Welcome!

Hey, Jon here.

First of all, I want to thank you for following my content and purchasing
this eBook. I admire your commitment to taking responsibility of
your health and your effort to change the livelihood of our families,
communities, fellow animals and our environment.

As you may know, we are currently facing huge consequences for our
lifestyle choices... Not only are we more chronically ill than ever before,
but we are destroying the planet more rapidly than we can repair it, and
as a father, it breaks my heart seeing the world my son will inherit if we
continue down this path.

However, the world is also full of innovators and pioneers who are willing
to do whatever it takes to help out, so thank you for being one of those
people. Whichever way you choose to tackle these issues, you have my
full respect and admiration.

When it comes to doing something impactful for our health & our
environment, it’s becoming increasingly obvious that eating as close
to a fully plant-based diet can have a massive impact. For the sake of
our health, there is really nothing we can do that will ever come close
to impact nutrition and exercise have, lifestyle is our purest form of
medicine.

On a scientific level, more studies keep coming out showing how the more
you include whole plant foods into your diet, and the more you restrict
animal & processed foods, the better your health outcomes will be.

Whether you decide to decrease the amount of animal products you

eat, or you decide to go fully vegan as I did, the important thing is to set
yourself up for success. I wanted to make this eBook to help you make
living a healthy lifestyle a little more easier.

The key to health & fitness is consistency, unfortunately there is a never

ending stream of fad diets being promoted that do nothing but make us
even more confused, and makes consistent efforts to improving your
health very difficult.

What I want to do here is mainly showing you how you do not need to
sacrifice flavor to become healthier. To make this happen, I teamed up
with plant-based chef Roxan Forest to create my favorite plant-based
dishes. These dishes will not only satisfy your own taste buds, but they
will convince any skeptic that a plant-based diet can be incredibly tasty.
Roxan Forest But before we go any further, I’d like to share some basics about plant-
@everyday.vegan.food based nutrition and exercise…
As you may know, my wife Kathrine and I have followed a balanced plant
based diet for many years. Our main focus is eating whole plant foods,
meaning foods in its original state as found in nature. Despite the fact
that we try to limit how much unhealthy processed foods we eat, we do
not completely eradicate them completely from our diet, we do still treat
ourselves once in a while with vegan junk food.

It is important to note that not all processed foods are unhealthy. In fact,
some processed foods are really nutrient-dense. Here are some examples
of processed foods that we include in our own diet:

• Tofu • Nut butters

• Tempeh • Tahini
• Pasta • Hummus
• Whole grain & gluten free bread • plant milks

These processed foods are some staples that I believe are healthy in
moderation, you might not even have realized that these foods are
processed, as when we think “processed” most of us think of cakes and
fast food!

On the other hand, limiting unhealthy processed food is key. This is

important to be aware of if you enjoy eating out with friends or enjoy an
occasional treat on the weekends.
It could be helpful to aim for at least 80% of your calories to come from
whole foods and less than 20% of your calories to come from processed
foods. The more whole foods you add, the better, but by following this
80-20 rule you can progress on your health and fitness journey, and still
enjoy some unhealthy treats here and there.

Macronutrients
Macronutrients come in 3 forms, carbohydrates, proteins and fats
- they’re present in every food we eat. When you eat a banana, you
are consuming carbohydrates, protein and fats - although you are
getting mostly carbohydrates, as bananas are high in natural sugars
(carbohydrates).

When you eat a burrito, you are also consuming carbohydrates, protein
and fats - this time you’re getting primarily fats from the guacamole,
most of the protein from the beans, and carbohydrates from the beans
and tortilla wrap...

My point is that it’s key to understand that some foods will have higher
or lower amounts of certain macronutrients within them, but all foods
contain all three of these components.
Protein
Protein plays a key role in repairing your body’s tissues and cells along
with supporting immune function & also has other vital roles. Protein is
broken down into amino acids, 9 of which are essential and cannot be
synthesized by your body, meaning you must consume these essential
amino acids through food! Examples of foods that are high in protein and
contain high amounts of all of these 9 essential amino acids, or so called
“complete protein” are as follows: Tofu, tempeh, edamame, quinoa, peas,
buckwheat, Ezekiel bread, pumpkin seeds, hemp seeds and chia seeds.

It’s very important to note that foods that do not contain all 9 of the
essential amino acids are still important to eat, when you eat a variety of
foods even if separately are not high in all 9 amino acids, when combined
they will contain all nine. For example you can combine beans with
rice, hummus with pita bread or peanut butter with toast, by doing this
you will have consumed all 9 essential amino acids. You don’t need to
combine these together for every meal, as long as you are eating them
throughout the day, your body will pair these amino acids, so you don’t
really need to calculate how many amino acids you get per ingredient
you use as long as you are eating a variety of food.

Carbohydrates
Carbohydrates are made up of three components: fiber, starch, and sugar.

Starches are considered to be “complex” carbohydrates, which means

they take longer to digest when compared to “simple” carbohydrates.
Some examples of starchy foods include whole grains, oatmeal, potatoes,
corn, rice & pasta. Complex carbohydrates such as legumes are great long
lasting energy sources and will keep you satisfied for hours.

Sugars are carbohydrates known as simple carbohydrates and are

digested a lot quicker than complex carbohydrates. For example, 100
calories of fruit is digested much faster than 100 calories of brown rice.
Simple sugars are absorbed into your bloodstream very rapidly, if you
consume sugars that do not have any dietary fiber, you may experience a
‘sugar rush’ as the sugar is being absorbed almost immediately into your
bloodstream. This is why we prefer whole fruits & smoothies over fruit
juices. Smoothies which contain blended fruits still contain fiber from
all the fruits, whereas when you juice fruits, you are stripping away all
the fiber and hence you may experience that sugar rush. This rush which
may feel amazing initially may come with a crash and is therefore not
great for long lasting energy, but simple sugars can be useful for athletes
who need quick energy boosts for very intense workouts.

Fiber is also a type of carbohydrate, but it does not get absorbed by the
human body as we lack the necessary enzymes to break it down. Fiber
acts as a catalyst, moving through the intestines to aid the digestive and
secretion process. Fiber can be found in all whole plant food.
Fats
Fats are something you should certainly not be scared of. They contribute
to many functions within the body such as brain development, hormone
regulation and nerve function. Fats also contribute to the absorption
of certain nutrients which are fat soluble, such as Vitamins A, D, E and
K. So, eating some nuts or seeds with your carrots for example, will
significantly improve the amount of Vitamin A your body absorbs. This
is why I always recommend to have some fats with every meal, as those
fat-soluble vitamins are essential for health!

basic daily food targets

Veggies
Eat as many vegetables as you want, and make sure to rotate the types
of veggies that you eat on a daily or weekly basis. This will ensure you
are getting sufficient amounts of essential vitamins and minerals! For
example: carrots are a great source of Vitamin A, whilst broccoli is a great
source of calcium! 5 or more servings of veggies per day is said to be
optimal.

Fruits
High in energy and another great source of nutrients. Eat them
fresh or add them to a smoothie or even a green salad. The general
recommendation is about 3 servings of fruits per day.

Nuts & Seeds

Aim for at least 1 or 2 servings of nuts or seeds per day. My favorites are
hemp seeds, flax seeds, tahini, walnuts, almonds, cashews & nut butters.
Nuts and seeds are high in essential fatty acids and come with plenty of
protein & iron.
Whole Grains
Packed with fiber and complex carbohydrates to give you sustained
energy throughout the day. If you are looking for the perfect pre-workout
meal, whole grains and fruits should provide you with adequate stores of
fast acting plus slow acting carbohydrates to fuel your workout! Aim for a
couple servings of whole grains such as oats or quinoa per day.

Legumes
Most likely to make up a big portion of the protein you consume on
a plant based diet. Legumes such as lentils, beans, chickpeas, tofu &
tempeh are assured to keep you feeling full for longer as protein is very
satiating, so aim for about 2 servings of legumes per day!

Even if for optimal health it seems like limiting or avoiding oils all
together is better, I believe we can still include small amounts of oil
without any negative health outcomes. This is unless you already have
existing health conditions such as diabetes, heart disease or any disease
that could require extra dietary manipulation.

It’s also important to remember that we are all DIFFERENT, some of us

can tolerate or even thrive with a lot of dietary fats, while some don’t,
same goes with protein and carbohydrate amounts.

This means that trial & error is required to figure out what you function
best on, so don’t be afraid to experiment, and try not to be too quick to
judge a food group as “bad” or “good” as there are so many components
that affect how you feel and react to certain foods.
I personally believe the key to a sustainable plant-based diet is to ensure
the meals you eat taste good, small amounts of oil can improve food
texture, taste, and can also make cooking easier and more enjoyable,
i mean... who doesn’t find the sizzling sound of oil on a frying pan
extremely satisfying? I know I do, but maybe that’s just me...

Anyway, for those reasons we have included some amount of oil in some
of the recipes, but remember that oil is optional, if you want to avoid oil,
you can still remove it from these recipes and use non-stick pans or fry
the ingredients in small amounts of water!

When it comes to exercise, you do not need to follow the workout routines
included in this eBook. There are so many ways to exercise, and as long
as you are moving your body, how you choose to exercise isn’t that
important.

For you to be consistent with exercise it is important you choose a form

of exercising that you enjoy... or at least a form of moving your body that
you hate the least...

I have included 3 generic workout routines in this eBook. These routines

are focused around resistance training, which will help you lose fat and
build muscle.

Remember that the goal is not to be perfect, its simply just to gradually
improve your fitness over time. Making big lifestyle changes is no easy
task, so please avoid beating yourself up when you fall off track, guilt
and shame will be one of the biggest obstacles to your success. So try
enjoying this life-long process and take it day by day.
 Training basics
Training simply provides a stimulus for your body to respond to, your
body then changes or adapts to this stimulus (your training efforts). Your
nutrition complements this stimulus by allowing your body to recover,
and if your nutrition is poor, you will not be able to recover or develop.
To ensure you get the best results you must have both your training &
nutrition dialed in.

Maximizing muscle growth is what I personally have focused on these

past 8 years. This involves incorporating high volume training and
progressive overload.

