Values: calories 100, fat 0.5, fiber 1, carbs 6, protein 8

BREAKFAST SHAKE Preparation Time: 10 minutes Cooking time: 6 minutes Servings: 1 Ingredients 1/4 teaspoon pure vanilla extract Chai tea bag 1/2 teaspoon cinnamon 1/2 teaspoon ginger, powdered 1 cup coconut milk 1 frozen very ripe banana Sweetener, optional Directions Start by brewing the milk along with a chai tea bag. Let the brewed drink cool down fully before blending. Now add in the milk along with the other Ingredients in a blender: vanilla extract, cinnamon, ginger, ripe and frozen banana and sweetener. Process until smooth then serve. Store the remaining in a jar in the freezer. Nutrition Values: calories 123, fat 0.5, fiber 1, carbs 6, protein 8

VEGAN SAUSAGE PATTIES Preparation Time: 10 minutes Cooking time: 6 minutes Servings: 4 Ingredients 1 1/2 tablespoon sausage spice blend 1 cup pecans or walnuts, chopped 1 cup chickpeas, drained and rinsed Directions In a food processor, blend chickpeas and nuts until you have a chunky sort of paste. Plop the mixture into a bowl and stir in the spices until well incorporated. Cover the mixture and allow to set in the fridge for at least 30 minutes for flavors to blend together. In a pan placed on a stove, heat coconut or olive oil on medium-low heat. Make patties and cook them for around 10 minutes. Gently flip and cook the other side for another 10 minutes. Flip one more time and cook for 5 more minutes. Then remove from the pan and serve. You could also store them in freezer bags and freeze them to enjoy the sausages throughout the week. Nutrition Values: calories 170, fat 0.5, fiber 1, carbs 6, protein 8

TASTY VEGAN BREAKFAST Preparation Time: 10 minutes Cooking time: 6 minutes Servings: 2 Ingredients Black pepper Himalayan salt Juice of 1/2 lemon Flax oil 1 avocado 1 handful of broccoli florets 1/2 capsicum 2 large tomatoes or 12 cherry tomatoes 1 big handful of kale leaves 1 big handful of spinach leaves 50g uncooked quinoa Directions Rinse the 1/2 cup of quinoa and then put the quinoa in a pan with ¾ cup of water. Bring the mixture to a boil and then set the heat to low for the quinoa to simmer while covered. Once done, the quinoa should develop a little curly tail and the water should evaporate. Allow it cool down for a few minutes and then start to steam broccoli for 5 minutes to make it crunchy. Slice the avocados into cubes alongside the kales and spinach. Slice the capsicum and halve the cherry tomatoes. If using cashews or almonds, also slice them up roughly or alternatively bash them with the flat side of a knife. After broccoli and quinoa are done, pour this in a large bowl and drizzle with lemon juice and olive oil. Serve the breakfast and put the leftovers in the fridge for the next day. Nutrition Values: calories 89, fat 0.5, fiber 1, carbs 6, protein 8

BEAN SALSA BREAKFAST Preparation Time: 10 minutes Cooking time: 6 minutes Servings: 2 Ingredients Olive oil ½ lemon 1 avocado 2 cloves of garlic 2 handfuls of spinach 1 handful of basil 6 cherry tomatoes 4 spring onions 1 can of haricot beans Black pepper Himalayan salt Directions Chop the onions and the garlic and then halve the cherry tomatoes. Let 50ml water to boil in a frying pan and then steam-fry the garlic for a few seconds. Throw in the spring onions, haricot beans and the cherry tomatoes and cook until soft. Now add in the spinach and basil and cook until wilted, and season with the black pepper and Himalayan salt. Meanwhile, halve the avocado. To serve, top the bean mixture with halved avocado and lemon. You can drizzle olive oil all over the dish. Alternatively, you can freeze the bean mixture for another day. When serving, top with an avocado and some lemon. Nutrition Values: calories 170, fat 0.5, fiber 1, carbs 6, protein 8

BREAKFAST SMOOTHIE Preparation Time: 10 minutes Cooking time: 6 minutes Servings: 2 Ingredients 1 handful baby spinach 1 cucumber 1/2 avocado Handful chia seeds Handful organic oats Handful cashews Handful almonds 1 tablespoon coconut oil 200ml filtered water 250ml coconut milk Optional: 25-50g of cooked kidney beans Directions Put the chia seeds and the liquids into a blender and then process the mixture for about 2 minutes to soften the chia seeds. Once the chia seeds are gelatinous, add the other Ingredients and continue to process until smooth. If you do not have a powerful blender, consider soaking the cashews and almonds overnight to soften them. Serve and enjoy and refrigerate the leftovers. Nutrition Values: calories 320, fat 0.5, fiber 1, carbs 6, protein 8

ALMOND BUTTER BANANA OVERNIGHT OATS Preparation Time: 5 minutes Cooking Time: 10 minutes Servings: 2 Ingredients: oats almond milk ½ oz chia seeds vanilla extract ground cinnamon honey 1 banana, sliced ½ oz almond butter Directions: Take a large bowl and add the oats, milk, chia seeds, vanilla, cinnamon, and honey. Stir to combine then divide half of the mixture between two bowls. Top with the banana and peanut butter then add the remaining mixture. Cover then pop into the fridge overnight. Serve and enjoy. Nutrition: calories 489, fat 12, carbs 23, protein 16

VEGAN MANGO ALMOND MILKSHAKE Preparation Time: 4 minutes Cooking Time: 5 minutes Servings: 1 Ingredients: 1 ripe mango, pulp ¾ cup almond milk, unsweetened ½ cup Ice Directions: Grab your blender, add the ingredients, and whizz until smooth. Serve and enjoy. Nutrition: calories 232, fat 4, carbs 7, protein 4

PEACH & CHIA SEED BREAKFAST PARFAIT Preparation Time: 5 minutes Cooking Time: 10 minutes Servings: 4 Ingredients: ½ oz chia seeds 1 tablespoon pure maple syrup 1 cup of coconut milk 1 teaspoon ground cinnamon 3 medium peaches, diced small 2/3 cup granola Directions: Find a small bowl and add the chia seeds, maple syrup, and coconut milk. Stir well then cover and pop into the fridge for at least one hour. Find another bowl, add the peaches and sprinkle with the cinnamon. Pop to one side. When it's time to serve, take two glasses, and pour the chia mixture between the two. Sprinkle the granola over the top, keeping a tiny amount to one side to use to decorate later. Top with the peaches and top with the reserved granola and serve. Nutrition: calories 234, fat 9, carbs 18, protein 15

AVOCADO TOAST WITH WHITE BEANS Preparation Time: 4 minutes Cooking Time: 6 minutes Servings: 4 Ingredients: ½ cup canned white beans, drained and rinsed 2 teaspoons tahini paste 2 teaspoons lemon juice ½ teaspoon salt ½ avocado, peeled and pit removed 4 slices whole-grain bread, toasted ½ cup grape tomatoes, cut in half Directions: Grab a small bowl and add the beans, tahini, ½ the lemon juice, and ½ the salt. Mash with a fork. Take another bowl and add the avocado and the remaining lemon juice and salt. Mash together. Place your toast onto a flat surface and add the mashed beans, spreading well. Top with the avocado and the sliced tomatoes then serve and enjoy. Nutrition: calories 365, fat 3, carbs 4, protein 11

HOMEMADE GRANOLA Preparation Time: 5 minutes Cooking Time: 1 hour 15 minutes Servings: 7 Ingredients: 5 cups rolled oats 1 cup almonds, slivered ¾ cup coconut, shredded ¾ tsp salt ¼ cup coconut oil ½ cup maple syrup Directions: Preheat oven to 250°F. Mix all ingredients in a large bowl. Spread granola evenly on two rimmed sheet pans. Bake at 250°F for 1 hour 15 minutes, stirring every 20-25 min. Let cool in pans, and serve. Nutrition: calories 218, fat 6, carbs 8, protein 12

COUNTRY BREAKFAST CEREAL Preparation Time: 5 minutes Cooking Time: 40 minutes Servings: 6 Ingredients: 1 cup brown rice, uncooked ½ cup raisins, seedless 1 tsp cinnamon, ground ¼ Tbsp butter 2 ¼ cups water 1 tablespoon honey, to taste ½ cup Nuts, toasted Directions: Combine rice, butter, raisins, and cinnamon in a saucepan. Add 2 ¼ cups water. Bring to boil. Simmer covered for 40 minutes until rice is tender. Fluff with a fork. Add honey and nuts to taste. Nutrition: calories 438, fat 7, carbs 12, protein 5

Chapter 7: Protein Salad Recipes EDAMAME AND NOODLE SALAD

Preparation Time: 5 minutes Cooking Time: 5 minutes Servings: 4 Ingredients: 24 ounces shirataki noodles 1 medium apple, sliced 2 cups grape tomatoes, halved 3 cups frozen edamame, shelled 3 cups shredded carrots 2 cups frozen corn 1/2 teaspoon salt 1/2 cup rice vinegar 1 tablespoon Sriracha hot sauce and more for serving 1/2 cup peanut butter 2 tablespoons water 1/2 cup chopped cilantro Directions: Take a large pot, place it over high heat, pour in water, bring it to boil, then add noodles, corn, and edamame, boil for 2 minutes and drain when done.

Place remaining ingredients in a large bowl, whisk until combined, then add boiled vegetables and toss until well coated. Drizzle with more Sriracha sauce and toss until combined. Nutrition: calories 455, fat 5, carbs 8, protein 5

BEAN LENTIL SALAD WITH LIME DRESSING Preparation Time: 10 minutes Cooking Time: 20 minutes Servings: 5 Ingredients: 1 cup green lentils, uncooked 15 oz. can black beans, rinsed, drained 2 Roma tomatoes, finely diced 2/3 cup cilantro, stemmed, roughly chopped ½ small red onion, finely diced 1 red bell pepper, finely diced For the dressing: 1 lime, juiced 1 teaspoon Dijon mustard 2 garlic cloves, minced ½ teaspoon oregano 1 teaspoon cumin 1/8 teaspoon salt Directions: Cook lentils according to package instructions. Drain. Mix all dressing ingredients in a small bowl and set aside. Add the black beans, lentils, tomatoes, bell pepper, and onions into a bowl. Sprinkle the dressing on top and toss to coat. Add the cilantro and toss lightly. Nutrition: calories 321, fat 4, carbs 28, protein 15

TOFU BACON BEAN SALAD Preparation Time: 15 minutes Cooking Time: 0 minutes Servings: 44 Ingredients: 12 slices Tofu Bacon, cut into pieces 1 can black beans, drained 1 large head romaine lettuce, washed, chopped 1 avocado, sliced 1 can organic corn 24 cherry tomatoes ½ cup cilantro, chopped Fresh lime juice, for dressing Directions: Divide all the ingredients between 4 plates and drizzle with lime juice dressing. Toss well to combine. Enjoy immediately. Nutrition: calories 308, fat 7, carbs 8, protein 15

PROTEIN POWER SALAD Preparation Time: 10 minutes Cooking Time: 25 minutes Servings: 4 Ingredients: For the salad: ¾ cup red quinoa, rinsed, uncooked 1 cup cherry tomatoes, halved 4 cups mild green 1 cup hothouse cucumber, chopped ½ cup kalamata olives halved 1/3 cup toasted Marcona almonds 1/3 cup prepared Lemon Oregano Vinaigrette For the dressing: 2 tablespoons lemon juice 2 tablespoons white wine vinegar 1/3 cup extra virgin olive oil 1 tablespoon + 1 teaspoon maple syrup 1 tablespoon oregano leaves 1½ teaspoons Dijon mustard 1 garlic clove ⅛ teaspoon black pepper ⅛ teaspoon salt Directions: Bring quinoa and 1 ½ cups water to a boil in a pan. Reduce the heat to a simmer and cook for 15 minutes, covered. Remove from heat and let rest for 5 minutes, still covered. Afterward, rinse in a fine-mesh sieve under cold water and set aside. Using a blender, blend all the dressing ingredients, except olive oil. Lastly, slowly pour in olive oil while the mixer is still on. Set aside for dressing. To make the salad: Combine all the salad ingredients (including the cooked quinoa). Pour the dressing over the salad and toss. Nutrition: calories 303, fat 6, carbs 12, protein 3

