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 Curried Tofu Scramble Curried Tofu Scramble

Cinnamon Maple Brown Overnight Vanilla Protein Cinnamon Maple Brown Overnight Vanilla Protein Cinnamon Maple Brown Rice Toast Toast
Rice Porridge Oats Rice Porridge Oats Porridge

Veggie Sticks and Hummus Serving of Fruit Veggie Sticks and Hummus Serving of Fruit Veggie Sticks and Hummus Serving of Fruit Veggie Sticks and Hummus

Simple Mexican Black Bean Simple Mexican Black Bean

Salad Salad

Mango & Chickpea Kale Mango & Chickpea Kale Mango & Chickpea Kale Tofu, Broccoli & Brown Rice Tofu, Broccoli & Brown Rice Roasted Sweet Potato Roasted Sweet Potato
Salad Salad Salad

Oatmeal Cookies Savoury Roasted Chickpeas Oatmeal Cookies Savoury Roasted Chickpeas Oatmeal Cookies Savoury Roasted Chickpeas Oatmeal Cookies

Tempeh Buddha Bowl Tempeh Buddha Bowl Tempeh Buddha Bowl Red Lentil Dahl Red Lentil Dahl Simple Slow Cooked Black Simple Slow Cooked Black
Beans & Rice Beans & Rice

Berry Smoothie Banana Cinnamon Smoothie Chocolate Cherry Chia Berry Smoothie Banana Cinnamon Smoothie Chocolate Cherry Chia Berry Smoothie
Pudding Pudding

Vitamin B12 (Plus D3, Vitamin B12 (Plus D3, Vitamin B12 (Plus D3, Vitamin B12 (Plus D3, Vitamin B12 (Plus D3, Vitamin B12 (Plus D3, Vitamin B12 (Plus D3,
Omega 3) Omega 3) Omega 3) Omega 3) Omega 3) Omega 3) Omega 3)

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 33% 28% 34% 22% 27% 23% 27%
48% 52% 48% 56% 52% 58% 53%

19% 20% 18% 22% 21% 19% 20%

1866 1792 1875 1666 1688 1860 1829

71g 59g 76g 44g 52g 50g 57g

236g 252g 238g 246g 230g 291g 254g

Fiber 48g Fiber 51g Fiber 49g Fiber 60g Fiber 51g Fiber 64g Fiber 58g
95g 95g 87g 95g 91g 93g 98g
Calcium 1689mg Calcium 1047mg Calcium 1485mg Calcium 1558mg Calcium 1260mg Calcium 1506mg Calcium 1699mg
Iron 20mg Iron 19mg Iron 21mg Iron 21mg Iron 20mg Iron 23mg Iron 23mg

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 http://veganhealthhub.com/

100 Calories Of Fruit Arugula High Protein Bread

Avocado Broccoli Hummus
Banana Carrot Tempeh
Blueberries Cauliflower Rice Tofu
Cherries Cilantro
Lemon Juice Garlic
Lime Juice Ginger Balsamic Vinegar
Mango Kale Leaves Extra Virgin Olive Oil
Pomegranate Seeds Red Bell Pepper Margerine
Raspberries Red Onion Miso Paste
Strawberries Sweet Potato Sesame Oil
White Onion Tahini
Zucchini Tamari
Maple Syrup
Peanut Butter
Black Beans Canned, Drained Unsweetened Almond Milk
Brown Rice

Bay Leaf Chickpeas

Black Pepper Diced Tomatoes Chocolate Protein Powder

Chia Seeds Dry Black Beans Ice Cubes
Chili Powder Dry Red Lentils Vanilla Protein Powder
Cinnamon Jasmine Rice Vitamin B12 & D
Cumin Organic Coconut Milk Water
Curry Powder Organic Vegetable Broth

Ground Flax Seed Quinoa

Paprika
Poultry Seasoning
Red Pepper Flakes Dark Chocolate
Sea Salt Nutritional Yeast
Sea Salt & Black Pepper Oats
Sesame Seeds Vanilla Extract
Sunflower Seeds

Frozen Berries
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Cinnamon Maple Brown Rice Porridge

1 hour

Unsweetened Almond Milk Add the almond milk, maple syrup, cinnamon and vanilla to a large saucepan
Maple Syrup with a tight-fitting lid. Bring to a gentle boil then stir in the rice.
Cinnamon
Reduce heat to low and cover the pot with the lid. Let it cook, stirring
Vanilla Extract
occasionally, for 50 to 55 minutes, or until the rice is very tender and the
Brown Rice (long grain, rinsed
porridge has thickened.
well under cold water)
Strawberries (chopped)
Divide the porridge between bowls and top with the chopped strawberries.
Vanilla Protein Powder Serve with additional almond milk, maple syrup and cinnamon if desired and
enjoy!

