August Plant-Based Recipe Pack by You Be Fit Nutrition

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

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Weekly Shopping List Fruits, Vegetables

Protein

Seeds, Baking, Spices

Cans, Condiments, Misc

Fruits cherries raspberries strawberries 2 red apples 5 lemons 3 limes 1 orange 3 avocados

Cold oat milk coconut water vegan mango yogurt 12 oz. (340g) silken tofu 1 lb. 7 oz. (650g) tofu 1 lb. (450g) firm tofu 7 oz. (200g) tempeh

Grains, Legumes basmati rice Jasmine rice lentils

Oils coconut oil extra virgin olive oil olive oil sesame oil

Vegetables 11 carrots 4 onions 3 shallots 2 bunches green onions (spring onions) 3 bulbs garlic ginger root turmeric root (or turmeric paste) bunch celery cucumber 10 radishes spinach cauliflower 5 oz. (140g) cremini mushrooms (brown mushrooms) 12 large brown mushrooms 1 red bell pepper 1 zucchini (courgette) 3.5 oz. (100g) sugar snap peas 7 oz. (200g) kale Frozen Herbs bay leaves (or use dried) cilantro (coriander) parsley thyme Frozen Foods green peas (garden peas) ice Dried cranberries

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Nuts, Seeds cashew nuts desiccated coconut walnuts chia seeds Baking all purpose flour baking powder baking soda vanilla extract Dried Herbs, Spices black pepper smoked paprika chipotle powder (or paste) cajun spice blend madras curry powder ground coriander ground cumin onion powder dried oregano

Sweeteners coconut sugar maple syrup powdered sugar (icing sugar) Boxed, Canned, Condiments matcha tea 3x 14 oz. (400g) cans chickpeas 2x 14 0z. (400g) cans full-fat coconut milk jar pickled onions vegetable broth (stock) sun-dried tomatoes tomato paste (puree) Thai red curry paste tamari sauce tahini apple cider vinegar red wine vinegar Misc/Other sea salt nutritional yeast whole grain bread

Contents & Key 6

Layered Matcha & Jam Chia Pudding

Mixed Red Berry Cherry Jam

Tofu “Bacon”

Smashed Avocado & Tofu “Bacon” Sandwich

Vegan Ranch Dressing

Kale Salad with Tempeh & Ranch Dressing

18 20

Gluten Free

Dairy Free

Low Carb (20g- serve)

Meal Prep/Freezer Friendly

High Protein (20g+ per serve)

Vegetarian

Quick (under 30 mins)

Contains Nuts

Indian Cauliflower & Tofu Bowl Slow Cooker Lentil Soup

Carrot Salad with Cumin & Cranberry

Vegan Chickpea & Rice Casserole

Vegan Fried Rice with Vegetables & Tofu

Stuffed Mushrooms

Glowing Green Hummus

Golden Yellow Smoothie

Lemon Coconut Muffins

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Sample Weekly Meal Planner

Breakfast

Lunch

Snack

Dinner

Indian Cauliflower Bowl

E.g. Golden Yellow Smoothie, Lemon Coconut Muffins, Glowing Green Hummus, Layered Matcha & Jam Chia Pudding

Slow Cooker Lentil Soup

Glowing Green Hummus

E.g. Golden Yellow Smoothie, Lemon Coconut Muffins, Glowing Green Hummus, Layered Matcha & Jam Chia Pudding

Slow Cooker Lentil Soup

Glowing Green Hummus

E.g. Golden Yellow Smoothie, Lemon Coconut Muffins, Glowing Green Hummus, Layered Matcha & Jam Chia Pudding

Vegan Chickpea & Rice Casserole

E.g. Golden Yellow Smoothie, Lemon Coconut Muffins, Glowing Green Hummus, Layered Matcha & Jam Chia Pudding

Stuffed Mushrooms

Lemon Coconut Muffins

Kale Salad with Tempeh & Ranch Dressing

E.g. Golden Yellow Smoothie, Lemon Coconut Muffins, Glowing Green Hummus, Layered Matcha & Jam Chia Pudding

Vegan Rice with Vegetables & Tofu

Sat

Golden Yellow Smoothie

Vegan Rice with Vegetables & Tofu

E.g. Golden Yellow Smoothie, Lemon Coconut Muffins, Glowing Green Hummus, Layered Matcha & Jam Chia Pudding

Meal Out - Enjoy!