LENTIL ARUGULA SALAD Preparation Time: 5 minutes Cooking Time: 7 minutes Servings: 2 Ingredients: 1 cup (15 oz) brown lentils, cooked 1 handful arugula, washed ¾ cup (100g) cashews 6 sun-dried tomatoes in oil, chopped 3 whole-wheat bread sliced, cut big pieces 2 tablespoons balsamic vinegar 3 tablespoons olive oil 1 onion 1 jalapeno pepper, chopped Pepper and salt, to taste Directions: Place a frying pan over low heat and roast the cashews for 3 minutes. Transfer to a salad bowl. Sauté onions in 1/3 olive oil for 3 minutes on low heat. Add jalapeno and dried tomatoes and cook for about 2 minutes. Transfer to a bowl. Add the remaining olive oil to the pan and fry the bread until crunchy. Sprinkle with pepper and salt. Set aside. Add arugula to the bowl containing sautéed tomato mixture. Add lentils and toss to combine — season with pepper, salt, and balsamic vinegar. Serve with the crunchy bread. Nutrition: calories 212, fat 4, carbs 13, protein 6

MUSHROOMS LEMON SALAD Preparation Time: 10 minutes Cooking Time: 40 minutes Servings: 2 Ingredients: 4 cups Swiss brown and button mushrooms, sliced ½ cup French green lentils 2 tablespoons parsley, roughly chopped ½ cup arugula 1 ½ tablespoon lemon juice 5 tablespoons extra virgin olive oil 2 cups of water ½ shallot, chopped 2 garlic cloves, minced ¼ teaspoon chili flakes Pepper and salt, to taste Directions: Bring lentils and 2 cups water to a boil in a pan. Simmer for 25 minutes. Drain and set aside. Cook mushrooms part by part in a frying pan (without oil), over medium heat for 3 minutes, flipping over half-way through. Set aside. Sauté shallots in 2 teaspoons olive oil over medium-low heat until slightly golden. Add in the mushrooms, chili flakes, and garlic and cook for 2 minutes. Set aside. Drizzle the salad with the remaining olive oil and lemon juice. Sprinkle with pepper and salt to taste. Top with parsley and arugula, then serve! Nutrition: calories 212, fat 3, carbs 34, protein 18

CHICKPEAS AND SPINACH SALAD Preparation Time: 10 minutes Cooking Time: 7 minutes Servings: 2 Ingredients: 1 can chickpeas, drained, rinsed 1 handful spinach 1 small handful raisins 3.5 oz. feta cheese, chopped 4 tablespoons olive oil 3 teaspoons honey ½ tablespoon lemon juice ½ teaspoon chili flakes ½ teaspoon cumin 1 pinch salt Directions: Add chickpeas, cheese, and spinach to a salad bowl. In a separate bowl, mix honey, lemon juice, olive oil, and raisins. Stir in chili flakes, cumin, and salt. Drizzle over the salad and serve. Nutrition: calories 123, fat 4, carbs 2, protein 4

LENTIL RADISH SALAD Preparation Time: 15 minutes Cooking Time: 30 minutes Servings: 3 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 pastes 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 Directions: Prepare the chickpeas according to the directions. Prepare the lentils according to the directions. 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. Add salt, pepper to taste, and optionally more water to the dressing and set aside. Cut the tofu into bite-sized cubes. Combine the mixed greens, tofu, lentils, chickpeas, radishes, and tomatoes in a large bowl. Add the dressing and mix everything until it is coated evenly. Top with the optional roasted sesame seeds, if desired.

Refrigerate before serving and enjoy, or, store for later! Nutrition: calories 243, fat 7, carbs 5, protein 8

A COLORFUL PROTEIN POWER SALAD Preparation Time: 20 minutes Cooking Time: 20 minutes Servings: 2 Ingredients: 2 tsp. Garlic minced ½ cup dry quinoa, 2 cups dry navy beans 1 green onion chopped 3 cups green or purple cabbage chopped 4 cups kale chopped, fresh or frozen 1 cup shredded carrot chopped 2 tbsp. Extra virgin olive oil 1 tsp. Lemon juice Salt and pepper to taste Directions: Prepare the quinoa according to the recipe. Prepare the beans according to the directions. Heat 1 tablespoon of the olive oil in a frying pan over medium heat. Add the chopped green onion, garlic, and cabbage, and sauté for 2-3 minutes. 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. 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. Mix until everything is distributed evenly. Serve topped with a dressing, or, store for later! Nutrition: calories 397, fat 5, carbs 38, protein 15

RED CABBAGE AND CUCUMBER SALAD WITH SEITAN Preparation Time: 5 minutes Cooking Time: 10 minutes Servings: 2 Ingredients: For the salad: ½ small head red cabbage, shredded 1 package (8 oz.) seitan, cut into strips 1 small cucumber, sliced 3 green onions, thinly sliced 1 tablespoon olive oil 3 garlic cloves, minced ¾ teaspoon mild curry powder For the dressing: 1/3 cup mango chutney 1/3 cup peanut butter Directions: Heat 2 teaspoons olive oil over medium heat in a pan. Sauté seitan for 7 minutes. Add remaining olive oil and garlic, then cook for 30 seconds. Season with curry powder and cook for extra 2 minutes. Turn off the heat and keep warm. In a blender, combine peanut butter, chutney, and 1/3 cup water, process until smooth. Place cabbage and cucumber into a bowl. Drizzle with the peanut butter mixture and toss properly. Top with seitan and green onions and serve. Nutrition: calories 345, fat 6, carbs 12, protein 7

Chapter 8: Whole and High Protein Lunch Recipes BROCCOLI RABE

Preparation Time: 15 minutes Cooking Time: 15 minutes Servings: 8 Ingredients: 2 oranges, sliced in half 1 lb. broccoli rabe 2 tablespoons sesame oil, toasted Salt and pepper to taste 1 tablespoon sesame seeds, toasted Directions: Pour the oil into a pan over medium heat. Add the oranges and cook until caramelized. Transfer to a plate. Put the broccoli in the pan and cook for 8 minutes. Squeeze the oranges to release juice in a bowl. Stir in the oil, salt, and pepper. Coat the broccoli rabe with the mixture. Sprinkle seeds on top. Nutrition: calories 432, fat 1, carbs 24, protein 12

Red Peppers and Kale Preparation Time: 5 minutes Cooking Time: 15 minutes Servings: 4 Ingredients: 2 bunches kale, stalks removed and cut into small pieces 3 tablespoons olive oil - ½ onion, chopped 2 red bell peppers, cut into strips 3 garlic cloves, minced ¼ teaspoon red pepper flakes - sea salt freshly ground black pepper Directions: Preparing the Ingredients. In a steamer basket in a pan, steam the kale until it softens, 5 to 10 minutes. Remove from the heat and set aside. Meanwhile, in a sauté pan, heat the olive oil over medium-high heat until it shimmers. Add the onion and bell peppers and cook until soft, about 5 minutes. Add the garlic and cook until it is fragrant - about 30 seconds. Remove from the heat and stir in the kale and red pepper flakes. Season with salt and black pepper and serve immediately. Nutrition: calories 389, fat 10, carbs 21, protein 8

CAULIFLOWER ALFREDO YOUR WAY Preparation Time: 5 minutes Cooking Time: 15 minutes Servings: 6 Ingredients: 4 cups bite-size cauliflower florets 1½ cups unsweetened soy or almond milk ¼ cup soft or silken tofu Juice of ½ lemon 2 tablespoons Dijon mustard 1½ teaspoons onion powder 1½ teaspoons sea salt 1 teaspoon garlic powder ¼ teaspoon black pepper, plus more for garnish (optional) 1 pound pasta of your choice, cooked Walnut Parmesan or store-bought vegan Parmesan, for garnish (optional) Chopped fresh parsley, for garnish (optional) Directions: Preparing the Ingredients. Steam the cauliflower for 10 to 12 minutes until fork-tender Mix the milk and the other ingredients and blend for 1 to 2 minutes, until creamy and smooth. Mix the cooked pasta with the sauce and divide among 6 serving bowls. Garnish with Parmesan, parsley, and more pepper, if desired. Nutrition: calories 564, fat 6, carbs 32, protein 11

SUNDRIED TOMATO PESTO PASTA Preparation Time: 10 minutes Cooking Time: 8 minutes Servings: 4 Ingredients: 10 ounces pasta, boiled 3 ounces sundried tomatoes ¼ cup olive oil 1 cup fresh basil 4 cloves garlic ½ cup vegan pesto 2 tablespoons vegan parmesan cheese Directions: Toss oil with tomatoes, basil, pesto, garlic, and pasta in a casserole dish. Top the casserole with parmesan cheese. Bake for 8 minutes in the oven at 350 degrees F. Serve warm. Nutrition: calories 292, fat 4, carbs 12, protein 9

EGGPLANT CURRY Preparation Time: 20 minutes Cooking Time: 40 minutes Servings: 6 Ingredients: 8 cups eggplants, sliced into cubes Salt and pepper to taste 3 tablespoons olive oil, divided 1 onion, chopped 1 ginger, grated 1 teaspoon garlic, grated 1 tablespoon red curry paste 2 cups tomatoes, chopped 15 oz. chickpeas, rinsed and drained 15 oz. coconut milk 4 cups brown rice, cooked Directions: Preheat your oven to 450 degrees F. Line baking with foil. Toss the eggplant in salt, pepper, and half of oil. Roast in the oven for 20 minutes. In a pan over medium heat, add the remaining oil. Cook the onion for 3 minutes. Stir in the ginger, garlic, and curry paste. Cook for 1 minute. Add the remaining ingredients. Reduce heat and simmer for 15 minutes. Add the eggplant to the curry mixture and serve with rice. Nutrition: calories 348, fat 5, carbs 7, protein 12

ONE-POT MUSHROOM PASTA Preparation Time: 10 minutes Cooking Time: 10 minutes Servings: 4 Ingredients: 12 ounces pasta, boiled ½ small eggplant, diced 2 cups cremini mushrooms, sliced 3 cloves garlic, minced 1½ cups marinara sauce 2 teaspoons salt 1 teaspoon ground black pepper 3 tablespoons olive oil Fresh parsley or basil Directions: In a pan, add oil to medium heat and toss in eggplant, mushrooms, and garlic. Sauté for 5 minutes then stir in water, marinara sauce, and black pepper. Simmer for another 10 minutes while stirring. Toss in the cooked pasta and mix well. Garnish with parsley. Serve. Nutrition: calories 552, fat 7, carbs 8, protein 15

SWEET POTATO QUESADILLA Preparation Time: 10 minutes Cooking Time: 10 minutes Servings: 1 Ingredients: 1 to 2 teaspoons olive oil, plus more as needed ¼ onion, chopped Salt ½ cooked sweet potato (see here) ½ cup canned black beans, drained and rinsed ½ to 1 teaspoon chili powder 1 teaspoon freshly squeezed lime juice 1 large flour or corn tortilla ¼ cup grated vegan cheese (optional) Loaded Guacamole, for serving Salsa, for serving Sour Cream, for serving Directions: Preparing the Ingredients. Heat the olive oil in a large skillet over medium heat. Add the onion and a pinch of salt, and sauté for about 5 minutes, until the onion is soft. Meanwhile, in a medium bowl, mash together the sweet potato, black beans, chili powder, lime juice, and a pinch of salt. Stir the onion into the sweet potato mixture, adding another drizzle of olive oil if your sweet potatoes look dry. Spread the mixture onto half of the tortilla, and sprinkle with the cheese (if using). Fold the other side of the tortilla over to close. Return the skillet to medium heat and add another drizzle of olive oil. Gently transfer the filled tortilla to the pan and cook for about 2 minutes. Flip the tortilla, adding another drizzle of olive oil if needed, and cook for about 2 minutes more, until lightly browned. Transfer to a plate, slice in thirds, and enjoy with scoops of guacamole, sour cream, and salsa. Nutrition: calories 516, fat 11, carbs 43, protein 11