333
5g
Refrigerate in an airtight container for up to five days.
55g One serving is approximately 3/4 cup of porridge.
Fiber 7g Use coconut milk, oat milk or soy milk instead of almond milk.
18g
Top with hemp seeds, chia seeds, chopped nuts, sunflower seeds,
Calcium 581mg
Iron 2mg
pumpkin seeds, extra berries or a drizzle of almond butter.
Use raw or brown sugar or agave instead.
To keep the porridge from boiling over while cooking, use a bigger pot
than necessary and stir frequently or remove from heat briefly until the cooking liquid
goes back down.
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Overnight Vanilla Protein Oats

8 hours

Oats (quick or traditional) In a large bowl or container combine the oats, chia seeds and milk. Stir to
Chia Seeds combine. Place in the fridge for 8 hours, or overnight.
Unsweetened Almond Milk
After the oats have set, remove from the fridge and add the protein powder.
Vanilla Protein Powder (Use a
Mix well. Add extra almond milk 1 tbsp at a time if the oats are too thick.
pea/rice or soy protein.)
Raspberries
Divide the oats into bowls or containers and top with raspberries and
Blueberries
blueberries. Enjoy!

263
Add cacao nibs, chocolate chips, seeds or nuts.
7g Keep well in the fridge for 3 to 4 days.
36g Omit, or use peanut butter or sunflower seed butter instead.
Fiber 8g
This recipe was developed and tested using a plant-based protein
17g
Calcium 398mg
powder. Please note that results may vary if using a different type of protein powder.
Iron 3mg
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Curried Tofu Scramble

25 minutes

Red Bell Pepper (chopped)
White Onion (chopped)
Tofu (extra firm, drained and
pressed to remove water)
Curry Powder
Nutritional Yeast
Sea Salt
Arugula
In a skillet over medium-low heat, add a small amount of water along with the
pepper and onion. Sauté for 8 to 10 minutes.
Break apart the tofu into large chunks and add to the pan. Use the back of a
wooden spoon to break it apart into smaller pieces. Add the curry powder,
nutritional yeast and sea salt. Stir to combine the spices evenly.
Add arugula to the pan and stir until just wilted, about 1 minute. Remove from
the heat, serve and enjoy!

Refrigerate in an airtight container for up to three days.

231
12g Use avocado oil or extra virgin olive oil instead.
11g Add mushrooms or fresh herbs to the dish.
Fiber 6g
25g
Calcium 693mg
Iron 6mg
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Toast
5 minutes

High Protein Bread (toasted)

Spread small scraping of vegan butter of choice onto toast and enjoy!
Margerine

Aim for a whole grain bread or similar.

127 Small amounts of lower calorie spreads such as jams, preserves, marmalade,
4g vegemite etc.
18g
Fiber 3g
6g
Calcium 35mg
Iron 1mg
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Veggie Sticks and Hummus

3 minutes

Carrot (Chopped)
Slice your vegetables of choice into sticks.
Red Bell Pepper (Chopped)
Hummus
Portion out your hummus and pack for work or enjoy!

151
8g
Literally any vegetable you want... cucumber, brocolli, cauliflower,
19g green beans, asparagus etc.
Fiber 6g
5g
Calcium 47mg
Iron 2mg
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Serving of Fruit
1 minute

100 Calories Of Fruit (200-300 grams) Any type of fruit is suitable... Just ensure whatever serving of fruit you choose is
around 100 calories.

100
1g
26g
Fiber 3g
2g
Calcium 6mg
Iron 0mg
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Mango & Chickpea Kale Salad

20 minutes

Quinoa (uncooked) Place quinoa in a saucepan with water and bring to a boil. Turn down to simmer
Water and cover. Let simmer for 12 minutes. Remove from heat, stir with fork and set
Extra Virgin Olive Oil aside to cool.
Balsamic Vinegar
Meanwhile, prepare dressing by combining olive oil, balsamic vinegar, maple
Maple Syrup
syrup, sea salt and pepper.
Sea Salt & Black Pepper (to taste)
Chickpeas (cooked, drained Combine chickpeas, kale, pomegranate seeds, mango and balsamic vinaigrette
and rinsed) in a large bowl. Add quinoa once cooled.
Kale Leaves (finely chopped)
Pomegranate Seeds
Drizzle salad with desired amount of dressing and serve. Enjoy!
Mango (peeled and thinly sliced)

Use peach, nectarine, orange or clementine slices instead.

362 Store in an airtight container in the fridge up to 3 to 4 days.
11g
57g
Fiber 10g
12g
Calcium 102mg
Iron 4mg

Tofu, Broccoli & Brown Rice
Brown Rice (uncooked, rinsed)
Water
Broccoli (chopped into florets)
Extra Virgin Olive Oil
Sea Salt & Black Pepper (to taste)
Tamari
Miso Paste (optional)
Sesame Oil
Tofu (sliced into cubes)
Sesame Seeds (optional)
Fiber
Calcium 375mg
Iron
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1 hour
In a small saucepan, bring the water to a boil and add the brown rice. Reduce
heat to a gentle simmer, cover, and cook for 40 minutes.
Preheat oven to 350ºF (177ºC) and line a baking sheet with parchment paper.
Toss the broccoli florets with olive oil. Sprinkle with salt and pepper, and add to
the baking sheet.
In a medium bowl, combine the tamari, miso, and sesame oil. Add the tofu and
toss to coat. Add the tofu to the baking sheet with the broccoli. Bake in the
oven for 30 minutes, turning at the halfway point.
Divide the rice between bowls or containers. Top with roasted broccoli and
tofu, and a sprinkle of sesame seeds. Enjoy!
366
14g
47g
6g
Keeps well in the fridge for 3 to 4 days.
18g
5mg
 http://veganhealthhub.com/

