TransformNation - VEGAN RECIPE GUIDE

Vegan
Recipe Guide
The recipes provided herein contain ingredients that may cause allergic reactions in certain individuals. These recipes
are only suggestions. DO NOT make a recipe that contains ingredients you may be allergic to. If you are unsure about
potential allergic reactions please consult your family physician. If you would like advice on how to replace certain
ingredients feel free to post in the TFN TEAM Facebook group or email support@transformnation.tv
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Author’s Disclaimer:
The authors of the TransformNation Beginner Program and Recipe Guide are not doctors. The advice the authors provide
herein, is based on years of practical application, dealing with the needs of their own health and physique as well as the
needs of others. Any recommendations the authors may make to you regarding diet, including, supplements and herbal
or nutritional treatments must be discussed between you and your doctor(s) to ensure protection for client and TN TEAM
Inc..
PHASE 1 VEGAN RECIPE GUIDE Index 3
Table of Contents
WELCOME WEEK B
Welcome to the TEAM! 4 Grocery List 37
How to Use This Guide 5 Two-Day Prep Schedule 38
Meet Your Coach 6 Two-Day Meal Prep Instructions 39
Meet Your Nutritionist 7 One-Day Prep Schedule 43
Meet Your Spirit Guides 8 One-Day Meal Prep Instructions 44
Your Phase 1 Schedule 9
Your Meals Explained 10 WEEK B RECIPES
Vegan Breakfast Hash 48
WEEK A Blueberry Protein Muff ins 49
Grocery List 12 Vanilla Almond Cranberry Protein Bars 50
Two-Day Prep Schedule 13 Silken Chocolate Tofu Pudding 51
Two-Day Meal Prep Instructions 14 Vegan Southwest Nourish Bowl 52
One-Day Prep Schedule 18 Tempeh Bacon Cobb Salad 53
One-Day Meal Prep Instructions 19 Quinoa Edamame & Corn Salad 54
Ranch-Flavored Roasted Edamame 55
WEEK A RECIPES BBQ Tofu & Pineapple Rice 56
Baked Banana Protein Oatmeal 24 Butternut Macaroni & “Cheeze” 57
Broccoli “Cheeze” & Bacon Breakfast Muff ins 25 Chickpea Flour Margherita Pizza 58
Peanut Butter Protein Balls 26 Crispy Sesame Tempeh Stir-f ry 59
Tropical Protein Smoothie 27
Mediterranean Nourish Bowl 28
Edamame Peanut Noodle Bowl 29
High-Protein Hummus & Veggies 30
Quinoa Black Bean Burgers & Guacamole 31
Lentil Loaf & Brussels 32
Chili-Stuffed Sweet Potatoes 33
Ultimate Vegan Nachos 34
Spinach Alf redo Noodles 35
PHASE 1 VEGAN RECIPE GUIDE How to Use This Guide 4
Welcome to the Team!

Hey girl! I'm SO excited that you have taken that next step toward your goals and
have officially committed to your transformation. Since transforming my own body,
I've dedicated my life to helping women just like YOU get results and keep them! I’m
on a mission to stop the confusion, stop the overwhelm, and make fitness education
accessible to all women.
With our Beginner Program, we're going to start with a simple, easy-to-follow meal
plan and then progress to a flexible approach to dieting. Flexible dieting is scientifically
proven to support muscle building and promote a healthy relationship with food while
achieving next level results. Before we get into flexible dieting, we need to create
habits that will set you up for success. That's why I created this Recipe Guide in the first
place.
This Recipe Guide will teach you the basics of meal planning, preparation, and eating
consistently. I hope that by the end of Phase 1 you'll develop a healthier relationship
with food and see each meal as a source of fuel that drives you closer towards your
goals.
Remember, we aren't here to be perfect. Progress looks different on everyone. We're

here to simply try our best and become the best versions of ourselves, whatever that
may be. So let's get started, and welcome to the TEAM!
Love and Light,

Abby
How To Use This Guide

Welcome to the TransformNation Recipe Guide! This guide is your starting point. These next
four weeks, we're going to focus on creating healthy habits in the kitchen that will set us up for
long-term success.
You've probably noticed that our nutrition goals and meal plans are the same for all members
this month. THIS IS A GOOD THING. Through our years of experience, we’ve found that jumping
right into calorie and macro tracking is often more overwhelming than it is encouraging. Our
goal is to master our nutrition so we can achieve a balance between our daily routine and long-
term fitness goals.
You can try every internet workout plan, do hours of cardio a day, and lift the heaviest weights,
but without proper nutrition you’ll never achieve the next level results you’re after.
Here’s the cold, hard truth: you can’t out train a bad diet. You need to get your diet in check…
just not in the way you’ve been taught. As a member of the TEAM, you’ll learn how to fuel your
body with the right number of calories and the right combination of protein, carbohydrates,
and fats so that you get the most f rom each and every workout.
This first month is going to be full of new (maybe scary) experiences. You’ve been told to
restrict calories, cut carbs, or give up your favorite foods. No more of that. All you need to do is
take our hand and trust us as you start this journey.
WH AT TO FO CUS O N
Progress comes down to consistency over time, so we’re spending this month building habits
that will make eating nutritious meals easy and delicious. Over time, these small conscious
changes will compound into HUGE momentum towards your goals.
If there's one thing you should focus on this month, focus on being consistent with your
nutrition. It sounds simple enough, but this is often the hardest habit to tackle. Social events,
emotional eating, or simply having to cook for the entire family makes it challenging for us to
work toward our personal goals.
This is why this first month we’re focusing on meal prep and having healthy options ready.
Once you master these basics, calorie tracking will become a breeze to learn, and you'll
become unstoppable as you work towards your goals.
Meet Your Coach

In case we haven't met on Instagram or YouTube, I’m Abby Pollock!
I’m an engineer turned transformation specialist,

and I’ve personally experienced both weight loss
and muscle gain transformations.
I graduated in mechanical engineering with a

minor in bioengineering. From there, I furthered
my nutrition knowledge by pursuing the
Precision Nutrition coaching certification
Through my own struggles, I realized my calling

was to help others regain control over their
lives, starting with fitness. In 2016, I founded
TransformNation. My mission was simple: to
help people feel in control and in love with their
bodies again.
I believe in taking the minimalist approach

when it comes to diet and training. Fitness is not as hard as the industry makes it
out to be. You don’t need to buy program after program to get results. You just need
to understand the “why” behind what you’re doing, so you can apply the right tools
at the right times to move progress in the direction you want.
I can't wait to see your takes on our recipes! Share them with me on Instagram by
tagging @abby and @tf n_team and using the hashtag #TFNTEAM.
Let's get started!

Abby
Meet Your Nutritionist

Hi there, I'm Sarah Wilkins, the creator behind all the recipes you'll be meal prepping and
eating!
I first realized my passion for nutrition in college, where

I switched majors from Mechanical Engineering to
Dietetics (Food & Nutrition Science). After graduating
with high honors, I started my nutrition counseling
business, No Excuses Nutrition. I went on to compete
in NPC Bikini and become nationally-qualified, only to
decide competing was not for me. I wanted to focus
more on overall fitness and health while helping others
do the same!
With this goal in mind, I write science-based articles for

several websites, share healthy recipes on my IG page
(@no_excuses_chick) and blog, and provide personalized
nutrition and macro coaching for a limited number of
clients. I didn't always know how to cook, let alone meal
prep, but I learned, and YOU can too!
Being a mom of two (with a third baby on the way) plus a husband who works full-time, I'm
huge on making "healthy" easy, affordable, and sustainable. That's why I am so delighted to
partner with Abby and TransformNation! This approach is not a diet, it's a lifestyle. It's not
just a transformation, it's something you can sustain and share with your family - all while
enjoying good food, progressing in fitness, and living your life.
I can't wait for you to get started!
From my kitchen to yours,

Sarah
Meet Your Spirit Guides

Why hello there, young grasshopper.
Meet the spirit guides of TransformNation!
Hi, I'm D.C. - I'm the cutest one on the

TEAM (or so they say). Most days, I prefer
to hang out on Abby's lap, being the
cute furrito that I am. I was actually the
mastermind of this entire TFN operation.
Don't let them fool you!
My name is Murphy and I'm the talented

one. I spend most of my days smelling
D.C.'s farts and stealing pets f rom anyone
who dares make eye contact. I mean it...
Look me in the eyes and I will hypnotize
you into petting me! You've been warned.
Wazzup! My name is Riker and all I want

in life is to play. I have no idea how I got
here, living at TEAM HQ, but I know I am
#blessed. My goal in life is to become
best f riends with D.C. I just wish he would
accept me for who I am.
We're here to help all those who embark on the path towards TFN
TEAM enlightenment reach their fitness goals by being your furry-faced
cheerleaders. Welcome new friend, you've joined the pack!!
Your Phase 1 Schedule

Our Recipe Guide is designed to ease you into a healthier routine around food. Our goal is to
make meal prep a habit so we always have healthy options ready.
We’ll start you off with a grocery list that's broken down by the amounts you'll need for an entire
week of meals. Our goal is to make this meal plan accessible for everyone, so if you’re on a tight
budget we've noted which items are optional, as well as included additional instructions in our
recipes on where you can omit or substitute certain ingredients.
If you’re new to meal prep, we recommend starting out with the two-day schedule to help
reduce the overwhelm. We’ve also included a one-day schedule for those who are comfortable
with meal prep or would like to knock out a full week’s worth of meals in one day.
That said, we’ve created our recipes with the busy woman in mind. Each recipe includes meal
prep instructions so you can make a few servings when preparing one recipe.
If you’ve never meal prepped before, this isn’t as scary as it sounds. All this means is that you’re
cooking between 2-5 portions of each meal once or twice a week, instead of one portion 2-5
times per week.
When you meal prep, you might add on 15 minutes chopping extra veggies for all your portions,
but this is way less time than you would spend cooking the same meal from scratch multiple
times in a week.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

WEEK A
WEEK B
WEEK A
WEEK B
Your Meals Explained

The meal structure we use will help you plan your meals and make the best food choices for your
goals. No more guesswork!
R EG U L AR MEALS (M)
These are your main meals. If it’s a workout day, you’ll have two of these and one post-workout
meal. If it’s a rest day, you’ll have three of these and no post-workout meal. It doesn’t matter
what time of day you have your regular meals as they’ve got a balance of protein and healthy
fats, with just enough carbs to give you a boost without making you feel sleepy.
P O ST-WO RKO UT ( PW )
Fuel those muscles by eating a protein-packed and higher carb post-workout meal. These
meals are designed to replenish your muscle energy stores and kickstart the muscle building
process. Aim to eat PW meals within 60 minutes of completing your workout, but if that's not
possible, don't sweat it. Just get that meal in when you're able to after your training session.
S N AC KS (S)
YAY SNACKS! Just like your regular meals, these contain a balanced amount of nutrients. The
key difference is that they’re smaller, less filling, and easier to eat on-the-go.
PHASE 1 VEGAN RECIPE GUIDE 11
Week A
k
PHASE 1 VEGAN RECIPE GUIDE Week A Meal Plan 12
Week A Grocery List

PR OTE IN DRY GOODS
Veggie bacon Corn tortillas (2 small)
Vanilla protein powder (<5g carbs and <3g fat / serving) Rolled oats (1 ½ cup)
Creamy peanut butter (16 oz)
Peanut butter powder (1 cup)
DA I RY ALTERNATIVES Quinoa (¾ cup dry)
Unsweetened almond milk (half gallon) Dry brown lentils (¾ cup)
Unsweetened coconut milk (half gallon) Dry soba noodles (3.5 oz)
Vegan cheddar shreds * Dry edamame or adzuki bean pasta (4 oz)
Vegan buttery spread * Ketchup
Vanilla dairy-free yogurt, like Silk brand (5.3 oz) Black beans (3 cans)
Chickpeas/garbanzo beans (4 cans)
PR O D U C E Kidney beans (1 can)
Sweet potatoes (2 small ~5 oz each) Diced tomatoes (1 can)
Red onion (2 medium) Sweet corn
Carrots (2 medium) Olive oil
Spinach (8 cups) Sweet chili sauce
Tomatoes (2 medium) Reduced sodium soy sauce
Brussels sprouts (2 cups) Tahini
Cucumber Hemp hearts (1 ¾ cup)
Red pepper (1 medium) Cashews (3 oz)
Green chilies Walnuts (4 tbsp)
Snap peas Ground flaxseed (6 tbsp)
Bananas (2) Nutritional yeast (11 tbsp)
Lemons (2) Chickpea flour / besan (2 ¼ cup)
Garlic (1 head) Calorie-free sweetener (6 tbsp) *
Guacamole Unsweetened shredded coconut (3 tbsp)
Hummus* Almond extract *
Vanilla extract *
Cinnamon *
FR OZ E N
Meatless crumbles (1 ⅓ cup) Chili powder
Shelled edamame (3 cups) Smoked paprika *
Broccoli florets Garlic powder
Pineapple chunks Dried oregano *
Mango chunks Ground cumin

Ground turmeric *
Onion powder
*optional Taco seasoning *
Black pepper
Salt
Cooking spray
PHASE 1 RECIPE GUIDE Week A Meal Plan 13
Week A Meal Plan

TWO-DAY PREP

BREAKFAST
Broccoli Broccoli Broccoli

Baked Banana Baked Banana Baked Banana Baked Banana “Cheeze” “Cheeze” “Cheeze”
Protein Protein Protein Protein & Bacon & Bacon & Bacon
Oatmeal Oatmeal Oatmeal Oatmeal Breakfast Breakfast Breakfast
Muffins Muffins Muffins
SNACK
Tropical Tropical Tropical

Peanut Butter Peanut Butter Peanut Butter Peanut Butter
Protein Protein Protein
Protein Balls Protein Balls Protein Balls Protein Balls
Smoothie Smoothie Smoothie
LUNCH
Edamame Edamame Edamame

Mediterranean Mediterranean Mediterranean Mediterranean
Peanut Peanut Peanut
Nourish Bowl Nourish Bowl Nourish Bowl Nourish Bowl
Noodle Bowl Noodle Bowl Noodle Bowl
SNACK
High-Protein High-Protein High-Protein High-Protein Quinoa Black Quinoa Black Quinoa Black
Hummus & Hummus & Hummus & Hummus & Bean Burgers Bean Burgers Bean Burgers
Veggies Veggies Veggies Veggies & Guacamole & Guacamole & Guacamole
DINNER
Chili-Stuffed Chili-Stuffed Spinach Spinach

