June 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
Raspberry & Chia Seed Jam
GF
Gluten Free
8
Raspberry & Chia Seed Jam Protein Pancakes
DF
Dairy Free
10
Pesto Beans Toast
LC
Low Carb (20g- serve)
12
Peach Protein Shake
MP
Meal Prep/Freezer Friendly
14
Quick Asian Seitan with Noodles
HP
High Protein (20g+ per serve)
16
Cashew Tofu Stir Fry V
Vegetarian
Q
Quick (under 30 mins)
N
Contains Nuts
18 20
Celery & Green Onion Soup Sweet Potato Falafels
22
Grilled Corn on the Cob with Chimichurri Butter
24
Chimichurri Corn Tacos
26
Spicy Gochujang Noodles
28
Black Pepper Tofu with Bok Choy
30
Vegan Pecan Pie Cheesecake Bars
32
Roasted Garlic Kale Hummus
34
Vegan Carrot Cake Banana Bread
3
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Weekly Shopping List Fruits, Vegetables
Protein
Seeds, Baking, Spices
Cans, Condiments, Misc
Fruits 4 bananas 3 lemons 1 lime 2 peaches 2 avocados raspberries
Cold almond milk oat cream plant based butter 8 oz. (230g) seitan 14 oz. (400g) extra firm tofu 1 lb. 6 oz. (740g) firm tofu
Grains all purpose flour wholemeal flour cornstarch (cornflour) rolled oats white basmati rice
Oils coconut oil olive oil sesame oil
Vegetables celery 1 onion 3x shallots bunch green onions (spring onions) 3x bulb of garlic root ginger 3 carrots 1 poblano pepper (green chili) 6 baby bok choy 4 corn on the cob kale broccoli 1 large potato 1 sweet potato Fresh Herbs cilantro (coriander) basil Dried medjool dates raisins
Nuts, Seeds pecan nuts walnuts cashew nuts ground flaxseed chia seeds sesame seeds Baking baking powder baking soda vanilla extract Dried Herbs, Spices black pepper black peppercorns onion powder garlic powder chili powder red pepper flakes (chili flakes) smoked paprika ground cumin ground cinnamon
Sweeteners maple syrup coconut sugar Boxed, Canned, Condiments tahini tamari hoisin sauce sriracha sauce chili garlic sauce (sambal oelek) gochujang sauce chili paste chimichurri sauce white wine vinegar rice wine vinegar miso paste 1x 7 oz. (200g) can coconut milk 2x 14 oz. (400g) can chickpeas 1x 14 oz. (400g) can black beans 1x 7 oz. (200g) can cannellini beans 1x 4.6 oz. (130g) can sweet corn tomato paste (puree) 1x can sweetcorn vegetable broth (stock) almond butter peanut butter rice noodles udon noodles Misc/Other sea salt vanilla protein powder nutritional yeast wholemeal sliced bread 8 pack corn tortillas
4
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Sample Weekly Meal Planner
Mon
Tue
Breakfast
Lunch
Snack
Dinner
Raspberry & Chia Seed Jam Protein Pancakes
Roasted Garlic Kale Hummus & Sweet Potato Falafels
E.g. Raspberry Chia Seed Jam, Roasted Garlic Kale Hummus, Vegan Carrot Cake Banana Bread, Vegan Pecan Pie Cheesecake Bars
Spicy Gochujang Noodles
Celery & Green Onion Soup
E.g. Raspberry Chia Seed Jam, Roasted Garlic Kale Hummus, Vegan Carrot Cake Banana Bread, Vegan Pecan Pie Cheesecake Bars
Spicy Gochujang Noodles
Celery & Green Onion Soup
E.g. Raspberry Chia Seed Jam, Roasted Garlic Kale Hummus, Vegan Carrot Cake Banana Bread, Vegan Pecan Pie Cheesecake Bars
Quick Asian Seitan with Noodles
Quick Asian Seitan with Noodles
E.g. Raspberry Chia Seed Jam, Roasted Garlic Kale Hummus, Vegan Carrot Cake Banana Bread, Vegan Pecan Pie Cheesecake Bars
Black Pepper Tofu with Bok Choy
Chimichurri Corn Tacos
E.g. Raspberry Chia Seed Jam, Roasted Garlic Kale Hummus, Vegan Carrot Cake Banana Bread, Vegan Pecan Pie Cheesecake Bars
Black Pepper Tofu with Bok Choy
Cashew Tofu Stir Fry
E.g. Raspberry Chia Seed Jam, Roasted Garlic Kale Hummus, Vegan Carrot Cake Banana Bread, Vegan Pecan Pie Cheesecake Bars
Meal Out - Enjoy!
