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Soy Free Plan - 1600 CalMEAL PLAN
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast Banana Vanilla Pudding
Golden Yogurt Granola
Fruity Bowl Banana Vanilla Pudding
Golden Yogurt Granola
Fruity Bowl Banana Vanilla Pudding
Lunch Thick Spiced Chickpea Soup
Broccoli Balls with Mushrooms in Sauce – previous night dinner
Peppers Stuffed with Polenta – previous night dinner
Kidney Bean Patties with Pea Rump – previous night dinner
Quinoa Salad with Asparagus and Strawberries – previous night dinner
Peppers Stuffed with Polenta – previous night dinner
Thick Spiced Chickpea Soup – previous night dinner
Snack Berry Chocolate Shake
Raspberry Mint Chocolate Shake
Peach Shake Raspberry Mint Chocolate Shake
Peach Shake Peach Shake Berry Chocolate Shake
Dinner Broccoli Balls with Mushrooms in Sauce
Peppers Stuffed with Polenta
Kidney Bean Patties with Pea Rump
Quinoa Salad with Asparagus and Strawberries
Peppers Stuffed with Polenta
Thick Spiced Chickpea Soup
Kidney Bean Patties with Pea Rump
Shopping List:Fruits Banana, 3 pieces
Dates, 35gBlackberries, 20gBlueberries, 40gCherries, 20gRaspberries, 30gPear, 1 piecePeach, 1 mediumStrawberries, 150g
Vegetables Red potatoes, 1 Tomatoes, 2 piecesOnion, 4 piecesGarlic, 3 clovesBroccoli, 1 headMushrooms, button, 300gRed peppers, pointed, 500gShallot, 1Peas, 200gPotatoes, plain, 100gAsparagus, 250gSpinach, 60g
Non-Dairy Almond milk, organic, 40mlCoconut cream, 20gOat cream, 80mlAlmond milk, unsweetened, 40ml
Protein Powder Rice protein, vanilla flavor, 130gRice protein, chocolate flavor, 80g
Seeds and Nuts Cashews, raw, 100gHemp seeds, ½ tablespoonPumpkin seeds, 1 tablespoonsAlmond meal, 45gChia seeds, 1 ½ tablespoonsAlmonds, 50gAlmonds, slivered, 30g
Butter and Oil Olive oil, 55mlVegan butter, 10g
Legumes Chickpeas, cooked, 250gKidney beans, cooked, 250g
Grains and Cereals Oatmeal, GF, 35gQuinoa, 100g
Spices, Herbs, Condiments
Cumin, Coriander, Turmeric, Chili flakes, Basil, Chipotle, Parsley, Cinnamon, Ginger, Mint, Coconut aminos, Thyme, Lemon zest, Salt, Pepper
Sweeteners Maple syrup, 15mlStevia, liquid, 10 drops
Additional Breadcrumbs, GF, 30gPolenta, instant, 170gVegetable stock, 450mlDried porcini, 20gCan chopped tomatoes, 280gCashew basil pesto, 60gRed wine, 15mlCoconut water, 200mlChickpea flour, ½ tablespoonNutritional yeast, 1 tablespoon
MondayBanana Vanilla Pudding
Preparation time: 5 minutes
Serve: 1
Ingredients:
- 1 small banana, frozen (slice before freezing)
- ½ ripe banana
- 2 20g scoops Vegan rice protein powder, vanilla flavor
- 40g raw cashews, soaked overnight, rinsed and drained
- 1 Medjool date
- 40ml organic almond milk
- ½ tablespoon hemp seeds
- 20g blackberries
Instructions:
1. Place bananas, rice protein, cashews, date, and almond milk in a food blender.
2. Blend until smooth.
3. Transfer into a bowl.
4. Top with hemp seeds and blackberries.
Calories 613Total Fat 22.7g
Saturated Fat 3.3g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 59g
Dietary Fiber 7.2g
Total Sugars 29.2g Protein 45.9g
Thick Spiced Chickpea Soup
Preparation time: 10 minutes
Cooking time: 35 minutes
Serve: 2
Ingredients:
- 1 red potato, chopped
- 250g cooked chickpeas
- 500ml water
- 2 tomatoes, diced
- 10ml olive oil
- 1 onion, chopped
- 1 clove garlic, minced
- Salt and pepper, to taste
- 2 teaspoon ground cumin
- 1 teaspoon ground coriander
- ¼ teaspoon turmeric
- 2 teaspoons maple syrup
- 1 tablespoon pumpkin seeds
- 1 pinch chili flakes
Instructions:
1. Place the potato into a saucepot.
2. Cover with water and season to taste with salt. Cook the potato for 20 minutes or until tender.
3. Reserve the cooking liquid.
4. Transfer the potatoes into a food blender.
5. Add 150ml cooking liquid and blend until smooth.
6. Heat olive oil in a skillet.
7. Add onion and cook stirring for 5 minutes.
8. Add garlic, cumin, coriander, and turmeric, and cook for 1 minute.
9. Add the cooked vegetables, chickpeas, maple syrup, tomatoes, and remaining cooking liquid into the food blender with potatoes.