Lentil Loaf Lentil Loaf Ultimate
Sweet Sweet Alfredo Alfredo
& Brussels & Brussels Vegan Nachos
Potatoes Potatoes Noodles Noodles
Meal Prep Meal Prep

Day 1 Day 2
Week A Meal Prep

TWO-DAY PREP INSTRUCTIONS
Are you ready to meal prep?! This two-day prep schedule is recommended to anyone new
to meal prep and is perfect for those who are busy on the weekends. The f irst few times
will be the hardest and most time consuming. We promise it gets easier with practice!
Meal Prep Day 1

(estimated time 1-3 hours)
1. Start with a clean kitchen. Wash any leftover

dishes and wipe down and disinfect your sink(s)
and counter spaces.
2. Preheat oven to 350 F.
3. For the Lentil Loaf, bring ½ cup water to a

boil then add ¼ cup dry quinoa. Simmer until
water is absorbed, about 15 minutes. In another
saucepan, start cooking ¾ cup rinsed lentils with
2 ½ cups of water, simmering about 12 minutes
or until tender. Transfer drained lentils to a large
mixing bowl. Add ½ cup cooked quinoa, 2 tbsp
ground flaxseed, ½ cup chopped onion, 2 cloves
minced garlic, ½ tsp salt (optional), and ¼ tsp
black pepper. Mix to combine. Press mixture into
the bottom of a loaf pan generously coated with
cooking spray. Top with 2 tbsp ketchup and bake
at 350 F for 45 minutes (note time).
4. For the Baked Banana Nut Protein Oatmeal,

rinse out your mixing bowl and combine 120g vegan vanilla protein powder, 1 ½ cup rolled
oats, ¼ cup sweetener (optional), 2 tbsp ground flaxseed, 1 ½ tsp cinnamon (optional), 1 ½ cup
unsweetened almond milk, 1 cup (2 medium) mashed ripe bananas, 1 container (5.3 oz) vanilla dairy-
free yogurt, and 1 tsp vanilla extract (optional). Pour into a baking dish coated with cooking spray
and top with 4 tbsp chopped walnuts. Bake for 30 minutes in preheated oven.
TWO-DAY PREP INSTRUCTIONS (CON'T)
5. For the Ultimate Vegan Nachos, lightly coat a skillet with

cooking spray and heat over medium. Cook ⅔ cup meatless
crumbles with ⅓ cup water in skillet, seasoning with 1
tbsp chili powder and 1 tsp ground cumin. Set aside and
turn burner OFF. Next, cut 2 small corn tortillas into sixths
and arrange on a baking sheet. Lightly coat with cooking
spray and sprinkle with salt if desired. Bake at 350 F for 12-
15 minutes, flipping once, until crispy. Meanwhile blend
together 1 oz soaked or boiled cashews, 2 tbsp green chilies,
1 tbsp nutritional yeast, and ¼ tsp taco seasoning for your
queso. When ready to eat (Wednesday), top nachos with ⅔
cup crumbles plus ¼ cup each black beans, sweet corn, and
chopped tomatoes. Drizzle with queso and enjoy!
6. By now your Lentil Loaf and Baked Banana Nut Protein

Oatmeal should be done. Take out of oven and set aside
to cool, then CRANK OVEN UP TO 400 F. Steam 2 cups of
brussels sprouts (can use microwave) to go with Lentil Loaf
and toss with ½ tsp buttery spread if desired. Cut cooled loaf into fourths and divide between
two meal prep containers, adding 1 cup steamed sprouts to each container. Seal containers and
place in fridge.
7. Divide cooled Baked Banana Nut Protein Oatmeal into fourths and place in sealable bags or
meal prep containers. Seal containers and place in fridge.
8. Drain and rinse two cans of chickpeas (for the Mediterranean Nourish Bowls). Measure out 3
cups onto a baking sheet and toss with 2 tsp olive oil, ½ tsp garlic powder, and ½ tsp oregano
(optional). Bake for 20-25 minutes at 400 F until crispy. Turn oven OFF.
9. Blend 1 ½ cup chickpeas, ¾ cup hemp hearts, ¼ cup nutritional yeast, 3 tbsp lemon juice,
2 tbsp tahini, 3 garlic cloves, and ½ tsp salt (optional, for the High Protein Hummus). Divide
between five small meal prep containers (one you’ll use for Mediterranean Nourish Bowls), then
seal and place in fridge. Wash and cut 2 cups each snap peas and carrots for dipping, and divide
between four sandwich bags. Place sealed bags in fridge.
10. For Mediterranean Nourish Bowls, wash and dice 1 cup tomato, 1 cup cucumber, and ½ cup
red onion. In each of four meal prep containers, place 1 ½ cup baby spinach, ¾ cup chickpeas, ¼
cup cucumber, ¼ cup tomato, 2 tbsp red onion, 2 tbsp hummus (one portion from above), and
3 tbsp hemp seeds. Serve with one lemon wedge. Seal containers and place in the fridge.
11. Prepare Peanut Butter Protein Balls according to recipe directions. Divide into four servings
and seal into sandwich bags. Place in fridge.
You’re all done with meal prep! Now, dishes and kitchen clean-up (the least fun part).
Meal Prep Day 2

1. Start with a clean kitchen. Wash any leftover dishes and wipe down and disinfect your sink(s)
and counter spaces.
3. Wash two small (5 oz each) sweet potatoes (for the Chili-Stuffed Sweet Potatoes) and poke
with a fork, then place on a baking sheet. Bake for 45 minutes.
4. Cook 6 slices of vegan bacon (for the Broccoli “Cheeze” & Bacon Breakfast Muffins) in a skillet
with cooking spray over medium heat until crispy, about 2 minutes per side. Steam 2 cups of
broccoli in microwave. Whisk together 2 ¼ cups chickpea flour, 2 ½ cups water, 2 tbsp olive oil,
¼ cup nutritional yeast, 1 tsp salt, 1 tsp turmeric (optional), and ½ tsp each onion powder and
black pepper. Crumble in bacon and add steamed broccoli. Divide between 12 wells of a muffin
tin, then bake for 30-35 minutes at 400 F, or until edges are golden brown. Set aside to cool.
Once cool enough to handle, place four Broccoli “Cheeze” & Bacon Breakfast Muffins into each
of three sealable bags, then seal and place in the fridge.
5. Start boiling 4 cups water in a medium saucepan (for the Edamame Peanut Noodle Bowl).
Once boiling, add 3.5 oz dry soba noodles. Set timer to 6-7 minutes (or note time). Once done,
rinse noodles with cold water and set aside. Turn burner OFF. Steam 3 cups shelled edamame in
the microwave for 4-5 minutes. Chop up ½ cup red bell pepper and ½ cup carrot and add to a
large bowl with steamed edamame and cooked soba noodles. Whisk together ¼ cup of peanut
butter, 2 tbsp sweet chili sauce, and 2 tbsp soy sauce in a small bowl, then add to noodles. Toss
to combine, then divide evenly between three meal prep containers. Seal containers and place
in the fridge.
6. For the Chili-Stuffed Sweet Potatoes, lightly

coat a skillet with cooking spray and heat over
medium. Cook ⅔ cup meatless crumbles with
⅓ cup water in skillet, seasoning with 1 tbsp chili
powder and 1 tsp ground cumin. Drain and rinse
1 cup each black beans and kidney beans. Add
to the saucepan along with 1 cup diced tomato,
¼ cup chopped onion, 1 clove minced garlic,
and ½ tsp smoked paprika (optional). Cover chili
and simmer on LOW heat for 5-10 minutes, then
turn burner OFF.
7. Remove sweet potatoes from the oven and set aside to

cool. Turn oven OFF. Once potatoes are cool enough to
handle, slice lengthwise and place into two sealable meal
prep containers. Divide chili evenly between containers and
top each with 1 tbsp vegan cheddar shreds if desired. Seal
containers and place in fridge.
8. Bring ½ cup water to a boil then add ¼ cup dry quinoa

(for the Quinoa Black Bean Burgers). Cover and simmer until
water is absorbed, about 15 minutes, then remove from heat
and turn burner OFF.
9. Drain and rinse 1 can black beans. To a medium mixing

bowl, add cooked quinoa, 1 ½ cup black beans, 3 tbsp hemp
hearts, 2 tbsp nutritional yeast, 2 tbsp ground flaxseed, ½
tsp ground cumin, ½ tsp smoked paprika (optional), ½ tsp
onion powder, ½ tsp black pepper, and ½ tsp salt (optional).
Mash and mix until combined (using your hands or a fork).
Form mixture into three equal-sized patties and pan-fry 5 minutes per side over medium heat.
Set patties aside to cool and turn burner OFF. Once cooled, place one burger into each of three
sealable baggies. Seal containers and place in fridge. When ready to serve, top each with 1 tbsp
guacamole.
10. Boil 4 cups water (for the Spinach Alfredo Noodles) and add 4 oz edamame or adzuki
bean pasta. Cook 1 minute less than package instructions, then drain, cover, and set aside. In
a smaller saucepan, boil 2 oz raw cashews and ¼ cup chopped onion about 5 minutes or until
softened (for alfredo sauce). Blend together boiled cashews, onion, 6 tbsp reserved water, 1
tbsp nutritional yeast, 1 clove garlic, ¾ tsp lemon juice, ¼ tsp salt, and ⅛ tsp black pepper until
smooth for sauce. Simmer sauce with al dente pasta and 2 cups spinach until spinach is wilted.
Turn burner OFF. Divide pasta equally between two meal prep containers, seal and place in
fridge.
11. For the Tropical Protein Smoothies, you will want to make them fresh, or prep in the morning
and take it to-go in a double-walled freezer cup to enjoy later.
Week A Meal Plan

ONE-DAY PREP

BREAKFAST
Broccoli Broccoli Broccoli

Baked Banana “Cheeze” Baked Banana “Cheeze” Baked Banana “Cheeze” Baked Banana
Protein & Bacon Protein & Bacon Protein & Bacon Protein
Oatmeal Breakfast Oatmeal Breakfast Oatmeal Breakfast Oatmeal
Muffins Muffins Muffins
SNACK
Tropical Tropical Tropical

Peanut Butter Peanut Butter Peanut Butter Peanut Butter
Protein Protein Protein
Protein Balls Protein Balls Protein Balls Protein Balls
Smoothie Smoothie Smoothie
LUNCH

Mediterranean Mediterranean Mediterranean Mediterranean
Peanut Peanut Peanut
Nourish Bowl Nourish Bowl Nourish Bowl Nourish Bowl
Noodle Bowl Noodle Bowl Noodle Bowl
SNACK
High-Protein Quinoa Black High-Protein Quinoa Black High-Protein Quinoa Black High-Protein
Hummus & Bean Burgers Hummus & Bean Burgers Hummus & Bean Burgers Hummus &
Veggies & Guacamole Veggies & Guacamole Veggies & Guacamole Veggies
DINNER
Chili-Stuffed Chili-Stuffed Spinach Spinach

Lentil Loaf Ultimate Lentil Loaf
Sweet Sweet Alfredo Alfredo
& Brussels Vegan Nachos & Brussels
Potatoes Potatoes Noodles Noodles
Meal Prep
Day 1
Week A Meal Prep

ONE-DAY PREP INSTRUCTIONS
Sunday's are for meal prep. We recommend our one day meal prep instructions for those who are
familiar with meal prep or prefer to make an entire week's worth of meals in one day. The f irst time
around will take the longest, but we promise it gets easier with practice!
Meal Prep Day 1


dishes and wipe down and disinfect your
sink(s) and counter spaces.
3. Wash two small (5 oz each) sweet potatoes

(for the Chili-Stuffed Sweet Potatoes) and poke
with a fork, then place on a baking sheet. Bake
for 45 minutes.
4. Cook 6 slices of vegan bacon (for the Broccoli

“Cheeze” & Bacon Breakfast Muffins) in a skillet
with cooking spray over medium heat until
crispy, about 2 minutes per side. Steam 2 cups
of broccoli in microwave. Whisk together 2 ¼
cups chickpea flour, 2 ½ cups water, 2 tbsp
olive oil, ¼ cup nutritional yeast, 1 tsp salt, 1
tsp turmeric (optional), and ½ tsp each onion
powder and black pepper. Crumble in bacon
and add steamed broccoli. Divide between 12
wells of a muffin tin, then bake for 30-35 minutes at 400 F, or until edges are golden brown. Set aside
to cool.
5. Drain and rinse two cans of chickpeas (for the Mediterranean Nourish Bowls). Measure out 3 cups
onto a baking sheet and toss with 2 tsp olive oil, ½ tsp garlic powder, and ½ tsp oregano (optional).
Bake for 20-25 minutes at 400 F until crispy.
6. For the Chili-Stuffed Sweet Potatoes and Ultimate Vegan Nachos, lightly coat a skillet with cooking
spray and heat over medium. Cook 1 ⅓ cup meatless crumbles with ⅔ cup water in skillet, seasoning
with chili powder and ground cumin. Set aside ⅔ cup for the nachos in a sealed baggie (leave in the
fridge until ready to make your nachos) and add the rest to a medium saucepan for the chili.
ONE-DAY PREP INSTRUCTIONS (CON'T)
7. Drain and rinse 1 cup each black beans and

kidney beans. Add to the saucepan along with 1
cup diced tomato, ¼ cup chopped onion, 1 clove
minced garlic, ½ tsp smoked paprika (optional).
Cover chili and simmer on LOW heat for 5-10
minutes.
8. By now, your sweet potatoes, chickpeas, and

