12 PROTEIN-RICH VEGAN RECIPES
|
|
- Augusta Dawson
- 5 years ago
- Views:
Transcription
1 12 PROTEIN-RICH VEGAN RECIPES
2 CONTENTS INTRODUCTION 3 01 What are proteins and why does our body require them 3 02 How much protein do you require on a daily basis? 4 03 The differences between plant and animal proteins 5 04 Protein-rich plant foods 6 RECIPES 7 01 BROWN RICE PROTEIN IN THE MIX SMOOTHIE 8 02 THE PURPLE DOZEN SMOOTHIE 9 03 TRAINING BAR HOT CHOCOLATE WITH CAULIFLOWER ENERGY PUDDING SAY CHEESE-CAKE SMOOTHIE CHARD SMOOTHIE SUNNY CHIA PUNCH POWER PROTEIN SPORT SMOOTHIE BOYS FROM BRAZIL SMOOTHIE LAYERED BREAKFAST BOUNTY NUTS 18 2
3 INTRODUCTION People in the UK are eating less meat than ever before. And, the news that a high meat consumption may increase the risk of colon cancer isn t the only reason. Indeed, an increasing number of Brits are switching to a vegetarian or vegan diet in order to do their bit for the environment and contribute to animal welfare. However, animal products such as meat, eggs and dairy products are an important source of protein. If you re currently considering eating less meat or becoming a full time vegetarian or vegan, you re likely wondering how you ll still be able to obtain your daily protein requirement. This e-book contains 12 delicious vegetarian protein-rich recipes that ll ensure you receive sufficient quality nutrients from your daily diet. 01 WHAT ARE PROTEINS AND WHY DOES OUR BODY REQUIRE THEM Proteins are comprised of amino acids and are predominantly found in animal food products, such as meat, fish and eggs. Plant products also contain proteins, including vegetables, legumes and seeds. There are twenty different amino acids present in the human body, twelve of which can be manufactured by the body itself. These are known as non-essential amino acids. You must extract the other eight amino acids, the so-called essential amino acids, from your daily diet. The majority of animal proteins contain every essential amino acid, and are thus referred to as complete proteins. Plant proteins also contain all eight essential amino acids, but as they are usually present in extremely low quantities, these are known as incomplete proteins. In fact, the only plant foods that contain all eight essential amino acids in sufficient volumes are quinoa, hemp seeds, buckwheat and blue green algae (e.g. spirulina and chlorella). The amino acids found in plant-based products are of the same quality and can be just as effectively absorbed by the human body as those found in animal-based products. Amino acids from proteins are crucial for all round good health; they re responsible for your body s metabolic processes for instance, and play a role in the manufacture of tissue, hormones, enzymes, antibodies, carrier proteins and other important protein structures. A lack of protein can result in impaired enzyme and hormone production, and may lead to a degradation of structural proteins, meaning that vital bodily functions can no longer perform at an optimum. Unlike carbohydrates and fat, the human body cannot store proteins, so it s imperative that you obtain sufficient protein from your daily diet. 3
4 02 HOW MUCH PROTEIN DO YOU REQUIRE ON A DAILY BASIS? How much protein your body requires on a daily basis depends on your weight and how much you exercise: EXERCISE AMOUNT OF PROTEIN PER KILO OF BODY WEIGHT PER DAG Little or no exercise gram Light exercise (cycling, brisk walking, light weight training, etc.) 1.5 grams Moderate exercise (moderate strength training) 2 grams Intensive exercise (intensive training, professional athletes) 2.5 grams You can distribute your daily protein intake throughout the day (breakfast, lunch, dinner). It s always a good idea to start the day with a protein-rich breakfast, as this supplies your body with sufficient energy and will keep you going until lunch time. And, the first 30 grams of protein you consume on an empty stomach goes straight to your immune system. In addition, eating protein first thing in the morning enables your brain to create beneficial neurotransmitters that help to combat stress. 4
5 03 THE DIFFERENCES BETWEEN PLANT AND ANIMAL PROTEINS There are some important differences between plant and animal proteins. Plant foods generally contains less protein than animal foods, which means that you have to consume far more of them in order to obtain the same amount of protein. And, as you may have read in Chapter 1, vegetable proteins contain less essential amino acids. If you plan to enjoy a totally vegan diet, you ll therefore need to ensure that you eat sufficient quantities of plant foods containing all essential amino acids, such as quinoa, hemp seeds, buckwheat and blue green algae. Make sure that you also combine different types of protein-rich plant foods into one meal (for example, combine beans, lentils or peas with brown rice). Finally, plant proteins are also less readily digestible than animal proteins. Vegetable proteins do, however, benefit from a number of important advantages. Indeed, vegetable proteins: contain a variety of different nutrients (vitamins, minerals, fibre, etc.) are free from hormones/antibiotics nourish our body directly, rather than via an animal are better for the environment are better for animal welfare 5
