2.0 WEEK 6 MUSCLE GAIN - PLANT PROTEIN
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THE PLC
2.0
TRANSFORM
WEEK 6
PLANT PROTEIN
MEAL PLAN
MUSCLE GAINTHE PLC
2.0
TRANSFORM
PLANT PROTEIN
MUSCLE GAIN
OUR TRANSFORM PLANT PROTEIN MUSCLE GAIN RECIPES ARE DESIGNED TO HELP YOU WITH CREATING EASY AND TASTY MEALS TO SMASH
ANOTHER GREAT WEEK! YOUR MAIN MEALS AVERAGE 600KCAL+ TO ENSURE WE'RE GETTING SUFFICIENT NUTRIENTS (AND PROTEIN) TO
FACILITATE THAT MUSCULAR GROWTH AND DEVELOPMENT WE'RE AFTER.
WHAT TO DO IF YOU NEED TO EAT MORE THAN 2200KCAL: THERE ARE TWO MAIN WAYS YOU CAN MANIPULATE YOUR CALORIES TO ENSURE
THAT YOU ARE CONSUMING THE ENERGY AND PROTEIN AND YOU NEED TO FACILITATE RECOVERY AND LEAN MUSCLE GROWTH.
1) ADD IN EXTRA SNACKS TO BUILD OUT THE EXTRA CALORIES YOU NEED.
THIS CAN BE A SIMPLE ADDITION OF A PROTEIN SHAKE (1 SERVE OF WPI PROTEIN = ~115KCAL AND 27G OF PROTEIN) OR DOUBLE UP ON THE
SNACKS ALREADY LISTED.
HOWEVER, YOU CAN ALSO BE SMART AND CHOOSE SNACKS THAT ARE HIGHER IN FATS OR CARBS IF THIS HIGHER RATIO IS WHAT YOU NEED.
E.G. PEANUT BUTTER AND NUTS ARE HIGHER IN FATS, BANANAS OR POPCORN ARE HIGHER IN CARBS. USE A CALORIE-TRACKING APP TO ASSIST
YOU WITH MAKING AN INFORMED DECISION.
2) THE SECOND OPTION IS THAT YOUR MAIN MEALS CAN ALSO BE EASILY ADJUSTED TO ACCOMMODATE ANY NECESSARY CHANGES THAT NEED
TO BE MADE, OR TO MAXIMISE BIGGER SERVING SIZES.
1. YOU CAN INCREASE OR REDUCE THE PORTION OF CARBOHYDRATES (GRAINS) WITH THE
FOLLOWING INFORMATION (ADJUST PORTION AS REQUIRED TO MAKE UP THE DESIRED EXTRA/REDUCED CALORIES
YOU NEED)
150G SPUD LITE/CARISMA POTATOES = 75KCAL
80G BASMATI RICE (= 1/2 CUP, COOKED) = 96KCAL
100G BROWN RICE (= 1/2 CUP, COOKED) = 110KCAL
40G SLICE OF RYE/SOURDOUGH BREAD = 102
2. YOU CAN ALSO INCREASE OR REDUCE THE PORTION OF FATS ALLOCATED (ADJUST PORTION AS REQUIRED TO MAKE
UP THE DESIRED EXTRA OR REDUCED CALORIES YOU NEED):
15G OF BUTTER = 108KCAL
65G OF AVOCADO = 104KCAL
1 TBSP EXTRA VIRGIN OLIVE OIL = 119KCAL
3. REVIEW YOUR SNACKS. YOUR CAN MAKE EASY ADJUSTMENTS TO YOUR TOTAL INTAKE BY SIMPLY ADJUSTING SOME
OF YOUR SNACKS FOR MORE CALORIE DENSE OR CALORIE LIGHT OPTIONS. IF YOU DON’T LIKE TO CONSUME DAIRY, I
HIGHLY SUGGEST SUPPLEMENTING YOPRO’S OUT FOR A PLANT-BASED PROTEIN POWDER INSTEAD I.E. TROPEAKA
AND HAVE 1 X SERVE INSTEAD.
