28 Day Reset Vegan Final

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The Blogilates
28 Day Reset
Vegan Edition
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Your kickstart to eating for a beautiful body.
Cassey Ho
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From my Kitchen
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The Blogilates 28 Day Reset
By: Cassey Ho
in collaboration with
Erin Woodbury, Certified Nutrition Coach
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& Stephanie Schultz, Dietetic Technician
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Cover Photographer: Sam Livits
Food Photographer: Lisa Lin
To Your Table
DISCLAIMER
Copyright © 2016 oGorgeous Inc.
No part of this publication or the information in it may be shared or reproduced in any form by means such as screenshotting,
photographing, printing, scanning, photocopying, or otherwise without prior written permission of the copyright holder. Doing so is
an infringement of our copyright and you will be monetarily fined based on the scale of the violation. Violators will be prosecuted to
the fullest extent of the law. This is your copy for personal use only.
oGorgeous Inc. will not be held liable for your decision to undertake this nutrition guide and suggested meal plan. Before
embarking on any diet or weight loss program you should consult your physician or health care professional, especially if you have
recently been ill or have special dietary or medical requirements, or if you are pregnant or breast feeding, are a child, or are elderly.
You should not rely on the information in this nutrition guide as an alternative to professional medical advice from your doctor or
healthcare provider. Nothing contained in this nutrition guide should be construed nor is intended to be used for medical diagnosis
or treatment. It should not be used in place of the advice of your physician or other qualified healthcare provider. Should you have
any healthcare related questions, please call or see your physician or other qualified healthcare provider promptly. If you have or
suspect that you have a medical problem, you should contact your own physician or local healthcare provider immediately.
Table of Contents
INTRODUCTION 6
NUTRITIONAL INFORMATION 8-15
MIX N MATCH 16
CALENDARS & SHOPPING LISTS 17-40
op.41 Breakfast Recipes

42
42
43
43
44
45
Apple Chia Parfait
Apple Pie Protein Shake
Berry Protein Waffles
Blueberry ‘N Butter Oats
Breakfast Bars
Buckwheat Pancakes
47
48
48
48
49
49
Green Protein Smoothie
Meatless Canadian Bacon & Fruit
Mint Smoothie
Oaty Shake
Overnight Oats
Paleo Pancakes
51
51
52
52
53
54
Simple Fruit & Nuts
Strawberry Banana Coconut Smoothie
“Sausage” & Fruit
“Sausage” Scramble
Savory Skillet Garbanzo Bean Pancake
Super-Shake
46 Chai Latte Oats 49 PB Protein Mug Cake 54 Toast & PB
46 Easy Sweet Potato Pancake 50 Protein Pancakes 54 Tofu & Chorizo Scramble
47 Eggless Huevos Rancheros 50 Protein Quinoa 55 Vegan Tofu-Omelette
47 Garden Burger Breakfast Burrito 51 Pumpkin Pie Overnight Oats 56 Veggie Sauté
op.57 Lunch Recipes

58
58
58
59
59
59
Asian Cabbage Salad with “Chicken”
Asian Salad with Almonds
Avocado & Veggie Crumble Salad
Black Bean Soup with “Chicken”
Blueberry Protein Smoothie
Carrot Cake Smoothie
65
65
66
66
66
67
Grilled “Chicken” Salad
Hawaiian Pizza
Homemade Black Bean Burger
Meatless Fajitas
Meatless Tacos
Mediterranean Stuffed Sweet Potatoes
71
71
72
73
74
75
Spinach Salad
“Steak” Bowls
Summer Squash & Tofu with Herbs
Superfood Cabbage Salad
Tabbouleh Tomato Cups
Taco Salad
60 Chickenless Lettuce Wraps 67 Open Faced Tofurky Sandwich 75 Teriyaki Tofu Kebabs
60 Chickenless Patty with Guacamole 68 Pesto Topped “Spaghetti” 76 Tofu Lettuce Roll-Ups
61 “Chicken” Salad Wraps 69 Pumpkin Curry Soup 77 Tofu Salad Sandwich
62 Chili Salad 69 Quinoa Salad 77 Tortilla Wrap
62 Chocolate Avocado Coconut Smoothie 70 Raspberry Salad 77 Vegan Quesadilla
63 Citrus Kale Salad 70 Raspberry Overnight Oats 78 Veggie White Bean Soup
64 Fiery Fajitas 70 Salad & “Chicken” 79 White Bean Soup with “Chicken”
65 Gazpacho 71 Salad with Tempeh 79 Wilted Spinach Salad
op.80 Dinner Recipes
81
81
82
82
83
83
Almond-Cucumber Salad
Asian Lettuce Wraps
Asian Tofu
Asian Tofu Scramble
Black Beans & Rice
BBQ Tofu & Veggies
89
90
90
91
91
91
Crock-Pot Vegetable Lentil Soup
Cucumber Tapas
Enchilada Casserole
Hot & Spicy Chili
Lettuce Burger Roll-Ups
Noodles with Veggies
95
96
96
97
98
99
Meaty Tacos
Tempeh & Veggies
Thai Coconut Soup
Thai Mung Bean Noodles
Thai Tofu with Pasta
Tofu Burgers
84 Buffalo Tempeh 92 Portobello Pizzas 99 Tofurky Sandwich
85 Cauliflower Fried Rice 92 Southwest “Steak” Salad 100 Vegan Protein Alfredo Over Pasta
86 Chickenless Colorful Stir Fry 92 Spaghetti Squash Burrito Bowls 100 Zucchini Black Bean Burgers
87 Chickenless Stuffed Mushrooms 93 Spicy Quinoa Black Bean Burgers
88 “Chicken” & Quinoa Stuffed Peppers 94 Split Pea & “Chicken” Soup
89 “Chicken” & Tropical Salsa Stuffed 95 Stuffed Baked Potatoes
Mushrooms 95 Stuffed Sweet Potatoes
op.101 Snack Recipes

102
102
102
103
103
103
Apples & PB
Avocado-Hummus Wraps
Banana Cookie Bites
Baked Apples
Baked Edamame
Blueberry Almond Smoothie
107
108
108
108
109
109
Chocolate Stuffed Strawberries
Cookie Dough Balls
Crudité & Hummus
Date Shake
Dipped Banana
Dipped Strawberries
113
114
114
114
115
115
Pumpkin Mousse
Pumpkin Protein Shake
Quick Quesadilla
Raw Cookie Dough Protein Bites
Small Banana with Nut Butter
Tofurky Roll Ups
104 Broiled Bananas 109 Fruit & Protein 116 Vegan Nice Cream
104 Brown Rice Cake ‘N Butter 110 Green Drink 116 Vegan Protein Shake (almond milk)
104 Brown Rice Cake Stack 110 Greek Salad Mash 116 Vegan Protein Shake (coconut milk)
105 Brown Rice Cake with PB + Burger Patty 110 Non-Dairy Yogurt Parfait 117 Vegan Tofu Scramble
105 Cherry Protein Shake 111 Oreo Shake 117 Veggie Meatball Skewers
105 Chia Chocolate Mousse 111 PB&J Shake 117 Veggie Shrimp Salad
106 Chickenless Patty & Broccoli 111 Peaches ‘N Cream Smoothie 118 Veggies & Hummus
106 Chocolate Brownies 112 Pepperoni Pizza + Side Salad 118 Very Berry Protein Yogurt
106 Chocolate Chia Seed Pudding 112 Protein Apple Dip 118 Yogi-Berry Shake
107 Chocolate Coconut Mocha Shake 112 Protein Balls
107 Chocolate Covered Strawberry Protein 113 Protein Cookies
Shake 113 Protein Shake (coconut water)
Introduction
First of all, congratulations on taking your first step towards You’ll be eating 5 times per day, about every 3-4 hours. By not eating
ultimate health. By cleansing your body from the inside out, you’re going extra large meals every time you sit down to munch, you prevent your
to feel so many positive effects outside of just fat loss. You’re going to stomach from over-expanding and stretching, which is one of the main
have more energy, happiness, balance, and CONTROL over the way causes of continuous overeating. Have you ever felt like your stomach
you eat and how you want to feel. was a bottomless pit and no amount of food could fill it up? Well, that
feeling will be gone once you train your stomach to revert back to it’s
The 28 Day Reset is not a diet. Think of it as a training program, much natural size.
like any workout program you are committing yourself to. I am going to
train you how to eat for a lean and happy body. You will listen, you will Also, please stick as close as you can to the 28 Day Reset as possible.
learn, and you will follow the first 28 days religiously. Then when you’re We want you eating those specific meals every week so that we can
done, you will be independent, knowledgeable, confident, and prepared find your true food intolerances and sensitivities. When you change too
for an entire LIFESTYLE of clean eating, where you will no longer many variables, you don’t have consistency, thus making it difficult to find
need me to hold your hand. the culprit that is causing your allergies. Secondly, you will save money
by “rolling over” groceries from the previous week since you will be using
the same set of ingredients for weeks 1 and 2 and the another set of
So how does it work? ingredients for weeks 3 and 4.
Step #1 - THE OMISSION CHALLENGE If for any reason you get bored of the food in the first 4 weeks during
the Omission part of your challenge, then you can sub it out for any of
The 28 Day Reset is designed to jump-start your metabolism and give the 150+ recipes in this book! Just make sure that you are still following
your body a rest from processed foods and ingredients that can cause the rules of the challenge by omitting, gluten, processed sugars and
inflammation and intolerances. The goal is to restore your system by processed grains.
nourishing it with the highest quality foods possible. You’ll be eating
whole, nutritious foods throughout your program, so you shouldn’t be Step #2 - SELF DISCOVERY
hungry at all. In fact, you’ll most likely find yourself more energetic.
During these 28 days, we are going to omit the following 3 things from After the 28 Day Reset challenge is over, it’s time for self discovery!
your diet: You will slowly introduce things back into your diet one at a time in
order to determine whether or not you have an intolerance to gluten.
You will be omitting: Symptoms of intolerances include: bloating, stomach cramps, gas,
digestive discomfort, fatigue and diarrhea. Some people get so used
to living with these symptoms that they don’t think to change their diets
to catch the culprit. By trying an omission challenge, you might just
discover the reason you don’t feel your best each and every day.
gluten
sugar processed grains
This provides stable blood sugar, and the protein you’ll be eating aids in
muscle repair and growth.
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The two most common ingredients that cause digestive discomfort are
grains and dairy. Gluten (found in wheat, rye and barley) is a protein
that gives bread its elasticity. It’s a difficult protein to digest, which is
why people often retain water and feel bloated after consuming gluten
- their digestive systems just cannot break it down! Dairy contains
lactose. Many people are deficient in lactase (the enzyme to break
down dairy), which can cause terrible stomach discomfort. Dairy is also
highly processed, and since we’re searching for the highest quality of
foods possible, it’s best to abstain for the full 28-days. However, with
eating vegan you are already abstaining!
STEP #3 - WHAT TO DO AFTER If at any point you experience constipation (which can sometimes
happen when you increase protein intake), be sure to eat your fibrous
After you complete the 28 Day Reset, I recommend you to continue veggies and drink lots of water. Strive for close to 2-3 Liters a day. A
with the plan for another 8 weeks so that eating this way becomes a Magnesium supplement at night really helps too.
habit. You’ll find an extensive list of meal options and recipes under
each of the following categories: Breakfast, Snacks, Lunch and Dinner. PREPARE FOR SUCCESS
You have over 150 clean and nutritious recipes to choose from so that
you can build your own daily and weekly menus. All of the meals in each Always be prepared. That’s where most people “fail.” They forget to
category are designed to balance your blood sugar, so they’re all actually pack food for the whole day and then find themselves starving. When
interchangeable! So if you want to make pancakes for breakfast and for we get too hungry, we are unable to make healthy choices. It’s nearly
dinner, do it! I’ve also included printable shopping list and meal calendar impossible physiologically. When we are super hungry, we crave carbs
pages for you to print out. (it’s the fastest way to get glucose into our bodies). But the viscious
cycle begins when we do that (and overdo it), because those carbs
You will want to have a “YOLO meal” (a.k.a. a cheat meal) every few spike our blood sugar, and then it plummets, and the whole cycle starts
weeks. But if you really need to, once a week may be okay dependent again. That’s why eating just before hunger strikes is the best way to
on your own personal goals. But remember, A YOLO meal is just maintain blood sugar. Eating every 3-4 hours, as laid out in this plan,
that, a MEAL. Resist the urge to splurge for an entire day. One meal curbs hunger, provided you’re always prepared. In a pinch, a high-quality
every couple of weeks helps curb cravings and enables most people to protein bar will suffice as a snack or meal. Have an “emergency food
stick to their lifestyle plan knowing that they can enjoy social events, stash” available in your car, desk, and purse. It should contain nuts and
celebrations and their favorite comfort foods from time to time. a few protein bars.
BALANCE
Each day is planned for you with BALANCE in mind. That’s why
many of your snacks will feel like a meal; in order to balance your blood
sugar all day (and help you lose body fat while reserving and gaining lean
muscle), you need a consistent stream of protein, healthy carbs and fats.
This plan might contain more protein than you’re used to, but in order
to put on muscle (which burns more calories all day, every day), you
need to eat your growing food. Pairing the 28 Day Reset with PIIT28
is the PERFECT combination for fat loss, muscle growth, and optimal
energy.
Alright, are you ready? Let’s get started!’
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Nutritional
Information
The following nutritional information provides you with the necessary knowledge to create healthy eating
habits that support a balanced lifestyle.
Macronutrients
Macronutrients are nutrients our body needs in large amounts to support normal and healthy functioning.
Food is made up of carbohydrates, protein and fats and they each provide us with energy in the form
of calories. Each macronutrient provides a different amount of calorie per gram, while serving different
functions for our body. Eating regular, balanced meals that include each macronutrient will keep you feeling
satisfied and reduce the need to overeat.
MACRONUTRIENTS
Carbs Protein Fat

4 CAL/GRAM 4 CAL/GRAM 9 CAL/GRAM
Carbohydrates
Carbohydrates are chemically broken down quite
easily; therefore they are the body’s main source of
energy. Carbohydrates’ primary role is to provide
energy for the brain and for physical activity. It is
important to eat enough carbs so the body can use
protein and fats for their own jobs, such as muscle
growth and repair. When you have an insufficient
amount of carbs, your body may begin to use protein
for energy and result in muscle loss. Also, if you go
without carbs for an extended amount of time, it and heart disease. Carbohydrates are mainly found
is common to experience fatigue and irritability. in starchy foods, such as grains and potatoes, but also
Carbohydrates also provide fiber, which is important in fruit, vegetables and milk products. This meal plan
for the removal of waste from our digestive system, uses “healthy” carbs, also known as complex carbs.
while reducing the risk of obesity, high cholesterol Complex carbs are healthier because they are
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nutritionally dense, which means they provide more This meal plan provides adequate amounts of
fiber, vitamins and minerals. They also provide protein to ensure that the nutrients are being used
a steady supply of energy and keep blood sugar to support lean muscle mass!
levels maintained. It is recommended to eat these
“healthy” carbs because they are digested slower in
the body, and therefore help you feel full longer.
Simple carbohydrates are considered unhealthy

because they are digested very quickly in the body
and cause a dramatic increase in blood sugar. Also, - Beans (pinto, kidney, black
simple carbs are commonly found in highly processed - Tofu
foods, which contain little nutritional value. - Tempeh
- Vegan Protein Powder
Below is a chart that outlines some examples of healthy - Veggies (spinach, kale, peas)
and unhealthy carbs: - Legumes (lentils, edamame)
- Nut Butter
- Quinoa
Fat
Fats are another source of energy for our body,
especially during rest and during low-intensity
exercise. The current misconception about fat
is that it is always bad for you, but that is untrue!
Certain foods provide us with essential fatty acids,
which our body cannot produce. These fatty acids
help form healthy cell membranes, ensure proper
functioning of the brain and nervous system,
Protein regulate hormones and blood pressure, and support
healthy skin and hair.
Protein is essential because it is part of every
single cell in your body. Although protein provides
energy, it is not a primary source of fuel. Instead, its
role is to build and support new cells and tissues.
This is important for maintaining healthy muscle
mass, especially for physically active individuals
whose muscles are in constant need of repair and
maintenance. Protein also helps with the breakdown
of food and maintains fluid and electrolyte balance. Fats also help insulate your body and maintain a
healthy body temperature, as well as provide a
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cushion for your internal organs. Choosing heart healthy fats is important to lower the risk of developing
cardiovascular disease, as well as controlling cholesterol levels. Monounsaturated and polyunsaturated fats
are healthy fats that can be found in avocados, nuts, and vegetable oils. Limiting saturated and trans fats are
recommended because they can cause increased blood levels of low-density lipoproteins (LDL cholesterol
– the “bad” cholesterol), which increases the risk of developing heart disease.
- Oils (olive, soybean, - Commercial-Baked Goods

sunflower) (cookies, donuts, muffins,
- Avocados cakes)
- Olives - Packed Snack Foods
- Nuts (almonds, peanuts, (crackers, chips, chocolates)
cashews, walnuts, pecans) - Fried Foods (french fries,
- Nut Butters wontons, tempura)
- Seeds (sunflower, sesame, - Loaded Salad Dressings
pumpkin) - Sugar Packed Drinks
- Tofu
- Tempeh
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Calorie Balance
This meal plan ensures that all calories consumed provide a purpose within your body. However, it is still
important to be aware of calorie balance and control. Calorie balance is like a scale – in order to maintain
your body weight, calories consumed from food and drinks must be balanced with the calories used in daily
functions and physical activity.
Maintaining Weight
- Eating roughly the same number of calories that your body is using
- Your weight will remain stable, or “in balance”
The key to maintaining

a healthy weight is to
make positive lifestyle
changes you can live
with!
Gaining Weight Losing Weight

