October Plant-Based Recipe Pack by You Be Fit Nutrition

October Plant-Based Recipe Pack Discover 15 easy, healthy and tasty recipes, including: breakfast, lunch, dinner, treat and smoothies.

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Contents & Key 6

Cinnamon Quinoa Breakfast Bowl

Ginger & Orange Granola

Pumpkin Oatmeal

Vegan Waffles

Air Fryer Falafel

Butternut Squash, Pumpkin & Curry Soup

Cranberry & Walnut Salad (Vegan “Chicken” Salad)

Gluten Free

Dairy Free

Low Carb (20g- serve)

Meal Prep/Freezer Friendly

High Protein (20g+ per serve)

Vegetarian

Quick (under 30 mins)

Contains Nuts

Lentil Tabbouleh

Herby Smashed Potatoes

Japanese Miso Eggplant

Creamy Pumpkin Pasta

Instant Pot Pumpkin Curry

Pumpkin Pie Hummus

Acai Smoothie

Matcha Chia Pudding

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Weekly Shopping List Fruits, Vegetables

Plant-Based Produce

Seeds, Baking, Spices

Cans, Condiments, Misc

Fruits 1 banana 3 apples 1 ime 3 lemons 1 orange

Cold almond milk, unsweetened oat milk oat cream vegan sour cream vegan parmesan

Grains rolled oats quinoa

Oils olive oil

Vegetables spinach serrano pepper cherry tomatoes 4 tomatoes 2 carrots 1 potato 1 lb. (450g) baby potatoes 1 pumpkin 1 butternut squash 3 onions 1 red onion bunch green onions 2 bulbs garlic fresh ginger 2 eggplants (aubergine) celery Dried cranberries Frozen Foods mixed berries peas Fresh Herbs 2 cilantro (coriander) 2 parsley chives mint

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Dried Pulses chickpeas puy lentils Nuts & Seeds chia seeds hemp seeds pumpkin seeds sunflower seeds sesame seeds almonds walnuts pecans Baking vanilla extract all purpose flour baking powder shredded coconut (desiccated coconut) coconut flakes Dried Herbs & Spices black pepper pumpkin spice blend (if making your own spice blend add ground cloves to your list) ground nutmeg ground cinnamon ground ginger ground allspice curry powder ground turmeric ground cumin ground coriander chili powder cinnamon sticks

Sweeteners maple syrup coconut sugar Boxed, Canned & Condiments matcha powder acai powder cashew butter 3x 14 oz. (400g) can chickpeas 3x 14 oz. (400g) can full fat coconut milk 4x 14 oz. (400g) can pumpkin puree red Thai curry paste vegetable broth vegetable stock cubes dried pasta tomato paste (puree) dijon mustard tahini cider vinegar sake mirin red miso paste applesauce (apple puree) Misc/Other sea salt

Sample Weekly Meal Planner

Breakfast

Lunch

Snack

Dinner

Air Fryer Falafel

E.g. Matcha Chia Pudding, Acai Smoothie, Pumpkin Pie Hummus, Ginger & Orange Granola

Herby Smashed Potatoes

Instant Pot Pumpkin Curry

Mon

Vegan Waffles

Tue

Cinnamon Quinoa Breakfast Bowl

Air Fryer Falafel

E.g. Matcha Chia Pudding, Acai Smoothie, Pumpkin Pie Hummus, Ginger & Orange Granola

Wed

Cinnamon Quinoa Breakfast Bowl

Butternut Squash, Pumpkin & Curry Soup

E.g. Matcha Chia Pudding, Acai Smoothie, Pumpkin Pie Hummus, Ginger & Orange Granola

Instant Pot Pumpkin Curry

Thu

Pumpkin Oatmeal

Butternut Squash, Pumpkin & Curry Soup

E.g. Matcha Chia Pudding, Acai Smoothie, Pumpkin Pie Hummus, Ginger & Orange Granola

Creamy Pumpkin Pasta

Fri

Pumpkin Oatmeal

Leftover Creamy Pumpkin Pasta

E.g. Matcha Chia Pudding, Acai Smoothie, Pumpkin Pie Hummus, Ginger & Orange Granola

Japanese Miso Eggplant

Sat

Acai Smoothie

Lentil Tabbouleh

E.g. Matcha Chia Pudding, Acai Smoothie, Pumpkin Pie Hummus, Ginger & Orange Granola

Meal Out - Enjoy!

