Slimmer and Stronger - 50 Quick and Simple High Protein Meals For Fat Loss and Muscle Gain
Slimmer and Stronger - 50 Quick and Simple High Protein Meals For Fat Loss and Muscle Gain
Slimmer and Stronger - 50 Quick and Simple High Protein Meals For Fat Loss and Muscle Gain
Table of Contents
Meat Recipes
Steak Mac and Cheese ................................................................................................................. 4
Caprese Chicken Salad ................................................................................................................ 7
Zucchini Spaghetti with Meatballs ............................................................................................ 9
Steaks with Chimichurri Sauce ................................................................................................ 11
High Protein Chicken Salad ..................................................................................................... 13
Chicken Dumpling Soup........................................................................................................... 15
Hawaiian Chicken ...................................................................................................................... 17
Lemon Chicken with Asparagus ............................................................................................. 19
Healthy Meatloaf........................................................................................................................ 21
Spaghetti Squash Casserole ...................................................................................................... 23
Parmesan Chicken ..................................................................................................................... 25
BBQ Sloppy Joe........................................................................................................................... 27
Wine Gravy Pork Loin .............................................................................................................. 29
Turkey Chili ................................................................................................................................ 31
Cheese Crusted Pork Chops ..................................................................................................... 33
Vegetarian Recipes
Lentils with Eggs and Peppers ................................................................................................. 35
Broccoli Pasta Protein Salad ..................................................................................................... 37
Maple Cinnamon Quinoa ......................................................................................................... 39
Chilli Con Veggie ....................................................................................................................... 41
Tofu and Greens Stir Fry ........................................................................................................... 43
Vegetarian Casserole ................................................................................................................. 45
Vegetarian Burger ...................................................................................................................... 47
Protein Shake .............................................................................................................................. 49
Black Bean Chilli ........................................................................................................................ 51
Tabbouleh Edamame Salad ...................................................................................................... 53
Eggs with Spinach and Tomato ............................................................................................... 55
Black Bean and Hummus Sandwich Wrap ............................................................................ 57
Lentils Smoked Tofu Salad ....................................................................................................... 59
Lentil Soup .................................................................................................................................. 61
Stuffed Sweet Potatoes .............................................................................................................. 63
Black Bean Salad......................................................................................................................... 65
Quinoa Stuffed Peppers ............................................................................................................ 67
Black Bean Soup ......................................................................................................................... 69
Meatless Shepherd's Pie ............................................................................................................ 71
Spinach and Tomato Pasta........................................................................................................ 73
Peas and Mint Omelette ............................................................................................................ 75
Cornmeal and Oat Waffles ....................................................................................................... 77
Spinach and Goat Cheese Quiche ............................................................................................ 79
Vegetarian Chili Mac ................................................................................................................. 81
Carrot and Red Lentil Soup ...................................................................................................... 83
Vegan Recipes
Bean Pasta with Spinach Sauce ................................................................................................ 85
Vegan Tacos ................................................................................................................................ 87
Black Bean and Sweet Potato Chili .......................................................................................... 89
Apple and Kale Quinoa Salad .................................................................................................. 91
Vegan Salad ................................................................................................................................ 93
Vegan Beans Chili ...................................................................................................................... 95
White Bean Salad ....................................................................................................................... 97
Lentils Arugula Salad ................................................................................................................ 99
Tomato Barley Risotto ............................................................................................................. 101
Butternut Squash and Red Lentil Soup................................................................................. 103
4
Steak Mac and Cheese
Cook time: 30 mins 1. Preheat 1 tablespoon butter in a skillet over
medium low heat.
Servings: 4
2. Add steak and turn the heat to medium. Cook
for 1 minute without stirring, then flip and
8 oz sirloin steak, cubed cook for 1-2 minutes more. Transfer to a plate.
7 oz whole wheat elbow macaroni, cooked 3. Add the remaining butter to the same skillet.
3 tablespoons butter Add garlic and parsley, cook for 1 minute.
2 garlic cloves, minced 4. Add flour and salt, cook for 1 minute. Add milk
and stir well to combine, simmer for 10-15
1 tablespoon fresh parsley, minced
minutes.
2 tablespoons flour
5. Add cheese and stir well until melted. Add the
1 cup milk sauce to the pasta, add steak and water if
1 cup cheddar cheese, shredded needed. Season with more salt if needed, serve.
½ cup water
Salt, to taste
5
6
Caprese Chicken Salad
Cook time: 10 mins 1. Mix yogurt, salt, pepper and garlic powder in a
bowl.
Servings: 6
2. Mix chicken, onion, tomatoes and mozzarella
in a large salad bowl Pour the mayo mixture on
3 cups chicken breast, cubed top and toss well to combine.
1 ½ cups cherry tomatoes, halved 3. Add basil and stir gently. Adjust seasoning if
1 cup fresh mozzarella, cubed needed and serve.
7
8
Zucchini Spaghetti with
Meatballs
Cook time: 30 mins 1. Preheat the oven to 425 degrees F. Prepare a
baking dish and coat it with cooking spray.
Servings: 6
2. Mix beef, onion, garlic, egg, Parmesah, cream,
parsley, oregano, salt and pepper in a bowl.