Sun

Golden Yellow Smoothie & Lemon Coconut Muffins

Carrot Salad with Cumin & Cranberry

E.g. Golden Yellow Smoothie, Lemon Coconut Muffins, Glowing Green Hummus, Layered Matcha & Jam Chia Pudding

Stuffed Mushrooms

Layered Matcha & Jam Chia Pudding

Mon

Layered Matcha & Jam Chia Pudding

Tue

Wed

Thu

Fri

Smashed Avocado & Tofu “Bacon” Sandwich

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Layered Matcha & Mango Chia Pudding Serves 1

What you need to do

2 tbsp. chia seeds 4 fl oz. (120ml) oat milk 1 tsp. maple syrup 1 tsp. matcha tea 8.6 oz. (245g) vegan mango yogurt 4 tsp. Mixed Red Berry & Cherry Jam (see recipe in this pack)

Combine the chia seeds, oat milk, maple syrup and matcha in a bowl or jar, mix well and place in the refrigerator to chill overnight. When ready to serve, layer the chia matcha pudding with the mango yogurt and top with jam, from the Mixed Red Berry & Cherry Jam recipe in this pack.

myfitnesspal

07098230

Prep

Chill

Kcal

Fats(g)

Carbs(g)

Protein(g)

Fibre(g)

5 mins

overnight

512

*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.

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Mixed Red Berry Cherry Jam Serves 24

What you need to do

8.8 oz. (250g) cherries, stoned, use fresh or frozen 3.5 oz. (100g) raspberries 3.5 oz. (100g) strawberries 1 tbsp. lemon juice 2 tbsp. water 3.5 oz. (100g) coconut sugar

Place the cherries, raspberries and strawberries into a large pot with the lemon juice and water. Place the pot over a medium-low heat and simmer for 10 minutes until the berries have softened. Add the coconut sugar to the pot and simmer on low heat until all the sugar has dissolved. Next, bring to a boil and boil the jam for 5 minutes. Transfer the jam into a jar, place a lid on the jar and set aside to cool. Once cool, store the jam in the refrigerator.

TIP: Use the jam with the Layered Matcha & Mango Chia Pudding in this recipe pack.

myfitnesspal

08975629

Prep

Cook

Kcal

Fats(g)

Carbs(g)

Protein(g)

Fibre(g)

5 mins

15 mins

*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.

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Tofu “Bacon” Serves 4

What you need to do

1 lb. (450g) firm tofu 2 tbsp. tamari sauce 3 tbsp. maple syrup 3 tsp. smoked paprika 1 tsp. ground coriander ½ tsp. black pepper ⅛ tsp. chipotle powder or paste 1 tbsp. coconut oil

Preheat the oven to 350°F (180°C). Line a baking sheet with baking paper. Drain and cut the tofu into ⅛” (2.5mm) thick slices and lay on the baking sheet. In a bowl, mix the tamari, maple syrup, smoked paprika, coriander, black pepper and chipotle. Spoon half of the mixture evenly over the tofu, and place into the oven to bake for 15 minutes. Remove the tofu from the oven, turn over and baste with the remaining marinade. Place the tray back into the oven and bake for a further 15 minutes. Once ready, remove from the oven and set the tray onto a wire rack to cool slightly. Now heat the coconut oil in a pot over medium heat and fry the tofu bacon slices until crisp, around 1-2 minutes per side. Store the tofu bacon in an airtight container in the refrigerator for up to 5 days. TIP: Serve in the Smashed Avocado & Tofu Bacon Sandwich in this recipe pack.

myfitnesspal

03983973

Prep

Cook

Kcal

Fats(g)

Carbs(g)

Protein(g)

Fibre(g)

15 mins

45 mins

175

*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.