Sun

Ginger & Orange Granola

Cranberry & Walnut Salad (Vegan “Chicken” Salad)

E.g. Matcha Chia Pudding, Acai Smoothie, Pumpkin Pie Hummus, Ginger & Orange Granola

Herby Smashed Potatoes

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Cinnamon Quinoa Breakfast Bowl Serves 2

What you need to do

½ cup (85g) quinoa, uncooked, rinsed 1 cup (240ml) almond milk, unsweetened 2 cinnamon sticks ½ tsp. vanilla extract pinch of salt 2 tbsp. almonds, chopped 2 tbsp. coconut flakes fruit of choice (not included in nutritional breakdown) 2 tbsp. maple syrup

Place the quinoa and almond milk in a small pot. Add in the cinnamon sticks, vanilla extract and a pinch of salt. Bring to a simmer, cover and reduce heat. Simmer on low for 15 minutes, then remove the pot from the heat and set aside to sit for 5 minutes. Divide the quinoa into 2 bowls and top with the almonds, coconut flakes and fruit. Serve with maple syrup.

myfitnesspal

04673907

Prep

Cook

Kcal

Fats(g)

Carbs(g)

Protein(g)

Fibre(g)

5 mins

20 mins

317

*Nutrition per serve

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Ginger & Orange Granola Serves 12

What you need to do

2 ½ cups (200g) rolled oats ⅔ cup (100g) almonds ½ cup (70g) sunflower seeds ⅓ cup (30g) shredded coconut 3 tbsp. sesame seeds 3 tbsp. hemp seeds 1 tsp. ground ginger 1 tsp. ground cinnamon pinch of salt zest of 1 orange ⅔ cup (160ml) maple syrup

Preheat the oven to 275°F (140°C). Line a baking sheet with baking paper. Combine all the ingredients together in a large mixing bowl, mix well to combine and spread in a single layer on the baking sheet. Place the sheet into the hot oven and cook for 30-40 minutes, until golden brown, stirring the mixture every 10 minutes. Remove the sheet from the oven and set aside on a wire rack to cool completely, before transferring to an airtight container. Store at room temperature.

myfitnesspal

08673921

Prep

Cook

Kcal

Fats(g)

Carbs(g)

Protein(g)

Fibre(g)

10 mins

40 mins

216

*Nutrition per serve

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Pumpkin Oatmeal Serves 2

What you need to do

1 cup (80g) rolled oats ½ cup (125g) pumpkin puree 1 tsp. pumpkin pie spice blend ¼ cup (60ml) oat milk 1 ½ cups (360ml) water pinch of salt

Place a small pot over a medium high heat, add the oats, pumpkin puree, pumpkin spice, oat milk, water and salt, and stir to combine. Bring to a boil, then reduce the heat to low and simmer gently for 34 minutes. Remove the pot from the heat and set it aside to stand for 2-3 minutes.

Toppings: 2 tbsp. maple syrup 4 tbsp. pecans, chopped

Divide the oatmeal between 2 serving bowls, top with pecans and a drizzle of maple syrup, and serve. Store leftovers in an airtight container in the refrigerator for 5-6 days.

NOTE: If you can’t find pumpkin spice in your local store make your own at home using the quantities below: Homemade pumpkin spice blend: 1 tsp. ground cinnamon ¼ tsp. ground nutmeg ¼ tsp. ground ginger ⅛ tsp. ground cloves

myfitnesspal

06760472

Prep

Cook

Kcal

Fats(g)

Carbs(g)

Protein(g)

Fibre(g)

5 mins

325

*Nutrition per serve

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Vegan Waffles Serves 4

What you need to do

2 cups (240g) all-purpose flour 2 tbsp. coconut sugar 1 tbsp. baking powder 1 ¾ cups (420ml) almond milk, unsweetened 1 tsp. vanilla extract 4 tbsp. applesauce pinch of salt

Preheat the waffle maker. Combine all of the ingredients together in a mixing bowl and stir well to combine into a batter. Scoop some of the batter onto the waffle maker and cook until the waffles are golden and cooked through, about 6-8 minutes. Repeat this process with the remaining waffle batter. Divide the waffles between 2 plates and serve with your favorite toppings. Store leftover waffles in an airtight container in the refrigerator for 34 days. Reheat the waffles in the oven or toaster.