- Eating more calories than your body is using - Eating fewer calories than your body is using
- Your body will store the extra calories as fat and - Your body is using energy from fat, therefore
weight gain will occur weight is decreasing
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Label Reading Guide
Accurately reading labels allows you to compare products more easily and make healthier choices when
grocery shopping. It is important to remember that the healthiest foods contain one ingredient or do not
require a label at all! Fruits, vegetables, leafy greens, nuts/seeds and beans are examples of single food
options that your body uses more efficiently than processed foods. However, it is still important to know
how to read a label so you can make the healthiest choices!
The first items on a food label are the serving size and the number of servings per container. In most
cases, the nutritional information on the label refers to a single serving, NOT the entire container – so be
mindful of how much you are eating! If you double the servings you eat, you need to double the calories and
nutrients as well.
Percent Daily Values (%DV)

% DV identify how much a serving of food contributes to your overall intake of nutrients listed on the
table (usually based on ~2000 calorie diet). You can use the %DV as a guideline for making food choices
throughout the day. For example, if you ate something that was high in fat in the morning, balance it with
lower fat foods throughout the day.
- Foods that contain less than 5% DV of a nutrient are considered low in that nutrient
- Foods that contain more than 15% DV are considered high in that nutrient
Below is an example of a Nutrition Facts Table. The areas outlined will help guide you when making
smart food choices.
Select foods low in

Fiber and sugar are types of saturated fat, trans
carbs. Choose healthy sources: fat, cholesterol &
fruits, veggies, beans & whole sodium to maintain a
grains, while limiting foods with healthy heart!
added sugars
Increase heart
healthy nutrients Choose lean, low-fat or fat-free
such as Vitamin A protein choices such as beans
and C, calcium and & non-dairy yogurt
iron
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Making Smart Restaurant - Ask for dressing on the side and choose low-fat or
Choices non-fat options
Eating out at restaurants, especially with family - Order steamed vegetables instead of potatoes,
and friends is a positive dining experience, but it fries or rice
shouldn’t be an excuse to eat unhealthy food every
time! Here are some healthy eating restaurant tips - Stick with grilled, steamed or baked dishes,
to keep you on track, while still feeling satisfied: instead of fried and breaded options
- Order low-calorie beverages such as water, tea

or coffee (but still be mindful of what you’re putting
in your drinks — sugar and creamers are high in
calories and fat!)
- Don’t stress out over the occasional

indulgence — you’re allowed to have a YOLO
meal in moderation
Mindful Eating
- Be aware that most entrées are considerably
Eating mindfully means eating with attention and
larger serving sizes than what you may normally eat
intention by choosing foods that are both satisfying
– order half portions whenever possible
and nourishing for your body. Eating is natural
and should be a pleasing experience. Noticing
- Share appetizers, large entrées or desserts with
the affects food has on your body will allow you to
someone you’re dining with
have a better eating experience and decreases the
chance of overindulging. Here are some mindful
- Don’t feel like you HAVE to eat everything on
eating tips to help you bring awareness to food and
your plate! If you’re full, take the rest home to eat at
your body:
a later time or have for lunch tomorrow!
- Don’t multi-task. Challenge yourself to eat without
- Be creative! Tweak the menu with substitutions
any distractions. This will allow you to bring your
and requests. Don’t be afraid to ask for options that
concentration and awareness to your satisfaction
aren’t on the menu. Most restaurants are willing to
and fullness level
accommodate
- Eat slower to savor food and enjoy the experience
- Just because it’s a salad, doesn’t mean it’s healthy
of eating
or low in calories! Avoid creamy dressings and fried
noodles. Load up on veggies or nuts/seeds instead
- Eat when you are hungry and stop when you are
full. This seems simple, but remember, you do not
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have to eat everything on your plate if you’re Think of water and exercise
satisfied halfway through. Save the rest for when as food groups in your diet!
you’re hungry later
- Tune into your senses—focus on each bite of food.

Think about flavor and texture and focus on how
much you like or dislike the food
- Eat when you’re hungry, NOT when you are

emotional. Bring attention to your body AND
mind to recognize if you are eating to satisfy hunger
or emotions
- Be aware of how you feel after you have eaten:
Are you satisfied, energized or tired?
Do you feel uncomfortably full, or still A healthy diet provides us with a balance of
hungry? energy and nutrients to support our needs, but it is
important not to underestimate the significance of
Do you feel positive about your choices, or water and exercise! Thinking of water and exercise
guilty? as essential “food groups” in your diet will optimize
your health and happiness.
- Mindful eating doesn’t mean eating “perfectly”! It
means that you are personally aware of your eating Water is essential for life. Our bodies do not store
experience and able to make healthy decisions water the same way it stores food, therefore it is
based on preference and nourishment important to continually replace the water that is
lost each day! Benefits of staying hydrated include
healthy looking hair and skin, cleansing your body of
toxins, and maintain a healthy digestive system. Also,
water benefits your brain because it boosts energy
and concentration! Water recommendations are
individualized based on age, weight, physical activity
level and environmental condition. For example, if
you are physically active you require more water
because of sweat lost during exercise. A general
guideline is to drink at least 8-9 (8oz) glasses of
water each day. Keeping a water bottle with you all
day is a great way to support your water needs and
intake!
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Exercise not only makes us look and feel good on the outside, but it also increases our state of being.
Being physical fit allows us to live our daily lives with more alertness and energy! Combining physical
activity with a wholesome diet keeps our heart healthy by reducing the risk of heart disease, stroke and high
blood pressure. Regular physical activity also helps promote a healthy body weight and can help control
appetite and blood glucose levels. Staying active for life helps reduce the risk of developing osteoporosis
and promotes happiness! The benefits of exercise are endless, therefore find physical activities that you
LOVE and you’ll be more likely to maintain a healthy lifestyle!
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Mix n Match
Meal Chart
Protein Fat Carb

1 Scoop
10 Almonds 1 Small Banana
Protein Powder
1 Vegan Yogurt with 2 Cups Broccoli &

3/4 Cup Tofu
1 tbsp Walnuts 15 Baby Carrots
4 oz Mung 1/2 Cup Pasta Sauce with

1/8 Avocado Mushrooms, Onions, & Basil
Bean Noodles
2 Cups Whole
4 oz Seitan 8 Cashews
Strawberries
1 Serving Chickenless 1 tbsp

2 Corn Tortillas
Chicken Pieces Coconut oil
Boca Burger 1 Serving Veganaise 1/2 Bun or Bread
1 Serving Veggie 1 tbsp

1 Apple
Crumbles Peanut Butter
1 Serving Tempeh 1/8 Cup Pistachios 1/4 Cup Quinoa
1 Quorn Brand 1 tbsp

1/3 Cup Beans
Chicken Patty Olive Oil
Use the recipes in this book and/or use this chart. Choose 1 item from each column to create balanced
and healthy “no-frills” quick and easy meals. Low sugar and low carb condiments are “free foods.”
Eat as many raw crunchy green veggies as you like.
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*Many items you purchase this week will last you Week One
the full four weeks and beyond! Feel free to swap
items for your favorites. Carton almond milk can
sub for coconut milk, for example.
Shopping List
Protein Canned Goods & ETC
Fruits
2 Apples 4 Extra Firm
Dry Goods Salt & Pepper
BlocksTofu 1 Container Vegan
3 Pints Vanilla Protein Garlic Powder
Strawberries 2 Pacakges Powder
Tempeh Nutmeg
2 Bananas 1 Container Vegan
1 Package Ground Chocolate Protein Ground Cumin
1 Package Dates Seitan Powder
Cinnamon
1 Bag Frozen 1 Package Ground 1 Jar Any Nut
Mango Soy Beef Butter Mexican Mrs. Dash
1 Bag Frozen 2 Packages 1 Can Unsweetened Vanilla Extract

Cherries Tofurky Coconut Milk Sugar Free Jam
3 Avocadoes 1 Tofu Burger 1 Bag Raw Almonds Salsa
3 Tomatoes 1 Package Soy 1 Bag Flax Seeds Coconut Oil
Chorizo
1 Bottle Grapefruit I Bag Chia Seeds
Juice Hummus
3-4 Chickenless
Strips 1 Bag Hemp Seeds Mustard
1 Bag Coconut Flour Ketchup
Veggies 2 Cans Black Beans Low Carb BBQ
4 Cucumbers Sauce
1 Baking Powder
1 Onion Grains Fruit Salsa
1 Bag Stevia
4-5 Bell Peppers 1 Package Oats
1 Can Pumpkin Puree Guacamole
1 Package Cilantro Oat Flour
1 Bag Low Fat Hot Sauce
1 Bunch Kale 1 Package Tortilla Chips
Buckwheat Flour Bragg’s Aminos
1 Cabbage 1 Can Coconut Water (Gluten Free Soy
1 Box Brown Rice Sauce)
Mixed Greens Crisp Cereal
Low Fat Vegan
1 Bag Romaine Mung Bean Dressing
Noodles
1 Zucchini Low Fat Asian
1 Bag Quinoa “Dairy” Vegan Dressing
1 Bunch Celery
1 Bag Brown Rice 2 Cartons Low Sugar
1 Bag Baby Unsweetened Marinara Sauce
Carrots Almond, Soy, or
Flax Milk
1 Head Broccoli
1 Package Vegan
1 lb Green Beans Cheese
1 Sweet Potato
1 Bag Butter
Lettuce Leaves
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Week One
Calendar
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
p. 42 p. 49 p. 50 p. 54 p. 45 p. 47 p. 44
Breakfast
Apple Pie Overnight Oats Protein Tofu & “Chorizo” Buckwheat Green Protein Breakfast Bars
Protein Shake Pancakes Scramble Pancakes Smoothie
p. 117 p. 107 p. 114 p. 105 p. 108 p. 113 p. 102

Snack
Vegan Tofu Chocolate Covered Pumpkin Protein Cherry Protein

Scramble
Strawberry
Protein Shake Shake Shake Crudite & Hummus Pumpkin Mousse Apples & PB
p. 60 p. 71 p. 58 p. 75 p. 66 p. 58 p. 59
Lunch
ChickenLess Salad with Asian Cabbage

Taco Salad Meatless Avocado & Veggie Carrot Cake
Lettuce Wraps Tempeh Salad with “Chicken” Fajitas Crumble Salad Smoothie
p. 116 p. 109 p. 109 p. 115 p. 113 p. 108 p. 118

Snack
Vegan Protein
Dipped Banana Dipped Tofurky Roll-Ups Protein Shake Date Shake Veggies & Hummus
Shake (Cocnut Milk) Strawberries
p. 91 p. 99 p. 99 p. 95 p. 83 p. 83 p. 90
Dinner
Noodles with Tofurky Tofu Burgers Stuffed Baked BBQ Tofu Black Beans Cucumber Tapas
Veggies Sandwich Potatoes & Veggies & Rice
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Week Two
Shopping List
Fruits
2 Apples 4 Extra Firm
Dry Goods Salt & Pepper
BlocksTofu 1 Container Vegan
3 Pints Vanilla Protein Garlic Powder
Strawberries 2 Pacakges Powder
Tempeh Nutmeg
2 Bananas 1 Container Vegan
1 Package Ground Chocolate Protein Ground Cumin
1 Package Dates Seitan Powder
Cinnamon
1 Bag Frozen 1 Package Ground 1 Jar Any Nut
Mango Soy Beef Butter Mexican Mrs. Dash
1 Bag Frozen 2 Packages 1 Can Unsweetened Vanilla Extract

Cherries Tofurky Coconut Milk Sugar Free Jam
3 Avocadoes 1 Tofu Burger 1 Bag Raw Almonds Salsa
3 Tomatoes 1 Package Soy 1 Bag Flax Seeds Coconut Oil
Chorizo
1 Bottle Grapefruit I Bag Chia Seeds
Juice Hummus
3-4 Chickenless
Strips 1 Bag Hemp Seeds Mustard
1 Bag Coconut Flour Ketchup
Veggies 2 Cans Black Beans Low Carb BBQ
4 Cucumbers Sauce
1 Baking Powder
1 Onion Grains Fruit Salsa
1 Bag Stevia
4-5 Bell Peppers 1 Package Oats
1 Can Pumpkin Puree Guacamole
1 Package Cilantro Oat Flour
1 Bag Low Fat Hot Sauce
1 Bunch Kale 1 Package Tortilla Chips
Buckwheat Flour Bragg’s Aminos
1 Cabbage 1 Can Coconut Water (Gluten Free Soy
1 Box Brown Rice Sauce)
Mixed Greens Crisp Cereal
Low Fat Vegan
1 Bag Romaine Mung Bean Dressing
Noodles
1 Zucchini Low Fat Asian
1 Bag Quinoa “Dairy” Vegan Dressing
1 Bunch Celery
1 Bag Brown Rice 2 Cartons Low Sugar
1 Bag Baby Unsweetened Marinara Sauce
Carrots Almond, Soy, or
Flax Milk
1 Head Broccoli
1 Package Vegan
1 lb Green Beans Cheese
1 Sweet Potato
1 Bag Butter
Lettuce Leaves
19
Week Two
Calendar
p. 42 p. 49 p. 50 p. 54 p. 45 p. 47 p. 44
Breakfast
Apple Pie Overnight Oats Protein Tofu & “Chorizo” Buckwheat Green Protein Breakfast Bars
Protein Shake Pancakes Scramble Pancakes Smoothie
p. 117 p. 107 p. 114 p. 105 p. 108 p. 113 p. 102

Snack
Vegan Tofu Chocolate Covered Pumpkin Protein Cherry Protein

Scramble
Strawberry
Protein Shake Shake Shake Crudite & Hummus Pumpkin Mousse Apples & PB
p. 60 p. 71 p. 58 p. 75 p. 66 p. 58 p. 59
Lunch
ChickenLess Salad with Asian Cabbage

Taco Salad Meatless Avocado & Veggie Carrot Cake
Lettuce Wraps Tempeh Salad with “Chicken” Fajitas Crumble Salad Smoothie
p. 116 p. 109 p. 109 p. 115 p. 113 p. 108 p. 118

Snack
Vegan Protein
Dipped Banana Dipped Tofurky Roll-Ups Protein Shake Date Shake Veggies & Hummus
Shake (Cocnut Milk) Strawberries
p. 91 p. 99 p. 99 p. 95 p. 83 p. 83 p. 90
Dinner
Noodles with Tofurky Tofu Burgers Stuffed Baked BBQ Tofu Black Beans Cucumber Tapas
Veggies Sandwich Potatoes & Veggies & Rice
20
Week Three
Shopping List
*Be sure to check your pantry; if you
bought some items last week, you might
not need them this week.
Veggies Canned Goods & ETC