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Smashed Avocado & Tofu “Bacon” Sandwich Serves 2

What you need to do

1 avocado 2 green onions, finely sliced ¼ tsp. salt black pepper to taste ½ tsp. lemon juice 4 slices whole grain bread, toasted 1 handful baby spinach 4 radishes, sliced 2 servings Tofu “Bacon” (see recipe in this pack)

Place avocado in a bowl and mash with a fork until smooth. Stir in green onions, salt, pepper, and lemon juice to taste. Toast the bread, then top with smashed avocado, radishes, tofu “bacon” and baby spinach. Close with another slice of toasted bread and enjoy.

myfitnesspal

01393293

Prep

Cook

Kcal

Fats(g)

Carbs(g)

Protein(g)

Fibre(g)

5 mins

0 min

633

*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.

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Vegan Ranch Dressing Serves 16

What you need to do

12 oz. (340g) silken tofu 2 tbsp. water 2 tbsp. olive oil 2 garlic cloves 1 tsp. onion powder 1 tsp. salt 1 ½ tbsp. apple cider vinegar 1 tbsp. nutritional yeast 1 tsp. dried oregano

Place all the ingredients into a blender and blitz a few times. Scrape down sides as necessary, and blend again until creamy and smooth. Pour the ranch dressing into a jar with a lid and store in the refrigerator for up to 10 days. This recipe makes around 1 cup of dressing, 16 tablespoons.

myfitnesspal

09807438

Prep

Cook

Kcal

Fats(g)

Carbs(g)

Protein(g)

Fibre(g)

10 mins

0 min

*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.

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Kale Salad with Tempeh & Ranch Dressing Serves 2

What you need to do

For the tempeh: 7 oz. (200g) tempeh ½ tsp. salt 3 tbsp. Cajun spice blend 1 tbsp. olive oil

Place the block of tempeh in a pot of salted water, just enough to cover it. Bring the water to the boil, then turn the heat to low and let it simmer for 10 minutes to soften. Remove from the pot and slice the tempeh into ½” (1cm) slices and generously coat with Cajun spice.

For the salad: 7 oz. (200g) kale, shredded 1 tsp. olive oil pinch salt 1 tsp. lemon zest 4 tbsp. Vegan Ranch Dressing (see recipe in this pack) 6 radishes, sliced 2 green onions, sliced 6 pickled onions 1 avocado, sliced 4 tbsp. cilantro

Heat the olive oil in a non-stick skillet and pan-sear the tempeh, until crispy on both sides, then set aside. To make the salad, place the kale in a bowl and add the olive oil, a generous pinch of salt, and the lemon zest. Massage with your fingers until the kale becomes tender. Now toss through the vegan ranch dressing.

Divide the kale salad between 2 bowls, topped with the blackened tempeh, radishes, green onions, pickled onions and avocado. Scatter over some chopped cilantro and serve.

myfitnesspal

06431011

Prep

Cook

Kcal

Fats(g)

Carbs(g)

Protein(g)

Fibre(g)

20 mins

470

*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.

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Indian Cauliflower & Tofu Bowl Serves 4

What you need to do

1 head cauliflower, cut into 1” (2.5cm) bite-size pieces 1 tbsp. olive oil salt & pepper 14 oz. (400g) can chickpeas, drained & rinsed 1 tbsp. coconut oil 1 lb. (450g) tofu, pressed dry, cut into cubes 2 cloves garlic, minced 1 tsp. ginger, minced 2 tsp. coconut sugar

Preheat the oven to 425°F (220°C).

