Veganuary

HIGH PROTEIN
SURVIVAL GUIDE
Tips and Tricks for going plant-based
Weekly Meal Plan Inspo
12 recipes - breakfast, lunch, dinner and desserts!
Table of
Contents
Veganuary Tips and Tricks Lunch
3 Meat/Condiments Substitutions 17 High Protein “Crab” Rangoon

4 Cheese Substitutions Dip

5 Snacks & Restaurants 18 High Protein Black Bean &

Pumpkin Quesadilla
6 Social Settings/Cooking/Protein

7 Best Ways to Use TVP 19 High Protein Tofu Salad

8 All About Tofu

Dinner
9 Plant-based vs. Vegan

11 Tips for Going Vegan 20 High Protein Garlicky

Mushroom Alfredo

Macros/ Meal Planning 21 High Protein Pasta Primavera

22 High Protein Stuffed Portobellos

12 Facts about Macros

13 Weekly Meal Plan Inspo Desserts

23 High Protein Triple Chocolate

Breakfast
Cheesecake

14 High Protein Blueberry Smoothie 24 High Protein Peanut Butter

Bowl Chocolate Cheesecake

15 Tofu Scramble 25 Chocolate & Vanilla Pudding Pie

16 TV(P)rotein Pumpkin Craisin

Muffins
26 Shopping List
 TIPS AND TRICKS FOR
GOING PLANT-BASED
Veganuary
Veganuary is right around the corner; with that and New Year’s resolutions, it’s no wonder
why more people try out a plant-based diet in January than any other month. Going plant-
based can be very intimidating, especially if you’ve never tried it before. Hopefully this
article full of tips and tricks will make the transition easier and encourage you to try more
plant-based foods!
Over the years, I’ve gotten a lot of questions about being plant-based, but one of the most
prevalent is “Don’t you have cravings for animal based products?”. This is a reasonable
question as most people who go vegan or plant-based were omnivorous for part of their
lives and grew up on many animal-based products. As with all foods, these could be tied to
good memories, comfort, family meals, etc. so it’s important to have a plan for dealing with
these kinds of cravings. Lucky for us, imitation meat and dairy alternatives have come a
long, long way over the last couple of decades. We’ve tried out pretty much anything we
could get our hands on; below is a list of our favorites and what they can be used for!

Condiments
Follow Your Heart Mayo is my personal favorite;
Hellman’s also has a vegan mayo that I think is equally
tasty.
Follow Your Heart Ranch Dressing is amazing; I think I
prefer it to its dairy counterparts.
Meat Alternatives
Everything Gardein that we’ve tried has been amazing! Highly recommend the Cr’b Cakes, F’sh Fillets,
Chick’n Nuggets, Chick’n Strips, Mandarin Orange Crispy Chick’n, and Plant Based Meatballs. I’m sure all
of their other stuff is equally awesome but these are the ones we have tried and can personally
recommend.
Meati is a pretty new brand that uses mushroom root – the texture is a little too close to meat for my
comfort, but we really liked the Carne Asada Steaks!
Morningstar has a lot of great meat substitutes – personal favorites are their breakfast sausages and their
Veggie Corn Dogs!
Beyond and Impossible are basically your top burger brands. I think they’re pretty equivalent personally
and don’t really have a preference.
Tofurkey Deli Slices are great for cold-cut sandwiches and the macros are pretty good too.
Plant Based Jerky – Louisville Vegan Jerky is our current favorite brand, specifically the Smoky Carolina
BBQ flavor!
Blackbird Seitan – specifically Original and BBQ flavors! While these don’t directly replace any specific
meats, they are awesome and can be used as a meat substitute in many ways; they also have great
protein macros!
 Cheese Substitutions

