WHAT YOU NEED WHAT YOU NEED TO DO

VEGAN
RECIPE PACK
Discover the collection of simple vegan recipes,
including breakfast, lunch, dinner, treats and
smoothie options.

www.yourdomain.com
TABLE OF CONTENTS
WHAT YOU NEED WHAT YOU NEED TO DO

1 GREEK CHICKPEAS ON TOAST 13 VEGAN ‘TUNA’ SALAD

2 CHICKPEA SCRAMBLE 14 POTATO & SUNDRIED TOMATO SALAD

3 BANANA BREAKFAST OATS

15 WILD RICE, TOMATO &
ROCKET BALSAMIC SALAD

4 BANANA & STRAWBERRY PANCAKES

16 SWEET POTATO, QUINOA
AND BEAN BURGER

5 CARROT PANCAKES WITH ALMOND CARAMEL 17 CURRIED TOFU SALAD

6 PROTEIN BERRY SMOOTHIE BOWL 18 ROASTED MISO POTATOES

7 BREAKFAST OAT COOKIES

19 ROASTED SWEET POTATO,
KALE & QUINOA SALAD

8 GREEN PEA & MINT DIP

20 RED SWEET POTATO CURRY

9 SUNDRIED TOMATO HUMMUS 21 GARLIC ZUCCHINI & TOMATO PASTA

10 BABA GHANOUSH 22 SESAME TEMPEH STIR-FRY

11 QUINOA TABBOULEH 23 AUBERGINE & TOMATO PASTA

12 GREEN BEANS & CHERRY TOMATO SALAD 24 VEG & TAHINI TRAY BAKE
TABLE OF CONTENTS

25 WHAT YOU NEED

TEMPEH BOLOGNESE 39
WHAT YOU NEED TO DO
ALMOND & PEACH CAKE

26 TOFU PAD THAI

40 VEGAN CHOCOLATE BROWNIES

27 QUICK VEGETABLE STIR FRY

28 ROASTED AUBERGINE & TOMATO STEW

29 SPICY CAULIFLOWER &

CHICKPEA RICE BOWL RECIPE KEY
Look for these helpful icons
30 SWEET POTATO & BEAN BAKE
throughout the file.

31 PRE-WORKOUT OAT & BANANA SMOOTHIE

GF
Gluten Free

32 POST-WORKOUT CHOCOLATE
PROTEIN SMOOTHIE
DF
Dairy Free

33
LC
Low Carb (under 20g serving)
VEGAN NUTELLA
MP
Meal Prep/Freezer Friendly
34 ENERGY BALLS
HP
High Protein (over 20g per serving)
35 MATCHA ENERGY BALLS
V
Vegetarian
36 SIMPLE VEGAN OAT COOKIES Q
Quick (under 30 mins)

37 BANANA & ALMOND MUFFINS N

Contains Nuts

38 LEMON & BERRY CHEESECAKE

 WEEKLY MEAL PLANNER 01
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WHAT YOU NEED WHAT YOU NEED TO DO

BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST

Greek Chickpeas Greek Chickpeas Green Pea & Mint Banana & Banana &
Banana & Almond Protein Berry
on Toast on Toast Dip Strawberry Strawberry
Muffins Smoothie Bowl
Pancakes Pancakes

LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH

Leftover Red Vegan ‘Tuna’ Vegan ‘Tuna’ Wild Rice, Tomato Wild Rice, Tomato
Quinoa Tabbouleh Quinoa Tabbouleh
Sweet Potato Salad Salad & Rocket & Rocket
Curry Balsamic Salad Balsamic Salad

SNACK SNACK SNACK SNACK SNACK SNACK SNACK

E.g. Energy Balls, E.g. Energy Balls, E.g. Energy Balls, E.g. Energy Balls, E.g. Energy Balls, E.g. Energy Balls, E.g. Energy Balls,
Simple Vegan Oat Simple Vegan Oat Simple Vegan Oat Simple Vegan Oat Simple Vegan Oat Simple Vegan Oat Simple Vegan Oat
Cookies, Banana & Cookies, Banana & Cookies, Banana & Cookies, Banana & Cookies, Banana & Cookies, Banana & Cookies, Banana &
Almond Muffins, Almond Muffins, Almond Muffins, Almond Muffins, Almond Muffins, Almond Muffins, Almond Muffins,
Green Pea & Mint Green Pea & Mint Green Pea & Mint Green Pea & Mint Green Pea & Mint Green Pea & Mint Green Pea & Mint
Dip Dip Dip Dip Dip Dip Dip

DINNER DINNER DINNER DINNER DINNER DINNER DINNER

Wild Rice, Tomato & Red Sweet Potato Garlic Zucchini & Garlic Zucchini & Sesame Tempeh Meal Out – Enjoy! Sesame Tempeh Stir-
Rocket Balsamic Curry Tomato Pasta Tomato Pasta Stir-Fry Fry
Salad
WEEKLY SHOPPING LIST 01
NON-DAIRY &
WHAT YOU NEED
FRUIT & VEGETABLES WHAT YOUSEEDS
GRAINS, NEED &
TO DO
BAKING SPICES & MISC.
CONDIMENTS

Fresh Non-Dairy Grains Spices

2x shallots almond milk quinoa smoked paprika
1x bulb garlic coconut milk white rice paprika
5x bananas coconut yogurt wild rice mix chili flakes
2x lemons vegan parmesan brown rice dried parsley
strawberries tempeh brown rice pasta Oils
1x avocado Cans & Condiments porridge oats olive oil
2x tomatoes 2x cans chopped tomatoes Nuts & Seeds coconut oil
1x cucumber 2x cans chickpeas peanuts sesame oil
2x bell peppers black olives sesame seeds Sweeteners
1x red onion maple syrup chia seeds brown sugar
1x white onion vegan mayo walnuts maple syrup
3x limes sweetcorn roasted almonds Other
2x sweet potatoes natural peanut butter dates bread
2x zucchinis almond butter Baking vegan vanilla protein powder
2x box cherry tomatoes coconut milk (light) spelt flour nori
ginger rice wine vinegar oat flour Thai red curry paste
2x carrots tamari baking powder vegetable stock cubes
1x broccoli roasted peppers baking soda
rocket balsamic vinegar almond meal
Frozen desiccated coconut
red berries
green peas
Herbs
2x bunches parsley
2x bunches mint
1x bunch coriander
chives
WEEKLY MEAL PLANNER 02
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WHAT YOU NEED WHAT YOU NEED TO DO

BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST

Chickpea Chickpea Carrot Pancakes Carrot Pancakes Banana Breakfast Banana Breakfast
Breakfast Oat
Scramble Scramble with Almond with Almond Oats Oats
Cookies
Caramel Caramel

LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH

Green Beans & Green Beans & Leftover Sweet Potato & Sundried Potato & Sundried Sweet Potato, Sweet Potato,
Cherry Tomato Cherry Tomato Potato & Bean Tomato Salad Tomato Salad Quinoa & Bean Quinoa & Bean
Salad Salad Bake Burger Burger

