The Bodybuilding Meal Prep Cookbook: Plant-Based High-Protein and Macro-Friendly Meals to Lose Weight, Gain Muscles and Fuel Your Workouts (6-Week Meal Plan Included) 9798642050101

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The Bodybuilding Meal Prep Cookbook Plant-Based High-Protein and Macro-Friendly Meals to Lose Weight, Gain Muscles and Fuel Your Workouts (6-Week Meal Plan Included)

Copyright © 2019 Gabriel Greger All rights reserved

© 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. It 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, reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaged 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, that are incurred as a result of the use of the information contained within this document, including, but not limited to, errors, omissions, or inaccuracies.

Table of Contents Introduction Chapter 1: Losing Weight with a Plant-Based Meal Prep Chapter 2: The Plant-Based Diet: How to Prep Your Pantry and Kitchen Chapter 3: 70 Meal Prep Plant-Based Recipes Breakfast Recipes 1. Creamy Chia Oats 2. Hummus Crunch on Rye 3. Coconut Berry Smoothie 4. Protein Smoothie Bowl 5. Baked Oatmeal Squares 6. Tofu Quiche 7. Superfood Green Smoothie Bowl 8. Nutty Health Bars 9. Spicy Tofu Scramble 10. Banana and Peanut Butter Oats 11. Black Bean Burritos 12. Blueberry Coconut Chia Pudding 13. Vegetable Pie 14. Gingerbread Pancakes 15. Vegan Sandwiches Lunch Recipes 16. Mexican Portobello Mushrooms 17. Potato Tempeh Hash 18. Creamy Chickpea Sandwiches 19. Cobb Salad 20. Lasagna Soup 21. Caesar Salad 22. Coconut Mushroom Pizza 23. Sweet Potato Chickpea Wraps 24. Vegan Burgers 25. Black Bean Kale Salad Jars 26. Tempeh Pesto Sandwich 27. Cauliflower Lentil Soup 28. Broccoli Pasta Salad 29. Mediterranean Nourish Bowls

30. Plantain Tortillas Dinner Recipes 31. Teriyaki Stir Fry 32. Vegan Chili 33. Lentil Quinoa Fritters 34. Tempeh Tacos 35. Noodle Soup 36. Moroccan Couscous 37. Exotic Curried Vegetables 38. Tomato Risotto 39. Legume Soup 40. Italian Bell Peppers 41. Falafel Bowls 42. Mac and Cheese 43. Fettuccine Alfredo 44. One-Pot Spinach and Rice 45. Tofu Tempeh Salad Snack Recipes 46. Sunflower Seed Bites 47. Protein Boost Smoothie 48. Sweet Nut Bars 49. Peanut Butter Crunch Rice Cakes 50. Spicy Edamame 51. Sweet Pistachio Bites 52. Bagel Popcorn 53. Crispy Chickpeas 54. Fruit and Nut Bars 55. Creamy Log Boats 56. Veggie Sticks and Dip 57. Trail Mix 58. Veggie Crisps 59. Vegan Cheese Squares 60. Tamari Almonds Dessert Recipes 61. Pineapple Spice Sorbet 62. Cherry Almond Brownies 63. Raspberry Chia Pudding

64. Sweet Tiffin 65. Banana Peanut Butter Muffins 66. Vegan Mince Pies 67. Strawberry Glow Sorbet 68. Chocolate Cups 69. Poached Caramel Peaches 70. Coconut-Dipped Truffles Chapter 4: 6-Week Meal Plan Week 1 Shopping List Week 2 Shopping List Week 3 Shopping List Week 4 Shopping List Week 5 Shopping List Week 6 Shopping List Conclusion

Introduction As a health and plant-based, bodybuilding-inspired individual, who previously didn’t know anything about how to reach my goals, I decided to embark on a journey to do just that. I wanted to reach new heights, stop wondering how to make it happen, and all the possible benefits it could provide. Not only did reaching my goals allow me the opportunity to realize the full potential of living my healthiest life, but it also inspired many other facets to surface. It provided me the ability to improve my daily routine, time management skills, and complete tasks on time due to a more instilled sense of discipline. I saw my health improve, weight-loss, energy levels increase, and even a boost in my gym performance. Taking a glance at starting a plant-based diet, someone unaware of the benefits will be surprised to find that it can help you maintain your current muscle mass, take your workouts to the next level, as well as help you sustainably build new muscle. Since following a plant-based diet is all about keeping your diet clean, as natural as possible and healthy, there’s no room for taking artificial supplements that are either pumped with protein or will have a negative effect on your body. The plant-based diet can be designed, tweaked, and improvised to suit your lifestyle, including the lifestyle of a bodybuilder or fitness fanatic. It can provide you with plenty of energy, and exceed your expectations of what you thought wasn’t previously possible without consuming animal meat or the by-product. Being a firm believer in the importance of eating animal meat to supplement my muscle-building process before, I struggled to convince myself that plants can do just about everything that meat can. Stuck with the presence of stubbornness and lack of knowledge, it took a while, but as I got to learn more about what a plant-based diet can do for my body, my performance, and results, as well as all the negative things animal meat and the by-products thereof have contributed to my previous state of health, I gradually became convinced. Since we only have one body and nurturing it and providing it with whole foods is necessary, I have embarked on a plant-based diet, now a lifestyle, which I would never trade for my previous lifestyle.

I wrote this book to share my knowledge about counting macros, following a plant-based diet, while maintaining a high-protein diet to support your bodybuilding, muscle support, and comprehensive needs, all while improving and sustaining your health. What Are Macros? In the Bodybuilding Meal Prep Cookbook, we are focused on macros, or macronutrients such as protein, carbohydrates, and fat content found in each meal or ingredients in your food. Since these three sources of nutritional content are used to create energy for the body, they are considered the most important nutrients and must be included on all nutrition labels. Macros can be calculated using an app designed to count calories using your daily macros or by reading the nutritional content on food labels and taking notes. Calories are calculated based on the macronutrients found in your food: 1 gram of carbohydrates = 4 calories 1 gram of protein = 4 calories 1 gram of fat = 9 calories Apart from carbohydrates, protein, and fat, alcohol is also considered a macronutrient and contains 7 calories per gram. However, since it doesn’t contribute to any nutritional value in the body, it isn’t included in macro calculations, and instead of getting used as energy, it is stored as fat. Macronutrients are used in the plant-based bodybuilding diet as a tool to help you stay on track each day. By calculating your macronutrients, you will remain disciplined on this diet, with 70 meals that include calories per serving for you to easily follow the 6-week meal plan, switch it up as you like, and ultimately track your progress to reach your goals. Since the goal of this book is to maintain muscle mass in the body, as well as improve it, keeping track of your daily macros is extremely important, as you need a certain amount of carbohydrates, protein, and fats, to meet these goals. Given that this is a plant-based diet, it is considered more complex to reach your goals to build or maintain muscle, unless you are well informed

about how to build muscle without including animal and artificial protein in your diet. Apart from macronutrients, micronutrients are also considered an essential component to maintain a healthy body. Micronutrients include the vitamin and mineral nutritional content found in food, which is used to regulate your hormones, maintain a strong immune system, optimize your brain performance, and contribute to an overall healthy body. Since micronutrients are only needed in smaller quantities, it is not included in the meal prep cookbook, but can still be tracked with apps, based on your preference. If you have a deficiency, it is especially helpful to track micronutrients. How to Calculate Macros Since every person is different, the number of macronutrient-ratio one person consumes may be different compared to others. To calculate your macros, you need to calculate your calorie needs, and then determine your ideal macro ratio, which is typically 50% carbohydrates, 3035% protein, and 15-20% fat. The next thing to do is to multiply your calories by the macro ratio percentages, which can be done with the following equation: ● Carbohydrates: Calories x 0.50 = Total grams of carbs you need daily. ● Protein: Calories x 0.30 = Total grams of protein you need daily. ● Fat: Calories x 0.20 = Total grams of fat you need daily. To calculate the total grams for carbohydrates, multiply by 4. To calculate the total grams for protein, multiply by 4. To calculate the total grams for fat, multiply by 9. Alternatively, to calculate your macronutrient, you can use an app like IIFYM, Muscle for Life, Healthy Eater, and MyFitnessPal available on most devices. The Benefits of a Plant-based, Macro-tracked, Meal Prep diet

So many people ask the same question: “Is eating a vegan or plant-based diet worth it?” Now, while it may seem like a challenge for anyone that is only getting started or is struggling to give up meat, dairy, or animal by-products, there is so much more to gain from a plant-based diet than most people think. It isn’t just a diet, but a way of life, and while you don’t have to feel like you need to go all-in at the very beginning, eventually it turns into something you want to practice daily. That’s especially true, because filling your body with healthier, cleaner, and more whole food options, you will experience a tremendous number of benefits, especially by incorporating the counting of macros in your diet. Counting macronutrients is very beneficial for the body and can aid in your journey in trying the average vegan or beginner plant-based diet. Counting macros on a plant-based diet benefits you by providing you with the opportunity to learn more. Education is key when it comes to knowing what you’re putting into your body. Learning more about your food choices, the ingredients inside your food and its sources, as well as your daily nutritional intake can help you set clear goals, and help you reach them accordingly. By tracking your macros, you can learn how to estimate the ratios of carbohydrates, protein, and fat that is needed to lose weight on a plant-based diet. This cookbook includes various meals and 6 weeks of meal plans that can be customized according to your preference. Understanding macros and what your body needs to achieve your goals can help you reach them. It can also provide your diet with more balance, instead of bouncing back and forth between restrictive diets that only make you gain more weight or lose muscle. Losing muscle is not ideal, and is the complete opposite of what you want. Finally, tracking macronutrients can help you manage current medical conditions like chronic diseases, including diabetes, hypertension, polycystic ovary syndrome, and cancer. Combined with tracking macros, following a plant-based diet includes several benefits that go far beyond health. Even though health is considered the number one benefit you can gain from following a plant-based diet, it translates into various aspects of your life, some of which is often overlooked, especially as it aids the day-to-day quality of your life.

Benefits of a plant-based diet includes: ● Become more organized Following a vegan or plant-based diet that is incorporated with mealplanning will provide you with a specific type of discipline as a result of organizing your meals and ensuring that at least one part of your day is prepared and ready to go without you having to worry about going to the store. Since it is easy to fall off track with plant-based diets due to not planning, prepping your meals will act as the most important variable, which could possibly stretch over into other aspects of your life and help you become more organized. ● Improve time management By prepping your meals once or twice a week, you will have your shopping days planned out in advance and make time for them accordingly, which means you will never be out of ingredients during the entire week, and always be able to cook on demand when it is time. By prepping your plantbased meals, you won’t have to worry about spending time each night cooking dinner or prepping meals the next day. Generally, the best mealprepping days are on Wednesday and Sunday evening. Two days tend to work better than one day a week as plant-based ingredients don’t remain fresh for long. By having your meals prepped, including snacks, you can just grab your set meals before work, school, or when you’re out and about. ● Save money Given the amount of food, the average individual tends to throw away, especially on fruit and vegetables, meal prepping, and following the weekly shopping list provided can also save you a lot of money each month. Since your meals are planned out, you can estimate the total amount to budget for the meal plan each week. By prepping your meals, you will save on ordering food, dining out, or wasting money on food you won’t use. ● Increase energy

Following a plant-based diet can significantly boost your energy and motivation to do more during your day, including exercise and living a healthier lifestyle in general. By following a diet as healthy as a veganinspired, plant-based diet, you will feel better each day, more fresh, energized, and ready to take on your daily tasks. Since there are many ways the plant-based diet can go wrong, following a meal-prepped, macronutrientcentric diet, can help you improve your health and the management of reaching your goals by constantly staying driven to reach them. ● Change your body composition Whether you choose to make the complete switch to follow a plant-based diet or gradually start to integrate more plant-based meals into your diet, it can potentially have an incredible effect on your BMI, and decrease it gradually, which ultimately improves your health, reverses obesity, heart disease, and diabetes. It will have a positive effect on your digestive system and improve your metabolism, ensuring your organs' health remains in check, functioning properly. Following this particular bodybuilding meal plan that includes high-protein plant-based meals, you can change your body composition by increasing lean muscle mass, while simultaneously decreasing the percentage of body fat. ● Boost your health

Veganism has been considered the best diet to follow if you want to achieve your best health potential. It benefits the body by providing it with plenty of micronutrients (minerals and vitamins), healthy fats, antioxidants, and fiber, all of which aids in a smaller waistline, glowing skin, a healthier heart, gut, metabolism, and stable blood sugar levels. It prevents and can cure chronic diseases including diabetes, hypertension, cancer, and cardiovascular disease, ultimately extending your lifespan, improving your quality of life, and maintaining physical and mental wellbeing. Since veganism is about being selfless towards animals and the earth, it also contributes to the planet. This has a positive effect on the entire world as well as ourselves in the journey towards contributing to a more caring and sustainable planet.

Chapter 1: Losing Weight with a Plant-Based Meal Prep While the general rule of losing weight typically involves cutting calories, and today many trending diets now revolve around fasting. Following a plant-based diet presents an entirely different initiative for losing weight successfully. Although intermittent fasting is an ideal method for losing weight, it is not recommended for those following a plant-based and vegan-inspired diet. On the contrary, following a vegan diet doesn’t promote the idea of calorie restriction, nor does it focus too much on a specific calorie count to lose weight if that’s your goal. Whether weight loss is your main initiative or becoming healthier is your focus, there are countless ways to maintain muscle mass while following the plant-based diet, cutting or bulking, and achieve your goals. Even though plant-based diets don’t include sources of animal meat or byproducts, like eggs and dairy, the idea that you can’t maintain muscle while following a vegan diet is a myth that has been debunked repeatedly. There are unlimited protein sources to choose from, including vegan protein powders, which are natural, and considered to be even healthier than artificial protein such as whey. Since plant-based foods move through your body faster, processing in your body in the matter of hours, it is also considered much healthier than meat, eggs, and dairy, which can take anywhere between twenty-four hours, to a few days to make its way through your body. Considering this lengthy process, you would do well to know that some types of animal meat can actually stay in your body long enough to rot inside your digestive tract. This can cause a block in your digestive system, slow it down, and prevent you from shedding those stubborn pounds. Needless to say, following a plant-based diet, which allows food to move through your body within a matter of hours, can help you achieve a lighter, healthier, and more balanced body, and enables you to achieve weight loss in a shorter period sustainably. Other than that, it can also help you live a more active lifestyle, which is focused on your body performing at its best, and ultimately reaching its maximum potential. Having a body that is lighter and

ready to take on the day can help you feel more energized, and contributes to improved wellness. Losing weight effectively following a plant-based veganism diet, however, can still present you with many challenges. If you’re not following the proper diet or consuming the proper number of calories to support your body’s daily needs, you could feel weak or like you don’t have energy whatsoever. This could also be due to vitamin and mineral deficiencies due to a lack of variety in your diet. Perhaps one of the biggest challenges the average individual faces with veganism is they don’t plan or choose different foods each day to contribute to what their body needs. Now, while it’s easier to take a multivitamin or eat a variety of vegetables once a week, it doesn’t work. Approaching the vegan diet, you must incorporate a variety of different foods from different food groups in each meal. It is the only way to maintain a sustainable plant-based vegan diet, without quitting the diet, or a lifestyle if you’ve chosen to approach it in that manner or turn mainly towards a vegan junk food diet. Since veganism is labeled as a “healthy” term on its own, vegan junk food can be found everywhere today. If you’re trying to become healthier, lose weight, or maintain muscle, it is definitely a vegan diet option you’d like to avoid. Although veganism can be challenging, keeping a good variety and proper meal planning schedule in check, can aid in your journey to achieve the optimal experience and results. Rules to Losing Weight on a Plant-Based Diet #1 Don’t add extra oil to food. Even though certain oils, like olive oil, sesame oil, coconut oil, and more, are recommended as sources of healthy fats to keep you fuller for longer, it can push your daily recommended calories over the limit. Achieving your optimal health with veganism doesn’t require you to focus on calorie restriction, depending on your goal, avoiding calorie-dense food, like extra oils, can help you reduce calories. Extra sources of fat, other than what is recommended, can also push your macros over its daily limit, which can be a result of too much oil in your diet. In the recipes provided, you’ll notice each recipe contains enough oil to cook or bake your meal, and that’s it. The goal

is not to deep-fry food or overeat on what claims to be good for you, but rather consume everything in moderation. #2 Focus on filling half your plate with vegetables. In any diet, replacing at least half of your main meals with vegetables can help you lose weight much faster. Following this rule will ensure you’re consuming enough nutrients to sustain the healthy functioning of your body. Since vegetables contain fewer calories, the more you consume thereof, the fuller you’ll stay without having to worry about the number of calories you consume. Vegetables like kale, spinach, lettuce, cabbages, and dark greens are included in most lunch and dinner meals to help you stay fuller for longer, without compromising on the size of your meals. #3 Include fiber in the majority of meals. Since fiber is considered an essential component for speeding up your metabolism to lose weight, it is an absolute necessity to incorporate fiberrich foods in your diet. Even though it’s not talked about often, fiber can’t only be found in wholegrain food options or complex carbohydrates, but it can also be found in a range of fruit and vegetables, which is why adding a variety of ingredients to your diet will help you win the day. The recipes in this cookbook are packed with leafy greens and fiber-dense food options, including healthy pasta, salads, and grain-based meals, that can help you reach the optimal nutritional goals to help boost your metabolism and lose weight effectively. #4 Steer clear of vegan “junk food.” It doesn’t matter if your goal is to lose weight or to build muscle, which is the main initiative of this plant-based guide and cookbook, you have to keep your diet clean. It’s necessary when starting a plant-based or vegan diet to understand that just because something is claimed to be healthy, doesn’t mean it is. It’s equally important to know that not all plant-based foods that get sold are healthy or beneficial for you to reach your goals. Whether your goal is to get as lean as possible or build muscle and maintain it, you still require a very strict diet even if you’re following a plant-based regimen. Most foods are considered healthy, but it’s essential to focus on consuming clean, high-protein, low-sugar meals each day while monitoring your

macros. Avoiding processed vegan food is the best way to reach your weight-loss or bodybuilding goals. Keeping it clean will help you achieve results faster. #5 Move your body constantly. Some people are over-achievers and can bring themselves to commit to hitting the gym six days a week, while others can’t even manage to go for a walk bi-weekly. Depending on where you’re at on your weight-loss journey, you may not even feel like you’re ready to engage in a gym routine whatsoever, but you can still engage in some form of light-moderate exercise. Even though it may feel uncomfortable to start with, everybody can walk for at least 20 to 30 minutes each day. Apart from speeding up your metabolism and promoting weight-loss, moving your body for long periods will improve your overall health and energize you to stay motivated on your journey to reach your goal and eventually reach your goals. #6 Start slow. Starting with this plant-based, high-protein bodybuilding guide, you may have been following a vegan plant-based diet for a while. However, if you are new to veganism, it’s best to start the diet by incorporating a few plantbased meals into your week before committing to a 6-week vegan meal plan. If you have no problem eating a plant-based vegan diet, you will find it easier to follow this diet, track your macros, and reach your fat-loss and bodybuilding goals. #7 Don’t skip meals. Following a vegan diet is all about eating more frequently. Since vegan meals tend to contain fewer calories than animal protein-based meals, it’s recommended to incorporate snacks into your diet. That is why this plantbased 6-week meal plan includes three square meals, one snack, and one dessert per day. Eating every three to four hours, as recommended on this meal plan, you will stay fuller for longer, refrain from reaching for vegan junk food, as well as giving up on the meal plan completely. Consuming enough calories for your body type, the correct amount to shed fat and gain or maintain muscle, is essential.