Fruits
4 Bananas 1 Sweet Potato Dry Goods Salt & Pepper
1 Container Vegan
1 Apple 2 Bunches Celery Vanilla & Chocolate Garlic Powder
Protein Powder
2 Pints Blueberries 1 Head Broccoli Onion Powder
1 Jar Almond or
4 Pints 3-4 Bell Peppers Peanut Butter Chili Powder
Strawberries
2 Onions 1 Can Unsweetened Nutmeg
2 Pints Raspberries Coconut Milk
1 Bunch Green Cinnamon
1 Mango Onions Baking Powder
Cumin
1 Pineapple 1 Garlic Clove 1 Bag Coconut Flour
Cayenne Pepper
1 Bag Frozen 3 Zucchinis 1 Carton Vegetable
Peaches Broth Stevia
4 Cucumbers
1 Package Dates 1 Bag Chia, Flax, Vanilla Extract
1 Jalapeño
Hemp, & Toasted Peppermint Extract
1 Lemon Sesame Seeds
1 Bag Baby
2 Limes Carrots Applesauce
1 Package Cocao
6 Tomatoes 4 Portobello Nibs Hummus
Mushrooms
2 Avocadoes 1 Bag Almonds, Tomato Juice
1 Package Fresh Walnuts, Pecans
Mint Leaves Salsa
2 Cans Black,
Lettuce Leaves Garbanzo, Cannellini Tamari or Bragg’s
Beans Aminos
1 Bunch Kale
Protein 1 Can Pumpkin Puree Low Fat Vinaigrette
1 Package Cilantro
2 Packages Spicy 1 Bag Coffee Kalmamata Olives
Veggie Crumbles 1 Bag Romaine
1 Box Chai Tea Marinara Sauce
1 Package Vegan 2 Bags Spinach
Beef Crumbles Sesame Oil
1 Black Bean Patty Grains Coconut Oil

1 Container Oats Olive Oil
1 Chickenless Patty
1 Bag Oat Flour
“Dairy”
3 Chickenless Unsweetened
1 Carton Shredded Coconut
Strips 1 Bag Brown Rice Unsweetened
1 Package Tempeh Almond, Soy, or Vegan Mayo
1 Bag Quinoa Flax Milk
3 Packages Tofu Vanilla Extract
1 Bag Brown Rice 1 Container Non-
Cakes Dairy Yogurt Wine Vinegar
1 Package “Quorn”
Chili 1 Bag Corn
Tortillas
1 Loaf Vegan
Bread
21
Week Three
Calendar
p. 48 p. 47 p. 49 p. 49 p. 46 p. 46 p. 51
Breakfast
Mint Smoothie Eggless Huevos Paleo PB Protein Easy Sweet Chia Latte Pumpkin Pie
Rancheros Pancakes Mug Cake Potato Pancake Oats Overnight Oats
p. 104 p. 112 p. 110 p. 106 p. 106 p. 107 p. 103

Snack
Protein Balls Non-Dairy Chocolate Chia Chickenless Chocolate Coconut Blueberry Almond
Broiled Bananas Yogurt Parfait Seed Pudding Patty & Broccoli Mocha Shake Smoothie
p. 65 p. 63 p. 79 p. 71 p. 59 p. 62 p. 70
Lunch
Gazpacho Citrus White Bean Soup Spinach Salad Blueberry Protein Chili Salad Raspberry Salad
Kale Salad with “Chicken” Smoothie
p. 110 p. 104 p. 111 p. 111 p. 115 p. 109 p. 107

Snack
Green Drink Brown Rice PB & J Shake Peaches n’ Cream Small Banana with
Fruit & Protein Chocolate Stuffed
Cake n Butter Smoothie Nut Butter Strawberries
p. 93 p. 81 p. 82 p. 87 p. 83 p. 92 p. 66
Dinner
Spicy Quinoa Black Asian Lettuce Asian Tofu Chickenless Stuffed Black Beans Portobello Homemade Black
Bean Burgers Wraps Scramble Mushrooms & Rice Pizzas Bean Burger
22
Week Four
Shopping List
Veggies Canned Goods & ETC
Fruits
4 Bananas 1 Sweet Potato Dry Goods Salt & Pepper
1 Container Vegan
1 Apple 2 Bunches Celery Vanilla & Chocolate Garlic Powder
Protein Powder
2 Pints Blueberries 1 Head Broccoli Onion Powder
1 Jar Almond or
4 Pints 3-4 Bell Peppers Peanut Butter Chili Powder
Strawberries
2 Onions 1 Can Unsweetened Nutmeg
2 Pints Raspberries Coconut Milk
1 Bunch Green Cinnamon
1 Mango Onions Baking Powder
Cumin
1 Pineapple 1 Garlic Clove 1 Bag Coconut Flour
Cayenne Pepper
1 Bag Frozen 3 Zucchinis 1 Carton Vegetable
Peaches Broth Stevia
4 Cucumbers
1 Package Dates 1 Bag Chia, Flax, Vanilla Extract
1 Jalapeño
Hemp, & Toasted Peppermint Extract
1 Lemon Sesame Seeds
1 Bag Baby
2 Limes Carrots Applesauce
1 Package Cocao
6 Tomatoes 4 Portobello Nibs Hummus
Mushrooms
2 Avocadoes 1 Bag Almonds, Tomato Juice
1 Package Fresh Walnuts, Pecans
Mint Leaves Salsa
2 Cans Black,
Lettuce Leaves Garbanzo, Cannellini Tamari or Bragg’s
Beans Aminos
1 Bunch Kale
Protein 1 Can Pumpkin Puree Low Fat Vinaigrette
1 Package Cilantro
2 Packages Spicy 1 Bag Coffee Kalmamata Olives
Veggie Crumbles 1 Bag Romaine
1 Box Chai Tea Marinara Sauce
1 Package Vegan 2 Bags Spinach
Beef Crumbles Sesame Oil
1 Black Bean Patty Grains Coconut Oil

1 Container Oats Olive Oil
1 Chickenless Patty
1 Bag Oat Flour
“Dairy”
3 Chickenless Unsweetened
1 Carton Shredded Coconut
Strips 1 Bag Brown Rice Unsweetened
1 Package Tempeh Almond, Soy, or Vegan Mayo
1 Bag Quinoa Flax Milk
3 Packages Tofu Vanilla Extract
1 Bag Brown Rice 1 Container Non-
Cakes Dairy Yogurt Wine Vinegar
1 Package “Quorn”
Chili 1 Bag Corn
Tortillas
1 Loaf Vegan
Bread
23
Week Four
Calendar
p. 48 p. 47 p. 49 p. 49 p. 46 p. 46 p. 51
Breakfast
Mint Smoothie Eggless Huevos Paleo PB Protein Easy Sweet Chia Latte Pumpkin Pie
Rancheros Pancakes Mug Cake Potato Pancake Oats Overnight Oats
p. 104 p. 112 p. 110 p. 106 p. 106 p. 107 p. 103

Snack
Protein Balls Non-Dairy Chocolate Chia Chickenless Chocolate Coconut Blueberry Almond
Broiled Bananas Yogurt Parfait Seed Pudding Patty & Broccoli Mocha Shake Smoothie
p. 65 p. 63 p. 79 p. 71 p. 59 p. 62 p. 70
Lunch
Gazpacho Citrus White Bean Soup Spinach Salad Blueberry Protein Chili Salad Raspberry Salad
Kale Salad with “Chicken” Smoothie
p. 110 p. 104 p. 111 p. 111 p. 115 p. 109 p. 107

Snack
Green Drink Brown Rice PB & J Shake Peaches n’ Cream Small Banana with
Fruit & Protein Chocolate Stuffed
Cake n Butter Smoothie Nut Butter Strawberries
p. 93 p. 81 p. 82 p. 87 p. 83 p. 92 p. 66
Dinner
Spicy Quinoa Black Asian Lettuce Asian Tofu Chickenless Stuffed Portobello Homemade Black
Bean Burgers Wraps Scramble Mushrooms Tofu, Beans, & Rice Pizzas Bean Burger
24
Week Five
Shopping List
Fruits
Dry Goods
“Dairy”
Veggies
Grains
25
Week Five
Calendar
Breakfast
Snack
Lunch
Snack
Dinner
26
Week Six
Shopping List
Fruits
Dry Goods
“Dairy”
Veggies
Grains
27
Week Six
Calendar
Breakfast
Snack
Lunch
Snack
Dinner
28
Week Seven
Shopping List
Fruits
Dry Goods
“Dairy”
Veggies
Grains
29
Week Seven
Calendar
Breakfast
Snack
Lunch
Snack
Dinner
30
Week Eight
Shopping List
Fruits
Dry Goods
“Dairy”
Veggies
Grains
31
Week Eight
Calendar
Breakfast
Snack
Lunch
Snack
Dinner
32
Week Nine
Shopping List
Fruits
Dry Goods
“Dairy”
Veggies
Grains
33
Week Nine
Calendar
Breakfast
Snack
Lunch
Snack
Dinner
34
Week Ten
Shopping List
Fruits
Dry Goods
“Dairy”
Veggies
Grains
35
Week Ten
Calendar
Breakfast
Snack
Lunch
Snack
Dinner
36
Week Eleven
Shopping List
Fruits
Dry Goods
“Dairy”
Veggies
Grains
37
Week Eleven
Calendar
Breakfast
Snack
Lunch
Snack
Dinner
38
Week Twelve
Shopping List
Fruits
Dry Goods
“Dairy”
Veggies
Grains
39
Week Twelve
Calendar
Breakfast
Snack
Lunch
Snack
Dinner
40
Breakfast
41
Breakfast
Apple Chia Parfait Apple Pie Protein Shake

Serves 1 Serves 1
Ingredients: Ingredients:
- 1 Small Apple, Chopped - 1/3 Cup Whole Oats - 1 Cup Unsweetened - 1 Cup Apple, Chopped
- 1 tbsp Chia Seeds - 1 tbsp Stevia Coconut or Almond Milk - 1 Scoop Vegan Vanilla
- 1/2 tsp Cinnamon - 4 Raw Almonds Protein Powder
- 2/3 Cup Unsweetened - 1 tsp Vanilla Extract - 1 tbsp Ground Flaxseed
Almond Milk - 1 tsp Cinnamon
Method: Method:
Stir everything together and let sit for 20 Combine all ingredients into a blender, and pulse
minutes. Add more liquid, if needed, to achieve for approximately 10 - 15 seconds with a few ice
desired consistency. cubes.
Calories: 311 Net Carbs: 48.8 g Fiber: 14.4 g Calories: 300 Net Carbs: 27 g Fiber: 10 g
Protein: 12.2 g Fat: 9.5 g Protein: 22 g Fat: 6 g
42
Breakfast
Berry Protein Waffles Blueberry ‘N Butter Oats

Serves 8-10 Serves 1
- 2 1/4 Cups of Spelt Flour - 1 Large Lemon (use zest - 1/2 Cup Blueberries - 1/2 Cup Almond Milk
- 3/4 Cup of Vegan Vanilla & juice) - 1/2 tsp Cinnamon - 1/4 Cup Water
or Berry Protein Powder - 1/3 Cup Melted Coconut - 1/2 Cup Old Fashioned - 1 tbsp Peanut Butter
- 2 tbsp Baking Powder Oil Oats - 1 tsp Stevia
- 1/2 tsp Sea Salt - 1 tsp Vanilla Extract
- 2 tbsp Stevia - 1 Cup Strawberries,
- 3 Cups Almond Milk Blueberries or
Raspberries, Sliced
Method: Method:
Preheat waffle maker, spray it with cooking Mix everything together and cook stove top or
spray. Combine dry ingredients and wet ingre- in the microwave until thick and warm.
dients separately, then add dry to wet. Fold
in berries. Mix. Cook. Top with 1/3 cup fresh
berries mixed with 1 tsp Stevia.
Calories: 281 Net Carbs: 18 g Fiber: 6 g Calories: 309 Net Carbs: 38 g Fiber: 3.6 g
Protein: 8 g Fat: 17 g Protein: 11 g Fat: 12 g
43
Breakfast
Breakfast Bars Makes 5 Bars, Serves 5 (1 Bar Each)
Ingredients: - 1/2 tsp Cinnamon

- 1 Cup Rolled Oats - Pinch of Salt - 1/4 Cup granulated sugar
- 1 Cup Brown Rice Crisp Cereal - 1/2 Cup Nut Butter substitute, or stevia to taste
- 1/2 Cup Vegan Protein Powder - 2 tsp Vanilla Extract - 1/4 cup Almond Milk
Method:
In a large bowl, combine oats, cereal, protein powder, cinnamon and salt. Stir. In a large glass measuring cup,
add the nut butter, sweetener and milk and heat for one minute. Stir in vanilla extract. Pour over cereal
mixture (if needed, add a tiny bit more milk) and use hands coated with cooking spray to knead and fully
combine. Coat an 8-by-8-inch pan with cooking spray and press batter into pan. Refrigerate for 20 minutes or
until ready to cut and portion out.
Calories: 254 Protein: 10 g Net Carbs: 22 g Fat: 12 g Fiber: 4 g
44
Breakfast
Buckwheat Pancakes Serves 1
Ingredients:
- 2 tbsp Buckwheat Flour - 1 tbsp Flax Seeds, Ground - 2 Packets Stevia
- 1 tbsp Vegan Vanilla Protein - 1/8 tsp Sea Salt - 1 tsp Cinnamon
Powder - 1/4 tsp Baking Powder - 1 tbsp Almond Butter or
- 1 tbsp Chia Seeds - 1 tsp Pure Vanilla Extract Unsweetened Sunflower Butter
- 6 tbsp Unsweetened Almond, Soy,
or Flax Milk
Method:
Place the buckwheat, protein powder, chia seeds, flax seeds, cinnamon, salt, and baking powder in a magic
bullet. Grind until powdered. In a small bowl, whisk together the nut butter, milk, vanilla and stevia. Add
the dry ingredients to the bowl and stir until combined (it will be thick and sticky). Heat a nonstick pan
over medium heat and spray with nonstick spray. Divide the dough to create two pancakes and press down
with the back of a spoon sprayed with cooking spray. Cook about 5 minutes on one side, until the bottom is
browned. Flip gently and continue to cook until the other side is also browned, another 4-5 minutes.
Calories: 285 Protein: 21.5 g Net Carbs: 14 g Fat: 21 g Fiber: 10 g
45
Breakfast
Chai Latte Oats Easy Sweet Potato Pancake

Serves 1 Serves 1
- 1 Cup Brewed Chai Tea - 2 tbsp Chia Seeds - 1/4 Cup Mashed Sweet - 1 Scoop Vegan Vanilla
- 1/2 Cup Almond Milk - 1/2 tsp Vanilla Extract Potato Protein Powder
(or Other Non-Dairy Milk - 1/2 tsp Cinnamon - 2 Flax Seeds - 1/2 tsp Cinnamon
Substitute) - 1 Serving Vegan Vanilla - 2 tbsp Applesauce - 1 tbsp Almond Butter
- 2 Banana Slices, Mashed Protein Powder - Water, as Needed
- 4 tbsp Oats - Stevia to Taste
Method: Method:
Stir everything together. Allow 5 minutes Blend all ingredients in a mini blender. Cook on a
to thicken. greased skillet for 1-2 minutes per side. Top with
1 tablespoon almond butter.
Calories: 299 Net Carbs: 14 g Fiber: 12 g Calories: 295 Net Carbs: 17 g Fiber: 5 g
46
Breakfast
Eggless Huevos Rancheros Serves 1
Ingredients:
- 1/4 Cup Black Beans - Spicy Veggie Crumbles - 2 tbsp Cilantro
- 1 Corn Tortilla - 1 Tomato Chopped - 1/4 Cup Salsa
Method:
‘ black beans and 1 serving spicy veggie crumbles with chopped tomato, cilantro
Saute
and salsa. Place over 1 corn tortilla and bake at 400°F for 5 minutes.
Calories: 212 Protein: 17 g Net Carbs: 21 G Fat: 4 g Fiber: 10 g
Garden Burger Breakfast Burrito Serves 1

Ingredients: - 1/4 Cup Black Beans
- 1 Garden Burger Veggie - 1/4 Cup Vegan Pepper Jack - 1 Low Carb Tortilla or
Patty Cheese Flatbread wrap
Method:
Heat up the patty and beans. Lay inside the tortilla. Sprinkle with cheese, roll up,
and eat.
Calories: 334 Protein: 19 g Net Carbs: 30 G Fat: 11 g Fiber: 20.5 g
Green Protein Smoothie Serves 1