SNACK SNACK SNACK SNACK SNACK SNACK SNACK

E.g. Post Workout E.g. Post Workout E.g. Post Workout E.g. Post Workout E.g. Post Workout E.g. Post Workout E.g. Post Workout
Chocolate Protein Chocolate Protein Chocolate Protein Chocolate Protein Chocolate Protein Chocolate Protein Chocolate Protein
Smoothie, Matcha Smoothie, Matcha Smoothie, Matcha Smoothie, Matcha Smoothie, Matcha Smoothie, Matcha Smoothie, Matcha
Energy Balls, Energy Balls, Energy Balls, Energy Balls, Energy Balls, Energy Balls, Energy Balls,
Breakfast Oat Breakfast Oat Breakfast Oat Breakfast Oat Breakfast Oat Breakfast Oat Cookies Breakfast Oat
Cookies Cookies Cookies Cookies Cookies Cookies

DINNER DINNER DINNER DINNER DINNER DINNER DINNER

Veg & Tahini Tray Sweet Potato & Aubergine & Aubergine & Tempeh Bolognese Meal Out – Enjoy! Tempeh Bolognese
Bake Bean Bake Tomato Pasta Tomato Pasta
WEEKLY SHOPPING LIST 02
NON-DAIRY &
WHAT YOU NEED
FRUIT & VEGETABLES WHAT YOUSEEDS
GRAINS, NEED &
TO DO
BAKING SPICES & MISC.
CONDIMENTS

Fresh Non-Dairy Grains Spices

5x onions almond milk rolled oats turmeric
1x zucchini tempeh oat milk paprika
2x aubergines vegan cheese quinoa cinnamon
2x red bell peppers coconut yogurt pasta nutmeg
2x bulbs garlic Cans & Condiments Nuts & Seeds rosemary
spinach 2x cans chickpeas sesame seeds chili flakes
1x avocado peanut butter Baking mixed herbs
2x bananas almond butter oat flour cumin
2x lemons green olives coconut flour smoked paprika
2x carrots sundried tomatoes baking powder Oils
berries capers baking soda olive oil
green beans wholegrain mustard almond meal coconut oil
cherry tomatoes apple cider vinegar desiccated coconut Sweeteners
baby potatoes 1x can kidney bens raw cacao maple syrup
3x sweet potatoes 3x cans chickpeas coconut sugar
1x avocado tahini Other
Herbs 2x cans chopped tomatoes vegan vanilla protein powder
2x bunches coriander tomato puree vegan chocolate protein powder
chives 2x cans black beans matcha powder
1x bunch basil
1x bunch parsley
 WHAT YOU NEED WHAT YOU NEED TO DO

GREEK CHICKPEAS
ON TOAST
GREEK CHICKPEAS ON TOAST
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 tsp. olive oil Heat the olive oil over medium-high heat on a medium pan. Add
Serves: 4
Prep: 5 mins
• 2 shallots, diced shallots and cook for 2-3 minutes, then add garlic and cook for
Cook: 20 mins • 2 cloves garlic, minced another 1-2 minutes.
• ½ tsp. smoked paprika  
• ½ tsp. sweet paprika Add all the spices to the pan and mix well. Next add in the chopped
• ½ tsp. brown sugar tomatoes and 2 tbsp. of water. Simmer on low-medium heat until
• 1 can (14oz./400g) chopped the sauce has reduced, around 10 minutes.
Nutrition per tomatoes  
serving: • 1 can (14oz./400g) Mix in the drained chickpeas, season with salt, sugar and black
253 kcal chickpeas, drained pepper and cook for another 5 minutes until warmed through.
8g Fats • 4 slices bread, toasted  
33g Carbs • handful parsley, to garnish Serve on the toasted bread with parsley and black olives.
11g Protein
• ⅓ cup (60g) olives, halved,
to garnish

DF MP

V Q
WHAT YOU NEED WHAT YOU NEED TO DO

CHICKPEA SCRAMBLE
CHICKPEA SCRAMBLE
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 cups (330g) canned Mash the chickpeas with a fork, leaving some whole. Mix in the
Serves: 2
Prep: 10 mins chickpeas, drained turmeric and paprika, and season with salt and pepper.
Cook: 10 mins • ½ tsp. turmeric  
• ½ tsp. paprika Heat the oil in a pan over medium-high heat and sauté the onion and
• 2 tsp. olive oil garlic for 2-3 minutes, until fragrant.
• 1 small onion, finely diced  
• 2 cloves garlic, minced Next, add in the mashed chickpeas and cook for another 5 minutes, then
Nutrition per
• 8 oz. (230g) spinach transfer to a bowl, cover with tin foil and set aside. Using the same pan
serving: • ½ avocado wilt the spinach, adding a tablespoon of water.
417 kcal  
15g Fats Once ready, divide the spinach between 2 bowls, top with the chickpeas
56g Carbs and serve with ¼ avocado.
19g Protein

GF DF

V Q
 WHAT YOU NEED WHAT YOU NEED TO DO

BANANA
BREAKFAST OATS
BANANA BREAKFAST OATS
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 cup (90g) oats Divide oats between two bowls and add 3 tbsp. of water into each bowl.
Serves: 2
Prep: 5 mins
• 2 ripe bananas, mashed  
Cook: 0 mins • 2 tbsp. peanut butter Add in one mashed up banana into each bowl and mix well to combine.
• favorite nuts and seeds, to Set aside for 10 minutes for the oats to soften.
garnish  
• seasonal fruit, to garnish Drizzle the oats with peanut butter and serve with the nuts and seeds
and chopped fruit.
Nutrition per
serving:  
381 kcal NOTE: garnishes (nuts, seeds, fruit) are not included in the nutrition
12g Fats information.
60g Carbs
10g Protein

DF MP

V Q
WHAT YOU NEED WHAT YOU NEED TO DO
BANANA & STRAWBERRY PANCAKES
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 ripe bananas, mashed Mash the banana with a fork and combine them with the flour, baking
Serves: 4
Prep: 15 mins
• 1 cup (110g) spelt flour powder, baking soda, and lemon juice. Next, slowly add in almond milk
Cook: 15 mins • 1 tsp. baking powder until you get a thick batter.
• ½ tsp. baking soda  
• 1 tsp. lemon juice Finally, fold in the sliced strawberries, leaving some for garnish.
• ¾ cup (180ml) almond milk  
• ¾ cup (150g) strawberries, Heat some of the oil in a non-stick pan over medium heat, not too hot as
Nutrition per sliced then the pancakes will burn. Spoon a little less than ¼ cup of the batter
serving: • 1 tbsp. coconut oil per pancake (this will make around 8 pancakes).
282 kcal • 4 tbsp. coconut yogurt  
7g Fats • 4 tbsp. maple syrup Cook the pancakes for about 3 minutes on one side, then when bubbles
53g Carbs start to appear flip and cook for another minute.
5g Protein
 
Serve the pancakes with a tablespoon of coconut yogurt and maple
syrup, and garnish with remaining strawberries.
 