Chimichurri Corn Tacos
E.g. Raspberry Chia Seed Jam, Roasted Garlic Kale Hummus, Vegan Carrot Cake Banana Bread, Vegan Pecan Pie Cheesecake Bars
Cashew Tofu Stir Fry
Raspberry & Chia Seed Jam Protein Pancakes
Wed
Thu
Fri
Sat
Sun 5
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Pesto Beans Toast
Peach Protein Shake
Vegan Carrot Cake Banana Bread
Pesto Beans Toast
Peach Protein Shake
Raspberry & Chia Seed Jam Serves 12
What you need to do
4.4 oz. (125g) raspberries, fresh or frozen 1 tsp. chia seeds 2 tbsp. maple syrup pinch sea salt
Add the raspberries to a small pot and place over a medium-high heat. Cook for 5 minutes, or until softened, then break up a little with a wooden spoon. Add the chia seeds, maple syrup and a pinch of salt. Simmer over a low heat for 3 minutes, then remove from the heat. Set aside for 10 minutes to thicken and cool. Store in an airtight container in the refrigerator for up to 5 days.
GF
DF
LC
MP
V
Q
myfitnesspal
02027357
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
5 mins
10 mins
16
0
4
0
1
*Nutrition per serve
7
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Raspberry & Chia Seed Jam Protein Pancakes Serves 4
What you need to do
1 tbsp. ground flaxseed 3 tbsp. water 2.8 oz. (80g) rolled oats 1 large banana 2.1 oz. (60g) vanilla plant protein powder 8.1 fl oz. (240ml) almond milk 1 tbsp. coconut oil ½ tsp. baking powder ¼ tsp. baking soda 1 tsp. ground cinnamon 1 tsp. vanilla extract 1 tbsp. coconut oil 4 servings raspberry chia jam (see recipe in this pack) 4 tbsp. peanut butter
Make the flaxseed egg, by combining the ground flaxseed with the water, then set aside for at least 5 minutes. In a blender add the flaxseed egg, rolled oats, banana, protein powder, almond milk, coconut oil, baking powder, baking soda, ground cinnamon and vanilla extract. Blend to form a smooth pancake batter, and set aside to rest for 10-15 minutes before using. Add some of the coconut oil to a non-stick skillet and place over a medium heat. When the skillet is hot add some of the pancake batter and cook the pancakes for 2-3 minutes on each side until golden, and cooked through. Continue cooking pancakes until all the batter has been used up. Serve the pancakes with the raspberry chia jam and peanut butter.
DF
MP
V
N
myfitnesspal
08134561
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
20 mins
30 mins
267
14
30
7
6
*Nutrition per serve
9
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Pesto Beans Toast Serves 2
What you need to do
1 avocado 1 tbsp. lemon juice 1 tbsp. fresh basil ½ tbsp. nutritional yeast ¼ tsp. onion powder ¼ tsp. garlic powder ¼ tsp. salt ⅛ tsp. black pepper, ground 7 oz. (200g) can cannellini beans, drained
Place the avocado in a bowl and mash it with a fork. Add the remaining ingredients, except for the beans, mash again to thoroughly combine. Rinse and drain the beans, then add to the bowl with the mashed avocado. Stir through gently with a spoon. Serve the beans on some toasted bread and sprinkle over red pepper flakes.