10. Blend until smooth. If needed add more liquid, as water or vegetable stock.
11. Transfer the soup into saucepot and simmer for 15 minutes.
12. Serve soup warm, sprinkled with pumpkin seeds and chili flakes.
Calories 401Total Fat 10.9g
Saturated Fat 1.5g
Cholesterol 0mg
Sodium 35mg
Total Carbohydrate 64.6g
Dietary Fiber 14.1g
Total Sugars 16.5g Protein 15.9g
Berry Chocolate Shake
Preparation time: 5 minutes
Serve: 1
Ingredients:
- 2 2og scoops rice protein, chocolate flavor
- 40g blueberries
- 150ml water
Instructions:
1. Combine all ingredients in a food blender.
2. Blend on high until smooth.
3. Serve.
Calories 183Total Fat 0.1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 50mg
Total Carbohydrate 9.8g
Dietary Fiber 1g
Total Sugars 6.1g Protein 34.3g
Broccoli Balls with Mushrooms in Sauce
Preparation time: 15 minutes
Cooking time: 25 minutes
Serve: 2
Ingredients:
Broccoli Balls:
- 1 teaspoon olive oil
- 1 small onion, chopped
- 1 small head broccoli, cut into florets
- ½ teaspoon dried basil
- ¼ teaspoon chipotle powder
- 15g almond meal
- 2 tablespoons GF breadcrumbs
- Salt and pepper, to taste
- ½ tablespoon chia seeds + 1 ½ tablespoon water
Mushrooms:
- 300g button mushrooms
- 1 teaspoon olive oil
- Salt and pepper, to taste
Sauce:
- 1 teaspoon olive oil
- 1 small onion, chopped
- 1 clove garlic, minced
- 20ml coconut cream
- 50ml oat cream (Oatly)
- 40ml unsweetened almond milk
- 20ml water
- 60g raw cashews, soaked overnight
- 1 tablespoon coconut aminos
- 2 tablespoons fresh parsley
Instructions:
1. Preheat oven to 200C degrees.
2. Make the broccoli balls; heat olive oil in a skillet.
3. Add onion and cook stirring 5 minutes.
4. In the meantime, process broccoli in a food processor until coarse.
5. Add the broccoli into the skillet and cook to dry out excess moisture.
6. Combine chia seeds and water in a small bowl. Place aside for 5minutes.
7. Transfer the broccoli mixture into a bowl. Add chia seed mix, basil, chipotle, almond meal, GF breadcrumbs and salt and pepper.
8. If you find the mixture is too crumbly, add some non-dairy milk or even a tablespoon or two of whipped aquafaba (whipped chickpea cooking or chickpeas can water).
9. Shape the mixture into balls and arrange onto baking sheet lined with parchment paper.
10. Spray the balls with cooking spray and bake 20 minutes.
11. In the meantime, prepare mushrooms; brush the grill pan with olive oil. Add mushrooms, with stems removed and cook, flat side down, for 3 minutes. Remove and accumulated liquid with spoon and reserve in a small bowl.
12. Flip the mushrooms and grill for another 3 minutes.
13. Time to make the sauce; heat olive oil in a skillet. Add onions and cook 4 minutes. add garlic and cook 1 minute.
14. Process cashews, coconut aminos, coconut cream, oat cream, almond milk, and water in a food processor until smooth. If you feel the mixture needs to be thinner, feel free to add more water.
15. Pour the sauce into skillet with the onion. Add parsley and season to taste. Simmer 5 minutes.
16. Stir in mushrooms and collected mushroom liquid. Simmer for an additional 5 minutes.
17. Finally stir in broccoli balls.
18. Remove from the heat and serve.
Calories 450Total Fat 29.8g
Saturated Fat 4.4g
Cholesterol 0mg
Sodium 215mg
Total Carbohydrate 34.8g
Dietary Fiber 8.6g
Total Sugars 7g Protein 16.6g
TuesdayGolden Yogurt Granola
Preparation time: 10 minutes
Cooking time: 5 minutes
Serve: 1
Ingredients:
- 20g GF oats
- 20g almonds, roughly chopped
- 10g chopped dates
- 1 tablespoon chia seeds
- 15g tahini
- 1 teaspoon cinnamon
- 1 teaspoon maple syrup
- 1 teaspoon turmeric
- 1 pinch ginger powder
Parfait:
- 150g almond yogurt
- 30g rice protein, vanilla flavor
- ½ teaspoon turmeric
- ½ banana, sliced
- 20g pitted cherries
Instructions:
1. Heat skillet over medium-high heat.
2. Add oats, almonds, dates, and chia seeds. Toast the oats for 3 minutes over medium heat, constantly tossing and stirring.