DF
Nutrition information is per 2 pancakes.
N

MP V
WHAT YOU NEED WHAT YOU NEED TO DO
CARROT PANCAKES WITH ALMOND CARAMEL
WHAT YOU NEED WHAT YOU NEED TO DO

For pancakes: In a bowl, combine flour, spices, baking powder and baking
Makes: 9
Prep: 20 mins
• 1 rounded cup (140g) oat soda. Whisk in the almond milk, almond butter, lemon juice and
Cook: 30 mins flour maple syrup. Then add in the grated carrots and mix well.
• 1 tsp. cinnamon  
• ¼ tsp. ground ginger Heat up a non-stick frying pan over medium heat and grease it
• ¼ tsp. ground nutmeg lightly with some of the coconut oil.
• 1¼ tsp. baking powder  
Nutrition per 2
• ½ tsp. baking soda Ladle 2 tablespoons of the pancake mix per pancake. Cook each
pancakes: • ¾ cup (180ml) oat milk pancake for about 2 minutes on one side, then flip and another
363 kcal • 2 tbsp. almond butter 1-2 minutes on the other side.
12g Fats • 2 tsp. lemon juice  
57g Carbs • 2 tbsp. maple syrup Serve with almond caramel sauce.
8g Protein
• 1 cup (110g) carrots,  
grated To make the almond caramel:
• 1 tbsp. coconut oil Heat up the maple syrup in a small pot over low heat. When it
  starts to boil gently, take it off the heat and stir in the almond
For almond caramel: butter with a pinch of salt.
DF MP
• ¼ cup (60ml) maple syrup  
V N • 2 tbsp. almond butter Return the pan on the heat and simmer, stirring the caramel for
• pinch salt another minute until thickened. Serves as a pancake topping.
WHAT YOU NEED WHAT YOU NEED TO DO
PROTEIN BERRY SMOOTHIE BOWL
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 cup (150g) frozen red Place frozen berries and banana in a high-speed blender or food
Serves: 1
Prep: 5 mins berries processor and blitz on low for about 30 seconds.
Cook: 0 mins • 1 small banana, frozen  
• ¼ cup (60ml) coconut milk Add the milk and protein powder, and blend on low again,
• 1 scoop vanilla vegan scraping down sides as needed, until the mixture reaches a soft-
protein powder serve consistency. Add more milk if necessary, to reach desired
consistency.
Nutrition per
serving: Transfer into a serving bowl and top with favorite toppings.
297 kcal  
2g Fats
49g Carbs NOTE: toppings are not included in nutrition information.
23g Protein

GF DF

HP Q
WHAT YOU NEED WHAT YOU NEED TO DO
BREAKFAST OAT COOKIES

WHAT YOU NEED WHAT YOU NEED TO DO

• 1 cup (90g) rolled oats Preheat the oven to 320°F (160°C) and line a baking tray with
Makes: 9
Prep: 10 mins
• ⅓ cup (30g) almond meal  baking paper.
Cook: 20 mins • 3 tbsp. desiccated coconut  
• 1 tsp. cinnamon Place all the ingredients (apart from the berries) in a medium
• ¼ tsp. baking soda bowl and mix well, then place the mixture in the freezer for 10-15
• 3 tbsp. almond butter minutes.
• 3 tbsp. maple syrup   
Nutrition per
• 1 medium ripe banana, Using slightly wet hands, create 9 balls out of the mixture and
serving: mashed place them on the baking tray and push them down to create
137 kcal • handful fresh berries cookie shapes. Gently press a few berries onto each cookie.
6g Fats  
17g Carbs Bake for 20 minutes until golden and allow to cool completely
3g Protein
before eating.

DF LC

MP V

N
WHAT YOU NEED WHAT YOU NEED TO DO
GREEN PEA & MINT DIP
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 ⅔ cups (250g) green peas, Place frozen peas in a bowl and cover with boiling water. Let them
Serves: 4
Prep: 15 mins frozen stand for a few minutes until defrosted, then drain and transfer to a
Cook: 0 mins • 1 clove garlic food processor or high speed blender.
• 2 tbsp. lemon juice  
• ½ avocado Add in the garlic, lemon juice, avocado, mint leaves, and season
• 2-3 sprigs fresh mint, leaves with salt and pepper. Blend until smooth. Add 1-2 tbsp. of cold
only water if the dip is too thick. Taste and adjust seasoning to your
Nutrition per taste.
serving:  
92 kcal Serve as a dip with fresh vegetables, crisps, crackers or pita.
4g Fats
11g Carbs
4g Protein

GF DF

LC V

Q
WHAT YOU NEED WHAT YOU NEED TO DO
SUNDRIED TOMATO HUMMUS
WHAT YOU NEED WHAT YOU NEED TO DO

• 1½ cups (250g) chickpeas, Add all the ingredients, except for the water, into a food processor and
Serves: 4
Prep: 5 mins drained blend until creamy, stopping once to scrape down the sides.
Cook: 0 mins • ¼ cup (45g) sundried  
tomatoes in oil  Check for texture and consistency and add water as necessary. Serve
• 1 clove garlic with raw veggies, crackers, or chips.
• ½ lemon, juiced 
• 2 tbsp. olive oil
Nutrition per
• ½ teaspoon salt
serving: • ¼ cup (60ml) water
181 kcal
10g Fats
18g Carbs
6g Protein

GF DF

LC V

Q
WHAT YOU NEED WHAT YOU NEED TO DO
BABA GHANOUSH
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 medium aubergine Preheat the oven to 450°F (230°C). Line a large baking tray with
Serves: 6
Prep: 20 mins
• 2 cloves garlic, crushed baking paper.  
Cook: 35 mins • 1 lemon, juiced  
• 4 tbsp. tahini Halve the aubergines lengthwise and brush the cut sides lightly with
• 2 tbsp. olive oil olive oil. Place them in the prepared tray with the halved sides down,
• ½ tsp. ground cumin roasting them for 35-40 minutes until the flesh is very tender.
• smoked paprika  
Nutrition per
• 1 tbsp. parsley, chopped Once aubergines are cooked, set them aside to cool, then scoop out the
serving: flesh with a spoon, discarding the skin.
154 kcal  
10g Fats Place the flesh on a sieve and leave for a bit (the longer, the better) to
12g Carbs allow all the excess liquid to drain away.
5g Protein
 
Place the flesh in a bowl, add the garlic, lemon juice, tahini, olive oil,
and cumin. Mash everything with a fork, and continue stirring and
mashing until the mixture is creamy—season to taste with salt.
 
GF DF
Transfer to a serving bowl and sprinkle with smoked paprika and
LC MP chopped parsley to garnish.

V
WHAT YOU NEED WHAT YOU NEED TO DO
QUINOA TABBOULEH
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 cup (170g) quinoa Cook the quinoa according to instructions on the packaging. Once
Serves: 4
Prep: 10 mins
• 2 medium tomatoes, finely cooked, place in a large salad bowl.
Cook: 15 mins diced  
• 1 small cucumber, finely Finely dice the vegetables and chop the fresh herbs, then add to the
diced salad bowl.
• 1 bell pepper, finely diced  
• 1 red onion, finely diced Squeeze in the lime juice, drizzle with olive oil and season to taste
Nutrition per
• ⅔ cup (15g) parsley, chopped with salt and pepper. Mix everything well until combined.
serving: • ⅔ cup (15g) mint, chopped  
272 kcal • juice of 2 limes Serves as a salad or side dish. Store covered and refrigerated for
10g Fats • 2 tbsp. olive oil up to 3 days.
42g Carbs
8g Protein

GF DF

MP V

Q
WHAT YOU NEED WHAT YOU NEED TO DO
GREEN BEANS & CHERRY TOMATO
SALAD
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 lb. (450g) green beans Trim the stem end of the green beans. Bring water to a boil in a large
Serves: 4
Prep: 15 mins
• 1 cup (150g) cherry pot, and cook the beans for 3 minutes. Then drain and rinse with cold
Cook: 5 mins tomatoes water, allowing them to cool completely.
   