STEAMED BROCCOLI WITH WALNUT PESTO Preparation Time: 5 minutes Cooking Time: 10 minutes Servings: 4 Ingredients: 1-pound broccoli florets 2 cups chopped fresh basil ¼ cup olive oil 4 garlic cloves ½ cup walnuts pinch of cayenne pepper Directions: Preparing the Ingredients. Put the broccoli in a large pot and cover with water. Bring to a simmer over medium-high heat and cook until the broccoli is tender about 5 minutes. Meanwhile, in a food processor, combine the basil, olive oil, garlic, walnuts, and cayenne and blend for ten 1-second pulses, scraping down the bowl halfway through processing. Drain the broccoli and return to the pan. Toss with the pesto. Serve immediately. Nutrition: calories 212, fat 3, carbs 18, protein 6

PILAF WITH GARBANZOS AND DRIED APRICOTS Preparation Time: 10 minutes Cooking Time: 15 minutes Servings: 4 Ingredients: 1 cup bulgur 6 ounces cooked chickpeas 1/2 cup Dried apricot 1 small white onion, peeled, diced ½ teaspoon minced garlic 2 teaspoons curry powder 1/2 teaspoon salt 1 tablespoon olive oil 1/4 cup fresh parsley leaves 2 cups vegetable broth 3/4 cup water Directions: Take a saucepan, place it over high heat, pour in water and 1 ½ cup broth, and bring it to a boil. Then stir in bulgur, switch heat to medium-low level and simmer for 15 minutes until most of the liquid has absorbed. Meanwhile, take a skillet pan, place it over medium heat, add oil, and when hot, add onion, cook for 10 minutes, then stir in garlic and curry powder and cook for another minute. Then add apricots, beans, and salt, pour in remaining broth and bring the mixture to boiling. Remove pan from heat, fluff the bulgur with a fork, add to the onion-apricot mixture and stir until mixed. Garnish with parsley and serve. Nutrition: calories 222, fat 8, carbs 12, protein 9

AVOCADO AND LIME BEAN BOWL Preparation Time: 10 minutes Cooking Time: 0 minutes Servings: 1 Ingredients: 1/2 cup mint berries 1/4 of a medium avocado, pitted, sliced 1/2 cup breakfast beans 12 ounces roasted vegetable mix 1/8 teaspoon salt 1/8 teaspoon cumin 1 teaspoon sunflower seeds 1 teaspoon lime juice Lime wedges for serving Directions: Place avocado in a bowl, mash with a fork, and then stir in lime juice, salt, and cumin until combined. Place roasted vegetable mix in a dish, top with mashed avocado mixture, beans, and sunflower seeds. Serve with lime wedges and berries. Nutrition: calories 292, fat 10, carbs 12, protein 14

Chapter 9: Dinner Recipes VEGETABLE MEDLEY

Preparation Time: 20 minutes Cooking Time: 15 minutes Servings: 1 Ingredients: Tomato (diced) - 1 Garlic pepper seasoning - 1 pinch Fresh mushrooms (sliced) - 2 Yellow squash (cubed) - 2 Cooking spray Zucchini (cubed) – 2 Directions: Start by taking a large skillet and greasing it using the cooking spray. Place the skillet over medium flame and add in the tomatoes. Let the tomatoes cook for about 5 minutes. Add in the garlic pepper seasoning. Toss in the mushrooms, zucchini, and squash. Let them cook on a medium flame for about 15 minutes. Transfer onto a serving platter and serve hot! Nutrition: calories 66, fat 2, carbs 12, protein 7

WHITE BEANS WITH COLLARD GREENS Preparation Time: 15 minutes Cooking Time: 40 minutes Servings: 1 Ingredients: Water - 2 tablespoons Onion (chopped) - 1 ¼ cups Garlic (minced) - 3 tablespoons Vegetarian bouillon (beef-flavored) - 1 cube Collard greens (chopped) - 7 ounces Diced tomatoes (no added salt) – 14.5 ounces (1 can) Water - 1 ¼ cups Salt – as per taste Black pepper (freshly ground) – as per taste Great Northern beans - 14.5 ounces (1 can) White sugar - 1 teaspoon Directions: Start by placing a large non-stick skillet on medium flame. Pour in 2 tablespoons of water. Let it heat through. Stir in garlic and onion and cook for about 10 minutes. Add in more water if required to avoid scorching. Add in the vegetarian bouillon to the pan. Keep stirring. Toss in the collard greens and tomatoes to the onion mixture. Also, add in 1 ¼ cups of water. Season the mixture with pepper and salt. Cover with a lid and cook for about 20 minutes. Make sure that all vegetables become tender. Now add in the sugar and beans and cook for about 10 minutes. Transfer into a serving bowl and serve hot! Nutrition: calories 165, fat 3, carbs 22, protein 10

WHITE BEANS AND AVOCADO TOAST Preparation Time: 5 minutes Cooking Time: 1 minute Servings: 1 Ingredients: Whole-wheat bread - 1 slice Avocado - ¼ Canned white beans - ½ cup rinsed and drained Kosher salt – as per taste Ground pepper – as per taste Crushed red pepper Directions: Start by taking a toaster and placing the whole-wheat bread in it to toast. Once done, remove and keep aside. Take a small bowl and mash to avocado. Take the canned white beans and thoroughly rinse and drain them. Let us now assemble the dish. Place the toast on a plate and top it with mashed avocado. Place the white beans on top as well. Nicely season with pepper, salt, and red pepper. Nutrition: calories 230, fat 8, carbs 33, protein 11

FRESH EDAMAME PODS WITH ALEPPO PEPPER Preparation Time: 5 minutes Cooking Time: 5 minutes Servings: 1 Ingredients: Edamame (in pods) - ½ cup Aleppo pepper - ⅛ teaspoon Directions: Start by taking a steamer and place it over a high flame. Fill it with water and let it come to a boil. Place the edamame pods in the steamer and steam for about 5 minutes. The pods should be crisp and tender. Transfer into a serving platter and sprinkle with Aleppo pepper. Nutrition: calories 102, fat 3, carbs 9, protein 8

TOAST WITH CANNELLINI BEANS AND PESTO Preparation Time: 5 minutes Cooking Time: 0 minutes Servings: 1 Ingredients: Whole-wheat bread (toasted) - 1 slice Canned cannellini beans (no-salt-added) - ⅓ cup Garlic powder – 1 pinch Basil pesto - ½ teaspoon Tomato (chopped) - 2 tablespoons Directions: Start by rinsing and draining the canned cannellini beans. Keep aside. Take the toasted slice and place it on a plate. Take a small mixing bowl and add in the beans, tomatoes, and garlic powder. Mix well Place the prepared beans and tomatoes mixture on the toast and top with pesto. Nutrition: calories 202, fat 4, carbs 21, protein 8

ROASTED CHICKPEAS WITH MAPLE AND CINNAMON Preparation Time: 15 minutes Cooking Time: 35 minutes Servings: 1 Ingredients: Chickpeas - 1 can (15 ounces) Olive oil - 1 tablespoon Cinnamon - 2 tablespoons Sea salt - ¼ teaspoon Maple syrup - 2 tablespoons Directions: Start by preheating the oven by setting the temperature to 400 degrees Fahrenheit. Now take the canned chickpeas and rinse them thoroughly. Drain and dry them properly. Keep aside. Take a medium-sized mixing bowl and add in the dried chickpeas, maple syrup, olive oil, cinnamon, and salt. Mix well to evenly coat the chickpeas. Take a baking tray and line it with parchment paper. Spread the chickpeas and place them in the oven for 20 minutes. Take out the baking tray and mix around the chickpeas. Roast for another 15 minutes. Once done, remove the baking tray and let the chickpeas rest for about 10 minutes. Nutrition: calories 225, fat 6, carbs 34, protein 14

BUCKWHEAT DINNER Preparation Time: 15 minutes Cooking Time: 1 hour 20 minutes Servings: 2 Ingredients: 1 cup Buckwheat grits Chopped parsley to taste Chopped coriander Celery stem chopped to taste ½ Lemon 2 tablespoons Olive oil Soy sauce to taste Directions: Wash buckwheat, pour 2 glasses of boiling water, salt, cover with the lid, and cover with a towel. After 45-60 minutes, buckwheat can be eaten without losing any nutritional value. It is better to do it at night. Steamed the buckwheat in a heated plate and season with olive oil, soy sauce, lemon juice or chopped lemon and shredded herbs, mix. Serve with sliced vegetables such as sweet pepper, carrots, pumpkin, radish, and green cocktail. Nutrition: calories 281, fat 11, carbs 38, protein 7

BULGARIAN PEPPER BAKED WITH CHEESE AND MUSHROOMS Preparation Time: 15 minutes Cooking Time: 1 hour Servings: 4 Ingredients: 4 Sweet pepper 300g Oysters 300g Champignons 3 Garlic cloves 50g Batching breadcrumbs 80g Shredded Parmesan cheese 100g Serbian cheese Vegetable oil to taste Creamy butter to taste Salt to taste Black pepper ground to taste Directions: Coarse peppers (I took two flowers - red and yellow) are cut in half and cleaned of seeds and veins so that the boats turn out to be boats. Mushrooms should not be coarsely cut, fried on a mixture of vegetables and butter to a slight golden hue (do not overdo it!). Mix the mushroom frying with the chopped garlic and put the stuffing in the boats. Cut pieces of cheese over the mushrooms. Mix breadcrumbs with grated parmesan. Adjust the number of breadcrumbs to the eye, but you will need approximately 50-70g of breadcrumbs. Cover the tray with baking paper and lubricate the paper with a small amount of vegetable oil. It is best to use a culinary silicone brush- place peppers on a tray. Sprinkle peppers with a mixture of crumbs and cheese. Pour a thin trickle of pepper over the top. Bake in the oven until the pepper is soft (approx. 30-35 minutes). Nutrition: calories 104, fat 10, carbs 12, protein 14

SAUTÉ OF GREEN BEANS Preparation Time: 15 minutes Cooking Time: 30 minutes Servings: 6 Ingredients: 100g Creamy oil 3 Parsley stems 1kg Green beans 1 piece Lemon Salt to taste Directions: Remove the coarse tips. If the pods are too large, cut them into 2-4 pieces. Bring the salted water to the boil in a large pan. Send the beans there and bring them to the boil again, then cook without the lid for 10-12 minutes until it becomes soft. Rinse the beans with cold water. Dry immediately. Melt the oil in a pan, add the beans. Cook slowly for a few minutes and add lemon juice and finely sliced parsley just before serving. Serve immediately. Nutrition: calories 321, fat 10, carbs 42, protein 5

ROASTED ROOT VEGETABLES Preparation Time: 20 minutes Cooking Time: 1 hour and 10 minutes Servings: 8 Ingredients: 2 cups celery root, sliced 1 ½ cups baby carrots, peeled 8 oz. baby potatoes, sliced in half 3 parsnips, sliced 1 fennel bulb, cored and quartered 2 shallots, sliced 2 tablespoons olive oil Salt and pepper to taste Direction Preheat your oven to 325 degrees F. In a baking pan, put all the root vegetables and toss to combine. Drizzle with oil and season with salt and pepper. Mix well. Bake for 1 hour. Increase temperature of your oven to 425 degrees F. Bake for 10 minutes. Transfer to a food container. Reheat in pan without oil before serving. Nutritional Value: Calories 82 Total Fat 2 g Saturated Fat 0 g Cholesterol 0 mg Sodium 136 mg Total Carbohydrate 14 g Dietary Fiber 3 g Total Sugars 4 g Protein 2 g Potassium 407 mg

GREEN BEANS, ROASTED RED PEPPERS & ONIONS Preparation Time: 15 minutes Cooking Time: 25 minutes Servings: 6 Ingredients: 1 tablespoon olive oil 1 ½ cups onion, chopped 1 tablespoon red wine vinegar ½ cup jarred roasted red peppers, drained and chopped 2 tablespoons fresh basil, chopped ¼ cup olives, pitted and sliced Salt and pepper to taste 1 lb. fresh green beans, trimmed and sliced Direction Pour olive oil in a pan over medium heat. Add onion and cook for 10 minutes. Pour in the vinegar. Cook for 2 minutes. Add roasted red peppers, basil and olives. Season with salt and pepper. Remove from the stove. In a saucepan with water, cook beans for 10 minutes. Add beans to the onion mixture. Stir for 3 minutes. Nutritional Value: Calories 73 Total Fat 3 g Saturated Fat 0 g Cholesterol 0 mg Sodium 153 mg Total Carbohydrate 11 g Dietary Fiber 4 g Total Sugars 3 g Protein 2 g Potassium 248 mg

