CLEMENTINES BUTCHER RECIPE-

BOOKLET:
WHITEYPHANTOM 7267

Dear Dreams, Nightmares, Rebels, Misfits and Beasts,

this one is for you, especially for the ones trying to improve and
strengthen their health and bodies. I put together my favorite
recipes i use for my Fitness-Journey. All of them being Vegan as
well. I want to show you that Vegan can taste good and build up
muscle as well. So don’t be shy to try one out, there’s something
for everybody! What? You only got 15 minutes? Don’t worry
you’re covered as well. Meals for a Diet and for a Bulk, everything
is included even something for you guys with a sweet tooth out
there!

So, Let’s start Cooking up some delicious Meals, Bon Appetit!

MEDITERRANEAN
SHOPPING LIST
LENTILCOUSCOUS
1 Big Bowl| 20 minutes |85.5g C 33g F 59.8gP Red-lentil Couscous

INGREDIENTS Tofu (plain)

200 gr. Red Lentils Couscous
Veggies: Carottes,
200 gr. Tofu (plain)
Zucchini, Bell pepper*
300 gr. Veggie-Mix*
200 gr. Toscana Tomato sauce Barilla: Toscana tomato
60 gr. Red Onion sauce (any other works
10 ml Olive oil too)
Salt, Pepper, Paprika powder, (dry
Red Onion
oregano) *
Vegetable Broth
METHOD
1. Start off with prepping the Couscous: For Salt, Pepper, Paprika
200gr. bring 200ml of Water (Add a cube of
powder, dried Oregano
Vegetable Broth) to a quick boil. When the
Water is boiling, reduce heat and add the
Couscous and stir. Keep stirring until the
Couscous starts to solidify, take it off the
heat, put it to the side with the lid on.
2. Chop up your Veggies and Tofu. Put pan
with oil on medium heat. Coat your Tofu with
S&P, Paprika powder and dried Oregano. Put
Veggies and Tofu in the Pan, Quick stir and
close the lid for a few minutes. Add S&P and
stir, close lid again for a few minutes. Now
add the Tomato Sauce, Close the lid again and
let it simmer for 5-10 minutes. If needed add
more S&P.
3. Take out a big bowl!
Assemble your Couscous and your Sauce. Mix
Everything. 1 Big Bowl or 2 smaller Portions of
Mediterranean Lentil Couscous.
LO MEIN NOODLES
SHOPPING LIST
1 Bowl| 15 minutes |185.4g C 29.1g F 60g P

LO MEIN:
200 gr. Noodles Vegan Mie Noodles
180 gr. Vegan Like Chicken
300 gr. Veggies* Like “Chicken” Vegan meat

1 TeaS. Sesame Oil Veggies: Carottes,

1 TeaS. Light Soy Sauce Zucchini, Bok Choy,
2 TeaS. Dark Soy Sauce Chinese Black Fungus (Not
1 TeaS. Sugar Dried) Green Onion*

Sauce:
1. Sauce: Shake all the Sauce ingredients
together in a jar. Dark Soy Sauce, Light Soy
Sauce, Sesame Oil, Sugar
2. Noodles: Cook the noodles according to
package directions. Drain and set aside.

3. Lo Mein: Heat the sesame oil in a large wok

or skillet. Add the green onions (white parts)
and vegetables and the Chicken substitute to
the hot pan. Stir fry until fork-tender, about
10 minutes. Add the cooked noodles and about
half of the sauce – toss around in the hot pan
to combine. Add more sauce if needed (I
usually gauge the amount of sauce I want by
the color of the noodles – you want a medium
brown color, not too light, not too dark).
Serve topped with remaining green onions!
Add Chilies on top if you like it Spicey!
SWEET POTATO
SHOPPING LIST
FRIES WITH
FALAFELBALLS Falafel balls: Canned
1 Portions| 50 minutes |180.7g C 31g F 50g P Chickpeas, All-purpose
Flour Garlic, Onion, Parsley,
INGREDIENTS
Coriander, Cumin, Salt,
Falafel:
Pepper, Salt, Vegetable Oil
200 gr. Chickpeas
1 TeaS. minced garlic Sweet Potato’s: Rosemary,
1 medium onion, finely chopped Paprika Powder, Garlic
2 TeaS. fresh chopped Parsley Powder, Salt & Pepper
1 TeaS. ground Coriander
Veggies: Mixed Salad,
¾ TeaS. ground Cumin
Sweet Corn, Spring Onion
½ TeaS. Salt
Freshly ground black pepper Sauce: Salad: Vegan Light
1 ½ cups vegetable oil French Dressing Sauce,
2-3 TableS. Flour Aceto Balsamic, Vegan
Cottage Cheese