Ingredients:
- 1 Cup Ice - 1/2 Cup Water - 1 Cup Seeded Cucumber
- 1/2 Cup Grapefruit Juice - 1/4 Cup Frozen Mango Chunks
- 1 Cup Kale - 3 tbsp Hemp Seeds
Method:
Blend all ingredients together until smooth.
47
Breakfast
Meatless Canadian Bacon & Fruit Serves 1
Ingredients:
- 3 Slices meatless Canadian - 2 Slices Cantaloupe - 1 Cup Unsweetened
Bacon - 1/2 Cup Raspberries Almond Milk
Method:
Heat up the meat-less Canadian bacon. Serve with cantaloupe, raspberries, and un-
sweetened almond milk.
Calories: 210 Protein: 20 g Net Carbs: 17 G Fat: 5.5 g Fiber: 7 g
Mint Smoothie Serves 1

Ingredients: - 1 Cup Almond Milk
- Stevia to Taste - 1 Scoop Vegan Chocolate - 8 Fresh Mint Leaves (or
- 1 Cup Spinach Protein Powder a few drops peppermint
- 1 tbsp Cacao Nibs - 2 Cups Ice extract)
Method:
Oaty Shake Serves 1

Ingredients: - 1/4 Cup Blueberries
- 1/4 Cup Old Fashioned Oats - 1 Scoop Vegan Protein
- 1 tbsp Almonds
- 1 Cup Unsweetened Almond Powder - 1/2 tsp Almond Extract
Milk - 1 tsp Stevia - 2 Cups Ice
Method:
48
Breakfast
Overnight Oats Serves 1
Ingredients:
- 1/4 Cup Oats - Cinnamon to Taste - 1 tsp Stevia
- 1 tbsp Chia Seeds - 1 Scoop Vegan Protein Powder - 1 Cup Water
Method:
Mix all of the ingredients together and leave in the fridge overnight. Eat in the
morning, cold or warmed.
Paleo Pancakes Serves 1

Ingredients:
- 1 Small Banana - 1 Scoop Vegan Protein - 2 tbsp Flax
Powder - 6 tbsp Water
Method:
Blend together the banana, protein powder, two flax eggs (2tbsp of flax with 6
tbsp water). Pour onto a greased skillet and cook both sides.
PB Protein Mug Cake Serves 1

Ingredients: - 3 tbsp Water - 1/2 tsp Baking Powder
- 1 Scoop Vegan Vanilla - 1 tbsp Flax - 2 tbsp Applesauce
Protein Powder - 2 tsp Peanut Butter - 1/4 - 1/2 Cup Unsweetened
- 1 tsp Stevia - 2 tbsp Coconut Flour Coconut or Almond Milk
(depends on your protein
Method: powder)
Make one flax egg. Mix well with the rest of the ingredients. Spray a mug with PAM
and pour. Microwave for 1-2 minutes. Top with peanut butter.
49
Breakfast
Protein Pancakes Protein Quinoa

Serves 1 Serves 2
- 1 tbsp Coconut Flour - Unsweetened Almond - 1 Cup Unsweetened - 2 tbsp Stevia
- 1 tbsp Oat Flour Milk Coconut or Almond Milk - 1/4 Cup Blueberries
- 2 tbsp Flax - 1/2 Cup Fresh - 1 Cup Quinoa, Rinsed - 1 Scoop Vegan Vanilla
- 6 tbsp Water Strawberries or 2 tbsp - 1/2 tsp Pure Vanilla Protein Powder
- 1 Scoop Vegan Protein of Low Sugar Jam Extract - 1 Cup Water
Powder - 1 tsp Stevia - 1 tsp Cinnamon
- Cinnamon to Taste
Method:
In a small sauce pan combine the coconut milk
and water and whisk. Bring to a boil and add in
Method: quinoa. Stir for 30 seconds and then reduce heat
Mix together coconut flour and oat flour with to low. Cover the pot and simmer for 15 minutes.
2 flax eggs (flax and water mixed), protein Lift the lid and stir in vanilla, cinnamon, nutmeg,
powder, stevia and cinnamon. Stir in almond and Stevia. Cover once again and cook on low for
milk to reach desired consistency. Cook on a another 6-8 minutes. Remove from heat, stir in
stove top. Top with strawberries or jam. the berries, protein powder, and add more liquid
(if needed).
50
Breakfast
Pumpkin Pie Overnight Oats Serves 1
Ingredients:
- 1/3 Cup Oats - 1/2 Cup Unsweetened Almond - 1 tbsp Walnuts,
- 1 Cup Canned Pumpkin Milk Crushed
- Cinnamon, stevia, & Nutmeg
(to taste)
Method:
Mix oats with canned pumpkin, almond milk, cinnamon, nutmeg, and Stevia. Stir well
and leave in the fridge overnight. Eat in the morning after topping with walnuts.
Simple Fruit & Nuts Serves 1
Ingredients:
- 3/4 Cup Blueberries - 1/4 Cup Almonds
- 1/2 Cup Strawberries, Sliced - 1 Cup Almond Milk
Method:
Have with black coffee or tea with stevia and almond milk.
Strawberry Banana Coconut Smoothie Serves 1
Ingredients:
- 1 Cup Unsweetened Coconut - 1/3 Cup Bananas, Sliced - 1 Scoop Vegan Protein
- 2 Cups Ice - 2 tbsp Low Fat Coconut Powder
- 3/4 Cup Strawberries Shreds - 1 tsp Stevia
Method:
Blend all ingredients until smooth and creamy.
51
Breakfast
“Sausage” & Fruit “Sausage” Scramble

Serves 1 Serves 2
- 1 Vegan Sausage Link - 1 Cup Unsweetened - 1 Vegan Sausage Link - 1/2 Cup Red Bell Peppers,
- 1 Medium Apple Coconut or Almond Milk - 1/2 Cup Black Beans Chopped
- 1/4 Cup Salsa - 1 Cup Spinach
Method: Method:
Slice Apple. Eat with Cooked Sausage and milk Slice up sausage link. Spray a medium pan with
on the side. ‘ the sausage for one minute.
cooking spray. Saute
add remaining ingredients and cook for 2 minutes.
Serve.
52
Breakfast
Savory Skillet Garbanzo Bean Pancake Serves 1
Ingredients:
- 1 Green Onion, Finely Chopped - 1/2 Cup Chickpea Flour - 1/4 tsp sea salt
- 1/4 Cup Finely Chopped Red or - 1/2 Scoop Unflavored Protein - 1/8 tsp cayenne Pepper
Orange Bell Pepper Powder - 1/4 tsp Baking Powder
- 1/3 Cup Water Toppings: 1/4 Cup Fresh Salsa & 1
- 1/4 tsp Garlic Powder Slice Avocado, Diced
Method:
Preheat a 10-inch skillet over medium heat. In a small bowl, whisk together the chickpea flour, protein pow-
der, garlic powder, salt, cayenne and baking powder. Add the water and whisk well until smooth. Stir in the
chopped vegetables. When the skillet is pre-heated, spray it liberally with cooking spray. Pour the batter
and spread it across the pan. Cook for about 5-6 minutes on one side or until you can easily slide a pancake
flipper/spatula under the pancake and it’s firm enough not to break when flipping. Flip pancake carefully
and cook for another 5 minutes, until lightly golden. Be sure to cook through, as these take much longer to
cook compared to regular pancakes. Top with salsa and avocado.
53
Breakfast
Super-Shake Serves 1
Ingredients:
- 1 Cup Water - 1 Cup Mixed Berries - 1 Scoop Vegan
- 1 Cup Ice - 1/4 Cup Oatmeal Protein Powder
- 2 Cups Spinach
Method:
Toast & PB Serves 1
Ingredients:
- 2 Slices Vegan Bread - 1 tbsp Low Sugar Jam
- 1 tbsp Peanut Butter
Method:
Toast the bread and spread the PB & J.
Tofu & Chorizo Scramble Serves 1
Ingredients:
- 1/3 Cup Tofu - 1/2 Cup Soy-Chorizo, - 1/8 Cup Cilantro
- Hot Sauce Chopped - 1/4 Cup Black Beans
Method:
Scramble tofu with chopped soy-chorizo, black beans, cilantro and hot sauce.
54
Breakfast
Vegan Tofu-Omelette Serves 1
Ingredients:
- 2 Pieces Extra-Firm Tofu - 1/3 Cup Soy or Almond Milk - 1/2 Cup Spinach
- 1 tbsp Brown Rice Flour (Plus Extra for Batter - 1 Green Onion, Chopped
- 1 tbsp Cornstarch Consistency) - 1 Slice Avocado
- pinch sea salt & Pepper - 2 tbsp Salsa
Method:
Remove tofu from package, draining all liquid. Place block on stacked paper towels. Gently press down with
additional paper towels to remove excess liquid. Cut tofu into pieces. Place all ingredients in a blender or
food processor and pulse until smooth. Add additional milk by the tbsp until the batter is pourable. Spray
an 8 inch non-stick frying pan with non-stick spray over medium heat. Pour the batter into the pan. Spread
the batter to completely coat the bottom. Cover and cook omelet 6-8 minutes until the top appears dry.
Loosen omelet from the pan if it gets stuck. Fill with spinach, green onion, avocado and salsa. To plate and
flip, begin to slide the omelet onto a serving plate. When half of the omelet is on the plate, tilt the pan
over so the omelet folds in half.
Calories: 308 Protein: 18 g Net Carbs: 20 g Fat: 15 g Fiber: 5.6 g
55
Breakfast
‘
Veggie Saute Serves 1
Ingredients:
- 1 Clove Garlic, Minced - 1 Cup Mushrooms, Sliced - 1 tbsp Tamari
- 2 Cups Kale - 1 Cup Broccoli, Stems Removed, - 1 Slice Toast
- 2 Cups Spinach Chopped Small
- 2 Green Onions, Chopped
Method:
‘
Saute the garlic for one minute in a pan sprayed with cooking spray. Add in the kale and stir for 2 minutes.
Add in remaining ingredients and stir for 1-2 minutes. Serve with toast.
56
Lunch
57
Lunch
Asian Cabbage Salad & “Chicken” Serves 1
- 1/2 Cup Bell Peppers, - Chicken-less Strips

Ingredients: chopped - 2 tbsp Low-Fat Asian
- 2 Cups Cabbage - 1/2 Cup Cucumbers, Dressing
Chopped
Method:
Toss all ingredients together.
Asian Salad with Almonds Serves 2

- 16 snow peas, julienned - 1 tbsp sesame oil
Ingredients: - 1 red bell pepper, sliced - 4 tbsp rice wine vinegar
- 8 broccoli florets, - 1/2 carrot, shredded - 1 green onion, sliced
chopped - 2 Servings Chicken-less - 1 Pinch red pepper flakes
- 1 head Napa cabbage, Strips - Salt, to taste
sliced - 2 tbsp almonds, sliced - 2 tsp stevia
Method:
Toss all the salad ingredients together and marinate 2 hours. Add chicken-less
strips to top and serve.
Avocado & Veggie Crumble Salad Serves 1

Ingredients: - 1 ROMA TOMATO, CHOPPED
- 2 CUPS ROMAINE - 1 GREEN ONION, CHOPPED - 2 TBSP FAT-FREE DRESSING
- 1/2 BELL PEPPER, CHOPPED - 1 SERVING VEGGIE CRUMBLES - 1 SLICE AVOCADO, CHOPPED
Method:
Toss THE romaine with THE tomato, bell pepper, green onion and veggie crumbles. Top
with fat-free dressing and avocado.
58
Lunch
Black Bean Soup with “Chicken” Serves 2
- 2 Cloves Garlic - 1/2 tsp Garlic Powder
Ingredients: - 1 Celery Stalk, Sliced - 1/2 tsp Chili Powder
- 1 Can Black Beans - 4 oz Chicken-less Chicken - 1 Slice Avocado
- 1/2 Yellow Onion Strips or Quorn “Chicken” - 1 Cup Vegetable Broth
Method:
Drain the black beans. Saute‘ the yellow onion and garlic with cooking spray. Add
in celery and saute‘ 1 minute. Add in the vegetable broth and the beans. Add garlic
powder and chili powder. Simmer for 10 minutes. Pulse blend until it starts to smooth
out a bit. Toss in cooked chicken-less chicken. Top with avocado.
Blueberry Protein Smoothie Serves 1

Ingredients:
- 1 Cup Unsweetened Almond Milk - 6 Almonds
- 1 Scoop Vegan Protein Powder - 1/4 Cup Blueberries
Method:
Carrot Cake Smoothie Serves 1

- 1 tsp Almond Butter - 2 Slices Banana
Ingredients: - 1 Scoop Vegan Vanilla - Stevia, Cinnamon and
- 1 Carrot, Chopped Protein Powder Nutmeg (to taste)
- 2 tbsp Oats - 1/2 tsp Vanilla Extract - 1 Cup Almond Milk
Method:
59
Lunch
Chickenless Lettuce Chickenless Patty with

wraps Guacamole
Serves 1 Serves 1
- 1 Serving Chicken-less - 1 Slice Avocado, - 1 Quorn Chicken Patty - 3 tbsp Homemade
Chicken Strips Chopped - 2 Big Lettuce Leaves Guacamole
- 4 Butter Lettuce Leaves - 4 Baby Carrots, - Tomato - 10 Fat-Free Brown
- Drizzle of Bragg’s Shredded - Pickle Rice Chips
Method: Method:
Roll the chicken-less strips inside the butter Heat the Chicken patty. Use the lettuce leaves
lettuce leaves with avocado, baby carrots and for the “bun.” Top with homemade guacamole
a drizzle of Bragg’s Aminos (or gluten-free soy (avocado, salsa, lime juice and spices), tomato and
sauce). pickle. Serve with fat-free brown rice chips.
60
Lunch
“Chicken” Salad Wraps Serves 2
Ingredients:
- 1 Package Chicken-less - 2 tbsp Unsweetened Coconut Milk - 1 tbsp Vegan Yogurt
Chicken Strips - Pinch Cayenne - 1/2 Red Apple, Chopped
- 1 Clove Garlic, Minced - 1 Packet Stevia - 2 Celery Stalks, Chopped
- 1 tbsp Natural Peanut Butter - 6 Leaves Iceberg Lettuce - 1/2 Green Onion, Chopped
- 2 tbsp Peanuts, Chopped
Method:
Heat the garlic in a skillet coated with cooking spray for 1 minute. Add the chicken-less chicken strips.
‘
Saute for 1 minute. Add in the peanut butter, coconut milk, cayenne and Stevia. Cook until no longer pink. Set
aside to cool. Stir in yogurt, apple, celery and green onion. Chill. Spoon into lettuce leaves. Sprinkle with
chopped peanuts.
61
Lunch
Chili Salad Chocolate Avocado Coconut

Serves 1 Smoothie
Serves 1
- 2 Cups Romaine - 1 slice Avocado - 1 scoop vegan chocolate - 1 cup ice
- BEll Pepper, Chopped - 1 “Quorn” Brand Chili protein powder - 1½1/2 cup unsweetened
- 1 Tomato, Chopped - 4 tbsp Salsa - 1 tbsp cocoa powder coconut milk
- 2 tsp stevia - 1 tbsp unsweetened
- 1/4 avocado shredded coconut
Method: Method:
Toss the Romaine with bell pepper, tomato, Blend All ingredients together until smooth.
avocado and “Quorn” Brand Chili with salsa.
Calories: 305 Net Carbs: 26 g Fiber: 15.9 g Calories: 297 Net Carbs: 5 g Fiber: 8 g
62
Lunch
Citrus Kale Salad Serves 1
Ingredients:
- 8 oz Kale - 1/4 cup Garbanzo Beans
- 1 tbsp Lemon Juice - 1/2 Red Bell Pepper, Chopped
- 2 tsp Olive Oil - 2 oz Seasoned Tempeh
Method:
Massage kale with the lemon juice and olive oil. Toss with the garbanzo beans, red bell pepper and top
with seasoned tempeh.
63
Lunch
Fiery Fajitas Makes 4 - Eat 2
Ingredients:
- 20 Chicken-less Chicken Strips - 1 tsp Mrs, Dash Spicy Seasoning - 2 Red Bell Peppers, Seeds Removed
- 1 tsp A1 Steak Sauce - 1/2 tsp Garlic Powder and Thinly Sliced
- 1 Avocado, Chopped - 8 Corn Tortillas - 1 Small Yellow Onion, Thinly
- 8 tbsp Salsa - Cilantro for sprinkling Sliced
- 2 Large Portobello Mushrooms,
Wiped Clean and Sliced Thin
Method:
‘
‘ pan with cooking spray. Add the peppers and onions. Saute
Spray a large saute until caramelized. Add the
mushrooms and chicken-less strips, followed by the A1 sauce, jalapeNo, Mrs. dash and garlic powder. Stir
‘
until mushrooms are cooked down (about 2 minutes). Fill each tortilla with the sauteed mixture and sprinkle
avocado. Drizzle each with 1 tablespoon of salsa and cilantro.
64
Lunch
Gazpacho Serves 2
- 2 Bell Peppers, Roughly - 3 Garlic Cloves, Minced
Ingredients: Chopped - 3 Cups Tomato Juice
- 1 English Cucumber, - 4 Plum Tomatoes, Roughly - 1/4 Cup Wine Vinegar
Roughly chopped Chopped - 2 tbsp Avocado or Olive Oil
- 2 tbsp Lime Juice - 1/8 Cup Salsa - 2 tbsp Sea Salt
Method:
Blend everything together until smooth. Add freshly ground black pepper to taste.
Chill.
Grilled “Chicken” Salad Serves 1