6 04 PROTEIN-RICH PLANT FOODS There are many more protein-rich plant foods than you might think. The overview below reveals which protein-rich plant foods you can regularly add to your meals: FOOD SOURCE TYPE OF FOOD PROTEIN CONTENT (PER 100 GRAMS) Brown rice protein powder Protein powder 78.9 g Chlorella Blue green algae 57 g Spirulina Blue green algae 57 g Hemp seeds Seeds 34.4 g Hemp protein powder Protein powder 49 g Pine nut seeds Seeds 27.0 g Sunflower seeds Seeds 27.0 g Lima beans Legume 21.5 g Sesame seeds Seeds 20.9 g Almonds Nuts 19.5 Cashew nuts Nuts 18.5 g Quinoa Pseudo grain 16.2 g Chia seeds Seeds 16 g Walnuts Nuts 14.4 g Hazelnuts Nuts 14.2 Brazil nuts Nuts 14.0 g Oatmeal Gluten free grain 13.1 g Fermented soya (e.g. tempeh) Legume 12.0 g Buckwheat Gluten free grain 10.4 Lentils Legume 10.0 g Macadamia nuts Nuts 9.0 g Rice cakes Rice 8.0 g Kidney beans Legume 7.8 g Brown beans Legume 7.6 g Chickpeas Legume 7.5 g Seaweed Vegetable 6.0 g Rice noodles Rice 5.0 g Peas Legume 4.5 g Broad beans Legume 4.5 g Amaranth Pseudo grain 4 g Broccoli Vegetable 3.3 g Avocado Fruit 2.6 g Spinach Vegetable 2.5 g 6
7 RECIPES 7
8 01 BROWN RICE PROTEIN IN THE MIX SMOOTHIE Pop all of the ingredients into a blender and blitz until smooth. 1 scoop of protein powder (e.g. Superfoodies Wholegrain Brown Rice Protein Powder) 1/2 avocado 1 small handful of blueberries 1 small handful of red berries 1 small handful of blackberries A large glass of water A generous dash of lemon juice 7 large fresh mint leaves 8
9 02 THE PURPLE DOZEN SMOOTHIE Pop all of the ingredients into a blender and blitz until smooth. 200 ml almond milk 50 ml water 12 frozen blueberries 12 blackberries 12 small mint leaves 12 cm cucumber 12 cm courgette 1 scoop of protein powder 9
10 03 TRAINING BAR Place all of the ingredients into your food processor and thoroughly mix. Next line a cake tin or small baking dish with baking paper. Add in the mixture and press down firmly (until approx. 1 cm thick). Place into the fridge for one hour to set and then cut into bars. Wrap in baking paper and store in your fridge in a tightly sealed container. 70 grams raw pistachio nuts 70 grams raw, unpeeled hazelnuts 90 grams pitted Medjool dates (cut into pieces) 45 grams dried figs (remove hard bit of stem at the tip and then cut into pieces) 40 grams desiccated coconut 1 tbsp. cacao nibs 1 tbsp. extra virgin coconut oil A pinch of sea salt 10
11 04 HOT CHOCOLATE WITH CAULIFLOWER Pop all of the ingredients into your blender and add in the cauliflower at the very last moment (whilst still warm). Process until smooth and creamy. 250 ml rice milk 200 grams steamed cauliflower 2 tbsp. raw cacao powder 2 tbsp. cacao nibs 2 tbsp. maple syrup 1 tbsp. cashew nut paste 1 tsp. vanilla powder 11
12 05 ENERGY PUDDING Place all of the ingredients into your food processor and finely blend. Pour in 250 ml of hot water and process until creamy (make sure the lid is firmly secured). Leave the mixture to soak for 5 minutes. Serve in a bowl and top with raisins, ground cinnamon and your choice of fresh fruit. 25 grams walnuts 2 tbsp. desiccated coconut 1 tbsp. chia seeds 1 tbsp. pumpkin seeds 1 tbsp. linseeds 1 tsp. cinnamon powder A pinch of salt 2 tbsp. of raisins 1/2 tbsp. ground cinnamon Your choice of sweet fruit 06 SAY CHEESE-CAKE SMOOTHIE Pop all of the ingredients into a blender and blitz until smooth. 250 ml water 1 scoop Superfoodies Wholegrain Brown Rice Protein Powder 5 tbsp. lemon juice 3 pitted Medjool dates 2 tbsp. raw cashew nuts 1 banana 1/2 tbsp. lucuma powder 1/2 tbsp. vanilla powder A pinch of sea salt 12
13 07 CHARD SMOOTHIE Pop all of the ingredients into a blender and blitz until smooth. 1 generous handful of chard 1 scoop of protein powder 2 kiwi's 2 fresh figs A small handful of mixed seeds 1 tsp. extra virgin coconut oil Water as required 13
14 08 SUNNY CHIA PUNCH Pop the chia seeds into a bowl, pour in the orange juice and leave to soak for 10 minutes. Stir occasionally and, meanwhile, slice the strawberries. Finally stir the fruit, cacao nibs, raisins, sunflower seeds and protein powder into the chia seeds before serving. 40 grams chia seeds The juice from 1 orange 5 strawberries 2 tbsp. of raw cacao nibs 1 tbsp. sunflower seeds 1 scoop of protein powder 14
15 09 POWER PROTEIN SPORT SMOOTHIE Pop all of the ingredients into a blender and blitz until smooth. 250 ml coconut water 1 tbsp. vanilla protein powder 1/2 tbsp. raw cacao powder 1/2 tsp. acai powder 1/2 tsp. guarana powder 15
16 10 BOYS FROM BRAZIL SMOOTHIE Pop all of the ingredients into a blender and blitz until smooth. 250 ml almond milk 7 Brazil nuts 3 pitted Medjool dates 1 tbsp. hemp protein 1 tbsp. raw cacao powder 1 tbsp. cacao nibs 1 tsp. maca 16