Broccoli “Cheeze” & Bacon Breakfast Muffins
should be done. Remove from the oven and set
aside to cool, and TURN OVEN DOWN TO 350 F.
9. Once potatoes are cool enough to handle, slice

lengthwise and place into two sealable meal prep
containers. Divide chili evenly between containers
and top each with 1 tbsp vegan cheddar shreds if
desired. Seal containers and place in fridge. Place
four Broccoli “Cheeze” & Bacon Breakfast Muffins
into each of three sealable bags, then seal and
place in the fridge.
10. Blend 1 ½ cup chickpeas, ¾ cup hemp hearts, ¼ cup nutritional yeast, 3 tbsp lemon juice,
2 tbsp tahini, 3 garlic cloves, and ½ tsp salt (optional, for the High Protein Hummus). Divide
between five small meal prep containers (one you’ll use for Mediterranean Nourish Bowls), then
seal and place in fridge. Wash and cut 2 cups each snap peas and carrots for dipping, and divide
between four sandwich bags. Place sealed bags in fridge.
11. For Mediterranean Nourish Bowls, wash and dice 1 cup tomato, 1 cup cucumber, and ½ cup
red onion. In each of four meal prep containers, place 1 ½ cup baby spinach, ¾ cup chickpeas, ¼
cup cucumber, ¼ cup tomato, 2 tbsp red onion, 2 tbsp hummus (one portion from above), and
3 tbsp hemp seeds. Serve with one lemon wedge. Seal containers and place in the fridge.
12. For the Quinoa Black Bean Burgers and the Lentil Loaf, bring 1 cup water to a boil then add
½ cup dry quinoa. Simmer until water is absorbed, about 15 minutes. In another saucepan, start
cooking ¾ cup rinsed lentils with 2 ½ cups of water for the Lentil Loaf, simmering about 12
minutes or until tender.
13. Transfer drained lentils to a large mixing bowl. Add ½ cup cooked quinoa (reserve remaining
½ cup quinoa for Black Bean Burgers), 2 tbsp ground flaxseed, ½ cup chopped onion, 2 cloves
minced garlic, ½ tsp salt (optional), and ¼ tsp black pepper. Mix to combine. Press mixture into
the bottom of a loaf pan generously coated with cooking spray. Top with 2 tbsp ketchup and
bake at 350 F for 45 minutes (note time).
14. For the Baked Banana Nut Protein Oatmeal,

rinse out your mixing bowl and combine 120g
vegan vanilla protein powder, 1 ½ cup rolled
oats, ¼ cup sweetener (optional), 2 tbsp ground
flaxseed, 1 ½ tsp cinnamon (optional), 1 ½ cup
unsweetened almond milk, 1 cup (2 medium)
mashed ripe bananas, 1 container (5.3 oz) vanilla
dairy-free yogurt, and 1 tsp vanilla extract
(optional). Pour into a baking dish coated with
cooking spray and top with 4 tbsp chopped
walnuts. Bake for 30 minutes at 350 F.
15. Drain and rinse 1 can black beans (for the

Quinoa Black Bean Burgers). To a medium mixing
bowl, add remaining ½ cup cooked quinoa, 1
½ cup black beans, 3 tbsp hemp hearts, 2 tbsp
nutritional yeast, 2 tbsp ground flaxseed, ½ tsp
ground cumin, ½ tsp smoked paprika (optional),
½ tsp onion powder, ½ tsp black pepper, and ½
tsp salt (optional). Mash and mix until combined
(using your hands or a fork).
16. Form mixture into three equal-sized patties and pan-fry 5 minutes per side over medium
heat. Set patties aside to cool and turn burner OFF. Once cooled, place one burger into each of
three sealable baggies. Seal containers and place in fridge. When ready to serve, top each with 1
tbsp guacamole.
17. Start boiling 4 cups water in a medium saucepan (for the Edamame Peanut Noodle Bowl).
Once boiling, add 3.5 oz dry soba noodles. Set timer to 6-7 minutes (or note time). Once done,
rinse noodles with cold water and set aside. Steam 3 cups shelled edamame in the microwave
for 4-5 minutes. Chop up ½ cup red bell pepper and ½ cup carrot and add to a large bowl with
steamed edamame and cooked soba noodles. Whisk together ¼ cup of peanut butter, 2 tbsp
sweet chili sauce, and 2 tbsp soy sauce in a small bowl, then add to noodles. Toss to combine,
then divide evenly between three meal prep containers. Seal containers and place in the fridge.
18. Boil another 4 cups water (for the Spinach Alfredo Noodles) and add 4 oz edamame or
adzuki bean pasta. Cook 1 minute less than package instructions, then drain, cover, and set
aside. In a smaller saucepan, boil 2 oz raw cashews and ¼ cup chopped onion about 5 minutes
or until softened (for alfredo sauce).
19. Blend together boiled cashews, onion, 6 tbsp reserved water, 1 tbsp nutritional yeast, 1 clove
garlic, ¾ tsp lemon juice, ¼ tsp salt, and ⅛ tsp black pepper until smooth for sauce. Simmer
sauce with al dente pasta and 2 cups spinach until spinach is wilted. Divide pasta equally
between two meal prep containers, seal and place in fridge.
20. By now your Lentil Loaf and Baked Banana Nut Protein Oatmeal should be done. Take out
of oven and set aside to cool. Steam 2 cups of brussels sprouts (can use microwave) to go with
Lentil Loaf and toss with ½ tsp buttery spread if desired. Cut cooled loaf into fourths and divide
between two meal prep containers, adding 1 cup steamed sprouts to each container. Seal
containers and place in fridge.
21. Divide cooled Baked Banana Nut Protein Oatmeal into fourths and place in sealable bags or
meal prep containers. Seal containers and place in fridge.
22. Prepare Peanut Butter Protein Balls according to recipe directions. Divide into four servings
and seal into sandwich bags. Place in fridge.
23. For the Tropical Protein Smoothies, you will want to make them fresh, or prep in the
morning and take it to-go in a double-walled freezer cup to enjoy later.
24. When ready to eat the Ultimate Vegan Nachos (Wednesday), cut 2 small corn tortillas into
sixths and arrange on a baking sheet. Lightly coat with cooking spray and sprinkle with salt if
desired. Bake at 350 F for 12-15 minutes, flipping once, until crispy. Meanwhile blend together
1 oz soaked or boiled cashews, 2 tbsp green chilies, 1 tbsp nutritional yeast, and ¼ tsp taco
seasoning for your queso. Top nachos with ⅔ cup reserved crumbles (can reheat in microwave
for 10 seconds) plus ¼ cup each black beans, sweet corn, and chopped tomatoes. Drizzle with
queso and enjoy!
Week A
Reci
i p es
Baked Banana Protein Oatmeal

Makes 4 servings Nutrition Facts
(including optionals)
INGREDIENTS 391 calories
120g vegan vanilla protein powder
1 ½ cup rolled oats
27g protein
¼ cup calorie-free sweetener, like Truvia brand (optional)
45g carbs
2 tbsp ground flaxseed
13g fat
1 ½ tsp cinnamon (optional)
9g fiber
1 ½ cup unsweetened almond milk
13g sugar
1 cup (2 medium) ripe bananas, mashed
348mg sodium
1 container (5.3 oz) vanilla dairy-free yogurt, like Silk brand
1 tsp vanilla extract (optional)
cooking spray
4 tbsp chopped walnuts
DIRECTIONS
2. Whisk together dry ingredients in a medium mixing bowl (through cinnamon).
3. Add wet ingredients (through vanilla extract) and mix until just combined.
4. Generously coat a baking dish with cooking spray, then pour mixture in.
5. Sprinkle with walnuts (or other nuts of choice).
6. Bake for 30-35 minutes until golden brown and a toothpick or knife inserted comes out
mostly clean. Set aside to cool.
7. Cut into fourths and place into four sealable bags or meal prep containers. Will keep in the
fridge up to one week.

6 slices veggie bacon strips 1 tsp ground turmeric (optional)
25g protein
cooking spray ½ tsp onion powder
49g carbs
2 cups steamed broccoli florets ½ tsp black pepper
16g fat
2 ¼ cup chickpea flour
11g fiber
2 ½ cups water
9g sugar
2 tbsp olive oil
956mg sodium
¼ cup nutritional yeast
1 tsp salt
DIRECTIONS
2. Cook 6 slices of vegan bacon in a skillet with cooking spray over medium heat until crispy,
about 2 minutes per side.
3. Steam 2 cups of broccoli in microwave, then set aside to cool.
4. Whisk together chickpea flour, water, olive oil, nutritional yeast, salt, turmeric (optional),
onion powder, and black pepper.
5. Stir in crumbled bacon and steamed broccoli.
6. Divide between 12 wells of a muffin tin, then bake for 30-35 minutes, or until edges are
golden brown. Put four muffins in each of three sealable bags and put them in the fridge.
Will keep in the fridge up to one week.
Peanut Butter Protein Balls

1 cup peanut butter powder
19g protein
3 tbsp creamy peanut butter
13g carbs
2 tbsp calorie-free sweetener, like Truvia brand
10g fat
⅛ tsp salt
5g fiber
¼ cup water
5g sugar
397mg sodium
DIRECTIONS
1. Combine ingredients in a medium mixing bowl until mixture sticks together like a firm
dough.
2. Roll into 12 equal-sized balls, then place three balls into each of three sealable bags.
3. Seal bags and place in the fridge. Will keep in the fridge up to one week.
Tropical Protein Smoothie

3 cups unsweetened coconut milk
20g protein
1 ½ cup pineapple chunks, frozen
29g carbs
1 ½ cup mango chunks, frozen
10g fat
90g vanilla vegan protein powder
6g fiber
3 tbsp unsweetened shredded coconut
21g sugar
⅜ tsp almond extract (optional)
29mg sodium
DIRECTIONS
1. Blend together 1 cup coconut milk, ½ cup frozen pineapple, ½ cup frozen mango, 30g
protein powder, 1 tbsp unsweetened coconut, and ⅛ tsp almond extract (optional). This
is one serving.
2. It’s recommended to make smoothies fresh on the spot. If this is not possible, you can
blend your smoothie in the morning and keep in a double-walled freezer bottle until
ready to enjoy.
Mediterranean Nourish Bowl

3 cups chickpeas ½ cup high-protein hummus (see recipe, or
25g protein
2 tsp olive oil use store-bought)
45g carbs
½ tsp garlic powder ¾ cup hemp hearts
19g fat
½ tsp dried oregano (optional) 1 lemon, cut into fourths
15g fiber
6 cups fresh baby spinach
6g sugar
1 cup cucumber, diced
306mg sodium
1 cup tomato, diced
½ cup red onion, diced
DIRECTIONS
2. Drain and rinse two cans (~3 cups) of chickpeas. Spread out on a baking sheet lined with
parchment paper (optional) and toss with olive oil, garlic powder and oregano (optional).
Roast chickpeas for 20-25 minutes until crispy.
3. Meanwhile, place 1 ½ cup baby spinach in each of four meal prep containers.
4. Wash and dice cucumber, tomato, and red onion. Add ¼ cup cucumber, ¼ cup tomato,
and 2 tbsp red onion to each meal prep container.
5. Add 2 tbsp hummus, 3 tbsp hemp hearts and 1 slice lemon to each container.
6. Divide roasted chickpeas between containers.
7. Seal containers, and place in fridge. Will keep in the fridge up to one week.
Edamame Peanut Noodle Bowl

Bowl Sauce
28g protein
3.5 oz dry soba noodles (makes 3 cups ¼ cup creamy peanut butter
51g carbs
cooked) 2 tbsp sweet chili sauce
17g fat
water 2 tbsp reduced sodium soy sauce (or tamari
5g fiber
3 cups frozen shelled edamame sauce, coconut aminos)
8g sugar
½ cup red bell pepper, sliced
1,077mg sodium
½ cup carrot, shredded
DIRECTIONS
1. Cook noodles according to package directions, rinse with cold water, and drain.
2. Steam frozen edamame in the microwave for 4-5 minutes.
3. Slice bell pepper and shred carrot, then add to a large mixing bowl with edamame and
noodles.
4. Combine sauce ingredients and toss with noodles.
5. Divide mixture between three sealable meal prep containers.
6. Seal and place containers in fridge. Will keep in the fridge up to one week.
High-Protein Hummus & Veggies

Makes 4 servings (2 ½ cups hummus) Nutrition Facts
Hummus Veggies
17g protein
1 ½ cup chickpeas beans, drained and rinsed 2 cups sugar snap peas
33g carbs
¾ cup hemp hearts 2 cups carrot sticks
6g fat
7g fiber
3 tbsp lemon juice
7g sugar
2 tbsp tahini
444mg sodium
3 garlic cloves
½ tsp salt (optional)
DIRECTIONS
1. Blend together chickpeas, hemp hearts, yeast, lemon juice, tahini, garlic and salt for
hummus. Set aside ½ cup for the Mediterranean Nourish Bowls.
2. Divide remaining 2 cups between four small meal prep containers (½ cup each).
3. Put ½ cup each snap peas and carrots into four sealable baggies and place in fridge along
with hummus containers. Will keep in fridge up to one week.
Quinoa Black Bean Burgers & Guacamole

½ cup water ½ tsp salt (optional)
15g protein
¼ cup dry quinoa 3 tbsp guacamole
32g carbs
1 ½ cup black beans, drained and rinsed
9g fat
3 tbsp hemp hearts
12g fiber
2 tbsp nutritional yeast
1g sugar
266mg sodium
½ tsp ground cumin
½ tsp smoked paprika (optional)
½ tsp onion powder
½ tsp black pepper
DIRECTIONS
1. In a small saucepan, bring ½ cup of water to a boil, then add ¼ cup dry quinoa. Cook for
15 minutes until water is absorbed. Add cooked quinoa to a medium mixing bowl.
2. Add drained and rinsed black beans to mixing bowl, mashing with a fork.
3. Add spices (through salt) and form into three equal-sized patties.
4. Pan-fry patties over medium heat, 5 minutes per side until cooked through.
5. Let cool, then place one patty into each of three sealable baggies, then seal and place in
fridge.
6. Will keep in fridge up to one week. Top burger with 1 tbsp guacamole when ready to eat!
PW
Lentil Loaf & Brussels

3 cups water, divided cooking spray
26g protein
¼ cup dry quinoa 2 tbsp ketchup
77g carbs
¾ cup dry brown lentils 2 cups brussels sprouts, steamed
7g fat
2 tbsp ground flaxseed ½ tsp vegan buttery spread (optional)
16g fiber
½ cup onion, chopped
9g sugar
2 cloves garlic, minced
232mg sodium
¼ tsp black pepper
DIRECTIONS
2. In a small saucepan, bring ½ cup of water to a boil, then add ¼ cup dry quinoa. Cook for
Nutrition Facts
(without optionals)
3. Meanwhile, in another medium saucepan, bring lentils and 2 ½ cups water to a boil,
simmering for 12 minutes until tender. Drain and add to mixing bowl along with quinoa.
439 calories
4. Add flaxseed, onion, garlic, salt and pepper. Mix until well combined.
26g protein
5. Generously coat a loaf pan with cooking spray, then spread mixture in evenly.
77g carbs
6. Top with ketchup and bake for 45 minutes.
5g fat
7. Meanwhile, steam brussels sprouts for 4-5 minutes in microwave. Toss with buttery spread
16g fiber
if desired (optional).
8g sugar
8. Cut loaf into fourths and divide into two separate meal prep containers, along with 1 cup
198mg sodium
brussels per container.
PW
Chili-Stuffed Sweet Potatoes