Ingredients:
- 1 Serving Grilled Chicken-less - 2 Cups Salad Greens & Veggies
Strips - 2 tbsp Balsamic Dressing
Method:
Toss all the ingredients together.
Hawaiian Pizza Serves 1
Ingredients:
- 1 Low Carb Pita - 1/4 Cup Low Sugar - 4 Pineapple Tidbits
- 3 Slices Tofurky Ham Marinara Sauce - Pinch Cayenne
- 1/4 Cup Vegan Mozzarella
Method:
Preheat oven to 400°F. Assemble the pizza with sauce, ham, pineapple and cheese. Sprin-
kle with cayenne. Bake for 10 minutes.
65
Lunch
Homemade Black Bean Burger Serves 1
Ingredients: - 1 Black Bean Patty

- 1/4 Cup Bell Pepper, - 1/4 Cup Carrots, Chopped - 2 tbsp Low Fat Dressing
Chopped - 1/4 Cup Cucumbers, Chopped - Lettuce
Method:
Grill or bake the black bean patty and serve crumbled up over lettuce with the bell
pepper, cucumbers and carrots. Drizzle with the low fat dressing.
Meatless Fajitas Serves 1
Ingredients:
- 1/2 Cup Bell Pepper - 1/2 Cup Onions - 1 Serving Meat-free
- 1/4 Cup Salsa - 1 Avocado Slice Chicken or Beef Tenders
- 1/4 Cup Brown Rice or Beans
Method:
‘ bell peppers, onions, meat-free chicken or beef tenders and salsa. Serve over
Saute
brown rice or beans and top with avocado.
Meatless tacos Serves 1
Ingredients:
- 3 oz Grilled Chicken-less - 1 Corn Tortilla - Fresh Cilantro
Strips - 1/4 Cup Black Beans - 1 Slice Avocado, chopped
- 1 Tomato, Chopped
Method:
place Grilled Chicken-less Strips into corn tortilla with black beans and tomato. Top
with fresh cilantro and avocado.
66
Lunch
Mediterranean Stuffed Open Faced Tofurky

Sweet Potatoes Sandwich
Serves 2 Serves 1
- 1 Large Sweet Potato - 1 Roma Tomato, - 8 Tofurky Slices - 2 Cups Mixed Green
- 1/4 Cup Chickpeas Chopped - 8 Butter Lettuce Leaves Salad
- 2 Servings Chicken-less - 4 tbsp Hummus - 2 Slices Avocado, Chopped - 2 tbsp Low Fat
Strips, cooked & Chopped - 1 tbsp Parsley - Mustard Dressing
- 1 tbsp Lemon Juice
Method: Method:
Wrap the sweet potato in foil and bake for Place the Tofurky slices, avocado slices and
35-40 minutes, or until soft. Remove and cut mustard on top of the butter lettuce leaves.
lengthwise. Sprinkle with chick peas, chick- Serve with a mixed green salad topped with low
en-less strips and the tomato. In a small bowl, fat dressing.
stir together the hummus, parsley and lemon
juice. Drizzle over the top of the potato.
67
Lunch
Pesto Topped “Spaghetti” Serves 4
Ingredients:
- 2 Spaghetti Squashes (2.5 lbs) - 1 1/2 tbsp Extra-Virgin Olive Oil - 1 lb Frozen Edamame, Thawed and
- 1/2 tsp Salt, Divided up - 1/4 tsp Freshly Ground Black Shelled
- 1 Cup Chopped Basil Pepper - 1/4 Cup Vegan Cheese, Grated
- 1/2 Cup Spinach - 2 Garlic Cloves, Minced (Optional)
Method:
Preheat the oven to 350°F. Cut each squash in half and remove seeds. Bake in a pan coated with cooking spray
cut side down for about 1 hour. Let cool, then use a fork to remove the “Spaghetti” strands. Sprinkle with
salt. Place basil, spinach, broth, oil, pepper, remaining salt, garlic and edamame in a food processor and pro-
cess until semi-smooth. Spoon sauce over each portion of squash. Sprinkle with vegan cheese, if desired.
Calories: 360 Protein: 13 g Net Carbs: 39 g Fat: 12.5 g Fiber: 13 g
68
Lunch
Pumpkin Curry Soup Quinoa Salad

Serves 2 Serves 1
- 1/2 cup yellow onions, - 2 tbsp zero calorie - 1/4 cup quinoa, cooked - 1 tbsp almonds,
chopped sweetener (or more, if - 1/2 apple, chopped toasted
- 2 shallots, diced desired) - 1 celery stalk, sliced - 2 tbsp balsamic
- 2 1/4 cups pumpkin puree - 1 tsp curry powder vinegar.
- 3 cloves garlic, minced - 1/2 tsp pumpkin pie
- 2 cups vegetable stock spice
- 1 cup light coconut - 1/4 tsp sea salt
milk - 1/4 tsp black pepper
Method: Method:
‘
In a medium saucepan, saute the onions, shallots Toss all ingredients together.
and garlic in cooking spray until caramalized.
Add the pumpkin, vegetable stock, coconut milk,
sweetener and spices and simmer for 20 minutes
over low. Remove from heat. Blend until smooth
in a large blender.
Protein: 25 g Fat: 8.5 g Protein: 8 g Fat: 6 g
69
Lunch
Raspberry Salad Serves 1
Ingredients: - 1 tbsp Pecans, Crushed

- 2 Cups Spinach - 1 Slice Avocado - 2 tbsp Nonfat Balsamic
- 1/2 Cup Raspberries - 1 Serving Chicken-Less Strips Dressing
Method:
Toss spinach with raspberries, chicken-less strips, avocado and pecans. Drizzle with
nonfat balsamic dressing.
Raspberry Overnight Oats Serves 1
Ingredients:
- 1/3 Cup Old Fashioned Oats - 1/2 tsp Cinnamon - 1 tbsp Chia Seeds
- 1 Cup Unsweetened Almond Milk - 1 Scoop Vegan Vanilla Protein - 2 Packets Stevia
- 1/4 Cup Raspberries Powder
Method:
Mix oats with milk, chia seeds, cinnamon, Stevia, protein powder and raspberries in a
mason jar. Let sit overnight. Eat warmed or cold in the morning.
Salad & “Chicken” Serves 1
Ingredients:
- 2 Cups Cabbage - 1/2 Cup Cucumbers - 2 tbsp Low-Fat Asian
- 1/2 Cup Bell Peppers - Chicken-less Strips Vegan Salad Dressing
Method:
Toss cabbage with bell peppers and cucumbers. Top with chicken-less strips and low-
fat Asian vegan dressing.
70
Lunch
Salad with Tempeh Serves 1
Ingredients: - 1/2 Cup Bell Pepper, Chopped - 2 tbsp Low Fat Vegan
- 2 Cups Mixed Greens - 1/2 Cup Persian Cucumber, Dressing
- 1/2 Cup Chopped Tomato Chopped - 1/2 Cup Tempeh
Method:
Toss all ingredients together.
Spinach Salad Serves 1
Ingredients:
- 2 Cups of Spinach - 1 serving Tofu or Vegan Chicken - 1 tbsp Walnuts
- 1/2 Cup Raspberries Strips or Pecans,
- 1/2 Cup Bell Pepper, Sliced - 2 tbsp Low Fat Vinaigrette Chopped
Method:
Toss spinach with raspberries, walnuts or pecans, and sliced bell pepper. Top with
tofu or vegan chicken strips. Drizzle with dressing.
“Steak” Bowls Serves 1
Ingredients:
- 1 Cup Beef-less Strips - 1/2 Cup Black Beans, - 4 tbsp Guacamole
Drained & Rinsed - 1/4 Cup Salsa
- 1/2 Cup Brown Rice, Cooked
Method:
Heat the beef strips, rice and black beans. Top with salsa and guacamole.
71
Lunch
Summer Squash & Tofu with Herbs Serves 4
Optional Topping:
Ingredients: - 2 tbsp Cashews, Chopped
- 1 tbsp Olive Oil - 1/2 tsp Salt - 1 tsp Low-Sodium Soy Sauce or
- 2 Medium Yellow Squash, Diced - 1 Cup Light Coconut Milk Tamari
- 2 Medium Zucchini, Diced - 1/2 Cup Sliced Green Onion - 1/4 tsp Ground Black Pepper
- 18 oz Reduced-Fat Tofu, - 1/3 Cup Water - 1/2 tbsp Stevia
Drained & Cubed - 1 tbsp Basil, Chopped - 1/2 Medium Jalapeno, Sliced
- 1 tbsp Cilantro, Chopped - 1 Cup Basmati Rice
Method:
Heat oil in a pan. Add squash, zucchini and tofu. Sprinkle with salt. Stir fry, then add remaining ingredients.
Stir for 3 minutes. Plate and sprinkle with cashews.
Calories: 315 Protein: 17.5 g Net Carbs: 30 g Fat: 12.5 g Fiber: 4.3 g
72
Lunch
Superfood Cabbage Salad Serves 4
For Salad:
Ingredients: - 2 Cups Romaine Lettuce
For Cabbage Cole Slaw: - 1 tsp Stevia - 1 Cucumber, Chopped
- 2 Cups Shredded Purple Cabbage - 1 tbsp Lemon Juice - 20 Large Olives
- 2 tbsp Apple Cider Vinegar - 1 Cup Quinoa, Cooked - 1 Cup Quinoa, Cooked
- 1 tsp Low-Sodium Tamari - 2 tbsp Nutritional Yeast - 12 oz Grilled Chicken-Less Strips
- 1 tbsp Tahini (Optional) - 1 Lemon, Sliced
Method:
Toss all cole slaw ingredients together. Let sit several hours or overnight. Toss the cole slaw with the
salad ingredients. Top with chicken-less strips. Squeeze each of the four plates with a wedge of lemon.
Calories: 320 Protein: 32 g Net Carbs: 21 g Fat: 11.5 g Fiber: 7.2 g
73
Lunch
Tabbouleh Tomato Cups Serves 2
Ingredients:
- 4 Large, Firm Tomatoes - 1 Cup Bulgur Wheat - Salt & Pepper (to Taste)
- 4 Green Onions, Chopped - 1 Cup Water - 2 tbsp Extra Virgin Olive Oil
- 1 tsp Garlic, Minced - 2 tbsp Lemon Juice
Method:
Remove stems from tomatoes and cut in half. Loosen pulp and remove seeds to create a cup. Invert tomatoes
‘
on a paper towel and leave for 20 minutes. Chop tomato pulp. Saute the green onion and garlic in the olive
oil in a large saucepan for 2 minutes. Add bulgur and cook for 5 minutes. Add pulp, water and lemon juice.
Bring to a boil and then reduce heat to simmer for 20 minutes. Spoon the mixture into tomato cups. Add salt
and pepper. Bake at 400°F for 15 minutes.
74
Lunch
Taco Salad Teriyaki Tofu Kebab

Serves 1 Serves 2
- 2 Cups Salad Greens - 2 tbsp Salsa - 8 2” Cubes Extra Firm - 1 Zucchini, Sliced to
- 1/2 Cup Bell Peppers - 2 tbsp Guacamole Tofu, Drained & Pat Dry 1” Thickness
- 1/2 Cup Cucumbers - 8 Low-Fat Tortilla - 8 2” Squares Red Bell - 2 tbsp Low Sugar
- Ground Seitan, Crumbled Chips Pepper Teriyaki Sauce
- 1/2 Cup Yellow Onion, - 2 tbsp Low Sodium
Cubed Soy Sauce
- 1/2 Cup Brown Rice - Pinch Cayenne Pepper
Method: Method:
Toss salad greens with bell peppers and cucum- Toss tofu with soy sauce in a Ziplock bag and
bers. Place one serving of cooked, ground seitan marinate for 1 hour. Remove contents and skewer
crumbled on top. Toss with salsa and guacamo- 2-4 sticks with alternating ingredients. Place on
le. Crumble chips on top. a grill and cook until the veggies are soft and
lightly charred. Serve with 1/4 Cup brown rice.
75
Lunch
Tofu Lettuce Roll-Ups Serves 4
- 1 package extra firm tofu

Ingredients: - 2 tbsp soy sauce - 1/2 cup cilantro leaves
- 1/2 cup lime juice - 3/4 tsp garlic Chile paste - 3 tbsp peanuts, chopped
- 3 tbsp zero-calorie - 1/4 tsp freshly ground black - 1/4 cup carrots, shredded
sweetener pepper - 1/4 cup red bell pepper, sliced
- 1/4 cup lemon grass, thinly - 3 garlic cloves, minced thin
sliced - 1 head butter or romaine lettuce - 12 basil leaves
Method:
Cut tofu into 12 pieces and squeeze out liquid. Let tofu stand for 30 minutes to an hour. Combine lime juice
through garlic in a pan, and bring to a boil. Stir until the sugar substitute dissolves. Prepare a grill or
grill pan. Coat tofu in cooking spray and place it on grill. Cook until brown on both sides. Fill lettuce
leaves with tofu, cilantro, peanuts, carrot, bell pepper and basil and roll up.
76
Lunch
Tofu Salad Sandwich Serves 1
- 1 Stalk Celery, Chopped

Ingredients: - 2 tbsp Green Onion, Chopped - 1 tbsp Dijon Mustard
- 1/2 Block Extra Firm - 1 tbsp Vegenaise - 2 tbsp Pickle, Diced
Tofu - 1 Slice Vegan Bread - Salt & Pepper, To Taste
Method:
Mash Everything together. Serve open-faced over bread.
Tortilla Wrap Serves 1
Ingredients:
- 4 tbsp Hummus - 1/2 Bell Pepper, Sliced - 8 Slices Tofurky
- 1 Low Carb Tortilla - 1/4 Cup Spinach
Method:
Spread hummus inside a low carb tortilla. Fill with sliced bell pepper, spinach and
Tofurky.
Vegan Quesadilla Serves 1
Ingredients:
- 1/4 Cup Vegan Cheese - 1 Serving Meat Substitute
- 1 Low Carb Tortilla - 2 tbsp Salsa
Method:
Melt vegan cheese, meat substitute and salsa inside of a low carb tortilla.
77
Lunch
Veggie White Bean Soup Serves 4
Ingredients: - 2 Cups Butternut Squash, Diced

- 1 tbsp Olive Oil - 3 Cloves Garlic, Chopped - 4-5 Kale Leaves, Ribs Removed,
- 1 Medium Onion, Diced - 3 tbsp Tomato Paste Roughly Chopped
- 1 Cup Celery, Diced - 1 1/2 Cups Cooked White Beans, - Salt & Freshly Ground Black
- 1 Large Leek, Rinsed & Sliced Rinsed Pepper (to taste)
into 1/2 Rings - 1 Small Can Diced Tomatoes - Pinch Red Pepper Flakes
- 6 Cups Vegetable Broth (Optional)
Method:
Heat oil in a large pot. Add the onion and cook, stirring often, until the onion starts to soften. Add the
celery and leeks. Stir for 3-4 minutes. Add the garlic and cook for another 30 seconds. Add the tomato paste
and stir well. Add beans, diced tomatoes, broth and butternut squash. Add salt and fresh ground black pep-
per to taste. Bring to a simmer and let cook for about 15-20 minutes, or until the squash is tender. Add the
chopped kale. Simmer 5-10 minutes. Add red pepper flakes, if desired.
78
Lunch
White Bean Soup with Wilted Spinach Salad