17 11 LAYERED BREAKFAST Pop the nuts, seeds and oats into your blender and blend until coarse. Set this aside. Next blend the cream ingredients until smooth. Spoon half of the nut, seed and oat mixture into a bowl. Cover with cream. Finish with the remaining nut, seed and oat mixture, and top with fresh fruit of your choice. for the basis 5 walnuts 2 tbsp. oats 5 brazil nuts 2 tbsp. pumpkin seeds 2 tbsp. sunflower seeds 1 tbsp. freshly ground linseeds Your choice of fresh fruit for the cream 1 tsp. fresh vanilla 1/3 cup raw cashew nuts 1/4 cup water 17
18 12 BOUNTY NUTS Place all of the base ingredients into a bowl and thoroughly mix. Line a rectangular plastic container with cling film, spoon in the mixture and spread until smooth. Pop the tray into your freezer for fifteen minutes. Place all of the coconut layer ingredients into a small bowl, mix thoroughly and then spread over the semi-set base. Press down firmly and place back into the freezer. Meanwhile, prepare the chocolate topping. Melt the cacao butter in a bain-marie, add in the cacao and lucuma powder, and then stir until smooth. Now remove the frozen coconut bars from the freezer. Finally, pour the chocolate over the coconut bars and place back into the freezer to set. Thaw for 10 minutes prior to consumption. (8 BARS OR 12 SQUARES) for the base 125 ml almond paste or chunky peanut butter 2 tbsp. coconut oil A pinch of salt for the coconut layer 35 grams desiccated coconut 3 tbsp. melted coconut oil 2 tbsp. almond flour 1 tbsp. honey 1/2 tsp. vanilla powder of 2 tsp. vanilla protein powder A pinch of salt for the chocolate 85 grams cacao butter 25 grams raw cacao powder 1 1/2 tbsp. lucuma powder 18
SUPER ELIXIR SWAP. recipe book. boost metabolism & increase energy. STRAWBERRY VANILLA SMOOTHIE Super nutritious
SUPER ELIXIR SWAP recipe book STRAWBERRY VANILLA SMOOTHIE Super nutritious From @gatherandfeast recipes to lighten up, boost metabolism & increase energy Strawberries Mixed berries Organic almond milk
More informationsuperfood super snacks
superfood super snacks superfood super snacks Sometimes it s hard to find time to get the right nutrition. We all lead busy lives and quite often have to make compromises in our diet. It s refreshing to
More informationThe Healthy Eating Jo
The Healthy Eating Jo Signature Collection 23 Presented bysugar free recipes I get up at about 5:45 every morning, get ready for work, prepare breakfast for the kids, grab my breakfast (and take a sneaky
More informationCOOKIES, MUFFINS & BARS. Created by Mama Recharged
COOKIES, MUFFINS & BARS Created by Mama Recharged Double Chocolate Black Bean Cookies 10 ingredients 25 minutes 10 servings 1. Preheat oven to 375. Line a baking sheet with parchment paper. 2. Measure
More informationIndividual 7- Day Meal Plan week 1
Individual 7- Day Meal Plan week 1 Breakfast Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Millet with Carrot Smoothie Oatmeal with Buckwheat- Ric Strawberries Berries Pancakes Oatmeal with Berries Quinoa
More informationI strongly believe physical/emotional health is directly linked to what we eat and live our lives.
I strongly believe physical/emotional health is directly linked to what we eat and live our lives. Superfoods allow me to prepare quick and nutritious meals for myself and my family and I hope the LBH
More informationCHOCOLATE-COVERED ALMOND These delicious little no bake energy bites are the perfect healthy snack!
CHOCOLATE-COVERED ALMOND These delicious little no bake energy bites are the perfect healthy snack! PREP: 15 MINS TOTAL: 15 MINS YIELD: ABOUT _ 14-16, 1 ENERGY BITES Example: 4t e1t+1t. 1 cup ground (dry)
More informationMighty Matcha Recipe Book
Mighty Matcha Recipe Book Matcha Chocolate Shake Serves 2 Vegan 1 cup spinach 1 cup almond milk 2 large frozen bananas 2 tsp. Mighty Matcha Green Tea Powder 2 medjool dates, pitted ½ tsp. vanilla paste
More informationWEEK two RECIPES. beetspulseandthyme.co.uk
WEEK two RECIPES MORNING Gluten Free Granola 50g GF oats 50g coconut flakes 50g almond flakes 25g pumpkin/sunflower seeds/pine nuts mix 25g hemp seeds 2 tbsp melted coconut oil 1 heaped tsp cinnamon Scatter
More information!!! Raw Food Recipes. Raw Vegan Ranch Dressing
Raw Vegan Ranch Dressing 1½ cups soaked cashews 1 cup filtered water 3 tbsp lemon juice ⅓ cup apple cider vinegar ⅓ cup extra virgin olive oil 3 tbsp agave 2 cloves garlic 1 tsp garlic powder 3 tsp onion
More informationOur 15 Favourite BLISS BALL RECIPES. All simple to make at home Suitable for adults & kids Packed full of goodness
Our 15 Favourite BLISS BALL RECIPES All simple to make at home Suitable for adults & kids Packed full of goodness website email shop facebook or call us on 1300 301 172 Contents ALL RIGHTS RESERVED. This
More informationRECIPES SMOOTHIES. Very Berry Breakfast Smoothie (Serves 1) Detox Smoothie (Serves 1)
RECIPES Here is a selection of easy and delicious hormone-balancing recipes taken from my 30 Days to Happy Hormones online course. Try them on your family too; they ll be surprised how tasty they are!