myfitnesspal

09435759

Prep

Cook

Kcal

Fats(g)

Carbs(g)

Protein(g)

Fibre(g)

5 mins

20 mins

257

*Nutrition per serve

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Air Fryer Falafel Serves 4 (Makes: 12)

What you need to do

1 ½ cups (300g) dried chickpeas, soaked overnight 1 onion, chopped ⅓ cup (8g) parsley, chopped ⅓ cup (6g) cilantro, chopped 3 garlic cloves, chopped 1 tsp. ground cumin 1 tsp. ground coriander 1 tsp. chili powder ½ tsp. salt ¼ tsp. ground black pepper 1 tsp. olive oil 4 tbsp. all purpose flour 1 tsp. baking powder 1 lemon, cut into wedges

Place the chickpeas in a bowl and cover with water to about 1 inch above the chickpeas. Set the bowl aside, uncovered, to sit at room temperature overnight. The following day, place the onion, parsley, cilantro, garlic, ground cumin, ground coriander, chili powder, salt, pepper and olive oil in a food processor, and pulse a few times. Add in the drained chickpeas and pulse a few more times then add in the flour and baking powder. Blitz again until everything is well combined. Cover the bowl and refrigerate the mixture for 30 minutes. When ready to cook the falafel, preheat the air fryer to 350°F (180°C). Using wet hands to stop the mixture sticking, form the falafel mixture into balls, roughly the size of walnuts. Place the falafels in the air fryer basket in a single even layer. Close and cook for 14 minutes. Repeat this process until you have used up all the mixture. Serve with lemon wedges. Serving suggestion: pita, hummus, salad

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07381454

Prep

Cook

Resting

Kcal

Fats(g)

Carbs(g)

Protein(g)

Fibre(g)

15 mins + overnight

15 mins

30 mins

116

*Nutrition per serve

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Butternut Squash, Pumpkin & Curry Soup Serves 6

What you need to do

1 tsp. olive oil 1 onion, peeled & chopped 1 medium butternut squash, peeled & cubed 2 cups (500g) pumpkin puree 1 apple, peeled & chopped 3 ½ cups (840ml) vegetable broth 1 cup (240ml) canned coconut milk 1 ½ tbsp. curry powder 1 tbsp. ground turmeric 1 tbsp. fresh ginger, grated salt & pepper to taste

Heat the olive oil in a large pot over a medium-high heat. Cook the onion for 3-4 minutes until softened. Add the butternut squash, pumpkin puree, apple, broth, coconut milk, curry powder, turmeric, ginger, and season to taste with salt and pepper. Bring to a gentle simmer and continue to cook gently for 15 minutes, partially covering the pot with a lid. Once cooked, and the squash has softened, use a hand blender to puree the soup. Transfer the soup to serving bowls and garnish with fresh parsley, pumpkin seeds and a drizzle of coconut milk.

To serve: 3 tbsp. parsley, chopped 6 tbsp. pumpkin seeds 2 tbsp. canned coconut milk

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08777799

Prep

Cook

Kcal

Fats(g)

Carbs(g)

Protein(g)

Fibre(g)

10 mins

15 mins

263

*Nutrition per serve

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Cranberry & Walnut Salad (Vegan “Chicken” Salad) Serves 6

What you need to do

For the dressing: 6 tbsp. tahini 4 tbsp. apple cider vinegar 2 tbsp. water 1 tbsp. maple syrup

First make the dressing by combining all the dressing ingredients together in a small bowl, and set aside.

For the salad: 3 cups (500g) canned chickpeas, drained & rinsed 2 celery sticks, diced ½ cup (65g) dried cranberries ½ cup (60g) walnuts, chopped ½ cup (50g) green onions, sliced salt & pepper, to taste

Place the chickpeas into a large bowl and mash with a fork or potato masher. Add in celery, cranberries, walnuts, green onions and season with salt and pepper. Add in the salad dressing and mix well to combine. Serve this salad on its own, on a slice of bread, or with leafy greens.