3. In the meantime, whisk together tahini, cinnamon, maple syrup, turmeric, and ginger powder. Pour the mixture over granola and continue to cook 3-4 minutes. Remove from the heat and place aside to cool. The granola will firm a bit once cooled. You can get a clustery mix, but that is okay too. This granola is all about flavor.
4. In the meantime, combine almond yogurt and turmeric in a food blender.
5. Blend until smooth.
6. Place 1/3 the granola into a bowl. Top with 1/3 yogurt and ½ the bananas and cherries.
7. Repeat the layers until there are no ingredients left.
8. Serve.
Calories 656Total Fat 29.4g
Saturated Fat 3g
Cholesterol 0mg
Sodium 56mg
Total Carbohydrate 67.1g
Dietary Fiber 14.8g
Total Sugars 26.1g Protein 39.5g
Broccoli Balls with Mushrooms in Sauce – previous night dinner
Preparation time: 15 minutes
Cooking time: 25 minutes
Serve: 2
Ingredients:
Broccoli Balls:
- 1 teaspoon olive oil
- 1 small onion, chopped
- 1 small head broccoli, cut into florets
- ½ teaspoon dried basil
- ¼ teaspoon chipotle powder
- 15g almond meal
- 2 tablespoons GF breadcrumbs
- Salt and pepper, to taste
- ½ tablespoon chia seeds + 1 ½ tablespoon water
Mushrooms:
- 300g button mushrooms
- 1 teaspoon olive oil
- Salt and pepper, to taste
Sauce:
- 1 teaspoon olive oil
- 1 small onion, chopped
- 1 clove garlic, minced
- 20ml coconut cream
- 50ml oat cream (Oatly)
- 40ml unsweetened almond milk
- 20ml water
- 60g raw cashews, soaked overnight
- 1 tablespoon coconut aminos
- 2 tablespoons fresh parsley
Instructions:
1. Preheat oven to 200C degrees.
2. Make the broccoli balls; heat olive oil in a skillet.
3. Add onion and cook stirring 5 minutes.
4. In the meantime, process broccoli in a food processor until coarse.
5. Add the broccoli into the skillet and cook to dry out excess moisture.
6. Combine chia seeds and water in a small bowl. Place aside for 5minutes.
7. Transfer the broccoli mixture into a bowl. Add chia seed mix, basil, chipotle, almond meal, GF breadcrumbs
and salt and pepper.
8. If you find the mixture is too crumbly, add some non-dairy milk or even a tablespoon or two of whipped aquafaba (whipped chickpea cooking or chickpeas can water).
9. Shape the mixture into balls and arrange onto baking sheet lined with parchment paper.
10. Spray the balls with cooking spray and bake 20 minutes.
11. In the meantime, prepare mushrooms; brush the grill pan with olive oil. Add mushrooms, with stems removed and cook, flat side down, for 3 minutes. Remove and accumulated liquid with spoon and reserve in a small bowl.
12. Flip the mushrooms and grill for another 3 minutes.
13. Time to make the sauce; heat olive oil in a skillet. Add onions and cook 4 minutes. add garlic and cook 1 minute.
14. Process cashews, coconut aminos, coconut cream, oat cream, almond milk, and water in a food processor until smooth. If you feel the mixture needs to be thinner, feel free to add more water.
15. Pour the sauce into skillet with the onion. Add parsley and season to taste. Simmer 5 minutes.
16. Stir in mushrooms and collected mushroom liquid. Simmer for an additional 5 minutes.
17. Finally stir in broccoli balls.
18. Remove from the heat and serve.
Calories 450Total Fat 29.8g
Saturated Fat 4.4g
Cholesterol 0mg
Sodium 215mg
Total Carbohydrate 34.8g
Dietary Fiber 8.6g
Total Sugars 7g Protein 16.6g
Raspberry Mint Chocolate Shake
Preparation time: 5 minutes
Serve: 1
Ingredients:
- 40g rice protein, chocolate flavor
- 30g raspberries
- 2 fresh mint leaves (or more)
- 200ml water
Instructions:
1. Combine all ingredients in a food blender.
2. Blend on high until smooth.
3. Serve.
Calories 168Total Fat 0.2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 48mg
Total Carbohydrate 7.4g
Dietary Fiber 2g
Total Sugars 3.3g Protein 32.7g
Peppers Stuffed with Polenta
Preparation time: 10 minutes
Cooking time: 35 minutes
Serve: 2
Ingredients:
- 500g red peppers, the pointy ones
- 170g instant polenta
- 450ml vegetable stock
- 10ml olive oil
- 20g dried porcini mushrooms
- Salt, to taste
Tomato sauce:
- 10ml olive oil
- 1 onion, chopped
- 1 clove garlic, minced
- 280g can chopped tomatoes
- 10 drops liquid Stevia
- 150ml water
- 15ml red wine
- Salt and pepper, to taste
- 1 teaspoon dried basil
Instructions:
1. Wash the peppers and cut off the top and 2cm additional. Chop the cut part and place aside. You will use it for sauce.