More information5 Day Raw Food Cleanse
5 Day Raw Food Cleanse Restore Health and Cleanse your system with the power of plants. Be Naturally Fit May 22-26th "1 5 Day Raw Food Cleanse You are what you eat. Well, the real truth is that we are
More informationNut-Free Raspberry Balls
Nut-Free Raspberry Balls 70g (½ cup) rolled oats or toasted sunflower seeds 80g (1 cup) desiccated coconut ½ cup frozen raspberries 2 tbsp sweetener (rice malt syrup or maple syrup) Zest of one lemon (optional)
More informationBanana Chocolate Cake
Vegan Snacks Banana Chocolate Cake 2 cups all- purpose flour; 1 cup sugar; 1 tsp baking powder; 1/2 tsp baking soda; 1 tsp salt; 1/2 tsp ground cinnamon; 1/2 tsp ground nutmeg; 1/2 tsp ground cloves; 1/2
More informationTABLE OF CONTENTS. Raw Snickers Cake Raw Chocolate Cheesecake Rocky road inspired slice Raw peppermint slice...
TABLE OF CONTENTS Raw Snickers Cake... 3 Raw Chocolate Cheesecake... 5 Rocky road inspired slice... 7 Raw peppermint slice... 9 Raw (almost) cherry ripe slice... 11 Raw cashew and date bars... 13 Raw key
More informationAbigail's Meal Plan. Created by That Clean Life
Abigail's Meal Plan Created by That Clean Life Abigail's Meal Plan 5 days Mon Tue Wed Thu Fri Breakfast Zucchini Bread Overnight Oats Zucchini Bread Overnight Oats Zucchini Bread Overnight Oats Chocolate
More informationVegan Challenge. Breakfast. Recipes. Oatmeal. Avocado Toast. Green Monster Pancakes. Instructions:
WWW.FITMOMMA.COM Vegan Challenge Breakfast Oatmeal 1 ¾ cup water 1 cup rolled oats 1 tbsp chia seeds 1 tbsp hemp seeds ¼ cup raisins Instructions: Bring the water to a boil, add rolled oats, chia seeds,
More informationRaw Food. With Susanna Amalia. Nutritionist - Certified Raw Food Coach. NES Practitioner. Certificate IV Trainer and Assessor
Raw Food With Susanna Amalia Nutritionist - Certified Raw Food Coach NES Practitioner Certificate IV Trainer and Assessor www.youthjoyrawfood.com Medicinal Raw Recipe Daily Green Juice 2 organic cucumbers
More informationBreakfast. I know. there is no time for breakfast, you have minus three seconds to get ready and do not have time for this inconvenience.
Breakfast To eat or not to eat that is the question? Well I am a very big advocate of breakfast, because this is what works for me. I wake up hungry and look forward to a decent breakfast. I know those
More informationHungry Hottie Eating Plan For Diet-Free Permanent Weight Loss
Hungry Hottie Eating Plan For Diet-Free Permanent Weight Loss In a nutshell, a Hungry Hottie focuses on eating a whole food, plant-based diet of mouthwatering foods that she s prepared with love and mindfulness
More informationWEEK FOUR RECIPES. beetspulseandthyme.co.uk
WEEK FOUR RECIPES Hormone Balancing Smoothie 1 banana 1 tsp maca 1 tsp ashwaghanda 1 tsp cacao handful of pumpkin seeds 1 tbsp ground flax 1 tbsp pea protein 1 cup almond milk Blitz in a blender and serve
More informationPEANUT BUTTER, OAT & CURRANT BITES
PEANUT BUTTER, OAT & CURRANT BITES MAKES 30 BALLS INGREDIENTS Oats 110g Dried currants 250g Smooth peanut butter 120g Ground cinnamon ½1 tsp Water 2 to 3 tbsp METHOD 1. Mix all ingredients together in
More informationMATCHA PROTEIN SHAKE
MATCHA ENERGY BALLS 15 MINS 20 MINS 14 BALLS - ¾ cup of cashews* - ¼ cup of pistachios* (shelled) - ¼ cup of pistachios* (chopped) - 10 pited dates - ¼ cup of shredded coconut - 1 tbsp coconut oil (melted)
More informationPROTEINS (VEGETARIAN) Dr. Donna F. Smith
The following is a list of vegetarian combinations, which provide complete proteins, when eaten in the same meal. For example, eating each of the foods listed in each row below at the same meal. For example:
More informationRecipes Week #4. Make a couple batches and try different amounts on each batch and see what you prefer.
Recipes Week #4 HOME-MADE GRANOLA Ingredients: Oven at about 325 (The amounts of each do not matter, if you have not made this before maybe try a smaller batch first) Whole oats Muesli mix (optional or
More informationDelicious Breakfast & Snack Recipes
Delicious Breakfast & Snack Recipes Fast, healthy meals & snacks in minutes! -By Mark Woodgate Holistic Health Coach & Body Transformation Specialist Body Blueprint Personal Training www.bodyblueprint.co.nz
More informationRecipes from the Internet Photos my own. November 2015 Volume 10 Issue 10 by ALMA PRETORIUS
Recipes from the Internet Photos my own November 2015 Volume 10 Issue 10 by ALMA PRETORIUS alma@xcentricideas.co.za www.xcentricideas.co.za Dates - Health Facts Dates are free from cholesterol and contain
More informationVEGAN RESET. Recipes
VEGAN RESET Recipes PAPAYA BANANA HEMP SMOOTHIE 2 frozen bananas 1 small papaya (without the seeds) 1 cup cashew milk 1 tbsp hemp seed 1. Blend all ingredients until smooth and top with some more hemp
More informationVEGAN MEAL PLAN. The guide to getting the bikini body you have always wanted. STOP dreaming, START achieving!