#8 Don’t quit. Committing to a 6-week meal plan may seem daunting when you first look at it, but staying consistent and motivated could help you get through the meal plan, and finally reach your goals. The recipes of this meal plan are all high-protein to accommodate muscle building and the maintenance thereof. Even though you are following a vegan diet, it proves that you can achieve your goals and improve your gains successfully. Getting through the first few weeks of this meal plan, you’ll start noticing changes in your health and how your energy levels improve, which will help push you towards the finish line. Remembering that consistency is key and not giving up are two of the most important variables of moving forward in any aspect of life. Why Use a Meal Plan? #1 Weight-loss According to research, people that follow a plant-based diet are proven to have a much lower BMI, as opposed to those that follow a non-vegan diet. Studies also suggest following a vegan diet results in fewer cases of diabetes, heart disease, and obesity. Plant-based foods include complex carbohydrates, fruits, vegetables, fiber-rich food, healthy fats, and waterdense foods, all of which will keep you fuller for longer, and support energy levels throughout the day. Veganism has also proven to be the number one diet to successfully treat obesity. When followed properly, one can potentially lose anywhere from 5 or more pounds within a matter of weeks, which also contributes to improved health. (Butler, 2019) #2 Health The 6-week meal plan incorporates a blend of ingredients formulated into recipes that follow the vegan food pyramid to ensure you are including all food groups and sources of nutrition in your diet. While reducing unhealthy weight, primarily fat-loss in your diet, is the biggest benefit following a vegan diet. Fat-loss goes hand in hand with obtaining many other benefits, like improving your weight management and maintaining it more sustainably. It lowers your risk of heart disease, including associated health

issues like hypertension, cancer, type 2 diabetes, obesity, high cholesterol, and stroke. Since following a plant-based diet includes more than the daily recommended vitamins and minerals, it’s also the perfect diet for boosting your immune system and maintaining a healthy nervous system. Adding tons of antioxidants and essential fatty acids to your diet, through fruits, vegetables, and supplements, can also boost your memory and improve the cognitive functioning of your brain. Following a plant-based diet, it is recommended to avoid processed foods, refined white carbohydrates, fatty foods, sugary foods, processed vegan alternatives, and excess salt. #3 Muscle-building To build muscle, whether you would like to cut, gain, or maintain, you must follow a strict diet. Specifically cutting, which requires you to follow a very clean diet. Although it may seem difficult at first, it’s not so complicated to achieve on a vegan diet, as following a plant-based diet is already clean. Unlike with other diets, you have to restrict your calorie consumption, and some even recommend cutting out certain foods. However, with the vegan diet, you can consume enough food each day, and even a little more if you feel like it, without having to worry about it affecting your progress to achieve a leaner look. The key to a plant-based bodybuilding regime is essentially sticking to what works, which can be found in the recipe section of this guide. To maintain a proper protein intake, you can track your macros, and use the indicated macros for each recipe to calculate a required macro protein count for cutting, as well as gaining or maintaining. Apart from following a high-protein diet, you should make sure you’re picking the right dairy alternatives to maintain proper calcium levels in your body, which will contribute to muscle and bone health, as well as the recovery process of your body after a workout. For cutting or gaining muscle, it’s needed for you to refrain from calorie deficiencies, particularly on a plant-based diet. It’s also recommended not to overwork your muscles, meaning you should focus on different muscle groups every new session, instead of all in one or exercise one too frequently. Each group of muscles requires at least 1 to 2 days of rest before

you plan on working them out again. Following a plant-based bodybuilding diet, pairing it with an exercise program that is compound-centered is best. To gain muscle, it’s necessary to load up on protein and carbohydrates, as well as reduce cardio, which is a few of the many variables to consider before starting or continuing with your bodybuilding journey. Finally, to maintain muscle mass, you can follow this 6-week plant-based meal plan, and repeat it as much as you like. It is the perfect meal plan for maintaining your current physique and sustaining your health.

Chapter 2: The Plant-Based Diet: How to Prep Your Pantry and Kitchen Adopting a plant-based diet is a complete lifestyle change that requires a lot of discipline and planning. That is why meal prepping is included in this guide as a means to support your journey. Since veganism requires more time to prepare meals, people can often feel overwhelmed or like they don’t have time to cook meals. While it’s easy to think that if you run out of time, there’s always convenient options like packaged foods available. To help you remain disciplined, it is not recommended to eat processed food to achieve your bodybuilding or even weight-loss goals. Following a plant-based diet, you’ll find that planning is the key to sustainability in your diet. Starting this guide, you can schedule grocery store visits twice a week, preferably on a Sunday and Wednesday evening, where you can purchase the required ingredients for the week. Each week in the 6-week meal plans include shopping lists. The most effective manner to ensure you’re always prepared and don’t run out of ingredients is to schedule your grocery store visits. Scheduling it to the hour can prevent you from delaying shopping runs, as well as making last-minute decisions that could halt your progress, such as ordering food instead. If you’re able to buy your groceries twice a week, focus on stocking up on your pantry items on a Sunday each week, or every two weeks if you’re buying in bulk. Anything else that belongs in the refrigerator or has a short-term shelf life, you can purchase twice a week, especially fruits and vegetables. Scheduling the days your shop for groceries are also great days for prepping them, and getting you into a routine of dedicating three to four hours on just shopping and prepping your meals for the next few days. Prepping your pantry once a week or once every two weeks can make shopping a lot easier. Everything you buy to store in your pantry is considered staple items you need to either form the base of a meal or recipe, or something required to complete a recipe. Pantry items usually have a longer shelf life than refrigerator items, and although they don’t require a cold temperature, do require a cool, dry room temperature to stay relatively fresh.

Refrigerator items include ingredients such as fruit, vegetables, sauces, spreads, certain meat substitutes, and non-dairy alternatives like vegan cheese, and vegan butter. Everything You Need to Cook Weekly Meals Pantry items: ●

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Legumes - The best way to incorporate sources of protein into your diet is by adding legumes. Stock up on black beans, black-eyed peas, edamame, soybeans, lima beans, pinto beans, chickpeas, kidney beans, split peas, and lentils. Whole grains - Since you’ll be cutting out animal protein and animal byproducts, you have to load on not only carbohydrates but fat too. However, choosing the right carbs requires you to be prepared at all times, as going out and ordering food may limit your options. Choose whole-grain carbohydrates that are packed with fiber and B vitamins like oats, quinoa, brown rice, whole grain bread, whole-grain crackers, wholewheat couscous, wholewheat tortillas, whole wheat flatbread, whole grain flour, whole grain pasta, barley, buckwheat, rye, teff, millet, sorghum, and Kamut. Seeds - Adding seeds to your plant-based diet is a great way to change up your salads, sandwiches, and even certain soups. It can serve as a fiber source in itself as a snack—seeds like pumpkin seeds, chia seeds, sesame seeds, sunflower seeds, and poppy seeds. Nuts - One of the most common snacks vegans choose to snack on is nuts. Stocking up on almonds, cashews, macadamia nuts, hazelnuts, pistachios, brazil nuts, and walnuts can help you get through the day. Since it is a food source that contains a high-fat content, it is perfect for adding to salads, breakfast recipes, and a range of other meals, which are all included in the 6-week meal plan. Baking essentials - These include anything from flour, self-raising agents, sweeteners, recipe enhancers, toppings, and more. Favorite baking essentials used in this guide include almond flour, self-raising flour, baking soda, bicarbonate soda, coconut flour, coconut sugar, agave nectar, maple syrup, stevia, vegan dark chocolate, dried fruit, peanut butter, and almond butter.

● Oils, sauces, and dressings - Some of the best oils to stock up on for a plant-based diet are olive oil, coconut oil, and sesame oil. Balsamic vinegar, white rice vinegar, soy sauce, sriracha, Dijon mustard, lemon, and lime juice, also make good alternatives to processed dressings. ● Alternative protein sources: Apart from getting a few grams of protein here and there, and legumes being the most obvious, you can also get a high count of protein from tofu, tempeh, vegan pea protein powders, and meat alternatives.

In your refrigerator: ●

Dairy alternatives - Almond milk may be one of the most used products by vegans everywhere because it’s really good for your body, tastes amazing, and is now available in almost every grocery store. More dairy alternatives to stock up on include coconut milk, cashew milk, soy milk, coconut yogurt, vegan butter, vegan parmesan, vegan mozzarella, and vegan cream cheese. ● Spreads - While this guide doesn’t include processed dressings, it doesn’t mean that you can’t enjoy yourself and indulge in good alternatives. If you’ve ever had hummus, then you know how amazing it is on pretty much anything. That’s why hummus is considered essential for your refrigerator! Be sure to stock up on various flavors of both hummus and tzatziki. And experiment at home with your own creations. ● Fruit - Considered the holy grail of snacking and desserts, stocking up your refrigerator with a variety of fruit can help you win the week, especially when you’re running low on snacks. Some of the best fruit to stock up on include blueberries, raspberries, blackberries, strawberries, pomegranates, bananas, peaches, tomatoes, cucumber, pineapples, mangos, kiwi, guavas, passion fruit, papayas, watermelon, cantaloupe, and of course, the favorite avocado. Oh, and don’t forget the lemons and limes!

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Vegetables - As the most important ingredient to incorporate in the vegan diet, it’s necessary to know your way around the produce section at your local supermarkets. Even though you can find vegetables everywhere, it helps to know where you can find highquality options that are filled with proper nutritional content. If there is any indication that vegetables may be pumped with added nutrition, you must give it a pass and seek out organic sources where you can. Some of the best vegetables to stock up on twice a week includes leafy green vegetables, which form the base of a high percentage of recipes in this cookbook. Essential greens include kale, baby spinach, watercress, leeks, baby marrows, celery, fresh herbs, broccoli, green beans, variations of lettuce, cabbages, and peas. Other essential vegetables include carrots, corn, sweet potato, butternut, pumpkin, brinjals, bell peppers, okra, peppers, potatoes, and beets.

Necessary Supplements for Bodybuilding Approaching a plant-based diet, you’re going to need a list of helpful supplements to achieve your goals, and be fully nourished each day. There are two types of supplements you will need following the vegan diet, one of which is supplements that supports deficiencies on a vegan diet, while the other includes supplements that will support your bodybuilding aspirations. Since you won’t be consuming animal protein, consuming supplements for a boost of protein, along with this cookbook guide, is essential to achieve optimal results. #1 Vegan supplements ● Vitamin B12 - An essential vitamin that is limited to a few vegan food sources, and must be taken as a supplement daily to avoid a deficiency thereof. Vitamin B12 can be found in organic produce grown in B12 soil that hasn’t been washed, spirulina, chlorella, nori, and nutritional yeast. Vitamin B12 is necessary for maintaining a healthy body because its prime functions are to support protein metabolism, as well as the oxygen-transporting formation of red blood cells. Additionally, it is also required to support a healthy nervous system and heart.

Vitamin B12 supplements are recommended to vegans, vegetarians, and non-vegans with a poor variety of nutritional sources in their diet, as a deficiency thereof could result in damage to the nervous system and anemia. Adults require 2.4 mcg daily, while pregnant women require 2.6 mcg, and breastfeeding women require 2.8 mcg daily. Recommended: 1000 mcg daily, best consumed through oral supplements, like Transparent Labs Vitamin B Complex, which contains 460 mcg per serving. You can take 2 per day, particularly in the morning, to ensure you avoid any possible vitamin B12 deficiency when following a plant-based diet. Best buy: Transparent Labs ● Long-Chain Omega 3’s - This supplement includes two different types, including essential omega-3 fatty acids like alpha-lipoic acid (ALA), as well as long-chain omega-3 fatty acids like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Vegans are required to take these supplements as long-chain omega-3 fatty acids support the structure of the eyes and brain. It is especially required for brain development and can reduce the risk of depression, ADHD, inflammation, and breast cancer. Alternatively, it can be found in chia seeds, walnuts, soybeans, and hemp seeds. However, because it needs to be consumed daily for optimal brain functioning, both these supplements are recommended. Recommended - ALA: 300 mg twice a day, best consumed as an oral supplement with meals. Best buy: Nutricost Alpha Lipoic Acid 600mg, available at www.amazon.com Recommended - EPA: 500 mg once a day, best consumed in the morning with a meal. Best buy: Omega-3 Fish Oil Triple Strength, available at www.amazon.com ●

Iodine - If you are a pregnant woman and a vegan or vegetarian, an iodine deficiency can result in irreversible intellectual disability in

early infancy. As an adult, it can also result in hypothyroidism, which can cause dry skin, low energy, forgetfulness, weight gain, depression, as well as a tingling sensation in the hands and feet. Since vegans are at risk of being deficient in iodine, a supplement is recommended. The recommended daily amount of iodine required to maintain a healthy body is 150 mcg, and 220 mcg for women. Recommended: Best consumed as an oral supplement, in the morning with a meal. Best buy: Thyroid Support, available at www.zhounutrition.com ● Iron - Since iron is required to construct new red blood cells and DNA in the body, as well as support energy metabolism and to transport oxygen in the body, potentially not consuming enough iron could result in serious health issues. The recommended daily amount for adult men is 8 mg, while it is 18 mg for women, and 27 mg for pregnant women. Recommended: Best consumed as an oral supplement with a meal, once daily. Best buy: Deva Nutrition Vegan Chelated Iron 29 mg, available at www.amazon.com ● Vitamin D - This important vitamin is required to enhance the optimal absorption of phosphorus and calcium inside your gut. It supports bodily processes like your mood, immune functioning, muscle recovery, and memory. The daily recommended intake of vitamin D for adults is 15 mcg, and 20 mcg for women. Alternatively, catching some sun for 15 minutes a day can also help you receive your daily fix of vitamin D. However since everybody has a winter sometime during the year, a supplement is recommended. Recommended: 1 to 2 oral capsules at any time during the day with a meal. Best buy: Sol Food Vegan Vitamin D Tablets available at shop.ora.organic

#2 Muscle-building supplements ● Beta-Alanine - Along with histidine, beta-alanine is required to form dipeptide carnosine, which is needed to limit carnosine production in the body. When you’re engaging in bodybuilding, and your carnosine production isn’t controlled, it may lead to increased levels of muscle carnosine. While an animal protein-based diet prevents the build-up of carnosine in the body, due to carnosine only being found in meat, a supplement is required on the vegan and vegetarian diet to do so. Betaalanine is found in both plant and vegetable matter, which gets added to supplements, and apart from limiting high levels of carnosine in the body, it can also boost your performance in the gym by boosting muscle functioning and overall muscle performance. Needless to say, it can up your progress in the gym. Recommended: 2-5g per day, best consumed in powder form mixed with water or a serving of dairy-alternative milk. Best buy: Beta-Alanine Powder by BulkSupplements - Athletic Endurance & Recover (500 g) available at www.amazon.com ●

Creatine - Also known as methyl guanidine-acetic acid, creatine is produced in the body by eating sources of meat. It is synthesized from glycine, arginine, and methionine, and gets stored in the skeleton. Vegan-friendly creatine can be found in supplements that are labeled ”vegan-friendly.” Creatine is recommended for gaining and maintaining muscle mass in the body. Recommended: 20 g per day, best consumed as a supplement or powder mixed with vegan protein powder as a pre-workout drink. Best buy: Transparent Labs, Creatine HMB Creatine Supplement available at www.transparentlabs.com

● Branched-Chain Amino Acids (BCAAs) - Since BCAAs make up most of the total amino-acids in the skeletal muscle, as well as catabolized during exercise, it is needed to maintain optimal performance in the gym. Anyone undergoing a strenuous training regime, are recommended to take BCAAs. Vegan-friendly BCAAs get produced

through a fermentation process of plant sources found in both bioreactors and natural fermentors. BCAAs aren’t necessary for anyone engaging in cardio or light-weight activity in the gym but is required by anyone serious about weight lifting and building muscle. Recommended: 5 to 12 g per day for individuals that have lowmoderate workouts that would like to maintain current muscle mass, 10 to 20 g for body-builders. Best consumed in powder form mixed with water before a workout. Best buy: Transparent Labs, BCAA Glutamine Growth & Recovery Supplement available at www.transparentlabs.com ●

Glutamine - As a nonessential amino acid, glutamine is required for glycogen and protein synthesis in the body, making it an essential supplement for cutting, building, and maintaining. It also supports the immune system while trying to build lean body mass, and can aid in the reduction of body fat fast. Anyone engaging in weight-lifting is recommended to use glutamine supplements. Since it also removes excess ammonia from the body during excessive exercise, it can help regulate the body’s acid-base balance and speed up recovery. Recommended: 5 to 45 g per day, depending on your body-building or physique maintenance goals. Best consumed as an oral supplement. Best buy: Kaged Muscle, L-Glutamine, available at www.amazon.com

● Added protein - Did you know that an intake of at least 20 g of protein should be consumed within an hour of strenuous exercise like weightlifting? Well, when you can’t whip up a few eggs immediately following a workout, be sure to invest in a post-protein powder to help you recover faster after each session. Recommended: 20 g after each strenuous weight-lifting workout per day, best consumed in protein powder, like pea protein powder, form. Best buy: Transparent Labs, Organic Vegan Rice & Pea Protein available at www.transparentlabs.com

● Caffeine/ Pre-workouts - Consuming many supplements every day may turn demotivating to some body-builders, so if you want to give the pre-workout shake or added powder a skip, go right ahead. You can substitute it with a serving of caffeine. If you prefer the pre-workout shake before your daily routine, invest in one that will support muscle growth faster. You can find caffeine-based pre-workout powders that will help you by giving an added energy boost you need to feel pumped for the exercise and the flavors are a nice change. Recommended: 1 serving of coffee or 1 5-10 g scoop of powder per day, recommended as a pre-workout drink. Best buy: Powher, Pre-Workout for Women available at www.powherofficial.com ●

Citrulline Malate - This supplement consists of a compound of citrulline. It is a non-essential amino acid that is responsible for producing arginine, which can boost your nitric oxide levels - a vasodilator necessary to expand your blood vessels. Citrulline Malate aids in blood flow, supplying muscles with the adequate amount of blood that is needed when you’re lifting weights. Since citrulline malate is found as a compound in most pre-workout powders, you can check your pre-workout powder’s list of ingredients to see whether it is included in the product. Otherwise, you can invest in the powder and add it to your current pre-workout shake. There is an option to add either L citrulline or citrulline malate to your pre-workout shake unless one is already present. Recommended: 3 to 6 g per day for L-citrulline, and 8 g per day for citrulline malate, both of which are best consumed before a workout in combination with a pre-workout shake. Best buy: BulkSupplements L-Citrulline DL-Malate 2:1 Powder 250 g, available at www.amazon.com

Plant-Based Bodybuilding Tips ● Don’t take legumes for granted.

