January Plant-Based Recipe Pack

Weekly Shopping List

Fruits, Vegetables

Fruits 5 lemons 3 limes

5 avocados

1 mango Vegetables microgreens

large pack baby spinach bok choy 2 bulbs of garlic 6 onions

2 bunches green onions

1 leek white mushrooms

2 eggplants (aubergine)

2 red bell peppers

1 yellow bell pepper

1 carrot cherry tomatoes cucumber 4 cobs/ears of corn head of broccoli

Dried medjool dates

Frozen Foods blueberries green peas

Plant-Based Produce Seeds, Baking, Spices Cans, Condiments, Misc

Cold almond milk, unsweetened coconut water natural yogurt, dairy free vanilla coconut yogurt vegan butter

1 lb. (450g) extra-firm tofu 7 oz. (200g) silken tofu

Grains rolled oats quinoa

Nuts & Seeds sesame seeds pumpkin seeds poppy seeds chia seeds sunflower seeds cashews pecans almonds pine nuts Baking vanilla extract all-purpose flour (plain flour) almond flour shredded coconut (desiccated coconut)

Dried Herbs & Spices black pepper cayenne pepper ground cinnamon ground cumin ground turmeric red pepper flakes (chili flakes) garlic powder

Fresh Herbs cilantro (coriander) parsley basil chives

Oils olive oil

Sweeteners maple syrup

Boxed, Canned & Condiments tahini

canned lite coconut milk sun-dried tomatoes

1x 14 oz. (400g) can chickpeas nutritional yeast coffee apple cider vinegar white miso paste nori sheets

2.2 pints (1L) vegetable broth (vegetable stock) fried pasta

Misc/Other sea salt vanilla plant-based protein powder sliced whole wheat bread

Sample Weekly Meal Planner

Mon

Breakfast Lunch Snack Dinner

Sun-dried Tomato Spread Toast with Avocado Lemon Quinoa Chickpea Salad

E.g. Air-Fryer Blueberry Bagel Bites, Mango Avocado Smoothie, Simple Protein Coconut Balls, Coffee Lovers Protein Shake

Tue

Sun-dried Tomato Spread Toast with Avocado Lemon Quinoa Chickpea Salad

E.g. Air-Fryer Blueberry Bagel Bites, Mango Avocado Smoothie, Simple Protein Coconut Balls, Coffee Lovers Protein Shake

Wed Tofu Pesto Scramble

Leftover Corn on the Cob with Parsley Chive Tahini Sauce

E.g. Air-Fryer Blueberry Bagel Bites, Mango Avocado Smoothie, Simple Protein Coconut Balls, Coffee Lovers Protein Shake

Thu Tofu Pesto Scramble

Escalivada (Catalan Roasted Vegetables)

E.g. Air-Fryer Blueberry Bagel Bites, Mango Avocado Smoothie, Simple Protein Coconut Balls, Coffee Lovers Protein Shake

Fri Coffee Lovers Protein Shake Escalivada (Catalan Roasted Vegetables)

E.g. Air-Fryer Blueberry Bagel Bites, Mango Avocado Smoothie, Simple Protein Coconut Balls, Coffee Lovers Protein Shake

Avocado Gazpacho

Sat Lemon Tahini Granola

15-Minute Miso Soup with Tofu

E.g. Air-Fryer Blueberry Bagel Bites, Mango Avocado Smoothie, Simple Protein Coconut Balls, Coffee Lovers Protein Shake

Corn on the Cob with Parsley Chive Tahini Sauce

Sun Lemon Tahini Granola 15-Minute Miso Soup with Tofu

E.g. Air-Fryer Blueberry Bagel Bites, Mango Avocado Smoothie, Simple Protein Coconut Balls, Coffee Lovers Protein Shake

Vegan Garlic Alfredo

Vegan Garlic Alfredo

Protein-Rich Broccoli Pasta with Fresh Pesto

Meal Out - Enjoy!

Protein-Rich Broccoli Pasta with Fresh Pesto

Lemon Tahini Granola

What you need to

4 tbsp. water

¼ cup (40g) pitted dates

4 tbsp. tahini

1 tsp. vanilla extract 2 tbsp. lemon juice zest from 1 lemon 2 cups (160g) rolled oats ¼ cup (30g) pumpkin seeds ¼ cup (40g) almonds ¼ cup (30g) pecans

1 tbsp. chia seeds

1 tbsp. poppy seeds 1 tbsp. shredded coconut 1 tsp. ground cinnamon

do

Preheat the oven to 320°F (160°C). Line a baking sheet with baking paper.