For the dressing: Half the cherry tomatoes and place in a salad bowl. Once beans are
• 1 clove garlic, minced cool cut them in 1-2 inch pieces and add to the salad bowl.
• ⅓ cup (15g) coriander,  
Nutrition per chopped Make the dressing by placing the dressing ingredients in a food
serving: • 2 tbsp. lemon juice processor. Pulse until a smooth sauce has formed. Season to taste with
163 kcal • ¼ cup (60ml) olive oil salt and pepper.
14g Fats  
10g Carbs Add the sauce to the green beans and tomatoes and mix well until
2g Protein
coated. Serve immediately as a salad or side dish. Store covered in the
fridge for 2-3 days.

GF DF

LC MP

V Q
WHAT YOU NEED WHAT YOU NEED TO DO
VEGAN ‘TUNA’ SALAD
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 ½ cups (400g) chickpeas, Place chickpeas in a bowl and mash them with a fork, leaving some
Serves: 4
Prep: 10 mins drained bigger parts for more texture.
Cook: 0 mins • 2 nori sheets  
• 2 tbsp. vegan mayo (or Blend the nori sheet in a high-speed blender until you get nori flakes.
tahini) And add it to the chickpeas. Add the rest of the ingredients and stir until
• 2 tbsp. lemon juice well combined.
• 1 cup (175g) sweetcorn,  
Nutrition per drained Serve on its own, or a filling for sandwiches and jacket potatoes. Store
serving: • 1 small onion, finely diced in the fridge for up to 4-5 days.
255 kcal
9g Fats
35g Carbs
10g Protein

GF DF

MP V

Q
WHAT YOU NEED WHAT YOU NEED TO DO
POTATO & SUNDRIED TOMATO SALAD
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 lb. (450g) baby potatoes Place the potatoes in a pot of salted water and bring to a boil,
Serves: 4
Prep: 10 mins
• ½ cup (90g) green olives, lower the heat and simmer for about 20 minutes. Once cooked,
Cook: 20 mins halved drain and rinse in cold water. Once slightly cooled, peel, halve
• ½ cup (70g) sundried and place them in a bowl.
tomatoes, drained, roughly  
chopped Add in the olives, sundried tomatoes, capers, and chives. Next,
• 2 tbsp. capers, drained mix the oil for the tomatoes, mustard, and apple cider vinegar and
Nutrition per
• handful chives, chopped drizzle over the salad. Season to taste with salt and pepper, mix
serving: • 1 tbsp. oil from sundried well and serve.
161 kcal tomatoes
9g Fats • 1 tbsp. wholegrain mustard
17g Carbs • 1 tbsp. apple cider vinegar
4g Protein

GF DF

LC MP

V
WHAT YOU NEED WHAT YOU NEED TO DO
WILD RICE, TOMATO & ROCKET BALSAMIC SALAD

WHAT YOU NEED WHAT YOU NEED TO DO

• 1 cup (185g) rice Cook the rice according to instructions on the packaging. Once
Serves: 4
Prep: 10 mins
• 160g roasted peppers, cooked, place in a large bowl.
Cook: 20 mins drained, chopped  
• ¼ cup (30g) roasted Add in the peppers, almonds, tomatoes, and rocket. Drizzle with
almonds, chopped vinegar and oil, add chili flakes—season to taste with salt and
• 1 cup (150g) cherry pepper and mix until well combined, before serving.
tomatoes, halved
Nutrition per
• 2 oz. (60g) rocket
serving: • 1 tbsp. balsamic vinegar
288 kcal • 1 tbsp. olive oil
9g Fats • ½ tsp. chili flakes
44g Carbs
7g Protein

GF DF

MP V
WHAT YOU NEED WHAT YOU NEED TO DO
SWEET POTATO, QUINOA & BEAN BURGER

WHAT YOU NEED WHAT YOU NEED TO DO

• 1 sweet potato Preheat oven to 410°F (210°C) and cut the sweet potato into ¾
Makes: 4
Prep: 10 mins
• ⅓ cup (60g) quinoa, raw inch (2cm) pieces. Place it in an ovenproof dish, drizzle with ½
Cook: 55 mins • 14 oz. (400g) can kidney tbsp. olive oil and season with salt & pepper, rosemary, and chili
beans, drained flakes. Bake for 25-30 minutes.
• 1 tsp. rosemary  
• ½ tsp. chili flakes Once potatoes are cooked, allow them to cool slightly. Then peel
• 1 ½ tbsp. olive oil off the skin, place in a bowl, and mash the flesh with a fork. Add
Nutrition per in the drained beans and also mash with a fork.
serving:  
171 kcal Cook quinoa according to instructions on the packaging. Once
6g Fats cooked, transfer to the mashed beans and potato, season with
22g Carbs salt & pepper, and mix well.
5g Protein
 
Using slightly wet hands, form 4 burgers and grease each one
with the remaining olive oil. Place on a baking tray lined with tin
foil and bake for 20-25 minutes in 410°F
(210°C).
GF DF

MP V
WHAT YOU NEED WHAT YOU NEED TO DO
CURRIED TOFU SALAD

WHAT YOU NEED WHAT YOU NEED TO DO

• 7 oz. (200g) tofu, drained, Crumble the tofu into a bowl. Add in the rest of the ingredients,
Serves: 4
Prep: 15 mins crumbled season with salt & pepper, and stir well to combine.
Cook: 0 mins • 2 celery sticks, chopped  
• 1 small onion, diced Store in the fridge for up to 4-5 days.
• ¼ cup (30g) almonds,
chopped
• ¼ cup (30g) raisins
Nutrition per
• 3 tbsp. vegan mayonnaise
serving: • 1 tsp. curry powder
178 kcal • 1 tbsp. dill, chopped
13g Fats
11g Carbs
6g Protein

GF DF

LC MP

V Q
WHAT YOU NEED WHAT YOU NEED TO DO
ROASTED MISO POTATOES
WHAT YOU NEED WHAT YOU NEED TO DO

• 21 oz. (600g) sweet potato Preheat oven to 425°F (220°C).