For the dressing: 1 tbsp. apple cider vinegar 2 tbsp. olive oil 2 tbsp. Madras curry powder ¼ tsp. salt For the garnish: 4 tbsp. cilantro, chopped 2 green onions, sliced 1 small apple, diced 4 tbsp. toasted cashew nuts

Place the cauliflower in a bowl and drizzle with olive oil, ½ teaspoon of salt, and black pepper to taste. Lay the cauliflower onto a baking sheet and place into the hot oven to roast for 20 minutes until golden. Remove the baking sheet from the oven, push the cauliflower to one side and add the chickpeas to the baking sheet. Place back into the oven for a further 5 minutes until the chickpeas have warmed through. Heat the coconut oil in a pot over medium-high heat. Add the tofu to the pot along with ½ teaspoon of salt and a sprinkle of pepper. Sauté the tofu for 3-5 minutes, then flip over and cook for a further 2 minutes. Now add the ginger, garlic and coconut sugar to the pot and sauté for 1-2 minutes until the tofu is well coated and golden. Remove from the heat. To make the dressing, place the apple cider vinegar, olive oil, curry powder and sea salt together in a small bowl and stir to combine. Now gently mix the chickpeas, roasted cauliflower, caramelized tofu, and dressing in a large bowl. Add the chopped cilantro, green onions, apple and cashews, and toss to combine. Serve warm Serving suggestion: rice (not included in nutritional breakdown). GF

myfitnesspal

09381858

Prep

Cook

Kcal

Fats(g)

Carbs(g)

Protein(g)

Fibre(g)

20 mins

50 mins

368

*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.

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Slow Cooker Lentil Soup Serves 8

What you need to do

1 lb. (450g) lentils, dried 1 large onion, diced 4 carrots, chopped 4 celery stalks, chopped 2 garlic cloves, minced 2 sprigs thyme 4 tbsp. tomato paste 1 tsp. ground cumin 1 bay leaf 2.8 pints (1L 600ml) vegetable stock 6 fl oz. (180ml) can full-fat coconut milk 1 tsp. salt black pepper, to taste

Place all ingredients into a slow cooker, stirring to combine. Place the lid on the slow cooker and set to cook on HIGH for 4-6 hours. Before serving, remove the bay leaf and sprigs of thyme and blitz with a hand blender until creamy.

myfitnesspal

07735257

Prep

Cook

Kcal

Fats(g)

Carbs(g)

Protein(g)

Fibre(g)

10 mins

4 hrs

246

*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.

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Carrot Salad with Cumin & Cranberry Serves 4

What you need to do

4 large carrots, julienned or cut into matchsticks 2.3 oz. (65g) dried cranberries 0.5 oz. (15g) parsley

Place the ingredients for the salad dressing into a small bowl, whisk together and set aside.

For the dressing: juice from 1 orange 2 tbsp. extra virgin olive oil 1 tbsp. ground cumin salt & pepper

Add the carrots into a large bowl, drizzle over the dressing and toss to combine. Now add the cranberries and parsley and toss again. This salad is best served cold.

myfitnesspal

04504689

Prep

Cook

Kcal

Fats(g)

Carbs(g)

Protein(g)

Fibre(g)

10 mins

0 min

149

*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.

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Vegan Chickpea & Rice Casserole Serves 6

What you need to do

12 fl oz.(350ml) vegetable broth 6 fl oz. (180 ml) can full-fat coconut milk 2 tbsp. nutritional yeast 6.5 oz. (185g) uncooked Jasmine rice 14 oz. (400g) can chickpeas, drained ½ onion, diced 2 cloves garlic, minced 1 celery, finely diced 5 oz. (140g) cremini mushrooms, chopped 2 tbsp. chopped parsley