Blend 1 tablespoon of water with the pitted dates. The amount of water you need will depend on how dry your dates are, so start with 1 tablespoon and add more as required.

Add the date paste, tahini, vanilla extract, lemon juice and lemon zest to a large bowl, and mix until well combined. If your paste is very thick add 1 tablespoon of water to thin it. It should be easy to mix but thicker than cake batter.

Add the rolled oats, nuts, seeds, coconut and cinnamon. Mix well to combine and transfer the granola to the baking sheet. Spread it out into an even layer and press down with a spatula.

Bake in the hot oven for 15 minutes, then carefully flip over and continue to bake for a further 10-15 minutes until golden brown, being careful not to burn the granola.

Remove the baking sheet from the oven and set it aside on a wire rack to cool. The granola will firm up into crunchy pieces as it cools.

Storage: Store in an airtight container at room temperature for up to 1 month.

Prep Cook Kcal Fats(g) Carbs(g) Protein(g) Fibre(g) 15 mins 30 mins 238 13 25 8

*Nutrition per serve

Sun-dried Tomato Spread Toast with Avocado

Serves 4

What you need to do

1 cup (50g) sun-dried tomatoes, drained

2 tbsp. vegan butter

½ cup (120ml) canned lite coconut milk

2 tbsp. dairy free natural yogurt

1 tbsp. lemon juice ¼ tsp. salt, to taste ¼ tsp. cayenne pepper

Add the sun-dried tomatoes and vegan butter to a high-speed blender or food processor. Add the coconut milk, yogurt, lemon juice, salt and cayenne pepper, and blitz until smooth.

To serve, spread the sun-dried tomato butter on the warm toast, top with sliced avocado, salt and pepper, and the microgreens.

2 avocados, sliced 4 pieces whole grain bread, toasted handful microgreens, to serve *Nutrition

Prep Cook Kcal Fats(g) Carbs(g) Protein(g) Fibre(g) 15 mins

Serves 4

Tofu Pesto Scramble

What you need to do

For the Pesto: 4 servings of Vegan Green Pesto (see recipe in this pack)

For the Tofu Scramble: 1 tbsp. olive oil ½ onion, chopped 1 clove garlic, minced 1 cup (95g) white mushrooms, sliced

1 cup (30g) baby spinach leaves

1 lb. (450g) extra-firm tofu, drained & pressed ½ tsp. ground turmeric 2 tbsp. nutritional yeast salt & pepper, to taste

Make the pesto following the Green Vegan Pesto recipe in this recipe pack.

Heat the olive oil in a large skillet over a medium heat. Add the onion and sauté for 3-4 minutes, until soft.

Next add the garlic, mushrooms and spinach, and sauté until the mushrooms are soft and the spinach has wilted.

Crumble the tofu over the vegetables and add the turmeric, nutritional yeast and season with salt and pepper. Stir well to combine and continue to cook until the tofu is heated through.

Remove the skillet from the heat, stir in the pesto, and serve immediately.

Prep Cook Kcal Fats(g) Carbs(g) Protein(g) Fibre(g) 15 mins 15 mins

*Nutrition per serve

Coffee Lovers Protein Shake

Serves 1 shake

½ banana 1 scoop (25g) vanilla plantbased protein powder ½ cup (120ml) almond milk, unsweetened

What you need

to do

Add all the ingredients, except for the ice, to a high-speed blender and blitz until smooth. Now add the ice and blitz again. Serve immediately.

½ tsp. vanilla extract ½ cup (120ml) brewed coffee, room temperature few ice cubes *Nutrition

Prep

Fats(g) Carbs(g) Protein(g) Fibre(g)

Lemon Quinoa Chickpea Salad

Serves 4

What

1 cup (170g) quinoa, dry 1¾ cup (420ml) water

1 tsp. garlic powder 1x 14 oz. (400g) can chickpeas, drained 1 carrot, peeled, diced 1 cucumber, quartered & sliced 5 green onions, sliced 1 yellow bell pepper, diced 1 cup (150g) cherry tomatoes, halved ½ cup (12g) parsley, chopped 2 lemons, juiced ½ tsp. red pepper flakes salt & pepper, to taste

you need to do

In a fine mesh sieve, rinse the quinoa under cold running water.