s e n i l e d i u s y G h g s N A n e i w t! a E n a e Cl VEGAN MEAL PLAN The guide to getting the bikini body you have always wanted STOP dreaming, START achieving! Clean Eating Vegan Foods While a vegan
More informationWomen's Hormone Balancing Diet
Women's Hormone Balancing Diet Women's Hormone Balancing Meal Plan by Melissa Holloway C.H.N. www.melissaholloway.com Mon Tue Wed Thu Fri Sat Sun Chocolate Cauliflower Shake Chocolate Cauliflower Shake
More information1 2 W E L L E S L E Y S T W E S T. T O R O N T O O N F I L L I N G, E N E R G I Z I N G & H E A L T H Y BREAKFAST IDEAS
1 2 W E L L E S L E Y S T W E S T. T O R O N T O O N 4 1 6-9 2 0-2 7 2 2 F I L L I N G, E N E R G I Z I N G & H E A L T H Y BREAKFAST IDEAS R E C O M M E N D E D B Y D R. K A T E M C L A I R D N D banana
More informationNourishing Beverages
Nourishing Beverages During cancer treatment, it is important to eat well to maintain your energy level and to help your body heal. There may be times during treatment when your appetite is decreased or
More informationWhole Food Plant Based Diet for Cancer Prevention
Bareroots Natural Health and Yoga Centre Whole Food Plant Based Diet for Cancer Prevention Plant Based Diet for Cancer Prevention Feel free to substitute grass fed, free range, organic meat and eggs if
More informationEating for Happiness Program. Created by In Balance Pilates
Eating for Happiness Program Created by In Balance Pilates Eating for Happiness Program In Balance Pilates Enjoy our plan for Eating for Happiness! Get more ideas and resources when you sign up at www.inbalancepilates.ca
More informationThe chocolate. cleanse riot. By Marfigs Munchies
The chocolate cleanse riot By Marfigs Munchies Table of contents Morning shake... 1 Baked choc chip morning oats... 2 Banana choc breakfast bars... 3 Pancakes... 4 Chocolate chickpea granola... 5 Chocolate
More informationRaw Food Scotland. Recipes.
Raw Food Scotland Recipes www.rawfoodscotland.com Welcome to the Raw Food Scotland Recipe booklet! This booklet contains over 40 simple raw food recipes as featured on the Raw Food Scotland blog that I
More informationGET YOUR GLOW Stock Your Freezer
GET YOUR GLOW Stock Your Freezer Alright!!! We are ON! It s KICKSTART TIME! So here s the deal: I need you to prepare a few recipes up front to stock your Freezer with some of the good stuff. This is going
More informationIndividual 7- Day Meal Plan week 2
Individual 7- Day Meal Plan week 2 Breakfast Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Oatmeal with Oatmeal with Carrot Smooth berries berries NEW! Orange Smoothie Quinoa with banana and blueberries NEW!
More informationNutrition to help your child heal after a burn
Nutrition to help your child heal after a burn Why is nutrition important for healing burns? Good nutrition is important after a burn and your child will need to get enough protein, calories, fluids, vitamins
More informationCHANGE YOUR SHAPE - TRANSFORM YOUR HEALTH. SLIMPLICITY 7 Day Bonus Menu Planner and Recipe Sheets
SLIMPLICITY PROGRAMME CHANGE YOUR SHAPE - TRANSFORM YOUR HEALTH SLIMPLICITY 7 Day Bonus Menu Planner and Recipe Sheets 7 Day - menu planner Please note that all eggs/fish used in these menus should be
More informationBeyond. Organic Greens Made Easy. Our Passion For Health! Scan here for more info on Beyond Greens
Beyond Organic Greens Made Easy Our Passion For Health! When it comes to health & nutrition we believe it shouldn't be a chore. Our inspiration was built on our love for Beyond Greens, a powdered blend
More informationAdvanced Diploma in Sports & Exercise Nutrition. Recipe Book
Advanced Diploma in Sports & Exercise Nutrition Recipe Book Protein Banana Pancakes (4 servings) 3 ripe bananas, medium 1 scoop vanilla casein protein powder ½ teaspoon baking powder 50g oats 1 teaspoon
More informationDay 1 Day 2 Day 3 Day 5 Day 5 Day 6
Day 1 Day 2 Day 3 Day 5 Day 5 Day 6 Breakfast Pear & Pecan Breakfast Quinoa Pear & Pecan Breakfast Quinoa Pear & Pecan Breakfast Quinoa Green Apple Cinnamon Smoothie Green Apple Cinnamon Smoothie Triple
More informationChristmas TREATS THE WHOLE FAMILY WILL LOVE
10 9 Christmas TREATS THE WHOLE FAMILY WILL LOVE 9 Christmas TREATS THE WHOLE FAMILY WILL LOVE The festive season can be an indulgent time when it comes to eating. But our top ten healthy snacks will keep
More informationRecipe Book. Recipes for all meals or snacks which are highlighted in the weekly meal plans can be found here
Recipe Book Recipes for all meals or snacks which are highlighted in the weekly meal plans can be found here Overnight Oats Servings: 1 Prep Time: 2 mins 50g porridge Oats 150ml milk or water or a combination
More informationWINTER. Nutritious. Warmers
WINTER Nutritious Warmers Curves Complete provides recipes for meals that are nutritious and well-balanced. The recipes provide Curves Complete members with a variety of meal options and these recipes
More informationWeekly gluten free meal plan
Weekly gluten free meal plan BREAKFAST 1 Berry green smoothie BREAKFAST 2 Blueberry oatmeal bake BREAKFAST 3 Eggs with herbs MEAL 1 Maple pecan salmon with roasted broccoli MEAL 2 Loaded baked sweet potato
More informationVEGGIE DIET. without cow DIET VEG-HEADS PRINT THIS OUT FOLLOW IT LOSE WEIGHT. The Circuit Factory - vegetarian DIET
without cow DIET VEG-HEADS PRINT THIS OUT FOLLOW IT LOSE WEIGHT Welcome OUr plant eating, animal loving friends: So... you are one of those weirdos that doesn t eat meat. Don t worry, we ve got you covered.