Follow Your Heart Parmesan – this works perfectly on top of casseroles or anything that you would normally
bake with Parmesan. It browns and gets crispy in the oven and the flavor is very close to real cheese. I
personally wouldn’t use this as cold Parmesan that you would sprinkle on top of something like a salad; this
one is definitely best heated up! An easy and awesome way to use it is to just sprinkle it on top of some
chopped broccoli and bake in the oven for 15 – 20 minutes – a perfect side dish for dinner!
Violife Parmesan Block – I like this one for grating on top of pasta, salad or really anytime you would want
cold Parmesan. I think it tastes great but the flavor is not as strong as the Follow Your Heart brand.
Peaceful Rebel Parmesan Block – this one is great for a melty Parmesan; it has a strong awesome flavor!
It’s still a smaller brand so I haven’t seen it in stores yet, but it’s our new favorite for grating over warm
pasta!
Violife Shredded Cheeses – our favorite ones are Cheddar and the Mexican Style blend. They melt really
well and work great on nachos or in a quesadilla, which is what we use them in most often. They are also
great to addition to your tofu scramble! These are coconut oil based so don’t be surprised when they get a
little liquid-y when they melt.
Daiya also has some pretty good shredded cheese; they’ve improved the formula and it’s a lot better than
it once was.
Miyokos Liquid Mozzarella is amazing for pizzas or casseroles! It browns like real cheese and is shockingly
creamy, especially compared against other vegan cheeses. Cannot recommend this one enough!
Miyokos Artisan Cheeses – speaking of Miyokos, they have some awesome Artisan cheese blocks that work
really well for charcuterie boards. My personal favorite is their Sun-dried Tomato block; you can literally
just heat it up in a pan with your favorite plant-based milk and you have instant, awesome pasta sauce!
Nuts for Cheese also has some incredible artisan cheese wedges. My personal favorite is Unbreilievable,
but honestly, all of them are great! They are all super creamy and are great on crackers!
Cheeze and Thank You has some great options that you can find in Whole Foods! If you’re lucky enough to
live near Chicago or St. Louis, they often do pop-ups and bring all kinds of new creations you can try out!
Follow Your Heart Feta crumbles – this is our favorite vegan feta; it tastes a lot like dairy feta. We like to
use it cold on salads, but it’s also great in hot dishes like a tofu scramble or stuffed green peppers!
Violife Cream Cheese is our go to for bagels or spreads. You do not want to use this in hot dishes; it will
basically turn liquid when it’s heated up (because it contains a lot of coconut oil) so only use this in cold
recipes.
Philadelphia Vegan Cream Cheese is also really tasty; my favorite is their Strawberry flavored spread!
Miyokos Cream Cheese is the one you want to use in hot recipes; it’s also a little more savory than Violife
or Philadelphia so if you’re wanting something more on the salty side, this would be the one. Keep in mind
that the texture of this cream cheese is slightly less smooth than the Violife, but it also doesn’t turn to liquid
in the same way since it’s made with cashews.
If you’re looking for sliced cheeses, Follow Your Heart has some good flavors and Kraft just came out with
a dairy-free cheddar and dairy-free American; both of which are awesome and melt great!
Snacks
LesserEvil has a few really great plant-based snacks that will satisfy your cheesy snack needs
– my favorite is the White Cheddar (“No Cheese” Cheesiness) Popcorn! Other great vegan
snack brands include: FitJoy, Hippeas, Spudsy!
Vegan Chocolate has gotten pretty exciting over the last couple of years. Some of the best
options in my opinion are:
Plant Based Reese’s Cups
Plant Based Hershey Bar
Lindt Oat Milk Bar
Lindt Oat Milk Truffles
Unreal Chocolates
Vegan Ice Cream has also gotten pretty awesome. Literally any non-dairy Ben and Jerry’s is
just as good as the original. We also really love Breyer’s Non-Dairy Vanilla (made with Oat
Milk), Nada Moo pints, and SO Delicious Ice Cream Bars!
Cookies – Oreos, Nutter Butters, Sweet Loren’s (you need to bake), and Back to Nature has
some great options! Drizzilicious is technically not a cookie, but they are delicious tiny
chocolate-drizzled rice cakes.
Protein Bars – Misfits and Barebell plant-based are the only ones I personally like because
they actually have some texture to them.

Restaurants
Now that we’ve got the cravings under control, the next hurdle to being plant-based
can be the lack of vegan options at restaurants or when you’re traveling. This is all
going to be very dependent on where you are and what your options are, but my best
advice is to plan ahead. It might seem annoying to have to look at menus and pick your
options before going out to eat, but trust me, it’s much better than getting to a
restaurant that only has fries and spending the rest of the day hangry.

Our go-to restaurants when we are traveling and don’t have many options:
Taco Bell – it’s a vegan and vegetarian cult favorite for a reason. There are so many
things you can get off the menu, just make sure to get everything without the sour
cream and cheese. Many of Taco Bell’s options have beans which will keep you full
better than most vegan options you’ll find at fast food restaurants.
Chipotle – they have their own plant-based meat called sofritas; it tastes pretty great
too! And of course a lot of their menu items are customizable so you can also pack on
the veggies and beans!
Also, if you don’t already have Happy Cow downloaded on your phone, please pause
reading this and do it now! This is the most life-improving app I’ve ever used. It’s like
Google reviews but just for vegans and vegetarians! I cannot even count the number of
times this app has helped us find a place to eat when we thought we had no options!
 Social Settings
You might also run into a lack of vegan options at social outings, family gatherings,
work functions, etc. so it’s important to let people know your dietary restrictions or
to plan ahead by bringing your own food. I have found that the more open you are
with others about your choice to be plant-based, the more willing they will be to
accommodate. It feels awkward at first but if you’re planning to be plant-based
long-term, it’s important to have those conversations.

Cooking
Even though there are a ton of really great plant-based alternatives for your
favorite foods and a lot of excellent vegan restaurants depending on where you
live, you’ve got to be a good cook! To be honest, a lot of these meat and dairy
substitutes can get pretty pricey, and you might struggle to find tasty and filling
vegan options at most restaurants. I think one of the most important things you can
do to guarantee a successful transition to plant-based or just a not miserable
Veganuary is to learn how to cook tasty plant-based food at home! If you’re here
reading this, you might know that I have a food blog and I highly recommend you
check it out; below is a recipe roundup for some easy dishes to make this
Veganuary. Aside from my recipes though, there are so many awesome food blogs
out there providing free and easy-to-follow recipes. My advice is to try new
ingredients, use spices freely and don’t be afraid to try new recipes. Nobody knew
how to cook until they knew how to cook!
Best Veganuary Recipes
Now that you’ve mastered finding and eating plant-based at home and in social
settings, it’s probably important to talk about the thing you will be asked over and
over and over again – where do you get your protein?

Protein
Being plant-based doesn’t necessarily mean it’s harder to get your protein but it does require some
additional attention. If you’re going from an omnivore diet and just eliminating animal products and not
adding in any plant-based protein sources, you might actually struggle to get enough protein. Cooking with
plant-based proteins can be a little overwhelming if you’ve never done it before, but lucky for you we have
some articles on how to use tofu and TVP which are some of the most common plant-based protein
sources! Other easy ways to add some extra protein are snacking on dry roasted edamame and swapping
out your normal pasta with lentil pasta! Seitan and wheat gluten are also incredible protein sources.
A Love Letter to TVP
All You Need to Know About Tofu
 BEST WAYS TO USE TVP
to add some extra protein!
TVP, Textured Vegetable Protein, is a versatile and easy-to-use ingredient that can add protein and texture to a variety of
different dishes!