BROCCOLI & CAULIFLOWER IN LEMON-DILL SAUCE Preparation Time: 10 minutes Cooking Time: 20 minutes Servings: 4 Ingredients: 1 tablespoon olive oil 2 teaspoons lemon juice ½ teaspoon dried dill weed 1 clove garlic, minced Salt and pepper to taste ⅛ teaspoon dry mustard 2 cups cauliflower florets 2 cups broccoli florets Fresh dill sprigs Direction Preheat your oven to 375 degrees F. Add olive oil, lemon juice, dill, garlic, salt, pepper and mustard in a glass jar with lid. Shake to blend well. In a baking pan, toss cauliflower and broccoli in 3 tablespoons lemon dill sauce. Bake in the oven for 20 minutes or until tender. Toss in the remaining sauce before serving. Nutritional Value: Calories 60 Total Fat 4 g Saturated Fat 1 g Cholesterol 0 mg Sodium 103 mg Total Carbohydrate 6 g Dietary Fiber 2 g Total Sugars 2 g Protein 2 g Potassium 301 mg

VEGETABLE SALAD IN MASON JAR Preparation Time: 5 minutes Cooking Time: 0 minute Servings: 1 Ingredients: 2 tablespoons cashew sauce (recipe in the sauce section) 1 cup tofu cubes, roasted 1 tablespoon pumpkin seeds 1 cup carrots, roasted 2 cups mixed greens Direction In a glass jar, layer the cashew sauce, tofu, seeds, carrots and mixed greens. Seal the jar. Refrigerate up to 5 days. Serve whenever ready to eat. Nutritional Value: Calories 400 Total Fat 27 g Saturated Fat 5 g Cholesterol 0 mg Sodium 383 mg Total Carbohydrate 21 g Dietary Fiber 8 g Total Sugars 5 g Protein 27 g Potassium 895 mg

SWEET SPICY BEANS Preparation Time: 10 minutes Cooking Time: 50 minutes Servings: 10 Ingredients: 3 tablespoons vegetable oil 1 onion, chopped 45 oz. navy beans, rinsed and drained 1 ½ cups water ¾ cup ketchup ⅓ cup brown sugar 1 tablespoon white vinegar 1 teaspoon chipotle peppers in adobo sauce Salt and pepper to taste Direction Pour the oil in a pan over medium heat. Add onion and cook for 10 minutes. Add the rest of the Ingredients. Bring to a boil. Reduce heat and simmer for 30 minutes. Transfer to food container. Reheat when ready to eat. Nutritional Value: Calories 191 Total Fat 4 g Saturated Fat 0 g Cholesterol 0 mg Sodium 354 mg Total Carbohydrate 32 g Dietary Fiber 7 g Total Sugars 12 g Protein 7 g Potassium 361 mg

Mushrooms with Herbs and White Wine Preparation Time: 10 minutes Cooking Time: 15 minutes Servings: 1 Ingredients: Olive oil - 1 tablespoon Fresh mushrooms - 1 ½ pound Italian seasoning - 1 teaspoon Dry white wine - 1/4 cup Garlic (minced) - 2 cloves Salt – as per taste Pepper – as per taste Fresh chives (chopped) - 2 tablespoons Directions: Start by heating the olive oil by placing the non-stick skillet on mediumhigh flame. Once the oil is heated, toss in the mushrooms. Sprinkle the Italian seasoning and sauté for about 10 minutes. Keep stirring. Pour in the dry white wine and toss in the garlic. Continue to cook for about 3-4 minutes. Season with pepper and salt. Sprinkle the chives and cook for about a minute. Transfer into a serving bowl and serve hot. Nutrition: calories 123, fat 23, carbs 12, protein 12

Chapter 10: Energy Snack Recipes COCONUT AND TAHINI ENERGY SQUARES

Preparation Time: 5 minutes Cooking Time: 1 hour Servings: 2 Ingredients: 1 cup shredded coconut 2 cups oats old-fashioned variety 1 cup mixed raw nuts ½ cup pitted dates chopped 1 cup mixed raw seeds 1½ cups organic tahini - 1 cup raw honey 1 teaspoon pure vanilla essence Directions: Preheat the main oven to 350 degrees F and spritz an a15x10" baking sheet with nonstick spray. Add the coconut, oats, nuts, dates, and seeds to a bowl and toss to combine. Add the tahini and honey to a small bowl. Stir to combine and then pop in the microwave for 60 seconds until runny. Stir in the vanilla essence. Pour the tahini mixture over the oats and stir until the dry ingredients are well and evenly coated.

Press the mixture into the baking sheet and place in the oven for 15 minutes until browned and golden. Set aside to cool completely before slicing into evenly sized squares. Nutrition: calories 295, fat 13, carbs 16, protein 6

APRICOT AND RAISIN CHEWY BITES Preparation Time: 10 minutes Cooking Time: 45 minutes Servings: 2 Ingredients: ½ teaspoons cinnamon 1 cup raisins 1 cup almonds ½ cup shredded coconut 10 dried, chopped apricots Directions: Add the cinnamon, raisins, and almonds to a food processor, blitz for 3-4 minutes until you form a smooth paste. Add the coconut and apricots, pulse until apricots are chopped into small pieces. Cover your worktop with plastic wrap. Turn the apricot dough out onto the plastic wrap. Place another piece of plastic wrap on top of the dough and press the mixture into a compact square. Wrap tightly and freeze for half an hour. Slice the square into 25 equally-sized bites. Keep chilled until ready to enjoy. Nutrition: calories 60, fat 3, carbs 12, protein 8

TUNA SALAD WITH BLACK BEANS AND AVOCADO Preparation Time: 5 minutes Cooking Time: 5 minutes Servings: 2 Ingredients: 15 ounce can yellowfin tuna in oil drained ½ ripe avocado peeled, pitted, mashed ½ cup canned black beans rinsed 10 cherry tomatoes halved ¼ cup fresh cilantro roughly chopped Juice of ½ a medium lime Sea salt and black pepper Directions: Add the tuna, avocado, and black beans to a bowl and stir to combine. Add the tomatoes, cilantro, lime juice, and seasoning and stir again. Serve with crackers, toast, or lettuce leaves. Nutrition: calories 250, fat 13, carbs 24, protein 6

BOUNCING BANANA BALLS Preparation Time: 5 minutes Cooking Time: 10 minutes Servings: 2 Ingredients: 1 scoop vanilla-flavored protein powder 1 cup oats 1 large, ripe banana peeled, chopped Directions: Add the protein powder, and oats to a blender and blitz until finely chopped. Add the banana and pulse until the dough comes together. Roll the mixture into 12 equal balls and chill for an hour until firm. Store in a sealed container in the refrigerator. Nutrition: calories 154, fat 10, carbs 43, protein 9

SPICY AVOCADO AND QUINOA MUFFINS Preparation Time: 5 minutes Cooking Time: 40 minutes Servings: 2 Ingredients: 2 cups water 1 cup quinoa uncooked Nonstick spray White of 3 eggs 3 eggs 2 tablespoons fresh cilantro chopped 1 cup baby spinach chopped ¼ cup red onion peeled, diced 1 avocado peeled, pitted, diced 1 red bell pepper seeded, diced Sea salt and black pepper 1 jalapeno seeded, minced Directions: Bring the water to a boil in a saucepan and add the quinoa. Cook, while covered, for 15 minutes over low heat until the water completely absorbs. Take off the heat, fluff, and allow it to cool. Preheat the main oven to 350 degrees F and spritz a 12-hole muffin tin with nonstick spray. Beat the egg whites and eggs together in a large bowl. Add the cilantro, spinach, onion, avocado, bell pepper, seasoning, and jalapeno. Stir gently until well combined. Fold in the quinoa. Divide the mixture between the holes of the muffin tin and place in the oven. Cook for just over 20 minutes until set. Allow cooling completely before serving. Store in a sealed container in the refrigerator for up to a week. Nutrition: calories 115, fat 5, carbs 12, protein 5

BURRITO IN A JAR Preparation Time: 5 minutes Cooking Time: 1 hour Servings: 2 Ingredients: 15 ounces canned black beans rinsed 1 cup tomato salsa 1 cup low-fat Cheddar cheese grated ½ cup fat-free sour cream Directions: Take 4½ pint resealable jars. Into each jar, layer a quarter of the black beans, followed by a quarter of the salsa, a quarter of the Cheddar, and 2 tablespoons of sour cream. Seal the jars and keep chilled for up to 3 days. Nutrition: calories 292, fat 10, carbs 54, protein 7

PISTACHIO AND VANILLA CREAM SANDWICH COOKIES Preparation Time: 5 minutes Cooking Time: 20 minutes Servings: 2 Ingredients: ½ cup shredded coconut 1 cup raw pistachios ¼ cup rolled oats gluten-free 1 tablespoon moringa powder 2 tablespoons pure maple syrup 1 teaspoon vanilla essence 1½ tablespoons water Filling: ½ cup raw cashews 1 cup shredded coconut ¼ cup rolled oats gluten-free 1 teaspoon vanilla essence 2 tablespoons organic almond butter 1 tablespoon virgin coconut oil melted Directions: Add the shredded coconut, pistachios, oats, moringa powder, maple syrup, vanilla essence, and water to a food processor and blitz until the mixture comes together. Cover your work surface with plastic wrap and turn the dough out onto it, cover with another piece of plastic wrap. Roll the dough into a ½” thick sheet. Cut 32 equally-sized discs from the dough, re-rolling as necessary. Arrange the discs on a cookie sheet and freeze for several minutes. In the meantime, make the filling, add the cashews, coconut, oats, vanilla essence, almond butter, and melted coconut oil to a food processor and blitz until smooth. Spread 16 of the frozen cookies with the vanilla filling and sandwich together with the remaining cookies.

Serve straight away or keep chilled until ready to enjoy. Nutrition: calories 134, fat 10, carbs 8, protein 4

CARROT CAKE CHIA PUDDING Preparation Time: 5 minutes Cooking Time: 50 minutes Servings: 2 Ingredients: ¼ cup shredded carrot ¼ cup cooked quinoa 2 tablespoons chia seeds ½ teaspoons cinnamon 2 tablespoons hemp hearts ⅔ cup lite coconut milk - Pinch nutmeg Chopped dates for topping Chopped walnuts for topping Directions: Add the carrot, quinoa, chia seeds, cinnamon, hemp hearts, coconut milk, and nutmeg in a resealable mason jar. Stir well, seal and chill overnight. The following day, stir once more and top with chopped dates and walnuts. Nutrition: calories 231, fat 5, carbs 8, protein 9

PEANUT CHICKEN RAINBOW SALAD WRAPS Preparation Time: 5 minutes Cooking Time: 15 minutes Servings: 2 Ingredients: Peanut Sauce: 2 tablespoons soy sauce ¼ cup organic smooth peanut butter 1 teaspoon fresh ginger peeled, grated 1 tablespoon rice wine vinegar 1 teaspoon organic honey 2 tablespoons warm water Dash hot sauce Wraps: ¾ cup grated carrots ¾ cup red cabbage shredded 1 red bell pepper seeded, julienned 2 cups baby spinach - ¼ cup scallions diced ¼ cup fresh cilantro finely chopped 1 pound cooked, chopped chicken breast 2 tablespoons peanuts chopped 212” spinach tortillas Directions: First, make the dressing. Add the soy sauce, peanut butter, ginger, vinegar, honey, water, and hot sauce in a small bowl and stir to combine. Set aside. Divide the vegetables, chicken, and peanuts equally between the spinach tortillas and drizzle with the prepared dressing. Fold the bottom of each tortilla up to cover the filling then fold in the left and right sides to make two wraps. Slice in half and serve. Nutrition: calories 300, fat 12, carbs 32, protein 20