It may sound silly, but it’s important and is the last thing you should do. Eating legumes every day can help you meet your required protein intake for the day. So, before reaching for more supplements, add some chickpeas or lentils instead. Since legumes contain plenty of carbohydrates and less fat, it can also help you cut faster. ● Follow your macros to the T. Don’t compromise on carbohydrates, protein, or fat in your diet. Based on your goals, if the macro calculator recommends you to consume a certain number of macros a day, then it’s because you should be consuming it to achieve the results you want. Whether it’s losing weight, cutting, or gaining, eating enough calories is also a must. The last thing you want is for your body to hold on to fat. ● Vegetable and fruit up. Wherever you can increase your veggie and fruit intake, do it. Both food sources contain very high sources of nutrients and antioxidants, which can do more for your body than help you lose weight. It can also boost your immune system, improve your skin, and promote the healthy functioning of your organs. ● Consume soy-based protein powders. As a vegan bodybuilder, protein powders can be your best friend. They can supply your daily protein intake and give it a massive boost. Powders can be incorporated around your workouts in addition to your daily meal plan. Tip: Invest in a range of different protein powders, including different flavors and sources. Add them to smoothies, chia pudding, or oatmeal to add extra protein to your daily allowance. ● Engage in short but intense workouts. Contrary to popular belief, long dragged out workouts won’t do much for you. Following this 6-week bodybuilding plant-based diet, it is recommended to incorporate short but effective exercises into your

week, and to steer clear from cardio, which is done to reduce or lean muscle. ● Get restful sleep. Vegan bodybuilding can be quite different compared to regular dieting and bodybuilding. In fact, it may require you to get more sleep since you’re not loading up on animal protein sources after a workout. Sleeping more can help you recover better and faster after weightlifting sessions at the gym. ● Eat nuts before working out. You’re probably wondering, won’t nuts make me feel full before a workout? Well, it could if you’re eating more than you should, but a tsp of peanut butter on an apple or nut butter added to a pre-workout smoothie can help sustain your energy levels throughout a workout session, which could help you perform better and longer. ● “Don’t listen to the naysayers.” - Arnold Schwarzenegger Following a vegan diet can be the best thing you’ve ever done for your body, so be proud of it. Yes, it’s not your conventional diet for building muscle and reaching your bodybuilding goals, but it’s a new century, and this meal plan has you covered. You’ll be gaining in no time. And you’ll be healthier while doing so.

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Chapter 3: 70 Meal Prep Plant-Based Recipes

Breakfast Recipes

1. Creamy Chia Oats Prep Time: 5 mins Cook Time: 0 min Total Time: 5 mins Servings: 4 Ingredients ● ● ● ● ● ● ● ● ●

2 cups of rolled oats 2 cups of coconut milk ½ cup of coconut yogurt 2 tbsp of chia seeds 2 tbsp of agave nectar 1 tsp of cinnamon 1 tsp of vanilla extract ½ tsp of salt 1 cup of blueberries

Instructions 1. Combine all dry and wet ingredients in a bowl until well combined. 2. Divide the mixture into 4 sealed mason jars evenly and refrigerate it overnight. 3. Serve the following day, or refrigerate the sealed mason jars for up to 3 days. Nutritional Facts 14g

Calories: 330 Carbohydrates: 40g

Protein: 9g Fat:

2. Hummus Crunch on Rye Prep Time: 3 mins Cook Time: 5 mins Total Time: 8 mins Servings: 4 Ingredients ● ● ● ● ●

8 slices of rye bread 1 cup of plain hummus 4 tbsp of hemp hearts 4 tbsp of blanched almonds 1 tsp of black pepper

Instructions 1. Toast the number of servings of rye bread needed for your breakfast before preparing it the night before or the day you’re going to eat it. 2. Spread a medium layer of hummus onto both slices of toast and sprinkle hemp hearts, almonds, and black pepper over the toast. Refrigerate ingredients for up to 7 days. Nutritional Facts Calories: 316 Carbohydrates: 24g Protein: 19g Fat: 11g

3. Coconut Berry Smoothie Prep Time: 10 mins Cook Time: 0 min Total Time: 10 mins Servings: 4 Ingredients ● ● ● ● ● ● ●

4 cups of strawberries (frozen) 4 cups of coconut milk (unsweetened) 8 tsp of agave nectar 1 cup of vanilla pea protein powder 4 tsp of vanilla extract 4 tsp of coconut flakes 1 tsp of flaxseed (ground)

Instructions and Nutritional Facts

Calories: 270 Carbohydrates: 31g Protein: 21g Fat: 7g

1. Add 1 cup of frozen strawberries, 1 cup of coconut milk, 2 tsp of agave nectar, ¼ cup of vanilla pea protein powder, 1 tsp of vanilla extract, 1 tsp of flaxseed to a blender. 2. Blend all of the ingredients on high speed for 30 seconds or until you’ve reached a smooth consistency. Top the smoothie with 1 tsp of coconut flakes. 3. To prep 4 smoothies, blend all of the ingredients, except for the coconut flakes together in a blender and distribute it evenly between 4 sealed mason jars, add 1 tsp of coconut flakes on top each, and store it in the refrigerator for 1 to 2 days.

4. Protein Smoothie Bowl Prep Time: 5 mins Cook Time: 0 min Total Time: 5 mins Servings: 4 Ingredients ● ● ● ● ● ● ●

8 bananas (frozen) 1 ¼ cups of almond milk 8 tbsp of almond butter 8 scoops of chocolate pea protein powder 2 cups of baby spinach (washed) 4 tbsp of chia seeds Toppings: granola, almond butter (melted), chia seeds

Instructions and Nutritional Facts Calories: 485

Carbohydrates: 79g

Protein: 13g

Fat: 19g

1. Except for the toppings, combine the bananas, almond milk, almond butter, chocolate pea protein powder, baby spinach, and chia seeds in a blender. 2. Blend the ingredients at a high speed, adding a little bit of water, depending on your preferred consistency. 3. Pour the blended smoothie mixture into 4 sealed mason jars, and refrigerate it for up to 2 days. 4. To serve, add the added granola, chia seeds, and a drizzle of almond butter to the smoothie in the mason jar, or pour the smoothie out into a smoothie bowl (1 jar per serving), and top it with the toppings.

5. Baked Oatmeal Squares Prep Time: 20 mins Cook Time: 40 mins Total Time: 60 mins Servings: 4+ Ingredients ● ● ● ● ● ● ● ● ● ●

2 cups of almond milk (vanilla) 2 cups of rolled oats ¾ cup of applesauce (unsweetened) ½ cup of almond flour ¼ cup of almond butter 2 tbsp of ground flaxseed 2 tsp of baking powder 2 tsp of agave nectar 1 tsp of baking powder ½ tsp of Himalayan salt

Instructions 1. Set the oven to 350 degrees-Fahrenheit, and prepare an oven-friendly dish by placing parchment paper inside. 2. Mix the almond milk, almond butter, applesauce, and agave nectar together in a bowl. Once mixed, add the almond flour, cinnamon, ground flaxseed, and salt. 3. Finally, add the oats and baking powder. Mix all the ingredients together, and pour the oatmeal batter into the baking dish. Bake it for 35 minutes. 4. Removing the oatmeal squares from the oven, allow it to cool down slightly, and cut it into medium-sized squares before serving it with an added drizzle of agave nectar and almond butter. For storage, place it in a sealed container. Place it in the refrigerator for 2 to 3 days. Serve warm. Nutritional Facts

Calories: 170 Carbohydrates: 19g Protein: 8g Fat: 7g

6. Tofu Quiche Prep Time: 15 mins Cook Time: 1 hour 30 mins Total Time: 1 hour 35 mins Servings: 4+ Ingredients ● Crust: 2 medium potatoes (grated), 1 tbsp of vegan butter (melted), ¼ tsp of Himalayan salt. ● 6.15 oz of tofu (firm) ● ½ cup of broccoli ● ¼ cup of cherry tomatoes (sliced) ● 2 tbsp of hummus (plain) ● 1 tbsp of nutritional yeast ● 1 garlic clove (crushed) ● 1 medium leek (cleaned and diced) ● ½ tsp of Himalayan salt ● ¼ tsp of cilantro ● ½ tsp of black pepper Instructions 1. Heat the oven to 450 degrees-Fahrenheit, and spray a casserole or pie dish with non-stick cooking spray. 2. For the crust, ensure the grated potatoes measure up to 3 cups and place it in a spinner to dry. Alternatively, place it onto a clean towel and squeeze the excess moisture out. 3. Place the grated potato in the dish, and drizzle the vegan butter over it. Add salt and pepper. 4. Use two to three fingers to press the potato flat into the surface of the dish, allowing it to form an even layer, and until it moves slightly up the sides of the dish. Bake the crust for 25 minutes. 5. Once done, lower the heat to 400 degrees-Fahrenheit. 6. Prep the vegetables, and add it onto a baking sheet with the crushed garlic. Drizzle 2 tbsp of olive oil on top of the vegetables. Add the

cilantro and a pinch of black pepper on top. Allow the vegetables to cook in the oven for 25 minutes. Once done, allow it to cool, and set it aside. 7. Lower the oven to 375 degrees-Fahrenheit. 8. Prepare the tofu filling by adding the tofu, nutritional yeast, hummus, and ¼ tsp of black pepper to a food processor on medium-high speed. Set aside. 9. Mix the tofu mixture and vegetables together in a bowl. Once well combined, transfer the ingredients to the crust for 30 minutes. 10. Once done, allow it to cool down before serving it in slices. Refrigerate the quiche for 2 to 3 days. Nutritional Facts (per slice) Calories: 178 Carbohydrates: 20.1g Protein: 7g Fat: 8.7g

7. Superfood Green Smoothie Bowl Prep Time: 10 mins Cook Time: 0 min Total Time: 10 mins Servings: 4 Ingredients ● ● ● ● ● ● ● ● ●

4 bananas (sliced and frozen) 1 cup of strawberries (chopped and frozen) ½ avocado 1 cup of baby spinach (washed) ½ cup of kale (washed and chopped) 3 cups of almond milk 4 tbsp of peanut butter (smooth) 2 tbsp of flaxseed meal Toppings: raw granola, shredded coconut, fresh mixed berries, and hemp hearts

Instructions 1. Add all the ingredients, except for the toppings into a blender on a high speed, blending it until you’ve reached a smooth consistency. Add almond milk to reach your desired consistency. If your blender is too small, blend half of the ingredients first, and store, before blending the second ½. 2. For immediate serving, add 1 serving of the smoothie mixture into a bowl, and add raw granola, shredded coconut, mixed berries, and hemp hearts on top. For storage, divide the smoothie mixture into 4 separate mason jars with airtight lids, and refrigerate it for 2 days. Store toppings in smaller containers, and store it in either the refrigerator (berries) or pantry (remaining toppings), for when you’re ready to serve the smoothie bowl. Nutritional Facts Calories: 320 Carbohydrates: 41.5g Protein: 7.9g Fat: 15.6g

8. Nutty Health Bars Prep Time: 10 mins Cook Time: 1 hour (set time) Total Time: 1 hour and 10 mins Servings: 4+ Ingredients ● ● ● ● ● ● ● ● ● ● ●

1 ½ cups of rolled oats (gluten-free) 1 cup of almond butter ½ cup of dried cranberries ½ cup of almonds ½ cup of pistachios ⅓ cup of walnuts ⅓ cup of pumpkin seeds ⅓ cup of sunflower seeds ⅓ cup of ground flaxseed ⅓ cup of maple syrup ¼ cup of applesauce

Instructions 1. Prep an oven-friendly baking tray with parchment paper, ensuring that a part of the paper lines over the edge of the baking tray. 2. Mix the rolled oats, dried cranberries, ground flaxseed, almonds, pistachios, walnuts, pumpkin seeds, and sunflower seeds together in a bowl. 3. Add the agave nectar and applesauce to the mixture, and combine the ingredients. Once combined, add the almond butter, and mix everything together one more time. 4. Place the batter into the prepared baking tray, covering the entire dish, and pressing the batter down with a spatula or using your hands to form an even layer. 5. Place the pan in the freezer, and allow it to sit for 1 hour. Once done, remove the pan from the freezer, and cut the content into 12 to 16 rectangular bars.

6. Store the bars in an airtight container in between layers of parchment paper. Store the bars in the refrigerator for 2 weeks. Nutritional Facts Calories: 230 Carbohydrates: 15.2g Protein: 8.1g Fat: 16.2g

9. Spicy Tofu Scramble Prep Time: 10 mins Cook Time: 10 mins Total Time: 20 mins Servings: 4 Ingredients ● ● ● ● ● ● ● ● ● ● ●

1 container of tofu (firm) 2 tomatoes (diced) 2 cups of baby spinach 1 onion (diced) 3 garlic cloves (minced) 1 tsp of curry powder 1 tsp of olive oil ½ tsp of black pepper ½ tsp of Himalayan salt ½ tsp turmeric ¼ tsp of cayenne pepper

Instructions 1. Cook the onion and garlic over medium heat in olive oil for 4 minutes. 2. Crumble the tofu into the pan and stir well. Once mixed, add the curry powder, cayenne pepper, turmeric, salt, and black pepper. Continue to stir and cook the tofu mixture for 3 minutes. 3. After 3 minutes of cooking, add the diced tomatoes, and cook it for another 3 minutes. Add more oil if needed. 4. Add the spinach, and place a lid on the pan. Cook for 2 more minutes and stir again. 5. Serve the tofu scramble immediately, or transfer it to an airtight container. Refrigerate it for 2 days. Nutritional Facts Calories: 438 Carbohydrates: 48g Protein: 34g Fat: 17g

10. Banana and Peanut Butter Oats Prep Time: 15 mins Cook Time: 0 min Total Time: 15 mins Servings: 4 Ingredients ● ● ● ● ● ● ● ● ●

1 cup of rolled oats (gluten-free) 1 cup of almond milk 1 banana (chopped) 6 tbsp coconut yogurt 4 tbsp of peanut butter (smooth) 6 tsp agave nectar 2 tsp of chia seeds 2 tsp of vanilla extract Toppings: cashews (chopped), 1 banana (sliced), and ¼ cup of peanut butter (to drizzle)

Instructions 1. Place the sliced banana at the bottom of 4 mason jars, and layer the remaining dry ingredients on top, ensuring there is space left on top to stir the ingredients. 2. Add the almond milk, vanilla extract, peanut butter, and agave nectar, and stir all the ingredients until combined well. 3. Add the coconut yogurt on top, topped with chopped cashews, added sliced banana, and a drizzle of peanut butter on top of the content of each jar. Seal the jars and refrigerate them overnight. 4. Serve the jars cold the following morning or microwave it for up to 30 seconds. 5. Refrigerate for 3 days. Nutritional Facts Calories: 270 Carbohydrates: 27g Protein: 7g Fat: 15g

11. Black Bean Burritos Prep Time: 10 mins Cook Time: 30 mins Total Time: 40 mins Servings: 4 Ingredients: ● ● ● ● ● ● ● ● ● ●

4 medium-large tortillas (wholewheat) 1 sweet potato (cubed) 1 avocado (optional) 1 can of black beans (drained) 1 cup of salsa (mild) 2 tbsp of olive oil ½ tsp of pepper ½ tsp of garlic powder ½ tsp of cilantro ¼ tsp of red chili flakes

Instructions 1. Switch on the oven and set it to 400 degrees-Fahrenheit, and prepare a baking sheet with parchment paper. 2. Mix the cubed sweet potatoes, olive oil, garlic powder, cilantro, red chili flakes, and black pepper in a bowl. 3. Spread the sweet potato onto the baking sheet, and bake it in the oven for 25 minutes. 4. Once the sweet potatoes are cooked, remove them from the oven and add the black beans onto the sheet. Mix it together with the sweet potato. 5. Divide the sweet potato-black bean mixture between 4 tortillas, adding it in the middle of the tortilla. Drizzle 1 tbsp of salsa on top of the mixture, and roll the tortilla into a burrito. 6. Bring a large pan to medium heat, and place the burritos inside the pan to brown for 1-2 minutes. Turn the burritos over again for 1-2 minutes. 7. Remove the burritos from the pan, and serve it with a ¼ avocado each.

8. Store the burritos in a sealed container. Refrigerate for 3 days. Nutritional Facts Calories: 300

Carbohydrates: 44g

Protein: 9.5g Fat: 8.6g

12. Blueberry Coconut Chia Pudding Prep Time: 50 mins Cook Time: overnight Total Time: 10 hours Servings: 4 Ingredients: ● ● ● ● ● ●

1 ½ cup of coconut milk 1 cup of blueberries (frozen) ¼ cup of coconut flakes 8 tbsp of chia seeds 4 tsp of coconut sugar 4 tsp of vanilla extract

Instructions 1. Mix the coconut milk, vanilla extract, and coconut sugar together in a bowl. 2. Once mixed, add the chia seeds and mix them in until combined. 3. Add the mixture evenly into 4 separate mason jars or glass containers. Fill the jars halfway, add half of the blueberries in the middle, and add the remaining mixture. 4. Cover the jars/glasses and refrigerate it overnight. 5. Top it with coconut flakes the following morning and serve immediately, or store it in an airtight mason jar for up to 2 days. Nutritional Facts Calories: 260 Fat: 14g

Carbohydrates: 26g

Protein: 8g

13. Vegetable Pie Prep Time: 10 mins Cook Time: 40 mins Total Time: 50 mins Servings: 4 Ingredients ● ● ● ● ● ● ● ● ● ● ● ● ●

2 cups of asparagus (finely chopped) 2 cups of baby spinach (chopped) 1 cup of cherry tomatoes (sliced) 1 cup of button mushrooms (sliced) 1 cup of chickpea flour ¼ cup of nutritional yeast 1 12 oz pack of tofu (firm) 2 tbsp of olive oil 2 tbsp of low-sodium soy sauce 1 tsp of cilantro 1 tsp of basil ½ tsp of black pepper ½ tsp of salt

Instructions 1. Set the oven to 350 degrees-Fahrenheit. Spray a casserole dish with non-stick cooking spray. 2. Add the olive oil to a skillet. Cook the asparagus for 5 minutes. Then, add the mushrooms, baby spinach, and tomatoes to the pan. Cook it for 4-5 minutes. 3. Place the tofu in a food processor with nutritional yeast, chickpea flour, soy sauce, cilantro, basil, black pepper, and salt. Blend the ingredients for 1 to 2 minutes, or until you’ve reached a smooth texture. 4. Remove the pan from the stove, and add the tofu mixture to the pan. Stir everything together until while combined.

5. Transfer the tofu-vegetable mixture to the casserole dish, and allow it to bake for 40 minutes. Once done, set it aside for 5 to 10 minutes to cool down before serving it. 6. To store, slice the quiche into serving-sized slices, and place it in an airtight glass container. Refrigerate it for up to 3 days. Nutritional Facts

Calories: 200 Carbohydrates: 9.5g Protein: 11g Fat: 9g

14. Gingerbread Pancakes Prep Time: 10 mins Cook Time: 5 mins Total Time: 15 mins Servings: 4 Ingredients ● ● ● ● ● ● ● ● ● ● ● ●

1 cup of almond milk 1 cup of spelt flour 1 ½ cups of raspberries 4 tbsp coconut sugar 2 tbsp of baking powder 2 tbsp + ¼ cup of agave nectar 1 tbsp of flaxseed (ground) 1 tbsp of apple cider vinegar 2 tsp of ginger (ground) 1 tsp cinnamon ¼ tsp baking soda ¼ tsp of salt

Instructions 1. Mix the spelt flour, coconut sugar, baking powder, flaxseed, baking soda, salt, ginger, and cinnamon to combine. Stir the ingredients frequently. 2. Mix the almond milk, 2 tbsp of agave nectar, and apple cider vinegar in a separate bowl, add it to the dry ingredients. Stir all the ingredients together with a spoon until well combined. Ensure the batter remains thick like cake batter. 3. Bring the pan to medium heat. Add the olive oil to the pan. Place 3 to 4 tbsp of batter in the pan to form one pancake. Cook each pancake for 2-3 minutes on each side, ensuring that it is cooked through. 4. Serve the pancakes immediately with sliced raspberries and agave nectar, or store the pancakes in an airtight glass container for 2 to 3 days.