More informationTHE NEOSHAPE MEAL PLAN GUIDE
THE NEOSHAPE MEAL PLAN GUIDE THE NEOSHAPE DIET The aim of the Neoshape diet plan, is to provide a calorie restricted diet, which still provides you with all the vitamins and minerals you need to maintain
More informationShake, blend + cook with Bodyism
Shake, blend + cook with Bodyism 18 new and improved recipes using Bodyism supplements to optimise your health, heal your gut and help burn fat These recipes will transform your January. Hi guys. I m delighted
More informationAdvanced Nutrition. Detox Recipe Book. GroundedNutrition
Advanced Nutrition Detox Recipe Book GroundedNutrition Advanced Nutrition Detox Recipe Book Grounded Nutrition 2014 Copy right We are thrilled that this book is in your possession! No one owns this information
More informationWEEK 3 CLASSIC 1500 calorie plan. DAY 1 TOTAL MACROS Protein: 106.3g Carb: 134.2g Fat: 72.8g Fibre: 28.5g Net Carb: 105.7g Sugar: 68.
WEEK 3 CLASSIC 1500 calorie plan DAY 1 TOTAL MACROS Protein: 106.3g Carb: 134.2g Fat: 72.8g Fibre: 28.5g Net Carb: 105.7g Sugar: 68.2g Calories: 1494 PRE-BREAKFAST -1 glass (500ml) of room temperature
More informationP W 1 P R O T E I N Cookbook
PW1 PROTEIN Cookbook Table of Contents 04. Cold Brew Coffee Smoothie 05. Nut Butter Blend 06. Berry Blend 07. Chocolate Veg Smoothie 08. Pumpkin Spice Protein Smoothie 09. Coffee Orange Mocha 10. Chocolate
More informationFATS & OILS FRUIT LIQUID BASE NUT & SEEDS
FATS & OILS Butter, melted (if you can tolerate dairy) Coconut butter Coconut oil, melted Ghee (clarified butter) Olive oil Macadamia oil Avocado oil Tahini (sesame paste) LIQUID BASE Almond milk Cashew
More information! VIA SANA WELLNESS These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat,
!1 2017 VIA SANA WELLNESS These statements have not been evaluated by the Food and Drug Administration. Contents INTRODUCTION... 3 WHY BREAKFAST IS IMPORTANT... 3 INCREASED ENERGY LEVEL... 4 INTAKE OF
More informationEAT CLEAN WITH THE REAL FOOD RD S. clean eating food list. (*include in each meal) serving size (average: grams protein)
EAT CLEAN WITH THE REAL FOOD RD S clean eating food list QUALITY PROTEINS (*include in each meal) serving size (average: 15-30 grams protein) organic eggs, chicken or duck (preferably pasture-raised),
More informationHOT & COLD DRINKS. beetspulseandthyme.co.uk
HOT & COLD DRINKS INFUSED WATER If you find it hard to drink plenty of water, try infusing it with fruit, cucumber, mint or lemon for a more tasty water. Keep old jars and tomato sauce bottles as these
More informationNUTRITIONAL DATA SMOOTHIES SNACKS THE NOTORIOUS G.R.E. V GF
CALORIES SATURATED CARBS FIBRE SUGARS IRON SMOOTHIES THE NOTORIOUS G.R.E. V GF 86 1 0 0 74 18 4 8 3 303 73 1214 2 spinach, kale, cucumber, parsley, celery,, chia, coconut water + pineapple PEACHES + GREEN
More informationVegetarian Recipes. Your Favorite Berries, Fruit & Nuts (Serves 1)
Vegetarian Recipes Your Favorite Berries, Fruit & Nuts (Serves 1) In a bowl, combine your favorite fresh or frozen berries (blueberries, strawberries, raspberries) with your favorite fruit (i.e. banana,
More informationDISCLAIMER. To find out how many calories you need each day, you can use the following tool:
MEAL PLAN WEEK 4 DISCLAIMER This meal plan is meant to serve as guidance only, you do not need to follow it strictly. Feel free to adjust the plan as you see fit. Each day contains approximately 2,000
More informationBreakfast. Lunch. Snack 1. Dinner. Snack 2. Chickpea Waldorf. Grapes & Almonds. Banana with Peanut. Powerhouse Veggie
Mon Tue Wed Thu Fri Sat Orange Immunity Booster Orange Smoothie Immunity Booster Sweet Smoothie Cherry Steel Cut Oats Sweet Cherry Steel Cut Oats Sweet Cherry Steel Cut Oats Sweet Cherry Steel Cut Oats
More informationHIGH CALORIE MEAL PLAN. Each recipe serves one person
HIGH CALORIE MEAL PLAN Each recipe serves one person DAY ONE 3870 kcal BREAKFAST: PORRIDGE WITH BLUEBERRIES LUNCH: BLACK BEAN SALAD DINNER: RICE PEANUT NOODLES SNACKS TO ENJOY THROUGHOUT THE DAY: 3 WHOLEMEAL
More informationNote: For gluten or wheat free recipes, please ensure all ingredients are gluten or wheat free.