4. IT IS UP TO YOU TO ADJUST THE RECIPES (IF REQUIRED), WITH EITHER ADDITIONAL/REDUCED CARBS, FATS OR
PROTEIN. IT ONLY REQUIRES SIMPLE MATHS AND WEIGHING OF YOUR FOODS TO GET THIS RIGHT. CROSS-CHECK
WITH A CALORIE TRACKING APP IF YOU ARE UNCERTAIN.
EMMA COOK, ACC SPORTS DIETITIANTHE PLC CHALLENGE WEEK 6 TRANSFORM 2.0 MUSCLE GAIN PLANT PROTEIN
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BREAKFAST
PEANUT BERRY PEANUT TOFU VEGGIE BERRY EGGS & AVOCADO BERRY
BUTTER OATS AVOCADO BUTTER OATS SCRAMBLE AVOCADO TOAST WITH AVOCADO
SMOOTHIE SMOOTHIE HALLOUMI SMOOTHIE
PROTEIN COBS POP’D
SNACK 1
SMOOSHED YOGHURT & COBS PRANA PROTEIN BANANA MUESLI BAR CHIPS & KOMBUCHA
PROTEIN BALLS POP’D CHIPS POWDER & YOGHURT & KOMBUCHA KOMBUCHA & APPLE
DECONSTRUCTED ROASTED DECONSTRUCTED COCONUT RAINBOW ONE POT CREAMY ONE POT
LUNCH
BLACK BEAN BUDDHA BOWL BLACK BEAN YOGHURT TEMPEH MUSHROOM MEXICAN BLACK
BURRITO BURRITO TOFU BOWLS VEGGIE ORZO BEANS & RICE
KOMBUCHA APPLE & QUICK EGG, QUICK EGG,
SNACK 2
PROTEIN SMOOSHED SMOOSHED PROTEIN
YOGHURT PROTEIN BALLS & PROTEIN YOGHURT ZUCCHINI, ROCKET ZUCCHINI, ROCKET
YOGHURT PROTEIN BALLS & MUSHROOM & MUSHROOM
COCONUT RAINBOW ONE POT CREAMY CHEESY ONE POT CHEESY
DINNER
ROASTED YOGHURT TEMPEH MUSHROOM EDAMAME & MEXICAN BLACK EDAMAME &
BUDDHA BOWL TOFU BOWLS VEGGIE ORZO PARSLEY PASTA BEANS & RICE PARSLEY PASTA
P
BULLA COBS AIR COBS AIR A
SNACK 3
DAIRY MILK FROZEN DAIRY MILK DAIRY MILK POPCORN & POPCORN & DAIRY MILK
ICECREAM YOGHURT ICECREAM ICECREAM LINDT CHOCOLATE LINDT CHOCOLATE ICECREAM G
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01THE PLC CHALLENGE WEEK 6 TRANSFORM 2.0 MUSCLE GAIN PLANT PROTEIN
SHOPPING LIST
FRUITS VEGETABLES FROZEN
2 APPLE 1 CUP ROCKET 1 SERVING BULLA FROZEN YOGHURT
1 3/4 AVOCADO 3/4 CUP BABY SPINACH 4 PACKAGES DAIRY MILK ICE CREAM
3 BANANA 150 GRAMS BABY SPINACH 300 GRAMS FROZEN BERRIES
1/2 LEMON 15 GRAMS BASIL LEAVES 135 GRAMS FROZEN CAULIFLOWER
1 TSP LEMON JUICE 1/3 BEETROOT 1/3 CUP FROZEN CORN
1 LIME 180 GRAMS BROCCOLI 93 GRAMS FROZEN EDAMAME
20 MILLILITERS LIME JUICE 2/3 BROWN ONION
2 2/3 CARROT
BREAKFAST 1/2 HEAD CAULIFLOWER CONDIMENTS & OILS
200 GRAMS CHERRY TOMATOES
2 TBSPS ALL NATURAL 1 1/2 HEADS COS LETTUCE 17 MILLILITERS AVOCADO OIL
PEANUT BUTTER 8 CREMINI MUSHROOMS 2 1/8 TSPS EXTRA VIRGIN OLIVE OIL
43 GRAMS ALL NATURAL 200 GRAMS FRESH PEAS 35 MILLILITERS EXTRA VIRGIN
PEANUT BUTTER 1 3/4 GARLIC OLIVE OIL
2/3 JALAPENO PEPPER 7 MILLILITERS SESAME OIL
SEEDS, NUTS & SPICES 40 GRAMS KALE LEAVES 30 GRAMS TAHINI
49 GRAMS PARSLEY 50 GRAMS TAMARI
1 SERVING CARMAN'S HIGH 1/3 PARSNIP
PROTEIN MUESLI BAR 1 3/4 RED CAPSICUM BREAD, CHEESE + MEAT ALT.