Nutritional Facts

Calories: 173 Carbohydrates: 29g Protein: 3.5g Fat: 4.6g

15. Vegan Sandwiches Prep Time: 5 mins Cook Time: 10 mins Total Time: 15 mins Servings: 4 Ingredients ● ● ● ● ● ● ● ● ●

4 vegan sausage patties 4 cups of kale 4 seeded rye burger buns 1 avocado (sliced) 4 tbsp of vegan mayo 4 tbsp of sesame seeds 1 tsp of black pepper ½ tsp of salt ½ tsp of paprika

Instructions 1. Toast both sides of the seeded rye buns, and plate it once done. 2. Add olive oil to a medium skillet on high heat. Add the patties to the pan, and allow to cook it for 1 to 2 minutes on both sides, or until cooked through. 3. Add the sesame seeds and kale to the pan. Once the kale is wilted, switch off the heat, and set it aside. 4. Mix the vegan mayo and paprika together in a bowl, and start layering the ingredients on top of the burger buns starting with the kale, vegan patty, vegan sauce, sesame seeds, and fresh avocado on top. 5. Serve the vegan burgers warm, or place the vegan patties and kale in two separate containers in the refrigerator for 2 days. Prep the remaining ingredients and keep them in smaller containers, and add them to the burgers once you’re ready to serve them. Nutritional Facts Calories: 550 Carbohydrates: 44g Protein: 21g Fat: 5g

Lunch Recipes

16. Mexican Portobello Mushrooms Prep Time: 10 mins Cook Time: 25 mins Total Time: 35 mins Servings: 4 Ingredients ● ● ● ● ● ●

4 large portobello mushrooms (without stems) 1 cup of black beans (drained) 1 cup of guacamole ¼ cup black olives ¼ cup of rosa tomatoes (chopped) Nacho cheese: ½ cup of cashews (softened), 1 cup of water, 3 tbsp of nutritional yeast, 3 tbsp of tapioca starch, 2 tbsp of lemon juice, 1 ½ tsp of salt, 1 tsp of agave nectar, 1 tsp of paprika, ½ tsp of garlic powder, and ¼ cup of turmeric

Instructions 1. Soften the cashews by boiling it on high heat for 10 minutes, drain it, and then blending it with the remaining ingredients until it reaches the desired consistency. Once done, strain it until there are no cashew bits left in the sauce, and then cook it in a saucepan over medium heat while stirring it continuously for 5 minutes. 2. Add the black beans and tomatoes to the cheese sauce on the stove, and stir well. 3. Prep a baking sheet by adding a layer of parchment paper to it, and place the portobello mushrooms onto the sheet. Divide the cheese sauce bean mixture evenly between the 4 mushrooms, and fill it until full. 4. Bake the mushrooms at 375 degrees-Fahrenheit for 15 minutes. 5. Once it is finished cooking, serve the mushrooms with black olives and a heaping tbsp of guacamole. Alternatively, store the mushrooms in an airtight container, and refrigerate it for 2 days. Nutritional Facts

Calories: 218 Carbohydrates: 22g Protein: 7g Fat: 12g

17. Potato Tempeh Hash Prep Time: 20 mins Cook Time: 20 mins Total Time: 40 mins Servings: 4 Ingredients ● ● ● ● ● ● ● ● ● ●

4 medium potatoes 1 8 oz package of tempeh (diced) 6 kale leaves (steamed and chopped) 1 green bell pepper (diced) 1 onion (diced) 2 tbsp of nutritional yeast 2 tbsp of olive oil 1 tsp of cilantro 1 tsp of black pepper Sriracha (optional)

Instructions 1. Bake the potatoes in the microwave for 5-6 minutes or until cooked, yet firm. Once cooled down, pull the skin off and dispose of it. Then, chop the potato into small cubes. 2. Add olive oil to a large pan, and cook the onion over medium heat for 1 to 2 minutes. Then, add the steamed kale, cubed potato, cilantro, and black pepper to the pan, and mix everything together. 3. Add the nutritional yeast, and continue stirring until everything is well combined. Serve hot with sriracha sauce, or divide the potato tempeh hash between 4 containers, and refrigerate it for up to 3 days. Nutritional Facts Calories: 269 Carbohydrates: 44g Protein: 9g Fat: 8g

18. Creamy Chickpea Sandwiches Prep Time: 15 mins Cook Time: 0 mins Total Time: 15 mins Servings: 4 Ingredients ● ● ● ● ● ● ●

8 slices of rye bread 4 romaine lettuce leaves 2 medium stalks of celery (chopped) 1 can of chickpeas (drained) ¼ cup of onion (diced) ½ tsp of black pepper Sandwich dressing: ¼ cup of vegan mayo, 1 tsp of apple cider vinegar, ½ tsp of basil, ½ tsp of chives, ½ tsp of Himalayan salt, and ¼ tsp of onion powder

Instructions 1. Mix the sandwich dressing ingredients in a bowl. 2. Add the chickpeas to the dressing, and mash it using a fork. 3. Add the celery, onion, and black pepper to the chickpea-dressing mixture, and mix everything again. 4. Toast the rye bread, and spread 4 slices thereof with the chickpeadressing mixture. Cover it with another slice of rye bread, and serve it immediately or store it in Ziploc bags for up to 2 days. Nutritional Facts Calories: 380 calories Carbohydrates: 54g Protein: 18g Fat: 27g

19. Cobb Salad Prem Time: 15 mins Cook Time: 30 mins Total Time: 45 mins Servings: 4 Ingredients ● ● ● ● ● ● ● ● ● ● ● ●

8 romaine lettuce leaves (chopped) 1 avocado 1 ½ cups of cherry tomatoes (chopped) 1 cup of corn ½ cup of hummus (plain) 1 block of tofu (350g and firm) 3 tbsp of olive oil 2 ½ tbsp of dill (chopped) 2 tbsp of nutritional yeast 2 tbsp of low-sodium soy sauce 1 ¼ tsp of agave nectar ½ cup of mushrooms (chopped)

Instructions 1. Set the oven to 375 degrees-Fahrenheit, and prepare 2 baking sheets with a single layer of parchment paper. 2. Mix nutritional yeast, 1 tbsp soy sauce, and 1 tbsp olive oil in a bowl. 3. Break the tofu into cube-sized chunks, and add it to the ingredients in the bowl. Mix the ingredients together. 4. Place the tofu evenly on the baking sheets, and bake it for 25 to 30 minutes, while turning it over every 10 minutes. 5. While the tofu bakes in the oven, mix the 2 tbsp of olive oil, 2 tbsp of soy sauce, and the agave nectar in a bowl. Add the mushrooms to the bowl, and combine the ingredients. 6. Add the marinated mushrooms to the tofu in the oven, and bake it for 20 minutes.

7. Plate the romaine lettuce in a large bowl, and top it with the mushrooms, cherry tomatoes, tofu, corn, and avocado. Assemble the salad ingredients neatly to make it look extra delicious. 8. Store the salad in 4 separate sealed containers. Refrigerator for 2 days. Nutritional Facts 1. Calories: 270 Carbohydrates: 21g Protein: 8g Fat: 19g

20. Lasagna Soup Prep Time: 10 mins Cook Time: 50 mins Total Time: 1 hour Servings: 4 Ingredients ● ● ● ● ● ● ● ● ● ● ● ● ● ●

8 lasagna noodles (gluten-free and uncooked) 1 block of tofu (firm and crumbled) 6 cups of vegetable broth 1 can of tomatoes (crushed) 4 garlic cloves (minced) 1 onion (diced) 2 tbsp of olive oil 2 tbsp of nutritional yeast 1 tbsp of low-sodium soy sauce 1 tsp of sweet basil 1 tsp of red chili flakes ½ tsp of onion powder ½ tsp of black pepper Toppings: Vegan mozzarella (grated)

Instructions 1. Set the oven to 350 degrees-Fahrenheit. Prep a baking sheet with a single layer of parchment paper. 2. Mix soy sauce, red chili flakes, 1 tbsp olive oil, nutritional yeast, and onion powder in a bowl to form a paste-like mixture. 3. Crumble the tofu and mix it into the seasoning, ensuring that all of the tofu is marinated in the sauce. Spread the tofu in a large pan, and bake it for 40 minutes, while stirring it regularly. 4. Bring a soup pot to high heat, adding 1 tbsp of olive oil to the pot. Add the diced onion and minced garlic to the pot and cook it for 5 minutes. 5. Add the vegetable broth, tomatoes, and sweet basil to the pot, and allow it to cook for 10 minutes. Once done, add the noodles to the pot.

Cook it for 10 minutes. Stir the soup regularly. 6. Add in the tofu and cook the soup for 1 more minute. Depending on your desired consistency, you can add water as needed. However, the consistency is adequate to make a thick soup. 7. Serve the soup hot immediately, topping it with grated vegan mozzarella cheese, or store it in large airtight mason jars for up to 3 days. Alternatively, you can refrigerate the soup in plastic containers for 2 weeks. Nutritional Facts Calories: 310 Carbohydrates: 49g Protein: 14g Fat: 7g

21. Caesar Salad Prep Time: 5 mins Cook Time: 5 mins Total Time: 10 mins Servings: 4 Ingredients ● 4 romaine lettuce hearts (large) ● 2 Seitan tenders: ½ cup of vital wheat gluten, 1 ¼ tbsp of water, 1 ¼ tbsp of nutritional yeast, 200g of tofu (soft), ¾ tbsp of onion powder, 1 ¼ tsp of vegetable broth powder, ¾ tsp of garlic powder, ¼ tsp of salt ● 2 cups of croutons (vegan) ● 1 tbsp of sesame oil ● 2 tbsp of parmesan (vegan) ● Seasoning: ½ cup of cashews, ½ cup of water, 2 tbsp of nutritional yeast, ¼ cup of lemon juice, 1 tbsp of Dijon mustard, and 1 garlic clove Instructions 1. To make the vegan seitan tenders, add the vital wheat gluten, water, nutritional yeast, tofu, onion powder, vegetable broth powder, garlic powder, and salt to a food processor and put it on high speed until it forms a ball of dough. 2. Dust a working surface, like an extra-large chopping board or counter surface with vital wheat gluten. Place the bowl in the wheat, and dust the top of the dough until it becomes soft. 3. Cut the dough into 4 pieces, and using your fingers, press every piece into an oval shape. 4. Add water to a pot, about ¼ full with a steamer basket on top at medium-high heat. Allow the water to simmer and grease the basket with some olive oil. Spray the tenders out onto the basket, and cover them. Cook for 25 minutes. Flip it halfway to cook on the other side. Cover the cooked seitan, and place it in an airtight container, allowing it to chill for 1 hour.

5. While the seitan tenders are chilling in the refrigerator, make the seasoning by soaking the cashews in water for 10 minutes, draining, and rinsing it before blending all of the ingredients at high speed. 6. Remove the seitan tenders from the refrigerator after 1 hour, and marinate them in the seasoning. Add the seitan tenders to a pan with sesame oil over medium-high heat. Allow it to fry for a few minutes on both sides, and then slice it into strips. 7. Shred the romaine lettuce and add to a large salad bowl. Add the seitan tender strips to it with croutons, vegan parmesan, and the remaining salad dressing. 8. Serve the salad fresh or store it in 4 separate mason jars or sealed containers for 3 days. Nutritional Facts Calories: 300

Carbohydrates: 24g

Protein: 20g Fat: 15g

22. Coconut Mushroom Pizza Prep Time: 10 mins Cook Time: 30 mins Total Time: 40 mins Servings: 4 (2 slices) Ingredients ● ● ● ● ● ● ● ● ● ● ●

1 ½ cups of coconut milk 450g of button mushrooms (sliced) 2 cloves of garlic (minced) 1 pack of pre-made pizza dough (gluten-free) ½ onion (diced) 1 tbsp of vegan butter 1 tbsp of flour (all-purpose) 1 tbsp of olive oil 1 tsp of black pepper 1 tsp of thyme 1 tsp of salt

Instructions 1. Heat the oven to 425 degrees-Fahrenheit, and spray a pizza pan with non-stick cooking spray. 2. Add 1 tbsp olive oil to a medium-large pan, and cook the garlic and onion over high heat for 2 minutes. Add the mushrooms to the pan, and cook them for 5 minutes. Stir the mushrooms frequently to prevent them from sticking to the pan. Once done, remove the ingredients from the pan and set it aside to cool down. 3. Add 1 tbsp of vegan butter to the pan, and stir in the flour. Mix the ingredients together for 1 minute to form a paste. 4. Add the coconut milk, and whisk the pan ingredients for 5 minutes. Once the sauce is thick, remove it from the heat. 5. Prepare the pizza by stretching the store-bought dough out on a flat surface and dusting it on both sides with added flour. Once done, place

the mushrooms on top of the pizza dough, and drizzle the sauce over the entire pizza. 6. Bake the pizza in the oven for 20 minutes, and allow it to cool down for 10 minutes before slicing it. Serve hot. Alternatively, store it in a container for 2 to 3 days. Nutritional Facts Calories: 460

Carbohydrates: 56g

Protein: 12g Fat: 18g

23. Sweet Potato Chickpea Wraps Prep Time: 5 mins Cook Time: 25 mins Total Time: 30 mins Servings: 4 Ingredients ● ● ● ● ● ● ● ● ● ● ● ● ●

4 flatbreads (gluten-free) 15 oz of chickpeas (drained and rinsed) 2 large sweet potatoes (washed, peeled, and cubed) 1 cup of arugula 4 tbsp of plain hummus 2 tbsp of avocado oil 2 tbsp of pumpkin seeds 2 tbsp of dried cranberries 2 tsp of thyme 1 tsp of cilantro 1 tsp of sea salt ¼ tsp of red chili powder ¼ tsp of cinnamon

Instructions 1. Set the oven to 400 degrees-Fahrenheit. 2. Add avocado oil, cinnamon, sea salt, thyme, cilantro, and red chili powder to a mixing bowl, and combine the ingredients. 3. Add the sweet potatoes and chickpeas to the mixing bowl, and mix it with the seasoning until everything is covered. 4. Spread the marinated sweet potato and chickpeas onto the baking sheet, and bake it for 25 minutes. Flip the ingredients 15 min in. Turn it over to cook on the other side for the remaining 10 minutes. Remove the baking sheet from the oven. 5. Assemble the flatbreads by spreading each with a medium layer of hummus.

6. Divide the sweet potatoes and chickpeas between 4 flatbreads and place it in the center, followed by arugula, pumpkin seeds, and cranberries. 7. Close the flatbread by rolling it up into a wrap. 8. Refrigerate the wraps in a container for 3 days. Nutritional Facts Calories: 460 9.8g

Carbohydrates: 80g Protein: 12g Fat:

24. Vegan Burgers Prep Time: 15 mins Cook Time: 25 mins Total Time: 40 mins Servings: 4 Ingredients ● ● ● ● ● ● ● ● ● ● ● ● ●

4 slider buns (gluten-free) 2 garlic cloves (minced) 1 ¼ cup of pinto beans 1 ¼ cup of black beans 1 cup of corn 1 green bell pepper (diced) ½ green onion ¼ cup of water ¼ cup of peppadews (seeded and diced) 4 tbsp of guacamole 2 tbsp of parsley 1 tbsp of olive oil Burger sauce: 12 oz of salsa, ¼ cup of brown sugar, 1 tbsp of red chili flakes, 2 tsp of paprika, 1 tsp of thyme, and ½ tsp of black pepper

Instructions 1. Mix the burger sauce ingredients in a bowl, and set it aside. 2. Add the diced onion to a large pan with olive oil, and allow it to cook for 3 minutes. Once done, add the minced garlic, and allow it to cook for 1 minute. 3. Add the green bell pepper and peppadews to the pan, and cook for 4 minutes. Then, add the water to the pan. 4. Add the mixed burger sauce to the pan. Simmer for 10 minutes. 5. Add the corn, black beans, and pinto beans. Combine all the ingredients in the pan. Cook for 5 more minutes. 6. Add the parsley to bean-corn mixture and cook for 1 minute.

7. Plate the slider buns, and add the mixture to the buns, distributing it evenly. Serve with 1 tbsp of guacamole each, or store the bean-corn mixture in a sealed container. Refrigerate for 2 to 3 days. Prep the burgers. Once they are ready, serve with fresh guacamole. Nutritional Facts Calories: 220 Carbohydrates: 39g Protein: 9g Fat: 2.5g

25. Black Bean Kale Salad Jars Prep Time: 5 mins Cook Time: 10 mins Total Time: 15 mins Servings: 4 Ingredients ● ● ● ● ● ● ● ● ● ●

6 cups of kale (prepped and shredded) 19 oz of black beans (drained) 2 garlic cloves (minced) 1 red bell pepper (diced) ½ red onion (diced) 4 tbsp of red pepper hummus 2 tbsp of tomato paste 1 tsp of cilantro 1 tsp of agave ½ tsp of black pepper

Instructions 1. Add olive oil to a large non-stick pan. Next, add the beans over medium-high heat, and cook them for 5 minutes before adding the diced onions and garlic. Cook for 4 to 5 minutes. 2. Add the bell pepper, tomato paste, cilantro, agave, and black pepper to the pan, combine the ingredients, and allow it to simmer for 4 minutes. 3. Assemble the ingredients in 4 mason jars, by placing shredded kale in each jar, filling it a ¼ full. 4. Add the bean mixture to the jars, until the jar is half full. Add ½ tbsp of hummus on top, and repeat the three steps until the jars are full. 5. Add extra black pepper and salt if needed. 6. Close the airtight jars. Put them in the refrigerator for 3 days. Serve cold. Nutritional Facts Calories: 290 Carbohydrates: 33g Protein: 11g Fat: 7.7g

26. Tempeh Pesto Sandwich Prep Time: 10 mins Cook Time: 25 mins Total Time: 35 mins Servings: 4 Ingredients ● ● ● ● ● ● ● ●

8 slices of sourdough bread 4 slices of tempeh 1 avocado (cubed) 1 cup of baby lettuce 4 tbsp of basil pesto (store-bought) 2 tbsp of olive oil 1 tbsp of sesame seeds 1 tsp of black pepper

Instructions 1. Slice the tempeh, depending on the shape, into long thin strips. 2. Place the tempeh at the bottom of an oven-proof dish. Add the olive oil, turning the tempeh to cover it on both sides. 3. Place the tempeh in the oven at 375 degrees-Fahrenheit for 25 minutes. Then remove the tempeh from the oven, and allow time for it to cool. 4. Plate 2 slices of sourdough bread per serving. Add 1 tbsp of basil pesto on 4 slices of the sourdough bread each. 5. Add baby lettuce on top, followed by the cooked tempeh, a ¼ of avocado, sesame seeds, and black pepper. 6. Serve immediately, or store the sandwiches in Ziploc bags for 2 to 3 days. Nutritional Facts Calories: 300 Carbohydrates: 22g Protein: 6.9g Fat: 22g

27. Cauliflower Lentil Soup Prep Time: 10 mins Cook Time: 30 mins Total Time: 40 mins Servings: 4 Ingredients ● ● ● ● ● ● ● ● ● ● ● ● ●

4 cups of cauliflower 4 cups of vegetable broth ½ cup of red lentils 2 carrots (diced) 2 garlic cloves (minced) 1 celery stalk (diced) 1 onion (diced) 2 tbsp of curry powder 2 tbsp of coconut milk 2 tbsp of avocado oil 1 tsp of fresh ginger (crushed) 1 tsp of black pepper 1 tsp of Himalayan salt