FULLY-LOADED BLUEBERRY OATMEAL COOKIES Preparation Time: 5 minutes Cooking Time: 30 minutes Servings: 2 Ingredients: ¼ cup coconut sugar 2 tablespoons coconut oil melted ½ teaspoons almond essence 1 overripe banana peeled, mashed ½ teaspoons vanilla essence ½ cup almond meal ¼ cup flaxseed meal ½ teaspoons cinnamon ½ teaspoons bicarb of soda ¼ teaspoons kosher salt 1 tablespoon chia seeds 1¼ cups oats ¼ cup walnuts chopped ½ cup fresh blueberries Directions: Preheat the main oven to 350 degrees F. Cover a cookie sheet with parchment, set to one side. Add the sugar, oil, almond essence, mashed banana, and vanilla essence to a bowl and beat until combined. Add the almond meal, flaxseed meal, cinnamon, bicarb of soda, and salt stirring until incorporated. Add the chia seeds and oats, stirring again. Finally, fold in the walnuts and blueberries until evenly distributed. Scoop a ¼ cup of cookie dough at a time and use hands to compact it into a tight ball. Place on the cookie sheet and gently press down to flatten. Repeat with the remaining batter to form 8 large cookies. Place in the oven and bake for approximately 15 minutes until golden. Allow cooling completely before enjoying it. Nutrition: calories 206, fat 10, carbs 32, protein 5

Chapter 11: Dips and Sauces Recipes CARAMEL APPLE DIP

Preparation Time: 10 minutes Cooking Time: 5 minutes Servings: 2 Ingredients: 16 individually wrapped caramels, unwrapped 1/4 cup water 1 (8 ounces) package cream cheese 1/2 cup brown sugar Directions: Melt caramels in water in the microwave or a moderate-sized saucepan on moderately low heat while stirring often, take away from the heat. Cream together sugar and cream cheese in a medium bowl, then fold into the caramel mixture. Serve promptly. Nutrition: calories 262, fat 11, carbs 12, protein 5

VEGAN KETCHUP Preparation Time: 15 minutes Cooking Time: 30 minutes Servings: 12 Ingredients: 1/8 tsp. mustard powder 1/8 tsp. cloves, grounded ¼ tsp. paprika ½ tsp. garlic powder ¾ tsp. onion powder 1 tsp. sea salt 3 tbsp. apple cider vinegar ¼ cup powdered monk fruit 1 cup water 6 oz. tomato paste Directions: Whisk all the ingredients together in a tiny saucepan. Cover the pan and put it to low heat and simmer, stirring periodically, for 30 minutes. When reduced, add to the blender and puree until the consistency is smooth. Enjoy.

AVOCADO HUMMUS Preparation Time: 5 minutes Cooking Time: 5 minutes Servings: 2 Ingredients: 1 tbsp. cilantro, finely chopped 1/8 tsp. cumin 1 clove garlic 3 tbsp. lime juice 1 ½ tbsp. tahini 1 ½ tbsp. olive oil 2 avocados, medium cored & peeled 15 oz. chickpeas, drained Salt and pepper to taste Directions: Place the garlic, lime juice, tahini, olive oil, and chickpeas in a food processor and blend until mixed. Add the cumin and avocados and blend for about 2 minutes until smooth and consistent. Season with salt and pepper. Nutrition: calories 321, fat 6, carbs 23, protein 4

GUACAMOLE Preparation Time: 5 minutes Cooking Time: 5 minutes Servings: 6 Ingredients: 3 tbsp. tomato, diced 3 tbsp. onion, diced 2 tbsp. cilantro, chopped 2 tbsp. jalapeno juice ¼ tsp. garlic powder ½ tsp. salt ½ lime, squeezed 2 big avocados 1 jalapeno, diced Directions: Crush the diced jalapenos down a molcajete. In the molcajete, add the avocados. Squeeze 1⁄2 of the lime juice over the avocados. Add the juice, garlic, salt, and jalapeno and blend until smooth. When smooth, add the onion, cilantro, tomato, and mix to add. Enjoy. Nutrition: calories 215, fat 5, carbs 32, protein 2

VEGAN MAYO Preparation Time: 5 minutes Cooking Time: 5 minutes Servings: 6 Ingredients: ½ cup extra virgin olive oil ½ cup almond milk, unsweetened ¼ t. xanthan gum Pinch of white pepper, ground Pinch of Himalayan salt 1 tsp. Dijon mustard 2 tsp. apple cider vinegar Directions: Place the milk, pepper salt, mustard, and vinegar in a blender. Switch the blender to a high rpm, and then apply xanthan gradually to the olive oil. Remove from the mixer and allow it to cool in the refrigerator for 2 hours. The mixture will thicken during refrigeration. Nutrition: calories 121, fat 10, carbs 12, protein 14

PEANUT SAUCE Preparation Time: 5 minutes Cooking Time: 5 minutes Servings: 2 Ingredients: ½ tsp. Thai red curry paste 1 tsp. coconut oil 1 tsp. soy sauce 1 tsp. chili garlic sauce 1 tbsp. sweetener of your choice 1/3 cup coconut milk 1/4 cup peanut butter, smooth Directions: Add the peanut butter to a microwave dish and heat for about 30 seconds, using a microwave oven. Whisk in the peanut butter, and then put the soy sauce, sweetener, and chili garlic to the side. Heat a small saucepan with little oil over medium heat. Cook the Thai red curry paste until it is fragrant, then add to a microwave dish in the microwave. Stir the peanut mixture constantly while adding the coconut milk. Mix it well. Enjoy at room temperature or warm. Nutrition: calories 322, fat 5, carbs 32, protein 9

PISTACHIO DIP Preparation Time: 5 minutes Cooking Time: 10 minutes Servings: 2 Ingredients: 2 tbsp. lemon juice 1 tsp. extra virgin olive oil 2 tbsp. tahini 2 tbsp. parsley, chopped 2 cloves of garlic ½ cup pistachios shelled 15 oz. garbanzo beans, save the liquid from the can Salt and pepper to taste Directions: Remove the pistachios, pepper, sea salt, lemon juice, olive oil, tahini, parsley, garlic, and garbanzo beans using a food processor. Pulse to blend. Use the garbanzo beans liquid and add it to the dip while gradually blending until the desired consistency is reached. Enjoy warm or at room temperature. Nutrition: calories 432, fat 5, carbs 16, protein 12

SMOKEY TOMATO JAM Preparation Time: 5 minutes Cooking Time: 10 minutes Servings: 2 Ingredients: ½ tsp. white wine ½ tsp. Vinegar ½ tsp. salt 1/3 tsp. smoked paprika Pinch Black pepper ¼ cup coconut sugar 2 pounds tomatoes Directions: Carry a large pot of water to a boil over medium-high heat. Fill a large bowl with water and ice. In the boiling water, put the tomatoes for 1 minute, then remove them and immediately place them in the ice water. While the tomatoes are in the ice water, peel them by hand, then move them to a clean cutting area. Empty the bowl of water. Chop the tomatoes and bring them back into the pot; add the sugar, coconut, and mix it. Bring the pot back to medium heat, and boil the tomatoes and cook for 15 minutes. Stir in the paprika, pepper, and salt, and then bring down the temperature to the lowest point. Let it cook for 10 minutes or until it is thick. Remove from the heat while still stirring; add vinegar in white wine. Nutrition: calories 321, fat 6, carbs 12, protein 14

TASTY RANCH DRESSING/DIP Preparation Time: 5 minutes Cooking Time: 1 hour Servings: 2 Ingredients: ½ cup soy milk, unsweetened 1 tbsp. dill, chopped 2 tsp. parsley, chopped ¼ tsp. black pepper ½ tsp. onion powder ½ tsp. garlic powder 1 cup vegan mayonnaise Directions: Mix all the ingredients in a medium cup until smooth. If dressing is too thick, apply 1⁄4 cubic meter of soy milk at a time until the desired consistency is reached. Switch to an airtight container or bottle, and cool for 1 hour. Serve as a dip or over the leafy greens. Nutrition: calories 123, fat 10, carbs 22, protein 6

Chapter 12: Smoothie Recipes GREEN WHEATGRASS SMOOTHIE

Preparation Time: 5 minutes Cooking Time: 5 minutes Servings: 2 Ingredients: 1½ oz swiss chard 2 kiwis, peeled 1 banana, peeled 3 tbsp almonds 1 tsp wheatgrass powder 1 cup water 1 cup ice Directions: Pour in water and add greens to a high-speed blender. Blend it. Add prepared ingredients to the green mix. Blend for 30 seconds to make a smoothie. Enjoy! Nutrition: calories 332, fat 4, carbs 12, protein 8

APPLE BLACKBERRY SPIN Preparation Time: 10 minutes Cooking Time: 0 minutes Servings: 2 Ingredients: 1½ cups/360ml Fresh Apple juice 2 Apples, peeled, cored, and chopped ½ cup/73g Blackberries, frozen 1 large Banana, peeled and sliced three tablespoons Pumpkin Seeds 3 tablespoons Almonds, chopped 4 Ice Cubes Directions Add the apple juice to a smoothie maker or blender. Add the closing substances and pulse till smooth. Start ingesting the smoothie into 2 glasses & serve immediately. Nutrition: calories 342, fat 2, carbs 12, protein 16

SPICED BANANA FLEX Preparation Time: 10 minutes Cooking Time: 0 minutes Servings: 2 Ingredients: 2 cups/480ml Almond Milk four cups/172g Fresh Kale, trimmed and chopped 1 massive Banana, peeled, sliced, and frozen 2 tablespoons Almond Butter ¼ teaspoon Ground Ginger ¼ teaspoon Ground Cinnamon ¼ teaspoon Ground Nutmeg 4 Ice Cubes Directions Add the almond milk to a smoothie maker or blender. Add the last ingredients and pulse until smooth. Start drinking the smoothie into 2 glasses & serve immediately. Nutrition: calories 292, fat 2, carbs 12, protein 4

PEACH CABANA Preparation Time: 10 minutes Cooking Time: 0 minutes Servings: 2 Ingredients: 1 cup/240ml Fresh Apple juice ¼ cup/60ml Plain Yogurt 2 Peaches, peeled, pitted, and chopped 1 massive Banana, peeled and sliced 2 teaspoons Flaxseed Oil 1-2 drops Liquid Stevia (optional) 1 teaspoon Vanilla Extract 4 Ice Cubes Directions Add the apple juice and yogurt to a smoothie maker or blender. Add the remaining substances and pulse till smooth. Start drinking the smoothie into 2 glasses & serve immediately. Nutrition: calories 766, fat 2, carbs 12, protein 5

GREEN GRAPEFRUIT DETOX SMOOTHIE Preparation Time: 5 minutes Cooking Time: 5 minutes Servings: 2 Ingredients: 1 grapefruit, peeled and seeds removed 1 sweet apple, cored and skin removed 2 cups fresh spinach 1 ripe banana, sliced and frozen 2-3 ice cubes ½ cup water ½ tsp ginger, peeled and chopped Directions: Blend water and greens first. Add the rest of the ingredients to a blender. Blend for 30 seconds. Top with a piece of grapefruit. Enjoy! Nutrition: calories 162, fat 1, carbs 12, protein 8

KIWI PEAR SMOOTHIE Preparation Time: 5 minutes Cooking Time: 0 minutes Servings: 2 Ingredients: Russian kale 1 pear kiwi mushroom cashews 1 cup coconut water 1 cup ice Directions: Put kale and water in a blender and blend it. Add all ingredients now. Blend it well on high for 30-35 seconds. Enjoy! Nutrition: calories 292, fat 10, carbs 12, protein 14

RASPBERRY RED FUSION Preparation Time: 10 minutes Cooking Time: 0 minutes Servings: 2 Ingredients: 1 cup/240ml Fresh Cranberry juice, chilled ½ cup/120ml Plain Yogurt 1 massive Beet, trimmed, peeled, and chopped ½ cup/73g Raspberries, frozen Directions In a smoothie maker or blender, add all of the components and pulse until smooth. If you want to keep away from the excess fiber in this smoothie, you could use a fine sieve to pressure the smoothie. Start ingesting the smoothie into 2 glasses & serve immediately. Nutrition: calories 321, fat 1, carbs 12, protein 4