2. Place the vegetable stock in a saucepot. Add porcini mushrooms. Bring to a gentle simmer. Cook for 10 minutes. Stir in polenta and cook stirring until thickened. It usually takes 3 minutes.
3. Fill the peppers with polenta and place into a baking dish.
4. Preheat oven to 200C. Drizzle the peppers with olive oil and bake for 30 minutes.
5. In the meantime, make the sauce. Heat olive oil in a skillet.
6. Add onion and chopped pepper and cook stirring for 5 minutes. Add garlic and cook 1 minute.
7. Add can chopped tomatoes, water, Stevia, red wine, and basil.
8. Simmer the sauce for 20 minutes.
9. Serve peppers with sauce.
Calories 382Total Fat 12.5g
Saturated Fat 3.4g
Cholesterol 0mg
Sodium 711mg
Total Carbohydrate 59.4g
Dietary Fiber 8.3g
Total Sugars 17.6g Protein 11g
WednesdayFruity Bowl
Preparation time: 5 minutes
Serve: 1
Ingredients:
- 1 ripe pear
- 1 medium banana
- 1 30g scoop rice protein, vanilla flavor
- 30g slivered almonds
- 15g chopped dates
- 50ml coconut water (more or less depending on desired consistency)
Instructions:
1. Peel and core the pear.
2. Place into a food blender.
3. Add banana, rice protein, dates, and coconut water.
4. Blend until smooth.
5. Transfer into a bowl and stir in almonds.
6. Serve.
Calories 525Total Fat 15.7g
Saturated Fat 1.4g
Cholesterol 0mg
Sodium 92mg
Total Carbohydrate 70.5g
Dietary Fiber 12.9g
Total Sugars 41.6g Protein 33.2g
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Peppers Stuffed with Polenta – previous night dinner
Preparation time: 10 minutes
Cooking time: 35 minutes
Serve: 2
Ingredients:
- 500g red peppers, the pointy ones
- 170g instant polenta
- 450ml vegetable stock
- 10ml olive oil
- 20g dried porcini mushrooms
- Salt, to taste
Tomato sauce:
- 10ml olive oil
- 1 onion, chopped
- 1 clove garlic, minced
- 280g can chopped tomatoes
- 10 drops liquid Stevia
- 150ml water
- 15ml red wine
- Salt and pepper, to taste
- 1 teaspoon dried basil
Instructions:
1. Wash the peppers and cut off the top and 2cm additional. Chop the cut part and place aside. You will use it for sauce.
2. Place the vegetable stock in a saucepot. Add porcini mushrooms. Bring to a gentle simmer. Cook for 10 minutes. Stir in polenta and cook stirring until thickened. It usually takes 3 minutes.
3. Fill the peppers with polenta and place into a baking dish.
4. Preheat oven to 200C. Drizzle the peppers with olive oil and bake for 30 minutes.
5. In the meantime, make the sauce. Heat olive oil in a skillet.
6. Add onion and chopped pepper and cook stirring for 5 minutes. Add garlic and cook 1 minute.
7. Add can chopped tomatoes, water, Stevia, red wine, and basil.
8. Simmer the sauce for 20 minutes.
9. Serve peppers with sauce.
Calories 382Total Fat 12.5g
Saturated Fat 3.4g
Cholesterol 0mg
Sodium 711mg
Total Carbohydrate 59.4g
Dietary Fiber 8.3g
Total Sugars 17.6g Protein 11g
Peach Shake
Preparation time: 5 minutes
Serve: 1
Ingredients:
- 1 30g scoop rice protein, vanilla flavor
- 1 medium peach, pitted
- 150ml coconut water
Instructions:
1. Combine all ingredients in a food blender.
2. Blend on high until smooth.
3. Serve.
Calories 207Total Fat 0.8g
Saturated Fat 0.3g
Cholesterol 0mg
Sodium 225mg
Total Carbohydrate 23.5g
Dietary Fiber 4.3g
Total Sugars 20.2g Protein 27g
Kidney Bean Patties with Pea Rump
Preparation time: 10 minutes
Cooking time: 20 minutes
Serve: 2
Ingredients:
- 250g cooked kidney beans
- 1 small shallot, chopped
- 30g almond meal
- ½ tablespoon chickpea flour
- 1 tablespoon GF oatmeal
- 1 tablespoon nutritional yeast
- Salt and pepper, to taste
- 2 tablespoons coconut aminos
- 1 teaspoon dried thyme
- 1 teaspoon finely grated lemon zest
Pea puree:
- 200g green peas
- 100g potatoes
- 30ml oat cream (Oatly)
- 10g Vegan butter
- Salt and pepper, to taste
- 1 pinch grated nutmeg
Instructions:
1. Place half the beans in a food blender. Blend until smooth.
2. Fold in the shallots, almond meal, oatmeal, chickpea flour, nutritional yeast, salt, pepper, coconut aminos, thyme, and lemon zest.