Preheat the oven to 375°F (190°C). Place the vegetable broth, coconut milk and nutritional yeast into a medium pot and bring to a boil. Add the rice, chickpeas, onion, garlic, celery, and mushrooms to a 9x13” (23x33cm) casserole dish. Mix the ingredients together and spread evenly across the bottom of the dish. Pour the coconut milk both into the casserole and cover with aluminum foil. Place the dish in the middle rack of the oven and bake for 45 minutes. Remove the casserole from the oven and set it aside to rest for 5 minutes, then uncover. Top the casserole with parsley and serve warm. Leftovers can be stored in the refrigerator for up to 5 days.

myfitnesspal

03939093

Prep

Cook

Kcal

Fats(g)

Carbs(g)

Protein(g)

Fibre(g)

10 mins

45 mins

251

*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.

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Vegan Fried Rice with Vegetables & Tofu Serves 4

What you need to do

6.5 oz. (185g) uncooked basmati rice 7 oz. (200g) tofu, pressed, diced 2 tbsp. sesame oil 2 onions sliced 2 cloves garlic, minced 1 tbsp. Thai red curry paste, to taste 2 carrots, diced 1 red bell pepper, diced 1 zucchini, diced 3.5 oz. (100g) sugar snap peas, sliced 2 tsp. grated root ginger 3 tbsp. tamari sauce 1 tbsp. coconut sugar 4.6 oz. (130g) frozen green peas 1 oz. (30g) baby spinach

Cook rice according to instructions on the packaging. Press the tofu.

Toppings: 4 tbsp. cashew nuts 4 tbsp. green onions 1 lime, wedges

Pour the sesame oil into a large skillet or wok and place over medium-high heat. Add the onions and sauté for 2-3 minutes. Then add the garlic and sauté for a further minute, until fragrant. Now add the Thai curry paste and mix well. Next, add the carrots, red bell pepper, zucchini and sugar snap peas, and cook for 3-5 minutes, stirring occasionally. Then add in the ginger and stir through. Now add the tofu, cooked rice, tamari sauce and coconut sugar and stir-fry for a further 2-3 minutes. Lastly, stir in green peas and spinach.

Meanwhile, place the cashews into a dry non-stick pan, over medium-high heat. Roast the cashew nuts for 1-2 minutes, stirring often until lightly golden, then remove the pan from the heat. Serve the fried rice in bowls, topped with the roasted cashews, green onions and lime wedges.

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02709864

Prep

Cook

Kcal

Fats(g)

Carbs(g)

Protein(g)

Fibre(g)

5 mins

15 mins

434

*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.

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Stuffed Mushrooms Serves 10

What you need to do

For the mushrooms: 12 large brown mushrooms, wash & pat dry 1 tbsp. olive oil + 2 tbsp. extra for brushing over mushrooms 3 shallots, finely diced 6 cloves garlic, thinly sliced 3 tbsp. walnuts, chopped 3 tbsp. sun-dried tomatoes, drained, chopped 3 tbsp. parsley, chopped ½ tsp. salt black pepper

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

For the parsley-lemon dressing: 4 tbsp. parsley, finely chopped 1 clove garlic, minced zest of half a lemon ½ tbsp. red wine vinegar 4 tbsp. olive oil pinch of salt and pepper

Preheat the oven to 350°F (180°C).

Remove the stems from the mushrooms, and dice them finely. Set the mushroom caps aside to stuff later. Heat 1 tablespoon of olive oil in a medium-sized skillet over medium heat, and sauté the shallots until transparent. Now add the garlic and sauté for 2-3 minutes until fragrant, then add the chopped mushroom stems. Sauté for 5-6 minutes then remove from the heat, and stir in the remaining stuffing ingredients. Using the remaining olive oil, brush the mushroom caps on both sides and place in a baking dish. Fill each of the mushroom caps with the stuffing mixture and place the dish into the oven to bake for 15-20 minutes, until the mushrooms are soft. Remove the dish from the oven, drizzle the dressing over the mushrooms and serve immediately.

myfitnesspal

09439986

Prep

Cook

Kcal

Fats(g)

Carbs(g)

Protein(g)

Fibre(g)

10 mins

30 mins

120

*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.