Instructions 1. Bring a large pot to medium-high heat, and add the avocado oil, carrots, celery, and onions. Allow it to cook for 5 minutes, and stir it frequently. 2. Add in the garlic and ginger. Cook it for 3 more minutes. 3. Add the cauliflower, lentils, vegetable broth, salt, pepper, and curry powder, and bring the pot to a boil over low heat. Allow the stew to simmer for 15 minutes. 4. Add coconut milk to the pot, and allow it to cook for 5 more minutes, before removing it from the stove. 5. Serve the stew hot immediately. Alternatively, refrigerate it in a sealed container for 3 to 4 days or freeze it for up to 1 month. Nutritional Facts

Calories: 230 Carbohydrates: 32g Protein: 10.4g Fat: 8g

28. Broccoli Pasta Salad Prep Time: 15 mins Cook Time: 35 mins Total Time: 50 mins Servings: 4 Ingredients: ● ● ● ● ● ● ● ● ● ●

7 cups of broccoli (chopped) 1 ½ cups of pasta (gluten-free) 2 cups of fresh basil ⅔ cups of sundried tomatoes ¼ cup of hemp seeds 4 garlic cloves (minced) 5 tbsp of olive oil 4 tbsp of nutritional yeast 2 tbsp of lemon juice 2 ½ tsp of sea salt

Instructions 1. Set the oven to 400 degrees-Fahrenheit. Prep a baking sheet by lining it with parchment paper. 2. Add the broccoli onto the baking sheet, and drizzle 2 tbsp of olive oil with salt and pepper on top. Place the broccoli in the oven and cook it for 15 minutes. 3. Bring a pot to medium heat and add water to the pot until it is half full. Place the pasta in the pot, and cook it for 8 minutes. Drain the pasta, and set it aside to cool down. 4. Prepare the pesto next by adding the nutritional yeast, basil, garlic, lemon juice, hemp seeds, and sea salt to a blender. Add 3 tbsp of olive oil, and blend it on high speed for 1 minute, or until you’ve reached a creamy paste-like texture. Remove the pesto from the blender and keep it covered. 5. Once the broccoli is done cooking, allow it to cool down for a few minutes before placing it in a mixing bowl. Add the cooked pasta, sun-

dried tomatoes, and pesto to the bowl. Mix all the ingredients together, and serve the salad cold. 6. Store the salad for 3 to 4 days in the refrigerator. Nutritional Facts Calories: 235 Carbohydrates: 27g Protein: 7.8g Fat: 10g

29. Mediterranean Nourish Bowls Prep Time: 10 mins Cook Time: 20 mins Total Time: 30 mins Servings: 4 Ingredients ● ● ● ● ● ● ● ●

¾ cup of quinoa ¼ cup of tomatoes (sliced) ¼ cup of red onions (diced) ¼ cup of black/ purple olives (sliced) 19 oz of chickpeas (drained) 1 medium cucumber (diced) 8 tbsp of hummus (plain) 1 tsp of black pepper

Instructions 1. Cook the quinoa according to package directions, drain and set aside to cool down. 2. Divide the chickpeas, cucumbers, tomatoes, onions, and olives evenly between 4 containers or bowls, adding 1 tbsp of hummus to each. 3. Sprinkle each container or bowl with black pepper, and seal with a lid. Refrigerate the Nourish bowls for up to 3 days. Nutritional Facts Calories: 460

Carbohydrates: 64g

Protein: 17g Fat: 5g

30. Plantain Tortillas Prep Time: 15 mins Cook Time: 15 mins Total Time: 30 mins Servings: 4 Ingredients ● ● ● ● ● ● ● ● ●

4 large tortillas (gluten-free) 2 plantains (peeled and ripe) 1 ½ cup of guacamole 15 oz of black beans (drained) 1 tbsp of avocado oil 1 tsp of cilantro ½ tsp of black pepper ½ tsp of Himalayan salt ½ cup of red cabbage (shredded)

Instructions 1. Set the oven to 400 degrees-Fahrenheit. Prepare a baking sheet by lining it with a layer of parchment paper. 2. Slice the plantains diagonally into ½ inch circles. Spread them onto the baking sheet, and drizzle them with olive oil. Cook them in the oven for 20 minutes, turning them over 10 minutes in. Remove from the oven once done. 3. Add the black beans to a small pan, and heat them over medium heat. Season the black beans. 4. Prepare the tortillas by spreading it with guacamole. Then, place ½ of plantain in the middle of each tortilla. Add black beans, cabbage, cilantro, black pepper, and salt on top. 5. Fold the tortillas into wraps. Store them in a sealed Tupperware container for 3 days. Nutritional Facts Calories: 450 Carbohydrates: 75g Protein: 10g Fat: 12g

Dinner Recipes 31. Teriyaki Stir Fry Prep Time: 10 mins Cook Time: 20 mins Total Time: 30 mins Servings: 4 Ingredients ● ● ● ● ● ● ● ● ● ● ● ●

4 cups of quinoa (pre-cooked) 14 oz of tofu (firm) 1 oz of broccoli florets 5 garlic cloves (minced) ¼ cup of onions (diced) 4 tbsp of low-sodium soy sauce 1 ½ tbsp of rice vinegar ½ cup of water ¼ cup of maple syrup 2 tsp of cornstarch 2 tsp of sriracha 4 tsp of sesame oil

Instructions 1. Divide the tofu in half, and place each half in a clean paper towel. Press each block gently to remove excess liquid from the tofu, ensuring not to break it. 2. Chop the tofu into cubes, and cook them on a skillet over medium heat after adding 1 tsp of sesame oil. Stir and turn the tofu regularly to prevent burning it. Cook for a few minutes until golden brown. Once done, add 1 tbsp of soy sauce to the pan, and mix pan ingredients together, place in a bowl, and set aside. 3. Add the broccoli florets, onions, and garlic to the pan, and cook for 4 to 5 minutes. 4. While the vegetables are cooking, mix 3 tbsp of soy sauce, maple syrup, rice vinegar, sriracha, 3 tsp of sesame oil, water, and cornstarch

together in a bowl. 5. Add the tofu to the pan, followed by the soy sauce-seasoning. Mix all the ingredients to combine and allow it to sit over the heat for 1 to 2 minutes to simmer. 6. Remove from the heat, and serve the stir fry on top of a serving of quinoa. 7. To store, divide the quinoa between 4 large mason jars or tupperware containers, followed by the stir fry on top. Cover with an airtight lid, and refrigerate for up to 3 days. Nutritional Facts Calories: 410 Carbohydrates: 54g Protein: 17g Fat: 10g

32. Vegan Chili Prep Time: 10 mins Cook Time: 30 mins Total Time: 40 mins Servings: 4 Ingredients ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ●

800g of rosa tomatoes (sliced) 400g of pinto beans (drained) 400g of soy mince (frozen) 100g of red lentils 250 ml of vegetable stock 2 cups of brown rice (pre-cooked) 3 garlic cloves (minced) 2 carrots (medium) 2 green bell peppers (diced) 2 celery stalks (chopped) 2 limes 1 green onion (diced) 2 tbsp of olive oil 2 tbsp of balsamic vinegar 1 tsp of cumin ½ tsp of salt ½ tsp of cayenne pepper

Instructions 1. Add the olive oil to a non-stick skillet over medium-high heat. Cook the onion, garlic, celery, peppers, and carrots for 5 to 6 minutes while stirring the vegetables frequently. 2. Add the cumin, salt, and cayenne pepper to the vegetable mixture, and stir it again. 3. Add the sliced tomatoes, lentils, soy mince, pinto beans, balsamic vinegar, and vegetable stock to the pan.

4. Mix all the ingredients together to combine, and allow it to simmer for 25 minutes, stirring it every few minutes. 5. Serve the vegan chili on ½ cup of brown rice per serving with a side of ½ a lime to drizzle on top. 6. Serve hot, or divide the 4 servings into sealed containers. Refrigerate it for 2 to 3 days. Nutritional Facts Calories: 340

Carbohydrates: 38g Protein: 23g Fat: 7g

33. Lentil Quinoa Fritters Prep Time: 20 mins Cook Time: 25 mins Total Time: 45 mins Servings: 4 Ingredients ● ● ● ● ● ● ● ● ● ● ● ● ● ● ●

4 cups of vegetable broth 1 ½ cup of quinoa (rinse and drain) ½ cup of lentils (rinse and drain) ¼ cup of basil (chopped) ¼ cup of tahini ¼ cup of chickpea flour ¼ cup of cornstarch 2 tbsp of turmeric 1 tbsp of mustard ½ lemon juice 1 tsp of cumin ¼ tsp of cinnamon ½ tsp of black pepper 4 tbsp of tahini Optional green salad (per serving): 1 cups of butter lettuce (shredded), ¼ cup of cherry tomatoes (sliced), ¼ cup of olives (sliced), and ¼ cup of cucumbers (chopped)

Instructions 1. Set the oven to 400 degrees-Fahrenheit. 2. Line an oven-friendly baking tray with a layer of parchment paper. Set aside. 3. Place the cooked quinoa and lentils in a medium pot over mediumhigh heat. Add the vegetable broth, and cover the pot with a lid, wait for it to boil, and switch the heat to med-low, allowing it to simmer for 15 minutes while stirring it every few minutes.

4. After 15 minutes, if there is still any liquid in the pot, remove the lid, and allow it to simmer for another 3 to 4 minutes. Remove the pot from the heat to cool down. 5. Once cooled down, place the quinoa-lentil mixture into a medium bowl. 6. Add the chopped parsley, mustard, tahini, cumin, lemon juice, salt, cinnamon, and black pepper to the bowl. Once mixed, you should have a sticky texture, ideal to make vegan patties. 7. Add the chickpea flour and cornstarch, and stir the ingredients once more. 8. Mold patties with the mixture, pressing them with your hands to take shape. 9. Place them on a baking sheet for 15 minutes, flipping them over, and baking them for an additional 10 minutes on the other side. 10. Serve the quinoa lentil fritters with a side of green salad, by assembling lettuce, cherry tomatoes, olives, and cucumber in a bowl with ½ tsp of olive oil and a pinch of black pepper. 11. Place the fritters in a sealed Tupperware container. Refrigerate it for 3 to 4 days. Nutritional Facts (per 1 fritter) Calories: 180g Carbohydrates: 27g Protein: 7g Fat: 4g

34. Tempeh Tacos Prep Time: 20 mins Cook Time: 20 mins Total Time: 40 mins Servings: 4 Ingredients ● ● ● ● ● ●

Teriyaki tempeh (1 batch) 6 tortillas (gluten-free) 1 cup of red cabbage (shredded) 1 cup of green cabbage (shredded) 1 cup of carrots (grated) Dressing: 2 tbsp of lemon juice, ¼ cup of apple cider vinegar, 2 tbsp of olive oil, 1 tbsp of lime juice, 1 tbsp of agave, 1 tbsp of mustard, 1 tbsp of sriracha, ½ tbsp of tamari, ¼ tsp of black pepper, ¼ tsp of salt

Instructions/ Nutritional Facts Calories: 220

Carbohydrates: 15g Protein: 10g Fat: 13g

1. Cook the batch of teriyaki tempeh according to package ingredients. 2. Mix the apple cider vinegar, olive oil, lime juice, agave, mustard, sriracha, tamari, black pepper, and salt in a bowl to make the dressing. 3. Add the red cabbage, green cabbage, and carrots to the bowl, and combine the ingredients together. 4. Plate the 4 tortillas, and divide the marinated slaw between them, adding it in the middle of each tortilla, followed by the teriyaki tempeh. 5. Fold the tortilla into a wrap or taco, and put them in a sealable container. Refrigerate for up to 3 or 4 days.

35. Noodle Soup Prep Time: 20 mins Cook Time: 35 mins Total Time: 55 mins Servings: 4 Ingredients ● ● ● ● ● ● ● ● ● ● ● ●

4 large celery stalks (chopped) 4 large carrots (chopped) 3 potatoes (small, peeled, and chopped) 3 garlic cloves (minced) 1 large onion (diced) 6 cups of vegetable broth 2cups of spiral noodles (gluten-free) 2 tsp of nutritional yeast 4 tbsp of crushed hemp seeds 1 tsp of sea salt 1 tsp of parsley ½ tsp of black pepper

Instructions 1. Add the vegetable broth to a medium-large pot over medium heat. Bring it to a boil, and add the parsley, salt, black pepper, and nutritional yeast, allow to simmer for 1 to 2 minutes. 2. Add the celery, carrots, potatoes, garlic, and onion to the pot. Stir the ingredients to combine everything. Add a lid to the pot, and allow the vegetables to boil on a low heat for 10 minutes. Ensure the vegetables are tender before continuing to the next step. 3. Add the uncooked pasta noodles to the pot, allow it to boil before placing a lid on top. Then, switch the heat to medium-high heat. Cook it for 10 minutes until the pasta is done. Switch off the heat. 4. Serve the noodle soup with added parsley and 1 tbsp crushed hemp seeds on top.

5. Divide the soup between 4 mason jars, and refrigerate it for up to 3 days. Alternatively, you can freeze the soup in a sealable Tupperware container for 1 to 2 weeks. Nutritional Facts Calories: 170g Carbohydrates: 33g Protein: 6.5g Fat: 2g

36. Moroccan Couscous Prep Time: 10 mins Cook Time: 5 mins Total Time: 15 mins Servings: 4 Ingredients ● ● ● ● ● ● ● ● ● ● ● ● ● ●

6 cups of baby spinach (washed) 2 cups of chickpeas (cooked) 1 ¼ cup of vegetable stock 1 cup of couscous (dried) ½ cup of dried cranberries ¼ cup of blanched almonds 2 tbsp of ginger (grated) 1 garlic clove (minced) 1 tbsp of olive oil 1 tsp of paprika 1 tsp of cumin 1 tsp of black pepper 1 tsp of cilantro ½ tsp of Himalayan salt

Instructions 1. Add olive oil to a pan, and cook the garlic and ginger over medium heat for 5 minutes. 2. Add the paprika, cumin, salt, and black pepper. 3. Add the vegetable stock to the pan, followed by the cooked chickpeas, and dried cranberries. Bring the ingredients to a boil, and add the couscous and baby spinach, 4. Cover the pan with a lid, and allow the ingredients to cook for 5 minutes. 5. Serve the couscous hot with added cranberries and blanched almonds on top.

6. Store it in a sealable Tupperware or glass container. Refrigerate for 3 days. Nutritional Facts Calories: 270 Carbohydrates: 36g Protein: 10g Fat: 9g

37. Exotic Curried Vegetables Prep Time: 10 mins Cook Time: 15 mins Total Time: 25 mins Servings: 4 Ingredients ● ● ● ● ● ● ● ● ● ● ●

15 oz of chickpeas (drained) 2 cups of eggplant (cubed) 2 cups of okra 1 ½ cups of cherry tomatoes (sliced) ½ cup of vegetable broth 1 onion (diced) 2 tbsp of coconut oil 2 tsp of garlic (minced) 1 tsp of ginger (minced) 1 tsp of masala ½ tsp of sea salt

Instructions 1. Mix the ginger, garlic, and onion together in a bowl. 2. Add the coconut oil to a medium pan over high heat. Add the tomatoes to the pan, and saute them for 1 to 2 minutes. Then, add the eggplant and okra, and reduce the heat to medium. Cook the vegetables for 10 minutes or until they are tender. 3. Add vegetable broth to the pan and cook for 1 to 2 minutes. Add the chickpeas and masala thereafter. Stir all the ingredients to combine. 4. Remove the curry vegetable mixture from the heat, and serve it hot with a dash of fresh cilantro, or refrigerate it in a container for 3 days. Nutritional Facts Calories: 240 Carbohydrates: 32g Protein: 8g Fat: 7.7g

38. Tomato Risotto Prep Time: 10 mins Cook Time: 35 mins Total Time: 45 mins Servings: 4 Ingredients ● ● ● ● ● ● ● ● ● ● ● ● ● ●

½ cup of brown rice ½ cup of cherry tomatoes (sliced) ¼ cup of basil (fresh and torn) 6 sun-dried tomatoes 3 garlic cloves (minced) 2 red bell peppers (chopped) 1 large baby marrow (chopped) 250 ml of vegetable stock 250 ml of passata 2 tbsp of olive oil 1 tbsp of balsamic vinegar 1 tbsp of vegan butter ½ tsp of black pepper ½ tsp of salt

Instructions 1. Heat the oven to 350 degrees-Fahrenheit, and add 1 tbsp of olive oil to a baking sheet. 2. Prepare the red bell peppers, baby marrow, and cherry tomatoes and spread them onto the baking sheet. Roast the vegetables for 30 minutes. 3. Add 1 tbsp of olive oil to a non-stick pan, and saute the onion over low-medium heat for 1 minute. Add garlic to the pan, and cook it for 1 minute. 4. Add the rice and balsamic vinegar to the pan, stirring the ingredients for 30 seconds to combine.

5. Add the vegetable stock and passata about ½ cup every few minutes, ensuring it gets absorbed into the rice before adding more. Cook for 20 minutes. 6. Add the sun-dried tomatoes to the roasted vegetables, mixing the vegetables before adding them to the pan. Stir all the ingredients to combine, and cook for another 5 minutes. 7. Remove the risotto from the stove, and stir in the basil, black pepper, and salt. Stir in 1 tbsp of vegan butter, and cook for 1 to 2 minutes to add a creamy texture to the dish. 8. Serve hot, or divide the risotto into 4 separate containers with airtight lids. Refrigerate it for 2 to 3 days. Nutritional Facts

Calories: 350

Carbohydrates: 60g

Protein: 11g Fat: 6.8g

39. Legume Soup Prep Time: 5 mins Cook Time: 25 mins Total Time: 30 mins Servings: 4 Ingredients ● ● ● ● ● ● ● ● ● ● ●

4 cups of black beans (drained) 3 cups of vegetable broth 14.5 oz of tomatoes (canned) 2 garlic cloves (minced) 1 yellow bell pepper (diced) 1 onion (diced) 4 tbsp of vegan sour cream 1 tsp of cumin ½ tsp of cilantro ½ tsp of paprika ½ tsp of black pepper

Instructions 1. Add the garlic, onion, bell pepper, and ¼ cup of water to a pot. Cook the ingredients over medium-high heat for 5 minutes. 2. Add the cilantro, paprika, black pepper, and cumin to the pot, allowing it 2 minutes to cook. 3. Add the canned tomatoes, black beans, and vegetable broth to the pot, and bring it to a boil, before switching the heat down to low-medium heat. Allow it to simmer for at least 20 minutes while stirring it frequently. 4. Remove the pot from the stove, and divide the soup between 4 airtight mason jars. Refrigerate it for 3 days, or freeze it in airtight containers for 1 to 2 weeks. Serve hot with 1 tbsp of vegan sour cream. Nutritional Facts Calories: 200

Carbohydrates: 32g

Protein: 11g Fat: 4.3g

40. Italian Bell Peppers Prep Time: 10 mins Cook Time: 20 mins Total Time: 30 mins Servings: 4 Ingredients ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ●

4 large red bell peppers (cored and seeded) 4 garlic cloves (minced) 2 8oz packs of tempeh (crumbled) 8 oz of button mushrooms (sliced) 1 onion (diced) 1 cup of quinoa (cooked) 1 cup of butternut (diced) 1 cup of baby marrow (diced) ¼ cup of fresh parsley (chopped) 4 tbsp of red pepper hummus 1 tbsp of olive oil 1 tbsp of sriracha 1 tsp of basil 1 tsp of thyme ¼ tsp of cayenne pepper ½ tsp of black pepper

Instructions 1. Heat the oven to 350 degrees-Fahrenheit. 2. Add olive oil to a large non-stick pan. Once hot, add the garlic, onion, and tempeh to the pan (crumbled). Cook for 5 minutes. 3. Add the butternut, mushrooms, baby marrow, black pepper, cayenne pepper, sriracha, basil, and thyme to the pan. Stir the ingredients to combine, and cook for 2 minutes. 4. Add the cooked rice to the mixture, allowing it to simmer for 1 to 2 minutes, and removing it from the heat.