Sauce: Vegan Low-fat-

Sweetpotatofries:
Quark, Parsley, Garlic,
400gr. Sweetpotatos
Lemon
2 TeaS. dried Rosemary
1 TeaS. Garlic powder
2 TeaS. Salt
1 TeaS. Pepper
1 TeaS. cumin
1 TeaS. paprika powder
Salad:
100 gr. of your fav. Salad
100 gr. Vegan cottage cheese
60 gr. Spring onion
60 gr. sweet corn
50 ml Light French Dressing
10 ml Aceto Balsamic

Sauce:
100gr. Vegan Low-fat Quark
1 Garlic Clove
2 TableS. Lemon juice
Chopped up fresh Parsley

METHOD

1. Preheat Oven to 200 degrees Celsius Circulation air. You can put in the Falafel and
Potato’s in at the same time just switch top and bottom after 15 minutes.
Falafel:
1. Combine chickpeas, garlic, onion, parsley, coriander, cumin, salt, and pepper (to taste)
in a medium bowl. Add 2 tablespoons of flour and combine well.
2. Mash chickpeas, making sure ingredients are thoroughly mixed and mixture binds easily
when shaped into a ball. (Alternatively, combine ingredients in a food processor. Pulse,
then process, scraping down bowl occasionally with a silicone spatula, until mixture is
mostly smooth, about 1 minute.) Add an extra tablespoon of flour if mixture is too sticky.
The result should be a thick paste.
3. Place the falafel balls 3 inches apart. Bake for 10 minutes, flip, and bake for an extra
10 to 12 minutes, until golden brown
Sweetpotato’s:
1. Cut up your Potato’s into 1cm Fries, Toss into a bowl with all ingredients and some Oil.
2. Spread out evenly on a baking paper on Baking Tray.
3. Bake for 15 minutes, flip, bake for another extra 15 minutes.

Salad:
1. Add Corn and Spring onions (chopped) to your Chosen Salad.
2. Add Vegan Cottage Cheese, Aceto and Vegan Light French Dressing
3. Salat & Pepper on top and mix it

Falafel /Fries-Sauce:
1. Add 1 minced Garlic Clove to Vegan low-fat Quark.
2. Squeeze in 2 Teaspoons of lemon juice and Add fresh Parsley

Put Everything on a Plate and you got yourself a balanced high-quality Meal to enjoy!
TACO’S
SHOPPING LIST
4 Tacos| 20 minutes |170g C 20g F 65g P

INGREDIENTS Vegan Soft Tortillas with

4 Tortillas Whole Wheat Flour
180 gr. Like Chicken Gyros Like Chicken Vegan (Gyros)
300 gr. Veggie-Mix*
10 ml Olive oil Veggies*: Carottes,

Salt, Pepper Tomato’s, Cucumber, Bell

100 gr. Low Fat Quark Pepper, Green Salad, Corn,

1 Garlic C Onion, Parsley

Sauce: Vegan Low-Fat

Quark, Garlic, Lemon,
METHOD
Parsley
1. Start of with Chopping up the Carottes, Bell
Pepper, Green Salad and Red Onion in thin
Slices and put in a bowl with Corn. Slice the
Tomato and Cucumber in Cubes.
2. Put the Tomatoes and Cucumbers in a bowl,
add Lemon Juice, Olive oil, Parsley, Salt and
Pepper
3. Put a pan with some oil on medium heat.
4. Meanwhile prep the Quark sauce: 1. Add 1
minced Garlic Clove to low fat Quark. Squeeze
in 2 Teaspoons of lemon juice and Add fresh
Parsley. Mix.
5. Put the Like Chicken in the Pan and fry for
8-10 Minutes
6. Get the “Chicken” on a separate Plate and
Start Heating Up the Wraps 30 seconds each
side.
7. Put it all together! 1. Quark sauce 2.
Veggies 3. Like “Chicken” 4. Tomato
Cucumber
PASTA PAN
SHOPPING LIST
1 Big Bowl| 30 minutes |85.5g C 33g F 59.8g P