3. Finally fold in the remaining kidney beans.
4. Shape the mixture into 6 patties.
5. Heat some olive oil in a skillet over medium-high heat. Add patties and cook for 4 minutes per side.
6. Make the pea puree; cut the potatoes in 1.5cm cubes. Cook the potatoes in a pot with salted boiling water for 10 minutes or until tender.
7. Drain the potatoes and transfer into a bowl. Add peas and allow to stand for 5 minutes. the peas will steam gently. Still if you like them tender, add the peas into the pot with potatoes and cook 3 minutes.
8. Stir in the oat cream, vegan butter, salt, pepper, and nutmeg.
9. Mash the potatoes and peas, until coarsely mashed. No need for superfine mash.
10. Serve with kidney patties.
Calories 468Total Fat 14.3g
Saturated Fat 1.9g
Cholesterol 0mg
Sodium 118mg
Total Carbohydrate 64.5g
Dietary Fiber 20g
Total Sugars 7.8g Protein 24.3g
ThursdayBanana Vanilla Pudding
Preparation time: 5 minutes
Serve: 1
Ingredients:
- 1 small banana, frozen (slice before freezing)
- ½ ripe banana
- 2 20g scoops Vegan rice protein powder, vanilla flavor
- 40g raw cashews, soaked overnight, rinsed and drained
- 1 Medjool date
- 40ml organic almond milk
- ½ tablespoon hemp seeds
- 20g blackberries
Instructions:
1. Place bananas, rice protein, cashews, date, and almond milk in a food blender.
2. Blend until smooth.
3. Transfer into a bowl.
4. Top with hemp seeds and blackberries.
Calories 613Total Fat 22.7g
Saturated Fat 3.3g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 59g
Dietary Fiber 7.2g
Total Sugars 29.2g Protein 45.9g
Kidney Bean Patties with Pea Rump – previous night dinner
Preparation time: 10 minutes
Cooking time: 20 minutes
Serve: 2
Ingredients:
- 250g cooked kidney beans
- 1 small shallot, chopped
- 30g almond meal
- ½ tablespoon chickpea flour
- 1 tablespoon GF oatmeal
- 1 tablespoon nutritional yeast
- Salt and pepper, to taste
- 2 tablespoons coconut aminos
- 1 teaspoon dried thyme
- 1 teaspoon finely grated lemon zest
Pea rump:
- 200g green peas
- 100g potatoes
- 30ml oat cream (Oatly)
- 10g Vegan butter
- Salt and pepper, to taste
- 1 pinch grated nutmeg
Instructions:
1. Place half the beans in a food blender. Blend until smooth.
2. Fold in the shallots, almond meal, oatmeal, chickpea flour, nutritional yeast, salt, pepper, coconut aminos, thyme, and lemon zest.
3. Finally fold in the remaining kidney beans.
4. Shape the mixture into 6 patties.
5. Heat some olive oil in a skillet over medium-high heat. Add patties and cook for 4 minutes per side.
6. Make the pea puree; cut the potatoes in 1.5cm cubes. Cook the potatoes in a pot with salted boiling water for 10 minutes or until tender.
7. Drain the potatoes and transfer into a bowl. Add peas and allow to stand for 5 minutes. the peas will steam gently. Still if you like them tender, add the peas into the pot with potatoes and cook 3 minutes.
8. Stir in the oat cream, vegan butter, salt, pepper, and nutmeg.
9. Mash the potatoes and peas, until coarsely mashed. No need for superfine mash.
10. Serve with kidney patties.
Calories 468Total Fat 14.3g
Saturated Fat 1.9g
Cholesterol 0mg
Sodium 118mg
Total Carbohydrate 64.5g
Dietary Fiber 20g
Total Sugars 7.8g Protein 24.3g
Raspberry Mint Chocolate Shake
Preparation time: 5 minutes
Serve: 1
Ingredients:
- 40g rice protein, chocolate flavor
- 30g raspberries
- 2 fresh mint leaves (or more)
- 200ml water
Instructions:
1. Combine all ingredients in a food blender.
2. Blend on high until smooth.
3. Serve.
Calories 168Total Fat 0.2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 48mg
Total Carbohydrate 7.4g
Dietary Fiber 2g
Total Sugars 3.3g Protein 32.7g
Quinoa Salad with Asparagus and Strawberries
Preparation time: 5 minutes
Cooking time: 20 minutes
Serve: 2
Ingredients:
- 100g quinoa
- 150g strawberries
- 250g asparagus
- 60g baby spinach
- 30g almonds
- ½ tablespoon olive oil
Dressing:
- 60g cashew basil pesto (try Allos brand)
- ½ lemon, juiced
- Salt, to taste
Instructions:
1. Cook the quinoa according to package directions. Cover and place aside.
2. Trim the asparagus and remove wooden parts.
3. Heat olive oil in a skillet. Add asparagus and cook for 3 minutes.
4. Make the dressing by combining all ingredients in a bowl. Whisk until smooth.
5. Assemble; full the quinoa with a fork.
6. Top with asparagus, spinach, strawberries, almonds, and prepared dressing.
7. Serve.
Calories 420Total Fat 19.9g
Saturated Fat 2.8g
Cholesterol 3mg
Sodium 89mg
Total Carbohydrate 51.7g
Dietary Fiber 11.3g
Total Sugars 7.2g Protein 17.2g
FridayGolden Yogurt Granola
Preparation time: 10 minutes
Cooking time: 5 minutes
Serve: 1
Ingredients:
- 20g GF oats
- 20g almonds, roughly chopped
- 10g chopped dates
- 1 tablespoon chia seeds
- 15g tahini
- 1 teaspoon cinnamon
- 1 teaspoon maple syrup
- 1 teaspoon turmeric
- 1 pinch ginger powder
Parfait:
- 150g almond yogurt
- 30g rice protein, vanilla flavor
- ½ teaspoon turmeric
- ½ banana, sliced
- 20g pitted cherries
Instructions:
1. Heat skillet over medium-high heat.
2. Add oats, almonds, dates, and chia seeds. Toast the oats for 3 minutes over medium heat, constantly tossing and stirring.
3. In the meantime, whisk together tahini, cinnamon, maple syrup, turmeric, and ginger powder. Pour the mixture over granola and continue to cook 3-4 minutes. Remove from the heat and place aside to cool. The granola will firm a bit once cooled. You can get a clustery mix, but that is okay too. This granola is all about flavor.
4. In the meantime, combine almond yogurt and turmeric in a food blender.
5. Blend until smooth.
6. Place 1/3 the granola into a bowl. Top with 1/3 yogurt and ½ the bananas and cherries.
7. Repeat the layers until there are no ingredients left.
8. Serve.
Calories 656Total Fat 29.4g
Saturated Fat 3g
Cholesterol 0mg
Sodium 56mg
Total Carbohydrate 67.1g
Dietary Fiber 14.8g
Total Sugars 26.1g Protein 39.5g
Quinoa Salad with Asparagus and Strawberries – previous night dinner
Preparation time: 5 minutes
Cooking time: 20 minutes
Serve: 2
Ingredients:
- 100g quinoa
- 150g strawberries
- 250g asparagus
- 60g baby spinach
- 30g almonds
- ½ tablespoon olive oil
Dressing:
- 60g cashew basil pesto (try Allos brand)
- ½ lemon, juiced
- Salt, to taste
Instructions:
1. Cook the quinoa according to package directions. Cover and place aside.
2. Trim the asparagus and remove wooden parts.
3. Heat olive oil in a skillet. Add asparagus and cook for 3 minutes.
4. Make the dressing by combining all ingredients in a bowl. Whisk until smooth.
5. Assemble; full the quinoa with a fork.
6. Top with asparagus, spinach, strawberries, almonds, and prepared dressing.
7. Serve.
Calories 420Total Fat 19.9g
Saturated Fat 2.8g
Cholesterol 3mg
Sodium 89mg
Total Carbohydrate 51.7g
Dietary Fiber 11.3g
Total Sugars 7.2g Protein 17.2g
Peach Shake
Preparation time: 5 minutes
Serve: 1
Ingredients:
- 1 30g scoop rice protein, vanilla flavor
- 1 medium peach, pitted
- 150ml coconut water
Instructions:
1. Combine all ingredients in a food blender.
2. Blend on high until smooth.
3. Serve.
Calories 207Total Fat 0.8g
Saturated Fat 0.3g
Cholesterol 0mg
Sodium 225mg
Total Carbohydrate 23.5g
Dietary Fiber 4.3g
Total Sugars 20.2g Protein 27g
Peppers Stuffed with Polenta
Preparation time: 10 minutes
Cooking time: 35 minutes
Serve: 2
Ingredients:
- 500g red peppers, the pointy ones
- 170g instant polenta
- 450ml vegetable stock
- 10ml olive oil
- 20g dried porcini mushrooms
- Salt, to taste
Tomato sauce:
- 10ml olive oil
- 1 onion, chopped
- 1 clove garlic, minced
- 280g can chopped tomatoes
- 10 drops liquid Stevia
- 150ml water
- 15ml red wine
- Salt and pepper, to taste
- 1 teaspoon dried basil
Instructions:
1. Wash the peppers and cut off the top and 2cm additional. Chop the cut part and place aside. You will use it for sauce.
2. Place the vegetable stock in a saucepot. Add porcini mushrooms. Bring to a gentle simmer. Cook for 10 minutes. Stir in polenta and cook stirring until thickened. It usually takes 3 minutes.