6-8 zucchini, trimmed and spiralized
3. Shape the mixture into medium sized balls and
¾ lb ground beef place into the baking dish. Bake for about 10
½ onion, minced minutes.
9
10
Steaks with Chimichurri
Sauce
Cook time: 20 mins 1. Season both sides of steaks with salt and
pepper. Preheat the oven to 415 F degrees.
Servings: 4
2. Preheat butter in a skillet. Add the filets into
the skillet and cook the first side for 2 minutes
4 beef steaks, fat trimmed, at room without touching the fillets at all. After 2
temperature minutes is up, flip the filet and cook the other
2 tablespoons butter side for 2 minutes.
For the Sauce: 3. Transfer the skillet into the oven. Bake
uncovered for 5-6 minutes. Remove the steaks
¼ cup olive oil
from the oven and let rest.
1 garlic clove
4. Add all the sauce ingredients to a blender and
1 cup fresh cilantro blitz until well chopped. Serve steaks with the
¼ teaspoon smoked paprika sauce on top.
11
12
High Protein Chicken
Salad
Cook time: 5 mins 1. Mix chicken, onion, apple, grapes, garlic
powder, salt and pepper in a bowl.
Servings: 4
2. In a separate bowl, mix yogurt and lemon juice.
Pour the dressing on top of salad mixture and
1 lb chicken breast, cooked, shredded toss well to combine.
1/2 red onion, diced 3. Serve on top of lettuce leaves.
1/2 apple, diced
2/3 cup grapes, halved
2/3 cup plain 2% fat Greek yogurt
2 tablespoon lemon juice
1/2 teaspoon garlic powder
6 lettuce leaves, for serving
Salt and pepper, to taste
13
14
Chicken Dumpling Soup
Cook time: 50 mins 1. Preheat oil in a skillet over medium heat. Add
chicken and cook for about 8-10 minutes, until
Servings: 4
no longer pink.
2. Add carrots, onion, celery, broth, water, garlic
1 lb chicken breasts, boneless, skinless, powder, seasoning, salt and pepper, stir well to
cubed combine. Bring everything to a boil and reduce
4 carrots, chopped the heat to low. Cook for 30 minutes.
1 onion, chopped 3. Mix egg whites and cheese in a bowl. Add
1 celery rib, chopped water, salt and pepper, stir to combine. Add
flour and stir well until combined.
3 cans (14.5 oz each) reduced-sodium
chicken broth 4. Bring the soup to a boil again and spoon the
3 cups water dumpling mixture into the soup. Reduce the
heat to low and cook for about 15 minutes.
1 tablespoon olive oil
5. Serve topped with parsley.
1 teaspoon fresh parsley, minced
1/4 teaspoon garlic powder
1/4 teaspoon poultry seasoning
Salt, pepper, to taste
For the Dumplings:
1 cup all-purpose flour
3 egg whites, beaten
1/2 cup 1% cottage cheese
2 tablespoons water
Salt, pepper, to taste
15
16
Hawaiian Chicken
Cook time: 15 mins + marinating 1. Mix pineapple juice, ketchup, soy sauce, garlic
and ginger in a bowl or a ziplock bag. Season
Servings: 4
with salt and pepper. Add chicken breasts, coat
well and refrigerate for about 2-4 hours.
4 chicken breasts, boneless, skinless 2. Preheat the grill to medium high heat. Grease
¼ cup pineapple juice the gates with oil or cooking spray. Grill the
2 tablespoons soy sauce chicken for about 5-6 minutes per side.
17
18
Lemon Chicken with
Asparagus
Cook time: 15 mins 1. Mix flour, garlic powder, salt and pepper in a
bowl. Dip each chicken breast into the flour
Servings: 4
mixture.
2. Preheat butter in a skillet over medium heat.
4 chicken breasts, boneless, skinless, Add the chicken and cook for about 4-5
pounded minutes per side. Season with lemon pepper
2 cups fresh asparagus, chopped powder and transfer to a plate.
¼ cup flour 3. Add asparagus to the same skillet and cook for
2 tablespoons butter 3-4 minutes and add lemon. Cook for 3
minutes more until lemon slices are
2 tablespoons honey
caramelized.
1 teaspoon lemon pepper powder
4. Add chicken on top and remove from heat.
1 teaspoon garlic powder
Serve.
2 lemons, sliced
Salt, pepper, to taste
19
20
Healthy Meatloaf
Cook time: 1 hour 1. Preheat the oven to 375 degrees F. Coat a
baking dish with cooking spray.
Servings: 6
2. Mix meat, bell pepper, onion, garlic, oats, milk,
egg and seasoning in a bowl.
1 ½ lb ground beef
3. Shape the mixture into a meatloaf and place it
1 bell pepper, chopped into the baking dish. Brush with ketchup and
1 red onion, minced BBQ sauce and bake for about 1 hour.
2 garlic cloves, minced 4. Let rest for about 10 minutes before serving.
2 oz oats
3 ½ tablespoons milk
2 tablespoons BBQ sauce
2 tablespoons ketchup
1 egg
2 tablespoons grill or BBQ seasoning
21
22
Spaghetti Squash
Casserole
Cook time: 95 mins 1. Preheat the oven to 350 degrees F. Prepare a
baking sheet and line it with parchment paper.
Servings: 8
2. Place the squash halves on the baking sheet
and drizzle with oil. Bake for 45 minutes.
