Michael’s Diet World

FREE and easy plant-based recipes…

…to lose weight and feel amazing in your body!

Recipes
These plant-based recipes contain almost all the foods you should eat and are perfect for
getting started with plant-based nutrition. They are simple and similar to recipes you
already know.

You can get the most value for yourself and your weight loss journey by eating 2 of these

dishes daily. E.g., eat a portion of steel-cut oats at 08.00 am. At 03.00 pm you eat whole-
grain pasta with tomato sauce and vegetables.

When you are not fasting, you can incorporate these meals into your diet to eat healthier.
If you have any questions, feel free to write me :)

Breakfast

Steel-Cut Oatmeal:

INGREDIENTS:
1⁄2 cup of steel-cut oats
1 cup of water
1 cup of unsweetened soy milk
1⁄2 cup blueberries
1⁄2 tablespoon cinnamon
1 tablespoon flaxseed
1⁄4 cup walnuts

PREPARATION:
Cook the oats in the water and soy milk for about 20-25 minutes (until ideal texture is
reached). Add the cinnamon and garnish with the remaining ingredients.

Chia smoothie bowl:

INGREDIENTS:
2 tablespoons chia seeds
120 milliliter water
1 frozen banana
1 handful of frozen berries
1 tablespoon flaxseed
1⁄4 cup of nuts
cinnamon

PREPARATION:
Mix chia seeds and water and let swell for 15 minutes (the longer, the better, best to let
them swell over the night). Blend the banana and berries. Arrange chia seeds and
smoothie and garnish with flaxseed, berries, nuts, and cinnamon.
Whole meal bread with guacamole/hummus:

INGREDIENTS:
1 piece of whole meal bread
1⁄2 avocado
2 cherry tomatoes
1⁄4 onion
juice of 1⁄4 lime
salt and pepper
2 tablespoons hummus

PREPARATION:
Mash the avocado and mix with cherry tomatoes, onion, salt, pepper, and lime juice. Eat the
bread with guacamole and hummus.

Lunch / dinner

Whole-grain pasta with tomato sauce and vegetables:

INGREDIENTS:
1 cup of whole-grain pasta
1 cup of tomato sauce
1⁄2 zucchini
1⁄2 cup of broccoli
1⁄2 cup of spinach
1 cup of beans (cannellini beans, black beans...)
1⁄2 cup of onions
2 cloves of garlic
1 teaspoon of nutritional yeast

PREPARATION:
Prepare the pasta according to the package directions— Sauté the onion, garlic, zucchini,
broccoli, and spinach. Add the tomato sauce and the beans. Garnish with nutritional yeast.

Chili sin carne:

INGREDIENTS:
1 cups of brown / dark rice / bulgur, etc.
2 cup of tomato sauce
1 cup of beans (cannellini beans, black beans...) / lentils
1⁄2 cup of chickpeas
1 onion
2 clothes of garlic
1⁄2 cup of corn
1 cup arugula
1 tablespoon miso paste
Parsley and basil
Black pepper
1 teaspoon turmeric

PREPARATION:
Prepare the rice/bulgur according to the package instructions. Chop the onion and garlic and
sauté. Add the tomato sauce with the remaining ingredients and cook for 10 minutes—
season with miso, herbs, turmeric, and pepper. Garnish with Arugula

Zucchini pasta with lentil Bolognese:

INGREDIENTS:
1-2 pieces of whole wheat bread
2 -3 zucchini
1 cup of lentils
1 onion
3 clothes of garlic
1 cup of mushrooms (champignons, shitake, portobello...)
2 cup tomato sauce
1 teaspoon vinegar
2 teaspoon nutritional yeast
Parsley and basil

PREPARATION:
Sauté the onion and garlic cloves. Add the mushrooms and sauté for about 5 minutes. Then
add the tomato sauce, miso paste, nutritional yeast, vinegar, and herbs. Let it simmer for
about 15 minutes. Stir in the cooked lentils and season to taste. Cook the zucchini noodles
for 3-5 minutes until soft. Arrange everything together.

Exotic lentils salad:

INGREDIENTS
250 grams of cooked lentils
10 cherry tomatoes
1 bell pepper
1 handful of dried apricots
1 handful of walnuts
1 orange
100 grams of spinach
2 garlic
1 onion
1 tablespoon maple syrup
3-4 tablespoons olive oil
2-3 tablespoons vinegar
a little water
1 teaspoon tahini
parsley and chives
soy sauce
pepper
paprika powder
onion powder
turmeric

PREPARATION
For the sauce, chop onion and garlic and mix with olive oil, vinegar, juice of half an orange,
maple syrup, tahini, parsley, chives, soy sauce, paprika powder, bell pepper, onion powder,
and turmeric. Then add the remaining ingredients, mix, and garnish with parsley.