You can apply this approach to your training routine whether you are
looking to gain or lose weight, the principles are the same. Although the
principles do not change, you will however need to adjust your diet to suit
your goal of either gaining or losing weight. Eat in a caloric surplus if you
are looking to gain weight and, eat in a caloric deficit if you are looking to
lose weight.

It’s imperative that you have a dialed in, optimized, clear plan before you
start your workout. You should know exactly what exercises you will
be doing, how many sets and how many reps, along with knowing what
warm up exercises to do too. General stretches and some focused warm
up exercises are perfect for your pre-workout warmup.
For example: you are about to do a push focused workout: including chest,
shoulders and tricep exercises. You should do some general stretches
for your shoulders, arms and back along with a couple minutes of cardio
to increase blood flow to all areas of your body - especially to your chest,
shoulders and triceps. You should also consider doing some of the
exercises written down in your plan, with little to no weight to effectively
warm up the desired muscles.

Since my preferred method of training is weightlifting/resistance

training, I’m going to explain a few principles that are important to
understand before you start hitting the gym.

Progressive overload is a principle that I apply to my training & teach to

my clients. When you apply this principle, along with proper form, you
will be sure to see major improvements in your physique and strength
goals.

The basic premise of progressive overload is: Continually increasing the

demands on your body (when training) to make improvements in muscle
size, endurance and strength. This means either increasing the weights
you are lifting or increasing the volume of your training sessions over
time as your body adapts.

If you do not increase the weights you are training with over time, you
cannot expect to make the same muscle and strength gains. You can
apply this principle to mass building or ‘bodybuilding’ style training but
also to endurance and volume based training like running. So, here’s how
you can apply progressive overload to your bodybuilding style training.

For example: you are benching 80kg/170lbs for 10 reps at the moment.
Once you can do 3 sets of 8-12 reps consistently, try adding a few extra
pounds and work your way up to the 8-12 repetition range.
Alternatively you can think about progressive overload in terms of
increasing the overall training volume over time. In simple terms, volume
is the number of reps you perform times the number of sets, times the
weight used (reps x sets x weight). If you are looking to gain size or
strength, increasing the weights used over time is often more effective
than increasing the repetitions performed, but the important thing is just
progress over time in general.

Before embarking on your fitness journey it is important not to go too

hard initially. A lot of people run into issues when training with too
much intensity before they are ready for it. So start slowly and focus on
perfecting the technique of every single exercise you choose to perform.
To prevent injuries, make sure to always focus on your technique and
warm up the muscles you decide to train for a few minutes before
increasing the intensity of your workout.

strength training
When working on building up my strength, I like to focus on performing
compound movements such as deadlifts, squats & bench press. Accessory
exercises such as cable flyes or dumbbell curls will help you gain strength
if you apply the progressive overload principle and increase the amount of
weight you are lifting on a session-by-session basis. However, to get more
bang for your buck, I would recommended focusing on the main compound
lifts and then adding some accessory work if you have time left over at the
end of your workout. Training with a lower number of reps is more suitable
for strength training. Aim for a weight that you can lift for 6 reps and then
increase. Hypertrophy or muscle building is better suited to higher rep
ranges between 8-12 reps. There is not doubt that you will of course get
stronger if you are performing 8-12 reps but the focus will more so be on
muscle gain rather than strength gain.
Workout Splits
When it comes to how you split up your workouts throughout the week,
keep in mind that there are many different ways to do this. You can split
it up by allocating one body part to one day (chest on Monday, back on
Tuesday, etc.), or you can go for a more inclusive approach where you
train multiple muscle groups such as chest, shoulders and triceps all in
one workout. This is referred to as the push / pull / legs split. Let me walk
you through an example.

Let’s say you train on Monday, Tuesday, Wednesday, Friday and Saturday
- taking rest days on Thursday and Sunday:

1. On Monday and Friday you would train chest, shoulders and triceps -
this is a push workout as you are performing pushing movements.
2. On Tuesday and Saturday you would train back and biceps - this is a
pull workout as you are performing pulling movements.
3. On Wednesday you would train legs and abs.

As you can see from this split you are training legs and abs once per
week and you are training all other muscle groups twice. You can use this
to your advantage. If a particular body part is lagging or smaller than
another, you can decide to spend more time working on that muscle. In
my case, I am happy with my leg development and hence only allocate
one day to them each week.

One of the most common training splits in the fitness community or in

the bodybuilding community especially is what we call the ‘bro split’.
This involves training one muscle group per workout as I mentioned
above. Although this approach may work extremely well for professional
bodybuilders who spend hours in the gym each session and need to work
on extreme details in their muscular development, it is not optimal for
your average gym goer looking to put on muscle. If you have just started
training or have been working out for a few years now, the push / pull /
legs split should serve you well! Alternatively you can decide to train all
muscle groups in every session you do.
Cardio
Steady state cardio refers to performing some form of cardio (running,
cycling, etc) where you keep the effort the same for the duration of the
cardio session. You may end up spending 20-60 minutes with this type
of cardio - making it only suitable for those who have time to do so.
One advantage of steady state cardio is that it can boost your digestion,
and improve your resting heart rate. Despite these great benefits, the
commitment of spending up to an hour doing cardio in the gym is just
not feasible for most people

High-Intensity Interval Training (HIIT) involves short bursts of exercises

ranging from intense to moderate intensity. For example you may be
doing exercise that require 90 to 100% of your potential energy output
and then you will rest before performing some exercises that require 50
to 60%. HIIT allows to train both aerobic and anaerobic systems at the
same time! It is important to note that you must allow for adequate rest
between these bursts of moderate and intense activity. You should allow
yourself to rest for around 2-3 minutes after a round of doing exercises
that require 90%+ of your energy output. The main advantage of HIIT is
that you can burn the same amount of calories as someone who is doing
steady state cardio for almost 60 minutes, all within 15-30 minutes. You
can spend half or even quarter of the amount of time that others will have
to spend in the gym!

Finding the type of cardio that suits you best is key. You should find one
that suits your schedule and one that you enjoy - this is crucial. If you do
not enjoy the type of cardio you are doing, then you will be more likely to
skip it on those days where you have little to no motivation. I personally
love playing football/soccer and tend to choose this as my form of cardio.
If I don’t feel like playing soccer (as it can be rather intense), I may opt to
go for a hike or long walk in nature instead.
Below are three different workout variations you can choose from and
experiment with, one is a 3 sessions per week full body routine, the
second is a four-day upper body/lower body routine and the third one is
a six-day push-pull-leg routine.

The full body routine is intended for beginners or those who do not have
the time to work out more than 3 times per week. The second routine
is more for intermediate lifters and the third one is for more advanced
lifters.

Enjoy!
Ok, I hope this introductory information was helpful!

For us all to make the biggest positive impact on as many people

as possible, I find that sharing our health journey on social media
is extremely important, even if only your mom is following you on
Instagram!

So if you want to join in on the action, please take a picture of your food
when you try these recipes and post it on your Instagram feed or stories,
and remember to tag me at @jonvenus and I will re-share your posts
on my personal account! You will encourage more like-minded people
to follow you this way, and having a support system and a community
with similar values to yours will make you feel you are part of something
much bigger than yourself! So share your journey and tag me. Do it!

Your personal efforts have a much bigger impact than you can imagine,
no matter how insignificant your actions seem in the face of the current
condition of our planet.

Ok that’s it from me! Now it’s time to try some of these recipes out,
Peace out!
breakfasts
& snacks

Breakfast
Apple Quinoa Lentil Porridge
Lentils for breakfast! Top with almond butter, chia seeds and berries.
Ingredients
3/4 cup (175ml) Water
1/4 cup (40g) Uncooked Quinoa
1/8 cup (23g) Uncooked Lentils
1 tsp (2g) Cinnamon Powder
1 1/2 cup (170g) Chopped Apple
2 tbsp (24g) Coconut Sugar
1 tbsp Chia Seeds
1 tsp (2g) Cinnamon
1 tbsp (16g) Almond Butter
606 Calories
16g Fat
102g Carbs
21g Protein
Directions
1. Bring water to a boil in a small saucepan.
2. Add quinoa, lentils and cinnamon. Stir cover,
and let simmer 10 minutes on the lowest heat
setting. Turn off the heat and let rest 5-10
minutes.
3. In a heated pan, add the diced apple, coconut
sugar and cinnamon, stir to evenly coat. Cook.
stirring often and adding water so it doesn’t
stick until the apples are soft and cooked (5
minutes or so.)
4. Combine the cooked quinoa and lentil mixture
and the cooked apple mixture, top with almond
butter and serve.
 452 Calories
11g Fat
breakfast 56g Carbs
tostadas 29g Protein

Tofu scramble and kidney bean tostadas in corn tortillas.

Ingredients Scramble Directions

1/2 block (200g) firm tofu 1. Heat a pan on Med-Low heat. Crumble the tofu
1/2 tbsp nutritional yeast over the pan, either with your hands, or using a
spatula or fork. Add the remaining ingredients
1/4 tsp salt
for the scramble. Combine the tofu and spices
1/4 tsp onion powder
well so that it’s evenly coated. �
1/8 tsp garlic
2. Cook until most of the liquid is absorbed and set
1/8 tsp turmeric
aside.
1/8 tsp pepper .
3. Heat corn tortillas in the oven or in a pan.

Ingredients Tostada 4. Assemble by adding 1 tbsp of salsa, a few tbsp of

beans and about 1/3 cup scramble on top of each
corn tortilla. Top with cilantro (optional).
3 corn tortillas
5. Serve immediately.
1/2 cup (125g) kidney beans
3 tbsp (45ml) salsa
fresh cilantro to serve
 639 Calories
16g Fat
breakfast 91g Carbs
smoothie bowl 37g Protein

Also known as nice cream.

You can swap out the rarer fruit for mango and papaya.

Ingredients Directions
519g Frozen Bananas (4 bananas) 1. Blend the frozen bananas (or process in a food
2 tsp Butterfly pea powder processor) until smooth. Add in the spiraling
and pea powder if using. ⠀
(for color only)
1 1/2 tsp spirulina 2. Transfer to a bowl, top with the fruit and
32g dragon fruit toppings. Serve.
20g golden kiwi
1 tbsp dried coconut
1 tsp puffed quinoa
1 tsp hemp hearts
 295 Calories
7g Fat
breakfast 42g Carbs
chocolate overnight oats 15g Protein

Overnight oats can be made in advance,

popped in the fridge, ready to go.