10 oz sweet potato (2 small) 1 clove garlic, minced
26g protein
⅔ cup meatless crumbles ½ tsp smoked paprika (optional)
82g carbs
⅓ cup water 2 tbsp vegan cheddar shreds (optional)
4g fat
1 tbsp chili powder, divided
23g fiber
1 tsp ground cumin, divided
14g sugar
1 cup black beans, drained and rinsed
697mg sodium
1 cup kidney beans, drained and rinsed
1 cup diced tomatoes
¼ cup onions, chopped
DIRECTIONS
2. Wash two small (5 oz each) sweet potatoes and poke with a fork. Bake on a baking sheet
for 45 minutes until pierced easily with a fork.
Nutrition Facts
(without optionals)
3. Meanwhile, cook meatless crumbles with ⅓ cup water, seasoning with chili powder and
cumin to taste.
430 calories
4. Add cooked crumbles to a saucepan with black beans, kidney beans, diced tomatoes,
26g protein
onion, garlic, and spices.
80g carbs
5. Once potatoes are cool enough to handle, slice lengthwise and place into two sealable
3g fat
meal prep containers. Divide chili evenly between the two containers.
23g fiber
6. Top each with 1 tbsp vegan cheddar shreds if desired (optional). Seal containers and
14g sugar
place in fridge. Will keep in the fridge up to one week.
602mg sodium
Ultimate Vegan Nachos

Nachos Vegan Queso
26g protein
2 small corn tortillas, cut into triangles 1 oz raw cashews, boiled or soaked overnight
51g carbs
cooking spray to soften
16g fat
salt (to taste) 2 tbsp green chilies
13g fiber
⅔ cup meatless crumbles 1 tbsp nutritional yeast
9g sugar
⅓ cup water ¼ tsp taco seasoning
544mg sodium
½ tsp taco seasoning
¼ cup black beans
¼ cup sweet corn
¼ cup tomato, chopped
DIRECTIONS
2. Cut tortillas into sixths and spray lightly with cooking spray. Sprinkle with salt if desired.
Bake for 12-15 minutes, flipping once, and transfer to a plate.
3. Meanwhile, cook meatless crumbles with water and taco seasoning until lightly browned.
4. Blend cashews, green chilies, yeast and taco seasoning until smooth to make your queso.
5. Top chips with crumbles plus ¼ cup each black beans, sweet corn, and tomatoes.
6. Drizzle with queso and enjoy!
Spinach Alfredo Noodles

4 oz dry edamame or adzuki bean pasta, like Explore Cuisine brand
32g protein
4 cups water
36g carbs
2 oz raw cashews, boiled or soaked overnight to soften
16g fat
¼ cup onion, chopped
16g fiber
6 tbsp water, reserved
8g sugar
611mg sodium
1 clove garlic
¾ tsp lemon juice
¼ tsp salt
⅛ tsp black pepper
DIRECTIONS
1. Cook pasta 1 minute less than package directions (you want them al dente).
2. In a smaller saucepan, briefly boil cashews and onion. Reserve 6 tbsp of this water and
drain the rest.
3. Blend together boiled cashews and onion, 6 tbsp reserved water, yeast, garlic, lemon juice,
salt and pepper to make your alfredo sauce.
4. Simmer drained pasta with sauce and fresh spinach until spinach is just wilted.
5. Divide pasta between two sealable meal prep containers. Seal containers and place in
fridge. Will keep in fridge up to one week.
Week B
f
PHASE 1 VEGAN RECIPE GUIDE Week B Meal Plan 37
Week B Grocery List

PR OTE I N DRY GOODS (CON ' T )
Extra firm tofu (3 lbs) Quinoa (1 ⅓ cup dry) **
Silken tofu (24 oz) Chickpea elbow noodles (6 oz)
Tempeh (20 oz) Sriracha *
Vanilla protein powder (<5g carbs and <3g fat / serving) ** Black beans (2 cans)
Mixed beans (kidney, pinto, garbanzo) (1 can)
Sweet corn (4 cans)
DA I RY ALTERNATIVES
Pizza sauce
Dairy-free almond mozzarella
Low sugar BBQ sauce
Unsweetened cashew milk (half gallon)
Liquid smoke *
Vanilla dairy-free yogurt, like Silk brand (8 oz)
Olive oil **
Coconut oil
PR O D U CE Sesame oil
Russet potatoes (21 oz) Apple cider vinegar
Butternut squash (use pre-cut for convenience) Reduced sodium soy sauce **
Red onion (1 small) Hemp hearts (½ cup) **
White onion (1 small) Roasted pumpkin seeds (¾ cup)
Baby kale (8 cups) Toasted sesame seeds (2 tsp) *
Lettuce (3 cups) Dried cranberries (¼ cup)
Tomato (1 large) Nutritional yeast (5 tbsp) **
Assorted bell peppers (4 medium) Chickpea flour / besan (⅔ cup) **
Avocado (1 medium) Chocolate chips (22g) **
Pineapple (1 medium) Calorie-free sweetener (12 tbsp) **
Fresh basil Unsweetened cocoa powder (⅔ cup)
Limes (3) Vanilla extract **
Garlic (2 cloves) ** Baking powder
Ginger root Cinnamon **
Garlic powder **
F R OZ E N Ground cumin **
Stir-fry vegetables (2 cups) Ground turmeric **
Shelled edamame (5 cups) ** Onion powder **
Blueberries (1 cup) Taco seasoning **
Italian seasoning **
Dried dill *
D RY G O O DS Dried parsley *
Rolled oats (2 ¼ cup) ** Black pepper **
Creamy almond butter (3.5 oz) Salt **
Maple syrup Cooking spray **
Wild rice (1 ⅓ cup dry) Bamboo skewers (6) *
*optional
**may have some left over from last week
Week B Meal Plan

TWO-DAY PREP

BREAKFAST
Vegan Vegan Vegan Vegan Blueberry Blueberry Blueberry

Breakfast Breakfast Breakfast Breakfast Protein Protein Protein
Hash Hash Hash Hash Muffins Muffins Muffins
Vanilla Vanilla Vanilla Vanilla

SNACK
Silken Silken Silken

Almond Almond Almond Almond
Chocolate Chocolate Chocolate
Cranberry Cranberry Cranberry Cranberry
Tofu Pudding Tofu Pudding Tofu Pudding
Protein Bars Protein Bars Protein Bars Protein Bars
LUNCH
Vegan Vegan Vegan Vegan Tempeh Tempeh Tempeh

Southwest Southwest Southwest Southwest Bacon Cobb Bacon Cobb Bacon Cobb
Nourish Bowl Nourish Bowl Nourish Bowl Nourish Bowl Salad Salad Salad
Ranch- Ranch- Ranch-

SNACK
Quinoa Quinoa Quinoa Quinoa

Flavored Flavored Flavored
Edamame & Edamame & Edamame & Edamame &
Roasted Roasted Roasted
Corn Salad Corn Salad Corn Salad Corn Salad
DINNER
Chickpea Crispy Crispy

BBQ Tofu & BBQ Tofu & Butternut Butternut
Flour Sesame Sesame
Pineapple Pineapple Macaroni & Macaroni &
Margherita Tempeh Tempeh
Rice Rice “Cheeze" “Cheeze"
Pizza Stir-fry Stir-fry
Meal Prep Meal Prep

Day 1 Day 2
Week B Meal Prep

TWO-DAY PREP INSTRUCTIONS
Are you ready to meal prep?! This two-day prep schedule is recommended to anyone new
to meal prep and is perfect for those who are busy on the weekends. The f irst few times
will be the hardest and most time consuming. We promise it gets easier with practice!
Meal Prep Day 1

1. Start with a clean kitchen. Wash any leftover dishes

and wipe down and disinfect your sink(s) and counter
spaces.
3. Cut 1 lb extra firm tofu into bite-sized cubes and press

out excess water with paper towels (for the BBQ Tofu &
Pineapple). Cut 2 cups fresh pineapple, 1 cup each green
and red bell peppers, and ½ cup red onion into bite-
sized chunks and add to a medium mixing bowl with
tofu. Toss with ¼ cup BBQ sauce, then poke chunks
onto 6 bamboo skewers (optional) and arrange on a
grill pan or parchment-lined baking sheet. Bake for 30
minutes, turning halfway through. Meanwhile cook 1
cup rice with 2 cups water, per package directions. Divide rice and BBQ contents between two
meal prep containers. Seal containers and place in fridge. Turn oven OFF.
3. For the Vegan Breakfast Hash, press 2 lbs extra firm tofu between paper towels to remove
excess liquid. Set aside. Wash and cube 21 oz russet potatoes, boil for 5 minutes, then drain. You
can now transfer potatoes to a sealed container in the fridge and prep the rest each morning
if preferred! To prep ahead of time, heat 1 tbsp olive oil in a skillet over medium heat, then add
potatoes, cooking 3-4 minutes until lightly browned in spots. Add 1 cup diced onion, cooking
another 2 minutes until translucent. Then, add 1 cup chopped peppers and tofu, cooking about
2 minutes while breaking up tofu with a spatula. Add 2 cups kale, ½ tsp salt (optional), ½ tsp
turmeric (optional), and ¼ tsp black pepper. Cook 1 minute until kale is wilted. Remove from heat,
turn burner OFF, and let cool for 5-10 minutes. Divide evenly between four meal prep containers.
Seal containers and place in the fridge.
4. For the Southwest Nourish Bowls and the Quinoa

Edamame & Corn Salad, bring 2 ⅔ cups water
to a boil, then add 1 ⅓ cup quinoa. Reduce heat
to medium-low and simmer (covered) for 15-20
minutes until water is absorbed.
5. For the Southwest Nourish Bowls, drain and rinse

2 cups black beans and 1 cup sweet corn. Chop 1
cup bell pepper and add to a skillet lightly coated
with cooking spray along with beans, corn, and 4
tsp seasoning taco seasoning (optional). Cook for
2-3 minutes over medium until heated through
and fragrant. Add 1 ½ cup kale to each of four meal
prep containers, then ⅓ cup cooked quinoa, ¼ of
bean and corn mixture, 2 tbsp hemp hearts, 2 tbsp
pumpkin seeds, and half a lime to squeeze over
bowl when ready to eat (optional). Seal containers
and place in the fridge.
6. For the Quinoa Edamame & Corn Salad, steam

2 cups edamame in the microwave for 5 minutes
(remove pods if not already shelled). Drain 1 ½ cup
sweet corn and chop up ¼ cup red onion. Add corn and onion to a medium mixing bowl along
with edamame, 1 ⅓ cup cooked quinoa, ¼ cup pumpkin seeds, 2 tbsp fresh lime juice, ½ tsp
ground cumin, ¼ tsp black pepper (optional), and ¼ tsp salt (optional). Toss to combine. Divide
between four meal prep containers, then seal containers and place in the fridge.
7. For the Chickpea Flour Pizza, it’s best to make fresh when ready to eat (less than 20 minutes
prep), but you can make it ahead of time if needed. Preheat oven broiler on HIGH. Combine ⅔
cup chickpea flour, ⅔ cup water, 1 tbsp nutritional yeast, and ¼ tsp each Italian seasoning (or
oregano, marjoram, thyme) and garlic powder to make a thick batter. Heat 2 tsp olive oil over
medium heat in an oven-proof skillet. Pour batter into skillet and cook about 3-4 minutes until
top is set. Top with 3 tbsp pizza sauce, 1 oz almond mozzarella, ¼ cup sliced tomatoes, and 2
tbsp fresh basil. Broil for 3-4 minutes (or until cheese melts), then carefully remove using an
oven mitt. Cut into four squares and enjoy! Or wrap in cling wrap for later.
6. Prepare Vanilla Almond Cranberry Protein Bars according to according to recipe directions.
Divide into four servings and seal into sandwich bags. Place in fridge.
Meal Prep Day 2

1. Start with a clean kitchen. Wash any leftover dishes and wipe down and disinfect your sink(s)
and counter spaces.
3. Prepare Blueberry Protein Muffins according to recipe directions and bake at 350 F for 25-30
minutes. Put three muffins in each of three sealed baggies and place in fridge. CRANK OVEN
UP TO 400 F.
4. For the Butternut Macaroni & “Cheeze,” start with 2 cups of cubed and peeled butternut
squash (fresh or frozen). If using fresh, bake in a preheated oven at 400 F for 25 minutes or until
tender. If using frozen, steam in microwave for 5 minutes until tender. Meanwhile, boil 4 cups
water in a medium saucepan and add 6 oz chickpea macaroni, cooking cooking 1 minute less
than package directions, until al dente. Turn burner OFF. After squash is done cooking, blend
with ¼ cup nutritional yeast, ½ cup unsweetened cashew milk, 1 tsp onion powder, and ½ tsp
each salt (optional) and pepper. Once sauce is velvety smooth, pour over noodles and stir gently
to coat. Divide evenly between two meal prep containers. Seal containers and place in fridge.
5. Next, steam 3 cups shelled edamame in the microwave for 5 minutes (for the Ranch-Flavored
Roasted Edamame). Toss with 2 tsp olive oil, 1 tsp dried dill (optional), 1 tsp dried parsley
(optional), 1 tsp onion powder (optional), ½ tsp salt, and ¼ tsp black pepper. Spread out on a
baking sheet lined with parchment paper, then bake at 400 F for 15 minutes or until lightly
browned and crispy. Turn oven OFF. Let edamame cool for 5-10 minutes, then divide between
three sealable bags. Seal bags and place in fridge.
6. Bring ⅓ cup dry white rice and ⅔ cup water to a

boil (for the Crispy Sesame Tempeh Stir-Fry), then
cover and simmer over medium-low heat for 15-20
minutes or until water is absorbed. Whisk together
2 tbsp soy sauce, 1 tbsp maple syrup, and 1 tsp
sriracha (optional) in a small bowl for sauce. Cut 8
oz tempeh into bite-sized cubes. Heat sesame oil
over high heat, then add tempeh and cook for 4
minutes until browned. Add 2 cups frozen stir-fry
vegetables, 2 tsp each minced garlic and ginger,
and sauce from above. Cook, stirring frequently, for
4 more minutes until vegetables are crisp-tender.
Scoop ⅓ cup cooked rice into each of two meal prep
containers, then divide stir-fry evenly atop the two.
Top each with 1 tsp sesame seeds (optional), then
seal containers and place in the fridge.
7. For the Tempeh Bacon Cobb Salad, slice 12 oz

tempeh as thin as you can, then marinate in 1 tbsp
maple syrup, 1 tbsp soy sauce, 2 tsp liquid smoke,
and salt and pepper (to taste) for two minutes. Next,
pan-fry in a skillet with cooking spray over high
heat, about 2 minutes per side until crispy. Wash and chop 3 cups lettuce. Fill each of three large
meal prep containers with 1 cup lettuce, ⅓ cup drained and rinsed beans, ¼ cup each corn and
tomatoes, and 4 oz tempeh bacon. Seal containers and place in fridge. When ready to eat, top
salad with ¼ cup diced avocado and 2 tbsp of apple cider vinegar or lemon juice.
8. Prepare Silken Chocolate Tofu Pudding according to recipe directions. Divide between three
meal prep containers, then seal and place in fridge.
Week B Meal Plan