Simple Mexican Black Bean Salad

15 minutes

Black Beans Canned,

In a large mixing bowl combine the black beans, pepper, onion and avocado.
Drained (1 can = 225g when drained)
Red Bell Pepper (chopped)
Add the lime juice, chili powder, cumin, and salt to a mason jar. Seal with a lid
Red Onion (chopped)
and shake until combined. Pour dressing over the black bean mixture and stir
Avocado (diced)
until evenly coated.
Lime Juice
Chili Powder
Serve chilled and enjoy.
Cumin
Sea Salt & Black Pepper (to taste
(iodised salt preffered))
Refrigerate in an airtight container for up to three days.
One serving is approximately 1 cup.
Add cilantro, tomato, corn or hot sauce.
229
Use cooked lentils or chickpeas instead.
8g
32g
Fiber 13g
10g
Calcium 87mg
Iron 3mg
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Roasted Sweet Potato

25 minutes

Sweet Potato (Peeled and
chopped into chunks)
Extra Virgin Olive Oil
(OPTIONAL)
Slice sweet potato into 1 cm (1/2 inch) round slices and then divide these into
about 6 pieces.
SEASONING: Feel free to experiment with the likes of paprika, cumin, chili
powder, garlic powder, salt and pepper. USING A SMALL AMOUNT OF OLIVE
OIL.

Roast in oven at about 200 C or 425 F. For about 25-25 minutes, tossing every
126
5g
10-15 minutes. Keep an eye on them and removed when caramalised.
20g
Fiber 3g
2g
Calcium 30mg
Iron 1mg
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Oatmeal Cookies
20 minutes

Oats (rolled) Preheat the oven to 350ºF (177ºC) and line a baking sheet with parchment
Banana (mashed) paper.
Peanut Butter
In a large mixing bowl, add the oats, mashed banana, peanut butter, and sea
Sea Salt
salt and mix well. Fold in the chocolate chips and mix again until well
Dark Chocolate (any vegan
combined.
chocolate chips or crushed block)

Using wet hands, roll the dough into even balls and flatten slightly with your
hands. Place on the baking sheet and bake for 10 to 12 minutes.

233
9g
Remove cookies and let cool on the baking sheet for at least 10 minutes. Enjoy!
33g
Fiber 5g
7g
Calcium 26mg Use almond, cashew, or sunflower seed butter instead.
Iron 3mg
Use certified gluten-free oats.
Store leftovers in an airtight container in the fridge for 4 to 5 days or freeze
them.
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Savoury Roasted Chickpeas

30 minutes

Chickpeas (canned, or
Preheat oven to 400ºF (204ºC) and line a baking sheet with parchment paper.
cooked and drained)
Poultry Seasoning (Can use
Pat chickpeas dry with a paper towel. Place chickpeas in a mixing bowl and add
other mixed herbs or seasonings)
poultry seasoning, sea salt, and black pepper. Mix until chickpeas are evenly
Sea Salt
coated.
Black Pepper
Spread the chickpeas across the baking sheet. Bake for 20 minutes, tossing
halfway through.

206
Let cool before storing in an airtight container in the fridge.
3g
35g
Fiber 10g
11g
Calcium 72mg They keep well in an airtight container in the fridge for up to 5 days. They will
Iron 4mg lose their crunchiness with time, so throw them back into the oven before eating if you
want to crisp them back up.
Bake for longer if you like them really crispy.
 http://veganhealthhub.com/

Tempeh Buddha Bowl

30 minutes

Tempeh (sliced into strips) Preheat the oven to 375ºF (191ºC) and line a baking sheet with parchment
Tamari paper. In a small bowl, toss the tempeh with the tamari, paprika and avocado
Paprika oil. Place the strips of tempeh on the baking sheet and bake for 20 to 23
minutes, flipping halfway through.
Extra Virgin Olive Oil
Cauliflower Rice
Heat a skillet over medium heat. Add the riced cauliflower. Sauté for 5 to 7
Tahini
minutes, and then remove from heat.
Maple Syrup
Lemon Juice In a small bowl, whisk together the tahini, maple syrup, lemon juice, water and
Water sea salt.
Sea Salt
Arugula Add the cauliflower rice to your bowl, and top with arugula, avocado,
sunflower seeds and tempeh. Top with the tahini dressing and enjoy!
Avocado (sliced)
Sunflower Seeds