For serving: 2 slices wholemeal bread, toasted ¼ tsp. red pepper flakes, optional
DF
V
Q
myfitnesspal
08630773
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
0 min
391
17
49
14
16
*Nutrition per serve
11
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Peach Protein Shake Serves 2
What you need to do
2 ripe peaches, pitted, sliced 1 oz. (30g) rolled oats 1 medjool date, pitted 1 tbsp. chia seeds 1 tbsp. almond butter 1 tsp. lemon juice ½ tsp. ground cinnamon ½ tsp. vanilla extract 1 scoop plant based vanilla protein powder, optional 8.1 fl oz. (240ml) almond milk, unsweetened 4 fl oz. (120ml) water
Place all the ingredients into a high-speed blender and blitz until smooth. Pour into glasses and serve immediately.
DF
V
Q
N
myfitnesspal
04552260
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
5 mins
0 min
273
9
35
17
7
*Nutrition per serve
13
Youbefitnutrition.com
Quick Asian Seitan with Noodles Serves 2
What you need to do
For the sauce: 1 tbsp. tamari 1 tbsp. maple syrup 1 tbsp. tomato paste 2 tbsp. water 1 tbsp cornstarch 2 tsp. miso paste 2 tsp. sriracha sauce ½ tsp. sesame oil
Place all the sauce ingredients into a small bowl, whisk to combine and set aside.
Other: 4 oz. (115g) rice noodles 2 tsp. coconut oil 8 oz. (230g). seitan, sliced 2 tsp. fresh ginger, minced 1 garlic clove, minced 1 small shallot, chopped 2 tsp. toasted sesame seeds
Prepare the noodles according to package instructions, drain and set aside. Add the coconut oil and seitan to a large pot over a medium heat and sauté for 2 minutes, until golden brown on all sides. Add the ginger, minced garlic and chopped shallot, and cook for a further minute. Pour the sauce into the pot, mix well, and sauté for 1 minute. Now add the noodles and toss to combine.
Scatter over some toasted sesame seeds and serve immediately.
DF
MP
HP
V
Q
myfitnesspal
08792778
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
7 mins
8 mins
521
11
78
24
4
*Nutrition per serve
15
Youbefitnutrition.com
Cashew Tofu Stir Fry Serves 4
What you need to do
14 oz. (400g) extra-firm tofu, drained & pressed 2 tbsp. cornstarch 2 tbsp. coconut oil, melted 4 oz. (115g) hoisin sauce 6 tbsp. rice wine vinegar 3 tbsp. tamari 2 tbsp. chili garlic sauce (sambal oelek) 3 tbsp. sesame oil 3 cloves garlic, minced 1 inch ginger, grated 2.5 oz. (70g) cashew nuts 4 green onions, chopped 13 oz. (360g) cooked rice, for serving 6.3 oz. (180g) steamed broccoli, for serving
Preheat the oven to 425°F (220°C). Cut the tofu into cubes and toss in cornstarch, then in the coconut oil, and spread evenly on a baking sheet. Cook in the hot oven for 25 minutes, until crispy. Meanwhile, make the stir fry sauce by whisking together the hoisin sauce, rice wine vinegar, tamari, chili garlic sauce, sesame oil, garlic and ginger. Place in a medium pot and simmer over a medium-low heat until slightly thickened. Add in the cooked tofu and cashews and cook for 5 minutes until the sauce thickens, and the tofu and cashews have warmed through. Stir in the green onions and serve the stir fry with cooked rice and steamed broccoli.