01.
As a meat substitute -
02.
As a rice/grain
Tacos, Bacon Bits, substitute - use as a
Shepherd’s Pie, base for Curries,
Sloppy Joes Veggie Bowls

03.
Stove-top Stuffing,
04.
Use in Oatmeal or in
Stuffed Mushrooms, Baked Oats - can
Stuffed Peppers - less replace oats or use a
carbs and more protein 50/50 ratio!

05. 06.
Cookies - In Muffins -
make your own adds texture and extra
homemade protein protein!
cookies!

07. 08.
In a crust for High For breadcrumbs -
Protein Cheesecakes, on top of casseroles/
Pies, and Savory mac & cheese or for a
Quiches! high protein breading!
 TYPES OF TOFU
SUPER FIRM EXTRA FIRM
-43% protein -40% protein
-Shred, slice, cube, -Needs to be pressed
crumble -Shred, slice, cube,
-Nachos, Tacos, Scrambles, crumble
Crab Meat, Chili -Use it the same as Super Firm

FIRM
-40% protein
SILKEN TOFU
-Needs to be pressed -40% protein
-Works great for -Refrigerated
cream cheese and -Water packed
spreads

EXTRA FIRM SILKEN FIRM SILKEN TOFU

TOFU -48% protein
-60% protein -Entrees, salads,
-Stir-fry, sauteeing desserts
-Shelf-stable -Shelf-stable

LITE FIRM SILKEN SOFT SILKEN TOFU

TOFU
-35% protein
-80% protein
-Appetizers, dips,
-Smoothies, salads,
sauces
desserts
-Shelf-stable
-Shelf-stable
 Plant-Based vs. Vegan
So I’m sure you’ve heard the terms plant-based and vegan; sometimes they are used pretty
interchangeably. While the act of being plant-based and vegan are pretty similar in terms of dietary
choices, the reason behind the two can be pretty different and if you are thinking about going vegan, there
may be other things you need to keep in mind.

Plant-based – a diet consisting largely or solely of foods not derived from animals. Many people will go
plant-based for health reasons or maybe to reduce their environmental impact. Basically plant-based
eaters do not consume animal products or products derived from animals (eggs, cheese, milk, etc.). You
may have also seen the term WFPB (Whole Food Plant Based) – basically same thing as plant-based except
the diet consists of only whole foods, so nothing processed. There’s also Raw WFPB which, you guessed it, is
raw whole foods!

Veganism – a lifestyle/philosophy in which someone eliminates the use of all animal products; this
includes foods, but also things like beauty products, clothing, household products, etc. The reason it has a
different name than plant-based is because veganism implies it’s for ethical reasons. There are far more
eloquently written articles and documentaries around veganism and the meat and dairy industries, so I will
not go into this here. But keep in mind that if you’re going vegan for ethical reasons, there are a few things
you probably wouldn’t have thought contain animal products that you’ll need to keep an eye out for. I’ll list
a few common ones here but there are great comprehensive lists out there that you might also want to
check out!

Clothing/Accessories/Shoes – obviously fur would not be considered

vegan, but also avoid leather, suede, anything with “down”/feathers, silk,
wool, animal derived glues and dyes. Some things will be obvious but others,
not as much. For me, things like shirts and pants were not hard to figure out,
but shoes can be kind of tricky. Some larger brands that have vegan shoe
options are Hoka, Converse, Nike, Adidas, Doc Martens, and Crocs. There are
way more options and lots of comprehensive lists written by people that care
about shoes a lot more than I do! Purses also frequently contain animal
derived products, so you’ll need to do some research here too.

Beauty Products/Hair & Skin Care/Cosmetics – this one can feel a little
daunting to figure out since you will need to make sure these products don’t
contain animal-derived ingredients but also that they aren’t tested on animals. If
you see a cruelty-free stamp, oddly enough, that may just imply that they don’t test
on animals, but it may not mean that they don’t use animals and animal-derived
ingredients in their products. It’s best to look for both cruelty free and vegan. Once
again, there are lots of lists out there to point you in the right direction on which
products would be considered vegan. There are also quite a few online stores,
such as Sephora, that will let you filter by vegan and cruelty free which comes in
handy, especially when you’re looking for makeup and other beauty products!
Honey/Gelatin/Fortified with Lanolin – these are some of the sneakiest ways that foods might not
be vegan, which is a bummer. Most gummy worms and bears – not vegan; anything gummy usually
contains gelatin which is animal-derived. Vegan marshmallows do exist and, dare I say, they taste
better than the non-vegan marshmallows! Honey is not vegan which unfortunately can eliminate a
lot of food options that may otherwise be vegan. (Side note – beeswax – also not vegan). Cereals
that say fortified with lanolin – not vegan. Don’t get discouraged – there are still many awesome
cereals, candies and snacks that are vegan; we just have to pay closer attention. I also have a
personal vendetta against food that would otherwise be vegan but contains milk powder, because
WHY?

Alcohol – beer, wine, hard liquor – literally all of these types of alcohol might contain animal-
derived products. Never fear though; there are lists made by people that drink more than I do that
can tell you what is and isn’t vegan. Fun fact – not sure if you’ve watched the Vampire Diaries but
our Salvatore Brothers actually have a vegan alcohol company – Brother’s Bond Bourbon!