5. Prep the bell peppers by stuffing it with a few tbsp of the vegetable mixture. Once done, cover the bell peppers in tin foil. 6. Place them onto a baking dish in the center of an oven, and cook them for 40 minutes. 7. Remove the bell peppers from the oven. Allow them to cool down before taking them out of the foil. Serve immediately. Alternatively, without removing the foil, store them in a container in the refrigerator for 2 to 3 days. Serve with 1 tbsp of red pepper hummus per serving. Nutritional Facts Calories: 230

Carbohydrates: 30g Protein: 18.2g Fat: 5g

41. Falafel Bowls Prep Time: 20 mins Cook Time: 50 mins Total Time: 1 hour 10 mins Servings: 4 Ingredients ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ●

1 cup of quinoa (cooked) 1 cup of mushrooms 1 cup of brussel sprouts 1 cup of sweet potato (cubed) 2 cups of vegetable broth 1 cup of quinoa ½ cup of hemp seeds 12 oz of chickpeas (drained) 3 ½ tbsp of olive oil 2 tbsp of cilantro 1 tsp of salt 1 tsp of baking powder ½ tsp of cayenne pepper ½ tsp of black pepper ¼ tsp of garlic powder ½ cup of vegan tzatziki (store-bought) Sesame seeds (optional)

Instructions/ Nutritional Facts Calories: 450 Carbohydrates: 55g Protein: 21.5g Fat: 17g

1. Switch the oven on and set it to 400 degrees-Fahrenheit. 2. Add olive oil, vegetable broth, and ½ tsp of salt to a pot, and bring it to boil over medium-high heat. 3. Add the cooked quinoa. Sir the ingredients to combine, then cover the pot. Switch the heat to low, and allow it to cook for 20 minutes. 4. While the quinoa is cooking, add the brussel sprouts, sweet potato, and mushrooms to a non-stick baking sheet in the oven. Drizzle 2 tbsp of olive oil, ½ tsp of salt, and ½ tsp of black pepper on top, and cook the ingredients for 20 minutes.

5. Once done, increase the oven’s heat to 450 degrees-Fahrenheit. 6. Add the chickpeas, cilantro, garlic powder, 1 tsp of salt, baking powder, cayenne pepper, 1 tbsp of olive oil, 1 cup of quinoa, and hemp seeds to a blender. Blend on high speed for 30 seconds to a minute, depending on the power of the blender. 7. Prepare the falafels with your hands by using a ¼ cup of dough per falafel and rolling it into a ball the size of your palm. 8. Place the balls onto the baking sheet, and press them slightly to form a flatter shape. 9. Drizzle 1 tbsp of olive oil over the falafels, and bake them for 15 minutes. Once done, flip them over and bake them for another 10 minutes. 10. Once done, prep the falafel bowls, by placing the remaining quinoa at the bottom of each container. Divide the roasted vegetables between 4 containers, followed by the falafels. Place 1 to 2 tbsp of tzatziki in the containers. Add sesame seeds on top. 11. Close the containers with airtight lids, and refrigerate them for up to 3 days.

42. Mac and Cheese Prep Time: 10 mins Cook Time: 20 mins Total Time: 30 mins Servings: 4 Ingredients ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ●

15 oz of sweet corn (drained) 15 oz of kidney beans (drained) 12 oz of pasta (gluten-free) 4 cups of vegetable broth 1 ½ cups of water 1 cup of tomatoes (diced) 1 cup of vegan cheese (shredded) ½ cup of vegan sour cream 4 garlic cloves (minced) 2 peppadews (seeded and chopped) 1 8 oz pack of tempeh (crumbled) 1 onion (diced) 1 tbsp of olive oil ½ tbsp of red chili flakes 1 tsp of cumin 1 tsp of cilantro 1 tsp of thyme ½ tsp of black pepper

Instructions 1. Add olive oil to a large pot over medium-high heat. Add the garlic, peppadews, tempeh, and onion to the pot, and saute it for 5 minutes. 2. Add the thyme, cilantro, cumin, black pepper, and red chili flakes to the pot. Stir all the ingredients to combine, and cook for 1 to 2 minutes.

3. Add the pasta, beans, tomatoes, corn, water, and vegetable broth to the pot. Bring the ingredients to a boil for 8 to 10 minutes. Season with added salt and pepper to taste. 4. Remove the mac and cheese from the pot, and serve it hot with shredded vegan cheese on top, and 1 tbsp of vegan sour cream per serving. 5. Store the mac and cheese in 4 airtight containers for 3 to 4 days. Store the vegan cheese and vegan sour cream in smaller containers until ready to serve. Nutritional Facts Calories: 360 Carbohydrates: 70g Protein: 18g Fat: 5.8g

43. Fettuccine Alfredo Prep Time: 5 mins Cook Time: 30 mins Total Time: 35 mins Servings: 4 Ingredients ● ● ● ● ● ● ● ● ● ●

12 oz of fettuccine pasta (eggless and gluten-free) 4 oz of vegan cream cheese 2 cups of almond milk ½ cup of parsley (chopped) 3 cloves of garlic (minced) 3 tbsp of blanched almonds 3 tbsp of nutritional yeast 2 tbsp of olive oil 1 tsp of black pepper 1 tsp of lemon zest

Instructions 1. Fill a large pot with water ¾ full, and bring it to a boil. Add the fettuccine pasta to the pot, and cook for 8 to 10 minutes, or until done. Strain the pasta. 2. Add the cream cheese, almond milk, nutritional yeast, lemon zest, almonds, and ½ tsp of black pepper to a blender. Blend the ingredients on high speed until you’ve reached a smooth consistency. 3. Heat the garlic and olive oil in a big skillet over medium heat. Add garlic to the pan. Simmer for 1 minute. Then, add the blended mixture to the pan with ½ a cup of water. Allow simmering for 8 minutes, until you’ve reached a creamy texture. 4. Remove the pan from the stove, and add the fettuccini pasta with freshly chopped parsley to the pan. Serve hot. Alternatively, divide the pasta between 4 sealed containers. Refrigerate it for 3 days. Add pepper to serve. Nutritional Facts

Calories: 480

Carbohydrates: 71g Protein: 22g Fat: 14g

44. One-Pot Spinach and Rice Prep Time: 10 mins Cook Time: 20 mins Total Time: 30 mins Servings: 4 Ingredients ● ● ● ● ● ● ● ● ● ● ●

3 cups of baby spinach 2 cups of vegetable stock 1 cup of brown rice (rinsed) 1 cup of kidney beans (rinsed) ½ cup of hummus (plain) 2 garlic cloves (minced) 3 medium tomatoes (chopped) 1 onion (diced) 1 tbsp of curry powder (mild) 1 tbsp of sesame oil 1 tsp of Himalayan salt

Instructions 1. Add the sesame oil to a pan, and cook the garlic over medium-high heat for 30 seconds. Then, add the onion, and cook for 1 minute, followed by the tomatoes for 3 minutes while stirring the ingredients frequently. 2. Add the brown rice, beans, and spinach to the pan. Cook it for 4 minutes. 3. Add the vegetable stock to the pan and bring it to a boil. 4. Add curry powder and salt, and mix the ingredients to combine. Simmer the pan ingredients for 20 minutes, before switching off the heat. 5. Serve the one-pot spinach and rice hot with a tbsp of hummus, or store it in 4 separate containers. Refrigerate for 2 to 3 days. Nutritional Facts

Calories: 350 Carbohydrates: 68g Protein: 16g Fat: 4.8g

45. Tofu Tempeh Salad Prep Time: 10 mins Cook Time: 30 mins Total Time: 40 mins Servings: 4 Ingredients ● ● ● ● ● ● ● ● ● ● ● ● ● ● ●

1 block of firm tempeh (cubed) 1 block of medium tofu 2 cups of broccoli florets 4 cups of arugula 1 ½ cups of baby spinach 1 avocado (cubed) 1 ½ cups of chickpeas ¼ cup of pumpkin seeds 4 tbsp of tahini 2 tbsp of low-sodium soy sauce 2 tbsp of balsamic vinegar 2 tbsp of agave 1 cup of cucumber (chopped) 1 tsp of Himalayan salt 1 tsp of black pepper

Instructions 1. Add the balsamic vinegar, 1 tbsp of soy sauce, agave, salt, and pepper to a bowl, and mix the ingredients together. 2. Add the cubed tempeh to the bowl, and combine to marinade for 2 hours. 3. In a separate bowl, mix the cubed tofu, 2 tbsp of soy sauce, salt and pepper to combine.

4. Prep a baking sheet by spraying it with non-stick cooking spray and bake the tofu and tempeh on separate sides of the dish in the oven at 400 degrees-Fahrenheit for 20 minutes. Once done baking, remove it from the oven. 5. Assemble and divide the salad ingredients between 4 containers by placing the arugula at the bottom of the containers, followed by a serving of tofu and tempeh. Arrange the chickpeas, cucumber, broccoli, avocado, and pumpkin seeds in the container to create a colorful falafel bowl. Drizzle 1 tbsp of tahini on top. 6. Refrigerate for 2 to 3 days. Nutritional Facts Calories: 510 Carbohydrates: 50g Protein: 25g Fat: 17g

Snack Recipes

46. Sunflower Seed Bites Prep Time: 10 mins Cook Time: 0 min Total Time: 10 mins Servings: 4+ Ingredients ● ● ● ● ● ● ● ●

¾ cup of sunflower seeds ½ cup of dates (pitted) 3 tbsp of raw cacao 2 tbsp of agave 1 tbsp of coconut oil ½ tsp of cinnamon ¼ tsp of nutmeg ¼ tsp of Himalayan salt

Instructions 1. Add the sunflower seeds to a blender and blend it on medium-high speed until it is a fine meal consistency. Don’t over-blend the sunflower seeds, as it will turn into butter. 2. Add the raw cacao, dates, coconut oil, agave, cinnamon, nutmeg, and Himalayan salt until you’ve reached a dough consistency. 3. Form the dough by rolling it into 2 ½ to 3 inch balls. Once done, place all the bites on a board, and refrigerate it for 30 minutes, before removing it and placing it in a container. 4. Store in the refrigerator for up to 2 weeks. Nutritional Facts Calories: 48 Carbohydrates: 2g Protein: 1.1g Fat: 3g

47. Protein Boost Smoothie Prep Time: 5 mins Cook Time: 0 min Total Time: 5 mins Servings: 4 Ingredients ● ● ● ● ● ● ● ● ●

3 cups of almond milk (vanilla) 6 dates (pitted) 1 banana (frozen and chopped) 4 cups of baby spinach 4 cups of kale 4 tbsp of chia seeds 2 ½ tbsp of raw cacao powder 2 tbsp of rolled oats (gluten-free) 2 tbsp of almond butter

Instructions 1. Place the ingredients in a high-power blender, starting with the spinach and kale, followed by the frozen banana, rolled oats, almond butter, cacao powder, and dates. 2. Blend on high speed for 1 minute until you’ve reached a smooth consistency. 3. Serve immediately with 1 tbsp of chia seeds, or divide the smoothie mixture into 4 mason jars. Refrigerate for 1 to 2 days. Nutritional Facts Calories: 300

Carbohydrates: 52g

Protein: 11g Fat: 7.4g

48. Sweet Nut Bars Prep Time: 5 mins Cook Time: 15 mins Total Time: 20 mins Servings: 4+ Ingredients ● ● ● ● ● ● ● ● ● ●

1 ½ cups of mixed raw nuts (cashews, almonds, and walnuts) 1 cup of coconut flakes ½ cup of hemp seeds ½ cup of pumpkin seeds ½ cup of sesame seeds ½ cup of cranberries ½ cup of almond butter 4 tbsp of agave 1 tsp of cinnamon 1 tsp of vanilla extract

Instructions 1. Preheat the oven to 350 degrees-Fahrenheit. 2. Line an oven tin with parchment paper. 3. Mix coconut flakes, nuts, cranberries, sesame seeds, hemp seeds, cinnamon, and pumpkin seeds in a bowl to combine. 4. Add the almond butter and agave to the bowl, and mix well. Then, add the vanilla extract and stir once more. 5. Add the bowl mixture to a non-stick pan, and stir everything until well combined. 6. Transfer the mixture to the oven tin, and press it to form an even layer. 7. Bake the bars for 15 minutes before removing it from the oven to cool down. 8. Once cooled, cut it into 10 to 12 bars. Keep it in a storage container, refrigerating it for 5 to 7 days. Nutritional Facts

Calories: 340 Carbohydrates: 19g Protein: 10.2g Fat: 3.2g

49. Peanut Butter Crunch Rice Cakes Prep Time: 5 mins Cook Time: 0 min Total Time: 5 mins Servings: 4 Ingredients ● ● ● ●

8 medium rice cakes (gluten-free) 5 to 6 tbsp of crunchy peanut butter (natural) ½ cup of raisins ¼ cup of agave

Instructions 1. Plate 2 rice cakes per serving, and spread ½ to 1 tbsp of crunchy peanut butter evenly on top. 2. Add some raisins, and a drizzle of agave (optional). 3. Place the 3 to 4 ingredients in small separate containers, and prep per serving on the go or fast and conveniently at home. Nutritional Facts Calories: 265 Carbohydrates: 2.6g Protein: 7g Fat: 12.8g

50. Spicy Edamame Prep Time: 5 mins Cook Time: 0 min Total Time: 5 mins Servings: 4 Ingredients ● 2 cups of edamame ● ½ tsp of aleppo pepper ● ¼ tsp of black pepper Instructions 1. Steam the edamame according to its package instructions, remove, and allow it to cool down. Transfer to a bowl. 2. Sprinkle aleppo pepper and black pepper on top, and shake the bowl for the spice to cover all the edamame. 3. Divide the edamame into 4 servings, and store them in Ziploc bags in the refrigerator for up to 4 days. Nutritional Facts Calories: 100 Carbohydrates: 9.3g

Protein: 8g Fat: 2.8g

51. Sweet Pistachio Bites Prep Time: 10 mins Cook Time: 0 min Total Time: 10 mins Servings: 4 Ingredients ● ● ● ● ●

2 cups of dates (pitted) 1 cup of cranberries 1 cup of pistachios (shelled) 1 tsp of pumpkin seeds ¼ tsp of black pepper

Instructions 1. Add the dates, cranberries, pistachios, pumpkin seeds, and black pepper to a high-performance food processor. Process the ingredients on high speed until they form a sticky dough texture. 2. Roll the date dough into 2 ½ to 3 inch round balls, usually 1 tbsp each. 3. Serve immediately, or place them in a mason jar. Refrigerate them for up to 7 days. Nutritional Facts Calories: 70 Carbohydrates: 13.2g Protein: 1.2g Fat: 1.7g

52. Bagel Popcorn Prep Time: 0 min Cook Time: 5 mins Total Time: 5 mins Servings: 4 Ingredients ● ● ● ● ● ● ●

6 tbsp of popcorn kernels 2 tsp of sesame seeds 2 tsp of poppy seeds ½ tsp of garlic powder ½ tsp of onion powder 4 tsp of olive oil ½ tsp of salt

Instructions 1. Add the popcorn kernels to a paper bag. 2. Fold over the top of the bag up to three times to seal the bag. 3. Microwave the bag until the kernels stop popping, usually for 1 to 2 minutes. 4. Add the olive oil, salt, garlic powder, onion powder, sesame seeds, and poppy seeds to the popcorn in the bag. 5. Fold the bag once more and shake it to coat. 6. Divide the popcorn into 4 servings between 4 Ziploc bags, and store it in a dry cool place for up to 3 days. Nutritional Facts Calories: 140 Carbohydrates: 20.1g Protein: 3.5g Fat: 6.4g

53. Crispy Chickpeas Prep Time: 5 mins Cook Time: 10 mins Total Time: 15 mins Servings: 4 Ingredients ● ● ● ● ● ●

1 15 oz of chickpeas (drained and rinsed) 2 lime wedges 1 tsp of olive oil ¼ tsp of paprika ¼ tsp of red chili flakes ⅛ tsp of salt

Instructions/ Nutritional Facts Calories: 130

Carbohydrates: 14g Protein: 4.5g Fat: 5.4g

1. Spread the chickpeas on paper towels, and top them with paper towels, covering them to pat them dry. 2. Add the oil and chickpeas to a bowl and combine. Add the paprika, red chili flakes, and salt to the bowl, and mix the ingredients well. 3. Add parchment paper to a baking sheet, spreading the chickpeas onto the sheet evenly. 4. Drizzle 1 tsp of olive oil onto the chickpeas, and cook them at 400 degrees-Fahrenheit for 10 minutes. 5. Squeeze the lime juice on top of the chickpeas, and serve immediately. Alternatively, store the chickpeas in Ziploc bags in a dry cool place for 2 to 3 days.