Refrigerate the ingredients and dressing separately in airtight containers for

up to three days.
405 Add chili flakes to the cauliflower rice.
27g Add cooked sweet potato or other veggies if desired.
25g
Use extra virgin olive oil or coconut oil.
Fiber 8g
24g
Calcium 255mg
Iron 5mg
 http://veganhealthhub.com/

Red Lentil Dahl

40 minutes

Red Onion (finely chopped) Heat a large pot over medium heat. Add the onion, water, garlic and ginger to
Water the pot and cook until the onion softens and the water evaporates, about 5 to 7
Garlic (clove, minced) minutes. Stir in the curry powder, cumin, salt and red pepper flakes and cook
for another minute until very fragrant. Stir in the lentils.
Ginger (fresh, minced or
grated)
Add the vegetable broth and coconut milk to the pot and stir to combine. Bring
Curry Powder
the lentils to a gentle boil then reduce heat to medium-low. Let it simmer for 25
Cumin
to 30 minutes or until the lentils are tender.
Sea Salt
Red Pepper Flakes Remove from the heat and stir in the cilantro and lime juice. Season with
Dry Red Lentils (rinsed) additional salt if needed. Enjoy!
Organic Vegetable Broth
Organic Coconut Milk (from
the can) Refrigerate in an airtight container for up to five days.
Cilantro One serving is approximately 1 cup of dahl.
Lime Juice Serve with extra cilantro or lime wedges.
Serve with rice, quinoa, naan, pita and/or sautéed greens.
If the lentils are too thick, add additional vegetable broth until desired
consistency is reached.
430
13g
58g
Fiber 23g
22g
Calcium 74mg
Iron 7mg
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Simple Slow Cooked Black Beans & Rice

6 hours

Dry Black Beans (uncooked) Add all ingredients except rice into the slow cooker and cook on high for 6 to 8
White Onion (diced) hours.
Diced Tomatoes (fresh or
canned) Cook the rice according to the instructions on the package.
Cumin
Sea Salt
Remove bay leaves from the slow cooker, and serve the beans over rice. Enjoy!
Water
Bay Leaf (optional)
OPTION: Adding a side of steamed vegetables or greens if you want to
Jasmine Rice (dry)
increase the vegetable intake and food volume

405 Add diced tomatoes, red onion, capsicum (bell pepper), cilantro or mint
1g to your bowl of black beans and rice.
83g
Refrigerate within 2 hours of cooking in an air-tight container up to 3 to 5
Fiber 12g
days, or freeze up to 8 months.
18g
Calcium 124mg
Iron 4mg
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Berry Smoothie
5 minutes

Zucchini (chopped, frozen) Combine all ingredients into a blender and blend until smooth. Pour into a glass
Frozen Berries and enjoy!
Unsweetened Almond Milk
Chia Seeds
Vanilla Protein Powder Use flax seeds instead.
Use almond butter or sunflower seed butter instead.
Serve in a bowl and top with shredded coconut, granola, sliced
banana or berries.
201 This recipe was developed and tested using a plant-based protein
5g
powder.
18g
Fiber 7g
23g
Calcium 627mg
Iron 2mg
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Vitamin B12 (Plus D3, Omega 3)

1 minute

Vitamin B12 & D Recommended doses: 25-100mcg dose of Vitamin B12 every day OR 1000mcg
dose twice a week OR follow directions on your spray/supplement.

If not getting enough sun exposure of 20-30 minutes a day, take one 1000IU of
0
Vitamin D every day.
0g
0g An algae based omega 3 of 200-300mg EPA/DHA is best to optimise omega 3
Fiber 0g intake.
0g
Calcium 0mg
Iron 0mg
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Banana Cinnamon Smoothie

5 minutes

Vanilla Protein Powder (Use a Add all ingredients to blender and blend until smooth. Pour into a glasses and
Pea/Rice or Soy protein.) enjoy!
Ground Flax Seed
Banana (frozen)
Ice Cubes Use hemp seeds with vanilla extract instead.
Water Store in a mason jar with a lid in the fridge up to 24 hours. Shake well before
Cinnamon drinking.
Add spinach.

175
3g
18g
Fiber 4g
21g
Calcium 157mg
Iron 1mg
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Chocolate Cherry Chia Pudding

30 minutes

Chia Seeds In a large bowl, combine the chia seeds with the almond milk and the protein
Chocolate Protein Powder (Use powder. Whisk well, making sure all the seeds are incorporated. Refrigerate for
pea/rice or soy. Can also use other at least 20 minutes or overnight to thicken.
flavours.)
Cherries (pitted) Top the chia pudding with the cherries. Serve and enjoy!
Unsweetened Almond Milk

Refrigerate in an airtight container for up to five days.