“Chicken” Serves 2
Serves 2
- 1 Can Cannellini Beans - 1/2 tsp Chili Powder - 6 Cups Fresh Spinach - 2 tbsp Low Sodium
- 2 Cloves Garlic - 2 Servings Chickenless - 1 Cup Bean Sprouts Soy Sauce or Tamari
- 1 Sliced Celery Stalk Chicken Strips - 1 Cup Mandarin Oranges - 2 Servings
- 1 Cup Vegetable Broth - 2 Slices Avocado In Juice Chickenless Chicken
- 1/2 tsp Garlic Powder - 1/2 Yellow Onion - 1 tbsp Olive Oil
Method: Method:
‘
Drain the can of cannelini beans. Saute yellow Heat the oil in a skillet. Add spinach, bean
onion and cloves of garlic with cooking spray. sprouts, oranges, and soy sauce. Stir for about
‘ 2 minutes, or until spinach wilts. Separate onto
Add in celery stalk and saute 1 minute. Add in
the vegetable broth and the beans. Add garlic two plates. Toss chicken-less chicken in the pan
powder and chili powder. Simmer for 10 minutes. to warm. Place over the salad.
Pulse blend until it starts to smooth out a bit.
Toss in chicken-less chicken strips. Top with
Avocado.
79
Dinner
80
Dinner
Almond-Cucumber Salad Asian Lettuce Wraps

Serves 4 Serves 1
- 1 Cup Raw Almonds, - 2 Persian Cucumbers, - 1 tbsp Sesame Oil - 1/2 Cup Shredded
Soaked Chopped Small - 2 Garlic Cloves, Chopped Zucchini
- 2 Celery Stalks, Finely - 1 tbsp Dijon Mustard - 1 Serving Vegan Beef - 2 tbsp Tamari or
Chopped - 1 tbsp Fresh Lemon Crumbles Bragg’s Aminos
- 2 Green Onions, Finely Juice (to taste) - 1 Green Onion, Chopped - Lettuce Leaves
Chopped - Sea Salt & Pepper (to - 1 Baby Carrot, Grated
- 3 tbsp Vegan Mayo taste)
Method: Method:
Soak the almonds for about 8 hours. Drain. Add In a pan coated with cooking spray, add sesame
‘
to a food processor and chop until they resem- oil and saute 2 chopped cloves of garlic with
ble quinoa. Fold in the celery, green onion and vegan beef crumbles. Toss in chopped green onion,
cucumbers. Add mayo, mustard, lemon juice, salt shredded zucchini and Tamari or Bragg’s Aminos.
and pepper. Once Cooked through, place in lettuce leaves to
serve. Top with 1 grated baby carrot.
Protein: 8.4 g Fat: 24 g Protein: 14 g Fat: 17 g
81
Dinner
Asian Tofu Asian Tofu Scramble

Serves 2 Serves 1
- 1 14oz Block Extra Firm - 1/2 tsp Cayenne - 2 Pieces Extra Firm Tofu - 1/2 Cup Bell Pepper
Tofu, Drained - 2 tbsp Coconut Oil - 1 Garlic Clove, Minced - 1 tsp Sesame Oil
- 2 tbsp Sugar-free Maple - 1 Green Onion, Sliced - 1 Cup Broccoli - 2 tbsp Tamari
Syrup - 3 tbsp Tamari - 1/3 Cup Onion
- 2 cups Broccoli
Method: Method:
‘
Slice tofu into 3/4” thick triangles and blot Saute extra firm tofu, minced garlic, broccoli,
well with paper towels. Stir together the onion and bell pepper in sesame oil and tamari.
tamari, syrup and cayenne. Marinate the tofu
in the sauce for a minute each. Heat the oil in a
pan and lay down the tofu. Allow the tofu to
sear and sizzle. Don’t move it around. Flip after
2 minutes. You can pour in the extra sauce.
Remove and serve with steamed broccoli tossed
with the extra sauce.
Calories: 271 Net Carbs: 7.5 g Fiber: 4.5 g Calories: 303 Net Carbs: 17 g Fiber: 7.6 g
82
Dinner
Black Beans & Rice BBQ Tofu & Veggies

Serves 1 Serves 1
- Salt-Free Mexican Mrs. - 1/4 Cup Black Beans - 1/4 Cup Low Carb BBQ - 1 1/2 Cups Green
Dash - 2 Servings Tofu Sauce Beans, Steamed
- 1/4 Cup Brown Rice - 2 Slices Firm Tofu - 1/4 Cup Quinoa, Cooked
Method: Method:
Season brown rice and drained black beans with Pan fry (in cooking spray) tofu soaked in low
salt-free Mexican Mrs. Dash. Toss tofu on top. carb BBQ sauce. Serve with steamed green beans
and quinoa.
Calories: 259 Net Carbs: 18 g Fiber: 6.3 g Calories: 366 Net Carbs: 36 g Fiber: 9.5 g
83
Dinner
Buffalo Tempeh Serves 4
Ingredients:
- 12 oz Tempeh, Cut Into 8-12 - Pinch of Cayenne - Pinch of Smoked Paprika
Slices - 8 Romaine Lettuce Leaves - 8 tbsp Vegan Blue Cheese
- 1/2 Cup Buffalo Sauce (Frank’s - 4 stalks Celery, Sliced Thin Dressing
is Great)
Method:
Mix the buffalo sauce and spices. Soak the tempeh in the sauce until well coated (about 20 minutes). Bake at
375°F for 15 minutes. Place each piece in a lettuce leaf. Sprinkle with celery. Drizzle with 2 tbsp blue cheese
dressing.
84
Dinner
Cauliflower Fried Rice Serves 1
Ingredients:
- 2 Cups Cauliflower Florets - 1/4 Cup Red Bell Pepper, - 1/2 Cup Mushrooms, Sliced
- 1/2 tsp Garlic Powder Chopped - 3 tbsp Bragg’s or Tamari
- 1 Serving Chicken-less Strips - 1 Green Onion, Chopped - 2 tsp Sesame Oil
- 2 Garlic Cloves, Minced
Method:
Sprinkle cauliflower florets in garlic powder and roast in the oven at 400°F for 12 minutes. Let cool. “Rice”
them in a food processor (or by fine chopping) until they look like rice. Set aside. In a nonstick pan coated
‘
with cooking spray, cook chicken-less strips. Remove them from the pan and add the sesame oil. Saute the
garlic cloves, bell pepper, green onion and sliced mushrooms. Drizzle in the Tamari or Bragg’s (or low sodium
soy sauce). Serve over the rice.
85
Dinner
Chickenless Colorful Stir Fry Serves 4
Ingredients: - 2 Cups Zucchini, Julienne-Cut - 1 Cup Button Mushrooms,

- 1 1/2 Cups yellow Squash, Quartered
- 2 tbsp Olive Oil, Divided Julienne-Cut - 1/4 tsp Black Pepper
- 2/3 Cup Carrots, Julienne-Cut - 2 Cups Cremini Mushrooms, - 2 Cups Brown Rice, Cooked
- 2 Garlic Cloves, Minced Quartered - 4 Servings Chickenless or
- 1/4 Cup Dry White wine - 3 tbsp Tamari Beefless Strips
- 2 Cups Fresh Bean Sprouts - 1/4 Cup Green Onion, Chopped - 1/4 tsp Salt
Method:
Heat 1 tablespoon olive oil in a nonstick skillet over medium high heat. Add carrot and stir fry for 4 min-
utes. Add garlic and 2 tablespoons of the wine. Stir fry for 3 minutes. Add zucchini and squash. Stir fry for
5 minutes. Add the remaining wine and mushrooms. Stir fry for 5 minutes. Heat the remaining oil in another
skillet. Add the tofu and saute‘ for 7 minutes. Add tamari and cook for 1 minute. Stir in sprouts, salt and
pepper. Add the tofu mixture to the vegetable mixture and stir to combine. Serve over rice.
Calories: 311 Protein: 28.5 g Net Carbs: 31 g Fat: 3.2 g Fiber: 7 g
86
Dinner
Chickenless Stuffed Mushrooms Serves 1
Ingredients:
- 2 Portobello Mushrooms - 1/3 Cup Onions - 1/2 tsp Mrs. Dash & Onion
- 1 Serving Vegan Chicken - 8 Kalmamata Olives, Sliced in Seasoning
Strips Half - 1 tbsp Cashew Cream
- 1 tsp Coconut Oil - Handfull of Spinach (optional)
Method:
‘
Preheat oven to 400°F. Remove the stems from the mushrooms. Rinse and pat completely dry. Saute the onion
in a small pan over medium-high heat with coconut oil cooking spray. Remove when they’re caramelized.
Sprinkle your seasoning into the mushrooms and fill each with your chicken, spinach and onions. Top with
olives. Bake for 15 minutes.
87
Dinner
“Chicken” & Quinoa Stuffed Peppers Serves 4
Ingredients: - 1 Medium Zucchini, Halved

- 3/4 Cup Uncooked Quinoa - 1 Package Chicken-less Strips Lengthwise & Thinly Sliced
- 4 Large Red or Yellow Bell - 1 Cup Low Sugar Marinara Crosswise
Peppers Sauce, for Serving - 14 oz Diced Tomatoes, Drained
- 1 tsp Olive Oil - Pinch Salt & Pepper - 3 oz Cremini Mushrooms, Sliced
- 1 Onion, Chopped - 2 Cloves Garlic, Chopped - 1 tbsp Tomato Paste
Method:
Bring 1 1/2 cups water to a boil in a small pot. Rinse quinoa in a strainer and under cold running water until water runs clear.
Drain well and stir the quinoa into the boiling water, cover and simmer over low heat until the quinoa is tender, approximately
15 minutes. Let stand for a few minutes then fluff with a fork. Core and seed peppers. Microwave, bake or parboil the peppers
until slightly softened. Set aside to cool. In a large skillet heat the oil over medium heat and add the onion, mushrooms and gar-
lic. Cook stirring occasionally, until tender and golden. Stir in tomato paste, zucchini, tomatoes, salt and pepper. Cook for about
2 minutes. Stir in the cooked quinoa and chicken-less chicken strips. Remove from the heat. Place the peppers in a medium roasting
pan and spoon the filling into the peppers. Add 1/2 inch of water to the pan. Bake until the peppers are tender and the top of the
filling is lightly browned and crunchy, about 30 minutes. Meanwhile, in a small saucepan, heat the marinara over low heat. When
the peppers are cooked, place one on a plate. Spoon a little marinara sauce on each one.
88
Dinner
“Chicken” & Tropical Salsa Crock-pot Vegetable

Stuffed Mushrooms Lentil Soup
Serves 1 Serves 4
- 3-4 oz Low Carb - 1/4 Cup Bell Pepper, - 1 Small Yellow Onion, - 1 Green Bell Pepper,
Chickenless Strips Chopped Diced Diced
- 3 oz Fruit Salsa - 2 Medium Portabella - 2 Summer Squash, Halved - 1 Can Diced Tomatoes
Mushrooms Lengthwise & Sliced - 3 Cups Vegetable
Thinly Broth
- 1/2 Cup Carrots, Thinly - 2 Cups Water
Sliced - 1/2 tsp Garlic Powder
- 1/2 Cup Yellow Split - 1/2 tsp Salt
Peas - Pepper (to taste)
Method: - 3/4 Cup Red Lentils
Preheat oven to 400°F. Spray a glass dish with
Pam. Lay mushrooms inside. Place 1/2 the chicken Method:
between each one and top each one with 1 1/2 Mix everything together and place into a crock
oz salsa and 1/8 cup bell pepper. Bake for 15 pot. Heat on high for 4-5 hours or on low for 8
minutes. hours.
89
Dinner
Cucumber Tapas Enchilada Casserole

Serves 1 Serves 6
Ingredients:
Ingredients: - 1/2 cup red onion, - 2 packages chickenless
- 1 cucumber - Chickenless Chicken, chopped chicken strips
- 1/4 cup green onion, - 1/2 tsp ground cumin
- 2 tsp fruit Salsa Cubed chopped - 1/2 tsp chili powder
- Avocado, Diced - 1/4 cup red bell pepper, - 2 cans green chile
diced enchilada sauce
- 1 can chopped green - 14 (6 inch) corn
chiles tortillas, cut in fourths
- 1 cup vegan cheese, - 1 tsp olive oil
divided among servings - 3 garlic cloves, minced
Method: Method:
Preheat oven to 375°F. Heat oil in skillet. Add onions, bell
Slice a cucumber into 1/2 inch thick disks. Top pepper and garlic; saute for 3 minutes. Add chilies and cook
each with fruit salsa and 1 chicken-less chicken 3 minutes. Remove from heat and stir in chopped meat-less
cube. Sprinkle a few avocado pieces on top. chicken strips. Combine cumin, chili powder, and enchilada
‘
sauce. Pour 1/3 of the sauce into a baking dish coated
in cooking spray. Arrange half the tortilla pieces over
the sauce mixture and top with onion mixture. Sprinkle
with½1/2 cup cheese. Top with remaining tortillas. Bake for
15 minutes. Sprinkle with remaining cheese, and bake for
another 10 minutes.
Calories: 287 Net Carbs: 27 g Fiber: 7.4 g Calories: 300 Net Carbs: 23 g Fiber: 7.3 g
90
Dinner
Hot & Spicy Chili Serves 2
Ingredients: - 1 Cup Kidney Beans, Drained - Quorn Grounds
- 2 Cloves Garlic - 1 Cup Canned Diced Tomatoes - Cayenne Pepper
- 1/2 tsp Garlic Salt - 2 tsp Tomato Paste - 1 Green Onion
- 1 tsp Chili Powder - 1/3 Cup Avocado
Method:
In a medium saucepan heat minced garlic over medium heat. Add 3 servings of quorn
grounds, kidney beans, tomatoes, tomato paste, chili powder, garlic salt and a pinch
of cayenne pepper. Simmer for 10 minutes. Spoon into 2 bowls. Top with chopped green
onion and avocado.
Calories: 335 Protein: 28.5 g Net Carbs: 27 G Fat: 7.5 g Fiber: 18.5 g
Lettuce Burger Roll-Ups Serves 1
Ingredients:
- 2 Lettuce Leaves - 1 Boca Burger (with 15+ G - 1/2 Stalk Celery,
- 1 tbsp Guacamole of Protein) Chopped
- 1 Roma Tomato, Chopped - 1 tbsp Hummus
Method:
Cook the meat patty and slice it into strips. Layer everything inside of the let-
tuce. Roll.
Noodles with Veggies Serves 1
Ingredients:
- 2 oz Mung Bean Noodles - 1/2 Cup Low Sugar
- 2 Cups Broccoli Marinara Sauce
Method:
Toss mung bean noodles with low sugar marinara sauce and broccoli.
91
Dinner
Portobello Pizzas Serves 1
Ingredients:
- 2 tbsp Marinara Sauce - Pizza Toppings (Spinach, - 1 Serving Veggie Crumbles
- 2 Portobello Mushrooms onion, bell pepper)
Method:
Preheat oven to 400°F. Spoon marinara sauce into portobello mushrooms. Top with your
favorite pizza toppings and veggie crumbles. Bake for 15 minutes or until tender.
Southwest “Steak” Salad Serves 2
Ingredients:
- 1 1/2 Cups Beefless Tips, - 1/2 Cup Black Beans, Drained & - 1/4 Cup Salsa
warmed Rinsed - 10 Tortilla
- 4 Cups romaine Lettuce, Chopped - 4 tbsp Guacamole Chips, Crushed
Method:
Toss everything together in a large salad bowl.
Calories: 348 Protein: 26.5 g Net Carbs: 22.5 G Fat: 13 g Fiber: 10.3 g
Spaghetti Squash Burrito Bowls Serves 1