ONE-DAY PREP

BREAKFAST
Vegan Blueberry Vegan Blueberry Vegan Blueberry Vegan

Breakfast Protein Breakfast Protein Breakfast Protein Breakfast
Hash Muffins Hash Muffins Hash Muffins Hash
Vanilla Vanilla Vanilla Vanilla

SNACK
Silken Silken Silken

Almond Almond Almond Almond
Chocolate Chocolate Chocolate
Cranberry Cranberry Cranberry Cranberry
Tofu Pudding Tofu Pudding Tofu Pudding
Protein Bars Protein Bars Protein Bars Protein Bars
LUNCH
Vegan Tempeh Vegan Tempeh Vegan Tempeh Vegan

Southwest Bacon Cobb Southwest Bacon Cobb Southwest Bacon Cobb Southwest
Nourish Bowl Salad Nourish Bowl Salad Nourish Bowl Salad Nourish Bowl
Ranch- Ranch- Ranch-

SNACK
Quinoa Quinoa Quinoa Quinoa

Flavored Flavored Flavored
Edamame & Edamame & Edamame & Edamame &
Roasted Roasted Roasted
Corn Salad Corn Salad Corn Salad Corn Salad
DINNER
Chickpea Crispy Crispy

BBQ Tofu & Butternut Butternut BBQ Tofu &
Flour Sesame Sesame
Pineapple Macaroni & Macaroni & Pineapple
Margherita Tempeh Tempeh
Rice “Cheeze" “Cheeze" Rice
Pizza Stir-fry Stir-fry
Meal Prep
Day 1
Week B Meal Prep

ONE-DAY PREP INSTRUCTIONS
Sunday's are for meal prep. We recommend our one-day meal prep instructions for those
who are familiar with meal prep or prefer to make an entire week's worth of meals in one
day. The f irst time around will take the longest, but we promise it gets easier with practice!
Meal Prep Day 1


dishes and wipe down and disinfect your
sink(s) and counter spaces.
3. Cut 1 lb extra firm tofu into bite-sized cubes

and press out excess water with paper towels
(for the BBQ Tofu & Pineapple). Cut 2 cups
fresh pineapple, 1 cup each green and red
bell peppers, and ½ cup red onion into bite-
sized chunks and add to a medium mixing
bowl with tofu. Toss with ¼ cup BBQ sauce,
then poke chunks onto 6 bamboo skewers
(optional) and arrange on a grill pan or
parchment-lined baking sheet. Bake for 30
minutes, turning halfway through. Meanwhile
cook 1 ⅓ cup rice with 2 ⅔ cups water, per
package directions (reserve ⅔ cup cooked
rice for Crispy Sesame Tempeh Stir-Fry). Add 1
cup rice plus half the BBQ tofu and veggies to
each of two meal prep containers. Seal containers and place in fridge.
4. For the Butternut Macaroni & “Cheeze,” start with 2 cups of cubed and peeled butternut
squash (fresh or frozen). If using fresh, bake in a preheated oven at 400 F for 25 minutes or
until tender. If using frozen, steam in microwave for 5 minutes until tender. Meanwhile, boil 4
cups water in a medium saucepan and add 6 oz chickpea macaroni, cooking 1 minute less than
package directions, until al dente. Turn burner OFF. After squash is done cooking, blend with ¼
cup nutritional yeast, ½ cup unsweetened cashew milk, 1 tsp onion powder, and ½ tsp each salt
(optional) and pepper. Once sauce is velvety smooth, pour over noodles and stir gently to coat.
Divide evenly between two meal prep containers. Seal containers and place in the fridge.
5. Next, steam 3 cups shelled edamame in the

microwave for 5 minutes (for the Ranch-Flavored
Roasted Edamame). Toss with 2 tsp olive oil, 1 tsp
dried dill (optional), 1 tsp dried parsley (optional), 1
tsp onion powder (optional), ½ tsp salt, and ¼ tsp
black pepper. Spread out on a baking sheet lined
with parchment paper, then bake at 400 F for 15
minutes or until lightly browned and crispy. Reduce
oven temperature to 350 F. Let edamame cool for
5-10 minutes, then divide between three sealable
bags. Seal bags and place in fridge.
6. Prepare Blueberry Protein Muffins according

to recipe directions and bake at 350 F for 25-30
minutes. Put three muffins in each of three sealed
baggies and place in fridge. Turn oven OFF.
7. Whisk together 2 tbsp soy sauce, 1 tbsp maple

syrup, and 1 tsp sriracha (optional) in a small bowl
(sauce for Crispy Sesame Tempeh Stir-Fry). Cut 8 oz
tempeh into bite-sized cubes. Heat sesame oil over
high heat, then add tempeh and cook for 4 minutes
until browned. Add 2 cups frozen stir-fry vegetables, 2 tsp each minced garlic and ginger, and
sauce from above. Cook, stirring frequently, for 4 more minutes until vegetables are crisp-
tender. Scoop ⅓ cup reserved cooked rice into each of two meal prep containers, then divide
stir-fry evenly atop the two. Top each with 1 tsp sesame seeds (optional), then seal containers
and place in the fridge.
8. For the Vegan Breakfast Hash, press 2 lbs extra firm tofu between paper towels to remove
excess liquid. Set aside. Wash and cube 21 oz russet potatoes, boil for 5 minutes, then drain. You
can now transfer potatoes to a sealed container in the fridge and prep the rest each morning
if preferred! To prep ahead of time, heat 1 tbsp olive oil in a skillet over medium heat, then add
potatoes, cooking 3-4 minutes until lightly browned in spots. Add 1 cup diced onion, cooking
another 2 minutes until translucent. Then, add 1 cup chopped peppers and tofu, cooking about
2 minutes while breaking up tofu with a spatula. Add 2 cups kale, ½ tsp salt (optional), ½ tsp
turmeric (optional), and ¼ tsp black pepper. Cook 1 minute until kale is wilted. Remove from
heat, turn burner OFF, and let cool for 5-10 minutes. Divide evenly between four meal prep
containers. Seal containers and place in the fridge.
9. For the Southwest Nourish Bowls and the Quinoa Edamame & Corn Salad, bring 2 ⅔ cups
water to a boil, then add 1 ⅓ cup quinoa. Reduce heat to medium-low and simmer (covered) for
15-20 minutes until water is absorbed.
10. For the Southwest Nourish Bowls, drain and rinse 2 cups black beans and 1 cup sweet corn.
Chop 1 cup bell pepper and add to a skillet lightly coated with cooking spray along with beans,
corn, and 4 tsp seasoning taco seasoning (optional). Cook for 2-3 minutes over medium until
heated through and fragrant. Add 1 ½ cup kale to each of four meal prep containers, then ⅓ cup
cooked quinoa, ¼ of bean and corn mixture, 2 tbsp hemp hearts, 2 tbsp pumpkin seeds, and half
a lime to squeeze over bowl when ready to eat (optional). Seal containers and place in the fridge.
11. For the Quinoa Edamame & Corn Salad, steam 2 cups edamame in the microwave for 5
minutes (remove pods if not already shelled). Drain 1 ½ cup sweet corn and chop up ¼ cup red
onion. Add corn and onion to a medium mixing bowl along with edamame, 1 ⅓ cup cooked
quinoa, ¼ cup pumpkin seeds, 2 tbsp fresh lime juice, ½ tsp ground cumin, ¼ tsp black pepper
(optional), and ¼ tsp salt (optional). Toss to combine. Divide between four meal prep containers,
then seal containers and place in the fridge.
12. For the Tempeh Bacon Cobb Salad, slice 12 oz tempeh as thin as you can, then marinate in
1 tbsp maple syrup, 1 tbsp soy sauce, 2 tsp liquid smoke, and salt and pepper (to taste) for two
minutes. Next, pan-fry in a skillet with cooking spray over high heat, about 2 minutes per side
until crispy. Wash and chop 3 cups lettuce. Fill each of three large meal prep containers with 1
cup lettuce, ⅓ cup drained and rinsed beans, ¼ cup each corn and tomatoes, and 4 oz tempeh
bacon. Seal containers and place in fridge. When ready to eat, top salad with ¼ cup diced
avocado and 2 tbsp of apple cider vinegar or lemon juice.
13. For the Chickpea Flour Pizza, it’s best to make fresh when ready to eat (less than 20 minutes
prep), but you can make it ahead of time if needed. Preheat oven broiler on HIGH. Combine ⅔
cup chickpea flour, ⅔ cup water, 1 tbsp nutritional yeast, and ¼ tsp each Italian seasoning (or
oregano, marjoram, thyme) and garlic powder to make a thick batter. Heat 2 tsp olive oil over
medium heat in an oven-proof skillet. Pour batter into skillet and cook about 3-4 minutes until
top is set. Top with 3 tbsp pizza sauce, 1 oz almond mozzarella, ¼ cup sliced tomatoes, and 2 tbsp
fresh basil. Broil for 3-4 minutes (or until cheese
melts), then carefully remove using an oven mitt.
Cut into four squares and enjoy! Or wrap in cling
wrap for later.
14. Prepare Vanilla Almond Cranberry Protein Bars

according to according to recipe directions. Divide
into four servings and seal into sandwich bags.
Place in fridge.
15. Prepare Silken Chocolate Tofu Pudding

according to recipe directions. Divide between
three meal prep containers, then seal and place in
fridge.
You’re all done with meal prep! Now, dishes and

kitchen clean-up (the least fun part).
Week B
Recipes
k
Vegan Breakfast Hash

water (to boil potatoes)
27g protein
4 cups (21 oz) russet potatoes, diced
38g carbs
2 lbs extra firm tofu
15g fat
1 tbsp olive oil
8g fiber
1 cup onion, diced
6g sugar
1 cup bell pepper, diced
357mg sodium
2 cups baby kale, stems trimmed
½ tsp turmeric (optional)
¼ tsp black pepper
DIRECTIONS
1. Bring a pot of water to a boil. Briefly boil diced potatoes for around 5 minutes to soften.
Drain and set aside.
2. Meanwhile, press tofu firmly between paper towels to squeeze out excess moisture. Set
aside.
3. Heat olive oil in a skillet over medium heat, then add potatoes, cooking 3-4 minutes until
lightly browned in spots.
4. Add onion, cooking another 2 minutes until translucent.
5. Add tofu and peppers, cooking about 2 minutes while breaking up tofu with a spatula.
6. Add kale and spices, cooking about 1 minutes until kale is wilted and spices are fragrant.
7. Remove from heat and let cool for 5-10 minutes.
8. Divide evenly between four meal prep containers. Seal containers and place in the fridge.
This dish reheats easily in the microwave and will keep up to one week in the fridge.
Blueberry Protein Muffins

Makes 3 servings (makes 9 muff ins) Nutrition Facts
¾ cup oat flour (rolled oats blended into flour)
26g protein
42g carbs
17g fat
2 tsp baking powder
8g fiber
13g sugar
640mg sodium
½ cup unsweetened cashew milk
¼ cup creamy almond butter
1 cup blueberries, fresh or frozen
cooking spray
DIRECTIONS
2. Whisk together dry ingredients (through salt) in a medium mixing bowl.
4. Fold in blueberries.
5. Generously coat nine wells of a muffin tin with cooking spray, then divide batter between
wells.
6. Bake for 25-30 minutes until a knife or toothpick inserted comes out clean.
7. Set aside to cool for 10 minutes, then remove from muffin tin and place three muffins into
each of three sealable bags. Seal bags and place in fridge. Will keep in fridge up to one
week.
Vanilla Almond Cranberry Protein Bars

Makes 4 servings (makes 8 bars) Nutrition Facts
1 cup rolled oats
20g protein
34g carbs
¼ tsp cinnamon (optional)
10g fat
⅔ cup water
5g fiber
3 tbsp creamy almond butter
15g sugar
2 tbsp maple syrup
209mg sodium
½ tsp vanilla extract (optional)
¼ cup dried cranberries
¼ cup (2 oz) vanilla dairy-free yogurt, like Silk brand (optional)
cooking spray
DIRECTIONS
1. Whisk together dry ingredients (through cinnamon) in a medium mixing bowl.
2. Add wet ingredients (through vanilla extract) and mix until you get a sticky mixture.
3. Fold in cranberries and drizzle with yogurt if desired.
Nutrition Facts
(without optionals)
4. Press into the bottom of a loaf pan lightly coated with cooking spray and place in freezer
for about 30 minutes. Cut into eight bars and cover with cling wrap until ready to eat.
283 calories
5. Will keep in the fridge at least one week.
19g protein
32g carbs
10g fat
5g fiber
13g sugar
200mg sodium
Silken Chocolate Tofu Pudding

24 oz silken tofu
19g protein
⅔ cup unsweetened cocoa powder
23g carbs
½ cup calorie-free sweetener, like Truvia brand
11g fat
1 tbsp coconut oil, melted
8g fiber
1 tbsp maple syrup
11g sugar
203mg sodium
3 tbsp (22g) chocolate chips (optional)
DIRECTIONS
1. Add all ingredients except chocolate chips to a blender and blend until smooth and silky.
2. Divide between three meal prep containers (about 9 oz per container). Sprinkle each
serving with 1 tbsp chocolate chips if desired.
Nutrition Facts
(without optionals)
3. Seal and place in the fridge. Will keep in the fridge up to one week.
185 calories
18g protein
18g carbs
9g fat
7g fiber
5g sugar
197mg sodium
Vegan Southwest Nourish Bowl