Serves: 4
Prep: 10 mins
• 1 tbsp. olive oil  
Cook: 30 mins • handful coriander, chopped Wash the potatoes and cut them into wedges. Place them on a
• 2 tbsp. almonds, chopped baking tray and drizzle with olive oil. Season with salt & pepper.
  Cook for 30 minutes or until soft and charred.
For the sauce:  
• 2 tbsp. white miso paste In the meantime, combine all the sauce ingredients in a small
Nutrition per
• 1 tbsp. rice vinegar bowl.
serving: • 1 tbsp. maple syrup  
220 kcal • 2 tsp. sriracha Once potatoes are cooked, arrange them on a serving dish, drizzle
6g Fats • 1 tbsp. soy yogurt with the sauce and top with chopped almonds and coriander.
38g Carbs
4g Protein

GF DF

MP V

N
WHAT YOU NEED WHAT YOU NEED TO DO
ROASTED SWEET POTATO, KALE & QUINOA
SALAD
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 medium sweet potatoes, Preheat oven to 400°F (200°C).

Serves: 4
Prep: 20 mins chopped into cubes  
Cook: 40 mins • 2 tbsp. olive oil Place sweet potatoes in baking dish and drizzle with 1 tbsp. oil.
• ½ cup (85g) quinoa, Season to taste with salt and pepper. Bake in the oven for 25-30
uncooked minutes until tender. Then set aside to cool.
• 1 red onion, cut into wedges  
• 2 cloves garlic, minced In the meantime, cook quinoa according to instructions on the
Nutrition per
• 1 bunch curly kale, de- packaging. Once cooked, set aside to cool.
serving: stemmed and torn into  
224 kcal pieces Meanwhile, heat the remaining 1 tbsp. of oil in a large skillet over
8g Fats • 2 tbsp. balsamic vinegar medium heat. Cook the onion and garlic, for about 10 minutes,
33g Carbs • 1 tsp. thyme until golden brown.
6g Protein
 
Stir in the kale and continue cooking until wilted. Transfer the
kale mixture to a large bowl and set aside to cool.
 
Once all the ingredients have cooled, add in the sweet potatoes
GF DF
and quinoa to the large bowl. Drizzle with balsamic vinegar and
MP V season to taste with salt and ground pepper. Stir to combine and
serve.
WHAT YOU NEED WHAT YOU NEED TO DO
RED SWEET POTATO CURRY
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 tsp. coconut oil Heat the coconut oil over medium heat in large pan. Add the onion and
Serves: 4
Prep: 10 mins
• 1 white onion, diced cook for around 5 minutes until soft.
Cook: 35 mins • 2 cloves garlic, minced  
• 4 tbsp. Thai red curry paste Next add the garlic and red curry paste and stir well. Add the sweet
• 2 sweet potatoes, peeled and potatoes, chopped tomatoes, vegetable broth, and season with salt and
diced pepper. Bring to a boil, then reduce the heat to medium-low and simmer
• 14oz. (400g) can chopped for 30 to 35 minutes until the sweet potatoes are tender.
Nutrition per tomatoes  
serving: • 1 cup (240ml) vegetable In a small bowl, whisk together the peanut butter and coconut milk.
459 kcal stock Pour into the pan and stir well to combine.
18g Fats • ¼ cup (65g) smooth natural  
62g Carbs peanut butter Remove from the heat, squeeze in lime juice, mix well and serve with the
13g Protein
• ½ cup (120ml) canned cooked rice. Garnish with the chopped peanuts and coriander.
coconut milk, light
• juice of 1 lime
• 3 cups (480g) cooked white
rice 
GF DF
• ¼ cup (30g) peanuts,
MP V chopped
• handful coriander, chopped
N
WHAT YOU NEED WHAT YOU NEED TO DO
GARLIC ZUCCHINI & TOMATO PASTA
WHAT YOU NEED WHAT YOU NEED TO DO

• 4 cups (220g) brown rice Cook the pasta according to instructions on the packaging.
Serves: 4
Prep: 5 mins pasta, cooked  
Cook: 10 mins • 2 medium zucchini, Heat olive oil over medium heat in a pan and sauté the zucchini and
spiralized cherry tomatoes for 2-3 minutes. Season with salt and pepper, add in
• 1 tbsp. olive oil the crushed garlic and cook for another 2 minutes.
• 1 cup (150g) cherry  
tomatoes, halved Add in the cooked pasta and mix well—season with smoked paprika and
Nutrition per
• 2 cloves garlic, crushed chili flakes.
serving: • 1 tsp. smoked paprika  
276 kcal • chili flakes, to taste Divide between bowls and top with vegan parmesan cheese and dried
7g Fats • 2 tsp. parsley dried parsley.
48g Carbs • 4 tbsp. vegan parmesan,
8g Protein
grated (optional)

GF DF

MP V

Q
WHAT YOU NEED WHAT YOU NEED TO DO
SESAME TEMPEH STIR-FRY
WHAT YOU NEED WHAT YOU NEED TO DO

• 7 oz. (200g) tempeh, cut into Heat the olive oil in a pan over medium-high heat and cook the tempeh
Serves: 4
Prep: 10 mins cubes for about 6 minutes, occasionally stirring until browned on each side.
Cook: 20 mins • 1 tbsp. olive oil  
• 1 tbsp. ginger, grated In the meantime, prepare the sauce by mixing ginger, garlic, sesame oil,
• 2 cloves garlic, crushed rice wine vinegar, soy sauce, and maple syrup in a bowl.
• 1 tbsp. sesame oil  
• 1 tbsp. rice wine vinegar Add half the sauce to the pan with the tempeh, mix until coated, then
Nutrition per
• 3 tbsp. tamari (or soy sauce) remove it from the pan and set it aside.
serving: • 2 tbsp. maple syrup  
507 kcal • 2 carrots, chopped or cut Add the carrots, broccoli and pepper, and remaining sauce to the pan
13g Fats into thin strips and cook for about 5 minutes, or until veggies are tender.
54g Carbs • ½ broccoli head, florets  
17g Protein
• 1 bell pepper, sliced Next, add in the tempeh and cook for another 3-5 minutes or until the
• 1 tbsp. sesame seeds, to vegetables are cooked through.
garnish  
• spring onion or chives, to Once ready, serve with ¾ cup cooked brown rice, sesame seeds, and
DF MP
garnish sliced spring onion or chives.
• 3 cups (585g), brown rice,
V cooked
WHAT YOU NEED WHAT YOU NEED TO DO
AUBERGINE & TOMATO PASTA
WHAT YOU NEED WHAT YOU NEED TO DO

• 3 cups (300g) pasta, Preheat the oven to 375°F (190°C). Cook pasta according to
Serves: 4
Prep: 10 mins uncooked instructions on the packaging.
Cook: 30 mins • 2 aubergines, cut into bite-  
size pieces Place the cut aubergine on a baking tray lined with baking paper and
• 1 tbsp. olive oil drizzle with 1 tbsp. of oil. Season with salt and cook in the oven for 35
• 1 tbsp. oil from sundried minutes, until soft.
tomatoes  
Nutrition per
• 14 oz. (400g) can chopped While the aubergine is cooking, heat 1 tbsp. of the sundried tomato oil
serving: tomatoes in a pan over medium heat. Sauté the onion and garlic for around 5
459 kcal • 10 sundried tomatoes, minutes.
11g Fats drained  
76g Carbs • 3 cloves garlic, minced Next, add in the tomato puree, mixed herbs, and sundried tomatoes. Mix
14g Protein
• 1 onion, diced well and continue cooking for 2 minutes. Then add the chopped
• 2 tbsp. tomato puree tomatoes and sugar. Reduce the heat and simmer until the aubergine is
• 1 tsp. coconut sugar ready.
• 2 tsp. mixed herbs  
DF MP
Once pasta and aubergine are ready, mix everything, and serve.