1 lb lean ground beef
3. Preheat oil in a skillet over medium heat. Add
2 spaghetti squash, halved lengthwise onion and garlic and cook for 2-3 minutes. Add
1 onion, diced beef and cook for about 6-8 minutes.
23
24
Parmesan Chicken
Cook time: 25 mins 1. Preheat the oven to 400 degrees F. Prepare a
baking sheet and line it with parchment paper.
Servings: 4
2. Mix egg and water in a bowl. Add garlic and
season with salt and pepper.
4 chicken breasts, boneless, skinless
3. Season chicken with salt and pepper, drizzle
1 cup Parmesan cheese, grated with olive oil. Dip each breast first into the egg
1 egg mixture and then into the Parmesan cheese.
1 tablespoon water 4. Place on the baking sheet and cook for 20-25
minutes. Let rest for 5 minutes before serving.
2 garlic cloves, minced
2 tablespoons olive oil
Salt, pepper, to taste
25
26
BBQ Sloppy Joe
Cook time: 30 mins 1. Preheat oil in a skillet over medium heat. Add
onion and cook for about 3-4 minutes.
Servings: 2
2. Add beef and turkey and cook for about 8-10
minutes until brown.
8 oz lean ground beef
3. Add tomatoes, seasoning, salt and pepper.
8 oz ground turkey Bring to a boil and cook for about 2 minutes.
1 onion, chopped 4. Serve on top of hamburger rolls.
½ cup crushed tomatoes
1 tablespoon olive oil
2 tablespoons BBQ seasoning
Salt, pepper, to taste
27
28
Wine Gravy Pork Loin
Cook time: 20 mins 1. Season pork slices with salt and pepper.
Preheat oil and butter in a skillet over medium
Servings: 2
heat.
2. Add pork loin slices and cook for about 5
¾ lb pork loin, sliced minutes per side. Transfer to a plate.
¼ cup dry red wine 3. Add broth, wine, mustard, thyme and oregano
¼ cup reduced-sodium beef broth to the same skillet and bring to a boil. Reduce
the heat and cook for about 3 minutes until the
¼ teaspoon Dijon mustard
sauce starts to thicken.
1 teaspoon olive oil
4. Serve pork topped with the sauce.
1 teaspoon butter
¼ teaspoon dried thyme
A pinch of dried rosemary
Salt, pepper, to taste
29
30
Turkey Chili
Cook time: 55 mins 1. Preheat oil in a pot over medium heat. Add
onion, garlic, bell pepper, celery and potato
Servings: 8
and cook for about 5-7 minutes.
2. Add turkey and cook for about 8 minutes more,
2 lbs ground turkey until meat is brown.
2 onions, chopped 3. Add water, tomato sauce, tomatoes, chili
2 bell peppers, chopped powder, cumin, paprika, cayenne, salt and
pepper, stir well to combine. Bring everything
2 carrots, diced
to a boil, reduce the heat to low and cook for 45
2 stalks celery, diced minutes.
1 sweet potato, cubed 4. Adjust seasoning to taste and serve.
3 garlic cloves, minced
1 can (14.5 oz) diced tomatoes, undrained
1 can (15 oz) tomato sauce
1 tablespoon extra-virgin olive oil
2 cups water
3 tablespoons chili powder
1 tablespoon ground cumin
1 tablespoon paprika
1 teaspoon cayenne pepper
Salt, pepper, to taste
31
32
Cheese Crusted Pork
Chops
Cook time: 20 mins 1. Preheat the oven to 400 degrees F. Prepare a
baking sheet and line it with parchment paper.
Servings: 4
2. Mix mustard, oil, thyme, oregano, garlic
powder, basil, salt and pepper in a bowl.
2 lbs pork chops
3. Season pork chops with salt and pepper and
¾ cup Parmesan cheese, grated brush with the mustard mixture on both sides.
¼ cup Dijon mustard Dip each chop into Parmesan and place on the
baking sheet.
2 tablespoons olive oil
4. Bake for 15-20 minutes. Let rest for 5 minutes
¼ teaspoon thyme
before serving.
¼ teaspoon dried oregano
¼ teaspoon garlic powder
¼ teaspoon dried basil
Salt, pepper, to taste
33
34
Lentils with Eggs and
Peppers
Cook time: 60 mins 1. Preheat oil in a skillet over medium heat. Add
onion, jalapeno and coriander and cook for
Servings: 4
about 10 minutes. Add lentils and coriander
seeds, stir to combine.
10 oz brown lentils 2. Add water and bring everything to a boil.
3 ½ cups water Season with salt, pepper, paprika. Reduce the
4 eggs heat to low and cook covered for 40 minutes.
2 avocados, sliced
3. Preheat oil in a saucepan over medium heat.
2 onions, chopped
Add garlic, bell peppers and tomatoes, cook for
2 garlic cloves, chopped
2-3 minutes and season with salt and pepper,
½ bunch fresh coriander, chopped
add vinegar. Cook for about 10 minutes.
1 jalapeño, seeded and chopped
2 bell peppers, chopped 4. Puree the lentil mixture until almost smooth.
10 oz tomatoes In a separate skillet, cook eggs until yolks and
2 tablespoons olive oil whites begin to thicken.