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02200246

Prep

Cook

Kcal

Fats(g)

Carbs(g)

Protein(g)

Fibre(g)

15 mins

0 min

331

*Nutrition per serve

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Lentil Tabbouleh Serves 6

What you need to do

1 ½ cups (300g) dried puy lentils 4 tomatoes, diced 1 small red onion, diced 1 cup (25g) parsley, chopped 4 tbsp. mint, chopped 1 tsp. ground cinnamon 2 tsp ground allspice 3 tbsp. olive oil 4 tbsp. lemon juice zest of one lemon salt & pepper to taste

In a medium pot, add the lentils and cover with water. Bring to a boil, then turn down the heat, cover the pot and simmer on a low heat for 20-25 minutes, or until the lentils are just tender. Drain the lentils and rinse with cold water. Now place the tomatoes, onion, parsley and mint in a medium sized bowl. Add in the cold lentils, cinnamon, allspice, olive oil, lemon juice and season to taste with salt and pepper. Mix well to combine and serve immediately, or store in the refrigerator.

myfitnesspal

07482663

Prep

Cook

Kcal

Fats(g)

Carbs(g)

Protein(g)

Fibre(g)

15 mins

25 mins

264

*Nutrition per serve

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Herby Smashed Potatoes Serves 4

What you need to do

1 lb. (450g) baby potatoes

Preheat the oven to 400°F (200°C). Prepare a baking sheet lined with baking paper.

For the marinade: 4 tbsp. olive oil 1 tbsp. dijon mustard 2 tsp. lemon zest, plus more to top 2 cloves garlic, minced 3 tbsp. parsley, chopped 3 tbsp. cilantro, chopped 2 tbsp. chives, chopped salt & pepper ½ cup (120g) vegan sour cream

Bring a large pot of salted water to a boil, add the potatoes and cook for 15-20 minutes, until tender. Drain the potatoes and place them onto the baking sheet. Using the bottom of a glass, smash each potato down and distribute evenly in a single layer on the baking tray. Use multiple trays if necessary. Mix all of the marinade ingredients together in a bowl until well combined. Then brush each potato with some of the marinade. Place the baking sheet into the hot oven and bake the potatoes for 30 minutes. Raise the oven temperature to 425°F (220°C), flip the potatoes over and bake for a further 12-15 minutes. Once ready, remove the potatoes from the oven and brush over the remaining marinade and top with the extra lemon zest. Serve immediately with sour cream or your favorite dip!

myfitnesspal

00498517

Prep

Cook

Kcal

Fats(g)

Carbs(g)

Protein(g)

Fibre(g)

10 mins

60 mins

288

*Nutrition per serve

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Japanese Miso Eggplant Serves 2

What you need to do

2 eggplants 2 tbsp. olive oil 1 tbsp. sake 1 tbsp. mirin 1 tbsp. coconut sugar 1 tbsp. red miso paste

Preheat the oven to 425°F (220°C). Line a baking sheet with baking paper. Cut the eggplant in half lengthwise, then cut slits in a crosswise pattern across the surface. Place the eggplant onto the baking sheet, skin side down, and brush the olive oil over the fleshy surface of the eggplant. Place the baking sheet into the hot oven and cook the eggplant until soft and tender, approximately 30 minutes. Meanwhile, prepare the sauce by combining the sake, mirin, coconut sugar and miso in a small pot over a medium/low heat. Bring to a gentle simmer, stirring constantly, and cook for 3 minutes, until the sauce thickens. When the eggplant has softened, brush the miso sauce on top of the eggplant and return to the oven to bake for a further 5 minutes, until slightly charred. Serve immediately.

myfitnesspal

04906551

Prep

Cook

Kcal

Fats(g)

Carbs(g)

Protein(g)

Fibre(g)

5 mins

35 mins

304

*Nutrition per serve

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Creamy Pumpkin Pasta Serves 6

What you need to do

1 lb. (450g) dried pasta of choice 1 tbsp. olive oil 2 garlic cloves, minced 2 cups (500g) pumpkin puree ½ cup. (120ml) oat cream salt & pepper to taste ⅛ tsp. ground nutmeg 3 tbsp. vegan parmesan, grated