V
WHAT YOU NEED WHAT YOU NEED TO DO
VEG & TAHINI TRAY BAKE
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 onion, sliced Preheat oven to 190°C (375°F).

Serves: 4
Prep: 10 mins
• 1 zucchini, sliced  
Cook: 35 mins • 1 red bell pepper, sliced Place the chopped vegetables in a baking tray, drizzle with olive oil and
• 1 cup (265g) chickpeas, season with salt and pepper. Mix well and cook in the oven for 35
drained minutes or until vegetables are cooked.
• 1 tbsp. olive oil  
• 3 tbsp. tahini In a small bowl, mix the tahini, lemon juice, milk, and sesame seeds,
Nutrition per
• 1 lemon, juice only then set aside.
serving: • 3 tbsp. almond milk  
260 kcal • 1 tbsp. sesame seeds Once vegetables are cooked, mix them with the tahini sauce and serve
13g Fats • handful coriander, chopped with fresh coriander.
26g Carbs
11g Protein

GF DF

MP N
WHAT YOU NEED WHAT YOU NEED TO DO
TEMPEH BOLOGNESE
WHAT YOU NEED WHAT YOU NEED TO DO

• 8 oz. (225g) penne, Cook pasta according to instructions on the packaging.

Serves: 4
Prep: 10 mins uncooked  
Cook: 45 mins • 1 tbsp. olive oil Heat olive oil over medium-high heat in a large pan. Add garlic
• 3 cloves garlic, minced and onion and sauté until fragrant, for about 3-4 minutes. Add in
• 1 medium onion, chopped bell pepper and crumbled tempeh and sauté for another 5
• 1 red bell pepper, chopped minutes.
• 7 oz. (200g) tempeh,  
Nutrition per crumbled Reduce heat to medium-low and add chopped tomatoes, tomato
serving: • 14 oz. (400g) can chopped puree, vinegar and mixed herbs – season with salt and pepper.
413 kcal tomatoes Bring to boil and let it simmer for 5-6 minutes or until heated
10g Fats • 2 tbsp. tomato puree through.
62g Carbs • 1 tbsp. apple vinegar  
19g Protein
• 1 tsp. mixed herbs To serve, divide pasta and Bolognese between plates and garnish
• fresh basil, for serving with basil.

DF MP

V
WHAT YOU NEED WHAT YOU NEED TO DO
TOFU PAD THAI
WHAT YOU NEED WHAT YOU NEED TO DO

For the sauce: Mix all the sauce ingredients in a bowl and set aside.
Serves: 4 • ¼ cup (60ml) tamari  
Prep: 15 mins • ¼ cup (60ml) maple syrup In a large bowl, toss the tofu with flour and season with salt
Cook: 15 mins
• 3 tbsp. water making sure all sides are coated and set aside.
• 2 tbsp. rice vinegar  
• 2 tbsp. peanut butter Cook the noodles according to instructions on the packaging.
• 1 tbsp. sriracha  
  Heat the coconut oil in a wok or large skillet over medium-high
Nutrition per
For the tofu: heat. Add the prepared tofu cubes and cook for 1-2 minutes until
serving:
469 kcal • 7 oz. (200g) firm tofu, cubed brown. Remove from heat and set aside.
18g Fats • 1 tbsp. flour  
68g Carbs • 1 tbsp. coconut oil Now add the shallots, carrots, and garlic to the wok. Stir fry for 1-
15g Protein   2 minutes until softened, add in the earlier prepared sauce and
For the Pad Thai: noodles, and cook for 1 minute.
• 8 oz. (225g) thick rice noodles  
• 1 tbsp. coconut oil Next, add in the tofu and bean sprouts, and gently mix until well
• 2 shallots, chopped combined. Remove from heat and top with the green part of the
GF MP • 2 large carrots, sliced into spring onions. Serve with peanuts and lime wedges.
V N
ribbons or matchsticks
• 3 cloves garlic, minced
• 2 handfuls bean sprouts
• 3 spring onions, sliced (green PRESSING TOFU:
part) Wrap a block of tofu in a few paper towels and place
• ¼ cup (30g) peanuts, chopped, it on a plate. Place a cast-iron skillet on top (or
to serve something heavy) and let it drain for about 15
• 1 lime, cut into wedges minutes or more. Pat dry to remove excess moisture
on the surface. 
WHAT YOU NEED WHAT YOU NEED TO DO
QUICK VEGETABLE STIR FRY

WHAT YOU NEED WHAT YOU NEED TO DO

For the sauce: Mix all the sauce ingredients.

Serves: 4
Prep: 10 mins
• 1 tbsp. tahini  
Cook: 15 mins • 1 tbsp. toasted sesame oil Cook noodles according to instructions on the packaging, then
• 1 tsp. white miso paste set aside.
• 1 lime, juiced  
  Spiralized the carrot and zucchini. However, if you don’t have a
For the stir-fry: spiraliser, then just grate them using the large holes.
Nutrition per
• 6 ⅓ oz. (180g) rice noodles  
serving: • 1 tsp. toasted sesame oil Heat 1 tsp. of sesame oil in a large skillet over medium heat. Add
273 kcal • 1 large carrot, spiralized in the carrot and zucchini noodles and cook for 3-4 minutes.
8g Fats • 1 zucchini, spiralized Next, add in the green peas, sesame seeds, and cooked noodles.
45g Carbs • ½ cup green peas, frozen Mix well and cook for another 3-4 minutes.
6g Protein
• 1 tbsp. sesame seeds  
• coriander, to serve Finally, add in the sauce and cook for a final 2-3 minutes until
warmed through. Serve with fresh coriander.

GF DF

MP V

Q
WHAT YOU NEED WHAT YOU NEED TO DO
ROASTED AUBERGINE AND TOMATO STEW
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 tbsp. olive oil Pre-heat the oven to 400°F (200°C). Place the cut aubergine into
Serves: 4
Prep: 5 mins
• 2 medium aubergines, cut a baking dish and drizzle with 1 tbsp. olive oil and season with
Cook: 50 mins into bite-size pieces salt. Cook in the oven for 40 minutes until soft.
• 2 cups (330g) cherry  
tomatoes In the meantime, heat the remaining 1 tbsp. oil in a large skillet
• 14oz. (400g) can chopped over medium heat.  
tomatoes  
Nutrition per
• 14oz. (400g) can chickpeas, Add the onion and garlic, season with salt and pepper, and cook
serving: drained for 5-6 minutes until soft—then add in the mixed herbs, tomato
260 kcal • 1 medium onion, chopped puree, and cook for another 2 minutes.
9g Fats • 2 cloves garlic, chopped  
34g Carbs • 4 tbsp. tomato puree Next, add in the chopped tomatoes, vinegar, chickpeas, and cherry
10g Protein
• 1 tbsp. apple cider vinegar tomatoes. Bring to boil, then reduce heat and continue simmering
• 2 tsp. mixed herbs until the aubergine is ready.
• handful parsley, chopped  
Once the aubergine is soft, add into the tomato sauce and mix
well. Serve with rice and chopped parsley.
GF DF

MP V
WHAT YOU NEED WHAT YOU NEED TO DO
SPICY CAULIFLOWER & CHICKPEA RICE BOWL

WHAT YOU NEED WHAT YOU NEED TO DO

• 1 medium cauliflower, Preheat oven to 230°C (450°F) and prepare a baking dish or tray.
Serves: 4
Prep: 10 mins broken into florets  
Cook: 25 mins • 14 oz. (400g) can chickpeas, Break the cauliflower into bite-size florets and place them on the
drained tray along with drained chickpeas. Drizzle with olive oil and
• 1 tbsp. olive oil season to taste with sea salt and pepper—bake in the oven for 20
• 3 cups cooked rice minutes.
   