KIWI SPIRULINA DETOX SMOOTHIE Preparation Time: 5 minutes Cooking Time: 0 minutes Servings: 2 Ingredients: 2 kiwi, peeled and quartered ½ cup pineapple ½ cup cucumber 1 handful of spinach ½ lemon or lime, peeled 1-2 tbsp chia seeds 1 tsp spirulina powder 1 cup water Directions: Greens and water go first to a blender. Blend for 30 seconds. Add the rest of the ingredients. Blend for 30 seconds more. Top with chopped kiwi and chia seeds. Enjoy! Nutrition: calories 542, fat 2, carbs 12, protein 14

APPLE KIWI GREEN SMOOTHIE Preparation Time: 5 minutes Cooking Time: 10 minutes Servings: 2 Ingredients: apple kiwi kale leaves ½ cup cilantro leaves 1 ¼ inch ginger, peeled and chopped 1 cup water Directions: Mix water and greens in a blender. Blend for 30 seconds. Add the rest of the ingredients to the smoothie. Blend for 30 seconds. Enjoy! Nutrition: calories 176, fat 2, carbs 12, protein 14

GREEN AVOCADO SMOOTHIE Preparation Time: 5 minutes Cooking Time: 0 minutes Servings: 2 Ingredients: 2 cups water or coconut water 2 cups organic spinach ½ cup star fruit ½ ripe avocado ½ celery rib ⅛ inch knob of ginger ½ tbsp fresh lemon juice Directions: Blend greens and water on high for 30 seconds. Add other ingredients to a blender. Blend for 30 seconds. Enjoy! Nutrition: calories 327, fat 1, carbs 5, protein 12

Chapter 13: Dessert Recipes PEARS PANOS

Preparation Time: 15 minutes Cooking Time: 1hour 15 minutes Servings: 8 Ingredients 4 Bosc pears, halved and cored 1/2 cup white sugar 1/4 tsp. vanilla extract 1/4 cup Cointreau or other orange liqueur Directions: In a big saucepan, place pears; add sufficient water to cover by 1 inch. Mix in sugar; heat to a boil. Without cover, cook around 1 hour until liquid is decreased into a light syrup. Take away from heat; mix in vanilla. Allow cooling just until warm. Mix in liqueur; serve. Nutrition: calories 304, fat 2, carbs 12, protein 5

GRANOLA BLONDIES Preparation Time: 15 minutes Cooking Time: 40 minutes Servings: 1 Ingredients 1 egg 1 egg white 1-1/4 cups packed brown sugar 1/4 cup canola oil flour 1 tsp. baking powder salt granola with raisins cherries Directions: Beat oil, brown sugar, egg white, and egg in a big bowl until incorporated. Mix salt, baking powder, and flour; slowly whisk into the wet mixture just until incorporated. Mix in cranberries and granola (batter's consistency will be thick). Spray a square baking pan (9 inches) with cooking spray and spread with batter. Bake in a 350-degree oven until the cake is set and turns golden brown, about 25 to 30 minutes. Place on a wire rack to cool. Slice into bars. Nutrition: calories 506, fat 3, carbs 2, protein 5

MIXED BERRY SHORTCAKE Preparation Time: 25 minutes Cooking Time: 40 minutes Servings: 8 Ingredients 1/2 cup plus 1/3 cup sugar, divided 3 tbsps. cornstarch 2-3/4 cups fat-free milk 2 egg yolks, lightly beaten 1 tsp. vanilla extract 2 cups all-purpose flour 1 tsp. baking powder 1/4 tsp. baking soda 1/4 tsp. salt 6 tbsps. cold butter 2/3 cup buttermilk 4 cups sliced fresh strawberries 4 cups fresh blueberries 8 whole strawberries, halved 1/2 cup reduced-fat whipped topping Directions: Mix cornstarch and 1/2 cup sugar in a heavy saucepan. Mix milk until blended; boil on medium-low heat. Mix and cook till thick for 1-2 minutes; take off the heat. Mix a small amount into egg yolks; put all in a pan, constantly mixing. Take off heat; mix vanilla in. Put in a bowl; press plastic wrap piece over custard. Refrigerate. Mix leftover sugar, salt, baking soda, baking powder, and flour in the bowl. Cut butter until it looks like coarse crumbs. Mix buttermilk until you make a soft dough. Gently pat to 9-in. a square baking pan that's coated in cooking spray. Bake for 15-20 minutes till lightly browned at 400°. Cool on a wire rack. Slice shortcake to 3/4-in. cubes. Alternate layers of blueberries, sliced strawberries, custard, and shortcake in parfait glasses. Garnish with a dollop of whipped topping and halved strawberries.

Nutrition: calories 364, fat 3, carbs 12, protein 4

PEAR CHEESECAKE Preparation Time: 20 minutes Cooking Time: 01 hour 05 minutes Servings: 12 Ingredients 1-1/2 cups reduced-fat graham cracker crumbs (about 8 whole crackers) 1 cup sugar, divided 1/3 cup butter, melted 2 cans (15 oz. each) pear halves, drained 3 packages (8 oz. each) cream cheese, softened 3 tbsps. all-purpose flour 2 eggs 1/2 cup milk 2 tbsps. lemon juice 1-1/2 tsps. grated lemon peel Directions: Mix the butter, 1/4 cup of sugar, and cracker crumbs in a small bowl. Press it on 1 1/2-inch up the sides and on the bottom of a 9-inch springform pan that's greased, then let it chill in the fridge for half an hour. Put the pear halves on the crust, cut side down. Put the leftover sugar and cream cheese in a bowl, beat until it becomes smooth. Put in flour, then beat it well. Put in eggs and beat it on low speed just until blended. Add the peel, lemon juice, and milk, then beat it just until combined, then pour on top of the pears. Let it bake for 45 to 50 minutes at 350 degrees or until the middle becomes nearly set. Let it cool for 10 minutes on a wire rack. Run a knife around the pan's edge carefully to loosen and allow it to cool for another one hour. Let it chill overnight. Take off the pan’s sides. Put the leftovers in the fridge. Nutrition: calories 345, fat 3, carbs 15, protein 6

ORANGE PARFAITS Preparation Time: 30 minutes Cooking Time: 30 minutes Servings: 8 Ingredients 2 envelopes unflavored gelatin 1/2 cup orange juice 1 cup fat-free milk 1 package (8 oz.) reduced-fat cream cheese, cubed 1/3 cup sugar 1 tsp. vanilla extract 1/2 tsp. grated orange zest 1 can (11 oz.) mandarin oranges 1 can (20 oz.) unsweetened crushed pineapple, undrained 1 carton (8 oz.) reduced-fat frozen whipped topping, thawed 1/2 cup chocolate graham cracker crumbs (about 3 whole crackers), divided Directions: Mix orange juice and gelatin in a small bowl; allow it to stand for 5 minutes. Then heat milk until boiling; stir to the gelatin. Slightly cool. A place to a blender; cover and blend for 30 seconds or until incorporated. Add in the orange zest, vanilla, sugar, and cream cheese; pulse until combined. Strain oranges, set aside the juice; reserve oranges. Add reserved juice and pineapple to the gelatin mixture; pulse until smooth. Add in whipped topping then fold. In every 8 parfait glasses, put half of the oranges. Then layer with half of the gelatin mixture and 3 tbsps. of cracker crumbs. Continue to layer the crumbs and gelatin; put the rest of the oranges on top. Let it chill for 4 hours. Top with the rest of the crumbs. Nutrition: calories 342, fat 3, carbs 2, protein 5

GRANOLA CEREAL BARS Preparation Time: 15 minutes Cooking Time: 15 minutes Servings: 1 Ingredients 1/2 cup packed brown sugar 1/2 cup creamy peanut butter 1/4 cup light corn syrup 1 tsp. vanilla extract 2 cups old-fashioned oats 1-1/2 cups crisp rice cereal 1/4 cup miniature chocolate chips Directions: Mix in a microwave-safe bowl the corn syrup, peanut butter, and brown sugar; then cover and put in a microwave on high for 2 minutes or until mixture comes to a boil, whisking once. Mix in the vanilla; put in cereal and oats. Add in chocolate chips and fold. Then press into a 9-inch square pan coated with cooking spray. Let it cool and slice into bars. Nutrition: calories 123, fat 4, carbs 4, protein 6

PINEAPPLE ORANGE SHERBET Preparation Time: 15 minutes Cooking Time: 35 minutes Servings: 2 Ingredients: 3 cans (12 oz. each) orange soda 2 cans (8 oz. each) unsweetened crushed pineapple, undrained 1-1/2 cups sugar 1 can (12 oz.) fat-free evaporated milk 1/8 tsp. salt Directions: Mix all ingredients in a large bowl. Fill the mixture two-thirds full into the ice cream freezer cylinder; freeze following the manufacturer's directions (refrigerate the rest of the mixture till ready to freeze). Pour into a freezer container; let the sherbet firm up in the refrigerator freezer for about 2-4 hours before serving. Nutrition: calories 152, fat 2, carbs 5, protein 14

SHUDDERUPPERS Preparation Time: 5 minutes Cooking Time: 1 hour 3 minutes Servings: 20 Ingredients 1 (14 oz.) package individually wrapped caramels, unwrapped 1 (10.5 oz.) package large marshmallows Directions Build a good fire and allow the wood to burn down to coals. It will take around 1 hour. On a stick, thread a marshmallow, followed by the caramel candy in front of the marshmallow. Let it roast on top of the coals from the fire until you reach your preferred doneness in marshmallow, yet not on fire. Pull up the marshmallow above the caramel so that it will be placed inside. Allow to cool, then enjoy. Nutrition: calories 292, fat 3, carbs 7, protein 5

REAL GERMAN BAKED APPLES Preparation Time: 20 minutes Cooking Time: 28 minutes Servings: 4 Ingredients: 1 egg white 1 tsp. white sugar 1 tsp. ground cinnamon 2 tsps. raisins 1 tsp. crushed toffee candy 4 large Red Delicious apples, cored Directions: Preheat an oven to 190°C (or 375°F). Arrange cored apples upright in a shallow baking dish. Beat egg white in a medium bowl till it holds a firm peak. Scatter in sugar, and beat just a little more. Mix in toffee, raisins, and cinnamon until equally blended. Scoop into apple cores. Bake for 5 to 10 minutes without cover until meringue crisps. Cool a little before serving. Nutrition: calories 232, fat 6, carbs 8, protein 4

BROILED GRAPEFRUIT Preparation Time: 5 minutes Cooking Time: 10 minutes Servings: 4 Ingredients: 2 grapefruit, cut in half 6 tbsps. brown sugar Directions: Turn on the oven's broiler to preheat and place the oven rack about 6 inches from the heat source. Set grapefruit halves, cut sides up, on a baking sheet; scatter with about 1 1/2 tbsp. of brown sugar. Broil the grapefruit until the brown sugar has melted and started to bubble, about 3 to 8 minutes. Allow cooling for a few minutes before enjoying this warm meal. Nutrition: calories 137, fat 2, carbs 14, protein 3

Chapter 14: Counting Calories

I

’m going to say something here that might make you gasp and turn away in horror. Ready? Physics. Yes, physics. If you don’t like it, I’m sorry, but it’s crucial for your understanding of calories, the enigmatic little fellas themselves. But don’t worry, I’ll try and keep this understandable and readable. The First Law of Thermodynamics, for those of us who paid attention to science class, states that your body weight is dependent only on the difference between the number of calories that you consume versus the number of calories that you burn (aka, your calorie balance). In other words, your weight is determined by how much you eat versus how many calories you expel doing stuff each day. You can eat a lot, if you do a ton of stuff during the day, and not gain weight. The flip is also true. But what is a calorie? A calorie is the amount of energy required to raise the temperature of one liter of water by one degree Celsius. Here’s what you need to know: it’s a unit of energy. When you eat, you consume the energy stored within your food. You then have more energy to do things like a frolic in the meadow, workout, or read a book on veganism. Now, in a perfect world, you’d use exactly the amount of energy that you ate each day, but it doesn’t always work that way. Most of the time, we eat more calories than we expel, so you have a leftover bunch of calories hanging around after the day is done with nothing to do. Some will go into the muscles and liver as glycogen, but then, when that fills up… it gets stored as fat. There are a few things you need to keep in mind while planning a proper diet, among these is calorie intake. Accurate calorie tracking is the most effective and reliable way to know what is going into the body, how to lose fat, and build muscle. It does not mean starving yourself, but instead, it includes the number of calories you eat and how many you might burn. It is called an energy balance.