3. Fill the peppers with polenta and place into a baking dish.
4. Preheat oven to 200C. Drizzle the peppers with olive oil and bake for 30 minutes.
5. In the meantime, make the sauce. Heat olive oil in a skillet.
6. Add onion and chopped pepper and cook stirring for 5 minutes. Add garlic and cook 1 minute.
7. Add can chopped tomatoes, water, Stevia, red wine, and basil.
8. Simmer the sauce for 20 minutes.
9. Serve peppers with sauce.
Calories 382Total Fat 12.5g
Saturated Fat 3.4g
Cholesterol 0mg
Sodium 711mg
Total Carbohydrate 59.4g
Dietary Fiber 8.3g
Total Sugars 17.6g Protein 11g
SaturdayFruity Bowl
Preparation time: 5 minutes
Serve: 1
Ingredients:
- 1 ripe pear
- 1 medium banana
- 1 30g scoop rice protein, vanilla flavor
- 30g slivered almonds
- 15g chopped dates
- 50ml coconut water (more or less depending on desired consistency)
Instructions:
1. Peel and core the pear.
2. Place into a food blender.
3. Add banana, rice protein, dates, and coconut water.
4. Blend until smooth.
5. Transfer into a bowl and stir in almonds.
6. Serve.
Calories 525Total Fat 15.7g
Saturated Fat 1.4g
Cholesterol 0mg
Sodium 92mg
Total Carbohydrate 70.5g
Dietary Fiber 12.9g
Total Sugars 41.6g Protein 33.2g
Peppers Stuffed with Polenta – previous night dinner
Preparation time: 10 minutes
Cooking time: 35 minutes
Serve: 2
Ingredients:
- 500g red peppers, the pointy ones
- 170g instant polenta
- 450ml vegetable stock
- 10ml olive oil
- 20g dried porcini mushrooms
- Salt, to taste
Tomato sauce:
- 10ml olive oil
- 1 onion, chopped
- 1 clove garlic, minced
- 280g can chopped tomatoes
- 10 drops liquid Stevia
- 150ml water
- 15ml red wine
- Salt and pepper, to taste
- 1 teaspoon dried basil
Instructions:
1. Wash the peppers and cut off the top and 2cm additional. Chop the cut part and place aside. You will use it for sauce.
2. Place the vegetable stock in a saucepot. Add porcini mushrooms. Bring to a gentle simmer. Cook for 10 minutes. Stir in polenta and cook stirring until thickened. It usually takes 3 minutes.
3. Fill the peppers with polenta and place into a baking dish.
4. Preheat oven to 200C. Drizzle the peppers with olive oil and bake for 30 minutes.
5. In the meantime, make the sauce. Heat olive oil in a skillet.
6. Add onion and chopped pepper and cook stirring for 5 minutes. Add garlic and cook 1 minute.
7. Add can chopped tomatoes, water, Stevia, red wine, and basil.
8. Simmer the sauce for 20 minutes.
9. Serve peppers with sauce.
Calories 382Total Fat 12.5g
Saturated Fat 3.4g
Cholesterol 0mg
Sodium 711mg
Total Carbohydrate 59.4g
Dietary Fiber 8.3g
Total Sugars 17.6g Protein 11g
Peach Shake
Preparation time: 5 minutes
Serve: 1
Ingredients:
- 1 30g scoop rice protein, vanilla flavor
- 1 medium peach, pitted
- 150ml coconut water
Instructions:
1. Combine all ingredients in a food blender.
2. Blend on high until smooth.
3. Serve.
Calories 207Total Fat 0.8g
Saturated Fat 0.3g
Cholesterol 0mg
Sodium 225mg
Total Carbohydrate 23.5g
Dietary Fiber 4.3g
Total Sugars 20.2g Protein 27g
Thick Spiced Chickpea Soup
Preparation time: 10 minutes
Cooking time: 35 minutes
Serve: 2
Ingredients:
- 1 red potato, chopped
- 250g cooked chickpeas
- 500ml water
- 2 tomatoes, diced
- 10ml olive oil
- 1 onion, chopped
- 1 clove garlic, minced
- Salt and pepper, to taste
- 2 teaspoon ground cumin
- 1 teaspoon ground coriander
- ¼ teaspoon turmeric
- 2 teaspoons maple syrup
- 1 tablespoon pumpkin seeds
- 1 pinch chili flakes
Instructions:
1. Place the potato into a saucepot.
2. Cover with water and season to taste with salt. Cook the potato for 20 minutes or until tender.
3. Reserve the cooking liquid.
4. Transfer the potatoes into a food blender.
5. Add 150ml cooking liquid and blend until smooth.
6. Heat olive oil in a skillet.
7. Add onion and cook stirring for 5 minutes.
8. Add garlic, cumin, coriander, and turmeric, and cook for 1 minute.
9. Add the cooked vegetables, chickpeas, maple syrup, tomatoes, and remaining cooking liquid into the food blender with potatoes.