Nutrition per For the sauce: In the meantime, prepare the sauce by mixing all the sauce
serving: • 2 tbsp. sriracha ingredients in a small bowl.
380 kcal • 2 tbsp. tamari  
11g Fats • 1 tbsp. maple syrup Once cauliflower and chickpeas are roasted, remove from oven
57g Carbs • 2 tsp. apple cider vinegar and mix with the earlier prepared sauce.
13g Protein
• 2 tsp. fresh ginger, minced  
• 2 cloves garlic, minced Increase the oven temperature to broil, return the tray into the
• 1 tsp. sesame oil oven and cook for about another 5 minutes.
• 2 green onions, chopped  
• ¼ cup (30g) peanuts, Remove from the oven divide between bowls and serve with a
GF DF
chopped portion of rice.
MP V

N
WHAT YOU NEED WHAT YOU NEED TO DO
SWEET POTATO & BEAN BAKE
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 large sweet potatoes, Firstly, prepare the tomato sauce. Heat the olive oil in a large pan over
Serves: 4 medium-high heat.
Prep: 30 mins peeled
 
Cook: 75 mins • 2x 14 oz. (400g) cans black Add the diced onion and garlic and fry until fragrant, 3-4 minutes. Next, add in
beans, drained the spices and herbs and cook for another minute, stirring.
• 7 oz. (200g) vegan cheese,  
grated Add in the chopped tomatoes and tomato puree, and season with salt and
• handful parsley, chopped pepper to taste. Bring to boil and then reduce heat to low and simmer for 15-
20 minutes until the sauce is reduced and thickens.
Nutrition per    
serving: For the sauce: Preheat the oven to 355°F (180°C). Spread half of the tomato at the bottom of
361 kcal • 1 tbsp. olive oil, a baking dish.
17g Fats • 1 onion, diced  
44g Carbs • 3 cloves garlic, minced Slice the sweet potatoes into 0.1″ (3mm) thin slices and try to make each slice
9g Protein the same thickness.
• 1 tsp. ground cumin, more to
 
season layers Place a layer of sweet potato on the tomato sauce overlapping slightly—
• 2 tsp. smoked paprika, more season with salt, herbs, and smoked paprika.
to season layers  
• 1 tsp. mixed herbs, more to Next, spread 1 can of black beans on top of the potato. Follow with another
GF DF layer of sweet potato, and season with salt, herbs, and smoked paprika.
season layers Spread the second can of black beans followed with a third layer of sweet
MP V • 14 oz. (400g) can chopped potato. Again season with salt, herbs, and smoked paprika.
tomatoes  
• ¼ cup (60ml) tomato puree Finally, top with the remaining tomato sauce. Cover with a piece of tin foil and
bake for about 40-50 minutes, until the sweet potato is cooked through.
 
Sprinkle with grated vegan cheese and bake without cover for another 10-15
minutes, until the cheese has melted.
WHAT YOU NEED WHAT YOU NEED TO DO
PRE-WORKOUT OAT & BANANA SMOOTHIE

WHAT YOU NEED WHAT YOU NEED TO DO

• 2 tbsp. rolled oats Soak the oats in the water for a few minutes until softened.
Serves: 1
Prep: 5 mins
• 3 tbsp. hot water  
Cook: 0 mins • 1 banana, sliced & frozen Then place all the ingredients in a blender and blitz until
• 1 tbsp. flaxseed meal smooth. Serve immediately.
• 1 tbsp. maple syrup
• 1 cup (240ml) almond milk,
unsweetened
Nutrition per
serving:
291 kcal
7g Fats
54g Carbs
6g Protein

DF V

Q N
WHAT YOU NEED WHAT YOU NEED TO DO
POST-WORKOUT CHOCOLATE PROTEIN
SMOOTHIE
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 banana Place all the ingredients in a blender and blitz until smooth. Serve
Serves: 1
Prep: 5 mins
• ¼ avocado immediately.
Cook: 0 mins • 1 tbsp. almond butter
• 1 tbsp. raw cacao powder
• 2 tbsp. vegan chocolate
protein powder
• 1 cup (240ml) almond milk,
Nutrition per unsweetened
serving:
401 kcal
20g Fats
38g Carbs
24g Protein

GF DF

HP V

Q N
WHAT YOU NEED WHAT YOU NEED TO DO
VEGAN NUTELLA

WHAT YOU NEED WHAT YOU NEED TO DO

• 2 cups (240g) roasted Place the roasted hazelnuts in a high-speed blender and blend
Serves: 16
Prep: 10 mins hazelnuts until ground to tiny pieces.
Cook: 0 mins • 1 tbsp. vanilla extract  
• 4 tbsp. cocoa powder Add in the rest of the ingredients and blitz again until smooth.
• 4 tbsp. maple syrup You will need to scrape down the edges a few times during this
• ¼ tsp. salt process. Add in additional milk if required to reach a butter-like
• 2 tsp. coconut oil texture.  
Nutrition per
• ½ cup (120ml) hazelnut milk
serving: (or almond)
119 kcal
10g Fats
7g Carbs 3g
Protein

GF DF

LC MP

V Q

N
WHAT YOU NEED WHAT YOU NEED TO DO
ENERGY BALLS
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 cup (120g) dates, without Place all ingredients in a high-speed blender or food processor and
Makes: 10
Prep: 15 mins stone blitz until everything is well combined and chopped to small pieces.
Cook: 0 mins • ¾ cup (60g) almond meal  
• ½ cup (30g) desiccated Using your hands, form 10 balls about the size of a walnut. Place
coconut them in the fridge to chill for at least 1 hour so that they become
• 2 tbsp. chia seeds more solid.
• 2 tbsp. coconut oil, melted  
Nutrition per
• 1 tbsp. natural peanut butter Store in the fridge in an airtight container for up to 2 weeks.
serving:
137 kcal
9g Fats
11g Carbs
2g Protein

GF DF

LC MP

V Q

N
WHAT YOU NEED WHAT YOU NEED TO DO
MATCHA ENERGY BALLS
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 tbsp. matcha powder Add all ingredients into a food processor and pulse until well combined.
Makes: 12
Prep: 10 mins
• 1 cup (80g) desiccated coconut  
Cook: 0 mins • ¼ cup (50g) coconut flour Form into 12 balls with your hands and store in the fridge for up to 7
• 1 scoop (25g) vanilla protein days.
powder (vegan mix)
• 2 tbsp. coconut oil
• 3 tbsp. maple syrup
Nutrition per
serving:
94 kcal
6g Fats
7g Carbs 2g
Protein

GF DF

LC MP

V Q
WHAT YOU NEED WHAT YOU NEED TO DO
SIMPLE VEGAN OAT COOKIES
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 cups (180g) oats Preheat oven to 360°F (180°C) and line a baking tray with baking
Makes: 12
Prep: 15 mins
• 1 cup (100g) oat flour paper.
Cook: 20 mins • 5/8 cup (70g) almond meal  
• 6 tbsp. maple syrup In a bowl, mix the oats, flour, almond meal, baking powder, and a
• 4 tbsp. coconut oil, melted pinch of salt. Add in maple syrup and coconut oil, mix well until
• 1 tsp. baking powder combined.
 