WORK OUT YOUR MACROS

There are three macronutrients that the body needs-proteins, fats, and carbohydrates. They make up a major part of our calorie intake and the macronutrient split is essential to build a great looking body for bodybuilders. They dictate how the body will grow and repair tissues, and how much muscle you retain during a weight loss program. The optimal vegan macro split should be-Have a high-protein diet consuming 0.73-1 g per lbs. Have a low to moderate-fat diet: Get 15-30% calories from fat. Let the remaining calories be in the form of carbohydrates.

PLAN MEAL TIMINGS AND PORTIONS Once you have figured out how to split the macronutrients in every meal, it is time to plan your meal timing and also the portion size. Since you are getting all the proteins from plants; it is not feasible to get the requisite amounts in just three main meals of the day. Hence, it is pertinent to add more meals at frequent intervals with substantial amounts of protein in each meal. It will help stoke the metabolic fire and burn more fat. In addition to it, the continuous consumption of protein will help in muscle growth at optimal capacity. The timing of the meal is also important. Late night dinners or might-night snacks are a big no. Stay away from food after sunset or reduce it to a minimum.

PLAN WHAT FOODS TO EAT FOR EACH MEAL It is important to decide on the kind of proteins you want to have in each meal. So planning each meal with care is significant. Include fresh fruits, nuts, and vegetables daily. Get the macronutrient split right so there is a proper percentage of each nutrient for adequate muscle repair and growth.

STATES OF CALORIE BALANCE Here are the three states of calorie balances. You will only be able to be in one of these states at a time. Negative calorie balance. You are not giving yourself enough calories, so you're losing weight. You might have a very high activity rate or something like that, but if you are expelling more calories than you are gaining, this will make you drop some pounds. This might sound great, but be careful: the necessary energy you need won't just appear: it'll come from the breakdown of body tissue. Neutral calorie balance. You did it. You nailed it right on the head. You have eaten exactly the number of calories that you need each day, which means you will not gain or lose weight. If you haven’t changed weight in a few months, congratulations, you’re in neutral calorie balance! Positive calorie balance. This is where most of us get into trouble: we’re eating too many calories and not doing enough to get rid of them, so we start stacking on the weight. The calories we don’t end up using are stored as fat or glycogen in the liver and muscles. Calories can be confusing to a lot of people because if you aren’t eating enough, you won’t gain muscles… but eat incorrectly, and you’ll be gaining fat, not muscle. If you just aren’t eating enough, you will not be able to put on any muscle even though you have very low body fat. It’s a tightrope, but fortunately for everyone, it isn’t that hard of a tightrope to walk down once you get the hang of it. When preparing your meals, you will need to calculate their macronutrient breakdown and how many calories each meal contains. The included mealplan provides this already if you choose to follow or pick days to eat from the 30-day meal plan.

HOW TO CALCULATE YOUR DAILY CALORIE NEEDS Well, we're past the definitions! It's not that difficult, right? The calorie balance is the thing that will make or break your diet, and you can either be in positive, negative, or neutral calorie states. Which state are you in right now? You might not know. The only way to truly know which state that you are in is to know how many calories your body spends every day. Since you can't just ask your body this question, you need to use formulas. And, like

all formulas, some are easier than others, and some are more accurate than others. The easiest way is to calculate your TDEE, which is a fancy way of describing your total daily energy expenditure (how many calories you burn in a day). The way you calculate is by estimating the number of calories you burn while resting, which is known as the basal Metabolic Rate, aka BMR. Then, once you know that number, you throw on an estimated number of calories you burn through how often you exercise. Unless you happen to be a genius, you won’t know what your TDEE is offhand. Never to fear! It will ask you for various stats, like height, weight, age, and activity. It won’t be 100% accurate, seeing as nobody is exactly alike, but you just need an estimate, and it should be close. Do you think the TDEE calculator is off? No worries. Here’s how to test it. Use the estimated TDEE value and eat how many calories it recommends per day. Weigh yourself twice a week, and if something changes, it’s off. If you start gaining weight, decrease the TDEE by 100 calories. If you keep gaining weight, do it again. The same goes for the opposite. Losing weight? Add 100 calories a day. You want to find that perfect TDEE where you are not gaining or losing weight.

Chapter 15: Plant-Based Supplements

S

upplements can aid recovery and progress but are never a magic pill. The right training, nutrition, and rest time are the real pillars for progressing physically. Supplements can give you an extra edge, but only if you’re respecting these three pillars. Although a plant-based diet can cover all macro- and micronutrient requirements, it can be a challenge for serious athletes to prevent certain deficiencies. This is where vitamin and mineral supplements are a welcome addition to your diet. Other types of supplements can help to improve your performance and recovery. As an athlete on a plant-based diet, you always want to confirm that supplements’ manufacturing processes and ingredients are 100% vegan.

AMINO ACIDS As previously explained, most plant-based protein sources do contain a complete spectrum of amino acids. Still, it’s very important to consume a wide variety of plant-based protein sources to ensure the right balance of amino acids in your diet.

Essential amino acid supplements can be very helpful. Branch-chain amino acids (BCAAs) are a great choice for vegan athletes. These supplements generally contain three of the essential amino acids: leucine, isoleucine, and valine. BCAAs in supplement form are relatively cheap and cause no harmful side effects. The supplement is commonly produced as a powder, which is often put in capsules to make consumption easier. A standard daily dosage for athletes is roughly 20 grams. Another amino supplement that is beneficial before a workout is Citrulline malate. This supplement boosts the production of nitric oxide and enhances blood flow, nutrient uptake, and the transportation of oxygen. As a result, you’ll experience a bigger “pump,” meaning your muscles will swell more during a workout due to excessive blood flow. This blood carries all the nutrients necessary for the muscles to perform and will therefore enhance your capacity to exercise.

CREATINE Your body can produce small amounts of creatine by itself. Creatine. helps the muscle cells to produce more energy and improves performance for high-intensity exercises. Higher creatine concentrations have been shown to improve power output and delay muscular fatigue. Creatine can also increase the water content of muscles, speed up muscle growth, and may even battle Parkinson’s and other neurological diseases. Consuming five grams of creatine hydrate every day has been shown to increase the available energy inside muscles. When considering supplementing your diet with creatine, pre-load before the cycle starts since the body produces approximately only one gram per day. The creatine cycle consists of 3 phases: 1. Loading phase: 1 week; 5-20 grams of creatine each day. 2. Maintaining phase: 5-6 weeks; 3-10 grams of creatine each day. 3. Pause phase: 2-4 weeks. To reap the benefits of creatine quickly, it's recommended to start with 20 grams of creatine per day for about two days before the start of a workout cycle. On the third day – the first day of the workout cycle – the muscles

will reach their maximum creatine storage capacity. From the third day on, a normal dosage of five grams of creatine per day is recommended. If the 20 grams two-day pre-loading is not possible or desired, starting with five grams per day also works. The maximum benefits will just take a few more days to occur.

TESTOSTERONE BOOSTERS A very interesting group of supplements is testosterone boosters that claim to increase natural testosterone levels. The androgen hormone is extremely important for muscle-building, body functions, and general wellness – the latter even more so for men. Testosterone boosters that are targeted at vegans may claim that plant-based diets can lower testosterone levels. The opposite seems to be the case. A study published by the British Journal of Cancer points out that vegan men have 13% higher testosterone levels than men who eat meat regularly. To achieve this, it is extremely important to enjoy a varied and wellrounded plant-based diet that will not affect or hamper optimal testosterone levels. Apart from anabolic steroids, many testosterone boosters do not provide a sufficient increase in free testosterone levels in the body to show any health-goal related benefits. However, there are a few herbal and natural supplements that have shown positive results in boosting testosterone levels. These supplements may be especially interesting for people over the age of 40. For example, D-aspartic acid is a naturally occurring amino acid that can enhance the release of testosterone by an average of 42%. However, it has not shown a significant boost in active sportsmen and women. D-aspartic acid isn't useful as an athlete but could be if you're incapable of working out after a surgery or an accident and want to maintain higher testosterone levels.

ASHWAGANDHA Another testosterone booster worth considering is ashwagandha. At the end of an eight-week study published in the Journal of the International Society of Sports Nutrition, 57 men saw their testosterone levels increase by an average of 18.7%. The herb is also able to help with muscle recovery, stress, anxiety, and cognitive function. 600-650 mg of ashwagandha is recommended daily to enjoy these benefits. To boost testosterone, dosages

as high as 1,250 mg per day have been observed to yield positive results. Cycles with at least a week off every two to three months will prevent developing a tolerance.

POMEGRANATE Pomegranate is also an interesting supplement. The fruit is loaded with antioxidants and works in several ways to help boost testosterone levels and performance. The Queen Margaret University of Edinburgh concluded that after two weeks of drinking a daily glass of pomegranate juice, 60 male and female volunteers aged between 21 and 64 saw an increase of salivary testosterone levels by 16-30%. The men had shown an average increase of 24%. Pomegranate also increases nitric oxide levels, which results in increased blood flow. The fruit can be consumed whole or in juice or supplement form. The latter is the easiest (and a calorie-free) way to fit this fruit into your meal plan.

Chapter 16: Vegan Diet Plan Tips

B

eyond the kinds of food you consume - the amount, timing, and way you consume it will make a difference in how fast you achieve your bodybuilding goals. Below are some diet tips for getting the most out of your food so that you can put it to work for you.

1. GET SUFFICIENT CALORIES When you are on a vegan bodybuilding diet, getting enough calories is critical. An average plant-based diet has a much lower calorie content than a conventional diet; this means vegans should monitor their levels closely. If you don't consume as many calories as needed, your body can shift into a catabolic state, meaning it'll devour itself for energy. The larger the caloric

deficit, the higher the chance of your body fueling itself on existing muscle tissue instead of on the food consumed. So, without consuming enough calories needed for your muscle growth, your hard-earned muscle mass will slowly waste away. For peak performance, bodybuilders should strive for 15-20 calories per pound of bodyweight, then adjust that number based on gains or losses at the gym.

2. EAT IMMEDIATELY BEFORE AND AFTER WORKOUTS Many vegan bodybuilders focus on main meals without paying much attention to the snacks between them. This is the wrong approach! Snacks are an immediate source of energy for your workout and recovery. The snacks you choose at a specific time make a significant difference in your performance and how you'll feel later. The best pre and post-workout snacks are a healthy mix of carbohydrates and protein. Light carbohydrates like dates, bananas, and apples are great before your workout. When you are done at the gym, enjoy your pick of carrots with hummus or protein shakes with nice vegan protein powder.

3. MONITOR YOUR BODY WEIGHT AND FAT Since most vegan athletes are only concerned with lean muscle mass and not losing it, be sure to take effective measurements regularly. This means you should be measuring your body fat level and comparing it to overall body weight to achieve a more accurate assessment of your progress in the gym than just stepping on the scale alone.

4. KEEP A FOOD JOURNAL The key to your success in adopting the vegan bodybuilding diet is not necessarily food consumption—it is about having an accurate awareness of what you consume. Human memory is not a reliable source for this level of awareness; you need to take meticulous notes in your food journal. To keep a food journal, you should write down every sip of water and every crumb of food you eat throughout the day. Anything less than this is wasting your time. While this may seem like a painful activity at first, the process becomes effortless after just a few days. As a beginning vegan bodybuilder, you are flying blind in a storm without this information. It is simply too easy to have a misleading impression of

what you are eating and what is working.

TYING IT ALL TOGETHER No matter what foods you settle on for your daily meals, it is extremely important to make sure that you are getting plenty of variety to supply your body with all the different types of protein sources and muscle-building nutrients. With these well-structured diet plan tips and meal plan recommendations in mind, you should be more than ready to start planning your healthy, vegan meals. The incredible health and fitness benefits of a vegan diet are undeniable, so without much delay, it is time to give vegan bodybuilding all you’ve got!