210 Use raw cacao powder instead of protein powder, using half the
10g amount.
20g Add granola or cacao nibs on top for crunch.
Fiber 8g
This recipe was developed and tested using a plant-based protein
15g
Calcium 423mg
powder.
Iron 3mg
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 Chickpea Breakfast Chickpea Breakfast
Scramble Scramble

Strawberries & Cream Oats Easy Banana Oats Strawberries & Cream Oats Easy Banana Oats Strawberries & Cream Oats Toast Toast

Serving of Fruit Veggie Sticks and Hummus Serving of Fruit Veggie Sticks and Hummus Serving of Fruit Veggie Sticks and Hummus Serving of Fruit

Roasted Veggie and Quinoa Roasted Veggie and Quinoa Roasted Veggie and Quinoa Garlicky Broccoli & Chickpea Garlicky Broccoli & Sweet Potato Black Bean Sweet Potato Black Bean
Bowl Bowl Bowl with Red Lentil Pasta Chickpea with Red Lentil… Quinoa Bake Quinoa Bake

Chocolate Peanut Butter Apricots & Almonds Chocolate Peanut Butter Apricots & Almonds Chocolate Peanut Butter Apricots & Almonds Chocolate Peanut Butter
Energy Bites Energy Bites Energy Bites Energy Bites

Slow Cooker Black Bean Slow Cooker Black Bean

Soup Soup

Balsamic Roasted Tempeh Balsamic Roasted Tempeh Balsamic Roasted Tempeh Mediterranean Buddha Bowl Mediterranean Buddha Bowl Toast Toast
Bowls Bowls Bowls

Chocolate Cherry Chia Strawberry Protein Smoothie Blueberry Protein Smoothie Chocolate Cherry Chia Strawberry Protein Smoothie Blueberry Protein Smoothie Chocolate Cherry Chia
Pudding Pudding Pudding

Vitamin B12 (Plus D3, Vitamin B12 (Plus D3, Vitamin B12 (Plus D3, Vitamin B12 (Plus D3, Vitamin B12 (Plus D3, Vitamin B12 (Plus D3, Vitamin B12 (Plus D3,
Omega 3) Omega 3) Omega 3) Omega 3) Omega 3) Omega 3) Omega 3)

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 27% 29% 25% 32% 24% 21% 19%
55% 50% 56% 50% 57% 58% 62%

18% 21% 19% 18% 19% 21% 19%

1825 1738 1822 1780 1901 1761 1785

59g 60g 53g 66g 53g 43g 41g

270g 228g 273g 235g 288g 263g 290g

Fiber 49g Fiber 46g Fiber 48g Fiber 59g Fiber 63g Fiber 71g Fiber 71g
86g 96g 93g 83g 93g 96g 88g
Calcium 1198mg Calcium 902mg Calcium 965mg Calcium 803mg Calcium 1121mg Calcium 688mg Calcium 854mg
Iron 20mg Iron 18mg Iron 19mg Iron 21mg Iron 21mg Iron 25mg Iron 24mg

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 http://veganhealthhub.com/

100 Calories Of Fruit Baby Spinach High Protein Bread

Banana Broccoli Hummus
Cherries Carrot Tempeh
Lemon Juice Celery
Lime Cucumber
Strawberries Garlic Apple Cider Vinegar
Green Onion Balsamic Vinegar
Mushrooms Extra Virgin Olive Oil
All Natural Peanut Butter Parsley Margerine
Maple Syrup Radishes Tahini
Red Bell Pepper
Red Onion

Almonds Romaine Hearts Unsweetened Almond Milk

Cayenne Pepper Sweet Potato

Chia Seeds Yellow Onion

Chili Powder Zucchini Chocolate Protein Powder

Cumin Dried Apricots
Garlic Powder Soy Milk
Ground Flax Seed Black Beans Unsweetened Soy Milk
Ground Flax Seed Chickpeas Vanilla Protein Powder
Italian Seasoning Diced Tomatoes Vitamin B12 & D
Pumpkin Seeds Oats Water
Sea Salt Organic Vegetable Broth

Sea Salt & Black Pepper Quinoa

Turmeric Red Lentil Pasta

Frozen Blueberries Cacao Powder

Nutritional Yeast
Oats
Vanilla Extract
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Strawberries & Cream Oats

15 minutes

Unsweetened Soy Milk Add the almond milk, half of the strawberries, maple syrup and vanilla to a
Strawberries (chopped, divided) high-speed blender. Blend until smooth. Season with additional vanilla and
Maple Syrup maple syrup if needed.
Vanilla Extract
Transfer strawberry milk to a saucepan over medium heat and stir in the oats.
Oats (rolled)
Bring to a gentle boil and cook, stirring occasionally for 8 to 10 minutes or until
Chia Seeds (optional)
oats are tender and creamy. Stir in remaining strawberries and chia seeds, if
using, and let it cook for another minute.

Serve immediately and enjoy!

354
9g
56g
Fiber 10g
14g Refrigerate in an airtight container for up to five days. Reheat with extra
Calcium 394mg almond milk if needed.
Iron 4mg
Serve with additional chopped strawberries, extra chia seeds or a
drizzle of almond butter.
Use frozen strawberries instead. Cooking time may vary with
frozen strawberries.
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Easy Banana Oats

10 minutes

Oats
Peel & mash a banana into a saucepan.
Soy Milk
Ground Flax Seed
Frozen Blueberries Add the oats, soy milk & flax seeds.
Banana
Heat over medium heat for 5-6 minutes.