CHOCOLATE 16 delicious recipes that combine the goodness of nutritious, wholefood ingredients with the decadence of Healtheries 99% Sugar Free or No Added Sugar Chocolate. INDEX Raspberry Chocolate & Vanilla
More informationFollow our simple plant-based meal plan that will have you covered each Monday! Mix and match the dishes to keep things interesting
Follow our simple plant-based meal plan that will have you covered each Monday! TIP: TIP: Mix and match the dishes to keep things interesting Switch up the grains and plant proteins according to your taste
More informationEasy Peasy Slow Cooker Program. Created by St. Jude Wellness Center
Easy Peasy Slow Cooker Program Created by St. Jude Wellness Center Easy Peasy Slow Cooker Program St. Jude Wellness Center Hi everyone! With Christmas and New Years right around the corner, I think we
More informationMeal Prep Sunday Program. Created by St. Jude Wellness Center
Meal Prep Sunday Program Created by St. Jude Wellness Center Meal Prep Sunday Program St. Jude Wellness Center Let's get back to basics shall we? This simple 5-day meal plan is set up to have repeat meals
More informationiron rich foods veet karen Iron rich foods
iron rich foods veet karen Iron rich foods 2014 www.veetscuisine.com.au 1 A note from Veet Iron rich Rich foods Foods 2014 www.veetscuisine.com.au 2 My personal story with iron Veet Iron rich Rich foods
More informationDay Day Day Day
CONTENTS Day 1... 3 Breakfast... 3 CHOCOLATE smoothie... 3 Lunch... 4 HERB SALAD... 4 Dinner... 5 Tomato & Cucumber Salad with Maple Baked Chicken... 5 Day 2... 6 Breakfast... 6 Grain Free Oatmeal... 6
More informationGo Green 5 Day Challenge. Created by Nutrition By Andrialyn
Go Green 5 Day Challenge Created by By Andrialyn Go Green 5 Day Challenge 5 days Mon Tue Wed Thu Fri Green Smoothie Muffins Green Egg Scramble Avocado Toast with Cottage Cheese & Tomato Green Smoothie
More informationI000W Liquidiser. Recipe Booklet BTGW845
I000W Liquidiser Recipe Booklet BTGW845 Smoothies & Shakes Contents Power Puncher Vitality Bonanza Antioxidant Amore Mint Mania Soother Gourmet Gazpacho Green Machine Rise & Shine Citra Sational Protein
More informationFree 5 Day low FODMAP/Gut Health Menu from Ignite Nutrition Inc.
Free 5 Day low FODMAP/Gut Health Menu from Ignite Nutrition Inc. 5 days Mon Tue Wed Thu Fri Peanut Butter Cup Overnight Oats LOW FODMAP Kiwi Green Smoothie Peanut Butter Cup Overnight Oats LOW FODMAP Kiwi
More informationPage 1
www.dontwastethecrumbs.com Page 1 Recipe #1: Double Chocolate Almond Protein Bar ¼ cup dates ¼ cup almonds ¼ cup hemp seeds ½ tsp almond extract ½ tsp vanilla extract 1 tsp unsweetened cocoa powder 1 Tbsp
More informationTHE DANIEL PLAN GOOD FOODS LIST
THE DANIEL PLAN GOOD FOODS LIST Food glorious food. Eating is simply one of life s greatest pleasures. Stocking your pantry and refrigerator with healthy choices is a practical first step in your journey
More informationSample Meal Plan - Clinic Copy. Created by
Created by 7 days Mon Tue Wed Thu Fri Sat Sun Breakfast Caramelized Banana & Almond Oatmeal Spinach and Sweet Potato Egg Muffins Caramelized Banana & Almond Oatmeal Spinach and Sweet Potato Egg Muffins
More informationHoliday Dishes. Made by Sunfoodies Like You! 2018 Sunfood Superfoods
12 Unique & Plant-Based Holiday Dishes Made by Sunfoodies Like You! 2018 Sunfood Superfoods Superfood Pear Breakfast Bowl Servings: 2 Bowls 2 large frozen bananas 2 Tbsp gluten-free oats 1/2 cup coconut
More informationHigh Fibre Diet. There are different kinds of dietary fibre with different functions in the body:
What is fibre? Dietary Fibre is the edible part of plants that escapes digestion in the small intestine, passing through to the large bowel where it is mostly broken down by bacteria. Different types of
More informationMeal 1 Meal 2 Meal 3
Meal Plan: BBQ Favorites Inspiration: Barbecue party favorites, plant-based and totally healthy Meal 1 Meal 2 Meal 3 Tempeh Super BBQ burger (p. 2) Homemade bbq sauce (p. 3) Balsamic loved grilled veggies
More informationNUTRITIONAL DATA SMOOTHIES SNACKS THE NOTORIOUS G.R.E. V GF PEACHES + GREEN V GF
CALORIES SATURATED CARBS FIBRE SUGARS IRON SMOOTHIES THE NOTORIOUS G.R.E. V GF 88 76 8 9 7 89 spinach, kale, cucumber, parsley, celery,, chia, coconut water + pineapple PEACHES + GREEN V GF 8 5 97 5 5
More informationOctober 2-8 Meal Plan
October 2-8 Meal Plan Welcome to the WonderMamas Plant-based meal plan! Here is how it works: We Meal Prep on Sunday and begin our eating on Monday! We provide Breakfast, AM Snack, Lunch, PM Snack, Dinner
More informationDrew Baird`s HEALTHY SNACKS and Desserts
Drew Baird`s HEALTHY SNACKS and Desserts We ve put together a collection of nutritious snacks and healthy versions of your favourite treats! Including snacks throughout the day is a great way to keep you
More informationSMOOTHIES. Super Peanut Butter Pro
SMOOTHIES Super Peanut Butter Pro Description: This recipe is a smooth blend of almond milk and protein with a rich cocoa flavor, containing Maca and Super Mushrooms from our Super Fuel! BōKU Super Fuel,