54. Fruit and Nut Bars Prep Time: 15 mins Cook Time: 1 hour Total Time: 1 hour 15 mins Servings: 4 Ingredients ● ● ● ● ● ●

¾ cup of dates (chopped and pitted) ¾ cup of coconut flakes ½ cup of raw cashews ½ cup of almonds ¼ cup of cherries ⅛ tsp of salt

Instructions 1. Soak the dates in lukewarm-hot water in a bowl for up for at least 10 minutes, and drain. 2. Prepare the loaf pan with parchment paper, and ensure it overlaps over all four sides of the pan. Coat the loaf pan with a light layer of cooking spray. 3. Add the soaked dates, cherries, cashews, almonds, coconut, and salt to a food processor, and process on high speed for 30 seconds. 4. Add the nut mixture to the loaf pan, and spread it evenly, pressing it down into an even layer. 5. Refrigerate the pan for 1 hour. Once done, remove the fruit and nut loaf from the pan. Slice it into 6 to 8 individual bars. 6. Place the fruit and nut bars between two sheets of parchment paper in a sealable container. Store in the refrigerator for 5 days. Nutritional Facts Calories: 150 Carbohydrates: 15.2g Protein: 3.2g Fat: 10.1g

55. Creamy Log Boats Prep Time: 5 mins Cook Time: 0 min Total Time: 5 mins Servings: 4 Ingredients ● 8 celery sticks (washed and dried) ● 4 tbsp of smooth peanut butter ● 4 tbsp of dried cranberries Instructions 1. Spread each celery stick with smooth ½ tbsp peanut butter. 2. Top the celery sticks with ½ tbsp of dried cranberries each, and serve 2 celery sticks per serving. 3. Store the celery boats in 4 separate containers, refrigerating it for 2 days. Nutritional Facts Calories: 140 Carbohydrates: 12g Protein: 4g Fat: 7.8g

56. Veggie Sticks and Dip Prep Time: 5 mins Cook Time: 0 min Total Time: 5 mins Servings: 4 Ingredients ● ● ● ● ●

2 red bell peppers 2 green bell peppers 1 cup of baby carrots 1 cup of hummus ½ tsp of black pepper

Instructions 1. Prep the red and green bell peppers by washing, coring, and seeding them. 2. Chop them into thin stick shapes. 3. Divide the bell peppers and carrots between 4 servings, and place them into 4 separate containers. 4. Serve each serving with ¼ cup of hummus and a pinch of black pepper. Nutritional Facts Calories: 160 Carbohydrates: 21g Protein: 5.2g Fat:4.7g

57. Trail Mix Prep Time: 5 mins Cook Time: 0 min Total Time: 5 mins Servings: 4 Ingredients ● ● ● ● ●

¼ cup of almonds (shelled) ¼ cup of cashews ¼ cup of dried apricots ¼ cup of dried cranberries ¼ cup of pitted dates

Instructions 1. Combine the almonds, cashews, cranberries, apricots, and dates in a bowl. 2. Divide the fruit and nut trail mix between 4 Ziploc bags, and refrigerate them for up to 5 days. Nutritional Facts Calories: 130 Carbohydrates: 14.2g Protein: 3.4g Fat: 7.1g

58. Veggie Crisps Prep Time: 5 mins Cook Time: 20 mins Total Time: 25 mins Servings: 4 Ingredients: ● ● ● ● ● ● ● ●

2 medium carrots 1 medium beetroot 1 medium baby marrow 1 small sweet potato 1 small turnip 1-2 tsp of olive oil ½ tsp of black pepper ½ tsp of Himalayan salt

Instructions 1. Preheat the oven to 350-400 degrees-Fahrenheit. Then, line a baking tray with parchment paper. 2. Slice the vegetables each into 1-inch slices with a sharp knife, and place them in a bowl. 3. Add the salt, pepper, and olive oil to the vegetables, ensuring all the vegetables are coated. 4. Spread the vegetables onto the baking sheet, and bake them for 10 minutes on one side. Then, flip them over, and bake them for 6-8 minutes. 5. Remove the vegetable crisps from the oven, and allow them to cool down for a few minutes before dividing them into 4 separate servings, placing them into Ziploc bags, and refrigerating them for up to 3 days. Nutritional Facts Calories: 78 Carbohydrates: 34g Protein: 2.4g Fat: 6g

59. Vegan Cheese Squares Prep Time: 12 mins Cook Time: 15 mins Total Time: 27 mins Servings: 4 Ingredients ● ● ● ● ● ● ● ● ●

⅔ cups of flour (all-purpose) 1 cup of oat flour 3 tbsp of cornmeal 3 tbsp of vegan butter 3 tbsp of water 2 tbsp of nutritional yeast ½ tsp of Himalayan salt ½ tsp of onion powder ¼ tsp of baking powder

Instructions 1. Heat the oven to 375-400 degrees-Fahrenheit. 2. Prep a baking sheet with parchment paper. 3. Add oat flour, all-purpose flour, cornmeal, nutritional yeast, onion powder, baking powder, and Himalayan salt to the food processor. Process the ingredients until properly combined. 4. Add cold water to the mixture, 1 tbsp at a time, mixing it until the dough reaches a more paste-like texture. Be careful not to add more water than recommended. 5. Remove the dough mixture from the food processor. Roll it in your palms to form a ball. Then, place the dough ball onto a floured surface (ideally you can add flour to parchment paper), and dust the dough with flour. Flatten the dough, rolling it into a ⅛ inch thick pastry layer. 6. Using a pizza cutter, cut the dough into squares, about 2 ½ inches long and wide to form mini crackers. 7. Spread the mini dough crackers onto the baking sheet, and bake them for 12 minutes in the oven.

8. Serve them immediately, or place them in 4 Ziploc bags. Store in the refrigerator for 2 to 3 days. Nutritional Facts Calories: 80 Carbohydrates: 9g Protein: 1.7g Fat: 3.9g

60. Tamari Almonds Prep Time: 5 mins Cook Time: 20 mins Total Time: 25 mins Servings: 4 Ingredients ● 400g of raw almonds ● ¼ cup of tamari sauce ● ¼ tsp of sea salt Instructions 1. Heat the oven to 180 degrees-Fahrenheit, and line a baking tray with parchment paper. 2. Spread the almonds onto the baking tray, drizzle the tamari sauce over the nuts, and add the sea salt. 3. Bake the almonds in the oven for 25 minutes, moving them around every 5 to 10 minutes until the tamari sauce is absorbed by the nuts. 4. Divide the almonds into 4 separate Ziploc bags. Store by refrigerating them for 4 to 5 days. Nutritional Facts Calories: 115 Carbohydrates: 2.1g Protein: 4.4g Fat: 10g

Dessert Recipes

61. Pineapple Spice Sorbet Prep Time: 5 mins Cook Time: 0 min Total Time: 4 mins Servings: 4 Ingredients ● ● ● ● ●

1 pineapple (peeled, cored, and chopped) 1 lime juice 1 piece of ginger (fresh and minced) ⅓ cup of coconut sugar ⅛ cup of basil leaves (fresh)

Instructions 1. Add the pineapple, lime juice, ginger, coconut sugar, and basil leaves to a blender. Blend on a high speed. The consistency should be smooth. 2. Pour the smoothie mixture into a container, cover it with an airtight lid, and place it in the freezer overnight. 3. Before serving, remove the sorbet container from the refrigerator, allow it to defrost slightly before serving. 4. Store the sorbet in the freezer for up to a week. Nutritional Facts

Calories: 145 Carbohydrates: 33g Protein: 1.4g Fat: 0.1g

62. Cherry Almond Brownies Prep Time: 20 mins Cook Time: 45 mins Total Time: 1 hour 5 mins Servings: 4 Ingredients ● ● ● ● ● ● ● ● ● ● ● ●

1 cup of coconut sugar ⅓ cup of vegan butter ⅓ cup of glace’ cherry ⅓ cup of ground almonds ½ cup of vegan dark chocolate ½ cup of flour (self-raising) 6 tbsp of water 2 tbsp of cocoa powder 2 tbsp of ground flaxseed 1 ½ tsp of vanilla extract ⅓ tsp of coffee ¼ tsp of baking powder

Instructions 1. Heat the oven to 330 degrees-Fahrenheit, and line a square tin with parchment paper. 2. Combine the ground flaxseed with 6 tbsp of water in a bowl, and set it aside for 5 minutes. 3. Heat a small pan over medium heat, and melt the dark chocolate, coffee, and vegan butter in the pan. Add 3 tbsp of water to the pan. Once melted, remove from the heat. 4. Add the flour, cocoa, baking powder, almonds, and salt to a bowl. Whisk the ingredients to combine. Add the coconut sugar and melted chocolate-coffee mixture to the dry ingredients, and mix everything until you’ve reached a smooth consistency. 5. Mix vanilla extract, the flaxseed mixture, cherries, and flour mixture together, stirring all the ingredients until well combined. The

consistency should be very thick. 6. Spoon all of the mixture into the tin. Bake the brownies for 40 minutes. Then, remove them from the oven, allowing them to cool down first before cutting it into squares. 7. Store the brownies in an airtight container between sheets of parchment paper for up to 3 days. Nutritional Facts Calories: 295 Carbohydrates: 34g Protein: 4g Fat: 15g

63. Raspberry Chia Pudding Prep Time: 15 mins Cook Time: 0 min Total Time: 15 mins Servings: 4 Ingredients: ● ● ● ● ●

2 cup of coconut milk peaches (sliced) 5 tbsp of chia seeds 4 tbsp of goji berries Raspberry glaze: 1 cup of raspberries, 4 tsp of agave, and 2 tsp of lemon juice

Instructions 1. Prep 4 mason jars, by dividing the chia seeds and coconut milk evenly between them. Stir the contents of each jar well, and leave it to soak for 5 to 6 minutes while stirring it each minute to ensure the seeds swell properly and don’t stick to the jar. 2. Combine the raspberries, agave, and lemon juice in a blender, and scoop 1 to 1 ½ spoon thereof into each mason jar. 3. Cover with a lid, and refrigerate the raspberry chia pudding in the refrigerator for up to 2 days. Serve with half of 1 sliced peach and 1 tbsp of goji berries per jar. Nutritional Facts

Calories: 255 Carbohydrates: 25.4g Protein: 8g Fat: 10g

64. Sweet Tiffin Prep Time: 15 mins Cook Time: 3 mins + 2 hours (chilling) Total Time: 2 hours and 18 mins Servings: 4 Ingredients ● ● ● ● ● ●

1 cup of dark chocolate (vegan) ⅔ cups of macadamia nuts ⅓ cup of dried cranberries ⅓ cup of coconut oil ¼ cup of pistachios 2 tbsp of maple syrup

Instructions 1. Spray a brownie tin with cooking spray. Layer the tin with a single sheet of parchment paper. 2. Add the chocolate and maple syrup to a microwaveable bowl, and microwave it for 30 seconds or until you reach a smooth consistency. 3. Crush the nuts into smaller pieces in a bowl. Add the cranberries and pistachios. Mix the ingredients to combine, and add the chocolate mixture to the bowl. Mix once more, then pour the mixture into the brownie tin. 4. Press the mixture with the back of a spoon to ensure it creates a flat, even layer. Refrigerate it for 2 hours, before cutting it into squares, about 4-inches in length and width. 5. Place the brownies in an airtight container between sheets of parchment paper, and refrigerate it for up to 5 days. Nutritional Facts Calories: 130 Carbohydrates: 10g Protein: 1.1g Fat: 9g

65. Banana Peanut Butter Muffins Prep Time: 25 mins Cook Time: 20 mins Total Time: 45 mins Servings: 4 Ingredients ● ● ● ● ● ● ● ● ●

1 cup of flour (self-raising) 1 cup of mayonnaise (egg-free) ⅔ cups of caster sugar 2 bananas (mashed) 2tbsp of vegan dark chocolate chips 1 tsp of bicarbonate soda 1 tsp of vanilla extract ¼ tsp of salt Cupcake icing: 4 tbsp of vegan margarine, 1 cup of icing sugar, 2 tbsp of peanut butter, and 1 tbsp of almond milk

Instructions 1. Heat the oven to 360 degrees-Fahrenheit, and line a muffin tin with 12 muffin cups. 2. Add the flour, caster sugar, bicarbonate soda, and salt to a bowl, and mix the ingredients until well combined. 3. Add the vegan mayonnaise, vanilla extract, and mashed bananas to another bowl, and mix the ingredients to combine. 4. Add the wet ingredients to the dry ingredients, and spoon the mixture into the muffin tin cups, dividing it evenly. Bake it for 20 minutes. 5. Remove the cupcakes from the oven, and sprinkle chocolate chips on top while they are still hot to melt. 6. Prepare the icing in another bowl, by combining the icing sugar and vegan margarine with an electric mixer. Mix it for 2 to 3 minutes. Once done, stir in the peanut butter, and spread the icing on top of the cupcakes. 7. Store the cupcakes in a square glass container for 3 days.

Nutritional Facts Calories: 300

Carbohydrates: 40g

Protein: 2.1g Fat: 14g

66. Vegan Mince Pies Prep Time: 30 mins Cook Time: 1 hour 10 mins Total Time: 1 hour 40 mins Servings: 4 Ingredients ● ● ● ● ● ● ● ● ●

1 apple (peeled and grated) 1 cup of mixed dry fruit (no added sugar) 1 ½ cups of black cherries ⅓ cup of hazelnuts (roasted and chopped roughly) 2 tbsp of water 1 tsp of ginger 1 tsp of cinnamon ½ tsp of turmeric Pastry: 1 ½ cups of flour, ¾ cup of coconut oil, 1 tbsp of icing sugar, and 2 tbsp of almond milk.

Instructions 1. Heat the oven to 360 degrees-Fahrenheit. 2. Add the grated apple, dried fruit, half the black cherries, chopped hazelnuts, ginger, cinnamon, and turmeric to a casserole dish, mixing the ingredients together. 3. Cover the casserole dish with a lid, and bake it in the oven for 35 minutes. Once done, set it aside to cool down. 4. Add the coconut oil and flour to a food processor. Pulse the mixture until it reaches a breadcrumb consistency. Add the icing sugar, and pulse once more to combine. Add 2 tbsp of water, and pulse again for the pastry to develop properly. 5. Place the dough on a piece of parchment paper, patting it into a round ball with your hands. Wrap it in foil, and allow it to chill in the refrigerator for up to 30 minutes. Once done, remove the pastry from the refrigerator and cut off ⅓ of the pastry, keeping it covered. Cut the remaining into 5 parts. Take each part and separately squeeze it

with your hands. The goal is to make it malleable, and then roll it out on a lightly floured piece of parchment paper. Roll it out until you’ve reached a thickness of 0.5 cm, and cut 9cm circles out of the dough. 6. Spray a cupcake tin with cooking spray, and line it with the 9 cm circles. Repeat until the cupcake tin is complete, and use another cupcake tin if there is dough left. 7. Add a spoonful of mincemeat in the center of every circle. Place it in the refrigerator to chill. 8. Roll out the remaining pastry 0.5cm thick, and transfer it to a separate baking sheet. Allow the muffin pan and baking sheet to chill in the refrigerator for 15 minutes. 9. Heat the oven to 350 degrees-Fahrenheit. Remove the pastry sheet from the refrigerator, and cut out 8cm circles. 10. Remove the mince pies from the refrigerator and place the circles on top of each one, covering the mixture. 11. Brush the top of the mince pies with almond milk, and bake them in the oven for 30 minutes. 12. Remove them from the oven to cool down before serving them with a pinch of icing sugar on top. Keep them in a sealable square container. Refrigerate for 2 to 3 days. Serve chilled. Nutritional Facts Calories: 310 Carbohydrates: 37g Protein: 4.2g Fat: 14g

67. Strawberry Glow Sorbet Prep Time: 10 mins Cook Time: 5 mins Total Time: 15 mins Servings: 4 Ingredients ● ● ● ● ●

300ml of water 1 ¼ cups of caster sugar 3 ½ cups of strawberries (ripe) 1 lemon juice 1 tbsp of rose water

Instructions 1. Add the water and sugar to a medium pan, and bring it to a boil for 1 minute. 2. Add strawberries to a blender, and pulse them until you’ve reached a smooth texture. Then, add the syrup from the sugar mixture to the blender with the juice of one lemon and rose water. 3. Transfer the strawberry mixture into an airtight container, and place it in the freezer for 1 to 2 hours. 4. Freeze it for 6 to 7 days, or serve immediately, allowing it 15 minutes to soften before serving it. Nutritional Facts Calories: 240 Carbohydrates: 57g Protein: 1.1g Fat: 0.2g

68. Chocolate Cups Prep Time: 20 mins Cook Time: 3 mins Total Time: 23 mins Servings: 4 Ingredients ● ● ● ● ● ● ●

1 cup of cacao butter ½ cup of cacao powder ½ cup of cacao nibs 4 tbsps. of agave 1 tsp of water 1 tsp of vanilla extract ¼ tsp of Himalayan salt

Instructions 1. Add 12 cupcake liners to a mini muffin baking sheet, and set it aside. 2. Add 1 tsp of water to a small pan over medium heat. Once boiling, place a bowl on top of the pan, but ensure there is space between the bowl and water. 3. Add the cacao butter to the bowl for 2 minutes until it melts. 4. Add the agave, and whisk the two ingredients to combine. Remove the bowl, and set aside. Switch off the heat of the stove. 5. Add the cacao, salt, and vanilla extract to the bowl, and whisk the ingredients until combined. Add more agave for increased sweetness. 6. Pour the mixture into 12 mini cupcake liners. Add the cacao nibs on top of each, and transfer the muffin pan to the freezer. Freeze for 10 minutes or until set. 7. Place the mini cupcakes in an airtight container. Refrigerate for up to a week. Alternatively, store it in the freezer for up to 1 month. Nutritional Facts Calories: 160 Carbohydrates: 5.2g Protein: 1.2g Fat: 16.2g

69. Poached Caramel Peaches Prep Time: 20 mins Cook Time: 0 min Total Time: 20 mins Servings: 4 Ingredients ● ● ● ● ● ●

2 cups of water (boiled) 1 cup of caster sugar 3 ripe peaches 1 lemon juice and zest ⅓ cup of blueberries 1 vanilla pod (cut in half, remove seeds)

Instructions 1. Bring a small pan to medium heat, and add the caster sugar to the pan, allowing it to caramelize. Swirl the sauce around in the pan without stirring it. 2. Once most of the sugar is caramelized, add 2 cups of boiled water to the pan, and stir the ingredients to combine, ensuring the sugar is dissolved. 3. Add lemon zest and the vanilla pod to the pan, cooking it for 5 minutes. 4. Cut the peaches in half, and remove the pits. Add the peaches to the syrup, and bring the ingredients to a simmer. Cook for 4 minutes, then switch off the heat. 5. Add the lemon juice to the pan and allow everything to cool down. 6. Divide the poached peaches into 4 glass mason jars, and add blueberries on top. Seal the jars, and refrigerate them for up to 3 days. Nutritional Facts Calories: 360 Carbohydrates: 94g Protein: 1g Fat: 1g

70. Coconut-Dipped Truffles Prep Time: 1 hour 20 mins Cook Time: 0 min Total Time: 1 hour 20 mins Servings: 4 Ingredients ● ● ● ● ● ●

2 cups of coconut (shredded) ½ cup of macadamia nuts ¼ cup of cocoa butter (melted) 3 tbsp of stevia ½ tsp of vanilla extract ¼ tsp of Himalayan salt

Instructions/ Nutritional Facts Calories: 220 Carbohydrates: 7g Protein: 1.6g Fat: 21g

1. Add 1 ½ cups of coconut and the macadamia nuts to the food processor, and blend until you’ve reached a creamy paste consistency. 2. Add the melted cocoa butter, vanilla, salt, and stevia to the mixture, and mix the ingredients together to combine. 3. Add the mixture to a bowl. Place it in the refrigerator for at least 1 hour. Once done, add ½ cup of shredded coconut to the mixture, and mix it in. 4. Form the coconut truffles by spooning 1 tablespoon into a ball, rolling it with your hands, and placing them in a mason jar. Place it in the refrigerator and store them for up to 1 week. Alternatively, freeze them for up to 1 month.