Ingredients
1/2 cup oats
1/2 cup plant based milk
2 tbsp peanut butter powder
1 tbsp cacao powder
1/2 tbsp maple syrup
1/4 tsp vanilla
Directions
1. Mix the ingredients together in a jar.
2. Let rest overnight in a refrigerator or at least 2-3
hours.
3. Enjoy warm or cold.
 484 Calories
21g Fat
breakfast 72g Carbs
sweet potato toasts 7g Protein

Sweet potato slices are so much more filling than bread.

Ingredients Directions
300g sweet potatoes (3 slices)⠀ 1. Preheat oven to 450F/230C.
1 large avocado, sliced⠀ 2. Place the potato slices onto a baking tray.
minced chives⠀
3. Bake for about 20 minutes.
Sprouts⠀
Salt + pepper 4. Turn the oven to broil and cook each side until
golden brown. Alternatively use a toaster.

5. Top with the remaining ingredients.

6. For even more flavour, add: onion powder,

cumin, parsley or basil.

breakfast
vegan breakfast
Potato pancake with chickpea scramble and salad.
Ingredients Pancake
263g white potatoes (grated)
3/4 tsp onion powder
1/4 tsp garlic powder
1/4 tsp paprika salt
pepper to taste
1 tbsp vegetable broth
Ingredients Scramble
1 can (425g) chickpeas
1 tbsp grape seed oil
2 tsp nutritional yeast
1 tsp onion powder
1/4 tsp garlic powder
1/4 tsp turmeric
1/4 tsp salt
1/4 tsp pepper
1 tbsp vegetable broth
Ingredients Veggies
170g baby spinach
100g mushrooms
145g grape tomatoes
513 Calories
13g Fat
79g Carbs
23g Protein
Directions
1. Grate the potatoes into a bowl, add in the spices
and stir, and roll the mixture into a ball.
2. Heat a skillet on medium-low heat, place the
mixture on the skillet, and flatten. Cook for 10
minutes, until the bottom is browned. It will look
like it’s sticking, don’t worry. Stir in the vegetable
stock, and the pancake will unstick.
3. Carefully flip the potato pancake upside down,
cook for 5-10 minutes.
4. For the scramble, combine the chickpeas and
seasonings, stir well. Mash half of the chickpeas.
5. Stir in the vegetable stock and cook for 2
minutes.
6. Steam the spinach, mushrooms and tomatoes
for 2 minutes separately. Serve altogether.

breakfast
peanut butter oats
Make these the night before so they are ready to go in the morning.
Ingredients
1/2 cup (120ml) Almond Milk
1 tbsp (16g) Peanut Butter
1/2 tbsp (10ml) Maple Syrup
1/2 cup (48g) Old Fashioned Oats
1 tbsp (10g) Chia Seeds
374 Calories
15g Fat
48g Carbs
12g Protein
Directions
1. Combine the almond milk, peanut butter and
maple syrup in a blender. Blend until smooth.
(Optional but it makes the oats super smooth
and distributes the peanut butter better.)
2. Add the liquids to a jar, stir in the oats and chia
seeds. Mix well.
3. Refrigerate for at least 1-2 hours or overnight.
 351 Calories
5g Fat
breakfast 73g Carbs
blueberry oatmeal 9g Protein

You can never go wrong with blueberries and oats.

Ingredients
1 cup water
1/2 cup (50g) rolled oats
1/8 tsp salt
1/8 tsp vanilla extract
1 cup (129g) frozen blueberries
1/2 tbsp cornstarch
1 tbsp water
1 tbsp almond butter
Directions
1. Add oats and water together in a small sauce
pan and mix. Bring to a boil. Add pinch salt. Let
simmer, mixing occasionally until the water
is absorbed and the oatmeal is cooked. Stir in
vanilla and mix.
2. In another small sauce pan, add frozen
blueberries, cornstarch and water and mix well.
Turn heat on med-low and mix until thickened.
3. Serve oats, blueberries and almond butter
together.

breakfast
tofu scramble
A must at your next brunch.
Ingredients
1 block firm tofu (397g)
1 tbsp nutritional yeast
1/2 tsp salt
1/2 tsp onion powder
1/4 tsp garlic powder
1/4 tsp turmeric
1/4 tsp pepper
Makes 2 servings.
186 Calories
9g Fat
6g Carbs
22g Protein
(per serving)
Directions
1. Heat a pan on Med-Low heat.
2. Crumble the tofu over the pan, either with
your hands, or using a spatula or fork. Add the
remaining ingredients. Combine the tofu and
spices well so that it’s evenly coated.
3. Cook until most of the liquid is absorbed.
4. Serve warm as desired. Will keep in the fridge
for at least 5 days in an airtight container.
 962 Calories
18g Fat
breakfast 169g Carbs
breakfast burrito 35g Protein

The breakfast of champions!

Ingredients Potatoes Other Ingredients

202g sweet potatoes, sliced into
thin batonnets (fry shape)
1/2 tsp cumin
1/4 tsp chili powder
1/4 tsp coriander
1/4 tsp salt
3 mini flour or corn tortillas
1 (260g) cup pinto beans
lettuce
Directions
1. Preheat oven to 425F. Line a baking sheet with

Ingredients Chipotle parchment paper.

2. Combine the batonnets or “fries” with the

1/4 cup (62g) plain hummus seasonings. Transfer to the covered baking sheet
1 tbsp lime juice and bake for 20 minutes or so.
1 tbsp adobo sauce from the 3. In the meantime, combine the chipotle hummus
canned chipotle peppers sauce ingredients together in a small bowl. Mix
1/2 tsp cumin with a fork and break up the chipotle pepper to
Pinch salt evenly mix.
1 small chipotle pepper in adobo 4. Combine the quick “slaw” ingredients together in
sauce (9g) a mixing bowl. Heat up the tortillas in a pan or in
the oven on broil.

Ingredients Slaw 5. Assemble tacos and serve.

2 cups (117g) shredded

cabbage mix
2 tbsp (30g) plain almond
milk yogurt
1/2 tsp cumin
1/2 tsp salt
1/4 tsp onion powder
1/8 tsp maple syrup
1 tsp lime juice
Lime zest

breakfast
chia pudding
This is a great meal prep option!
Ingredients
1/4 cup (40g) chia seeds
1 cup (250ml) soy milk
1 tbsp (15ml) maple syrup
1/4 tsp vanilla extract
323 Calories
16g Fat
34g Carbs
15g Protein
Directions
1. Combine the ingredients together in a jar. Mix
really really really well, otherwise, the chia
seeds will clump up together.
2. Place the chia pudding in the refrigerator and let
thicken for 1 hour or more.
3. Add fruit of your choice. (You can also place
the fruit at the bottom of a jar and pour the chia
pudding on top).
 338 Calories
1g Fat
snack 85g Carbs
mango organge ginger smoothie 4g Protein

A refreshing smoothie with a kick!

Ingredients Directions
1 cup coconut water 1. Combine ingredients together in a smoothie and
1 large peeled orange blend on low, increasing to high. Blend on high
until smooth.
2 cups (300g) frozen mango
4g ginger
1 tbsp lime juice
3 ice cubes

snack
chia pudding
A simple blueberry chia pudding.
Ingredients
4 tbsp (60ml) chia seeds
1 cup (250ml) soy milk
1 tbsp (15ml) maple syrup
1/4 tsp vanilla extract
3/4 cup (40g) blueberries
459 Calories
16g Fat
tuesday
58g Carbs
19g Protein
Directions
1. Combine the ingredients together in a jar
without the blueberries. Mix really well,
otherwise the chia seeds will clump up together.
2. Place the chia pudding in the refrigerator and let
thicken for 1 hour or more.
3. Once the chia pudding has thickened, layer
alternatively the chia pudding and the
blueberries in a jar.
 510 Calories
7g Fat
snack tuesday
99g Carbs
apple cinnamon smoothie 18g Protein

You can also have this as porridge.

Ingredients Directions
1 Chopped Skinless Apple (174g) ⠀ 1. Add ingredients to a blender cup and blend on
1 Banana (120g) ⠀ high until smooth.
1/4 cup (26g) Old Fashioned Oats ⠀ 2. Serve immediately.
1/3 Silken Tofu (182g)
(the refrigerated type) ⠀
2 tbsp (30ml) Maple Syrup ⠀
1/2 tsp (1g) Cinnamon ⠀
 307 Calories
5g Fat
snack tuesday
54g Carbs
protein pancake 15g Protein

Gluten-Free Protein Pancakes. If you’d prefer something

simpler, swap the flour for oats, remove the baking powder and
soda, and combine ingredients to make a smoothie or porridge.

Ingredients
2 cups gluten-free 1-to-1 baking
flour blend⠀
4 scoops chocolate protein
powder (92g)⠀
1/4 cup (31g) coconut sugar⠀
2 tbsp cacao powder⠀
1 tsp baking soda⠀
1/2 tsp baking powder⠀
1/8 tsp salt⠀
3 cups soy milk⠀
1 tsp vanilla extract⠀
Directions
1. Combine the ingredients and whisk until
smooth.
2. Heat a non-stick pan on medium heat. Add the
batter to the centre of the pan.
3. Cook the pancake by letting it bubble on one side
before carefully flipping it over.
4. TIP: these take longer than normal pancakes as
the centre tends to need longer to cook.
5. Add fruit to serve.
 442 Calories
12g Fat
snack tuesday
86g Carbs
pineapple coconut smoothie 5g Protein

The creamiest smoothie.

Ingredients Directions
43g coconut milk (canned) 1. Add all of the ingredients into a blender, and
265g banana blend until smooth.
96g frozen pineapple
1/4 cup water
16g sweetened coconut flakes
4g (1/2 tbsp) coconut sugar
2-3 ice cubes
 314 Calories
2g Fat
snack 77g Carbs
PURPLE SMOOTHIE 4g Protein

A colorful way to brighten your day!