28 GRAMS CASHEWS 40 GRAMS RED ONION
2 TBSPS CHIA SEEDS 12 WHITE BUTTON MUSHROOMS 50 GRAMS LIGHT TASTY CHEESE
45 GRAMS CHIA SEEDS 1/4 YELLOW ONION 27 GRAMS PARMIGIANO REGGIANO
1/3 TSP CHILI POWDER 3.1/2 ZUCCHINI 60 GRAMS SOURDOUGH BREAD
1 TSP CINNAMON 167 GRAMS TEMPEH
2 GRAMS CORIANDER BOXED & CANNED 1.4 KILOGRAMS TOFU
2/3 TSP CUMIN
800 MILLIGRAMS GARLIC POWDER 80 GRAMS AIR POPPED POPCORN OTHER
1/3 TSP SEA SALT 2/3 CUP BLACK BEANS
7 GRAMS SEA SALT 240 GRAMS BLACK BEANS
SEA SALT & BLACK PEPPER 1/2 CUP BROWN RICE 40 GRAMS HALLOUMI
2 GRAMS SESAME SEEDS 233 GRAMS BROWN RICE 40 GRAMS LINDT 70% DARK
1/3 TSP SMOKED PAPRIKA 179 GRAMS BROWN RICE SPAGHETTI CHOCOLATE
23 GRAMS TACO SEASONING 150 GRAMS CHICKPEAS 120 GRAMS ORZO
1/4 TSP TURMERIC 74 GRAMS COBS POP'D CHIPS 1 SERVING PRANA PROTEIN POWDER
28 GRAMS CORN TORTILLA CHIPS 13 MILLILITERS QUEEN'S SUGAR
180 GRAMS JASMINE RICE FREE MAPLE SYRUP
COLD 1/3 CUP ORGANIC SALSA 3 SERVINGS TASTI SMOOSHED
80 GRAMS QUINOA PROTEIN BALL
5 EGG 167 MILLILITERS UNSWEETENED 135 GRAMS VANILLA PROTEIN POWDER
2/3 CUP EGG WHITES RICE MILK 1 CUP WATER
167 GRAMS EGG WHITES 400 MILLILITERS WATER
750 MILLILITERS PLAIN
COCONUT MILK BAKING P
4 SERVINGS REMEDY KOMBUCHA A
2 CUPS UNSWEETENED ALMOND MILK 2 1/4 NUTRITIONAL YEAST G
150 GRAMS UNSWEETENED 7 GRAMS NUTRITIONAL YEAST E
COCONUT YOGURT 125 GRAMS OATS
800 GRAMS YOPRO YOGHURT 02THE PLC CHALLENGE WEEK 6 TRANSFORM 2.0 MUSCLE GAIN PLANT PROTEIN
SNACKS
SMOOSHED COBS CARMAN’S
PROTEIN BALLS POP’D CHIPS PROTEIN MUESLI BAR
SERVES 1 SERVES 1 SERVES 1
NOTE:
IF YOU DON'T LIKE 'SMOOSHED PROTEIN BALLS' AS A SEMI-REGULAR SNACK
OPTION, YOU ARE WELCOME TO FIND ANOTHER SNACK THAT IS GOING TO KEEP
YOUR DAILY CRAVINGS AT BAY, WHILST USING RELATIVELY NATURAL
INGREDIENTS AND CONTRIBUTING 10G OF PROTEIN. SEE WHAT YOU CAN FIND!