Chapter 4: 6-Week Meal Plan

Week 1 Monday Breakfast: Creamy Chia Oats Snack: Sunflower Seed Bites Lunch: Potato Tempeh Dinner: Teriyaki Stir Fry Dessert: Pineapple Spice Sorbet Tuesday Breakfast: Creamy Chia Oats Snack: Protein Boost Smoothie Lunch: Cobb Salad Dinner: Vegan Chili Dessert: Sweet Tiffin Wednesday Breakfast: Hummus Crunch on Rye Snack: Sunflower Seed Bites Lunch: Potato Tempeh Dinner: Teriyaki Stir Fry Dessert: Sweet Tiffin Thursday Breakfast: Tofu Quiche Snack: Sunflower Seed Bites Lunch: Cobb Salad Dinner: Vegan Chili

Dessert: Pineapple Spice Sorbet Friday Breakfast: Hummus Crunch on Rye Snack: Sweet Nut Bars Lunch: Mexican Portobello Mushroom Dinner: Lentil Quinoa Fritters Dessert: Cherry Almond Brownies Saturday Breakfast: Tofu Quiche Snack: Protein Boost Smoothie Lunch: Creamy Chickpea Sandwiches Dinner: Lentil Quinoa Fritters Dessert: Pineapple Spice Sorbet Sunday Breakfast: Tofu Quiche Snack: Sweet Nut Bars Lunch: Mexican Portobello Mushrooms Dinner: Tempeh Tacos Dessert: Cherry Almond Bites

Shopping List Pantry: Rolled oats, quinoa, brown rice, firm tofu, rye bread, plain tempeh, teriyaki tempeh (packed), gluten-free tortillas, self-raising flour, chickpea flour, baking powder, vegetable broth, red lentils, pinto beans, soy mince, cornstarch, black beans, tapioca starch, cornstarch, raw cacao powder, almond butter, cashews, chia seeds, vanilla extract, hemp hearts, sunflower seeds, pitted dates, hemp seeds, sesame seeds, pistachios, blanched almonds, macadamia nuts, mixed raw nuts, vegan dark chocolate, coconut sugar, glace cherry, coconut flakes, dried cranberries, nutritional yeast, agave, ground almonds, ground flaxseed, ground coffee, and maple syrup. Oils/Dressings/Sauces: Tahini, plain hummus, coconut oil, olive oil, sesame oil, vegan mayonnaise, guacamole, sriracha, balsamic vinegar, lemon juice, apple cider vinegar, white rice vinegar, and low-sodium soy sauce. Herbs/Spices: Himalayan salt, black pepper, garlic powder, nutmeg, paprika, turmeric, cinnamon, cilantro, dill, basil, chives, onion powder, basil leaves, and cumin. Dairy Alternatives: Coconut milk, almond milk, coconut yogurt, and vegan butter. Fruit: Blueberries, limes, goji berries, raspberries, pineapple, peaches, bananas, and avocados. Vegetables: Potatoes, broccoli florets, rosa tomatoes, cherry tomatoes, ginger, garlic, leeks, kale, green bell peppers, onion, romaine lettuce, butter lettuce, corn, button mushrooms, portobello mushrooms, black olives, carrots, cucumbers, red cabbage, and green cabbage. “Enjoying this book? Please leave a review because we would love to hear your feedback, opinions and advice to create better products and services for you! Thank you for your support. You are greatly appreciated!” CLICK HERE

Week 2 Monday Breakfast: Baked Oatmeal squares Snack: Spicy Edamame Lunch: Creamy Chickpea Sandwiches Dinner: Noodle Soup Dessert: Banana Peanut Butter Muffins Tuesday Breakfast: Nutty Health Bars Snack: Peanut Butter Rice Cakes Lunch: Lasagna Soup Dinner: Morrocan Couscous Dessert: Vegan Mince Pies Wednesday Breakfast: Baked Oatmeal Squares Snack: Spicy Edamame Lunch: Lasagna Soup Dinner: Exotic Curried Vegetables Dessert: Banana Peanut Butter Muffins Thursday Breakfast: Coconut Berry Smoothie Snack: Peanut Butter Crunch Rice Cakes Lunch: Caesar Salad Dinner: Noodle Soup

Dessert: Vegan Mince Pies Friday Breakfast: Coconut Berry Smoothie Snack: Sweet Pistachio Bites Lunch: Coconut Mushroom Pizza Dinner: Morrocan Couscous Dessert: Banana Peanut Butter Muffins Saturday Breakfast: Nutty Health Bars Snack: Sweet Pistachio Bites Lunch: Caesar Salad Dinner: Exotic Curried Vegetables Dessert: Strawberry Glow Sorbet Sunday Breakfast: Spicy Tofu Scramble Snack: Bagel Popcorn Lunch: Coconut Mushroom Pizza Dinner: Tomato Risotto Dessert: Strawberry Glow Sorbet

Shopping List Pantry: Self-raising flour, all-purpose flour, caster sugar, icing sugar, dried fruit, vanilla extract, vegan dark chocolate chips, bicarbonate soda, rose water, hazelnuts, agave, maple syrup, vanilla pea protein powder, coconut flakes, ground flaxseed, rolled oats, almond flour, almond butter, baking powder, dried cranberries, almonds, pistachios, walnuts, pumpkin seeds, sunflower seeds, sesame seeds, blanched almonds, hemp seeds, poppy seeds, raisins, peanut butter, masala, vital wheat gluten, vegetable broth powder, vegetable broth, vegan croutons, chickpeas, couscous, popcorn kernels, firm tofu, gluten-free lasagna noodles, nutritional yeast, gluten-free spiral noodles, rice cakes, and brown rice. Oils/Dressings/Sauces: Applesauce, olive oil, low-sodium soy sauce, sesame oil, lemon juice, Dijon mustard, coconut oil, vegan mayonnaise, and balsamic vinegar. Herbs/Spices: Himalayan salt, table salt, sea salt, black pepper, curry powder, cayenne pepper, turmeric, red chili flakes, basil, onion powder, garlic powder, thyme, parsley, cumin, and cilantro. Non-Dairy Alternatives: Almond milk, coconut milk, vegan mozzarella, vegan parmesan, vegan butter, and vegan margarine. Fruits: Strawberries, bananas, apples, and black cherries. Vegetables: Edamame, Aleppo pepper, large tomatoes, baby spinach, onions, garlic cloves, romaine lettuce, button mushrooms, celery, carrots, ginger, eggplant, okra, cherry tomatoes, sun-dried tomatoes, red bell pepper, and baby marrows.

Week 3 Monday Breakfast: Spicy Tofu Scramble Snack: Bagel Popcorn Lunch: Sweet Potato Chickpea Wraps Dinner: Chocolate Cups Dessert: Tomato Risotto Tuesday Breakfast: Black Bean Burritos Snack: Crispy Chickpeas Lunch: Vegan Burgers Dinner: Legume Soup Dessert: Strawberry Glow Sorbet Wednesday Breakfast: Banana Peanut Butter Oats Snack: Crispy Chickpeas Lunch: Sweet Potato Chickpea Wraps Dinner: Italian Bell Peppers Dessert: Chocolate Cups Thursday Breakfast: Black Bean Burritos Snack: Fruit and Nut Bars Lunch: Vegan Burgers Dinner: Legume Soup

Dessert: Chocolate Cups Friday Breakfast: Banana Peanut Butter Oats Snack: Crispy Chickpeas Lunch: Black Bean Kale Salad Jars Dinner: Italian Bell Peppers Dessert: Poached Caramel Peaches Saturday Breakfast: Blueberry Coconut Chia Pudding Snack: Fruit and Nut Bars Lunch: Tempeh Pesto Sandwich Dinner: Falafel Bowls Dessert: Coconut-Dipped Truffles Sunday Breakfast: Blueberry Coconut Chia Pudding Snack: Creamy Log Boats Lunch: Black Bean Kale Salad Jars Dinner: Falafel Bowls Dessert: Poached Caramel Peaches

Shopping List

Pantry: Rolled oats, peanut butter, agave, chia seeds, vanilla extract, vanilla pods, caster sugar, shredded coconut, stevia, cashews, macadamia nuts, wholewheat tortillas, black beans, coconut flakes, coconut sugar, gluten-free flatbread, chickpeas, pumpkin seeds, sourdough bread, dried cranberries, gluten-free slider buns, pinto beans, tempeh, sesame seeds, brown sugar, vegetable broth, canned tomatoes, quinoa, baking powder, hemp seeds, sesame seeds, pitted dates, almonds, cacao butter, and cacao nibs. Oils/Dressings/Sauces: Salsa, olive oil, plain hummus, avocado oil, guacamole, red pepper hummus, tomato paste, basil pesto, sriracha, and vegan tzatziki. Herbs/Spices: Himalayan salt, black pepper, cilantro, red chili flakes, thyme, sea salt, red chili powder, cinnamon, parsley, paprika, cumin basil, cayenne pepper, and garlic powder. Non-Dairy Alternatives: Almond milk, coconut milk, coconut yogurt, and vegan sour cream. Fruits: Bananas, blueberries, avocadoes, limes, cherries, peaches, and lemons. Vegetables: Sweet potato, arugula, corn, green bell peppers, red bell peppers, yellow bell peppers, onions, peppadews, kale, garlic cloves, baby lettuce, button mushrooms, butternut, baby marrow, fresh parsley, brussel sprouts, and celery.

Week 4

Monday Breakfast: Veggie Pie Snack: Creamy Log Boats Lunch: Tempeh Pesto Sandwiches Dinner: Mac and Cheese Dessert: Coconut-Dipped Truffles Tuesday Breakfast: Gingerbread Pancakes Snack: Veggie Sticks and Peanut Butter Lunch: Plantain Tortillas Dinner: One-Pot Spinach and Rice Dessert: Cherry Almond Brownies Wednesday Breakfast: Veggie Pie Snack: Veggie Sticks and Peanut Butter Lunch: Cauliflower Lentil Soup Dinner: Mac and Cheese Dessert: Sweet Tiffin Thursday Breakfast: Gingerbread Pancakes Snack: Trail Mix Lunch: Plantain Tortillas

Dinner: One-Pot Spinach and Rice Dessert: Cherry Almond Brownies Friday Breakfast: Blueberry Coconut Chia Pudding Snack: Tamari Almonds Lunch: Broccoli Pasta Salad Dinner: Tofu Tempeh Salad Dessert: Raspberry Chia Pudding Saturday Breakfast: Coconut Berry Smoothie Snack: Trail Mix Lunch: Cauliflower Lentil Soup Dinner: Fettuccine Alfredo Dessert: Sweet Tiffan Sunday Breakfast: Blueberry Coconut Chia Pudding Snack: Tamari Almonds Lunch: Broccoli Pasta Salad Dinner: Tofu Tempeh Salad Dessert: Cherry Almond Brownies

Shopping List Pantry: Chickpea flour, nutritional yeast, firm tofu, spelt flour, coconut sugar, baking powder, agave, maple syrup, ground flaxseed, baking soda, coconut flakes, chia seeds, vanilla extract, agave, vanilla pea protein powder, vegetable broth, gluten-free pasta, hemp seeds, gluten-free tortillas, black beans, sweet corn, kidney beans, tempeh, gluten-free fettuccine pasta, blanched almonds, vegetable stock, brown rice, firm tempeh, chickpeas, baking powder, pumpkin seeds, almonds, macadamia nuts, vegan dark chocolate, glace cherry, ground almonds, cashews, pistachios, ground coffee, dried apricots, dried cranberries, and pitted dates. Oils/Dressings/Sauces: Olive oil, coconut oil, low-sodium soy sauce, apple cider vinegar, balsamic vinegar, tamari sauce, plain hummus, guacamole, sesame oil, tahini, and lemon juice. Herbs/Spices: Himalayan salt, sea salt, table salt, black pepper, cilantro, basil, cinnamon, cumin, curry powder, red chili flakes, and thyme. Non-Dairy Alternatives: Almond milk, coconut milk, vegan cheese, vegan sour cream, and vegan butter. Fruits: Raspberries, strawberries, blueberries, lemons, goji berries, peaches, and avocados. Vegetables: Asparagus, baby spinach, cherry tomatoes, button mushrooms, ginger, cauliflower florets, large carrots, baby carrots, red bell peppers, green bell peppers, onions, celery, garlic cloves, fresh basil, broccoli florets, sundried tomatoes, plantains, red cabbage, large tomatoes, peppadews, fresh parsley, arugula, and cucumber.

Week 5 Monday Breakfast: Vegan Sandwiches Snack: Tamari Almonds Lunch: Fettuccine Alfredo Dinner: Lentil Quinoa Fritters Dessert: Pineapple Spice Sorbet Tuesday Breakfast: Tofu Quiche Snack: Bagel Popcorn Lunch: Mediterranean Nourish Bowls Dinner: Vegan Chili Dessert: Chocolate Cups Wednesday Breakfast: Vegan Sandwiches Snack: Vegan Cheese Squares Lunch: Mediterranean Nourish Bowls Dinner: Lentil Quinoa Fritters Dessert: Pineapple Spice Sorbet Thursday Breakfast: Tofu Quiche Snack: Bagel Popcorn Lunch: Tempeh Pesto Sandwiches Dinner: Vegan Chili

Dessert: Chocolate Cups Friday Breakfast: Tofu Quiche Snack: Vegan Cheese Squares Lunch: Tempeh Pesto Sandwiches Dinner: Italian Bell Peppers Dessert: Chocolate Cups Saturday Breakfast: Protein Smoothie Bowl Snack: Sweet Pistachio Bites Lunch: Cobb Salad Dinner: Noodle Soup Dessert: Pineapple Spice Sorbet Sunday Breakfast: Protein Smoothie Bowl Snack: Sweet Pistachio Bites Lunch: Cobb Salad Dinner: Italian Bell Peppers Dessert: Coconut-Dipped Truffles

Shopping List Pantry: Vegan sausage patties, rye burger buns, sesame seeds, firm tofu, nutritional yeast, almond butter, chocolate pea protein powder, chia seeds, granola, quinoa, chickpeas, sourdough bread, tempeh, agave, pinto beans, soy mince, red lentils, vegetable stock, brown rice, vegetable broth, chickpea flour, cornstarch, gluten-free spiral noodles, hemp seeds, popcorn kernels, poppy seeds, coconut sugar, pitted dates, dried cranberries, macadamia nuts, pistachios, pumpkin seeds, all-purpose flour, baking powder, cacao butter, cacao powder, cacao nibs, vanilla extract, shredded coconut, and stevia. Oils/Dressings/Sauces: Olive oil, vegan mayonnaise, plain hummus, red pepper hummus, basil pesto, low-sodium soy sauce, balsamic vinegar, tahini, Dijon mustard, lemon juice, and sriracha. Herbs/Spices: Himalayan salt, table salt, sea salt, black pepper, cilantro, paprika, dill, basil, cumin, cayenne pepper, turmeric, cinnamon, parsley, garlic powder, and onion powder. Non-Dairy Alternatives: Almond milk, and vegan butter. Fruits: Frozen bananas, limes, pineapple, and avocados. Vegetables: Kale, potatoes, broccoli florets, tosa tomatoes, cherry tomatoes, garlic cloves, leeks, baby spinach, large tomatoes, red onions, black olives, romaine lettuce, cucumber, butter lettuce, corn, button mushrooms, carrots, green bell pepper, red bell pepper, celery, and green onions.

Week 6 Monday Breakfast: Creamy Chia Oats Snack: Veggie Crisps Lunch: Sweet Potato Chickpea Wraps Dinner: Teriyaki Stir Fry Dessert: Poached Caramel Peaches Tuesday Breakfast: Gingerbread Pancakes Snack: Sunflower Seed Bites Lunch: Caesar Salad Dinner: Moroccan Couscous Dessert: Banana Peanut Butter Muffins Wednesday Breakfast: Creamy Chia Oats Snack: Veggie Crisps Lunch: Sweet Potato Chickpea Wraps Dinner: Teriyaki Stir Fry Dessert: Poached Caramel Peaches Thursday Breakfast: Gingerbread Pancakes Snack: Sunflower Seeds Lunch: Caesar Salad Dinner: Moroccan Couscous

Dessert: Banana Peanut Butter Muffins Friday Breakfast: Hummus Crunch on Rye Snack: Trail Mix Lunch: Vegan Burgers Dinner: Falafel Bowls Dessert: Strawberry Glow Sorbet Saturday Breakfast: Spicy Tofu Scramble Snack: Veggie Sticks and Dip Lunch: Black Bean Kale Salad Jars Dinner: Tempeh Tacos Dessert: Cherry Almond Brownies Sunday Breakfast: Hummus Crunch on Rye Snack: Trail Mix Lunch: Vegan Burgers Dinner: Falafel Bowls Dessert: Strawberry Glaze Sorbet

Shopping List Pantry: Rolled oats, chia seeds, agave, vanilla extract, rye bread, hemp hearts, blanched almonds, peanut butter, firm tofu, soft tofu, spelt flour, coconut sugar, baking powder, ground flaxseed, baking soda, gluten-free flatbread, chickpeas, pumpkin seeds, dried cranberries, vital wheat gluten, nutritional yeast, vegetable broth powder, vegetable broth, vegetable stock, teriyaki tempeh, gluten-free tortillas, vegan croutons, cashews, quinoa, black beans, maple syrup, cornstarch, couscous, caster sugar, icing sugar, rose water, vanilla pods, self-raising flour, hemp seeds, baking powder, sunflower seeds, sesame seeds, pitted dates, dried apricots, almonds, ground almonds, raw cacao, cacao powder, vegan dark chocolate, vegan chocolate chips, bicarbonate soda, glace cherry, and ground coffee. Oils/Dressings/Sauces: Dijon mustard, vegan mayonnaise, tamari sauce, tzatziki, coconut oil, lime juice, lemon juice, plain hummus, apple cider vinegar, avocado oil, sesame oil, tomato paste, low-sodium soy sodium, rice vinegar, olive oil, and sriracha. Herbs/Spices: Cinnamon, Himalayan salt, black pepper, table salt, sea salt, cayenne pepper, turmeric, curry powder, thyme, cilantro, red chili powder, onion powder, garlic powder, cumin, nutmeg, and paprika. Non-Dairy Alternatives: Coconut milk, coconut yogurt, almond milk, vegan parmesan, and vegan margarine. Fruits: Bananas, peaches, lemons, limes, blueberries, raspberries, and strawberries. Vegetables: Large tomatoes, baby spinach, garlic cloves, onions, ginger, sweet potatoes, arugula, romaine lettuce, kale, red onions, red bell peppers, broccoli florets, green bell peppers, red cabbage, green cabbage, baby carrots, large carrots, beetroot, button mushrooms, brussel sprouts, baby marrow, and turnips.

Conclusion To cut, build, or maintain muscle, you’re going to have to shed fat and not just weight. Weight can include anything from fat, excess water in the body, and even muscle or bone. Losing weight is easy, but to lose fat, you’re presented with a different deck of cards. This deck includes many variables that should be taken into consideration and is not to be taken lightly whatsoever. Considering that something as simple as a few supplements is as important as what is mentioned in this guide, starting a complete plant-based vegan diet should mean a fierce commitment to your goals without allowing yourself to back down. Although veganism is not highlighted as a very easy diet to keep up with especially when just starting, it does get better with time and practice. If you’re new to veganism, you may feel estranged to the entire concept of cutting out meat and dairy to gain muscle. In fact, it may seem completely crazy and useless to you, but it does have its own set of rewards. Veganism can support your protein needs just as an animal meat-based diet can. Following the 6-week meal plan provided in this guide, you’ll discover why it’s necessary to consume four to five meals a day, as well as the reason why each meal contains a variety of food groups and ingredients. All the recipes in this guide are tailored to meet your nutritional needs, including the vegan and bodybuilding supplements. If you’re only following a vegan diet to lose weight, then you don’t have to take bodybuilding supplements. However, it is recommended to take vegan supplements, including vitamin D, vitamin B12, iodine, iron, and long-chain omega-3s. If you’re already used to eating a plant-based diet, then following this 6-week high-protein plant-based meal plan should be relatively easy. Do you feel you lack the motivation to start, continue, or finish the 6-week bodybuilding plant-based meal plan? Well, your mindset and intentions are in the wrong place. Take a step back and take a good look at all the reasons why you’ve decided to become vegan, whether it’s a new decision or a continuation. Think about why you want to live a healthy lifestyle, and how good a vegan-based diet makes you

feel. Since veganism itself has countless rewards, it’s a no-brainer why you should at least try it out. If you do and don’t like it, then it’s probably not for you. However, if you manage to finish the 6-week meal plan with a positive outcome, feel free to repeat and tweak it until it's the perfect fit for you and your lifestyle. Switch up the weeks in the meal plan, and find easier or more convenient ways of preparing and packaging your meals. Veganism is a journey. Although bodybuilding can present vegans with a challenge, it should be taken head-on with pride. The point is, if you have a strong will, there’s always a way. If you would like to be a vegan bodybuilder, you will be, and now you know the way. Finally, if you found this book useful in any way, a review on Amazon is always appreciated! CLICK HERE