Ingredients Directions
150g banana 1. Add all of the ingredients into a blender, and
1cup / 132g frozen blueberries blend until smooth.
1/2 cup / 71g frozen blackberries
1/2 cup / 78g frozen pineapple
1/2 cup / 100ml coconut water
 320 Calories
0.4g Fat
snack 62g Carbs
chocolate nicecream 20g Protein

The perfect solution for a sweet tooth.

Ingredients
6 Frozen Bananas (678g)
1 1/2 tbsp (7g) cacao
1 tbsp (8g) coconut sugar
1 tsp (5ml) vanilla extract
Directions
1. Add all of the ingredients into a blender, and
blend until smooth.
2. Top with whatever you like!

snack
blueberry bars
Delicious for on-the-go.
Oat Ingredients
1 1/2 cup (154g) oat flour
1 cup (98g) oats
1/3 cup (42g) coconut sugar
2 tbsp corn starch
1 tsp baking powder
1/4 tsp salt
1/2 cup (100g) solid coconut oil
1/2 (112g) cup maple syrup
1 tsp vanilla extract
Blueberry Ingredients
432g (frozen) blueberries
3 tbsp cornstarch
2 tbsp maple syrup
1 tbsp lemon juice
388 Calories
13g Fat
65g Carbs
4g Protein
(per bar)
Directions
1. Preheat the oven to 375º degrees. Line an 8x8
inch square baking pan with parchment paper.
2. In a large bowl whisk together the dry oat
ingredients. In a small bowl, melt the coconut oil
and mix in the vanilla extract and maple syrup.
Add the liquid ingredients to the dry ingredients
and mix to throughly combine. Set aside.
3. In a medium bowl toss together the ingredients
for the blueberry layer. Mix. Set aside.
4. Evenly spread about 1 1/4 cup of the crumble
layer mixture across the bottom of the pan.
Pour the blueberry mixture on top.��Spoon the
remaining dough over the blueberry mixture,
sparsely. �
5. Bake for about 45 mins, until you see the
blueberries bubbling and the top is looking
golden. Allow to cool fully and cut into 9 squares.
 246Calories
8g Fat
snack 41g Carbs
apple cake 4g Protein
(per slice)
An apple cake a day...

Apple Layer Directions

2 tbsp coconut oil 1. Preheat oven to 350F and grease an 8” round
2 apples (225g) (peeled and sliced cake pan with cooking spray.
1/2 (62g) cup brown sugar 2. In a small saucepan over medium heat, melt
1 tsp cinnamon coconut oil. Add sugar. Cook until slightly
thickened, 2 minutes. Add in the cinnamon and
Cake Ingredients apples. Mix to coat. Transfer evenly to cake pan.

3. In a large bowl, whisk together flour, baking

1 3/4 cup (238g) flour
3/4 tsp baking powder
1 1/2 tsp cinnamon
1/2 tsp salt
1 cup (133g) brown sugar
1 cup soy milk
3 tbsp coconut oil
1 tbsp vanilla extract
1 tsp apple cider vinegar
powder, cinnamon, salt and brown sugar. In a
separate bowl, mix the soy milk, melted coconut
oil, vanilla and cider vinegar.
4. Add wet ingredients to dry ingredients and mix
just until combined.
5. Pour batter over apples and bake for around 50
minutes, or until a toothpick inserted into the
middle comes out clean. Let cool for 15 minutes
then invert onto a cooling rack and let cool
completely before slicing into 10 slices.
 363 Calories
5g Fat
snack 76g Carbs
purple fries 6g Protein

When you’re craving something salty.

Ingredients
1 purple sweet potato (375g)
1 tsp grapeseed oil
1/2 tsp onion powder
1/4 tsp garlic powder
1/4 tsp salt
Directions
1. Preheat oven to 450F and line a baking sheet
with parchment paper.
2. Bring a pot of water to a boil while you wash the
sweet potato clean and slice it into fries.
3. Boil the potatoes for 1 minute. Drain and transfer
the potatoes to a mixing bowl.

4. Mix with the seasonings and place on the

covered baking sheet. Spread evenly to ensure
they do not touch each other. Bake for 20min.
 171Calories
8g Fat
snack 21g Carbs
7g Protein
hummus (per serving)

Yes, HUMMUS.

Ingredients
2 cans Chickpeas (2x425g)⠀
7 tbsp Aquafaba (drained liquid
from the canned chickpeas)⠀
6 tbsp Lemon Juice
1/4 cup Tahini⠀
2 tsp Cumin⠀
2 tsp Garlic powder⠀
1 1/2 tsp Salt⠀
Directions
1. Drain the liquid from the chickpeas but keep it
in a jar or bowl. Rinse the chickpeas well and
transfer to a food processor.⠀
2. Add the remaining ingredients to the food
processor, including 7 tbsps from the reserved
aquafaba form step 1.
3. Process until as smooth as possible. Adjust the
seasonings.

4. Makes 6 servings.
 main
courses
 589 Calories
13g Fat
salad 53g Carbs
18g Protein
super green salad (per serving)
For when you’re feeling extra green.

Ingredients
1/2 cup uncooked lentils (100g)
3/4 cup (100g) sliced cucumbers
1/2 cup (60g) sliced red onion
60g trimmed and chopped kale
40g shredded red cabbage
140g cherry tomatoes
1/4 cup kalamata olives (33g)
Directions
1. Cook the lentils according to package
instructions.
2. Combine the dressing ingredients together in a
jar and mix really well until smooth.
3. Chop, slice and combine the salad ingredients
together and top with the dressing. Mix well and
serve.

Makes 2 servings.
Dressing
2 tbsp tahini (30ml)
2 tbsp lemon juice (30ml)
2 tbsp water (30ml)
1 tsp maple syrup (5ml)
1 tsp nutritional yeast (5ml)
1/4 tsp garlic powder
Pinch of salt
 559 Calories
26g Fat
salad 61g Carbs
thai salad 31g Protein
(per serving)
Thai salad with homemade peanut butter dressing.

Ingredients
4 cups lettuce
1 cup mung bean sprouts
1 cup edamame (shelled)
1 mango, sliced or cubed
1/2 cup shredded carrots
1/4 cup green onion
cilantro to serve (optional)
Directions
1. Combine ingredients for the dressing and mix
until smooth. Add more water to thin out if
needed.
2. Prepare the ingredients for the salad.
3. Combine the salad and dressing.

Dressing
1/2 cup peanut butter
1/4 cup coconut aminos
3 tbsp lime juice
3 tbsp water
2 tsp chili garlic sauce
(sambal olek)

Makes 2 servings.

salad
quinoa salad
An Asian inspired, meal-prep-friendly quinoa salad.
Ingredients
3/4 cup (125g) uncooked Quinoa
1/2 cup (85g) uncooked Lentils
1 can chickpeas (425g)
3/4 cup (104g) diced bell pepper
1/2 cup grated carrots (40g)
1 cup sliced cucumber (125g)
1/2 cup (47g) sliced green onions
Dressing
3 garlic cloves, minced (8g)
3 tbsp tamari (45ml)
1 1/2 tbsp sesame oil (23 ml)
1 tbsp rice vinegar (15 ml)
1 tbsp maple syrup (15ml)
1 tbsp Lime juice
1/4 tsp ground ginger (or fresh)
1/4 tsp pepper
516 Calories
13g Fat
81g Carbs
23g Protein
(per serving)
Directions
1. Boil the quinoa and the lentils separately
according to package instructions. Drain the
lentils and set aside to cool.
2. Chop and slice the vegetables. Add the rinsed
chickpeas and mix evenly.
3. For the dressing, add all of the ingredients to a
blender, and blend until smooth.
4. Mix all of the ingredients together, and serve.
Makes 3 servings.
 585 Calories
16g Fat
salad 90g Carbs
26g Protein
sundried tomato salad (per serving)
A hearty, protein rich salad.

Ingredients Directions
2 cans chickpeas (2x425g) 1. Soak the sun dried tomatoes in water if you’re
1 red pepper, small diced (190g) using dry ones.
1/2 cup Sun dried tomatoes (48g) 2. Rinse the beans well and drain.
(soak to soften if necessary)
3. Mix all of the ingredients together in a large
1/2 cup Sliced green onions (52g) mixing bowl.
1/3 cup grated carrots (35g)
4. Refrigerate at least 1 hour, so the flavors can
1 tbsp Oil
come together.
2 tbsp parsley
1 1/2 tsp cumin Makes 2 servings.
1 tsp paprika
1/2 tsp coriander
Salt + pepper to taste
 927 Calories

lunch i dinner 36g Fat

128g Carbs
greek buddha bowl 25g Protein

You will love this great big salad!

Ingredients
1/2 cup uncooked rice
1/2 cup (100g) grape tomatoes
1 tsp (5 ml) grape seed oil
1/2 (260g) white beans
85g cucumber
55g spinach
30g kalamata olives
sliced red onion to taste
Directions
1. For the dressing, combine the ingredients in a
blender and blend until smooth.
2. Cook rice according to package instructions.
3. Preheat your oven to 425F/220C.
4. Roast the tomatoes for 7 minutes.
5. Prepare the salad.
6. Add all of the ingredients to a bowl, and serve
with the dressing.

Dressing
3 tbsp (50ml) water
2 tbsp tahini
1/2 tbsp garlic powder
1/2 tsp red wine vinegar
1/4 tsp salt
 693 Calories

lunch i dinner 9g Fat

132g Carbs
spicy bean bowl 28g Protein

If you cook the rice in advance, this is a great quick-fix lunch!

Bowl Ingredients Directions

1 cup cooked brown rice (210g)
3/4 cup black beans (195g)
149g cucumber
40g tomatoes
30g white corn
28g romaine lettuce
7g sliced red onions
1. Combine the bowl ingredients. (Make sure the
rice is warm and the corn is warmed up if using
frozen.)
2. Combine the sauce ingredients together in a
small bowl and mix with a fork, breaking up the
chipotle pepper as you mix.
3. Serve.

Chipotle Sauce
1/4 cup hummus (62g)
1 tbsp lime juice (15ml)
1 small chipotle pepper (9g)
Adobo sauce from the canned
chipotle peppers ( about 1 tbsp)
3/4 tsp cumin
1/4 tsp salt
 260 Calories

lunch i dinner 7g Fat

43g Carbs
nourish bowl 11g Protein
A light, nourishing meal.