APPLE PROTEIN REMEDY
YOGHURT KOMBUCHA
SERVES 1 SERVES 1
BANANA
NOTE: NOTE:
TOPPINGS: FRESH OR FROZEN FRUIT, GRANOLA, BEE POLLEN, NUTS, COCONUT, HONEY IF YOU DON'T LIKE KOMBUCHA... FEEL FREE TO USE THESE CALORIES (33KCAL)
OR MAPLE SYRUP. FLAVOUR: YOU MAY CHOOSE ANY FLAVOUR FROM THE CHOBANI FIT TOWARDS ANOTHER LOW CALORIE BEVERAGE LIKE DIET CORDIAL OR A ZERO CALORIE
OR YOPRO RANGE, EVEN THE SQUEEZE-PACKS OR BOTTLES FOR CONVENIENCE. MAKE (OKCAL) BEVERAGE LIKE SPARKLING WATER WITH LEMON OR LIME JUICE!
YOUR OWN: ADD 1/2 SCOOP CHOSE LOW CARB PROTEIN POWDER TO ~ 4 TBSP OF 0.5%
FAT CHOBANI YOGHURT. A GREAT WAY TO MIX UP THE FLAVOURS!
DAIRY MILK LINDT BULLA
ICECREAM CHOCOLATE FROZEN YOGHURT
SERVES 1 2 SQUARES SERVES 1
NOTE: NOTE:
OTHER SWEET FOODS: NOT A FAN OF DARK CHOCOLATE? YOU ARE WELCOME TO SWAP: CAN SWAP FOR 150 CALORIES OF ANY ICE CREAM
SUBSTITUTE THIS FOR A SWEET FOOD OF YOUR CHOICE THAT MEETS ~120KCAL. (EQUIVALENT TO 2 POPSICLES)
COBS PRANA
POPCORN PROTEIN POWDER
SERVES 1 SERVES 1
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03THE PLC CHALLENGE WEEK 6 TRANSFORM 2.0 MUSCLE GAIN PLANT PROTEIN
MONDAY & WEDNESDAY
PEANUT BUTTER
OATS
SERVES 1
BREAKFAST
MUSCLE GAIN PLANT PROTEIN
DAILY CALORIE INTAKE: 1650 CALS
INGREDIENTS METHOD
1 CUP OATS 1. ADD OATS, CHIA SEEDS, 1 CUP OF ALMOND MILK AND CINNAMON TO A BOWL AND
1 TBSP ALL NATURAL PEANUT BUTTER MIX WELL.
1/2 CUP WATER
1 BANANA
1 TBSP CHIA SEEDS
2. MICROWAVE FOR 1.5-2.0 MINUTES DEPENDING ON MICROWAVE WATTAGE.
1/2 TSP CINNAMON (TO TASTE)
1 CUP UNSWEETENED ALMOND MILK 3. REMOVE FROM MICROWAVE AND ADD WATER AND STIR WELL. PLACE OATS BACK IN
THE MICROWAVE FOR ANOTHER 30-60 SECONDS.
4. TOP WITH BANANA AND PEANUT BUTTER - MIX WELL. OPTIONAL: ADD 1/2 CUP OF
NOTE: BERRIES AND HONEY FOR DIFFERENT FLAVOUR COMBINATIONS.
MUESLI OPTION: YOU CAN SWAP OUT THE MILK FOR YOGHURT,
AND SERVE AS A MUESLI INSTEAD OF PORRIDGE.
DIFFERENT FLAVOURS?: ADD 1/2 CUP OF BERRIES AND HONEY
FOR DIFFERENT FLAVOUR COMBINATIONS.
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04THE PLC CHALLENGE WEEK 6 TRANSFORM 2.0 MUSCLE GAIN PLANT PROTEIN
TUESDAY & FRIDAY
BERRY AVOCADO
SMOOTHIE
SERVES 1
BREAKFAST
MUSCLE GAIN PLANT PROTEIN
DAILY CALORIE INTAKE: 1650 CALS
INGREDIENTS METHOD
250 MILLILITERS PLAIN COCONUT MILK (UNSWEETENED, 1. PLACE ALL INGREDIENTS IN YOUR BLENDER AND BLEND UNTIL SMOOTH. POUR INTO
FROM THE BOX, 1 CUP) A GLASS OR STORE IN A SMOOTHIE CUP FOR LATER. ENJOY!