½ teaspoon crushed coriander seeds 5. Serve lentil chili topped with tomatoes
½ teaspoon smoked paprika mixture, eggs and avocado.
1 teaspoon red wine vinegar
Salt, pepper, to taste
35
36
Broccoli Pasta Protein
Salad
Cook time: 10 mins 1. Bring a small saucepan of water to a boil, add
broccoli and beans and cook for about 5
Servings: 2
minutes. Drain.
2. Mix pasta, broccoli, beans, miso paste, ginger,
2 eggs, hard boiled, halved oil and seeds in a bowl, toss to coat.
2 cups broccoli florets 3. Serve topped with eggs.
2 cups fine beans, trimmed, halved
7 oz pasta of choice, cooked
1 tablespoon miso paste
1 teaspoon fresh ginger, grated
1 tablespoon sesame seed oil
2 tablespoons sunflower seeds
37
38
Maple Cinnamon
Quinoa
Cook time: 20 mins 1. Add water and quinoa to a saucepan and bring
to a boil. Reduce the heat to low and cook
Servings: 2
covered for 15 minutes.
2. Let rest for about 5 minutes and fluff with a
1 cup quinoa fork.
2 ½ cups water 3. Add milk, butter, cinnamon and maple syrup.
2/3 cup milk Stir to combine and serve topped with
bananas.
1 teaspoon butter
½ teaspoon cinnamon
2 tablespoons maple syrup or honey
Sliced bananas, for serving
39
40
Chilli Con Veggie
Cook time: 1 hour 45 mins 1. Preheat oil in a pan over medium heat. Add
onion, garlic, leek and chili and cook for about
Servings: 8
5 minutes.
2. Add cumin, coriander, paprika, cinnamon,
9 oz dried green lentils oregano, nutmeg and cook for 2 minutes more.
9 oz dried red lentils Add tomato puree and cook for 2 minutes.
2 cans (14.5 oz) red kidney beans, drained 3. Add lentils, beans, tomatoes and stock and
and rinsed bring everything to a boil. Reduce the heat to
2 cans (14.5 oz) black beans, drained and low and cook for about 1 hour. Stir every 20
rinsed minutes. Serve.
2 cans (14.5 oz) chopped tomatoes
2 onions, chopped
4 garlic cloves, chopped
1 leek, chopped
1 red chilli, chopped
2 tablespoons olive oil
2 tablespoons ground cumin
2 tablespoons ground coriander
2 tablespoons smoked paprika
1 teaspoon ground cinnamon
2 tablespoons dried oregano
1 ground nutmeg
2 tablespoons tomato purée
5 cups vegetable stock
41
42
Tofu and Greens Stir Fry
Cook time: 10 mins 1. Preheat oil in a pan over medium heat. Add
broccoli and cook for 5 minutes.
Servings: 4
2. Add garlic and chili and cook for 1 minute
more. Add soya beans, spring onions, Bok
2 blocks tofu, cubed Choy and tofu cubes. Cook for about 3-5
1 broccoli head, broken into florets and minutes.
chopped
3. Add hoisin sauce, soy sauce and cashews and
1 bunch spring onions, chopped stir to combine. Serve.
4 garlic cloves, sliced
1 red chili, chopped
2 heads Bok Choy, quartered
5 oz soya beans
1 ½ tablespoons hoisin sauce
1 tablespoon soy sauce
2 tablespoons cashew, chopped
43
44
Vegetarian Casserole
Cook time: 45 mins 1. Preheat the oven to 350 degrees F.
Servings: 6 2. Preheat oil in a skillet over medium heat. Add
onion and sausage substitute. Cook for about 5
minutes, stirring often.
14 oz ground sausage substitute
(vegetarian) 3. Prepare a casserole dish and coat with cooking
spray.
1 onion, chopped
4. Spread the bread pieces in the bottom of the
6 eggs
dish. Top with sausage mixture.
1 ½ cups milk
5. Beat eggs in a bowl, add milk and combine.
¾ cup Cheddar cheese, shredded
Pour the mixture into the casserole dish,
4 slices whole grain bread, chopped season with salt and pepper, top with cheese.
1 tablespoon olive oil 6. Bake for 35-45 minutes. Serve.
Salt, pepper, to taste
45
46
Vegetarian Burger
Cook time: 10 mins 1. Preheat oil in a skillet over medium heat. Add
walnuts and toast for 5-8 minutes. Transfer to
Servings: 4
a plate and let cool.
2. Add onion to the same skillet, season with salt
1 cup brown rice, cooked and pepper, cook for about 3-4 minutes.
1 ½ cups canned black beans 3. Add walnuts, sugar, chili powder, cumin,
1 cup raw walnuts paprika, salt and pepper to a blender and blitz
1 tablespoon avocado oil until the mixture resembles meal.
½ onion, chopped 4. Mash beans in a bowl with a fork. Mix the
3 tablespoons vegan BBQ sauce beans, rice, onion mixture, walnuts mixture,
breadcrumbs and BBQ sauce with the beans
1 tablespoon chili powder
and stir well to combine.
1 teaspoon paprika
5. Shape the mixture into patties. Preheat oil in a
1 teaspoon cumin skillet and add the patties, cook for 3-4
1 tablespoon coconut sugar minutes per side. Serve on top of burger buns.