Ingredients Directions
1/4 cup quinoa (+1/2 cup water) 1. Cook quinoa. (Simmer for 15 minutes or until
73g broccolini water is absorbed. Let rest 5 minutes.)
44g chopped lacinato kale 2. Steam broccolini for 3 minutes or so.
80g sliced garden tomatoes
3. In a medium heated pan, cook the lacinato kale
50g shredded red cabbage for a few minutes until wilted. Set aside.
28g watercress
4. Assemble everything in a bowl and serve.
24g thinly sliced radish
23g avocado
14g sliced green onions

lunch i dinner
vietnamese salad bowl
Fresh vietnamese-inspired salad.
Ingredients Tofu
3 tbsp tamari
1 tbsp seasoned rice vinegar
1 tbsp coconut sugar
2 tsp sriracha
8g minced ginger
1 tsp coconut sugar
222 g extra firm tofu (1/2 block)
Ingredients Sauce
1/3 cup seasoned rice vinegar
1 tbsp coconut sugar
1 tbsp coconut aminos
Ingredients Salad
1 chopped head of lettuce
80g thinly sliced red bell peppers
70g thinly sliced cucumbers
60g grated carrots
60g shredded cabbage
1 thai chili, thinly sliced
88g (dry) rice pasta
400 Calories
3.5g Fat
80g Carbs
15g Protein
(per serving)
Directions
1. Combine the tofu marinade ingredients. Slice
the tofu. Marinade the tofu for 15-20 minutes.
2. Heat a skillet on medium heat, add the tofu and
the marinade to the pan. Cook the tofu and make
sure to monitor the heat closely. Cook until
browned on both sides.
3. For the Sauce, combine ingredients in a small
sauce pan. Bring to a boil, whisk, letting it boil 30
seconds or so, then turn off the heat. The sugar
should have dissolved. Set aside in a small bowl
for serving.
4. Cook the noodles according to package
instructions. Drain, rinse and set aside.
5. Add the veggies to a large bowl, as well as the
cooked noodles. Top with the cooked tofu.
You can top with green onions, lime wedges if
desired. Serve the salad with the sauce.
Makes 2 servings.

lunch i dinner
stir fry
'
Easy stir-fry for the end of the week.
Ingredients Tofu
1/2 block super firm tofu (280g)
1 tbsp soy sauce
1/2 tbsp sriracha
Ingredients Stir-Fry
112g whole wheat spaghetti
1 1/2 cup (60g) red onion, chopped
1 1/3 (176g) frozen peas
1 cup (85g) shredded carrots
2 green onions, sliced
3 tbsp (45ml) soy sauce
2 tsp (10ml) sriracha
338 Calories
9g Fat
37g Carbs
30g Protein
(per serving)
Directions
1. Preheat the oven to 425F/220C. Cube the tofu
and combine with the soy sauce and sriracha.
Place on a baking sheet lined with parchment
paper and transfer to the oven for 20 minutes,
turning the tofu cubes halfway.
2. Cook pasta according to package instructions.
Drain water and set aside.
3. In a heated skillet, sauté the onion 3-4 minutes,
then add the peas and carrots. Cook, stirring
often until the peas are vibrant green and the
carrots have soften a bit.
4. Add in the cooked noodles, along with the sliced
green onions, soy sauce and sriracha. Mix and
serve.
Makes 2 servings.

lunch i dinner
vegan pad thai
For all pad thai lovers out there...
Ingredients
1/2 block extra firm tofu (236g)
1 tbsp Sesame oil (15ml)
1 lb (454g) rice noodles
1 tsp oil (5ml)
1 cup (117g) sliced onions
161g shredded carrots
135g finely sliced red bell pepper
1 cup (83g) chopped napa cabbage
20g 1/2 cup sliced green onions
12g sliced garlic
2 tsp oil
3/4 cup (95g) bean sprouts
Cilantro
Crushed peanuts
Sauce
1 cup (133g) Pitted dates
1/4 cup tamari (or soy) (60ml)
2 tbsp sriracha (30ml)
2 tbsp rice vinegar (30ml)
2 tbsp lime juice (30ml)
2 tbsp coconut sugar
1/2 cup water
Makes 3 servings.
714 Calories
10g Fat
136g Carbs
23g Protein
(per serving)
Directions
1. Soak the dates in hot water to soften and set
aside. Meanwhile, cube the tofu and gently mix
with sesame oil. Cook the tofu in a pan until
golden brown.
2. For the sauce, drain water from the dates, and
add to a blender, along with the remaining sauce
ingredients. Blend on low, then increase to high
and continue blending until smooth.
3. Cook the noodles according to package
instructions.
4. Heat a wok or large skillet on medium-high
heat. Add 1 tsp oil if using. Start by cooking the
onion, stirring often for 1 min. Add peppers and
keep stirring and cooking them on high heat
for 2 minutes. Add carrots and keep stirring.
After 2 minutes or so, add the garlic and the
green onions. Keep stirring and cook 30 secs to 1
min.⬇️Add the cabbage. Cook for another minute
or 2. Add in the rinsed noodles, followed by the
oil and mix to coat.
5. Stir in the baked tofu and the sauce.
6. Serve with the extra green onions on top,
crushed peanuts to taste, cilantro + lime wedge.

lunch i dinner
general tso tofu
This isn’t your traditional General Tso Tofu, we’ve made it simpler
and added ketchup!
Ingredients
1/2 Block Extra-Firm Tofu (190g)
1/4 cup (43g) Uncooked Quinoa
2 cups (84g) Chopped Romaine
Lettuce
Sauce
1/2 cup (120ml) Vegetable Broth
1/4 cup (60ml) Tamari/Soy Sauce
3 tbsp (45ml) Ketchup
1 tsp Maple syrup
2 tsp (10ml) Sriracha
1 tbsp (8g) Cornstarch
2 tbsp (30ml) Water
505 Calories
14g Fat
60g Carbs
36g Protein
Directions
1. Preheat the oven to 425F / 220C.
2. Chop the tofu into cubes.
3. Place the tofu cubes onto a lined baking tray,
bake for 20 minutes.
4. Cook quinoa according to package instructions,
usually 15 minutes.
5. For the sauce, combine the sauce ingredients
into a pan (except for the corn starch and water),
whisk and bring to a boil.
6. Mix the corn starch and water together, add to
the bubbling liquid.
7. Whisk, lower the heat and simmer to thicken.
8. Coat the tofu with the sauce.
9. Serve with quinoa and salad.

lunch i dinner
peanut soba noodles
Delicious noodles with tempeh, broccoli and sprouts.
Ingredients
1/2 tempeh block (227g)
1 bundle soba noodles (114g)
1 1/2 cup small broccoli florets
1 cup mung bean sprouts
Sauce
1/4 cup creamy peanut butter
1/4 cup water
2 tbsp coconut aminos
1/4 to 1/2 tsp red chili flakes
1/8 tsp ground ginger (or fresh)
Makes 2 servings.
580 Calories
26g Fat
64g Carbs
34g Protein
(per serving)
Directions
1. For the peanut sauce, combine the sauce
ingredients in a bowl and whisk until smooth.
2. For the stir-fry, start by steaming or boiling the
tempeh for 10 minutes and leave to cool.
3. Cook the soba noodles according to package
instructions, drain and rinse.
4. Cube the tempeh.
5. Heat a non-stick skillet on medium heat, sauté
the tempeh cubes until golden brown.
6. Lower the heat to low-med, add 2 tbsp water and
broccoli, cover and steam for 3 minutes.
7. Add the sauce to the noodles.
8. Combine everything in the pan, as well as the
mung bean sprouts and spinach.

lunch i dinner
orange tofu
A refreshing twist for your everyday-tofu.
Ingredients
397g Extra firm tofu
2 tbsp cornstarch (16g)
Sauce
1/2 cup + 1 tbsp Freshly squeezed
orange juice (140ml)
orange zest to taste
2 tbsp tamari (30ml)
2 tbsp coconut sugar
2 tsp sriracha
1 tsp seasoned rice vinegar
1 tbsp cornstarch (5g) + water
Makes 2 servings.
355 Calories
12g Fat
41g Carbs
26g Protein
(per serving)
Directions
1. Cube the tofu and place in a large bowl. Sprinkle
on the cornstarch and toss to combine.
2. Coat the bottom of a large skillet with a bit of oil,
if using, and place over medium-high heat. Add
tofu cubes and cook a few minutes on each side,
until browned and crispy.
3. In a large pan, add all sauce ingredients except
the cornstarch and water. Mix the cornstarch
and water in a small bowl to combine, and then
add to the pan. Whisk over medium-low heat
constantly until the sauce thickens.
4. Now add the crispy tofu to the saucepan and stir
to coat the tofu in the sauce.
5. Serve as desired.

lunch i dinner
vietnamese noodles
Cold Vietnamese Noodles with the best tempeh!
Ingredients
1/2 block tempeh (113g)
1/4 cup (60ml) Coconut Aminos
1 tsp (5ml) Chili Garlic Sauce
1/2 tsp (2g) Sesame Oil
2 tsp (5g) Freshly minced Ginger
1 tsp (3g) Freshly minced Garlic
1 bundle Vietnamese noodles
2 1/2 cup (130g) Romaine Lettuce
1 cup (90g) Shredded Carrots
1 cup (70g) Shredded Red Cabbage
1 cup (140g) Sliced Cucumber
2 Green Onions (19g)
Sauce
1/4 cup (60ml) Rice Vinegar
2 tsp (8g) Coconut Sugar
1 tsp (5ml) Coconut Aminos
731 Calories
16g Fat
124g Carbs
27g Protein
Directions
1. Slice the half tempeh block into thin slices
lengthwise.
2. In a bowl, combine the tempeh slices, coconut
aminos, chilli garlic sauce, ginger and garlic.
3. Heat a pan on medium-low heat, add in the
tempeh and this marinade. Cook for 10-15
minutes until the tempeh is caramelized.
4. For the sauce, combine the ingredients in a
sauce pan. Bring them to a boil, whisk, leave to
cook for 30 seconds. Set aside.
5. Cook the noodles according to package
instructions. Drain, rinse and set aside.
6. Add the veggies and cooked noodles to a large
bowl. Top with the cooked tempeh slices and
sauce.