Plant-based poké bowl (also possible as breakfast):

INGREDIENTS
Poke bowl
1/2 cup brown rice / quinoa / bulgur
1/2 handful edamame
3 tablespoons corn
1 carrot
1/2 beet
1 tofu
Some flour
2 radishes

Sauce:
1 tablespoon peanut butter
2 tablespoons soy sauce
2 tablespoons rice vinegar
1 thumb-sized piece of ginger
1 garlic
1 teaspoon miso paste
water

PREPARATION
Marinate the tofu with soy sauce, garlic, ginger, and a little flour for 15 minutes and fry until
golden brown. Meanwhile, cook the rice / quinoa / bulgur and chop the carrot, beet, and
radish. Then chop all the ingredients, ginger and garlic for the sauce, and mix with the rest
of the ingredients. Arrange the Poke Bowl with the sauce.
Buddha Bowl (also possible as breakfast):

PREPARATION
Salad:
1 handful of lettuce of your choice
1/2 avocado
50 grams couscous with edamame
5-6 cherry tomatoes
1/4 cucumber
1 handful of sugar peas
1/2 handful of nuts and seeds of your choice
parsley
basil
black sesame seeds

Sauce:
1/2 shallot
1 clove garlic
2-3 tablespoons herb vinegar
3-4 tablespoons olive oil
1 tablespoon yogurt
salt and pepper
turmeric

PREPARATION
For the sauce, combine all the ingredients and mix. Then arrange the salad in a bowl and
add the sauce.
Vegetable soup (also as breakfast possible)

INGREDIENTS
1 onion
2 cloves of garlic
1 thumb-sized piece of ginger
4 carrots
5 potatoes or sweet potatoes
1/2 leek
100 grams of mushrooms
1.5 liters of broth
parsley
chives

PREPARATION
Sauté all the ingredients except the parsley and chives in a pan and deglaze with the broth.
Cook until the ingredients are cooked through. Then arrange with parsley and chives.
Roasted potato / sweet potato salad with pesto dressing

INGREDIENTS
1 tablespoon white wine vinegar
1 celery stalk
1/2 carrot
1 cup of beans of your choice (from the can/tetra pack)
1 spring onion
2 cloves of garlic
1 tablespoon lemon juice
2 tablespoons vinegar of your choice
pesto to taste
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
1/4 teaspoon pepper

PREPERATION
Cut the potatoes/sweet potatoes into cubes and mix them with 1 tablespoon of vinegar,
onion powder, garlic powder, and black pepper in a bowl. Roast the potatoes for 25 minutes
at 200 degrees until golden brown. Then cool the potatoes in a bowl, add the celery, carrot,
beans, chopped spring onions, chopped garlic, lemon juice, remaining vinegar, and pesto,
and mix everything.

Pesto

INGREDIENTS
3 cups fresh basil
1 clove garlic
¼ cup of cashews (soaked overnight in water)
3 tablespoons nutritional yeast
6 tablespoons walnuts
1 teaspoon miso paste
black pepper
garlic powder
onion powder

PREPERATION
Blend everything in a food processor
Vegan mac and cheese

INGREDIENTS:

2 cups whole grain pasta

1 cup chopped zucchini
1 cup chopped carrots
1 cup chopped cauliflower
1 cup spinach
1 cup water
1 onion
2 cloves of garlic
½ cup raw cashews
¼ cup nutritional yeast
1 teaspoon ground turmeric
1 teaspoon paprika
1 teaspoon chili powder
1 teaspoon garlic powder
1 teaspoon white miso paste
black pepper

PREPARATION:

Prepare the pasta according to the directions on the package, then set it aside. Sauté the
onion, garlic, cauliflower, zucchini, carrots, and spinach until lightly cooked. Add a little
water, so the vegetables do not stick to the pan. Combine the water, cashews, nutritional
yeast, turmeric, black pepper, paprika, chili powder, garlic powder, and miso paste in a
blender. Blend until smooth. Add the veggies to the pot with the pasta. Pour over the
cashew sauce, and stir. Now it's ready to serve!
Whole-grain bread

INGREDIENTS
Poolish:
150 gram of water
a pinch of yeast
150 gram whole wheat flour

Dough:
280 gram water
2 grams of yeast
poolish
400 grams wholemeal flour
10 grams salt

PREPARATION
First, prepare the poolish by mixing the ingredients and resting for 4-24 hours. Then add the
poolish to the water and stir with your finger. Next, add the whole wheat flour and salt and
stir with a tablespoon. Press and rotate the dough with wet hands for 1-2 minutes. Then let
the dough rest for 30 minutes. After that, work the dough with the slap and fold technique
and let it rest again for 1 hour. Finally, shape the part into a nice ball, cut, and bake for 30
minutes at 250 degrees.

Easy hummus recipe

INGREDIENTS
220 grams of chickpeas (in a jar / can or freshly prepared)
juice of half a lemon
3 cloves of garlic
100-150 milliliter tahini
1 teaspoon of cumin
1 teaspoon salt
pepper
5-10 tablespoons cold water (ice water is best)

PREPARATION
Blend the chickpeas in a food processor until you have a thick puree. Then add tahini, lemon
juice, garlic, cumin, salt, and pepper and blend. Add the ice water until you get a consistency
that you like. Finally, arrange the hummus on a plate with olive oil, parsley, and sautéed
onions/garlic.