Place the water, quinoa and garlic powder in a pot and bring to a boil, cover with a lid, reduce heat to low and gently simmer for 15 minutes. Remove the lid and leave for 10 minutes, then fluff with a fork.

Once the quinoa is ready, add the chickpeas, carrot, cucumber, green onions, bell pepper, tomatoes, parsley, lemon juice and red pepper flakes and mix well. Season to taste with salt and pepper.

This salad can be served warm, at room temperature, or chilled.

Prep

Fats(g) Carbs(g) Protein(g)

Storage: Store the salad in an airtight container in the refrigerator for 2-3 days. *Nutrition per serve

Serves 8

Green Vegan Pesto

What you need to do

4 tbsp. olive oil

½ cup (70g) pine nuts

½ lemon, juiced 3 cloves garlic

½ cup (12g) basil leaves

1 cup (30g) baby spinach

2 tbsp. nutritional yeast 1 tbsp. water

¼ tsp. salt black pepper to taste

Place all the ingredients into a food processor and blitz until smooth.

Serve with your favorite dishes, or use in our Tofu Pesto Scramble, or the Protein Rich Broccoli Pasta with Fresh Pesto recipes from this recipe pack.

Prep

Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

Storage: Store in an airtight container or jar in the refrigerator for up to one week. *Nutrition per serve

Escalivada

(Catalan Roasted Vegetables)

What you need to do

2 eggplants

2 red bell peppers

3 small onions unpeeled

2 tbsp. + 2 tbsp. olive oil

1½ tbsp. apple cider vinegar

1 clove garlic, minced salt & ground pepper

6 slices whole wheat bread, toasted

1 tbsp. parsley, chopped

Preheat the oven to 430°F (220°C). Line a baking tray with aluminum foil.

Rub the eggplants, bell peppers and onions with 2 tablespoons of olive oil and place them on the prepared baking tray.

Place the tray into the hot oven and roast the vegetables for 30-40 minutes, until the skin on the vegetables has blistered and blackened and the flesh is tender. Rotate the vegetables once or twice throughout the cook.

Remove the eggplants and red peppers from the oven and leave the onions in for an additional 10 minutes.

Place the eggplants and red peppers into a ziploc bag, seal and let them rest for 10 minutes. Then remove the eggplant and peppers, carefully peel the skins off and remove the stems.

Remove the onions from the oven and peel and slice them with a knife.

Mix together the remaining 2 tablespoons of olive oil, apple cider vinegar, garlic, salt and pepper, and dress the vegetables.

Cover and refrigerate for an hour to allow the flavors to develop. Serve cold or at room temperature, on top of the toasted bread with a garnish of freshly chopped parsley.

Prep Cook Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

*Nutrition per serve

15-Minute Miso Soup with Tofu

What you need to do

4 cups (960ml) vegetable broth 6 tbsp. white miso paste

1 cup (40g) bok choy, chopped 4 green onions, sliced 2 sheets nori

Place the vegetable broth into a large pot and bring to a low simmer.

In the meantime, place the miso paste into a small bowl, add a little hot water and whisk until smooth.

14 oz. (400g) silken tofu, cubed *Nutrition per serve

Add the bok choy and green onions to the broth and cook for 5 minutes. Then add the nori and silken tofu, and continue to cook for a further 5 minutes. Remove from the heat, add in the miso, and stir to combine.

Taste and add more miso or salt as required. Serve warm.

Prep

Serves 4

Avocado Gazpacho

What you need

4 cups (960ml) hot vegetable broth

4 tbsp. fresh lime juice

4 tbsp. cilantro, chopped

2 ripe avocados, skin & seed removed

2 green onions, green part only, sliced

1 clove garlic

1 tsp. salt ¼ tsp. ground cumin

to do

Place all the ingredients into your blender and blitz until smooth. Serve the soup on its own or with any of the optional toppings suggested below.

Optional toppings (not included in nutritional breakdown): diced avocado, toasted pepitas, hot sauce, chili oil, croutons, crispy bacon, cilantro.

Prep Cook Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

*Nutrition per serve

Vegan Garlic Alfredo

What you need to do

10.5 oz. (300g) spaghetti

1 white onion, diced 2 cups (480ml) vegetable broth, divided 4 garlic cloves, minced ¾ tsp. salt

½ tsp. ground black pepper ½ cup (70g) cashews

1 tbsp. lemon juice

2 tbsp. nutritional yeast 2 tbsp. parsley, chopped 1 tsp. lemon zest

Cook the spaghetti according to instructions on the packaging.