¼ cup breadcrumbs
Salt, pepper, to taste
47
48
Protein Shake
Cook time: 5 mins 1. Add all ingredients to a blender and blitz until
smooth.
Servings: 4
2. Pour into the chilled glasses and serve.
49
50
Black Bean Chilli
Cook time: 30 mins 1. Preheat oil in a pot over medium heat. Add
onion and garlic and cook for about 5 minutes.
Servings: 4
2. Add paprika and cumin and cook for 1 minute
more. Add sugar, vinegar, tomatoes, salt and
2 cans (14 oz each) black beans, drained pepper and stir well to combine. Cook for
and rinsed about 10 minutes, stirring from time to time.
2 cans (14 oz each) chopped tomatoes
3. Add beans and cook for about 10 minutes
2 onions, chopped more. Serve.
4 garlic cloves, chopped
3 tablespoons paprika
3 tablespoons ground cumin
3 tablespoons cider vinegar
2 tablespoons brown sugar
2 tablespoons olive oil
Salt, pepper, to taste
51
52
Tabbouleh Edamame
Salad
Cook time: 35 mins 1. Add water and bulgur to a saucepan and bring
to a boil. Remove from heat, cover and let rest
Servings: 4
for 30 minutes. Drain and set aside.
2. Mix pesto and lemon juice in a bowl.
1 ¼ cups bulgur, uncooked
3. In a separate bowl, mix bulgur, edamame,
2 cups edamame, shelled tomatoes, feta, chickpeas, onions, parsley, salt
1 can (15 oz) chickpeas, drained, rinsed and pepper.
¾ cup Feta cheese, crumbled 4. Pour the pesto mixture on top and toss well to
2 cups grape or cherry tomatoes, chopped combine. Serve.
2 cups water
¼ cup pesto
3 tablespoons lemon juice
1/3 cup green onions, chopped
2 tablespoons fresh parsley, chopped
Salt, pepper, to taste
53
54
Eggs with Spinach and
Tomato
Cook time: 15 mins 1. Preheat the oven to 375 degrees F.
Servings: 4 2. Preheat a saucepan of water to a boil. Add
spinach and cook until wilted for couple of
minutes. Drain.
4 eggs
3. Place the spinach into ramekins, add tomatoes
4 oz fresh spinach and season with chili flakes, salt and pepper.
1 can (14.5 oz) chopped tomatoes 4. Crack one egg on top of each ramekin and bake
1 teaspoon chili flakes for about 15 minutes until the eggs are set.
Serve.
Salt, pepper, to taste
55
56
Black Bean and
Hummus Sandwich
Wrap
Cook time: 15 mins 1. Preheat the oven to 450 degrees F. Prepare a
baking sheet and line it with parchment paper.
Servings: 2
2. Preheat oil in a pan over medium heat. Add
onion and cook for about 2-3 minutes.
2 whole grain tortillas
3. Add mushrooms and corn and cook for about 2
1 cup hummus minutes more.
½ avocado, chopped 4. Spread the hummus on top of each tortilla. Top
1 onion, chopped with vegetables mixture, avocado, spinach,
beans and poblano peppers.
1 bell pepper, chopped
5. Roll into wraps and place onto the baking
4 oz mushrooms, sliced
sheet. Bake for 8-10 minutes.
1 cup fresh spinach
1 tablespoon olive oil
½ can corn, rinsed and drained
½ can black beans, rinsed and drained
1 roasted poblano pepper, chopped
57
58
Lentils Smoked Tofu
Salad
Cook time: 5 mins 1. Preheat oil in a pan over medium heat. Add
zucchini, tofu and paprika and stir well, cook
Servings: 2
for 2-3 minutes.
2. Add vinegar and cook for 2 minutes more.
3 ½ oz smoked tofu, cubed
3. Mix lentils, onion and roasted peppers in a
9 oz lentils, cooked bowl. Add tofu mixture and toss well to
1 red onion, chopped combine.
1 zucchini, chopped 4. Serve topped with rocket, season with salt and
pepper.
1 roasted red pepper, sliced
1 tablespoon olive oil
1 ½ tablespoons balsamic vinegar
½ teaspoon smoked paprika
A handful of rocket
Salt, pepper, to taste
59
60
Lentil Soup
Cook time: 50 mins 1. Preheat oil in a pan over medium heat. Add
onions and carrot and cook for about 5
Servings: 4
minutes.
2. Add lentils, broth, thyme, bay leaves, salt and
1 cup dry lentils pepper. Bring to a boil and reduce the heat to
1 onion, chopped low. Cook covered for 45 minutes.
61
62
Stuffed Sweet Potatoes
Cook time: 15 mins 1. Preheat the oven to 425 degrees F. Prepare a
baking sheet and line it with parchment paper.
Servings: 4
2. Make small holes in potatoes with a fork. Place
on the baking sheet and bake for 30 minutes.
4 sweet potatoes Let cool slightly.
4 eggs, poached 3. Slice each potato down the center, open the
1 cup canned black beans, drained and skin. Stuff with cheese and beans and bake for
rinsed 5 minutes until cheese melts.
4 oz Parmesan or Cheddar cheese, grated 4. Mix arugula, lemon juice, salt and pepper in a
bowl. Serve the potatoes topped with arugula
2 cups arugula
mixture and poached egg.