1/2 ZUCCHINI (CHOPPED, FROZEN)
45 GRAMS FROZEN CAULIFLOWER
100 GRAMS FROZEN BERRIES
1/2 AVOCADO (80G)
15 GRAMS CHIA SEEDS (1 TBSP)
45 GRAMS VANILLA PROTEIN POWDER (HEAPED SCOOP)
15 GRAMS OATS
NOTE:
NO CHIA SEEDS: USE FLAX SEEDS INSTEAD.
NO AVOCADO: USE ALMOND BUTTER OR SUNFLOWER SEED
BUTTER INSTEAD.
ADDITIONAL TOPPINGS: SERVE IN A BOWL AND TOP WITH
SHREDDED COCONUT, GRANOLA, SLICED BANANA OR BERRIES.
PROTEIN POWDER: THIS RECIPE WAS DEVELOPED AND TESTED
USING A PLANT-BASED PROTEIN POWDER.
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05THE PLC CHALLENGE WEEK 6 TRANSFORM 2.0 MUSCLE GAIN PLANT PROTEIN
THURSDAY
TOFU
VEGGIE SCRAMBLE
SERVES 1
BREAKFAST
MUSCLE GAIN PLANT PROTEIN
DAILY CALORIE INTAKE: 1650 CALS
INGREDIENTS METHOD
250 GRAMS TOFU (FIRM) 1. PLACE THE TOFU IN A SMALL BOWL AND MASH WITH A FORK TO THE POINT WHERE
1 1/2 TSPS EXTRA VIRGIN OLIVE OIL IT IS BROKEN APART BUT CHUNKS STILL REMAIN. THE TEXTURE SHOULD BE SIMILAR
1/4 YELLOW ONION (MEDIUM, DICED) TO SCRAMBLED EGGS.
1/2 GARLIC (CLOVE, MINCED OR 1 TSP GARLIC PASTE)
1/2 RED CAPSICUM (SLICED)
3/4 CUP BABY SPINACH (CHOPPED) 2. IN A NON-STICK PAN, HEAT THE OIL OVER MEDIUM HEAT. ADD THE ONIONS, GARLIC
2 1/4 TSPS NUTRITIONAL YEAST AND CAPSICUM SAUTÉ FOR 4 TO 5 MINUTES, OR UNTIL ONIONS ARE TRANSLUCENT.
1/4 TSP TURMERIC
SEA SALT & BLACK PEPPER (TO TASTE) 3. ADD THE TOFU, SPINACH, NUTRITIONAL YEAST AND TURMERIC TO THE PAN. MIX
20 GRAMS SOURDOUGH BREAD (1 SLICE) WELL AND COOK UNTIL THE SPINACH WILTS AND THE TOFU IS HEATED THROUGH.
NOTE: 4. SERVE WITH TOASTED SOURDOUGH OR GLUTEN-FREE BREAD. SEASON WITH SEA
LIKES IT SPICY: SERVE WITH HOT SAUCE OR SRIRACHA, CAYENNE SALT AND BLACK PEPPER TASTE. ENJOY!
PEPPER OR CHILI FLAKES.
LEFTOVERS: STORE IN THE FRIDGE UP TO 3 TO 4 DAYS.
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06THE PLC CHALLENGE WEEK 6 TRANSFORM 2.0 MUSCLE GAIN PLANT PROTEIN
SATURDAY
EGGS & AVOCADO
TOAST WITH HALLOUMI
SERVES 1
BREAKFAST
MUSCLE GAIN PLANT PROTEIN
DAILY CALORIE INTAKE: 1650 CALS
INGREDIENTS METHOD
1 EGG (LARGE) 1. COOK THE EGG HOW YOU LIKE IT, BOILED, POACHED OR DRY FRIED ON A NON-STICK
1/4 AVOCADO (MEDIUM AVO, 40G SERVE) PAN.