Meanwhile, add the onion and 1 cup of the vegetable broth to a large pot over a medium-high heat. Cook for 8 minutes until the onion is very tender. Now add the garlic and continue to cook, stirring often, until all the broth has evaporated.

Transfer the cooked vegetables to a blender. Add ½ cup more of the remaining broth and add the salt, pepper, cashews, lemon juice, and nutritional yeast. Blitz until smooth and creamy. Add more broth to reach the desired consistency.

When the spaghetti has been cooked and drained, stir through the green peas and serve the sauce over the pasta.

Garnish with parsley, lemon zest and season with a little more salt & pepper.

Corn on the Cob with Parsley Chive Tahini Sauce

Serves 4

What

4 cobs of corn, uncooked 2 tbsp. tahini

2 tbsp. water

you need to do

Preheat the oven to 400°F (200°C).

Soak the fresh corn on the cob in hot water for about 10 minutes. Remove and drain well. Then place the corn on a tray in the hot oven and bake the corn for 20 minutes.

1 tbsp. chives, chopped 1 tbsp. parsley, chopped salt & pepper to taste 1 tbsp. lemon juice *Nutrition per serve

Mix all the remaining ingredients together to make a creamy sauce.

When the corn is ready, coat it with the tahini sauce and serve.

Prep Cook Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

Protein-Rich Broccoli Pasta with Fresh Pesto

What you need to do

Pesto: 6 servings of Vegan Green Pesto (see recipe in this pack)

Pasta: 9 oz. (250g) pasta ¼ cup (35g) sunflower seeds 2 tbsp. sesame seeds 1 broccoli, separated into florets

2 tbsp. olive oil, divided onion white, sliced 1 leek white part only, sliced salt & pepper lemon wedges 4 tbsp. basil leaves, chopped

Make the pesto following the Green Vegan Pesto recipe in this recipe pack.

For the pasta: Preheat the oven to 350°F (180°C) and prepare a baking tray lined with aluminum foil.

Cook the pasta according to instructions on the packaging.

Roast the sunflower and sesame seeds in a dry hot skillet for a minute until golden, shaking the skillet from time to time to stop the seeds from sticking and burning. Then set aside.

Arrange the broccoli florets on the baking tray, drizzle with 1 tablespoon of the olive oil, and bake in the hot oven for 10 minutes. Meanwhile, heat the remaining tablespoon of olive oil in a skillet over a medium heat. Cook the onion and leek for 5-6 minutes, until softened.

Once the pasta has cooked, drain and rinse it under cold water. Add it back to the pot, mix in the seeds, broccoli, onion, leek and pesto. Season with salt and pepper and serve with lemon wedges and fresh basil leaves.

*Nutrition per serve

Makes 4

Air-Fryer Blueberry Bagel Bites

What you need to do

½ cup (60g) all-purpose flour ½ cup (120g) vanilla coconut yogurt ¼ cup (35g) frozen blueberries *Nutrition

Heat the Air Fryer to 350°F (180°C).

Combine the flour, coconut yogurt and blueberries in a bowl, and roll into 4 even-sized balls.

Place the dough balls into the Air Fryer basket and cook for 10-12 minutes. Remove from the Air Fryer and serve.

Prep

Mango Avocado Smoothie

Serves 1

What you need to do

1 cup (240ml) coconut water 2 tbsp. shredded coconut, unsweetened ½ avocado ½ cup (80g) frozen mango cubes

1 medjool dates, pitted 1 tsp. fresh lime juice ½ tsp. vanilla extract

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

1 (25g) scoop vanilla plant based protein powder *Nutrition per serve

Prep Cook Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

Simple Protein Coconut Balls

Serves 20

What

1½ cups (140g) + 3 tbsp. shredded coconut, unsweetened ½ cup (60g) almond flour 2 tbsp. vanilla plant based protein powder 3 tbsp. maple syrup 3 tbsp. water

you need to do

Place all the ingredients into a bowl, except for the additional 3 tablespoons of shredded coconut.

Form the mixture into 20 balls the size of a walnut, and roll the balls in the remaining shredded coconut.

Place the balls on a baking sheet lined with parchment paper and refrigerate for 2 hours before serving.

Storage: Store protein balls in an airtight container in the refrigerator for up to 1 week.

Prep Cook Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

*Nutrition per serve