Toilet Paper – this one kind of blew my mind, but most toilet papers actually use gelatin. I don’t think
anyone is expecting you to not wipe in public places, but there are a few vegan toilet papers that
are just as good as non-vegan ones that you can keep at home. My personal favorite is Who Gives a
Crap!

Conclusion
In conclusion, starting a plant-based or vegan journey can be a little intimidating, but hopefully
some of these tips and tricks will help! The main things to remember are:
Find plant-based alternatives for the foods you loved; this will help you not give into cravings,
especially in the early stages.
Learn how to find restaurants with vegan options – the Happy Cow app can help you find
restaurants with great vegan options. Planning ahead and looking at the menu is also very
helpful.
Social situations, including work functions can be challenging as a vegan – be sure to plan
ahead, whether that’s letting people know about your dietary needs or bringing your own food.
Improve your cooking skills – try new ingredients, don’t be afraid to try new recipes and use
spices like you mean it!
Focus on protein – it can be easy to overlook protein, especially early into the transition, so make
sure you’re incorporating good plant-based protein sources like tofu, TVP, seitan, lentils, etc.
If you’re going vegan, be aware that a lot of things use animal-derived ingredients – clothes,
shoes, purses, cosmetics, gummy bears, etc. – learning how to spot them will help you avoid
accidentally purchasing things that go against your values.
Tips for
Going Vegan
Cheese Alternatives
Miyokos Liquid Mozzarella
Follow Your Heart Parmesan
Violife Shredded Cheeses
Nuts for Cheese Wedges
Follow Your Heart Feta
Violife Cream Cheese for spreads
Miyokos Cream Cheese for cooking
Meat Alternatives
Gardein - Cr'b Cakes, F'sh Fillets,
Chick'n Nuggets, etc.
Meati - uses mushroom root
Morningstar - Corn Dogs!
Tofurkey Deli Slices
Beyond and Impossible for burgers
Blackbird Seitan!
Get Great at Cooking!
Try new ingredients
Use spices freely
Don't be afraid to try new
recipes
Nobody knew how to cook
until they knew how to
cook!
Clothing, Accessories
Avoid fur, leather, suede,
anything with "down"/feathers,
silk, wool, animal derived glue
and dye.
Pay close attention to shoes
and purses.
Refer to comprehensive lists of
what is and isn’t vegan
Get Your Protein
Incorporate tofu, TVP,
seitan, lentils, wheat
gluten, beans!
Dry roasted edamame is
a great high protein
snack!
Swap normal pasta for
red lentil pasta and
make a silken tofu sauce
Vegan Snacks
Lesser Evil - White Cheddar Popcorn
FitJoy, Hippeas, Spudsy
Ice Cream - Ben & Jerry’s non-dairy,
SO Delicious, NadaMoo
Cookies - Oreos, Nutter Butters,
Sweet Loren’s, Back to Nature
Oat Milk Lindt Truffles
Figure Out How to
Eat at Restaurants
Download Happy Cow -
it’s basically Google
reviews but for
vegans/vegetarians
Look at the menu ahead of
time
When in doubt - Taco Bell
Cosmetics
Verify products don’t contain
animal-derived ingredients and
that they’re not tested on
animals to ensure they’re
vegan.
Some on-line stores allow you
to filter products by vegan
 macros
There are three macronutrients — protein, fat, and
carbohydrates. These macronutrients make up the
calories in our food. By understanding the purpose of
each macronutrient and how much we need, you can
plan your short-term and long-term nutrition goals.

protein
4 calories per gram
Provides your body with amino acids - the
building blocks of muscle
Protein recommendations:
Minimum: 0.4 g/lb Lean Body Mass (LBM)
Optimizing Muscle Growth 0.8 - 1.2 g/lb LBM

9 calories per gram

fats
Required for vitamin absorption, protects
organs and promotes healthy joints
Limit saturated fats
Avoid trans fats
Target: 0.3 - 0.6 g/lb Lean Body Mass

carbs
4 calories per gram
Provides your body with energy
Improves exercise endurance
Remainder of your calories will be carbs
Target 25 - 35 grams of fiber per day

things to remember
Each macro plays an essential role in the
body’s function
Low-carb/ low-fat/ low-protein diets are
difficult to sustain and not necessary unless
instructed by a medical professional
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BREAKFAST LUNCH DINNER SNACK CALORIES

2 x High Protein
MON High Protein
TV(P)rotein High Protein Peanut Butter Calories: 1749
Pasta
Pumpkin Tofu Salad Chocolate Protein: 120
Primavera
Craisin Muffins Cheesecake

High Protein
High Protein High Protein
TUE High Protein Crab Rangoon
Garlicky Triple Calories: 1552
Blueberry Dip with 1
Mushroom Chocolate Protein: 120
Smoothie Bowl serving of
Alfredo Cheesecake
tortilla chips

High Protein
WED High Protein Chocolate &
Black Bean Calories: 1702
Tofu Scramble Stuffed Vanilla Pudding
Pumpkin Protein: 124
Portobello Pie
Quesadilla

2 x High Protein
THU High Protein
TV(P)rotein High Protein Peanut Butter Calories: 1749
Pasta
Pumpkin Tofu Salad Chocolate Protein: 120
Primavera
Craisin Muffins Cheesecake

High Protein
High Protein High Protein
FRI High Protein Crab Rangoon
Triple Calories: 1552
Garlicky
Blueberry Dip with 1
Mushroom Chocolate Protein: 120
Smoothie Bowl serving of
Alfredo Cheesecake
tortilla chips