1 tablespoon olive oil
½ lemon, juiced
Salt, pepper, to taste
63
64
Black Bean Salad
Cook time: 5 mins 1. Mix all salad ingredients in a large bowl, toss
well to combine.
Servings: 4
2. Cover and refrigerate for at least 1 hour before
serving.
3 cans (15 oz) black beans, drained and
rinsed
1 cup canned corn, drained and rinsed
1 bell pepper, chopped
1 cup cherry tomatoes, halved
1 red onion, chopped
½ cup fresh cilantro, chopped
1 jalapeno, chopped
2 tablespoons lime juice
½ teaspoon lime zest
¼ cup olive oil
¼ cup white wine vinegar
½ teaspoon chili powder
½ teaspoon ground cumin
Salt, pepper, to taste
65
66
Quinoa Stuffed Peppers
Cook time: 40 mins 1. Preheat the oven to 350 degrees F. Place the
cored peppers into a baking dish and drizzle
Servings: 4
with olive oil, bake for 20 minutes.
2. Add water, onion, quinoa and salt to a
4 bell peppers, cored and seeded saucepan and place over medium heat. Bring to
3 ½ oz quinoa, uncooked, rinsed and a boil and reduce the heat to low. Cook covered
drained for 15 minutes.
67
68
Black Bean Soup
Cook time: 25 mins 1. Preheat oil in a skillet over medium heat. Add
onion, carrot and celery and cook for about 2-3
Servings: 8
minutes.
2. Add garlic and cook for about 1 minute more.
2 ½ lbs canned black beans, drained and
3. Add cumin, pepper flakes, salt and pepper, stir
rinsed
well to combine. Add broth and beans, bring
1 carrot, diced everything to a boil. Reduce the heat to low and
1 onion, diced cook covered for about 20 minutes. Serve.
69
70
Meatless Shepherd's Pie
Cook time: 35 minutes 1. Preheat the oven to 350 degrees F.
Servings: 8 2. Preheat water in a saucepan and add potatoes.
Bring to a boil and cook potatoes until tender.
Drain and mash, add yogurt and butter and stir
2 lbs Yukon gold potatoes, peeled, cubed well to combine. Season with salt and pepper.
½ cup full fat plain yogurt 3. Preheat oil in a oven proof pan over medium
¼ cup butter heat. Add shallots and cook for about 3-4
minutes. Add mushrooms, carrots and
16 oz mushrooms, sliced
rosemary, cook for 4-5 minutes more.
3 shallots, minced
4. Add tomato paste, flour and wine to the pan,
6 carrots, chopped stir to combine and let cook for about 2
2 cups peas, frozen minutes.
2 tablespoons olive oil 5. Add broth, season with salt and pepper. Bring
to a boil and reduce the heat to low. Cook for
2 tablespoons tomato paste about 10 minutes.
2 tablespoons flour 6. Add peas, stir well. Top with potatoes mixture
½ cup red wine and spread evenly.
2 cups vegetable broth 7. Bake for 15 minutes. Serve.
1 sprig rosemary, chopped
Salt, pepper, to taste
71
72
Spinach and Tomato
Pasta
Cook time: 15 minutes 1. Preheat the oven to 350 degrees F.
Servings: 2 2. Preheat water in a saucepan and add potatoes.
Bring to a boil and cook potatoes until tender.
Drain and mash, add yogurt and butter and stir
4 oz whole wheat pasta, cooked well to combine. Season with salt and pepper.
2 tablespoons olive oil 3. Preheat oil in a oven proof pan over medium
4 medium tomatoes, cored and chopped heat. Add shallots and cook for about 3-4
minutes. Add mushrooms, carrots and
2 cups loosely packed baby spinach
rosemary, cook for 4-5 minutes more.
4 tablespoons nutritional yeast flakes
4. Add tomato paste, flour and wine to the pan,
½ teaspoon paprika stir to combine and let cook for about 2
4 tablespoons fresh basil, chopped minutes.
1 oz Parmesan, grated 5. Add broth, season with salt and pepper. Bring
to a boil and reduce the heat to low. Cook for
Salt, pepper, to taste about 10 minutes.
6. Add peas, stir well. Top with potatoes mixture
Nutritional info (per serving): and spread evenly.
492 calories; 17.2 g fat;.61.5 7. Bake for 15 minutes. Serve.
carbohydrate; 23.1 g protein
73
74
Peas and Mint Omelette
Cook time: 15 minutes 1. Add water to a medium saucepan and bring to
a boil. Add peas and cook for about 1 minute.
Servings: 2
Drain.
2. Mix peas, lemon zest, salt and pepper in a
6 eggs bowl.
1/3 cup peas, frozen 3. In a separate bowl, beat eggs, season with salt
1 tablespoon olive oil and pepper.
75
76
Cornmeal and Oat
Waffles
Cook time: 15 minutes 1. Mix dry ingredients in a bowl. In a separate
bowl, mix all wet ingredients.
Servings: 8
2. Combine two mixtures and stir well to
combine.
2 cups cornmeal
3. Preheat your waffle maker and coat with
1 cups whole wheat flour cooking spray. Pour the batter inside and cook
½ cup old-fashioned rolled oats as per the instructions. Serve!