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Glowing Green Hummus Serves 6

What you need to do

1 clove garlic 2 green onions, sliced 0.5 oz. (15g) cilantro 2 oz. (60g) baby spinach 14 oz. (400g) can chickpeas, drained, liquid set side 4 tbsp. lime juice 4 tbsp. tahini ½ tsp. ground cumin ¾ tsp. salt 4 tbsp. aquafaba (liquid from the chickpeas), plus more as needed

Add the garlic, green onions, cilantro and spinach to the bowl of a food processor and process until finely chopped. Now add the chickpeas, lime juice, tahini, ground cumin, salt and aquafaba. Pulse for 30 seconds, then scrape down the sides, add a little more aquafaba if necessary, and pulse again until creamy. Store the hummus in an airtight container in the refrigerator for up to 7 days.

myfitnesspal

03145197

Prep

Cook

Kcal

Fats(g)

Carbs(g)

Protein(g)

Fibre(g)

15 mins

0 min

132

*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.

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Golden Yellow Smoothie Serves 1

What you need to do

1 carrot ½ avocado 1 red apple ½ cucumber, peeled 1” (2.5cm) piece of ginger, peeled 1” (2.5cm) piece of turmeric, peeled 6 fl oz. (180ml) coconut water ice

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

myfitnesspal

09949605

Prep

Cook

Kcal

Fats(g)

Carbs(g)

Protein(g)

Fibre(g)

5 mins

0 min

370

*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.

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Lemon Coconut Muffins Serves 16

What you need to do

3 oz. (90g) coconut sugar 5.4 fl oz. (160ml) olive oil 14 oz. (400ml) can full-fat coconut milk 3 tbsp. lemon zest 4 fl oz. (120ml) lemon juice 2 tsp. vanilla extract 12.7 oz. (360g) all-purpose flour 2 tsp. baking powder 1 tsp. baking soda 1 tsp. salt 5.3 oz. (150g) desiccated coconut

Preheat the oven to 350°F (180°C). Line a muffin tin with paper muffin liners, or use a silicone muffin tray.

For the icing: 2.8 oz. (80g) powdered sugar 1-2 tbsp. lemon juice

In a large bowl, whisk together the coconut sugar, olive oil, coconut milk, lemon juice and zest, and vanilla extract. Sift in the flour, baking powder and baking soda, and mix well. Now add the salt and desiccated coconut and stir through the muffin batter. Transfer the batter into the muffin cases, filling ¾ way up the cup. Place the tray into the hot oven and bake the muffins for 20-25 minutes, until a toothpick inserted into the center of the muffin comes out clean. Remove the tray from the oven and set aside on a wire rack to cool completely. Once the muffins have cooled, add powdered sugar and lemon juice to a small bowl and mix together until you reach a sticky consistency. Drizzle the icing over the muffins and serve. Store leftover muffins in an airtight container on the countertop for 2-3 days. DF

myfitnesspal

09130823

Prep

Cook

Kcal

Fats(g)

Carbs(g)

Protein(g)

Fibre(g)

15 mins

25 mins

308

*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.

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August Plant-Based Recipe Pack

Articles inside

Lemon Coconut Muffins

Golden Yellow Smoothie

Glowing Green Hummus

Stuffed Mushrooms

Vegan Fried Rice with Vegetables & Tofu

Vegan Chickpea & Rice Casserole

Carrot Salad with Cumin & Cranberry

Slow Cooker Lentil Soup

Indian Cauliflower & Tofu Bowl

Kale Salad with Tempeh & Ranch Dressing

Vegan Ranch Dressing

Smashed Avocado & Tofu “Bacon” Sandwich

Tofu “Bacon”

Mixed Red Berry Cherry Jam

Layered Matcha & Mango Chia Pudding