High Protein
SAT High Protein Chocolate &
Black Bean Calories: 1702
Tofu Scramble Stuffed Vanilla Pudding
Pumpkin Protein: 124
Portobello Pie
Quesadilla

2 x High Protein
SUN High Protein
TV(P)rotein High Protein Peanut Butter Calories: 1749
Pasta
Pumpkin Tofu Salad Chocolate Protein: 120
Primavera
Craisin Muffins Cheesecake
High Protein Blueberry DIRECTIONS
Smoothie Bowl Blend all of your ingredients
1 serving 10 minutes except for the toppings together;

Calories: 592kcal | Carbohydrates: 48g |

this will be a thick mixture so it
Protein: 50g | Fat: 18g | Fiber: 19g could take awhile
Top with these toppings or add
INGREDIENTS
your own!
2 cups baby spinach or a serving of frozen
1 block Extra Firm Silken Tofu (Mori-Nu
12.3oz package)
1 cup frozen blueberries
1/2 serving Vanilla protein powder I used
Orgain
1/4 cup soy milk
Toppings I used
1/2 serving granola
1/2 banana sliced
1 tablespoon peanut butter, I used PBFit for
extra protein
 Tofu Scramble
2 servings 25 minutes
DIRECTIONS
Calories: 503kcal | Carbohydrates: 16g | In a non-stick pan, medium-low heat -
Protein: 49g | Fat: 25g | Fiber: 5g
saute onions for a couple minutes. Then add
INGREDIENTS in mushrooms, green peppers, and spinach.
16 oz High Protein Super Firm Tofu Saute for another few minutes.
6 tablespoons Nutritional Yeast Use your hands to crumble the block of tofu
1/4 teaspoon turmeric
into the pan. Stir well.
2 tablespoons almond milk
Add in spices and nutritional yeast. Stir
unsweetened, original
together. Saute for ~10 - 15 minutes, stirring
1/2 teaspoon garlic powder
occasionally.
1/2 teaspoon onion powder
When everything is cooked (tofu has
1/2 teaspoon salt
browned a bit), turn down heat to low, add
1/2 cup green pepper diced
2 cups baby spinach
almond milk and stir.

1/4 cups red onion diced Optional (but recommended because duh)
1 cup mushrooms slices add in feta and stir until well mixed.
1 1/2 servings vegan feta I used
Follow Your Heart
 DIRECTIONS

Pre-heat oven to 350 F

Mix 2 tablespoons of flax seeds with 6
tablespoons of water. Let sit for at least 5

TV(P)rotein Pumpkin minutes (This makes flax “egg” goo)

In a large bowl, mix together pumpkin,
Craisin Muffins brown sugar, milk, vanilla, and flax “egg”
goo
12 servings 30 minutes
In a separate bowl, whisk together all of the
Calories: 211kcal | Carbohydrates: 28g |
dry ingredients - flour, cinnamon, pumpkin
Protein: 11g | Fat: 5g | Fiber: 6g
pie spice, salt, baking soda, baking powder.
INGREDIENTS Once well combined, stir in TVP very well.
2 cups TVP Textured Vegetable Add dry ingredients slowly to wet
Protein ingredients and combine.
1 cup pumpkin puree Add chocolate chips and craisins
1 cup flour Evenly distribute the batter across all 12
1 cup brown sugar (lined) muffin cup things on your muffin
1/2 cup unsweetened soy milk tray
2 tablespoons of ground flax Bake for 15 - 18 minutes
1/2 cup reduced sugar craisins
1/2 cup vegan mini chocolate chips
1 tablespoon vanilla
Equipment needed: muffin tray
1/2 teaspoon cinnamon
1/2 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt
1 teaspoon pumpkin pie spice