GF
DF
MP
V
N
myfitnesspal
09337596
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
15 mins
30 mins
530
32
48
19
4
*Nutrition per serve
17
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Celery & Green Onion Soup Serves 4
What you need to do
2 tbsp. plant based butter 2 bunches green onions, white & light green parts only, chopped 3 cloves garlic, chopped 14 oz. (400g) celery, hearts & leaves, chopped 1 large potato, peeled & cubed 2 pints (960ml) vegetable broth 4 fl oz. (120ml) oat cream salt & pepper, to taste
Heat the butter in a large pot, over a medium-high heat. Add the green onions, then reduce the heat to medium-low and cook for 2-3 minutes or until the onions have wilted. Add the garlic and celery, and cook for 6-7 minutes, until the celery leaves have wilted and reduced in volume. Now add the potato and vegetable broth and bring to a boil. Reduce the heat to medium, and simmer uncovered for 15-20 minutes, or until potato and other vegetables are very tender. Remove from heat, add the oat cream and puree with an immersion blender. Season to taste with salt and black pepper and serve.
GF
DF
LC
MP
V
myfitnesspal
05913224
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
30 mins
165
10
17
4
3
*Nutrition per serve
19
Youbefitnutrition.com
Sweet Potato Falafels Serves 4
What you need to do
1 medium sweet potato 2 tsp. coconut oil 1 onion, diced 2 cloves garlic, minced 1.4 oz. (40g) rolled oats 2x 14 oz. (400g) cans chickpeas, drained 1 tsp. cumin, ground 1 tsp. smoked paprika 1 tsp. salt ½ tsp. black pepper ¼ tsp. chili powder 2 tbsp. tomato paste 4.6 oz. (130g) can sweet corn, drained 1 oz. (30g) cilantro, chopped
Preheat the oven to 390°F (200°C). Line a baking sheet with baking paper. Pierce the sweet potato with a fork and microwave it for 10 minutes on high, until soft.
Heat the coconut oil in a pot and sauté the onion for 2-3 minutes. Add the garlic and cook for a further minute, then set aside. Place the rolled oats into a food processor and blitz to form a flour. Add in the chickpeas, onion and garlic, cumin, smoked paprika, salt, pepper, chil, and tomato pastei. Process into a coarse mixture and transfer into a bowl. Scoop out the soft flesh of the sweet potato and add to the bowl. Next add the sweet corn, cilantro and mix well until combined. Refrigerate for 30 minutes to firm up the dough. Use your hands to form the dough into 20 balls and place them on the lined baking sheet. Flatten each ball to form a patty, and bake in the hot oven for 15 minutes. Remove from the oven, flip the patties over and bake for a further 10 minutes until golden. Serve the falafels with your favorite hummus, vegetables, salad or toasted pitas.
DF
MP
V
myfitnesspal
09829638
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
15 mins
25 mins
358
8
62
15
16
*Nutrition per serve
21
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Grilled Corn on the Cob with Chimichurri Butter Serves 4
What you need to do
4 corn on the cob 1 tbsp. olive oil salt & pepper to taste
Preheat the grill to medium.
Chimichurri butter: 4 tbsp. plant based butter, at room temperature 2 tbsp. chimichurri sauce
Place the butter and chimichurri sauce into a small bowl. Stir to combine, and set aside. Rub the corn with olive oil, then season with salt and pepper to taste. Place the corn under the hot grill for 10-12 minutes, turning regularly to prevent the corn from burning, and ensuring it cooks evenly. Serve the corn topped with the chimichurri butter.
GF
DF
MP
V
Q
myfitnesspal
00418157
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
5 mins
15 mins
254
19
20
3
1
*Nutrition per serve
23
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Chimichurri Corn Tacos Serves 4
What you need to do
2 tsp. olive oil salt 1 small shallot, sliced 1 poblano pepper, diced 1 clove garlic, minced 2 servings Grilled Corn on the Cob with Chimichurri Butter (see recipe in this pack) 14 oz. (400g) can black beans, rinsed & drained
Prepare the Grilled Corn on the Cob with Chimichurri Butter using the recipe in this pack.
For serving: 8 corn tortillas 1 avocado, sliced
Heat a skillet over medium heat and add the olive oil. Add the shallot with a pinch of salt and sauté until softened. Stir in the pepper and garlic and sauté for 1-2 minutes until fragrant. Remove the corn kernels from the Grilled Corn on the Cob, and add to the skillet along with the Chimichurri Butter and mix, heating for a further 2-3 minutes. Transfer to a bowl. Add the black beans and mix everything until fully combined. Adjust the salt to taste, then spoon the corn mix into tortillas and serve with sliced avocado.