Chapter 17: Best Protein Sources For Vegetarian Athletes

W

hen you systematically exercise, your need for protein increases. To become stronger so that muscles can recover effectively, it is necessary to provide them with a sufficient amount of building material - protein. The amount of protein that you need to eat depends on your exact workout routine, the type of your body, how long you have not eaten meat, and other factors. There are many unique eating plans for vegan eating purely plant-based proteins. In most cases, plant proteins need to be combined to form a complete protein, as you would find occurring naturally in animal sources. We all know that nature is an excellent source of protein. So, we provide all the necessary facts about the best sources of protein for a vegan diet.

TOP VEGETARIAN PROTEIN SOURCES LEGUMES

Beans, pulses, lentils, chickpeas are legumes. So are peas, beans, peanuts, and anything that grows in a pod. Legumes are high in protein but not high in fat, so they are generally consumed as a healthy choice for meeting protein requirements as they can be consumed in large quantities without adding too many calories. BEANS Beans are a popular vegan main source of protein, with the added benefit of slow-digesting carbohydrates. In the same category of high protein yield and low GI carbs, you would also find pulses and lentils. PULSES While not exactly lentils, pulses are different in their botanical classification and not in their protein content. Pea flour and pea protein are very popular as a protein shake additive for athletes and bodybuilders, and anyone generally needing to increase their protein intake in an easily digestible form. LENTILS Lentils can be a great main course for lunch. Legumes and lentils can add protein to your meal without taking up too much space on your plate if you add them to your meal. This is a good way to increase your total protein intake per meal. CHICKPEAS Chickpeas are high in protein, when cooked they contain around 14.5g protein per cup. Chickpeas can be eaten at any temperature and texture, and are highly versatile. Many traditional recipes that have been made for hundreds of years use these. Hummus made from chickpeas is a great spread, dip, or protein-rich puree. It's made from pureed chickpeas and provides B vitamins and protein in the diet. Use it as butter to add protein to your plate. NUTS

Examples of nuts are walnuts, cashews, almonds, Brazil nuts, peanuts, hazelnut, pistachios. Peanuts are protein-rich, stuffed full of healthy fats, and can be beneficial to your cardiac health. Made into butter, peanuts are rich in protein, with 8 g per tablespoon, and versatile. Use it as a sandwich spread, added to smoothies, sauces, and desserts. Almonds contain a large amount of vitamin E, which is necessary for the health of nails, skin, and eyes. Walnuts are very good for brain health because of their protein profile. SEEDS Examples of seeds are chia seeds, hemp seeds, flax seeds, sunflower and pumpkin seeds, peanuts seeds. Seeds like quinoa are a complete protein. Other grains like millet, teff, amaranth, and sorghum also pack quite a large percentage of protein in a little package. They also make satisfying dense main ingredients to add to the main meal plate. Flax seeds are high in Omegas and are a natural plant-derived and guilt-free way of getting your omega 3s and 6s. Chia seeds are also high in protein and contain significant amounts of fiber. The tiny ‘superfood’ also has trace minerals Calcium, Manganese, Magnesium, and Phosphorous. Hemp seeds are also a great protein source for people who get their protein from plants. Rich in fiber, protein, and a range of fatty acids they also contain calcium, which is a good source of plant-based iron, and magnesium. QUINOA Quinoa is a seed (not a grain) with high fiber and surprisingly high protein content. This is a very versatile and super-nutritious food. Versatile because you can prepare it as a salad, main or breakfast. It can be sprouted or cooked to varying textures - firm, or softer for breakfasts and dessert dishes.

Chapter 18: Vegan Vs Plant-Based Diet

W

hen we commonly hear about the plant-based diet the only thing that comes to our mind is being vegetarian or vegan. It is a kind of reflex in our minds that lets us connect the links to the information that we already know. To specify the real functions of the plantbased and vegan diet, it is necessary to know the difference between both. Most people confuse the two and consider them the same. These two are not the same but like each other.

UNDERSTANDING VEGANISM Before proceeding any longer, you need to know what vegetarianism, veganism, or vegan diet is. Vegan or vegetarian is a specific group or community of the people who ethically, religiously and on a cultural basis avoid using all meat products in any manner. They not only quit using the animal passed food products but also all kinds of animal products such as leather, eggs, milk, honey, and more. They believe in an animal-friendly environment and consider using animal products or eating meat as an act of cruelty. Following their beliefs and instincts, they make sure to avoid every possible thing that is directly or indirectly in link with animals. The vegan food or diet is all about plant-based options that do not contain any contents of animal products. They consume everything randomly that includes processed food options, artificial sugar, and other baked or canned food options from the vegetables and beans. The goal of the vegan diet is to exclude animal products and animal-based diet/food from the regular diet. They want to keep the animal secure and do not want to harm them. According to vegans, they take the initiative to help animals live a peaceful and happy life.

A FINE LINE DIFFERENCES

Most people have confusion in understanding a vegan diet and a plantbased diet. If we have a close look at the vegan diet or being vegetarian, then it states that one should eat all the vegetables and avoid any meat products. It is simply that a person prefers eating vegetables and fruits instead of meat and other fats. However, note that the vegan diet is a part of the vegan culture that involves not using any other animal products, not in food nor any daily use. On the other hand, a plant-based diet is all about an easy healthy plant food option that includes fruits, vegetables, lentils, beans, and more. Other than the hardcore plant diet options, it allows the intake of low-fat dairy products that include low-fat milk, low-fat cottage, mozzarella, and cheddar cheese as well. Having a plant-based diet doesn't require that you avoid all the animal-based products.

IDENTIFYING THE DIFFERENCE Everyone must identify the basic difference between the vegan diet and a plant-based diet. Veganism is a part of the culture and belongs to a specific community while a plant-based diet is a simple diet procedure that helps anyone to eat healthy and fresh.

DIFFERENCE IN APPROACH The major difference between the plant-based diet and a vegan diet is the basic approach. People adopt a plant-based diet to move towards a healthy and refreshing lifestyle. They want to exclude all the toxins from their life and body. While on the other hand, the vegan diet is all about showing love and support for animals by avoiding all the animal products and eating vegetarian food.

Chapter 19: 30 Day Meal Plan DAYS Day 1

Breakfast

Lunch

Vegan Mango Almond Milkshake

Pilaf with Garbanzos and Toast with Dried Apricots Cannellini Beans and

Day 2 Homemade Granola

Day 3

Dinner

Sweet Potato Quesadilla

Roasted Chickpeas with Maple and Cinnamon

Eggplant Curry

Buckwheat Dinner

Country Breakfast Cereal

Day 4

Day 5

Almond Butter Sundried Banana Tomato Pesto Overnight Oats Pasta Almond Butter Sage Carrot Banana Overnight Oats

Day 6

Day 7

Quiche with Cauliflower & Chickpea Peach & Chia Seed Breakfast Parfait

Sundried Tomato Pesto Pasta

Vegetable Medley Mushrooms with Herbs and White Wine Sauté of Green Bean

Hearty Cashew White Beans and Almond with Collard Butter Greens

Day 8

Day 9

Day 10

Day 11

Avocado Toast with White Scallops with Beans Almonds and Mushrooms A colorful Homemade protein power Granola salad

Vegetable Medley Roasted Chickpeas with Maple and Cinnamon

Country Breakfast

Peanut Chicken Toast with Rainbow Salad Cannellini Wraps Beans and Pesto Quiche with Edamame Cauliflower & Avocado and and Noodle Chickpea Lime Bean Salad Bowl

Day 12

Day 13

Tempeh Bacon Red Peppers Smoked to and Kale White Beans Perfection and Avocado Toast Vegan Mango Almond Shrimp and Buckwheat Milkshake Endives Dinner

Day 14

Day 16

Day 17

Peach & Chia Tuna and Seed Breakfast Tomatoes Parfait Homemade Granola Pilaf with Garbanzos and Dried Apricots Country Breakfast Cereal

Day 18

Sauté of Green Bean Roasted Chickpeas with Maple and Cinnamon

Eggplant Curry Buckwheat Dinner Broccoli Rabe

Vegan Mango Almond Milkshake

Bulgarian Pepper baked with Cheese and Mushrooms

Day 19

Peach Cabana

Cauliflower Alfredo Your Way

Sauté of Green Bean

Day 20 Tempeh Bacon Eggplant Curry Smoked to Perfection Day 21

Day 22

Kiwi Spirulina Detox Smoothie

One-Pot Mushroom Pasta

Sweet Potato Spiced Banana Quesadilla Flex

Mushrooms with Herbs and White Wine Toast with Cannellini Beans and Pesto Fresh Edamame Pods with Aleppo Pepper

Day 23

Day 24

Vegan Mango Almond Milkshake Country Breakfast Cereal

Steamed White Beans Broccoli with and Avocado Walnut Pesto Toast Toast with Avocado and Cannellini Lime Bean Beans and Bowl Pesto

Perfect Polenta with a Dose of Cranberries & Pears Homemade Granola

One-Pot Mushroom Pasta

Vegetable Medley

Broccoli Rabe

Coriander Snapper Mix

Day 25

Day 26 Day 27

Day 28

Country Breakfast Cereal

Red Peppers Masala and Kale Scallops

Tempeh Bacon Smoked to Cauliflower Perfection Alfredo Your Way

Tuna and Tomatoes

Day 29

Tasty Oatmeal and Carrot Sundried Cake Tomato Pesto Pasta

Day 30 Almond Butter Sweet Potato Banana Quesadilla Overnight Oats

Scallops with Almonds and Mushrooms Ginger Mushrooms

Chapter 20: 30 Day Meal Plan Shopping List VEGETABLES Fresh kale Frozen spinach Onions Red onions Garlic Broccoli Zucchini Bell peppers Carrots Tomatoes Cherry tomatoes Chili pepper Mushrooms Beetroot Sweet potatoes Cucumber Fresh chives Fresh parsley Fresh cilantro

FRUITS Bananas Mangoes Apples Frozen berries Avocados

Lemons or lemon juice Dates Dried apricots Grated coconut

Legumes Green peas White beans Kidney beans Corn Chickpeas Lentils

GRAINS Oatmeal Spelt/buckwheat flour Whole grain crackers Whole wheat bread Quinoa Soba/buckwheat noodles Whole wheat spaghetti Brown rice

HERBS Cocoa powder Cinnamon ground cumin Ground oregano Dried thyme Dried cilantro Garlic powder Curry powder Turmeric Paprika Ginger

Chili powder Pepper Salt

NUTS & SEEDS Walnuts Cashews Flaxseed Chia seeds Pumpkin seeds

VARIOUS Vegan mince Soy sauce Tofu Vegetable stock Soy milk Soy yogurt Tortilla chips (natural flavor) Agave syrup Hummus Peanut butter Mustard Ketchup Miso paste (at an Asian supermarket) Vegan burger bun Wraps (multigrain) Nutritional yeast Protein powder

Conclusion

T

his book provides insight into how to successfully transition to a vegan diet as an athlete or bodybuilder. Many myths and misconceptions are surrounding the diet, but with these tips, meal plans, and recipes you should have a solid foundation to build your sustainable, plant-based diet on. Not only will you be preventing many common, chronic illnesses, but as we have demonstrated, you can also build muscle and thrive doing so, all while maintaining an ethical and conscientious lifestyle. The recipes contained in this book will help you to wisely plan your diet, ensuring the proper ratios of protein, fats, to carbohydrates to maximize your nutrient absorption and muscle building capacity. All this can be done while still enjoying delicious, flavorful, and dynamic dishes at every meal. You won't be sacrificing anything by transitioning to this diet. Whether your goal is to gain muscle, lose fat, or maintain your current weight, you are now equipped with the knowledge to calculate your specific caloric and macronutrient needs to ensure a balanced and healthy diet. You also know what foods to eat to obtain which nutrients, and how to prepare them in new and interesting ways. From amino acids and complete proteins to healthy fats to micronutrients like vitamin B12, you now know exactly what to do to ensure you are meeting all your nutrient targets. Furthermore, you now have an awareness of some common mistakes that can be made and how to avoid them. Building muscle takes hard work and dedication, but these recipes will make that hard work so much more enjoyable. With the knowledge you have gained from this book, you will look forward to your meals and postworkout snacks at the same time as you are fueling your body for the next workout.