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78
Spinach and Goat
Cheese Quiche
Cook time: 60 minutes 1. Preheat the oven to 375F. Grease a pie pan
with cooking spray.
Servings: 6-8
2. Spread sweet potato slices on the bottom of the
pan. Spray with additional cooking spray. Bake
4 eggs for 20 minutes. Allow to cool for 5 minutes.
4 egg whites 3. Preheat oil in a skillet over medium heat. Add
1 sweet potato, sliced onion, jalapeno and tomato, cook for 2
minutes. Add spinach and sauté for 1 minute
1 white onion, diced
more. Remove from heat.
1 roma tomato, diced
4. Whisk eggs, egg whites, almond milk, salt and
1 jalapeno, seeded and diced pepper in a bowl.
1 bag spinach 5. Top sweet potatoes with spinach mixture, pour
1 tablespoon olive oil eggs on top. Sprinkle with goat cheese, add salt
and pepper.
1/3 cup unsweetened almond milk
6. Bake for 35-45 minutes. Allow to cool before
½ cup goat cheese, crumbled serving.
Salt, pepper, to taste
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80
Vegetarian Chili Mac
Cook time: 35 minutes 1. Preheat oil in a pan over medium heat. Add
onions and cook for 2 minutes. Add pepper,
Servings: 4
zucchini, and summer squash, cook vegetables
for about 7-10 minutes until tender.
1 can beans, drained and rinsed 2. Add beans, corn, tomatoes and tomato paste
½ can sweet corn, drained and rinsed and stir well to combine. Add all the
seasonings, season with salt and pepper to
½ can diced tomatoes, undrained
taste. Add broth and noodles, stir well.
1 onion, diced
3. Bring everything to a boil and reduce heat to
1 bell pepper, diced low. Cook for 20 minutes and serve.
½ zucchini, diced
½ summer squash, diced
2 tablespoons tomato paste
1 cup elbow pasta
1 ½ cup vegetable broth
2 teaspoons olive oil
1 teaspoon cumin
1 teaspoon chili powder
A pinch paprika
A pinch garlic powder
Salt, pepper, to taste
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82
Carrot and Red Lentil
Soup
Cook time: 20 minutes 1. Preheat oil in a pot over medium heat. Add
onion, garlic to the pot, cook for 1-2 minutes.
Servings: 2
2. Add lentils and stir well to coat the lentils with
oil.
2 carrots, chopped
3. Add stock and yogurt, bring everything to a
1 onion, chopped boil. Simmer for 15-20 minutes, season with
1 tablespoon olive oil salt and pepper.
5 cups vegetable stock 4. Puree the soup with a blender and serve
topped with lemon juice.
1 cup full fat natural yogurt
1 cup dried red lentils
1 tablespoon lemon juice
1 garlic clove, grated
Salt, pepper, to taste
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84
Bean Pasta with
Spinach Sauce
Cook time: 40 minutes 1. Preheat oil in a pan over medium heat. Add
onion, garlic and pepper to the pan, cook for
Servings: 6
about 6-8 minutes.
2. Add tomatoes, beans, chickpeas, oregano, salt
2 cups pasta of choice, cooked and pepper. Cook covered for about 20
1 can (15 oz) chopped tomatoes minutes.
1/2 cup cooked red kidney beans 3. Add pasta to the pan and stir to combine.
1/2 cup cooked navy beans 4. In a skillet, preheat ghee. Add flour and soy
milk, stir to combine. Bring to a boil and cook
1/2 cup cooked chickpeas
for 2-3 minutes, stirring constantly. Add
1 ½ cups fresh spinach, chopped nutmeg, salt and pepper.
1 onion, sliced 5. Add spinach and stir to combine, cook until
1 bell pepper, chopped wilted. Serve pasta with the sauce on top.
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86
Vegan Tacos
Cook time: 15 minutes 1. Preheat oil in a skillet over medium heat. Add
onion and jalapeno and cook for about 5
Servings: 6
minutes.
2. Add beans with the liquid to a saucepan and
1 package (12 oz) soy chorizo cook for about 2-3 minutes over medium heat,
1 can (15.5 oz) black beans, undrained stirring often.
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88
Black Bean and Sweet
Potato Chili
Cook time: 25 minutes 1. Preheat oil in a pot over medium heat. Add
onion and garlic and cook for about 2-3
Servings: 6
minutes.
2. Add carrots and potatoes and cook for about 5-
1 can (15 oz) black beans, drained and 6 minutes.
rinsed
3. Add black beans, tomatoes, water, cumin, chili
1 can (15 oz) diced tomatoes powder, garlic powder, cayenne pepper, salt
1 onion, diced and pepper and bring everything to a boil. Stir
well to combine.
2 garlic cloves, minced
4. Reduce the heat to low and cook for about 25
2 carrots, sliced
minutes. Serve.
2 sweet potatoes, chopped
2 tablespoons olive oil
½ cup water
1 teaspoon cumin
1 tablespoon chili powder
½ teaspoon garlic powder
½ teaspoon cayenne pepper
Salt, black pepper, to taste
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90
Apple and Kale Quinoa
Salad
Cook time: 20 minutes 1. Mix olive oil, vinegar, mustard, and maple
syrup in a bowl.