GF
DF
MP
V
myfitnesspal
08285775
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
15 mins
436
18
59
10
12
*Nutrition per serve
25
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Spicy Gochujang Noodles Serves 4
What you need to do
2 tbsp. olive oil 14 oz. (400g) firm tofu, drained & pressed 8 oz. (225g) udon noodles 4 tbsp. gochujang sauce 3 tbsp. hoisin sauce 3 tbsp. lime juice & zest from 1 lime 2 clove garlic, minced, divided 2 tsp. toasted sesame oil 2.7 fl oz. (80ml) water 2 carrots, peeled & thinly sliced 4 baby bok choy, thinly sliced, white & green parts separated 1 tsp. sesame seeds, to garnish 4 green onions, sliced, for garnish
Drain and press the tofu, removing as much water as possible. Heat 1 tablespoon of olive oil in a skillet over a medium heat. Crumble the tofu directly into the pan and cook for 5-7 minutes until very dry and most of the moisture has gone. While the tofu is cooking, prepare the udon noodles according to package instructions. Drain and set aside. Whisk together the gochujang, hoisin sauce, lime juice, zest, 1 clove of minced garlic, sesame oil and water. Set aside. Heat the remaining tablespoon of olive oil in a large skillet or wok. Add the carrots and white part of the bok choy and cook for 5 minutes, until just tender. Add in the udon noodles, remaining garlic clove, sauce, and green parts of the bok choy and toss, stirring frequently, for 2-3 minutes until the bok choy has wilted. Garnish with sesame seeds and green onions, and serve immediately.
DF
MP
V
myfitnesspal
05320967
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
15 mins
15 mins
461
17
61
19
5
*Nutrition per serve
27
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Black Pepper Tofu with Bok Choy Serves 2
What you need to do
12 oz. (340g) firm tofu, patted dry, cut into 1-inch cubes 2 tbsp. cornstarch 2 tbsp. coconut oil pinch of salt 1 tsp. fresh cracked peppercorns 1 shallot, sliced 4 cloves garlic, roughly chopped 2 baby bok choy, quartered lengthwise
Cut the tofu into cubes, and toss in the cornstarch until coated.
Black pepper sauce: 2 tbsp. tamari 3 tbsp. water 2 tsp. coconut sugar ½ tsp. fresh cracked peppercorns 1 tsp. chili paste
Heat 1 tablespoon of coconut oil in a wok, or large skillet, over a medium-high heat and add the salt and crushed peppercorns, cook for 1 minute until fragrant. Add the tofu, and sear on all sides for 5-6 minutes, until golden. Set the crispy tofu aside on a paper towellined plate, and wipe the wok out. Meanwhile, make the black pepper sauce, by placing all the ingredients into a small bowl and mixing together until the sugar has dissolved. Set aside. Heat the remaining coconut oil in the wok over medium heat, and add the shallots, garlic and bok choy. Stir continuously for 3-4 minutes, until the bok choy begins to wilt, and shallots become golden. Add the sauce to the wok, and simmer for a couple of minutes, or until bok choy is tender. Toss the tofu back into the wok with the bok choy and sauce and serve immediately.
GF
DF
LC
MP
HP
V
myfitnesspal
06018809
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
15 mins
15 mins
332
23
17
20
3
*Nutrition per serve
29
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Vegan Pecan Pie Cheesecake Bars Serves 16
What you need to do
Pecan crust: 13 oz. (375g) raw pecans, divided 5 tbsp. coconut sugar 1 tsp. ground cinnamon ½ tsp. salt 6 tbsp. plant based butter, cubed
Preheat the oven to 350°F (180°C). Line an 8x8-inch pan with baking paper.