lunch i dinner
ginger tempeh bowl
Add any type of rice to make it a buddha bowl!
Ingredients Tempeh
1/2 block tempeh (113g)
1/4 cup (60ml) Coconut Aminos
1 tsp Chili Garlic Sauce
1/2 tsp Sesame Oil
2 tsp Freshly minced Ginger
1 tsp Freshly minced Garlic
Other Ingredients
245g bok choy
128g baby sweet corn
154g sliced cucumber
110g sliced carrots
34g spinach
10g sliced green onions
25g peanuts (Optional)
Makes 2 servings.
291 Calories
14g Fat
26g Carbs
19g Protein
(per serving)
Directions
1. Slice the half tempeh block in thin slices
lengthwise.
2. In a small bowl, combine the tempeh slices and
the coconut aminos, chili garlic sauce, sesame
oil, ginger and garlic. Mix to coat the tempeh
well.
3. Heat a pan on medium-low heat, add the tempeh
and the rest of the marinade to the pan. Cook
until the tempeh is caramelized on both sides.
About 10-15 minutes.
4. Lightly steam the carrots (3-4 minutes), as well
as the bok choy (1 minute).
5. Assemble the bowls with the cooked tempeh
and veggies and serve.

lunch i dinner
peanut butter veggie stir fry
Feel free to make less sauce and add tofu or tempeh
if you feel like a lighter, more protein rich meal!
Ingredients
1 tbsp sesame oil (15ml)
1 can young corn spears (223g)
1 yellow bell pepper (115g)
1 small onion, chopped (110g)
1 bunch asparagus (359g)
1 bunch broccolini (166g)
1/2 cup cashews (68g)
1 cup red cabbage, (200g)
22g green onions
4 garlic cloves, minced (20g)
Minced ginger (7g)
Sauce
1/2 cup Peanut butter (129g)
1/2 cup veggie broth
2 tbsp tamari
1 tbsp sriracha
524 Calories
33g Fat
45g Carbs
23g Protein
'
(per serving)
Directions
1. Prepare the sauce by combining the ingredients
in a bowl. Microwave for 30-60 seconds to soften
the peanut butter. Whisk until smooth. Set aside.
2. Chop the veggies. Heat a wok on med-high heat.
Add sesame oil. Sauté the corn, pepper, onion
together 2 minutes. Stir often.
3. Add in the asparagus, broccolini and cashews.
Keep stirring often for another two minutes.
4. Add in the remaining ingredients. Stir-fry
(continue stirring) for another minute.
5. Add the peanut sauce, mix and serve.
Makes 3 servings.
 556 Calories
25g Fat
lunch i dinner 67g Carbs
sushi rolls 18g Protein
(per serving)

Surprise your friends at the next event!

Ingredients Rice Directions

1 cup uncooked sushi rice
(makes 400g cooked rice)
1 tsp seasoned rice vinegar
1/2 tsp sugar
Ingredients Tofu
1/2 block of super firm tofu
2 tbsp tamari or soy sauce
1/2 tbsp sriracha
1 tsp sesame oil
Other Ingredients
1. Cook the sushi rice according to package
instructions. Let rest, and when the resting
period is over, add seasoned rice vinegar and
sugar. Mix to combine.
2. Preheat oven to 400F (or 200ºC). Cut the tofu
into fry shapes (makes around 13). Combine the
sliced tofu with the tamari, sriracha and sesame
oil. Line a baking sheet with parchment paper.
Bake for 20 minutes, flipping half way.
3. To roll the sushi, place 1 sheet of nori on a sushi
mat. Add around 1/2 cup cooked sushi rice and
spread evenly on the bottom half of the sheet.
Add 1/4 of the sliced avocado, 2-3 pieces of tofu,
carrots and cucumber. Roll the sushi as tightly
as possible, and seal the end with water.

1 sliced avocado 4. Repeat this step 3 more times to make 4 sushi

rolls. Slice and serve. (Pro tip: wipe clean your
140g sliced cucumber
blade knife with a wet paper towel between each
75 grated carrots cut for a cleaner cut.)
4 sushi nori sheets

Makes 4 servings.

lunch i dinner
tofu cutlets
Tofu cutlets with sweet potato and veggies.
Ingredients Potato
252g sweet potato (425g)
1/2 tsp grape seed oil (optional)
1/4 tsp onion powder
1/4 tsp garlic powder
salt + pepper to taste
Ingredients Tofu
1/2 block extra firm tofu (171g)
1 tbsp tamari
1/2 tbsp nutritional yeast
1/2 tsp garlic powder
1/4 tsp pepper
Water to deglaze
100 g green beans
622 Calories
21g Fat
66g Carbs
45g Protein
Directions
1. Preheat oven to 425F/220C. Slice a sweet potato
into medallions (circles).
2. Combine the sweet potato slices with the
seasonings.
3. Bake for 20 minutes, flipping half way.
4. Slice the tofu into two pieces, and combine with
the seasonings.
5. Preheat a skillet to medium heat, add in the tofu
cutlets and cook until browned.
6. Add in water to deglaze the pan, the tofu cutlets
will unstick, carefully flip them over.
7. Steam the green beans for 2 minutes until
vibrant green.
8. Serve the tofu cutlets with the sweet potatoes
and green beans.
 704 Calories
3g Fat
lunch i dinner 135g Carbs
sunday dinner 43g Protein

Perfect for a healthy, comforting Sunday dinner!

Ingredients
1 yellow potato (192g)
1/2 tsp oil (optional)
1 can kidney beans (425g)
1/2 tsp garlic powder
1/4 tsp thyme
1/4 tsp oregano
1/4 tsp each salt + pepper
87g carrots
160g green beans (trimmed)
Ingredients Gravy
Directions
1. Preheat oven to 425F/220C. Pierce the potato
with a fork, and bake for 30-40 minutes until
tender.
2. For the gravy, combine the ingredients (except
the cornstarch and water) in a small sauce pan,
whisk and bring to a simmer. Then combine the
corn starch with water and mix well, add to the
sauce once bubbling, mix well, and let thicken
for 3 minutes.
3. Heat a pan on medium heat, add the cooked
kidney beans and seasonings, cook for 4
minutes, stirring often, and add water to lower
the heat if it starts to stick.

4. Steam the carrots and green beans for 6

2/3 cup vegetable broth minutes, add in the green beans half way.
1 tbsp tamari
5. Serve the potato with the beans, veggies and
2 tsp ketchup
gravy. Top with chopped parsley.
1/2 tbsp nutritional yeast
1 tsp onion powder
1/4 tsp paprika
Pepper to taste
1 tbsp cornstarch
2 tbsp water
 451 Calories
3g Fat
lunch i dinner 88g Carbs
lentil stew 23g Protein
(per serving)

Lentil stew made with lots of wonderful root veggies.

Ingredients Directions
1 tsp oil⠀ 1. Bring a large pot to medium-low heat and add
1 cup small diced onion (127g)⠀ 50ml veg stock.
1 1/2 cup diced celery (143g)⠀ 2. Stir in the diced onions, celery and carrots. Cook
1 1/2 cup sliced carrots (165g)⠀ for 2 minutes.
4 garlic cloves, minced (17g)⠀ 3. Stir in the garlic, and cook for 30 seconds more.
2 cups diced gold potatoes (271g)⠀
4. Stir in the chopped vegetables and cooked
1 1/3 cup diced turnip (160g)⠀
lentils.
1 cup diced rutabaga (140g)⠀
1 cup diced parsnips (130g)⠀ 5. Stir in the tomato paste.
1 cup uncooked lentils 1/4 cup ⠀ 6. Stir in the remaining ingredients (except the
tomato paste (60ml)⠀ beans, broth and corn starch).
4 cups vegetable broth⠀ 7. Simmer for 15-20 minutes.
1 cup water⠀
8. Stir in the beans and veg broth and simmer for 5
2 tbsp tamari (30ml)⠀
minutes.
1 tsp thyme⠀
1/2 tsp pepper⠀ 9. Add the corn starch mixed with water, mix and
let thicken.
1/2 tsp rosemary⠀
1/4 tsp smoked paprika⠀
1 can kidney beans (15oz/425g)⠀
1 cup veg broth⠀
2 tbsp corn starch combined with
3 tbsp water⠀

Makes 4 servings.

lunch i dinner
mushroom risotto
Because who doesn’t like risotto?
Ingredients
2 1/4 cup veg broth
1/2 tbsp oil (7.5ml)
1 cup 67g shiitake mushrooms
1 cup diced white mushrooms (71g)
1/2 cup finely diced crimini
mushrooms (38g)
1/2 cup finely sliced leek (42g)
1/3 cup finely diced shallot (45g)
1 tbsp minced garlic (10g)
1 tbsp nutritional yeast
1 tsp onion powder
1/4 tsp salt
1/4 tsp pepper
2 tbsp (30ml) cooking wine
1/2 cup vegetable broth
1 can (425g) Blackeye peas
More vegetable broth to loosen up
Fresh tarragon and thyme
479 Calories
9g Fat
82g Carbs
22g Protein
(per serving)
Directions
1. Bring the veg broth to a simmer and keep the
heat on low to keep it warm.
2. In a heated skillet, add the oil, then the
onions, leeks and mushrooms. Cook until
translucent(4-5 mins). Lower the heat, stir in the
garlic, and cook for 1 min.
3. Bring the heat back up. Deglaze with cooking
wine and let evaporate.
4. Remove 1/2 of the mushroom and onion mixture
and blend with vegetable broth until smooth.
Reserve.
5. With 1/2 the onions and mushrooms remaining
in the pan, add in the rice & stir to mix evenly.
Add in 1/2 cup of the warm vegetable broth and
the blended mushroom mixture. Keep stirring
and monitor the heat so the bottom doesn’t
scorch.
6. Add in another 1/2 cup of vegetable broth when
you drag a wooden spoon across the pan and
takes 4 to 5 seconds for the risotto to come
back together. Add in another 1/2 cup of warm
veg broth, and keep stirring around until it’s
absorbed.
7. Once the risotto has absorbed 2 cups, stir in
rinsed blackeye peas and the remaining veg
broth, stir. Cover with a lid and let rest 10 mins.
8. Loosen the risotto with more veg broth before
serving. Season w/ salt+pepper. Serve and top
with fresh herbs.
Makes 2 servings.