Cook pasta according to instructions on packaging. Meanwhile, heat the olive oil in a large pot over a medium heat. Add the garlic and cook for 1 minute until fragrant. Next add the pumpkin puree, oat cream and stir to combine. Season with salt, pepper and nutmeg, and continue cooking for 15 minutes until the sauce is creamy and glossy. Stir in the cooked pasta and divide between the serving bowls. Sprinkle with vegan parmesan and serve immediately. Store leftovers in an airtight container in the refrigerator for up to 5 days.

myfitnesspal

07844517

Prep

Cook

Kcal

Fats(g)

Carbs(g)

Protein(g)

Fibre(g)

5 mins

15 mins

359

*Nutrition per serve

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Instant Pot Pumpkin Curry Serves 6

What you need to do

1 tbsp. olive oil 1 onion, chopped 4 cloves garlic, minced 1 tsp. salt 1 tbsp. fresh ginger, grated 1 cup (240ml) vegetable broth 1x 14 oz. (400ml) full fat coconut milk, canned 3 tbsp. red Thai curry paste ½ tsp. ground nutmeg 2 cups (230g) pumpkin, peeled & chopped 1 potato, peeled & chopped 2 carrots, peeled & chopped 1 cup cherry tomatoes, halved 1 serrano pepper, sliced 4 cups (120g) baby spinach, roughly chopped 1 cup (140g) frozen peas 2–3 tbsp. fresh lime juice 6 tbsp. cilantro, chopped

Turn the Instant Pot on to the sauté function and add the olive oil. Now add the onion, garlic and ¼ teaspoon of salt and sauté for 2-3 minutes. Then add the fresh ginger and continue to cook for a further 2 minutes. Meanwhile, add the vegetable broth, coconut milk, red curry paste and nutmeg into a bowl, whisk until dissolved, then pour into the Instant Pot. Now add the pumpkin, potato, carrots, cherry tomatoes, and serrano pepper to the Instant Pot. Season with more salt and stir well. Cover the Instant Pot and seal the valve. Cook on high pressure for 6 minutes then use the quick pressure release. Uncover the pot, mix through the spinach and peas, let it stand for 5 minutes to allow the spinach to wilt and the peas to warm through. Add the lime juice and stir all the ingredients together until combined. Serve with curry with fresh chopped cilantro and a side of steamed white rice (not included in nutritional breakdown). DF

myfitnesspal

06005696

Prep

Cook

Kcal

Fats(g)

Carbs(g)

Protein(g)

Fibre(g)

15 mins

250

*Nutrition per serve

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Pumpkin Pie Hummus Serves 8

What you need to do

1x 14 oz. (400g) can chickpeas, drained & rinsed 4 tbsp. cashew butter 4 tbsp. maple syrup 1 ¼ cups (310g) pumpkin puree 2 ½ tsp. pumpkin pie spice 2 tsp. vanilla extract pinch of salt 2 apples, sliced, for dipping

Place all the ingredients, apart from the apples, into a food processor or blender. Blend to a smooth and creamy consistency. Transfer the hummus to a serving bowl and serve as a dip with sliced apples. Store leftover hummus in the refrigerator for up to 5 days.

myfitnesspal

06278281

Prep

Cook

Kcal

Fats(g)

Carbs(g)

Protein(g)

Fibre(g)

5 mins

0 min

162

*Nutrition per serve

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Acai Smoothie Serves 1

What you need to do

1 tbsp. acai powder 1 cup (150g) frozen mixed berries 1 banana, sliced, frozen ¾ cup (180ml) unsweetened almond milk, plain or vanilla 1 tbsp. hemp seeds

Place all the ingredients into a high-speed blender and blitz until smooth. Pour into a glass and serve immediately.

myfitnesspal

06487577

Prep

Cook

Kcal

Fats(g)

Carbs(g)

Protein(g)

Fibre(g)

5 mins

0 min

261

*Nutrition per serve

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Matcha Chia Pudding Serves 2

What you need to do

2 tsp. matcha powder 1 cup (240ml) almond milk, unsweetened 4 tbsp. chia seeds 1 tbsp. maple syrup

In a bowl, whisk together the matcha powder and almond milk until smooth. Now add the chia seeds, maple syrup, and stir to combine. Divide the mixture between 2 bowls and refrigerate for 2 hours or overnight to set. Serve with fresh berries.

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08868303

Prep

Chill

Kcal

Fats(g)

Carbs(g)

Protein(g)

Fibre(g)

5 mins

2 hrs

327

*Nutrition per serve

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