High Protein
“Crab” Rangoon Dip
4 serving
Calories: 194kcal | Carbohydrates: 8.3g |
Protein: 19.6g | Fat: 5.2g | Fiber: 1.9g
INGREDIENTS
High Protein Vegan Cream Cheese
1 block Firm tofu 14 oz block
1 tsp salt
1 1/2 tbsp Apple Cider Vinegar
1 tsp Nutritional Yeast
"Crab Meat"
1/2 block Extra Firm Tofu I use Wildwood High Protein, 16 oz
1/2 tsp Old Bay Seasoning
1 tbsp Nutritional Yeast
1/4 tsp garlic powder
1/4 tsp onion powder
1 1/2 tsp corn starch
1/2 tsp smoked paprika
Additional Ingredients
2 1/2 tsp Worcestershire Sauce
1 1/2 tbsp white sugar
3 stalks green onions finely chopped
DIRECTIONS
Pre-heat oven to 350 F
Make High Protein Vegan Cream Cheese :
Put firm tofu in a cheese cloth and squeeze
all of the excess water you can out of it; this
will give it a much better texture in the
cream cheese. It should basically be
completely smooshed when you're done and
difficult to get additional water out.
In the food processor, combine the drained
tofu, apple cider vinegar, salt and nutritional
yeast. Let it run for awhile until it is very
creamy.
If you're using a vacuum-sealed tofu, you will
not need to press it. If you are not, now is the
time to press it and remove the excess liquid.
You can use a tofu press or wrap it in a clean
30 minutes towel with a heavy book on top. It usually takes
about 20 – 30 minutes to remove the water.
Take your grater/shredder and shred the tofu
(half of one block).
In a medium sized bowl, combine the tofu with
the other ingredients listed above under "Crab
Meat" – seasonings, nutritional yeast, corn
starch
Spread the shredded (and seasoned) tofu across
a parchment-lined baking sheet. Cook for 20 –
25 minutes, flipping halfway through, until fairly
dry and a little cripsy
In a medium bowl, mix the cream cheese with
the Worcestershire Sauce, sugar and green
onions. Once the "crab meat" has cooled, mix
this in as well. Enjoy cold with tortilla chips or
crackers!
High Protein Black Bean DIRECTIONS
Pumpkin Quesadilla Pre-heat oven to 350 F
In a medium-low heat skillet, throw in
2 servings 25 minutes
your pumpkin and black beans
Calories: 3482kcal | Carbohydrates: 49g |
Smash up your black beans really well
Protein: 30g | Fat: 14g | Fiber: 36g
until you have a refried bean like
INGREDIENTS consistency
1 can black beans no sodium added Add in your spices and nutritional yeast
3/4 cup pumpkin puree not pumpkin pie and mix well
Spread the mixture evenly across two of
filling
the tortillas
2 tablespoons nutritional yeast
Sprinkle shredded cheese and put the
4 tortillas use Mission Plant Protein tortillas
remaining tortillas on top
if you want these macros/calories
Bake for 18 - 22 minutes until tortilla is
1 1/2 teaspoons taco seasoning we use Siete
pretty crunchy
Mild seasoning; use more or less to taste;
Serve with salsa or vegan queso (if you
I’m a little bitch so I don’t use a ton want)
1/2 teaspoon onion powder
1/2 teaspoon garlic salt
1/4 teaspoon umami blend seasoning
2 servings vegan shredded cheese Violife
Mexican shreds are my jam
 High Protein Tofu Salad DIRECTIONS
6 servings 30 minutes Ranch Dressing
Calories: 557kcal | Carbohydrates: 42g | In a high powered blender, blend everything
Protein: 40g | Fat: 23g | Fiber: 18g
except for the dill until very smooth
Add in the fresh dill and pulse the blender until
INGREDIENTS
mixed in; do not blend or you will end up with
Ranch Dressing green ranch dressing
1 package Extra Firm Silken Tofu (Mori-Nu 12.3oz **For dressing, use recommended amount of
package) water. If you’re using for a dipping sauce, use
3/4 cup water less

2 tablespoons Rice Vinegar Tofu Crumbles

Preheat oven to 375 F
1 lemon, juiced ~2 tablespoons of lemon juice
In a large bowl, crumble tofu by hand
1 1/2 teaspoons salt
Mix in additional ingredients well (I use my
2 teaspoons garlic powder
hands for this also)
1 1/2 teaspoons onion powder
Line 2 - 3 baking sheets with parchment paper
1/4 cup fresh dill finely cut
and evenly spread tofu crumble into a thin layer
Tofu Crumble
Bake for 22 - 27 minutes, flipping halfway
2 packages extra firm tofu we used Wildwood High
through
Protein Extra Firm
Assembly
4 tablespoons Nutritional Yeast
Layer spinach, craisins, vegan feta, pumpkin
4 tablespoons soy sauce we used low sodium
seeds and ranch dressing
2 teaspoons smoked paprika
4 teaspoons chili powder
Additional Mix-ins (Optional)
Spinach, you can use any leafy greens you like
Craisins
Vegan Feta we used Follow Your Heart
Pumpkin seeds
 DIRECTIONS
Pre-heat oven to 250 F
Peel garlic. Place in small glass dish (oven safe).
Cover with olive oil. The smaller the dish is, the
better, because you will need less olive oil to

High Protein Garlicky cover the garlic. Cook for 90 minutes

In boiling water, cook pasta per package

Mushroom Alfredo instructions

In a medium-low heat skillet, begin cooking
4 servings 30 minutes mushrooms
Meanwhile, in a blender, blend together the tofu
Calories: 348kcal | Carbohydrates: 38.3g |
milk, nutritional yeast, Apple Cider Vinegar, all
Protein: 30.4g | Fat: 6.9g | Fiber: 10.2g
of the spices listed under ingredients, and the
INGREDIENTS garlic confit (DO NOT add the olive oil to this –
2 bulbs Garlic peeled drain off as much olive oil from the garlic as
Extra Virgin Olive Oil this will be used in the garlic humanly possible before placing in the blender).
confit Blend until smooth and creamy
4 cup mushrooms sliced Added blended sauce to the mushrooms and

1 package Extra Firm Silken Tofu (Mori-Nu 12.3oz continue cooking until mushrooms are cooked
to your liking
package) 12.3 oz (I use Mori-Nu)
Add in the cooked pasta, mix together well and
1/2 cup Soy Milk unsweetened
serve. You can add a little grated Parm to the top
1/2 cup Nutritional Yeast
if you want!
1 package Red Lentil Pasta (I use Red Lentil
Spaghetti)
vegan Parm (optional) I top with a small amount of
grated Violife Parm block when I'm feeling fancy
1 tsp garlic powder
1 tsp onion powder
1 tsp Umami blends seasoning
2 tsp salt
1 tbsp Apple Cider Vinegar
 High Protein DIRECTIONS
Pasta Primavera 1. Bring a pot of water to boil and cook pasta per
6 servings 60 minutes package instructions

Calories: 472kcal | Carbohydrates: 60g | Protein:

2. In a blender, mix together tofu, nutritional yeast,
37g | Fat: 5g | Fiber: 17g milk, apple cider vinegar, salt, garlic powder and
onion powder until very smooth
INGREDIENTS
3. Chop veggies accordingly
1 package Rotini Pasta I used the Barilla 4. In a medium-heat skillet, cook all of your
Protein + (plant-based) Rotini Pasta veggies for 15 – 20 minutes
Creamy Sauce
5. Add sauce to the pan of cooked veggies; heating
2 packages Extra Firm Silken Tofu (Mori-
up sauce
Nu 12.3oz package)
1 cup Soy Milk unsweetened 6. Add in cooked pasta and mix well
1 cup Nutritional Yeast 7. Top with some grated Parm if you’re feeling
1 tablespoon Apple Cider Vinegar fancy
2 teaspoons Salt
1 tablespoons Garlic Powder
1 tablespoons Onion Powder
Other Ingredients
1 can Artichoke Hearts chopped
1 pound Baby Bella Mushrooms sliced
(and cleaned)
3 cups Broccoli chopped
2 cups Peas (frozen)
1/2 cup Corn (frozen)
1 cup Shredded Carrots
Vegan Parmesan I used a Peaceful Rebel
block as a topping
 DIRECTIONS
Pre-heat oven to 350 F
In a small bowl, combine 1
tablespoon of ground flax with 3
tablespoons of water (we shall
call this flax goo). Allow to sit for
at least 5 minutes
In a medium heat pan, cook
High Protein
finely diced onions for 2-3
Stuffed Portobello minutes until slightly
2 serving 30 minutes translucent. Add spinach until
Calories: 209kcal | Carbohydrates: 12.7g | wilted
Protein: 15.2g | Fat: 7.9g | Fiber: 6.8g
Clean Portobello Mushrooms and
INGREDIENTS remove stem
2 Portobello Mushrooms cleaned, large In a medium sized bowl, mix
1/2 cup TVP textured vegetable protein (I together cooked onions/spinach,
use Bob's Red Mill) TVP, flax goo, spices, and feta.
1/4 cup Onion diced Place the mushrooms on a
1 cup Baby Spinach parchment-line baking sheet,
1/2 tsp Garlic Powder
and fill them with the filling.
1/2 tsp Onion Powder
Sprinkle the vegan Parm on top
1/4 tsp Salt
Cook for 20 – 25 minutes
1 tbsp Ground Flax
1/4 cup Vegan Feta (I use Follow Your Heart)
1/4 cup Vegan Parmesan (I use Follow Your
Heart)
 DIRECTIONS
1. Pre-heat oven to 350 F
2. In a small bowl, whisk together 3 tablespoons of ground
flax seed with 9 tablespoons of water. Let sit for a
minimum of 5 minutes.
Making the Filling
1. In a high powered blender, blend the tofu until very
smooth and creamy
High Protein Triple 2. In a large bowl, pour tofu out of blender. Stir in the
vanilla
Chocolate Cheesecake 3. Sift the powdered sugar and the cocoa powder into the
8 servings 60 minutes bowl (if you don't have a sifter, you don't necessarily
need to sift these ingredients, I just think it makes the
Calories: 278kcal | C: 32g | P: 18.6g | F: 6.6g |
Fiber: 7.4g filling creamier and smoother). Whisk together well.
4. Add in the flour, baking powder and salt. Whisk together
INGREDIENTS well until it is creamy and well mixed; there should be no
Cheesecake Filling
lumps.
2 packages Extra Firm Silken Tofu (Mori- 5. Stir in the chocolate chips.
Nu 12.3oz package) 12.3 oz Making the Crust
1 1/4 cup Powdered Sugar would 1. In a medium size bowl, mix all of the ingredients listed in
recommend sifting the crust section together. I literally just used a fork and
1 tbsp Vanilla Extract make sure everything is very well mixed
1/4 cup Flour Assembly
1/2 tsp Baking Powder 1. In you pie pan, dump your crust "dough" and evenly
1 tsp Salt smooth it out on the bottom of the pan and up the sides.
6 tbsp Cocoa Powder would recommend 2. Pour your cheesecake filling on top of the crust and
sifting smooth out evenly
1/3 cup Mini Chocolate Chips (I use Enjoy 3. Bake in oven for 40 – 50 minutes. Should be pretty firm
Life) when it's down with a slight jiggle left in the middle of
Crust the cheesecake
1 1/2 cup TVP Textured Vegetable Protein 4. Let it cool at room temperature (on the counter) for 2
(I use Bob's Red Mill), do NOT re-hydrate hours
TVP 5. Move to fridge for another 2 hours until completely
3 tbsp Ground Flax Seed (I use Bob's Red cooled down. Then serve!
Mill) & 9 tbsp Water
4 tbsp Brown Sugar Equipment needed: 10" deep pie pan, blender
3 tbsp Cocoa Powder
1/4 tsp Salt
1 tbsp Flour
 DIRECTIONS
1. Pre-heat oven to 350 F
2. In a small bowl, whisk together 3 tablespoons of ground
flax seed with 9 tablespoons of water. Let sit for a
minimum of 5 minutes.
Making the Filling
1. In a high powered blender, blend the tofu until very
smooth and creamy
Peanut Butter Chocolate 2. In a large bowl, pour tofu out of blender. Stir in the
vanilla
Protein Cheesecake 3. Sift the powdered sugar and the PBFit into the bowl (if
8 servings 60 minutes you don't have a sifter, you don't necessarily need to sift
these ingredients, I just think it makes the filling
Calories: 298kcal | Carbohydrates: 17.5g |
Protein: 21.9g | Fat: 6.2g | Fiber: 7.5g creamier and smoother). Whisk together well.
4. Add in the flour, baking powder and salt. Whisk together
INGREDIENTS well until it is creamy and well mixed; there should be no
Cheesecake Filling
lumps.
2 packages Extra Firm Silken Tofu (Mori- 5. Stir in the chocolate chips.
Nu 12.3oz package) Making the Crust
1 cup powdered sugar would recommend 1. In a medium size bowl, mix all of the ingredients listed in
sifting the crust section together. I literally just used a fork and
1 tbsp vanilla make sure everything is very well mixed
1/4 cup flour Assembly
1/2 tsp baking powder 1. In you pie pan, dump your crust "dough" and evenly
1 tsp salt smooth it out on the bottom of the pan and up the sides.
1/2 cup PB Fit Peanut Butter Powder 2. Pour your cheesecake filling on top of the crust and
would recommend sifting smooth out evenly
1/4 cup mini chocolate chips (I use Enjoy 3. Bake in oven for 40 – 50 minutes. Should be pretty firm
Life) when it's down with a slight jiggle left in the middle of
Crust the cheesecake
1 1/2 cup TVP Textured Vegetable Protein 4. Let it cool at room temperature (on the counter) for 2
(I use Bob's Red Mill), do NOT re-hydrate hours
TVP 5. Move to fridge for another 2 hours until completely
3 tbsp Ground Flax Seed (I use Bob's Red cooled down. Then serve!
Mill) & 9 tbsp Water
4 tbsp Brown Sugar Equipment needed: 10" deep pie pan, blender
3 tbsp Cocoa Powder
1/4 tsp Salt
1 tbsp Flour
 DIRECTIONS