Ingredients: - 1/4 Cup Green Onion,
- 1 Small Spaghetti Squash Chopped - 1/4 Cup Salsa
- 1/4 Cup Cilantro - 18 Pieces Chicken or - 1/2 Cup Vegan Cheese
- 1/4 Cup Black Beans Beefless Strips (Optional)
Method:
Preheat oven to 375°F. Lay foil down on a baking sheet. Cut off ends of the squash.
Slice it lengthwise and remove seeds. Place flesh down on foil and bake for 35 minutes
or until the strands are soft. Flip squash over and remove about 1/4 of the strands.
Fill with your burrito ingredients and return to the oven for 6-8 minutes.
Calories: 277 Protein: 27 g Net Carbs: 20 G Fat: 8.5 g Fiber: 13.5 g
92
Dinner
Spicy Quinoa Black Bean Burgers Serves 2
Ingredients:
- 1/2 cup red onion, diced - 1/2 cup red bell pepper, - 2 Tbsp walnuts, chopped
- 1 clove garlic, chopped finely chopped - Salt and Pepper, to taste
- 1/4 cup red pepper, finely - 1/2 tsp ground cumin - Oat or Garbanzo flour, if
diced - 1/2 cup cooked quinoa needed
- 1 jalapeno, finely diced - 1 1/2 cups black beans,
drained and mashed
Method:
Pulse everything together in a food processor. Form into patties. Add flour if needed. Lightly coat each
Patty with flour. Bake at 400°F for 20 minutes. Serve as a salad with butter lettuce, Patties (crumbled into
pieces) and burger fixings tossed together.
93
Dinner
Split Pea & “Chicken” Soup Serves 4
Ingredients:
- 1 tbsp Extra-Virgin Olive Oil - 2 Cups Dried Split Green Peas, - 2 Servings Chickenless Strips
- 1 Large Onion, Chopped Picked Over & Rinsed - 3 Cups Water
- 1/2 tsp Sea Salt - Juice of 1/2 Lemon (Reserve - 2 Cups Vegetable Stock
- 1/2 tsp Garlic Powder the Zest)
Method:
Add olive oil to a large pot over med-high heat. Stir in onions, salt and garlic powder. Cook until the onions
soften (about 2 minutes). Add the split peas and water. Bring to boil, then turn down the heat and simmer
for 20 minutes, or until the peas are mostly cooked through. Using a hand blender (or regular blender), puree
the soup completely (unless you like a chunky texture, in which case just puree half and add the unblended
back in). If you need to thin the soup out with more water (or stock) do so a bit at a time. Stir in the lemon
juice and ladle into 4 bowls. Top each with a few slices of “chicken.”
94
Dinner
Stuffed Baked Potatoes Serves 2
Ingredients:
- 1 Medium Sweet Potato - 2 Servings Ground Soy Beef - Your Choice of Dried Spices
Method:
Bake sweet potato. Slice it in half. Remove half of the flesh and smash it with spices
and ground soy beef. Place back into the potato and enjoy.
Stuffed Sweet Potatoes Serves 1
Ingredients:
- 1/2 Medium Sweet Potato, Baked - 2 Servings Chickenless Strips
- 1/4 Cup Black Beans - 1/8 Cup Salsa
Method:
Scrape out 2 tablespoons of the potato. Stir it up with the beans, chicken-less
chicken and salsa. Re-fill the potato. Serve.
Meaty Tacos Serves 1
Ingredients:
- Ground Meat Substitute - 1/4 Cup Refried Beans - 1 Slice Avocado, Chopped
- 1 Corn Tortilla - 2 tbsp Salsa
Method:
Heat 1 serving ground meat substitute and place into 1 corn tortilla with refried
beans, salsa and chopped avocado.
95
Dinner
Tempeh & Veggies Thai Coconut Soup

Serves 1 Serves 2
- 3 Cups Canned Vegetable Broth - 1/2 Cup Sliced Red Bell
- Tempeh - Tamari
- 1 Can (13.5oz) Light Pepper
- 1/2 Bell Pepper - 2 Cups Green Beans Unsweetened Coconut Milk - 1/2 tsp Ground Ginger
- 1 Leek, White Sliced Thinly - 1 tbs Scallions, Finely
- 1 1/2 Cups Chicken Substitute, Sliced
Such as Quorn - 1 tbsp Fresh Cilantro,
- 1/2 Cup Canned Baby Corn Chopped
- 1/2 tsp Sriracha - 1 tbsp Peanuts, Chopped
- 2 tbsp Fresh Lime Juice
Method: Method:
‘ Pour vegetable broth and coconut milk into 3 quart sauce
Saute half a package of tempeh with bell pep-
pot. Bring to a boil over medium heat, then reduce heat.
per and a dash of tamari. Serve with steamed Stir in leeks. Simmer 9-10 minutes, stirring occasionally.
green beans. Add the chicken substitute. Simmer soup 7-8 minutes longer.
Add baby corn and lime juice. Stir in the sriracha sauce (to
taste), red bell pepper and ginger. Simmer for 1 minute. Just
before serving, stir in scallions and cilantro, then top
with peanuts.
Protein: 28 g Fat: 14 g Protein: 14.5 g Fat: 15 g
96
Dinner
Thai Mung Bean Noodles Serves 1
Ingredients:
- 2 oz Mung Bean Noodles - 1/4 Cup Vegetable Broth - 2 tbsp Powdered PB
- 2 Cloves Garlic - 1 tbsp Peanut Butter - 1 Green Onion, Chopped
- 1/4 Cup Coconut Milk - 1 tsp Stevia - Pinch Cayenne
Method:
Cook noodles. Drain and set aside in a skillet. Saute‘ the garlic for 2 minutes in cooking spray. Add in remain-
ing ingredients and cook until the sauce is warm, lump-free and slightly reduced. Pour over the noodles.
97
Dinner
Thai Tofu with Pasta Serves 4
Ingredients: - 3 tbsp Stevia - 4 Garlic Cloves, Minced

- 1/2 Cup Vegetable Broth - 2 tbsp Rice Wine Vinegar - 8 oz Package Mung Bean
- 1/4 Chunky Peanut Butter - 2 tsp Fresh Ginger, Minced Noodles
- 1/4 Cup Low-Sodium Soy Sauce - 2 tsp Chili Paste - 1/2 lb Firm Tofu
or Tamari - 1 Cup Shredded Carrot - 1 Cup Green Onions
Method:
Combine broth, peanut butter, soy sauce, sweetener, vinegar, ginger, chili paste and garlic in a medium sauce-
pan. Cook over medium heat for about 5 minutes, or until smooth. Add tofu, onions and carrots to the sauce
and stir to coat. Cook noodles in boiling water for about 8 minutes. Drain and set aside. Pour the sauce over
the noodles and serve.
98
Dinner
Tofu Burgers Tofurkey Sandwich

Serves 1 Serves 2
- 1 Tofu Burger - Ketchup - 8 Tofurkey Slices - 2 Cups Mixed Green
- 2 Slices Lettuce - Mustard - 8 Butter Lettuce Leaves Salad
- Tomato - 2 Cups Green Beans, - 2 Slices Avocado, Chopped - 2 tbsp Low Fat
- Avocado Steamed - Mustard Dressing
Method: Method:
Place the tofu burger in-between the slices of Place 8 tofurkey slices on top of 8 butter
lettuce with a slice of tomato, avocado, ketch- lettuce leaves with avocado and mustard. Serve
up and mustard. Serve with 2 cups of steamed with 2 cups of a mixed green salad with low fat
green beans. dressing.
99
Dinner
Vegan Protein Alfredo Zucchini Black Bean Burgers

Over Pasta Serves 2
Serves 4
Ingredients:
- 1/2 Head Cauliflower, - Salt & Pepper (to Ingredients:
about 2 Cups taste)
- 1 Cup Shredded Zucchini, - 1/2 tsp Garlic Powder
- 1 Cup White Beans (Drained - 6 Cups Broccoli, Steamed
& Rinsed) - 2 tbsp Sun-dried Patted Dry - 2 Slices Vegan Bread
- 1-1 1/4 Cup Almond Milk Tomatoes, Packed in Oil, - 1 Cup Black Beans (Rinsed - 1 tbsp Mustard
- 2 tbsp EVOO Chopped & Drained) - 6 tbsp Ground Flax
- 1 Large Shallot - Dash Nutmeg
- 1 Clove Garlic, Minced
Method:
Cut the cauliflower into large florets and steam
Method:
them until soft. Saute‘ the shallot and garlic in a In a medium bowl, add all the ingredients. Mash
pan coated with cooking spray for 2 minutes. Place together with a fork and let sit for 10 minutes.
the cooked cauliflower in a blender along with the Form into 2 large or 4 small patties. Spray each
‘
white beans, almond milk, sauteed shallot/garlic, side with cooking spray and grill until golden on
oil and a dash of nutmeg. Blend until smooth. Season each side. Serve open-face on bread with mustard.
to taste with sea salt and pepper. Pour over the
broccoli. Sprinkle tomatoes on top.
Calories: 240 Net Carbs: 18 g Fiber: 9 g Calories: 280 Net Carbs: 22.5 g Fiber: 8 g
Protein: 10 g Fat: 12 g Protein: 16.5 g Fat: 17 g
100
Snacks
101
Snacks
Apples & PB Serves 1
Ingredients:
- 2 tbsp of Peanut Butter - 4 tbsp Almond Milk or Water
- 1 Small Apple, Sliced - 2 tbsp Protein Powder
Method:
Microwave peanut butter with almond milk or water. Stir in protein powder. Drizzle
over apple slices.
Avocado-Hummus Wrap Serves 1
Ingredients:
- 1 Low Carb Tortilla or - 3 tbsp Smashed Avocado - 1/2 Cup Lettuce, chopped
Flatbread - 1/2 Roma Tomato, Chopped - 3 tbsp Hummus
Method:
Smear the avocado and hummus inside tortilla. Fill with tomato and lettuce. Roll up.
Banana Cookie Bites Serves 1
Ingredients: - 1 tsp Vanilla Extract - 1 tsp Stevia

- 1 Ripe Banana - 2 tbsp Non-Dairy Chocolate
- 1/2 Cup Dry Oats Chips
Method:
Smash the banana. Stir in remaining ingredients. Form into 4 balls. Freeze for 10
minutes. Store in fridge.
102
Snacks
Baked Apples Serves 2
Ingredients:
- 2 Medium Firm Apples - 1 tsp Vanilla Extract - 1 Cup Unsweetened
- 1/2 Cup Rolled Oats - 1 tsp Cinnamon Coconut or Almond
- 1 Scoop Vegan Vanilla Protein - 2 tbsp Raisins or Dates Milk
Powder - 1 tbsp Chia Seeds or Flax - Stevia
Method:
Preheat oven to 350°F. Wash and core the apples, creating a well. Stir remaining in-
gredients together. Place apples in two small bowls sprayed with cooking spray. Fill
the apples with mixture and pack down the tops. Let any remaining filling spill over
the sides. Bake for 40-45 minutes.
Baked Edamame Serves 1
Ingredients:
- 1/2 Cup Vegan Parmesan - 1 tbsp Nutritional Yeast - Salt & Pepper, To Taste
Cheese - 1 Cup Shelled Edamame
Method:
Preheat oven to 400°F. Spray a nonstick baking sheet with cooking spray. Lay edama-
me on baking sheet. Sprinkle the cheese, yeast, salt and pepper on top. Bake for 13-15
minutes.
Calories: 334 Protein: 20 g Net Carbs: 15 G Fat: 15 g Fiber: ? g
Blueberry Almond Smoothie Serves 1
Ingredients: - 1 Cup Almond Milk - Stevia

- 1 Scoop Vegan Vanilla - 1/2 Cup Frozen Blueberries - 2 Cups Ice
Protein Powder - 1 tbsp Shredded Coconut
Method:
103
Snacks
Broiled Bananas Serves 1
Ingredients:
- 1 Small Banana - 1 tbsp Peanut Butter
- 1 tbsp Coconut - 2 tbsp Vegan Protein Powder
Method:
Slice open a small banana. Spread each side with 1/2 tbsp of peanut butter. Sprin-
kle with coconut and protein powder. On a low rack, broil for 5 minutes or until
toppings are well browned.
Brown Rice Cake ‘N Butter Serves 1
Ingredients:
- 1 Brown Rice Cake - 1 Serving Chickenless - 3 Strawberries, Sliced
- 1 tbsp Almond Butter Chicken Strips
Method:
Spread almond butter on brown rice cake. Slice strawberries and place on top. Eat
chicken strips on the side.
Brown Rice Cake Stack Serves 1
Ingredients:
- 1 Brown Rice Cake - 2 tbsp Vegan Yogurt
- 1 tbsp Almond Butter - 1/4 Cup Blueberries
Method:
Smear brown rice cake with almond butter. Pour vegan yogurt on top. Top with
blueberries
104
Snacks
Brown Rice Cake with PB & Vegan Burger Patty Serves 1
Ingredients:
- 1 Brown Rice Cake - 1 Vegan Burger Patty
- 1 tbsp Peanut Butter
Method:
Spread peanut butter on brown rice cake. Eat vegan burger patty on side.
Cherry Protein Shake Serves 1
Ingredients:
- 2 Cups Ice - 1/2 Cup Frozen Cherries - 1 Scoop Vegan Vanilla
- 1 Cup Almond Milk - 1 tbsp Flax Protein Powder
Method:
Chia Chocolate Mousse Serves 4
Ingredients:
- 1 Cup Full Fat Coconut - 1/2 Cup Unsweetened - 1 Scoop Vegan Chocolate
Milk Vanilla Almond Milk Protein Powder
- 1/4 Cup Chia Seeds - 2 tbsp Cacao Powder - 1/4 Cup Stevia
Method:
Whisk all ingredients together. Chill in fridge for 3-4 hours. Serve.
105
Snacks
ChickenLess Patty & Broccoli Serves 1
Ingredients:
- 4 Celery Stalks - 4 tbsp Hummus
- 1 Cup Broccoli - 1 Chickenless Patty
Method:
Take the celery stalks and load with hummus. Serve with broccoli (raw or steamed)
and a heated chickenless patty.
Chocolate Brownies Serves 8
Ingredients: - 1/2 Cup Rinsed & Drained - 1 tbsp Cocoa Powder

- 1 Cup Raw Walnut Pieces Black Beans - 1/4 Cup Stevia
- 1 Cup Medjool Dates, Pits - 1/2 Cup Vegan Chocolate - Pinch of Sea salt
Removed Vegan Protein Powder - 1 tbsp Water, if needed
Method:
Blend the walnuts until you get fine crumbs. Add everything else to the food pro-
cessor until smooth. Press firmly into an 8x8” baking pan. Chill for 2 hours.
Calories: 206 Protein: 6.3 g Net Carbs: 19 G Fat: 11 g Fiber: 5 g
Chocolate chia Seed Pudding Serves 2
Ingredients: - 2 tbsp Stevia - 1 tsp Vanilla Extract