Vegan cheesecake filling: 5 oz. (140g) raw cashews 2 tbsp. lemon juice 2.7 fl oz. (80ml) melted coconut oil 4 fl oz. (120ml) full-fat coconut milk 4 fl oz. (120ml) maple syrup
In the meantime, boil the cashews in water for 5 minutes, then drain and rinse. Add the cashews, lemon juice, coconut oil, coconut milk and maple syrup to a high-speed blender and puree until smooth. Spread the cheesecake filling on top of the baked crust.
Maple caramel topping: 2 fl oz. (60ml) maple syrup 1 tbsp. almond butter 1 tbsp. vanilla extract ¼ tbsp. salt
Place 10.5 oz. (300g) of the pecans, the coconut sugar, cinnamon, and salt in a food processor, and pulse until coarsely chopped.
Add the butter and pulse until the mixture is finely ground and resembles wet sand. Press the pecan mixture into the baking pan and bake in the hot oven for 12-15 minutes until lightly browned. Remove the pan from the oven and set aside on a wire rack to cool.
Chop the remaining pecans and sprinkle over the top of the cheesecake. Make the maple caramel topping by combining the maple syrup and almond butter in a small pot. Cook for 2-3 minutes over a medium heat, stirring often, then whisk in the vanilla extract and salt and set aside to cool slightly. Drizzle the caramel over the cheesecake and place in the freezer for 4-6 hours until firm. When ready to serve, thaw at room temperature for 10 minutes.
GF
DF
LC
MP
V
N
myfitnesspal
09949478
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
20 mins
0 min
314
28
16
3
2
*Nutrition per serve
31
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Roasted Garlic Kale Hummus Serves 4
What you need to do
7 cloves garlic 14 oz. (400g) can chickpeas, drained & rinsed 2.5 oz. (70g) kale leaves, packed, finely chopped 4 tbsp. lemon juice 3 tbsp. water 4 tbsp. tahini ½ tsp. salt or to taste 1 tsp. olive oil, for serving
Preheat the oven to 400°F (200°C). Wrap the cloves of garlic in foil and roast in the oven for 20 minutes, until soft. Remove from the oven and set aside to cool. Once cool, peel the skin off the garlic and add the cloves to a blender or food processor along with the remaining ingredients. Blitz until smooth, or if you prefer, you can leave small bits of kale leaves in the hummus. Transfer to a serving bowl and drizzle with olive oil. Serve as a dip.
GF
DF
MP
V
myfitnesspal
02805689
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
20 mins
204
11
21
8
6
*Nutrition per serve
33
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Vegan Carrot Cake Banana Bread Serves 12
What you need to do
1 tbsp. ground flaxseed 3 tbsp. water 4 fl oz. (120ml) olive oil 1.8 oz. (50g) coconut sugar 3 ripe bananas, mashed 4 tbsp. almond milk 1 tbsp. white wine vinegar 1 tsp. vanilla extract 2.1 oz. (60g) shredded carrots 5.6 oz. (160g) all-purpose flour 2.1 oz. (60g) wholemeal flour ½ tsp. ground cinnamon ½ tsp. salt 1 tsp. baking soda 2.1 oz. (60g) finely chopped walnuts 1.2 oz. (35g) raisins
Preheat the oven to 350°F (180°C). Line a loaf pan with baking paper or use a silicone loaf pan. Make the flax egg by combining the ground flaxseed and water and set aside for 5 minutes. Place the olive oil and coconut sugar into a large bowl and stir well to combine. Whisk in the flax egg then add the mashed bananas, almond milk, vinegar, vanilla extract and carrots. In a separate bowl, mix both flours, cinnamon, salt, baking soda and stir together until combined, then add the walnuts and raisins. Add the dry ingredients into the wet ingredients and stir until well combined. Pour the batter into the pan and place in the middle of the oven to bake for 55-60 minutes until golden brown, and a toothpick inserted into the middle of the cake comes out clean. Remove the pan from the oven and set aside on a wire rack to cool.
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MP
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N
myfitnesspal
08888430
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
15 mins
60 mins
235
13
29
3
4
*Nutrition per serve
35
Youbefitnutrition.com