More informationGet EmPlantPowered. AKA (AshleyKoffApproved) Nutrition Pit Stops (ie Eating Occasions)
Get EmPlantPowered AKA (AshleyKoffApproved) Nutrition Pit Stops (ie Eating Occasions) For servings & nutrient groups visit www.ashleykoffapproved.com/nutritionplan For AKA product brand names visit http://www.ashleykoffapproved.com/ak-list/healthy-grocery-list-planner/
More informationHealthy Make-Ahead Breakfast Recipes. Recipes and Photographs by Kelly Roenicke
Healthy Make-Ahead Breakfast Recipes Recipes and Photographs by Kelly Roenicke Healthy Make-Ahead Breakfast Recipes Copyright 2016 by Kelly Roenicke All rights reserved. No part of this publication may
More informationQuinoa Recipes. Quinoa Chenopodium Quinoa. Prepared by IncaNorth Marketing
Quinoa Recipes Quinoa Chenopodium Quinoa Prepared by IncaNorth Marketing What is Quinoa If you are looking for a nutritious alternative to meat or want to bring variety to your diet that is delicious,
More informationTable of contents. 50 Healthy Raw Desserts
Table of contents Almond Cherry Cookies _ 4 Almond Cupcakes with Chocolate Frosting _ 5 Apple Squares 6 Apricot Jam Bars _ 7 Apricot Pie 7 Avocado Lime Pie _ 8 Banana Coconut Squares _ 9 Banana Chocolate
More informationThese recipes are so simple, I ve tried to keep them under three. steps but still make sure that they taste good. Best of all, most of
recipes for new moms These recipes are so simple, I ve tried to keep them under three steps but still make sure that they taste good. Best of all, most of them will have enough leftovers to feed you for
More informationCityline Weight Loss Food Journal
Cityline Weight Loss Food Journal Name: Date: Hormonal steps to boost metabolism for days 1. Frontload your day - eat breakfast with protein 2. Eat protein rich foods at every meal 3. Eat 1 selection of
More informationMEALS & INGREDIENTS STEPS CALORIES PER SERVING EGG PRAWN FRIED RICE. heat.
28- DAY HEALTHY RAMADAN MEAL PLAN **Start Iftar by drinking at least 2 glasses of water and eating 2-3 dates. **Medjool Dates recipe here: https://youtu.be/xnm1dt1xbnq MONDAY Iftar (Watch Healthy Asian
More informationFor your health 2016/17
For your health 2016/17 Harmony of crushing power, high RPM and quality components for a great tasting smoothie. Technology used by pofessionals and masters of gastronomy. Using blenders G21 you can prepare
More informationCooking with Superfoods
Cooking with Superfoods by Sara Vance, CN! www.rebalancelife.com Superfood #1 chia seeds One of the most powerful superfoods, chia seeds are a rich source of ALA omega 3s, protein, calcium and iron. An
More information#MOMLIFE Kid-Friendly Program hannah@fitnessministry.ca Hey Mommas, I know what its like trying to get healthy and get your family on board. I have attached some recipes here for your munchkins and an
More informationContents. Chocolate Energy Pudding 4. Coconut Chocolate Truffles 5. Orange Coconut Fudge 6. Hemp Balls 7. Baked Pears 8
Contents Chocolate Energy Pudding 4 Coconut Chocolate Truffles 5 Orange Coconut Fudge 6 Hemp Balls 7 Baked Pears 8 Chocolate Chip Almond Cookies 9 Pistachio Halvah 10 Healing Turmeric Latte 11 YES! You
More informationHere are a few tips and tricks to help you make the best non-dairy milks:
1 How to Milk a Nut! Making your own non-dairy milks couldn t be simpler. All it takes is a tiny bit of prep stocking your pantry with your favorite nuts or seeds and a few simple handy tools to create
More informationFRIDGE & PANTRY STOCK
The Clean Eating Meal Plan is designed for busy, budget-conscious families. There are certain staples that if you simply keep them on hand, will make eating well very easy and more affordable! I list these
More informationWEEK #6 RECIPES. Healthy, Happy & Hot Program Week #6
WEEK #6 RECIPES Banana Bread Biscotti **This is not my recipe and I haven t tried it. I would like to and thought I would pass it on to you. Ingredients 1 cup raw almonds 1 Tbsp flax meal 1 ripe banana,
More informationHEALTHY RECIPES COOKBOOK From our Members 2018
HEALTHY RECIPES COOKBOOK From our Members 2018 1 Super Breakfast Smoothie Nick Clewer 1 Banana (an excellent source of potassium, vitamin B6, fibre and carbohydrate, and some vitamin C) Handful of Blueberries
More information100% Organic Raw Cold Pressed Juice
100% Organic Raw Cold Pressed Juice Our menu is 100% dairy free, gluten free & plant based @greenfarmjuicery #greenfarmlife 9514 Kenwood Rd Cincinnati, OH 45242 info@greenfarmjuicery.com greenfarmjuicery.com
More informationDirections: 1. Cook according to package instructions. 2. Remove from heat, then store in an airtight container in the fridge.
Meal Prep 1/2 - Day 7 Prepare the Millet (3 1/2 servings) 1 cup millet (dry) 1. Cook according to package instructions. 2. Remove from heat, then store in an airtight container in the fridge. Prepare the
More informationCooking with Hemp Heart Toppers. 10 Delicious and Simple Recipes. manitobaharvest.com
Cooking with Hemp Heart Toppers 10 Delicious and Simple Recipes manitobaharvest.com Cooking With Hemp Heart Toppers is filled with healthy recipes that are easy to make and taste delicious too. From breakfast
More information