lunch i dinner
tomato risotto
Creamy tomato and bean risotto.
Ingredients
3 1/2 cups veg broth
1 tbsp grape seed oil (15ml)
2/3 cup finely diced shallot (62g)
1 tbsp minced garlic
1 cup arborio rice (185g)
1 tbsp nutritional yeast
1/2 tsp crushed red peppers
1/2 tsp salt
1/4 tsp white pepper
1/4 tsp smoked paprika
1/4 cup red wine vinegar
1 cup chopped tomatoes (220g)
2 tbsp tomato paste (30ml)
1 can (15oz) cannelloni beans
Fresh basil to serve
600 Calories
10g Fat
109g Carbs
23g Protein
(per serving)
Directions
1. Bring the veg stock to a simmer and keep the
heat on low to keep it warm.
2. In a heated skillet, add onions and a little water.
Cook until translucent.
3. Lower the heat, stir in the garlic, and cook for 1
minute. Then add in the rice & stir to mix evenly.
Add the seasonings and combine.
4. Bring the heat back up. Deglaze with the red
wine vinegar and let evaporate.
5. Add the tomatoes and mix the rice. Stir in the
tomato paste. Then add in 100 ml of the warm
vegetable stock. Start a timer for 15 minutes.
6. Stir slowly and continuously to coax out the
starch from the rice. Stir in small circles.
Monitor the heat so the bottom doesn’t burn.
7. When you drag a wooden spoon across the pan
and it takes 4 to 5 seconds for the risotto to
come back together, add in another 100 ml of
vegetable stock. Keep stirring until the stock is
fully absorbed.
8. At the 15 min. timer, the risotto should have
absorbed the veg. stock. Now stir in the beans.
9. Turn the heat off, place a lid on it and let rest for
5 minutes. Top with fresh basil.
Makes 2 servings.
 721 Calories
6g Fat
lunch i dinner 147g Carbs
italian loaded sweet potato 26g Protein

Sweet potato with all of the veggie goodness.

Ingredients Directions
1 Sweet Potato (438g) 1. Preheat oven to 425F/220C.
1 cup (175g) White Beans 2. Poke the sweet potato with a fork, and bake for
(cooked+drained+rinsed) about 45-50 minutes until tender.
1 cup (170g) Cherry Tomatoes
3. Combine the remaining ingredients into a bowl
1/2 cup (65g) Sliced Cucumber and mix well.
1/4 cup (30g) Diced Shallots
4. Leave the sweet potato to cool down, slice in
2 tsp (5g) Fresh Basil
half, and top with the Italian beal salad. Serve.
1 tsp (3g) Minced Garlic
1 tsp (5ml) Balsamic Vinegar
1 tsp (3g) Capers
1 tsp (5ml) Olive Oil
 232 Calories
15g Fat
lunch i dinner 6g Carbs
mediterranean tofu 17g Protein

Looking for that mediterranean vibe? Look no more!

Ingredients
1/2 Block Extra Firm Tofu (170g)
1 tbsp Oregano
1/2 tbsp garlic powder
1 tsp onion powder
1 tsp Dill
1/2 tsp Sea Salt
1/2 tsp Thyme
pinch of Cinnamon
2 Tbsp Lemon Juice
1 Tbsp Red wine Vinegar
1/2 Tbsp Grapeseed oil
Directions
1. Press the tofu block.
2. Combine the marinade ingredients in a bowl.
Preheat oven at 450F/240C.
3. Cube the tofu, then combine with the marinade
in an airtight container or a large ziplock bag.
4. Marinate at least 4 hours, or overnight for best
results - but will work fine if baked right away.
5. Make 6 skewers for the bbq, or place on a baking
sheet lined with parchment paper for the oven.
6. Bake for for 25 minutes (or more as needed) at
450F/240C, turning half way.

Dressing 7. For the dressing, combine the ingredients

together in a bowl and whisk until smooth.

2 Tbsp Toasted Sesame Tahini 8. Serve the tofu and top with the dressing. Will go
2 Tbsp oil along great with jasmine rice, olives, cucumbers,
tomatoes, onions, lettuce and artichokes.
3 Tbsp water
1 Tbsp Lemon Juice
1 1/2 tsp garlic powder
3/4 tsp onion powder
1/2 tsp Oregano
1/2 tsp Sweetener
1/2 tsp Red wine Vinegar
1/4 tsp Sea Salt
 496 Calories
16g Fat
lunch i dinner 77g Carbs
12g Protein
greek pasta (per serving)

Because pasta is always a great idea!

Ingredients Directions
1 cup small diced onion (140g) 1. Bring water to a boil in a large pot. Cook pasta
2 tbsp minced garlic (19g) according to package instructions.
14.5 oz fire roasted tomatoes 2. Meanwhile, heat a large skillet on medium heat,
3/4 cup kalamata olives (121g) and sauté the onions for a few minutes until
1 cup chopped marinated translucent. Lower the heat, stir in the minced
garlic and cook for 1 minute or so.
artichoke hearts (155g)
1 tsp oregano 3. Add in the roasted tomatoes, olives, artichoke
1 tsp salt hearts, and spices. Mix well to combine.
1/2 tsp sumac 4. Simmer a few minutes, stirring often. Add in the
1/2 tsp pepper cooked spaghetti noodles, lemon juice and oil.
1/2 tsp dill Mix well to coat the noodles.
3 tbsp lemon juice 5. Add in the butter beans and mix well to
1 1/2 tbsp grape seed oil combine. Add in the arugula, mix well and let
440g butter beans the arugula wilt a little bit.
75g Arugula 6. Top with fresh parsley and serve as desired.
Fresh parsley

Makes 4 servings.
 500 Calories
4.5g Fat
lunch i dinner 107g Carbs
tomato rice with black eyed peas 19g Protein
(per serving)

Super simple, healthy one-pot recipe.

Ingredients Directions
2 cups diced tomatoes (450g) 1. Combine all of the ingredients together in a pot,
1 cup diced onion (125g) expect the black eyed peas.⠀
2 tbsp minced garlic (18g) 2. Mix well. Cover with a lid, bring to a simmer.⠀
1 cup brown rice (180g)
3. Simmer for 45-50 minutes, and let rest at least 15
2 tbsp nutritional yeast (30ml) minutes after cooking time.⠀
1 tbsp onion powder (15ml)
4. Stir in the drained and rinsed black eyed peas.⠀
2 tsp oregano
1 1/2 tsp garlic powder 5. Mix well, and heat on low for 2 minutes to heat
1 tsp basil up the black eyed peas well. ⠀
1 tsp paprika 6. Serve, and top with fresh basil.
1 tsp salt
1/2 tsp pepper Makes 2 servings.
1/4 tsp crushed red peppers
2 cups vegetable broth
425g black eyed peas
Basil

lunch i dinner
'meat' balls
Vegan ‘meat’ balls your Italian grandmother wouldn’t approve of,
where’s the meat?
Ingredients
2 tbsp (20g) Chia-seeds
+ 3 Tbsp water
1/2 cup (36g) Textured Vegetable
Protein(TVP)
1/2 cup (111ml) Vegetable Broth
1/2 cup (97g) Small Diced Onion
1/2 tbsp (4g) Minced Garlic
1 cup (143g) Dark Kidney beans
1/2 tbsp (8g) Nutritional yeast
1/2 tsp (1g) Oregano
1/2 tsp (1g) Paprika
1/2 tsp (1g) Onion Powder
1/4 tsp (1g) Basil
1/4 tsp (1g) Salt
1/4 tsp (1g) Pepper
1/4 tsp (1g) Thyme
1 cup (121g) Marinara Sauce
Makes around 14 balls.
507 Calories
13g Fat
64g Carbs
36g Protein
(entire recipe)
Directions
1. In a bowl, combine chia seeds with water. Mix
and leave to thicken.
2. In a medium bowl, combine the dry TVP with
vegetable stock, mix and leave to rehydrate.
3. Heat a pan to medium-low, add the onions and
a little water, and cook for about 7 minutes.
Then turn the heat to the lowest setting, add the
minced garlic, cook for 1 minute.
4. Preheat oven to 375F/190C.
5. Add the cooked onions, garlic, cooked kidney
beans, rehydrated TVP, spices and seasonings to
a food processor. Mix on low until the mixture is
smooth but chunky.
6. Transfer the processed mixture to a medium
bowl, and mix with the chia mixture. Divide the
mixture into ‘meat’balls and place them on the
baking tray.
7. Bake for 20-25 minutes. Leave the meatballs to
rest for 10 minutes.
8. Serve the ‘meat’balls with the sauce and salad.
 144 Calories
1g Fat
lunch i dinner 26g Carbs
9g Protein
shredded mushrooms (just mushrooms)
Mushrooms are so versatile!

Ingredients Directions
140g Trumpet Mushrooms 1. Combine the sauce ingredients except the
1/2 cup vegetable broth cornstarch.
2 tbsp tamari 2. Bring to a simmer and add the cornstarch
1 tbsp sriracha combined with water.
2 tsp maple syrup 3. Simmer until it thickens enough.
1 tsp ketchup
4. If you haven’t already, shred the mushrooms
1/4 tsp seasoned rice vinegar
by hand, by first slicing off the mushroom cap.
1/2 tbsp cornstarch + 1 tbsp water Then pull strings of the mushroom lengthwise
with your hands.

5. Heat a skillet on medium-low heat, and cook off

the shredded mushroom until soften.

6. Stir in the sauce and combine evenly. Turn off

the heat and serve as desired.