10. Blend until smooth. If needed add more liquid, as water or vegetable stock.
11. Transfer the soup into saucepot and simmer for 15 minutes.
12. Serve soup warm, sprinkled with pumpkin seeds and chili flakes.
Calories 401Total Fat 10.9g
Saturated Fat 1.5g
Cholesterol 0mg
Sodium 35mg
Total Carbohydrate 64.6g
Dietary Fiber 14.1g
Total Sugars 16.5g Protein 15.9g
SundayBanana Vanilla Pudding
Preparation time: 5 minutes
Serve: 1
Ingredients:
- 1 small banana, frozen (slice before freezing)
- ½ ripe banana
- 2 20g scoops Vegan rice protein powder, vanilla flavor
- 40g raw cashews, soaked overnight, rinsed and drained
- 1 Medjool date
- 40ml organic almond milk
- ½ tablespoon hemp seeds
- 20g blackberries
Instructions:
1. Place bananas, rice protein, cashews, date, and almond milk in a food blender.
2. Blend until smooth.
3. Transfer into a bowl.
4. Top with hemp seeds and blackberries.
Calories 613Total Fat 22.7g
Saturated Fat 3.3g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 59g
Dietary Fiber 7.2g
Total Sugars 29.2g Protein 45.9g
Thick Spiced Chickpea Soup – previous night dinner
Preparation time: 10 minutes
Cooking time: 35 minutes
Serve: 2
Ingredients:
- 1 red potato, chopped
- 250g cooked chickpeas
- 500ml water
- 2 tomatoes, diced
- 10ml olive oil
- 1 onion, chopped
- 1 clove garlic, minced
- Salt and pepper, to taste
- 2 teaspoon ground cumin
- 1 teaspoon ground coriander
- ¼ teaspoon turmeric
- 2 teaspoons maple syrup
- 1 tablespoon pumpkin seeds
- 1 pinch chili flakes
Instructions:
1. Place the potato into a saucepot.
2. Cover with water and season to taste with salt. Cook the potato for 20 minutes or until tender.
3. Reserve the cooking liquid.
4. Transfer the potatoes into a food blender.
5. Add 150ml cooking liquid and blend until smooth.
6. Heat olive oil in a skillet.
7. Add onion and cook stirring for 5 minutes.
8. Add garlic, cumin, coriander, and turmeric, and cook for 1 minute.
9. Add the cooked vegetables, chickpeas, maple syrup, tomatoes, and remaining cooking liquid into the food blender with potatoes.
10. Blend until smooth. If needed add more liquid, as water or vegetable stock.
11. Transfer the soup into saucepot and simmer for 15 minutes.
12. Serve soup warm, sprinkled with pumpkin seeds and chili flakes.
Calories 401Total Fat 10.9g
Saturated Fat 1.5g
Cholesterol 0mg
Sodium 35mg
Total Carbohydrate 64.6g
Dietary Fiber 14.1g
Total Sugars 16.5g Protein 15.9g
Berry Chocolate Shake
Preparation time: 5 minutes
Serve: 1
Ingredients:
- 2 2og scoops rice protein, chocolate flavor
- 40g blueberries
- 150ml water
Instructions:
1. Combine all ingredients in a food blender.
2. Blend on high until smooth.
3. Serve.
Calories 183Total Fat 0.1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 50mg
Total Carbohydrate 9.8g
Dietary Fiber 1g
Total Sugars 6.1g Protein 34.3g
Kidney Bean Patties with Pea Rump
Preparation time: 10 minutes
Cooking time: 20 minutes
Serve: 2
Ingredients:
- 250g cooked kidney beans
- 1 small shallot, chopped
- 30g almond meal
- ½ tablespoon chickpea flour
- 1 tablespoon GF oatmeal
- 1 tablespoon nutritional yeast
- Salt and pepper, to taste
- 2 tablespoons coconut aminos
- 1 teaspoon dried thyme
- 1 teaspoon finely grated lemon zest
Pea rump:
- 200g green peas
- 100g potatoes
- 30ml oat cream (Oatly)
- 10g Vegan butter
- Salt and pepper, to taste
- 1 pinch grated nutmeg
Instructions:
1. Place half the beans in a food blender. Blend until smooth.
2. Fold in the shallots, almond meal, oatmeal, chickpea flour, nutritional yeast, salt, pepper, coconut aminos, thyme, and lemon zest.
3. Finally fold in the remaining kidney beans.
4. Shape the mixture into 6 patties.
5. Heat some olive oil in a skillet over medium-high heat. Add patties and cook for 4 minutes per side.
6. Make the pea puree; cut the potatoes in 1.5cm cubes. Cook the potatoes in a pot with salted boiling water for 10 minutes or until tender.
7. Drain the potatoes and transfer into a bowl. Add peas and allow to stand for 5 minutes. the peas will steam gently. Still if you like them tender, add the peas into the pot with potatoes and cook 3 minutes.
8. Stir in the oat cream, vegan butter, salt, pepper, and nutmeg.
9. Mash the potatoes and peas, until coarsely mashed. No need for superfine mash.
10. Serve with kidney patties.
Calories 468Total Fat 14.3g
Saturated Fat 1.9g
Cholesterol 0mg
Sodium 118mg
Total Carbohydrate 64.5g
Dietary Fiber 20g
Total Sugars 7.8g Protein 24.3g
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