Nutrition per Using slightly wet hands, create 12 balls out of the mixture and
serving: place them on the baking tray and push them down to create
166 kcal cookies shapes.
9g Fats  
18g Carbs Bake for 20 minutes until golden and allow to cool before eating.
4g Protein

DF LC

MP V

N
WHAT YOU NEED WHAT YOU NEED TO DO
BANANA & ALMOND MUFFINS
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 ripe bananas, mashed Heat the oven to 355°F (180°C) and line a muffin tray with paper
Makes: 6
Prep: 10 mins
• ¼ cup (60ml) maple syrup muffin cups.  
Cook: 20 mins • ¼ cup (60ml) almond butter  
• ½ cup (55g) spelt flour Mash the bananas with a fork and combine with the maple syrup and
• 1 tsp. baking powder almond butter. Fold in the flour, baking powder, and baking soda and
• ¼ tsp. baking soda mix well.
• ¼ cup (30g) walnuts  
Nutrition per Divide the batter between the 6 muffin cups. Top each one with the
serving: walnuts.
210 kcal  
10g Fats Bake for about 18-20 minutes in the middle of the oven, or until a
28g Carbs toothpick comes out clean.
5g Protein
 
Remove the muffins from the oven and cool completely before serving.

DF MP

V N
WHAT YOU NEED WHAT YOU NEED TO DO
LEMON & BERRY CHEESECAKE

WHAT YOU NEED WHAT YOU NEED TO DO

For the crust: Place all the crust ingredients into a food processor and blitz
Serves: 16
Prep: 30 mins
• ½ cup (40g) desiccated until sticky paste forms. Transfer the crust into a cake tin or
Chill: 2 hrs coconut springform pan and press evenly to form the bottom layer. Place
• 1 cup (100g) walnuts, the tin in the freezer while you make the other layers.
chopped  
• 12 medjool dates Drain the cashews and pat dry with a kitchen towel. Place all the
• pinch of salt lemon layer ingredients in a food processor and puree until
Nutrition per   smooth. Spread over the crust and return into the freezer.
serving: For the lemon layer:  
297 kcal • 2 cups (230g) cashews, Prepare the last berry layer. Place all ingredients in the food
19g Fats soaked for 4 hours or processor and puree until smooth. Spread over the top of the
30g Carbs overnight cheesecake only when the lemon layer has set completely.
5g Protein
• 1 cup (240ml) coconut Garnish with additional berries (optional). Return to the freezer
cream and freeze until set.
• 4 tbsp. coconut oil, soft  
• ½ cup (120ml) maple syrup Remove the cheesecake from the freezer for about 20 minutes
• zest of 1 lemon before serving.
GF DF
• juice of 1 lemon juice
MP V • pinch of salt
 
N
For the berry layer:
• 1 cup (150g) frozen red
berries
• 2 tbsp. chia seeds
• 2 tbsp. lemon juice
• 2 tbsp. maple syrup
WHAT YOU NEED WHAT YOU NEED TO DO
ALMOND & PEACH CAKE
WHAT YOU NEED WHAT YOU NEED TO DO

• 4 tbsp. almond butter Preheat the oven to 355°F (180°C) and grease (length) round cake
Serves: 12
Prep: 10 mins
• ½ cup (125g) peach vegan tin or line it with baking paper.
Cook: 50 mins yogurt (like Alpro)  
• ½ cup (120ml) almond milk In a large bowl, whisk together the almond butter and yogurt until
• ½ cup (120ml) + 2 tbsp. smooth, then gradually add in the almond milk and maple syrup.
maple syrup  Finally, mix in the lemon juice and vanilla.
• 1 tbsp. lemon juice  
Nutrition per
• 2 tsp. vanilla extract In another bowl, sift flour and add ground almonds, baking
serving: • 2 peaches, cut into 8 powder, baking soda, and spices. Mix well. Fold the dry
199 kcal segments each ingredients into the wet ones, mixing it well with a spatula.
6g Fats • scant 2 cups (240g) all-  
30g Carbs purpose flour Transfer the batter into the cake tin, and place the peach segments
5g Protein
• ¾ cup (80g) almond meal on top. Bake for about 50 minutes or until a toothpick comes out
• 1 tsp. baking powder clean.
• ½ tsp. baking soda  
• 2 tsp. cinnamon Glaze the top with the remaining 2 tbsp. of maple syrup and let it
• 3 tsp. ground ginger cool down completely before serving.
DF MP

V N
WHAT YOU NEED WHAT YOU NEED TO DO
VEGAN CHOCOLATE BROWNIES
WHAT YOU NEED WHAT YOU NEED TO DO

• 8 oz. (220g) +70% dark Preheat oven to 350°F (175°C).

Makes: 16
Prep: 20 mins chocolate, chopped
Cook: 35 mins • 3 tbsp. coconut oil  Line a 8x8-inch baking pan with baking paper.
• 2 ripe avocados  
• 1 cup (200g) coconut palm Place the coconut oil and chopped chocolate in a medium size
sugar heatproof bowl. Place the bowl over a pot of lightly simmering
• 2 flax eggs water. Stir the chocolate and coconut oil until they are
Nutrition per
• 1 tsp. vanilla extract completely melted.
serving: • ¾ cup (75g) almond meal
223 kcal • ¼ cup (30g) unsweetened In a large bowl, mash avocado and then stir in the chocolate
15g Fats cocoa powder mixture. Whisk in the sugar, then add in the flax eggs and
21g Carbs 3g • ½ tsp. baking powder vanilla extract, mix well.
Protein
• ½ teaspoon sea salt
• ½ cup (50g) walnuts, chopped Next add in the cocoa powder, almond meal, baking powder
and salt, mixing until just combined (do not overmix). Finally,
stir in chopped walnuts.
HOW TO MAKE A FLAX EGG:
GF DF
To make one flax egg mix 1 tbsp. Spread the batter into the prepared baking tin and place it in
MP V flaxseed meal and 2 ½ tbsp. the middle of the oven. Bake for about 25 to 30 minutes until
water. Let it rest for 5 mins to the middle is set.
N
thicken.
Let completely cool on a rack and cut into 12 squares.