Making the Vanilla Pudding

1. In a blender, add all the ingredients listed under the
Vanilla Pudding heading and blend together until smooth
Chocolate & Vanilla and creamy
Making the Chocolate Pudding
Pudding Pie 1. In a blender, add all the ingredients listed under the
8 servings 20 minutes Chocolate Pudding heading and blend together until
smooth and creamy
Calories: 299kcal | Carbohydrates: 33g | Protein:
Making the Topping
15g | Fat: 12g | Fiber: 4g
1. In a bowl, mix together the peanut butter and powdered
INGREDIENTS sugar with a fork. You should end up with a bunch of tiny
1 Chocolate Pie Crust little balls/crumble of a powdered sugar peanut butter
Vanilla Pudding mixture
1 package Extra Firm Silken Tofu (Mori- Assembling the Pie
Nu 12.3oz package) 1. On your chocolate pie crust (you can make your own
1 serving Vanilla Protein Powder (I used homemade one here; I just used store-bought for
Orgain) convenience) – pour you chocolate pudding. Smooth it
2 tbsp soy milk out so you have a nice, even layer.
1 tbsp vanilla extract 2. On top of the chocolate pudding, layer your vanilla
2 tbsp sugar pudding. Spread it out nicely so it's smooth and even.
Chocolate Pudding 3. Sprinkle your peanut butter powdered sugar crumble on
1 package Extra Firm Silken Tofu (Mori- top of the vanilla pudding. You should have enough to
Nu 12.3oz package) pretty much cover the entire pie
3 tbsp cocoa powder 4. Put this in the fridge to set for 1 – 2 hours minimum. It is
2 tbsp sugar never going to fully set firm like a baked pie but should
1 1/2 tbsp brown sugar end up easily scoop-able and serve-able after the fridge
1 tsp vanilla extract time
1/4 tsp salt
Peanut Butter Powdered Sugar Crumble
(Topping) Equipment needed: blender
6 tbsp PBFit Peanut Butter (you can use a
different brand of peanut butter, but this
one has more protein)
1/2 cup powdered sugar
 shopping list
pantry items
proteins Granola
Peanut Butter, PBFit
Extra Firm Silken Tofu Peanut Butter Powder, PBFit or PB2
Super or Extra Firm Tofu Pumpkin Puree
Firm Tofu Craisins, reduced sugar
Textured Vegetable Protein (TVP) Black Beans, no sodium added
Vanilla Protein Powder Artichoke Hearts
Mission Plant Protein Tortillas
Pumpkin Seeds
produce Red Lentil Spaghetti
Red Lentil (or Plant Based Protein +) Rotini
Baby Spinach Pasta
Bananas
Green Bell Peppers
Red Onion
baking items
Mushrooms, baby bella or white Flour
Green Onions Brown Sugar
Lemons Powdered Sugar
Fresh Dill White Sugar
Garlic Ground Flax
Broccoli Mini Chocolate Chips (Enjoy Life)
Shredded Carrots Baking Soda
Sweet Onion Baking Powder
Corn Starch
Cocoa Powder
frozen Chocolate (cookie) Pie Crust, verify vegan

Blueberries
Peas
spices/seasoning
Corn
Vanilla Extract Soy Sauce, reduced
Cinnamon sodium
dairy alternatives Salt Chili Powder
Pumpkin Pie Spice Olive Oil
Soy Milk, original, unsweetened Nutritional Yeast Worcestershire Sauce,
Almond Milk, unsweetened, original Turmeric verify it’s vegan
(optional - can sub Soy Milk) Garlic Powder Taco Seasoning (pouch)
Vegan Feta Crumbles, Follow Your Heart Onion Powder Garlic Salt
Vegan Shredded Cheese, Violife Apple Cider Vinegar Umami Blend Seasoning
Vegan Parm (optional), Violife block Old Bay Seasoning (optional)
Vegan Parm, Follow Your Heart Smoked Paprika Rice Vinegar
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