40 GRAMS SOURDOUGH BREAD (1 NORMAL SIZE SLICE)
40 GRAMS HALLOUMI (1 TYPICAL SLICE - 33G)
2. ON HOT PAN, COOK THE HALLOUMI UNTIL BROWNING.
3. TOAST THE BREAD, AND COVER WITH THE AVOCADO AND TOMATOES/GREENS.
SEASON WITH DUKKAH FOR EXTRA FLAVOUR.
4. ONCE THE EGG AND HALLOUMI ARE COOKED, PLACE ON TOP OF THE AVO TOAST.
ENJOY!
NOTE:
GLUTEN-FREE: USE GLUTEN-FREE BREAD OR SERVE ON SWEET
POTATO TOAST.
OIL SPRAY: IF YOU NEED TO ADD OIL, USE A EVOO SPRAY TO
ASSIST WITH COOKING THE EGGS.
SWAP IN BACON: SWAP OUT THE SMOKED SALMON FOR 1 SLICE OF
LEAN BACON.
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07THE PLC CHALLENGE WEEK 6 TRANSFORM 2.0 MUSCLE GAIN PLANT PROTEIN
MONDAY & WEDNESDAY
DECONSTRUCTED
BLACK BEAN BURRITO
SERVES 2
LUNCH
MUSCLE GAIN PLANT PROTEIN
DAILY CALORIE INTAKE: 1650 CALS
INGREDIENTS METHOD
140 GRAMS BROWN RICE (DRY) 1. COOK THE RICE ACCORDING TO PACKAGE DIRECTIONS.
15 MILLILITERS AVOCADO OIL
40 GRAMS RED ONION (FINELY CHOPPED) 2. MEANWHILE, HEAT THE OIL IN A POT OVER MEDIUM HEAT. ADD THE ONION AND COOK
1 GARLIC (CLOVE, MINCED)
8 GRAMS TACO SEASONING
FOR THREE TO FIVE MINUTES OR UNTIL THE ONION HAS SOFTENED. ADD THE GARLIC,
240 GRAMS BLACK BEANS (COOKED, RINSED) TACO SEASONING, AND SALT AND COOK FOR ANOTHER MINUTE.
150 GRAMS TOFU
80 MILLILITERS WATER 3. ADD THE BLACK BEANS AND WATER AND STIR TO COMBINE. BRING THE MIXTURE TO
1 LIME (JUICE, DIVIDED) A SIMMER AND CONTINUE TO COOK FOR THREE TO FIVE MINUTES OR UNTIL THE
1 1/2 HEADS COS LETTUCE (LARGE, CHOPPED) LIQUID BEGINS TO THICKEN AND BEANS ARE WARMED THROUGH. REMOVE THE POT
200 GRAMS CHERRY TOMATOES (HALVED) FROM THE HEAT AND STIR IN HALF OF THE LIME JUICE. MASH THE BLACK BEANS
WITH A POTATO MASHER OR A FORK UNTIL JUST A FEW WHOLE BEANS REMAIN.
SEASON WITH SALT TO TASTE IF NEEDED.
NOTE:
LEFTOVERS: REFRIGERATE IN AN AIRTIGHT CONTAINER FOR UP TO 4. TO SERVE, DIVIDE THE RICE, BEANS, LETTUCE, AND TOMATOES BETWEEN PLATES OR
THREE DAYS. STORE COMPONENTS SEPARATELY UNTIL READY TO BOWLS AND DRIZZLE WITH THE REMAINING LIME JUICE. ENJOY!
SERVE.
ADDITIONAL TOPPINGS: AVOCADO, SALSA, HOT SAUCE,
CORIANDER, GREEN ONION, SOUR CREAM, OR CHEESE. FACTOR IN
ANY ADDITIONAL CALORIES HERE.
NO BROWN RICE: USE CAULIFLOWER RICE, WHITE RICE, OR QUINOA
INSTEAD.
NO COS LETTUCE: USE BABY SPINACH, MIXED GREENS, OR P
ICEBERG LETTUCE INSTEAD. A
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08THE PLC CHALLENGE WEEK 6 TRANSFORM 2.0 MUSCLE GAIN PLANT PROTEIN
MONDAY & TUESDAY
ROASTED
BUDDHA BOWL
SERVES 2
LUNCH & DINNER
MUSCLE GAIN PLANT PROTEIN
DAILY CALORIE INTAKE: 1650 CALS
INGREDIENTS METHOD
1/2 HEAD CAULIFLOWER (CUT INTO FLORETS) 1. PREHEAT OVEN TO 215C.