424 At the end of cooking add the frozen berries and stir through. Enjoy!
14g
58g
Fiber 11g
20g
Feel free to add a small amount of cinnamon and maple syrup,
Calcium 60mg
golden syrup to add sweetness.
Iron 3mg
Soy is generally recommended for its protein content and more reliable
calcium and b12 fortification. But if you prefer a suitable almond, oat, pea etc. milk (that
is fortified) feel free to use that!
 http://veganhealthhub.com/

Chickpea Breakfast Scramble

15 minutes

Organic Vegetable Broth

Chickpeas (cooked, rinsed)
Nutritional Yeast
Turmeric
Sea Salt
Baby Spinach
Radishes (sliced)
Parsley (chopped)
Green Onion (chopped)
In a medium-sized pan, heat the vegetable broth over medium heat.
In a medium-sized bowl, add in the chickpeas and mash until they're soft. Add
in the nutritional yeast, turmeric and sea salt and mix together until well
combined.
Add the chickpea mixture into the pan and cook for about 10 minutes or until
the scramble begins to turn golden. Continue to stir as it cooks.
Remove the chickpea scramble from the stove and let it cool. Divide the baby
spinach, radishes, parsley and green onions onto plates. Top with the chickpea
scramble and enjoy!

236
3g
38g
Refrigerate in an airtight container for up to four days.
Fiber 11g
14g
One serving equals approximately 1/2 cup each of chickpeas and salad.
Calcium 87mg
Iron 5mg
 http://veganhealthhub.com/

Toast
5 minutes

High Protein Bread (toasted)

Spread small scraping of vegan butter of choice onto toast and enjoy!
Margerine

Aim for a whole grain bread or similar.

127 Small amounts of lower calorie spreads such as jams, preserves, marmalade,
4g vegemite etc.
18g
Fiber 3g
6g
Calcium 35mg
Iron 1mg
 http://veganhealthhub.com/

Serving of Fruit
1 minute

100 Calories Of Fruit (200-300 grams) Any type of fruit is suitable... Just ensure whatever serving of fruit you choose is
around 100 calories.

100
1g
26g
Fiber 3g
2g
Calcium 6mg
Iron 0mg
 http://veganhealthhub.com/

Veggie Sticks and Hummus

3 minutes

Carrot (Chopped)
Slice your vegetables of choice into sticks.
Red Bell Pepper (Chopped)
Hummus
Portion out your hummus and pack for work or enjoy!

151
8g
Literally any vegetable you want... cucumber, brocolli, cauliflower,
19g green beans, asparagus etc.
Fiber 6g
5g
Calcium 47mg
Iron 2mg
 http://veganhealthhub.com/

Roasted Veggie and Quinoa Bowl

40 minutes

Broccoli (chopped into florets)
Sweet Potato (medium, cut into 1/2-
inch cubes)
Chickpeas (cooked)
Lemon Juice (divided)
Italian Seasoning
Sea Salt
Quinoa (uncooked)
Organic Vegetable Broth
Tahini
Water (warm)
Maple Syrup
Pumpkin Seeds (optional)
Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
paper.
Transfer the chopped broccoli, sweet potatoes and chickpeas to the the
prepared baking sheet. Season the vegetables with half of the lemon juice,
Italian seasoning and sea salt. Bake for 30 to 35 minutes until vegetables are
very tender and chickpeas are crispy.
While the vegetables are roasting, add the quinoa and broth to a medium pot
with a tight-fitting lid. Bring to a boil, cover with lid and reduce heat to low.
Cook until the liquid is absorbed and quinoa is tender. Remove from heat and
set aside.
While the quinoa is cooking, combine the tahini, warm water, maple syrup and
remaining lemon juice in a small bowl. Whisk until smooth. Season with
additional salt if needed.

To assemble, divide the quinoa and roasted vegetables between bowls. Drizzle
418
with tahini sauce and top with pumpkin seeds (optional). Enjoy!
9g
71g
Fiber 14g
18g
Store in the fridge for up to four days.
Calcium 146mg
Iron 6mg Use rice or cauliflower rice instead.
Use water instead.
Use cooked chickpeas from the can to save time.
 http://veganhealthhub.com/

Garlicky Broccoli & Chickpea with Red Lentil Pasta

25 minutes

Broccoli (finely chopped)

Preheat the oven to 400ºF (204ºC). Line a baking sheet with parchment paper.
Chickpeas (cooked, patted
dry)
Place broccoli and chickpeas on the baking sheet. Season with olive oil and half
Sea Salt (divided)
of the salt. Roast for 20 minutes until broccoli is tender and chickpeas are
Extra Virgin Olive Oil
slightly crispy. Set aside.
(divided)
Garlic (cloves, minced and divided)
Meanwhile, cook the pasta according to package directions.
Nutritional Yeast
Water
In a large skillet over medium heat, add a small amount of olive oil and half of
Lemon Juice
the garlic. Cook until the garlic is foamy and golden brown, about 3 to 5
Red Lentil Pasta
minutes. Remove from the heat and immediately add the remaining garlic, salt,
olive oil, nutritional yeast and water. Stir to combine.