INGREDIENTS Vegan Pasta

200 gr. Vegan Pasta Tofu (smoked)
200 gr. Tofu (smoked)
150 gr. Beans Veggies: Beans

100 gr. Tomato Barilla: Tomato Sugo

200 gr. Tomatosugo
Red Onion
60 gr. Red Onion
10 ml Olive oil Vegetable Broth
Salt, Pepper, dried Oregano
Salt, Pepper, Dried
Vegetable Broth
Oregano

METHOD
1. Chop Up Tomatoes, Onions and Tofu into
Cubes.
2.Prep the Noodles: Boil Water with Vegetable
Broth Cube. Meanwhile:
3. Heat up Pan with Olive Oil on Medium Heat.
Add Tofu, Tomatoes, Onions and Beans. Stir it
up and leave it to simmer for a few minutes.
4. Add S&P and dried Oregano and leave it
again with the Lid on.
5. Add Sugo and leave it to simmer one last
time for 10 minutes.
6. Add your drained Pasta. Mix. ENJOY!
PROTEIN PANCAKES
SHOPPING LIST
2 Pancakes| 15 minutes |90.9g C 19g F 46.4g P

INGREDIENTS Fine Oats

75 gr. Oats Banana
100-150 gr. Banana
1-2 Scoop Vegan Whey Vegan Whey

100 ml Oat milk Oat milk

1 TS. Baking powder
Frozen Wild Berries
10 ml Olive oil
100 gr. Quark Vegan Low-Fat Quark
150 gr. Berry mix
Olive Oil

Baking Powder
METHOD
1. Mash up the Banana in a Bowl. Add Oats,
Oat milk, Baking Powder and Whey. Mix it
well!
2. Heat up pan on medium and add enough
Olive oil.
3. Prep Topping: Microwave the frozen
berries and add them to the Quark
4. Put one Portion of the Pancake mass in
the pan, bake it slowly 3-4 minutes each
side till golden brown.
5. Put Pancakes on a Plate and top them
with the Berry-Quark Mix.

Good for Breakfast or Cravings!

SWEET BREAKFAST
SHOPPING LIST
PORRIDGE
1 Big Bowl| 10 minutes |99.7g C 18.1g F 48.5gP
Oats

INGREDIENTS Blueberries
60 gr. Oats
K-Classic Cornflakes
125 gr. Blueberries
50 gr. Special K Kellogg’s Vegan Whey
30 gr. Vegan Whey
Vegan High Protein Grits
100 gr. High Protein Griess
20 gr. Peanut Butter Peanut Butter
10 gr. Linseed
Linseed

METHOD
1. Boil Up the Oats with the Linseeds with
5x amount of Water: here 300ml Water.
Keep Stirring from time to time. When the
consistency gets Gooey the Porridge ready.
2. Add the Whey, Blueberries and mix it.
3. Top it with the Grits-pudding, Kellogg’s
and the Peanut butter
PROTEIN SMOOTHIE
SHOPPING LIST
ICE
1 Shake| 5 minutes |51.1g C 6.7g F 38.5g P
Raspberries (Frozen)

INGREDIENTS Vegan Whey

100 gr. Raspberries (Frozen)
Banana
100 gr. Banana
35 gr. Vegan Whey Oat milk
200 ml Oat milk
Ice Cubes
Ice Cubes

METHOD
1. For it to have an Ice-Cream Smoothie
like Consistency, the Berries must be
Frozen!
2. Put all the Ingredients into a Mixer!
3. Pulse a few Times and only for a 5-10
Seconds on highest Speed so it doesn’t get
too watery!

Love this one as a Pre-workout Meal. Very

quickly digested!