Servings: 3
2. Add water and quinoa to a saucepan and bring
to a boil. Cook covered over low heat for 15-20
1 cup quinoa, rinsed and drained minutes.
1 apple, peeled and diced 3. Preheat oil in a skillet over medium heat. Add
4 cups kale, chopped apple and cook for 3-5 minutes. Add garlic and
cook for 1 minute more.
2 garlic cloves, minced
4. Add lemon juice, kale, water, salt and pepper
½ cup dried cranberries
and stir well to combine. Cook for 5 minutes
2 cups vegetable stock more.
1 tablespoon coconut oil 5. Mix quinoa, cranberries and the apple mixture
1 tablespoon lemon juice in a bowl and pour the dressing on top. Toss
well to coat.
3 tablespoons water
2 tablespoons extra-virgin olive oil
2 tablespoons apple cider vinegar
1 tablespoon Dijon mustard
2 tablespoons maple syrup
Salt, pepper, to taste
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92
Vegan Salad
Cook time: 5 minutes 1. Add about 1 cup water to a saucepan and bring
to a boil. Add tempeh and cook for about 15
Servings: 3
minutes.
2. Preheat oil in a skillet over medium heat. Add
1 package tempeh, cubed tempeh and cook for about 5 minutes. Let cool.
1 onion, chopped 3. Mix tempeh, mayo, onion, celery, lemon juice,
3 celery stalks, chopped curry powder and parsley in a bowl and toss
well to combine everything.
3 tablespoons vegan mayonnaise
4. Season with salt and pepper to taste and serve.
2 teaspoons lemon juice
2 tablespoons olive oil
¼ teaspoon curry powder
1 tablespoon dried parsley
Salt, pepper, to taste
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94
Vegan Beans Chili
Cook time: 1 hour 20 minutes 1. Preheat oil in a pot over medium heat. Add
onion, carrots and jalapeno and cook for about
Servings: 4
5 minutes.
2. Add garlic and cook for 1 minute more.
1/2 cup bulgur, rinsed
3. Add bulgur, chili powder, cumin, salt and
1 can (15 oz) kidney beans, drained and pepper and stir well to combine.
rinsed
4. Add tomatoes, beans and tomato sauce, bring
1 can (15 oz) black beans, drained and everything to a boil.
rinsed
5. Reduce the heat to low and cook for about 1
1 onion, diced hour, stirring every 20 minutes. Adjust
1 cup carrots, shredded seasoning to taste and serve.
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96
White Bean Salad
Cook time: 5 minutes 1. Preheat oil in a pan over medium heat. Add
beans, onion, garlic and parsley, cook for about
Servings: 4
1-2 minutes.
2. Remove from heat. Mix tomatoes, olives,
2 cans (15 oz each) white beans, drained vinegar, lemon juice and the beans mixture in a
and rinsed bowl. Toss well to combine. Serve.
1 red onion, minced
2 tomatoes, diced
1/3 cup black olives, sliced
3 garlic cloves, minced
½ cup parsley, chopped
2 tablespoons olive oil
2 tablespoons red wine vinegar
½ lemon, juiced
Salt, pepper, to taste
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98
Lentils Arugula Salad
Cook time: 5 minutes 1. Mix caper brine, peanut butter, tamari sauce,
hot sauce and vinegar in a bowl.
Servings: 4
2. In a separate bowl, mix beans, lentils, arugula
and capers. Pour the dressing on top and toss
1 can (15 oz) kidney beans, drained and well to combine. Serve.
rinsed
1 can (15 oz) lentils
3 cups arugula
4 tablespoons capers, chopped
1 tablespoon caper brine
2 tablespoons peanut butter
1 tablespoon tamari sauce
2 tablespoons hot sauce
1 tablespoon balsamic vinegar
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100
Tomato Barley Risotto
Cook time: 40 minutes 1. Add the rinsed barley to a pot, add oil basil,
and oregano and stir well until barley is coated
Servings: 2
with oil. Preheat over medium heat.
2. Add garlic and reduce the heat to low. Cook for
1 cup barley, uncooked, rinsed about 1 minute, add tomatoes, milk, water,
1 ½ cup canned diced tomatoes nutritional yeast, miso and salt. Bring to a boil.
1 cup almond milk 3. Cover the pot and cook for 30-35 minutes,
stirring every 5-7 minutes. It may take longer
1 tablespoon olive oil
to cook the risotto, make sure the liquid has
2 garlic cloves, minced been absorbed and the dish is creamy and not
½ tablespoon Miso soupy.
½ cup water
4 tablespoons nutritional yeast
A pinch dried oregano
A pinch dried basil
Salt, to taste
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102
Butternut Squash and
Red Lentil Soup
Cook time: 35 minutes 1. Preheat oil in a sauce pan over medium heat.
Add onions and cook for about 5 minutes.
Servings: 4
2. Add squash and sage, cook for 2 minutes more,
stirring from time to time.
2 tablespoons olive oil
3. Add lentils, broth, salt and pepper and bring
1 yellow onion, diced everything to a boil. Reduce heat to low and
1 butternut squash, cubed cook soup for 30 minutes.
1 can red lentils 4. Adjust seasonings, let cool a little. Pour soup to
a blender or a food processor, blend until
2 teaspoons dried sage
smooth. Serve.
5 cups vegetable broth
Salt, black pepper, to taste
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