Add the cooked pasta, roasted broccoli and chickpeas to the skillet and stir in
381
the lemon juice. Toss to evenly coat the pasta. If the pasta is too dry, add an
10g
additional tablespoon of water or oil at a time until desired consistency is
56g
reached. Season with additional salt, and lemon juice, if needed.
Fiber 17g
20g
Calcium 110mg Divide between plates and serve immediately. Enjoy!
Iron 6mg

Refrigerate in an airtight container for up to three days. Reheat with

additional water or oil to prevent pasta from being too dry.
One serving is equal to approximately 2 1/4 cups.
Use rice pasta or quinoa pasta instead of whole wheat pasta.
Reserve some of the starchy cooking liquid from the pasta to use instead of
plain water.
Top with additional nutritional yeast, vegan parmesan cheese,
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fresh parsley, lemon zest, black pepper or red pepper flakes.

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Sweet Potato Black Bean Quinoa Bake

55 minutes

Sweet Potato (small, peeled and

Preheat oven to 375°F (190°C).
chopped)
Black Beans (cooked, from
In a large baking dish, add the sweet potatoes, black beans, quinoa, pepper,
the can)
onion, chili powder, cumin, garlic and sea salt. Stir well to combine and then
Quinoa (dry, uncooked)
add the broth.
Red Bell Pepper (chopped)
Green Onion (chopped) Cover the baking dish with foil and bake for 40 minutes or until the broth has
Chili Powder absorbed completely, the quinoa is fluffy and the sweet potatoes are tender.
Cumin (ground) Remove from the oven.
Garlic Powder
Sea Salt Let the quinoa bake sit for 5 minutes before dividing between plates. Top each
plate with lime juice. Enjoy!
Organic Vegetable Broth
Lime (juiced)

Use a 9x13-inch dish for six servings.

Use a white or red onion instead.
389 Use a green or yellow bell pepper instead.
4g
Keeps well in the fridge for up to four days.
72g
Fiber 17g
19g
Calcium 108mg
Iron 7mg
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Chocolate Peanut Butter Energy Bites

15 minutes

Oats In a large mixing bowl combine oats, flax, cacao powder, sea salt, peanut butter
Ground Flax Seed and maple syrup. Add soy milk if the dough is too thick and sticky.
Cacao Powder
Roll the dough into balls about 1-inch in diameter. Chill in the fridge for at least
Sea Salt
20 minutes before serving. Enjoy!
All Natural Peanut Butter
Maple Syrup
Soy Milk (optional)
Store in an airtight container in the fridge for seven days or in the freezer for
longer. Always serve chilled.
One serving is equal to one ball.
115 Use certified gluten-free oats.
7g Use sunflower seed butter instead.
11g
Add vanilla extract.
Fiber 2g
4g
For best results, these balls need a smaller oat-texture. If you substitute
Calcium 25mg with rolled oats, pulse a few times in a food processor to chop them up into a quick oats
Iron 1mg texture.
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Apricots & Almonds

5 minutes

Dried Apricots
Combine apricots and almonds in a bowl or container if on-the-go. Enjoy!
Almonds

Dried apricots can be replaced with any calorie matched serving of

143 fruit. Dried figs are very nutritious and an excellent alternative.
9g A variety of nuts is recommend, either substituting with another nut or
14g
mixing them together. Great options include walnuts, brazil nuts, cashews and pecans.
Fiber 3g
4g
Calcium 57mg
Iron 1mg
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Balsamic Roasted Tempeh Bowls

1 hour

Extra Virgin Olive Oil

Preheat oven to 350ºF (177ºC).
Balsamic Vinegar
Garlic (cloves, minced)
Combine the olive oil, balsamic vinegar, garlic, sea salt, black pepper and
Sea Salt & Black Pepper (to taste)
Italian seasoning in a bowl and mix well. Place the tempeh, red onion, carrot,
Italian Seasoning mushrooms and zucchini together in a large bowl and toss with the balsamic
Tempeh dressing to coat.
Red Onion (medium, sliced)
Carrot (medium, peeled and Transfer the veggies and tempeh to a large baking sheet and roast in the oven
chopped) for 45 minutes, stirring halfway.
Mushrooms (quartered)
While the veggies and tempeh roast, make the quinoa. Bring the water to a boil
Zucchini (sliced)
in a small saucepan, add the quinoa, cover and simmer for 15 minutes. Remove
Quinoa (dry)
from heat and fluff with a fork.
Water
To serve, divide the quinoa between bowls and top with roasted veggies and
tempeh. Garnish with additional balsamic vinegar if you'd like, and enjoy!