- 3 tbsp Unsweetened Cocoa - 3/4 Cup Unsweetened - 1/8 tsp Sea Salt
Powder Coconut or Almond Milk - Pinch Cayenne Pepper
- 1/4 Cup Chia Seeds - 1 Scoop Vegan Chocolate - 1/4 Cup Strawberries,
Protein Powder Chopped
Method:
Mix everything together and chill for 2 hours. Top with chopped strawberries.
106
Snacks
Chocolate Coconut Mocha Shake Serves 1
Ingredients:
- 2 Cups Ice - 1 Scoop Vegan Chocolate - 1 tbsp Shredded
- 1 Cup Coffee (or Almond Milk) Protein Powder Coconut
Method:
Chocolate Covered Strawberry Protein Shake Serves 1
Ingredients:
- 2 Cups Ice - 1/2 Cup Strawberries - 1 Scoop Vegan Chocolate
- 1 Cup Almond Milk - 1 tbsp Almond Butter Protein Powder
Method:
Chocolate Stuffed Strawberries Serves 2
Ingredients:
- 8 Strawberries, Stems off - 1 Scoop Vegan Chocolate - 4 tbsp Unsweetened
& Hulled Protein Powder Almond Milk
- 1 tsp Nut Butter - Pinch Stevia
Method:
Stir protein powder, milk and Stevia together until it forms a pudding-like consis-
tency. Add more liquid if needed. Fill each berry.
107
Snacks
Cookie Dough Balls Serves 12
Ingredients: - 1 tsp Stevia - 1/2 cup Dried Shredded
- 2 tbsp Coconut Powder - Pinch Cayenne Coconut, Low Fat
- 2 Scoops Vegan Protein - 1/2 Cup Finely Ground Flax - 2 tbsp Hemp Seeds
Powder (Vanilla or Chocolate) - 1/2 Cup Natural - 1/4 Cup Unsweetened
- 3 tbsp Cacao Powder Almond Butter Carob Ships, Optional
Method:
In a medium bowl, whisk together the coconut flour, protein powder, cacao powder, stevia and cinnamon.
Add the flax, hemp seeds, nuts and carob chips. Stir to distribute the seeds and chips evenly. In a small
pot melt together the nut butter and coconut oil over very low heat, stirring constantly. Remove from
heat and stir in vanilla and almond milk until smooth. Pour the nut mixture over the dry ingredients and
stir well to combine. Using a tablespoon, scoop the dough and form into balls. Refrigerate.
Calories: 174 Protein: 7.5 g Net Carbs: 4 G Fat: 13 g Fiber: 5 g
‘ & Hummus
Crudite Serves 1
Ingredients:
- 2 Cups Raw Green Veggies - 4 tbsp Hummus
(Such as Zucchini, Celery &
Cucumber)
Method:
Eat veggies with hummus.
Date Shake Serves 1
Ingredients:
- 1 Cup Almond Milk - 1 Scoop Vegan Vanilla - Stevia, To Taste
- 2 Dates Protein Powder - Cinnamon, to Taste
- 2 tbsp Almonds
Method:
108
Snacks
Dipped Banana Serves 1
Ingredients:
- 1 Small Banana, Sliced - 2 tbsp Hemp Seeds - 1 tbsp Almond Butter
Method:
Slice Banana. Spread almond butter on slices. Dip in hemp seeds
Dipped Strawberries Serves 1
Ingredients:
- 6 Strawberries - 1 tbsp Almond Butter - 2 tbsp Hemp Seeds
Method:
Cut off tops of strawberries. Spread top with almond butter. Dip in hemp seeds
Fruit & Protein Serves 1
Ingredients:
- 1/2 Cup Strawberries - 1 tbsp Shredded Coconut - 1/3 Cup Pineapple
- 1/3 Cup Mango - 1 Chickenless Patty - 1/4 Cup Blueberries
Method:
Make a fruit salad with strawberries, mango, pineapple and blueberries. Sprinkle
coconut on top. Serve with a chicken-less patty on the side.
109
Snacks
Green Drink Serves 1
Ingredients:
- 1/2 Cup Kale - 2 Apple Slices - 3/4 Cup Soft Tofu
- 1 Celery Stalk - 1 tbsp Lemon Juice - Stevia, to Taste
Method:
Juice or Blend all ingredients together until smooth.
Greek Salad Mash Serves 1
Ingredients:
- 2 Cups Spinach - 1 tbsp Lemon Juice - 1/2 Cup Garbanzo Beans
- 1/4 Cup Hummus - 4 Kalmamata Olives, Sliced - 1 Tomato, Diced
Method:
In a bowl, mix together spinach, hummus, garbanzo beans, kalmamata olives, tomato
and lemon juice.
Non-Dairy Yogurt Parfait Serves 1
Ingredients:
- 1/2 Scoop Vegan Protein - 1 Serving Non-Dairy Yogurt - 1/8 Cup Hemp Seeds
Powder - 1/3 Cup Blueberries
Method:
Stir protein powder into non-dairy yogurt. Top with blueberries and hemp seeds.
110
Snacks
Oreo Shake Serves 1
Ingredients: - 1/2 Scoop Vegan Vanilla - Dash Vanilla Extract

- 3/4 Cup Unsweetened Vanilla Protein Powder - 1 tbsp Cacao Nibs
Almond Milk - 1/2 Scoop Vegan Chocolate - 1 Cup Ice
- 1/2 Frozen Banana Protein Powder - 1 tbsp Zero-Calorie
Stevia
Method:
Blend everything but cacao nibs until smooth. Pulse in cacao nibs.
PB&J Shake Serves 1
Ingredients:
- 1 Scoop Vegan Vanilla or - 1/2 Cup Frozen - 1 tbsp Peanut Butter
Berry Protein Powder Strawberries - 1 Cup Ice
- 1 tbsp Stevia - 1 Cup Water
Method:
Peaches ‘N Cream Smoothie Serves 1
Ingredients:
- 1 Cup Frozen Peaches - 1 Cup Unsweetened Almond - 1 Scoop Vegan Vanilla
- 1 tbsp Flax Milk Protein Powder
- Stevia to Taste
Method:
111
Snacks
Pepperoni Pizza & Side Salad Serves 1
Ingredients: - 8 Slices Tofurky Pepperoni

- 1 Low Carb Tortilla - 2 tbsp Low Sugar Tomato - 1 tbsp Low-Fat
- Lettuce Sauce Vinaigrette
- Tomatoes - Cucumbers - 1/3 Cup Vegan Cheese
Method:
Preheat oven to 400°F. Spoon tomato sauce over the tortilla. Sprinkle with cheese.
Top with pepperoni. Bake for 9-10 minutes. Toss lettuce, cucumbers, tomatoes and
low-fat vinaigrette for a small green side salad on the side.
Protein Apple dip Serves 2
Ingredients: - Sprinkle Cinnamon,

- 1 Cup Unflavored Non-Dairy - 1 Serving Vegan Vanilla Nutmeg and Stevia, To
Yogurt Protein Powder Taste
- 2 tbsp Almond Butter - 2 tbsp Almond Milk - 1 Apple, Sliced
Method:
Stir yogurt through cinnamon until smooth. Dip apples into the dip.
Protein Balls Serves 1
Ingredients:
- 6 Dates - 2 Scoops Vegan Protein - 1/4 Cup Unsweetened
- 3 tbsp Almond Butter Powder Shredded Coconut
Method:
Toss dates, shredded coconut, protein powder, almond butter and enough water to
make a thick dough into a food processor. (Start with 1/8 cup and add more by the
potableness until desired consistency is reached). Roll into 1 inch balls.
112
Snacks
Protein Cookies Serves 10
Ingredients:
- 2 Ripe Bananas, Mashed Until - 2/3 Cup Unsweetened - 1 tsp Vanilla Extract
Smooth & Creamy Applesauce - 1 1/2 Cups Old
- 1/3 Cup Peanut Butter - 1 Scoop Vegan Vanilla Protein Fashioned Oats
- 1/4 Vegan Chocolate Chips Powder - 1/4 Cup Walnuts,
Method: Chopped
Preheat oven to 350°F. In a large bowl, mix mashed banana and peanut butter until completely
combined. Add in applesauce, vanilla protein powder and vanilla. Mix again until completely
combined. Add in the oatmeal and nuts and combine. Stir in the chocolate chips. Refrigerate
dough for 10 minutes. Drop cookie dough by the spoonful onto a parchment paper lined cookie
sheet and flatten cookies into circles.
Calories: 157 Protein: 6.4 g Net Carbs: 14 G Fat: 8.2 g Fiber: 3.4 g
Protein Shake (Coconut Water) Serves 1
Ingredients:
- 1 Scoop Vegan Protein - 1/3 Cup Frozen Mixed - 2 Cups Ice
Powder Berries - 1 Cup of Coconut Water
- 1 tsp Almond Butter
Method:
Pumpkin Mousse Serves 1
Ingredients: - 1/2 Scoop Vanilla Protein - 1/2 Cup Pumpkin Puree

- 2 Dates Powder - Stevia, To Taste
- 1/4 Cup Hot Water - 1 tbsp Almond Butter - Cinnamon, To Taste
Method:
Soak 2 dates in the hot water (use the liquid). Blend Dates, pumpkin puree, vanilla
protein powder, almond butter, stevia and cinnamon.
Calories: 324 Protein: 12.3 g Net Carbs: 38 G Fat: 11 g Fiber: 11.6 g
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Snacks
Pumpkin Protein Shake Serves 1
Ingredients:
- 2 Cups Ice - 1/4 Cup Canned Pumpkin - 1 Scoop Vegan Vanilla
- 1 Cup Unsweetened Almond - 1 tbsp Almond Butter Protein Powder
Milk
Method:
Quick Quesadilla Serves 1
Ingredients:
- 1 Low Carb Tortilla - 1 Serving Chickenless
- 1/4 Cup Vegan Cheese Chicken
Method:
Heat tortilla in a medium pan. Sprinkle cheese and chicken inside. Fold. Cook on both
sides until lightly browned.
Raw Cookie Dough Protein Bites Serves 1

- 1/2 tsp Butter Extract
Ingredients: - 2 Scoops Vegan Vanilla - Pinch Sea Salt
- 1/2 Cup Cashews Protein Powder - 2-4 tbsp Almond Milk
- 1/4 Cup Rolled Oats - 1/2 tsp Vanilla Extract - 1/4 Cup Vegan Chocolate
- 1/4 Cup Oat Flour - 3 tbsp Stevia Chips
Method:
Process cashews in a food processor until smooth like nut butter. Add oats through sea
salt plus 2 tablespoons milk. Process. Dough will be thick. Continue adding almond milk until
sticky dough consistency is reached. Let cool. Stir in chocolate chips. Form into balls. Store
in fridge.
Calories: 183 Protein: 6.75 g Net Carbs: 8.6 G Fat: 6.6 g Fiber: 4 g
114
Snacks
Small Banana with Nut Tofurky Roll Ups

Butter Serves 1
Serves 1
- 1 Small Banana, Sliced - 2 tbsp Nut Butter - 1/4 Cup Vegan Cheese - Bell Pepper, Sliced
- 8 Slices Tofurky - Hummus
Method: Method:
Spread 1 slice with nut butter and place other slice Sprinkle vegan cheese inside slices of tofurky.
on top. Lay bell pepper slices inside with a teaspoon of
hummus in each. Roll and eat.
115
Snacks
Vegan Nice Cream Serves 2
Ingredients:
- 2 Cups Frozen Strawberries - Stevia, To Taste - 2 Scoops Vegan Berry
- 1 Frozen Banana, Chopped - 4 tbsp Slivered Almonds Protein Powder
Method:
Blend the fruit in a high powered food processor for 1 minute. Add Stevia and protein
powder and continue processing until smooth and fluffy, like ice cream. Top each one
with 1 tablespoon almonds.
Vegan Protein Shake (Almond Milk) Serves 1
Ingredients:
- 1 Cup Unsweetened Almond - 1 Scoop Vegan Vanilla - 1/2 Banana
Milk Protein Powder - 2 Cups Ice
Method:
Vegan Protein Shake (Coconut Milk) Serves 1
Ingredients:
- 2 Cups Ice - 1 Cup Unsweetened Coconut - 1 Scoop Vegan Vanilla
- 1/2 Banana Milk Protein Powder
Method:
116
Snacks
Vegan Tofu Scramble Serves 6
Ingredients: - 1 Small Green Bell Pepper, - 1/2 tsp Ground Cumin
- 2 14-oz Blocks Extra-Firm Finely Chopped - 1-1/2 tsp Garlic
Tofu - 1 Small Red Bell Pepper, Powder
- 2 tbsp Coconut Oil Finely Chopped - 1 15oz Can Black Beans,
- 1 Small Onion, Chopped - 1/4 Cup Fresh Cilantro, Rinsed & Drained
Method: Coarsely Chopped - Salt & Pepper
Place tofu on a plate lined with several layers of paper towels (to absorb liquid). Using a fork, smash
tofu. Heat oil in a large skillet over medium-high heat. Add onion and peppers. Cook, stirring occasionally,
Until softened (3-4 minutes). Stir in cumin and garlic powder. Cook about 1 minute. Stir in tofu and add the
beans. Cook, stirring often, until heated through (1-2 minutes). Stir in cilantro. Season with salt & pepper.
Top with avocado.
Veggie Meatball Skewers Serves 1
Ingredients:
- 1 Serving Veggie Meatballs - 1 tbsp Peanut Butter - Pinch Cayenne Pepper
(such as Amy’s) - 2 tbsp Unsweetened Almond
- 1 Persian Cucumber, Sliced Milk
Method:
Heat the meatballs. Alternate one meatball and one cucumber slice On a skewer.
Heat the peanut butter and milk until warm. Stir in cayenne. Drizzle over skewer.
Veggie Shrimp Salad Serves 1
Ingredients: - 3 tbsp Green Onions,

- 2 Cups Spinach - 2 tbsp Low Fat Dressing Chopped
- 6 Veggie Prawns - 1 Cup Sliced Mushrooms - 1 Tomato, Chopped
Method:
Toss salad ingredients together with dressing. Top with prawns.
117
Snacks
Veggies & Hummus Serves 6
Ingredients:
- 4 tbsp Hummus - 1/2 Bell Pepper, Sliced - 1 Celery Stalk,
- 1 Persian Cucumber, Sliced - 1 Zucchini, Sliced Sliced
Method:
Dip veggies in hummus.
Very Berry Protein Yogurt Serves 1
Ingredients:
- 1/2 Cup raspberries, - 1 Scoop Vegan Berry or - 1 Container Raspberry
Smashed Vanilla Protein Powder Vegan Yogurt
- 1 tbsp Walnuts, Crushed
Method:
Mix the raspberry vegan yogurt, protein powder and smashed raspberries. Top with
walnuts.
Yogi-Berry Shake Serves 1
Ingredients:
- 1 Scoop Vegan Berry - 1 Cup Ice Cubes - 1 Container Vegan Yogurt
Protein Powder - 1/2 Cup Blueberries - 1/4 Cup Water
Method:
Calories: 190 Protein: 27.5 g Net Carbs: 19.5 G Fat: 1 g Fiber: .2 g
118

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op.41 Breakfast Recipes

op.57 Lunch Recipes

op.101 Snack Recipes

sugar processed grains

Alright, are you ready? Let’s get started!’

Carbs Protein Fat

Simple carbohydrates are considered unhealthy

- Oils (olive, soybean, - Commercial-Baked Goods

The key to maintaining

Gaining Weight Losing Weight

Percent Daily Values (%DV)

Select foods low in

- Order low-calorie beverages such as water, tea

- Don’t stress out over the occasional

- Tune into your senses—focus on each bite of food.

- Eat when you’re hungry, NOT when you are

- Be aware of how you feel after you have eaten:

Are you satisfied, energized or tired?

Protein Fat Carb

1 Vegan Yogurt with 2 Cups Broccoli &

4 oz Mung 1/2 Cup Pasta Sauce with

1 Serving Chickenless 1 tbsp

Boca Burger 1 Serving Veganaise 1/2 Bun or Bread

1 Serving Veggie 1 tbsp

1 Serving Tempeh 1/8 Cup Pistachios 1/4 Cup Quinoa

1 Quorn Brand 1 tbsp

1 Bag Frozen 2 Packages 1 Can Unsweetened Vanilla Extract

p. 117 p. 107 p. 114 p. 105 p. 108 p. 113 p. 102

Vegan Tofu Chocolate Covered Pumpkin Protein Cherry Protein

ChickenLess Salad with Asian Cabbage

p. 116 p. 109 p. 109 p. 115 p. 113 p. 108 p. 118

1 Bag Frozen 2 Packages 1 Can Unsweetened Vanilla Extract

p. 117 p. 107 p. 114 p. 105 p. 108 p. 113 p. 102

Vegan Tofu Chocolate Covered Pumpkin Protein Cherry Protein

ChickenLess Salad with Asian Cabbage

p. 116 p. 109 p. 109 p. 115 p. 113 p. 108 p. 118

Veggies Canned Goods & ETC

1 Black Bean Patty Grains Coconut Oil

p. 104 p. 112 p. 110 p. 106 p. 106 p. 107 p. 103

p. 110 p. 104 p. 111 p. 111 p. 115 p. 109 p. 107

1 Black Bean Patty Grains Coconut Oil

p. 104 p. 112 p. 110 p. 106 p. 106 p. 107 p. 103

p. 110 p. 104 p. 111 p. 111 p. 115 p. 109 p. 107

Apple Chia Parfait Apple Pie Protein Shake

Berry Protein Waffles Blueberry ‘N Butter Oats

Breakfast Bars Makes 5 Bars, Serves 5 (1 Bar Each)

Ingredients: - 1/2 tsp Cinnamon

Calories: 254 Protein: 10 g Net Carbs: 22 g Fat: 12 g Fiber: 4 g

Buckwheat Pancakes Serves 1

Calories: 285 Protein: 21.5 g Net Carbs: 14 g Fat: 21 g Fiber: 10 g

Chai Latte Oats Easy Sweet Potato Pancake

Calories: 212 Protein: 17 g Net Carbs: 21 G Fat: 4 g Fiber: 10 g

Garden Burger Breakfast Burrito Serves 1

Calories: 334 Protein: 19 g Net Carbs: 30 G Fat: 11 g Fiber: 20.5 g

Green Protein Smoothie Serves 1

Calories: 276 Protein: 12 g Net Carbs: 20 G Fat: 15 g Fiber: 3 g

Calories: 210 Protein: 20 g Net Carbs: 17 G Fat: 5.5 g Fiber: 7 g