1 ⅓ cup water ½ cup roasted pumpkin seeds
25g protein
⅔ cup dry quinoa 2 limes, sliced (optional)
50g carbs
cooking spray
19g fat
2 cups black beans, drained and rinsed
13g fiber
1 cup sweet corn, drained
7g sugar
1 cup bell pepper, sliced
331mg sodium
4 tsp taco seasoning (optional)
6 cups baby kale, washed and trimmed
½ cup hemp hearts
DIRECTIONS
1. Bring 1 ⅓ cup water to a boil, then add ⅔ cup quinoa. Reduce heat to medium-low and
simmer (covered) for 15 minutes until water is absorbed.
2. Add black beans, corn, bell pepper, and seasoning to a skillet lightly coated with cooking
Nutrition Facts
(without optionals)
spray.
3. Cook for 2-3 minutes over medium until heated through and fragrant.
447 calories
4. Add 1 ½ cup kale to each of four meal prep containers, along with ⅓ cup cooked
25g protein
quinoa, ¼ of seasoned bean and corn mixture, 2 tbsp hemp hearts, and 2 tbsp pumpkin
47g carbs
seeds.
19g fat
5. Seal containers and place in the fridge. Will keep up to one week in the fridge.
13g fiber
6. Squeeze the juice of half of a lime over top when ready to eat!
7g sugar
146mg sodium
Tempeh Bacon Cobb Salad

12 oz tempeh ¾ cup avocado, diced and tossed with
29g protein
1 tbsp maple syrup lemon juice
41g carbs
1 tbsp reduced sodium soy sauce 6 tbsp apple cider vinegar or lemon juice
18g fat
2 tsp liquid smoke
8g fiber
salt and pepper to taste
9g sugar
cooking spray
310mg sodium
3 cups lettuce, washed and chopped
1 cup beans, drained and rinsed
¾ cup sweet corn, drained
¾ cup tomatoes, chopped
DIRECTIONS
1. Slice tempeh as thin as possible with a sharp knife.
2. Whisk together maple syrup, soy sauce, liquid smoke, and salt and pepper to make
marinade. Marinate tempeh slices in this mixture for 2 minutes.
3. Coat a skillet with cooking spray and fry tempeh for 2 minutes per side until browned. Set
aside.
4. Wash and chop lettuce, then divide between three meal prep containers. Top each
container with ⅓ cup beans, ¼ cup sweet corn, ¼ cup chopped tomatoes, and 40 oz
tempeh bacon.
5. When ready to eat, top salad with ¼ cup diced avocado and 2 tbsp of apple cider vinegar
or lemon juice. Will keep in the fridge up to one week (without the avocado and vinegar/
lemon).
Quinoa Edamame & Corn Salad

1 ⅓ cup water, cooked
15g protein
⅔ cup dry quinoa
34g carbs
2 cups shelled edamame, steamed
9g fat
1 ½ cup sweet corn, drained
5g fiber
¼ cup red onion, chopped (optional)
6g sugar
¼ cup pumpkin seeds
350mg sodium
2 tbsp fresh lime juice
½ tsp ground cumin
¼ tsp black pepper (optional)
¼ tsp salt (optional)
DIRECTIONS
1. Bring 1 ⅓ cup water to a boil, then add ⅔ cup quinoa. Reduce heat to medium-low and
simmer (covered) for 15 minutes until water is absorbed.
2. Steam edamame in the microwave for 5 minutes (remove pods if not already shelled).
3. Drain sweet corn and chop up red onion. Add corn and onion to a medium mixing bowl
along with cooked quinoa, edamame, seeds, lime juice, and spices. Toss to combine.
4. Divide between four meal prep containers. Seal containers and place in the fridge. Will
keep in the fridge up to one week.
Ranch-Flavored Roasted Edamame

3 cups shelled edamame, steamed
16g protein
2 tsp olive oil
17g carbs
1 tsp dried dill (optional)*
9g fat
1 tsp dried parsley (optional)*
2g fiber
1 tsp onion powder (optional)*
3g sugar
½ tsp salt
577mg sodium
¼ tsp black pepper
*These spices add ranch flavor but you can leave these out if you don’t have them!
DIRECTIONS
2. Toss shelled edamame with olive oil and spices, then spread out on a baking sheet lined
with parchment paper.
3. Bake for 15 minutes or until lightly browned and crispy.
4. Let cool for 5-10 minutes, then divide between three sealable bags. Seal bags and place in
PW
BBQ Tofu & Pineapple Rice

1 cup dry wild rice
25g protein
2 cups water
78g carbs
6 bamboo skewers (optional)
3g fat
1 lb extra firm tofu
9g fiber
2 cups pineapple, cubed
30g sugar
1 cup green bell pepper, sliced
505mg sodium
1 cup red bell pepper, sliced
½ cup red onion, sliced
¼ cup low sugar BBQ sauce
DIRECTIONS
1. Bring 1 cup dry rice and 2 cups water to a boil, then cover and reduce heat to medium-
low. Simmer for 45 minutes until tender.
3. Start soaking wood skewers in water (if using).
4. Press tofu firmly between paper towels to squeeze out as much moisture as possible, then
cut into 1” cubes, then cut pineapple, peppers, and onion into roughly 1” chunks.
5. Add tofu, pineapple, peppers, and onion to a large mixing bowl with BBQ sauce and toss
until evenly coated. Pierce chunks onto skewers or arrange evenly on a grill pan or baking
sheet lined with parchment paper.
6. Bake for 30 minutes, turning once, until tofu and veggies are browned on the edges.
7. Measure 1 cup cooked rice into each of two meal prep containers.
8. Once skewers are cool enough to handle, place 3 skewers atop each container (or pull off
chunks if skewers don’t fit).
9. Seal containers and place in the fridge. Will keep in fridge up to one week.
PW
Butternut Macaroni & “Cheeze”

4 cups water
29g protein
6 oz chickpea elbow noodles, like Banza brand
70g carbs
2 cups butternut squash, fresh or frozen (use pre-cut for convenience)
6g fat
17g fiber
12g sugar
1 tsp onion powder
718mg sodium
½ tsp salt (optional, but it won’t taste as cheesy)
½ tsp black pepper
DIRECTIONS
1. Bring 4 cups of water to a boil in a medium saucepan, then add noodles and cook pasta 1
minute less than package directions (you want them al dente). Drain and set aside.
2. If using fresh butternut squash, bake in a preheated oven at 400 F for 25 minutes or until
tender. If using frozen, steam in microwave for 5 minutes until soft-mushy.
3. Blend squash with nutritional yeast, cashew milk, and spices until smooth and velvety.
4. Pour over noodles and gently stir to coat.
5. Divide noodles between two meal prep containers, then seal containers and place in the
Chickpea Flour Margherita Pizza

⅔ cup chickpea flour (garbanzo bean flour, besan)
25g protein
⅔ cup water
50g carbs
19g fat
¼ tsp Italian seasoning (or oregano, marjoram, and thyme)
13g fiber
¼ tsp garlic powder
7g sugar
2 tsp olive oil
331mg sodium
3 tbsp pizza sauce
1 oz dairy-free almond mozzarella
¼ cup tomato, sliced
2 tbsp fresh basil (or 2 tsp dried)
DIRECTIONS
1. Preheat oven to BROIL on high.
2. Combine chickpea flour, water, yeast, Italian seasoning, and garlic powder in a bowl to
make a thick batter.
3. Heat olive oil in an oven-safe skillet over medium heat and pour in batter. Cook for 3-4
minutes until mostly set.
4. Top with pizza sauce, mozzarella, tomatoes, and basil.
5. Place skillet in oven under broiler for 3-4 minutes until cheese is melted.
6. Remove from oven (carefully) using an oven mitt and set aside to cool. Slide onto a cutting
board using a spatula or turner, cut into fourths, and enjoy the whole pizza!
Crispy Sesame Tempeh Stir-fry

⅓ cup dry rice
25g protein
⅔ cup water
44g carbs
8 oz tempeh
18g fat
2 tbsp reduced sodium soy sauce (or tamari sauce, coconut aminos)
3g fiber
1 tbsp maple syrup
10g sugar
1 tsp sriracha (optional)
647mg sodium
2 tsp sesame oil
2 cups stir-fry vegetables
2 tsp garlic, minced
2 tsp ginger, minced
2 tsp toasted sesame seeds (optional)
DIRECTIONS
1. Bring ⅓ cup dry rice and ⅔ cup water to a boil, then cover and reduce heat to medium-
low. Simmer for 15-20 minutes or until water is absorbed.
2. Cut tempeh into bite-sized cubes.
Nutrition Facts
(without optionals)
3. Whisk together soy sauce, maple syrup, and sriracha in a small bowl for sauce.
4. Heat sesame oil over high heat, then add tempeh and cook for 4 minutes until browned.
411 calories
5. Add stir-fry vegetables, garlic, and ginger, then add sauce. Cook, stirring frequently, for 4
25g protein
more minutes until vegetables are crisp-tender.
43g carbs
6. Scoop ⅓ cup cooked rice into each of two meal prep containers, then divide the tempeh
17g fat
stir-fry evenly between the two containers. Top each with 1 tsp sesame seeds (optional).
2g fiber
Seal containers and place in the fridge. Will keep in fridge up to one week.
9g sugar
606mg sodium
Copyright:
Disclaimer:
program.
the reader.
Inc.
Vegan
Recipe Guide
Phase 2 Ad justments
Copyright:
Disclaimer:
program.
the reader.
Inc..
PHASE 1 VEGAN RECIPE GUIDE Index 3
Table of Contents
HOW TO USE THIS GUIDE WEEK B
How to Use This Adjustment Guide 4 Grocery List 22
Prep Schedule 23
WEEK A
Grocery List 6 WEEK B RECIPES
Prep Schedule 7 Vegan Breakfast Hash 25
Blueberry Protein Muff ins 26
WEEK A RECIPES Vanilla Almond Cranberry Protein Bars 27
Baked Banana Protein Oatmeal 9 Silken Chocolate Tofu Pudding 28
Broccoli “Cheeze” & Bacon Breakfast Muff ins 10 Vegan Southwest Nourish Bowl 29
Peanut Butter Protein Balls 11 Tempeh Bacon Cobb Salad 30
Tropical Protein Smoothie 12 Quinoa Edamame & Corn Salad 31
Mediterranean Nourish Bowl 13 Ranch-Flavored Roasted Edamame 32
Edamame Peanut Noodle Bowl 14 BBQ Tofu & Pineapple Rice 33
High-Protein Hummus & Veggies 15 Butternut Macaroni & “Cheeze” 34
Quinoa Black Bean Burgers & Guacamole 16 Chickpea Flour Margherita Pizza 35
Lentil Loaf & Brussels 17 Crispy Sesame Tempeh Stir-f ry 36
Chili-Stuffed Sweet Potatoes 18
Ultimate Vegan Nachos 19 BONUS GROCERY LIST
Spinach Alf redo Noodles 20 Blank Grocery List 38
How to Use
This Adjustment Guide
Welcome to the TransformNation Phase 2 Recipe Guide! This guide is a continuation of where
we left off last month.
In Phase 1, you focused on creating healthy habits in the kitchen that will help set you up for
long-term success. We held off on your personalized calorie and macro targets, but we're ready
to dive into those now!
click h
If you haven't already, check out our #TFNMATH calculator ere!
and get your goal-specific nutrition targets now!
You'll need these once you're ready to start making recipe tweaks.
Once you've written down your targets, it's time to make adjustments to our recipes. We've
outlined how to do this in your Phase 2 lecture:
How to Transform Our TFN Recipes to Fit Your Macros
Got questions? That's what your community is here for! Reach out to your TEAM on Facebook
or Instagram anytime.
WH AT TO FO CUS O N
Adjusting ingredients and making our recipes fit your macros won't be a one-and-done
project. Familiarizing yourself with ingredient breakdowns will come with trial and error, and
soon you'll be a master of adjustments! You'll be hacking your recipes with less and less effort
as time goes on.
We recommend taking it one recipe at a time to start. Focus on tweaking the ingredients as
best you can to fit your per-meal allowance and don't get discouraged if you find the numbers
don't always work out exactly. Our handy worksheets will walk you through all the rest.
Above all else, keep consistency front and center. You'll get the hang of this in no time!
Week A
k
Week A Grocery List

PR OTE IN DRY GOODS
Veggie bacon _____ Corn tortillas _____
Vanilla protein powder (<5g carbs and <3g fat / serving) Rolled oats _____
Creamy peanut butter _____
Peanut butter powder _____
DA I RY ALTERNATIVES Quinoa _____
Unsweetened almond milk _____ Dry brown lentils _____
Unsweetened coconut milk _____ Dry soba noodles _____
Vegan cheddar shreds* _____ Dry edamame or adzuki bean pasta _____
Vegan buttery spread* _____ Ketchup _____
Vanilla dairy-free yogurt, like Silk brand _____ Black beans _____
Chickpeas/garbanzo beans _____
PR O D U C E Kidney beans _____
Sweet potatoes _____ Diced tomatoes _____
Red onion _____ Sweet corn _____
Carrots _____ Olive oil _____
Spinach _____ Sweet chili sauce _____
Tomatoes _____ Reduced sodium soy sauce _____
Brussels sprouts _____ Tahini _____
Cucumber _____ Hemp hearts _____
Red pepper _____ Cashews _____
Green chilies _____ Walnuts _____
Snap peas _____ Ground flaxseed _____
Bananas _____ Nutritional yeast _____
Lemons _____ Chickpea flour / besan _____
Garlic _____ Calorie-free sweetener* _____
Guacamole _____ Unsweetened shredded coconut _____
Hummus* _____ Almond extract* _____
Vanilla extract* _____
Cinnamon* _____
FR OZ E N
Meatless crumbles _____ Chili powder _____
Shelled edamame _____ Smoked paprika* _____
Broccoli florets _____ Garlic powder _____
Pineapple chunks _____ Dried oregano* _____
Mango chunks _____ Ground cumin _____

Ground turmeric* _____
Onion powder _____
*optional Taco seasoning* _____
Black pepper _____
Salt _____
Cooking spray _____
Week A Meal Plan

This month, you've got more flexibility with your meal schedule! While you can
choose to follow the same schedule as in Phase 1, we encourage you to get
creative and either rearrange our recipes or add in some of your own. Use our
blank schedule template here to plan out your week!

BREAKFAST
SNACK
LUNCH
SNACK
DINNER
Week A
Reci
i p es
Baked Banana Protein Oatmeal

INGREDIENTS _____ calories
_____ g vegan vanilla protein powder
_____ cup rolled oats
_____g protein
_____g carbs
_____g fat
1 ½ tsp cinnamon (optional)
_____g fiber
1 ½ cup unsweetened almond milk
_____g sugar
1 cup (2 medium) ripe bananas, mashed
_____mg sodium
cooking spray
_____ tbsp chopped walnuts
DIRECTIONS
2. Whisk together dry ingredients in a medium mixing bowl (through cinnamon).
4. Generously coat a baking dish with cooking spray, then pour mixture in.
5. Sprinkle with walnuts (or other nuts of choice).
6. Bake for 30-35 minutes until golden brown and a toothpick or knife inserted comes out
mostly clean. Set aside to cool.
7. Cut into fourths and place into four sealable bags or meal prep containers. Will keep in the
fridge up to one week.