7. Serve with basmati rice, watercress and soft

stem broccoli.

lunch i dinner
sweet potato bean chili
Perfect low fat, meal-prep friendly, chili recipe.
Ingredients
1 1/4 cup onion (177g)
4 minced garlic cloves (8g)
387g cup diced sweet potatoes
1 1/2 tbsp chili powder
1 tbsp cumin
1/2 tbsp oregano
1 tsp coriander
1/2 tsp pepper
1/2 tsp salt
1/2 tsp smoked paprika
1 large can petite diced tomatoes
1 cup vegetable broth
1 cup water
425g kidney beans (1 can)
425g black beans (1 can)
Green onions for topping
Makes 2 servings.
589 Calories
4g Fat
117g Carbs
27g Protein
(per serving)
Directions
1. Cook onion in a large skillet (about 5 minutes or
med-low heat). Add a bit of water to deglaze the
pan as needed.
2. Lower the heat and stir in the minced garlic and
cook for 30 seconds. Add the chopped sweet
potatoes and spices. Mix well.
3. Stir in the diced tomatoes, vegetable broth and
water. Bring to a simmer, and let simmer for 10-
15 minutes.
4. Add the rinsed beans, mix to combine and
simmer for another 10 minutes or so.
5. Top with sliced green onions if desired.
 225 Calories
10g Fat
lunch i dinner 19g Carbs
BEAN BURGER PATTIES 16g Protein
(per patty)

Stick them in a bun or serve with rice and salad

- whatever you feel like!

Ingredients
1/4 cup Uncooked Jasmine Rice
1/2 Block Tempeh (142g)
1/2 cup (85g) Cooked Black Beans,
3 tbsp (28g) Hemp Hearts
2 tbsp (30g) Ketchup
1 1/2 tsp Onion Powder
1/2 tsp Garlic Powder
1/4 tsp Salt + Pepper
Directions
1. Cook rice according to package instructions. Set
aside.
2. Preheat your oven to✨375F (or 190ºC). Line a
baking sheet with parchment paper or a silicone
mat.
3. Add cooked rice and the remaining ingredients
in a food processor. Process until there are no
big lumps left.

4. Form 3 balls (120g each) with the bean mixture

Makes 3 patties. and flatten them to shape the burger patties.

5. Bake for 20 minutes, flip and bake another 10

minutes⏲️.
 466 Calories
30g Fat
lunch i dinner 40g Carbs
coconut curry lentils 16g Protein
(per serving)

A wonderful lentil curry, add more spices depending

on how hot you like it!

Ingredients Directions
1/2 cup uncooked lentils 1. Cook lentils by simmering for 15 minutes, rinse
1 cup chopped onion and set aside.
3 garlic cloves 2. In a heated non-stick skillet, cook onions for a
2 tsp curry powder few minutes. Add 1 tbsp of water to deglaze the
1/2 tsp turmeric pan. Add garlic and cook 1 more minute.
1/2 tsp cumin 3. Lower the heat and add the spices. Stir around
1/4 tsp salt and cook 1 minute.
1/4 tsp pepper 4. Stir the coconut milk in the pan and bring so a
1/8 tsp cayenne (optional) simmer.
1 cup coconut milk (from a can)
5. Serve as desired.
Makes 2 servings.
 224 Calories
4g Fat
lunch i dinner 38g Carbs
chana masala 11g Protein
(per serving)

Beautiful chana masala, add more spices as you like!

Ingredients Directions
3/4 cup diced onion (90g) 1. Cook onions in a pan on low-medium heat for 5
1 tsp minced garlic minutes.
1 tsp minced ginger (2g) 2. Add garlic and ginger, cook for 1 minute, stirring
2 tsp cumin often.
1 tsp coriander 3. Add the spices and stir to combine.
1 tsp turmeric
4. Add in the diced tomatoes and chickpeas.
1 tsp garam masala
1/4 tsp chili flakes 5. Let simmer for 5-10 minutes.
1/4 tsp salt 6. Top with cilantro.
1/4 tsp pepper
1 can chickpeas (425g)
1 small can diced tomatoes
Cilantro to top

Makes 2 servings.

lunch i dinner
chipotle curry lentils
Great hearty, meal-prep recipe.
Ingredients
1/2 cup uncooked lentils (94g)
1 cup finely diced onions (115g)
2-3 garlic cloves, minced
2 tsp curry powder
1 tsp cumin
1/2 tsp coriander (ground)
1/2 tsp salt
1/4 tsp pepper
2/3 cup coconut milk
1/2 cup vegetable broth
1 tbsp mashed chipotle pepper
in adobo (remove seeds first)
Makes 2 servings.
284 Calories
12g Fat
34g Carbs
14g Protein
(per serving,
without rice)
Directions
1. Cook rice AND lentils separately, according to
package instructions.
2. Sauté onions until soft. Add garlic and cook for
1 minute or so. Add in the seasonings and mix
around to coat the onions evenly.
3. Pour in the remaining ingredients. Mix, add
in the cooked lentils and mix again. Bring to a
simmer.
4. Simmer 5 minutes or so until it has thicken up
and the lentils have absorbed most of the liquid.
5. Serve with the rice.
 130 Calories
2g Fat
lunch i dinner 25g Carbs
fresh tomato soup 7g Protein
(per serving)

The perfect side to a grilled cheese!

Ingredients
675g chopped Fresh tomatoes
120g sliced onions
64g sliced carrots (1 carrot)
4 garlic cloves, thinly sliced
1 tbsp oil (15ml)
1/2 tsp smoked paprika (2/5ml)
1/4 tsp pepper (1.2ml)
1/4 tsp salt
1 1/2 cup vegetable broth
1/2 cup plain almond milk
1 tbsp nutritional yeast
1/2 tsp basil
1/2 tsp marjoram
1/4 tsp salt
Chili flakes to taste
Directions
1. Preheat oven to 400F. If you are not using oil,
line a baking sheet with parchment paper.
2. Transfer the chopped tomatoes, onions, carrots,
garlic to the baking sheet. Top with the oil and
the seasonings. Mix to combine. Bake for 15
minutes.
3. Transfer the baked vegetables to a blender with
the vegetable broth and remaining ingredients.
4. Blend until smooth.
5. Transfer the soup to a pot and heat up on
medium-low heat.
6. Serve warm.

Makes 2 servings.

soup
lentil soup with pasta
Comforting, hearty lentil soup.
Ingredients
1 tbsp grape seed oil
3/4 cup small diced onion (109g)
1/2 cup finely sliced celery (65g)
Pinch salt
1 cup diced sweet potatoes (144g)
1 tbsp minced garlic (7g)
1 tbsp nutritional yeast
2 tsp onion powder
1 tsp garlic powder
1/2 tsp salt
1/4 tsp pepper
411g diced tomatoes in juice
1/2 cup (dry) lentils
4 cup vegetable broth
1 cup water
68g (uncooked) chickpea pasta
2 cups chopped kale (52g)
Makes 4 servings.
270 Calories
5g Fat
44g Carbs
14g Protein
(per serving)
Directions
1. Heat a small soup pot over medium heat. Add
oil, followed by the onions and celery. Add pinch
salt and mix. Cook for 2 minutes or so.
2. Add the cubed sweet potatoes and mixed garlic.
Cook for another minute. Stir often.
3. Add the nutritional yeast, onion + garlic powder
and salt + pepper. Mix. Add canned tomatoes,
vegetable broth and water.
4. Bring to a boil and simmer for 15 minutes. After
15 minutes, add chickpea pasta and stir. Cook for
8-9 minutes. (This can vary depending on the
type of pasta you’re using.) Add kale when there
is about 1 minute left of cooking time.
5. Taste and adjust the seasonings. Add more
vegetable broth or water if you find the soup has
gotten too thick, but make sure to warm it up
first.

soup
COCONUT LENTIL SOUP
A spicy twist to your regular lentil soup.
Ingredients
6g fresh lemongrass
8g fresh ginger
8g garlic (2 cloves)
1/2 cup (94g) Uncooked Lentils
1 Red bell pepper, chopped (134g)
113g Thinly sliced carrots
64g small diced shallot
8g minced ginger
12g lemongrass
5 garlic cloves
2 tsp cumin
1 tsp ground coriander
3 cups vegetable broth
1 cup canned full fat coconut milk
1/4 cup (66g) peanut butter
2 tbsp soy sauce
2 tbsp lime juice
1 tbsp coconut sugar
2 tsp chili garlic sauce
1 cup Shelled edamame (135g)
Cilantro to serve
Makes 4 servings.
365 Calories
18g Fat
35g Carbs
16g Protein
(per serving)
Directions
1. Fill a small sauce pan with water, add a piece of
lemon grass and ginger. Stir, cover and bring to a
boil. Once bubbling, add the lentils and simmer
for 15-17 minutes. Scoop out the garlic, lemon
grass and ginger from the water. Drain and set
aside.
2. Sauté the red bell peppers, carrots, shallots, for
4 minutes until soften. Add in the ginger, garlic
and lemon grass. Sprinkle a pinch of salt on the
veggies to release even more flavor.
3. Transfer cooked veggies to a large pot. Pour
in the vegetable broth and coconut milk. Add
peanut butter, soy sauce, lime juice, coco sugar
and chili garlic sauce. Mix well and let simmer
for 10 minutes.
4. Add in shelled edamame and cooked lentils, stir,
and continue simmering for 5 minutes. Once
the soup is done, scoop out the pieces of lemon
grass. Discard.
5. Serve and top with fresh cilantro and peanuts
(optional).
 notes

1. Beans
Recipes for beans assume that they are already cooked, either frozen or tinned. Ideally,
buy them dried, soak and cook as per the instructions.

2. Nutrition
Add spices and fresh herbs for additional nutrition, the more variety the better.

3. Selenium
Brazil nuts are an excellent source of selenium, so it would be fantastic if you didn’t
switch these out.

4. Substitutes
Please be aware that some foods were specifically added for nutritional purposes,
and therefore recommended daily allowances may not be achieved if changed. If you
change the plan, I recommend checking your nutrient intake on Cronometer.

5. Low Calorie Plans

If you need to feel more full, I recommend adding green veg to your meals.

6. High Calorie Plans

If there is too much food, swap out some of the low calorie veg for sweet potato: 200g
veg = 100g sweet potato.

7. Variety
Variety is really important, every plant has a unique nutrient profile. If you are doing
this plan for a long period of time, I recommend swapping foods between the food
groups, e.g. veg for other veg, beans for other beans etc. I would try to keep in: berries,
dark greens, alliums, mushrooms and brazil nuts as they are super high in nutrition.

H T T P S : // J O N V E N U S . C O M /