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15g
49g Keeps well in the fridge up to 4 days.
Fiber 7g
27g
Calcium 173mg
Iron 5mg

Mediterranean Buddha Bowl
Quinoa (dry, uncooked)
Chickpeas (~ 2 cans )
Hummus
Romaine Hearts (chopped)
Cucumber (chopped)
Red Bell Pepper (chopped)
Red Onion (finely chopped)
Extra Virgin Olive Oil
Apple Cider Vinegar
Italian Seasoning
Fiber
Calcium
Iron
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10 minutes
Cook the quinoa according to the directions on the package, and set aside.
Divide the chopped romaine equally between serving bowls or plates. Separate
into bowls the; quinoa, chickpeas, cucumber, red bell pepper, red onion and
hummus.
Add the olive oil, apple cider vinegar and Italian seasoning to a jar. Seal and
shake well to combine. You may want to add additional water to increase
amount of dressing... adding too much olive oil will bump up the calories
significantly.
Drizzle the dressing over top of the assembled buddha bowls and serve
immediately. Enjoy!
471
15g OPTIONAL: Go full Mediterranean and add some olives.
68g
14g
19g
106mg
All ingredients can be chopped and prepared in advance. Assemble bowls
6mg
when ready to eat.
Serve with a lemon wedge, season with salt, black pepper and/or chilli
flakes.
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Slow Cooker Black Bean Soup

4 hours

Extra Virgin Olive Oil Combine all ingredients together in your slow cooker. Cook on high for 4 hours,
Yellow Onion (finely diced) or on low for 6 hours.
Celery (diced)
Pour approximately half the soup into a blender (or use an immersion blender)
Carrot (large, chopped)
and blend into a smooth puree. Be sure to leave a spot for the steam to escape.
Garlic (cloves, minced)
Add the pureed soup back into the slow cooker and mix everything well. Ladle
Cumin
into bowls, top with desired toppings and enjoy!
Cayenne Pepper
Black Beans (cooked,
drained and rinsed)
Cilantro, avocado, soy yogurt, vegan cheese, salsa and/or tortilla chips.
Diced Tomatoes
If you don't have a slow cooker, or if you need to increase the servings above
Water
6 and your slow cooker is too small, make it on the stove top in a large stock pot instead.
Lime (juiced)
Add all ingredients to the pot and bring to a boil. Once boiling, reduce to a simmer.
Cover and let simmer on low for an hour before blending.

381
7g
61g
Fiber 21g
20g
Calcium 129mg
Iron 6mg
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Chocolate Cherry Chia Pudding

30 minutes

Chia Seeds In a large bowl, combine the chia seeds with the almond milk and the protein
Chocolate Protein Powder (Use powder. Whisk well, making sure all the seeds are incorporated. Refrigerate for
pea/rice or soy. Can also use other at least 20 minutes or overnight to thicken.
flavours.)
Cherries (pitted) Top the chia pudding with the cherries. Serve and enjoy!
Unsweetened Almond Milk

Refrigerate in an airtight container for up to five days.

210 Use raw cacao powder instead of protein powder, using half the
10g amount.
20g Add granola or cacao nibs on top for crunch.
Fiber 8g
This recipe was developed and tested using a plant-based protein
15g
Calcium 423mg
powder.
Iron 3mg
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Vitamin B12 (Plus D3, Omega 3)

1 minute

Vitamin B12 & D Recommended doses: 25-100mcg dose of Vitamin B12 every day OR 1000mcg
dose twice a week OR follow directions on your spray/supplement.

If not getting enough sun exposure of 20-30 minutes a day, take one 1000IU of
0
Vitamin D every day.
0g
0g An algae based omega 3 of 200-300mg EPA/DHA is best to optimise omega 3
Fiber 0g intake.
0g
Calcium 0mg
Iron 0mg

Strawberry Protein Smoothie
Strawberries (frozen)
Banana (small, frozen)
Vanilla Protein Powder
Ground Flax Seed
Unsweetened Almond Milk
Fiber
Calcium 419mg
Iron
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5 minutes
Add all ingredients to a high speed blender and blend until smooth and
creamy. Pour into a glass and enjoy!
Use sunflower seed butter instead of almond butter and coconut milk instead
of almond milk.
Use coconut milk or cashew milk instead.
If the smoothie is too thick, thin with more almond milk or water. If
189 the smoothie is too thin, add some ice cubes and blend to thicken.
5g
Add in some chopped leafy greens like spinach or kale.
17g
5g
This recipe was developed and tested using a plant-based protein
22g powder.
1mg
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Blueberry Protein Smoothie

5 minutes

Vanilla Protein Powder (Use a
pea/rice or soy protein.)
Ground Flax Seed
Frozen Blueberries
Baby Spinach
Water (cold)
Throw all ingredients into a blender and blend until smooth. Pour into a glass
and enjoy!
Use any type of frozen berry instead.
Use hemp seeds instead

207
4g
23g
Fiber 7g
22g
Calcium 190mg
Iron 2mg