_____ slices veggie bacon strips 1 tsp ground turmeric (optional)
_____g protein
cooking spray ½ tsp onion powder
_____g carbs
_____ cups steamed broccoli florets ½ tsp black pepper
_____g fat
_____ cup chickpea flour
_____g fiber
2 ½ cups water
_____g sugar
_____ tbsp olive oil
_____mg sodium
1 tsp salt
DIRECTIONS
2. Cook _____ slices of vegan bacon in a skillet with cooking spray over medium heat until
crispy, about 2 minutes per side.
3. Steam _____ cups of broccoli in microwave, then set aside to cool.
4. Whisk together chickpea flour, water, olive oil, nutritional yeast, salt, turmeric (optional),
onion powder, and black pepper.
5. Stir in crumbled bacon and steamed broccoli.
6. Divide between 12 wells of a muffin tin, then bake for 30-35 minutes, or until edges are
golden brown. Put four muffins in each of three sealable bags and put them in the fridge.
Will keep in the fridge up to one week.
Peanut Butter Protein Balls

_____ cup peanut butter powder
_____g protein
_____ tbsp creamy peanut butter
_____g carbs
2 tbsp calorie-free sweetener, like Truvia brand
_____g fat
⅛ tsp salt
_____g fiber
water, as needed
_____g sugar
_____mg sodium
DIRECTIONS
1. Combine ingredients in a medium mixing bowl until mixture sticks together like a firm dough.
2. Roll into 12 equal-sized balls, then place three balls into each of three sealable bags.
3. Seal bags and place in the fridge. Will keep in the fridge up to one week.
Tropical Protein Smoothie

3 cups unsweetened coconut milk
_____g protein
1 ½ cup pineapple chunks, frozen
_____g carbs
_____ cup mango chunks, frozen
_____g fat
_____ g vanilla vegan protein powder
_____g fiber
_____ tbsp unsweetened shredded coconut
_____g sugar
⅜ tsp almond extract (optional)
_____mg sodium
DIRECTIONS
1. Blend together 1 cup coconut milk, ½ cup frozen pineapple, _____ cup frozen mango, _____ g
protein powder, _____ tbsp unsweetened coconut, and ⅛ tsp almond extract (optional). This
is one serving.
2. It’s recommended to make smoothies fresh on the spot. If this is not possible, you can
blend your smoothie in the morning and keep in a double-walled freezer bottle until
ready to enjoy.
Mediterranean Nourish Bowl

_____ cups chickpeas _____ cup high-protein hummus (see recipe,
_____g protein
_____ tsp olive oil or use store-bought)
_____g carbs
½ tsp garlic powder _____ cup hemp hearts
_____g fat
½ tsp dried oregano (optional) 1 lemon, cut into fourths
_____g fiber
_____g sugar
1 cup cucumber, diced
_____mg sodium
1 cup tomato, diced
½ cup red onion, diced
DIRECTIONS
2. Drain and rinse _____ cans of chickpeas. Spread out on a baking sheet lined with
parchment paper (optional) and toss with olive oil, garlic powder and oregano (optional).
Roast chickpeas for 20-25 minutes until crispy.
3. Meanwhile, place 1 ½ cup baby spinach in each of four meal prep containers.
4. Wash and dice cucumber, tomato, and red onion. Add ¼ cup cucumber, ¼ cup tomato,
and 2 tbsp red onion to each meal prep container.
5. Add _____ tbsp hummus, _____ tbsp hemp hearts and 1 slice lemon to each container.
6. Divide roasted chickpeas between containers.
Edamame Peanut Noodle Bowl

Bowl Sauce
_____g protein
water _____ cup creamy peanut butter
_____g carbs
_____ oz dry soba noodles 2 tbsp sweet chili sauce
_____g fat
_____ cups frozen shelled edamame 2 tbsp reduced sodium soy sauce
_____g fiber
½ cup red bell pepper, sliced
_____g sugar
½ cup carrot, shredded
_____mg sodium
DIRECTIONS
1. Cook noodles according to package directions, rinse with cold water, and drain.
2. Steam frozen edamame in the microwave for 4-5 minutes.
3. Slice bell pepper and shred carrot, then add to a large mixing bowl with edamame and noodles.
4. Combine sauce ingredients and toss with noodles.
5. Divide mixture between three sealable meal prep containers.
6. Seal and place containers in fridge. Will keep in the fridge up to one week.
High-Protein Hummus & Veggies

Makes 4 servings (2 ½ cups hummus) Nutrition Facts
Hummus Veggies
_____g protein
_____ cup chickpeas beans, drained & rinsed 2 cups sugar snap peas
_____g carbs
_____ cup hemp hearts 2 cups carrot sticks
_____g fat
_____g fiber
3 tbsp lemon juice
_____g sugar
_____ tbsp tahini
_____mg sodium
3 garlic cloves
DIRECTIONS
1. Blend together chickpeas, hemp hearts, yeast, lemon juice, tahini, garlic and salt for
hummus. Set aside ½ cup for the Mediterranean Nourish Bowls.
2. Divide remaining 2 cups between four small meal prep containers (½ cup each).
3. Put ½ cup each snap peas and carrots into four sealable baggies and place in fridge along
with hummus containers. Will keep in fridge up to one week.
Quinoa Black Bean Burgers & Guacamole

_____ cup water ½ tsp salt (optional)
_____g protein
_____ cup dry quinoa _____ tbsp guacamole
_____g carbs
_____ cup black beans, drained and rinsed
_____g fat
_____ tbsp hemp hearts
_____g fiber
_____g sugar
_____mg sodium
½ tsp ground cumin
½ tsp smoked paprika (optional)
½ tsp onion powder
½ tsp black pepper
DIRECTIONS
1. In a small saucepan, bring _____ cup of water to a boil, then add _____ cup dry quinoa. Cook for 15
minutes until water is absorbed. Add cooked quinoa to a medium mixing bowl.
2. Add drained and rinsed black beans to mixing bowl, mashing with a fork.
3. Add spices (through salt) and form into three equal-sized patties.
4. Pan-fry patties over medium heat, 5 minutes per side until cooked through.
5. Let cool, then place one patty into each of three sealable baggies, then seal and place in fridge.
6. Will keep in fridge up to one week. Top burger with _____ tbsp guacamole when ready to eat!
PW
Lentil Loaf & Brussels

_____ cup water cooking spray
_____g protein
_____ cup dry quinoa 2 tbsp ketchup
_____g carbs
_____ cup dry brown lentils 2 cups brussels sprouts, steamed
_____g fat
2 tbsp ground flaxseed _____ tsp vegan buttery spread (optional)
_____g fiber
½ cup onion, chopped
_____g sugar
2 cloves garlic, minced
_____mg sodium
¼ tsp black pepper
DIRECTIONS
2. In a small saucepan, bring _____ cup of water to a boil, then add _____ cup dry quinoa. Cook for
3. Meanwhile, in another medium saucepan, bring lentils and _____ cups water to a boil,
simmering for 12 minutes until tender. Drain and add to mixing bowl along with quinoa.
4. Add flaxseed, onion, garlic, salt and pepper. Mix until well combined.
5. Generously coat a loaf pan with cooking spray, then spread mixture in evenly.
6. Top with ketchup and bake for 45 minutes.
7. Meanwhile, steam brussels sprouts for 4-5 minutes in microwave. Toss with buttery spread
if desired (optional).
8. Cut loaf into fourths and divide into two separate meal prep containers, along with 1 cup
brussels per container.
PW
Chili-Stuffed Sweet Potatoes

2 sweet potato (_____ oz each) 1 clove garlic, minced
_____g protein
_____ cup meatless crumbles ½ tsp smoked paprika (optional)
_____g carbs
_____ cup water _____ tbsp vegan cheddar shreds (optional)
_____g fat
1 tbsp chili powder, divided
_____g fiber
1 tsp ground cumin, divided
_____g sugar
_____ cup black beans, drained and rinsed
_____mg sodium
_____ cup kidney beans, drained and rinsed
1 cup diced tomatoes
¼ cup onions, chopped
DIRECTIONS
2. Wash 2 sweet potatoes (_____ oz each) and poke with a fork. Bake on a baking sheet
for 45 minutes until pierced easily with a fork.
3. Meanwhile, cook meatless crumbles with water, seasoning with chili powder and
cumin to taste.
4. Add cooked crumbles to a saucepan with black beans, kidney beans, diced tomatoes,
onion, garlic, and spices.
5. Once potatoes are cool enough to handle, slice lengthwise and place into two sealable
meal prep containers. Divide chili evenly between the two containers.
6. Top each with _____ tbsp vegan cheddar shreds if desired (optional). Seal containers and
place in fridge. Will keep in the fridge up to one week.
Ultimate Vegan Nachos

Nachos Vegan Queso
_____g protein
_____ small corn tortillas, cut into triangles _____ oz raw cashews, boiled or soaked over-
_____g carbs
cooking spray night to soften
_____g fat
salt (to taste) 2 tbsp green chilies
_____g fiber
_____ cup meatless crumbles 1 tbsp nutritional yeast
_____g sugar
_____ cup water ¼ tsp taco seasoning
_____mg sodium
½ tsp taco seasoning
¼ cup black beans
¼ cup sweet corn
¼ cup tomato, chopped
DIRECTIONS
2. Cut tortillas into sixths and spray lightly with cooking spray. Sprinkle with salt if desired.
Bake for 12-15 minutes, flipping once, and transfer to a plate.
3. Meanwhile, cook meatless crumbles with water and taco seasoning until lightly browned.
4. Blend cashews, green chilies, yeast and taco seasoning until smooth to make your queso.
5. Top chips with crumbles plus ¼ cup each black beans, sweet corn, and tomatoes.
6. Drizzle with queso and enjoy!
Spinach Alfredo Noodles

_____ oz dry edamame or adzuki bean pasta, like Explore Cuisine brand
_____g protein
_____ cups water
_____g carbs
_____ oz raw cashews, boiled or soaked overnight to soften
_____g fat
¼ cup onion, chopped
_____g fiber
6 tbsp water, reserved
_____g sugar
_____mg sodium
1 clove garlic
¾ tsp lemon juice
¼ tsp salt
⅛ tsp black pepper
_____ cups fresh baby spinach
DIRECTIONS
1. Cook pasta 1 minute less than package directions (you want them al dente).
2. In a smaller saucepan, briefly boil cashews and onion. Reserve 6 tbsp of this water and drain the rest.
3. Blend together boiled cashews and onion, 6 tbsp reserved water, yeast, garlic, lemon juice,
salt and pepper to make your alfredo sauce.
4. Simmer drained pasta with sauce and fresh spinach until spinach is just wilted.
5. Divide pasta between two sealable meal prep containers. Seal containers and place in
Week B
f
Week B Grocery List

PR OTE I N DRY GOODS (CON ' T )
Extra firm tofu _____ Quinoa** _____
Silken tofu _____ Chickpea elbow noodles _____
Tempeh _____ Sriracha* _____
Vanilla protein powder (<5g carbs and <3g fat / serving)** Black beans _____
Mixed beans (kidney, pinto, garbanzo) _____
Sweet corn _____
DA I RY ALTERNATIVES
Pizza sauce _____
Dairy-free almond mozzarella _____
Low sugar BBQ sauce _____
Unsweetened cashew milk _____
Liquid smoke* _____
Vanilla dairy-free yogurt, like Silk brand _____
Olive oil** _____
Coconut oil _____
PR O D U CE Sesame oil _____
Russet potatoes _____ Apple cider vinegar _____
Butternut squash (use pre-cut for convenience) _____ Reduced sodium soy sauce** _____
Red onion _____ Hemp hearts** _____
White onion _____ Roasted pumpkin seeds _____
Baby kale _____ Toasted sesame seeds* _____
Lettuce _____ Dried cranberries _____
Tomato _____ Nutritional yeast** _____
Assorted bell peppers _____ Chickpea flour / besan** _____
Avocado _____ Chocolate chips** _____
Pineapple _____ Calorie-free sweetener** _____
Fresh basil _____ Unsweetened cocoa powder _____
Limes _____ Vanilla extract** _____
Garlic ** _____ Baking powder _____
Ginger root _____ Cinnamon** _____
Garlic powder** _____
F R OZ E N Ground cumin** _____
Stir-fry vegetables _____ Ground turmeric** _____
Shelled edamame** _____ Onion powder** _____
Blueberries _____ Taco seasoning** _____
Italian seasoning** _____
Dried dill* _____
D RY G O O DS Dried parsley* _____
Rolled oats** _____ Black pepper** _____
Creamy almond butter _____ Salt** _____
Maple syrup _____ Cooking spray** _____
Wild rice _____ Bamboo skewers* _____
*optional
**may have some left over from last week
Week A Meal Plan

This month, you've got more flexibility with your meal schedule! While you can
choose to follow the same schedule as in Phase 1, we encourage you to get
creative and either rearrange our recipes or add in some of your own. Use our
blank schedule template here to plan out your week!

BREAKFAST
SNACK
LUNCH
SNACK
DINNER
Week B
Recipes
k
Vegan Breakfast Hash

water (to boil potatoes)
_____g protein
_____ oz russet potatoes, diced
_____g carbs
_____ lbs extra firm tofu
_____g fat
_____ tbsp olive oil
_____g fiber
1 cup onion, diced
_____g sugar
1 cup bell pepper, diced
_____mg sodium
2 cups baby kale, stems trimmed
½ tsp turmeric (optional)
¼ tsp black pepper
DIRECTIONS
1. Bring a pot of water to a boil. Briefly boil diced potatoes for around 5 minutes to soften.
Drain and set aside.
2. Meanwhile, press tofu firmly between paper towels to squeeze out excess moisture. Set
aside.
3. Heat olive oil in a skillet over medium heat, then add potatoes, cooking 3-4 minutes until
lightly browned in spots.
4. Add onion, cooking another 2 minutes until translucent.
5. Add tofu and peppers, cooking about 2 minutes while breaking up tofu with a spatula.
6. Add kale and spices, cooking about 1 minutes until kale is wilted and spices are fragrant.
7. Remove from heat and let cool for 5-10 minutes.
8. Divide evenly between four meal prep containers. Seal containers and place in the fridge.
This dish reheats easily in the microwave and will keep up to one week in the fridge.
Blueberry Protein Muffins

Makes 3 servings (makes 9 muff ins) Nutrition Facts
_____ cup oat flour (rolled oats blended into flour)
_____g protein
_____g carbs
_____g fat
2 tsp baking powder
_____g fiber
_____g sugar
_____ oz vanilla dairy-free yogurt, like Silk brand
_____mg sodium
_____ cup creamy almond butter
1 cup blueberries, fresh or frozen
cooking spray
DIRECTIONS
2. Whisk together dry ingredients (through salt) in a medium mixing bowl.
4. Fold in blueberries.
5. Generously coat nine wells of a muffin tin with cooking spray, then divide batter between
wells.
6. Bake for 25-30 minutes until a knife or toothpick inserted comes out clean.
7. Set aside to cool for 10 minutes, then remove from muffin tin and place three muffins into
each of three sealable bags. Seal bags and place in fridge. Will keep in fridge up to one
week.
Vanilla Almond Cranberry Protein Bars

Makes 4 servings (makes 8 bars) Nutrition Facts
_____ cup rolled oats
_____g protein
_____g carbs
¼ tsp cinnamon (optional)
_____g fat
⅔ cup water
_____g fiber
_____ tbsp creamy almond butter
_____g sugar
2 tbsp maple syrup
_____mg sodium
½ tsp vanilla extract (optional)
¼ cup dried cranberries
_____ cup (_____ oz) vanilla dairy-free yogurt, like Silk brand (optional)
cooking spray
DIRECTIONS
1. Whisk together dry ingredients (through cinnamon) in a medium mixing bowl.
2. Add wet ingredients (through vanilla extract) and mix until you get a sticky mixture.
3. Fold in cranberries and drizzle with yogurt if desired.
4. Press into the bottom of a loaf pan lightly coated with cooking spray and place in freezer
for about 30 minutes. Cut into eight bars and cover with cling wrap until ready to eat.
5. Will keep in the fridge at least one week.
Silken Chocolate Tofu Pudding

_____ oz silken tofu
_____g protein
_____ cup unsweetened cocoa powder
_____g carbs
½ cup calorie-free sweetener, like Truvia brand
_____g fat
_____ tbsp coconut oil, melted
_____g fiber
1 tbsp maple syrup
_____g sugar
_____mg sodium
_____ tbsp (_____ g) chocolate chips (optional)
DIRECTIONS
1. Add all ingredients except chocolate chips to a blender and blend until smooth and silky.
2. Divide between three meal prep containers (about 9 oz per container). Sprinkle each
serving with _____ tbsp chocolate chips if desired.
3. Seal and place in the fridge. Will keep in the fridge up to one week.
Vegan Southwest Nourish Bowl

_____ cup water ______ cup roasted pumpkin seeds
_____g protein
______ cup dry quinoa 2 limes, sliced (optional)
_____g carbs
cooking spray
_____g fat
______ cups black beans, drained and rinsed
_____g fiber
1 cup sweet corn, drained
_____g sugar
1 cup bell pepper, sliced
_____mg sodium
4 tsp taco seasoning (optional)
6 cups baby kale, washed and trimmed
______ hemp hearts
DIRECTIONS
1. Bring _____ cup water to a boil, then add _____ cup quinoa. Reduce heat to medium-low and simmer
(covered) for 15 minutes until water is absorbed.
2. Add black beans, corn, bell pepper, and seasoning to a skillet lightly coated with cooking spray.
3. Cook for 2-3 minutes over medium until heated through and fragrant.
4. Add 1 ½ cup kale to each of four meal prep containers, along with _____ cup cooked
quinoa, ¼ of seasoned bean and corn mixture, _____ tbsp hemp hearts, and _____ tbsp pumpkin seeds.
5. Seal containers and place in the fridge. Will keep up to one week in the fridge.
6. Squeeze the juice of half of a lime over top when ready to eat!
Tempeh Bacon Cobb Salad

_____ oz tempeh _____ cup avocado, diced and tossed with
_____g protein
1 tbsp maple syrup lemon juice
_____g carbs
1 tbsp reduced sodium soy sauce 6 tbsp apple cider vinegar or lemon juice
_____g fat
2 tsp liquid smoke
_____g fiber
salt and pepper to taste
_____g sugar
cooking spray
_____mg sodium
3 cups lettuce, washed and chopped
_____ cup beans, drained and rinsed
_____ cup sweet corn, drained
¾ cup tomatoes, chopped
DIRECTIONS
1. Slice tempeh as thin as possible with a sharp knife.
2. Whisk together maple syrup, soy sauce, liquid smoke, and salt and pepper to make
marinade. Marinate tempeh slices in this mixture for 2 minutes.
3. Coat a skillet with cooking spray and fry tempeh for 2 minutes per side until browned. Set
aside.
4. Wash and chop lettuce, then divide between three meal prep containers. Top each
container with _____ cup beans, _____ cup sweet corn, ¼ cup chopped tomatoes, and _____
oz tempeh bacon.
5. When ready to eat, top salad with _____ cup diced avocado and 2 tbsp of apple cider
vinegar or lemon juice. Will keep in the fridge up to one week (without the avocado and
vinegar/lemon).
Quinoa Edamame & Corn Salad

_____ cup water, cooked
_____g protein
_____ cup dry quinoa
_____g carbs
_____ cups shelled edamame, steamed
_____g fat
1 ½ cup sweet corn, drained
_____g fiber
¼ cup red onion, chopped (optional)
_____g sugar
_____ cup pumpkin seeds
_____mg sodium
2 tbsp fresh lime juice
½ tsp ground cumin
¼ tsp black pepper (optional)
¼ tsp salt (optional)
DIRECTIONS
1. Bring _____ cup water to a boil, then add _____ cup quinoa. Reduce heat to medium-low
and simmer (covered) for 15 minutes until water is absorbed.
2. Steam edamame in the microwave for 5 minutes (remove pods if not already shelled).
3. Drain sweet corn and chop up red onion. Add corn and onion to a medium mixing bowl
along with cooked quinoa, edamame, seeds, lime juice, and spices. Toss to combine.
4. Divide between four meal prep containers. Seal containers and place in the fridge. Will
keep in the fridge up to one week.
Ranch-Flavored Roasted Edamame

_____ cups shelled edamame, steamed
_____g protein
_____ tsp olive oil
_____g carbs
1 tsp dried dill (optional)*
_____g fat
1 tsp dried parsley (optional)*
_____g fiber
1 tsp onion powder (optional)*
_____g sugar
½ tsp salt
_____mg sodium
¼ tsp black pepper
*These spices add ranch flavor but you can leave these out if you don’t have them!
DIRECTIONS
2. Toss shelled edamame with olive oil and spices, then spread out on a baking sheet lined
with parchment paper.
3. Bake for 15 minutes or until lightly browned and crispy.
4. Let cool for 5-10 minutes, then divide between three sealable bags. Seal bags and place in
PW
BBQ Tofu & Pineapple Rice

_____ cup dry wild rice
_____g protein
_____ cups water
_____g carbs
6 bamboo skewers (optional)
_____g fat
_____ lb extra firm tofu
_____g fiber
2 cups pineapple, cubed
_____g sugar
1 cup green bell pepper, sliced
_____mg sodium
1 cup red bell pepper, sliced
½ cup red onion, sliced
¼ cup low sugar BBQ sauce
DIRECTIONS
1. Bring _____ cup dry rice and _____ cups water to a boil, then cover and reduce heat to
medium-low. Simmer for 45 minutes until tender.
3. Start soaking wood skewers in water (if using).
4. Press tofu firmly between paper towels to squeeze out as much moisture as possible, then
cut into 1” cubes, then cut pineapple, peppers, and onion into roughly 1” chunks.
5. Add tofu, pineapple, peppers, and onion to a large mixing bowl with BBQ sauce and toss
until evenly coated. Pierce chunks onto skewers or arrange evenly on a grill pan or baking
sheet lined with parchment paper.
6. Bake for 30 minutes, turning once, until tofu and veggies are browned on the edges.
7. Measure _____ cup cooked rice into each of two meal prep containers.
8. Once skewers are cool enough to handle, place 3 skewers atop each container (or pull off
chunks if skewers don’t fit).
9. Seal containers and place in the fridge. Will keep in fridge up to one week.
PW
Butternut Macaroni & “Cheeze”

_____ cups water (according to noodle package instructions)
_____g protein
_____ oz chickpea elbow noodles, like Banza brand
_____g carbs
_____ cups butternut squash, fresh or frozen (use pre-cut for convenience)
_____g fat
_____ cup nutritional yeast
_____g fiber
_____ cup unsweetened cashew milk
_____g sugar
1 tsp onion powder
_____mg sodium
½ tsp salt (optional, but it won’t taste as cheesy)
½ tsp black pepper
DIRECTIONS
1. Bring _____ cups of water to a boil in a medium saucepan, then add noodles and cook
pasta 1 minute less than package directions (you want them al dente). Drain and set aside.
2. If using fresh butternut squash, bake in a preheated oven at 400 F for 25 minutes or until
tender. If using frozen, steam in microwave for 5 minutes until soft-mushy.
3. Blend squash with nutritional yeast, cashew milk, and spices until smooth and velvety.
4. Pour over noodles and gently stir to coat.
5. Divide noodles between two meal prep containers, then seal containers and place in the
Chickpea Flour Margherita Pizza

_____ cup chickpea flour* (garbanzo bean flour, besan)
_____g protein
_____ cup water
_____g carbs
_____g fat
¼ tsp Italian seasoning (or oregano, marjoram, and thyme)
_____g fiber
¼ tsp garlic powder
_____g sugar
_____ tsp olive oil
_____mg sodium
3 tbsp pizza sauce
1 oz dairy-free almond mozzarella
¼ cup tomato, sliced
2 tbsp fresh basil (or 2 tsp dried)
*can add seasoned tempeh for additional protein
DIRECTIONS
1. Preheat oven to BROIL on high.
2. Combine chickpea flour, water, yeast, Italian seasoning, and garlic powder in a bowl to
make a thick batter.
3. Heat olive oil in an oven-safe skillet over medium heat and pour in batter. Cook for 3-4
minutes until mostly set.
4. Top with pizza sauce, mozzarella, tomatoes, and basil.
5. Place skillet in oven under broiler for 3-4 minutes until cheese is melted.
6. Remove from oven (carefully) using an oven mitt and set aside to cool. Slide onto a cutting
board using a spatula or turner, cut into fourths, and enjoy the whole pizza!
Crispy Sesame Tempeh Stir-fry

_____ cup dry rice
_____g protein
_____ cup water
_____g carbs
_____ oz tempeh
_____g fat
2 tbsp reduced sodium soy sauce (or tamari sauce, coconut aminos)
_____g fiber
1 tbsp maple syrup
_____g sugar
1 tsp sriracha (optional)
_____mg sodium
_____ tsp sesame oil
_____ cups stir-fry vegetables
2 tsp garlic, minced
2 tsp ginger, minced
2 tsp toasted sesame seeds (optional)
DIRECTIONS
1. Bring _____ cup dry rice and _____ cup water to a boil, then cover and reduce heat to
medium-low. Simmer for 15-20 minutes or until water is absorbed.
2. Cut tempeh into bite-sized cubes.
3. Whisk together soy sauce, maple syrup, and sriracha in a small bowl for sauce.
4. Heat sesame oil over high heat, then add tempeh and cook for 4 minutes until browned.
5. Add stir-fry vegetables, garlic, and ginger, then add sauce. Cook, stirring frequently, for 4
more minutes until vegetables are crisp-tender.
6. Scoop _____ cup cooked rice into each of two meal prep containers, then divide the
tempeh stir-fry evenly between the two containers. Top each with 1 tsp sesame seeds
(optional). Seal containers and place in the fridge. Will keep in fridge up to one week.
Bonus
Grocery
i Li s t
PHASE 2 VEGAN RECIPE GUIDE Blank Grocery List 38
Grocery List
Now that you're ready to start making recipes that fit your needs, take this
blank grocery list and get to shoppin'! You got this!!
PR OT E I N DRY GOODS
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DAI RY A LTERNATIVES _______________________________________
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PR O D U C E _______________________________________
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FR OZ E N _______________________________________
_______________________________________ _______________________________________
_______________________________________ _______________________________________
_______________________________________ _______________________________________
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Vegan

Welcome to the Team!

Remember, we aren't here to be perfect. Progress looks different on everyone. We're

Love and Light,

How To Use This Guide

Meet Your Coach

I’m an engineer turned transformation specialist,

I graduated in mechanical engineering with a

Through my own struggles, I realized my calling

I believe in taking the minimalist approach

Let's get started!

Meet Your Nutritionist

I first realized my passion for nutrition in college, where

With this goal in mind, I write science-based articles for

I can't wait for you to get started!

From my kitchen to yours,

Meet Your Spirit Guides

Hi, I'm D.C. - I'm the cutest one on the

My name is Murphy and I'm the talented

Wazzup! My name is Riker and all I want

Your Phase 1 Schedule

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Your Meals Explained

Week A Grocery List

Shelled edamame (3 cups) Smoked paprika *

Broccoli florets Garlic powder

Pineapple chunks Dried oregano *

Mango chunks Ground cumin

Week A Meal Plan

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Broccoli Broccoli Broccoli

Tropical Tropical Tropical

Edamame Edamame Edamame

Chili-Stuffed Chili-Stuffed Spinach Spinach

Meal Prep Meal Prep

Week A Meal Prep

Meal Prep Day 1

1. Start with a clean kitchen. Wash any leftover

2. Preheat oven to 350 F.

3. For the Lentil Loaf, bring ½ cup water to a

4. For the Baked Banana Nut Protein Oatmeal,

TWO-DAY PREP INSTRUCTIONS (CON'T)

5. For the Ultimate Vegan Nachos, lightly coat a skillet with

6. By now your Lentil Loaf and Baked Banana Nut Protein

TWO-DAY PREP INSTRUCTIONS (CON'T)

Meal Prep Day 2

2. Preheat oven to 400 F.

6. For the Chili-Stuffed Sweet Potatoes, lightly

TWO-DAY PREP INSTRUCTIONS (CON'T)

7. Remove sweet potatoes from the oven and set aside to

8. Bring ½ cup water to a boil then add ¼ cup dry quinoa

9. Drain and rinse 1 can black beans. To a medium mixing

Week A Meal Plan

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Broccoli Broccoli Broccoli

Tropical Tropical Tropical

Edamame Edamame Edamame

Chili-Stuffed Chili-Stuffed Spinach Spinach

Week A Meal Prep

Meal Prep Day 1

1. Start with a clean kitchen. Wash any leftover

2. Preheat oven to 400 F.

3. Wash two small (5 oz each) sweet potatoes

4. Cook 6 slices of vegan bacon (for the Broccoli