2/3 CARROT (CHOPPED INTO CIRCLES)
1/3 BEET (CHOPPED INTO 2CM PIECES) 2. PLACE CAULIFLOWER FLORETS, CARROTS, BEET, TOFU AND PARSNIP IN A LARGE MIXING BOWL (TOSS
BEETS SEPARATELY IF YOU WANT TO KEEP THE LIGHTER VEGGIES CLEAN). SEASON WITH SEA SALT
1/3 PARSNIP (CHOPPED INTO 2CM PIECES) AND PEPPER AND DRIZZLE WITH A SPLASH OF EXTRA VIRGIN OLIVE OIL. TOSS WELL. LINE A LARGE
200 GRAMS TOFU (CUBED) BAKING TRAY WITH BAKING PAPER AND SPREAD VEGETABLES EVENLY ACROSS. BAKE IN OVEN FOR 30
150 GRAMS CHICKPEAS (COOKED, DRAINED AND RINSED) MINUTES.
80 GRAMS QUINOA (UNCOOKED)
120 MILLILITERS WATER 3. MEANWHILE, PLACE QUINOA IN A SAUCEPAN WITH THE WATER. PLACE OVER HIGH HEAT AND BRING TO
30 GRAMS TAHINI A BOIL. COVER WITH LID AND LET SIMMER FOR 12 TO 15 MINUTES OR UNTIL ALL WATER IS ABSORBED.
20 MILLILITERS EXTRA VIRGIN OLIVE OIL REMOVE FROM HEAT AND FLUFF WITH A FORK.
1/3 LEMON (JUICED)
1/3 GARLIC (CLOVE, MINCED) 4. CREATE YOUR DRESSING BY COMBINING TAHINI, EXTRA VIRGIN OLIVE OIL, LEMON JUICE, MINCED
500 MILLIGRAMS SEA SALT GARLIC AND SEA SALT TOGETHER IN A MASON JAR. ADD 3 TBSP WARM WATER. SHAKE WELL AND SET
ASIDE. (NOTE: FEEL FREE TO ADD EXTRA WATER, 1 TBSP AT A TIME, TO REACH DESIRED DRESSING
40 GRAMS KALE LEAVES CONSISTENCY.)
5. PLACE THE KALE IN A BOWL AND MASSAGE WITH A BIT OF EXTRA VIRGIN OLIVE OIL. SEASON WITH
NOTE: SEA SALT. PLACE IN FRYING PAN OVER MEDIUM HEAT AND SAUTE JUST UNTIL WILTED. TRANSFER INTO
LEFTOVERS: REFRIGERATE IN AN AIRTIGHT CONTAINER FOR UP TO A BOWL.
FOUR DAYS. FOR BEST RESULTS, REFRIGERATE THE INGREDIENTS
SEPARATELY.
6. POUR YOUR CHICKPEAS INTO THE SAME FRYING PAN (WHICH SHOULD STILL BE LIGHTLY GREASED
FROM THE KALE) AND SAUTE UNTIL SLIGHTLY BROWNED. P
7. ASSEMBLE YOUR BUDDHA BOWL BY PLACING QUINOA IN THE BOTTOM OF A BOWL AND A
ARRANGING THE ROASTED VEGETABLES AND TOFU, SAUTÉED KALE AND WARM G
CHICKPEAS ON THE TOP. DRIZZLE DESIRED AMOUNT OF DRESSING OVER THE BOWL.
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09THE PLC CHALLENGE WEEK 6 TRANSFORM 2.0 MUSCLE GAIN PLANT PROTEIN
TUESDAY & THURSDAY
COCONUT
YOGHURT TOFU
SERVES 2
LUNCH & DINNER
MUSCLE GAIN PLANT PROTEIN
DAILY CALORIE INTAKE: 1650 CALS
INGREDIENTS METHOD
180 GRAMS JASMINE RICE 1. COOK THE RICE ACCORDING TO THE PACKAGE DIRECTIONS.
150 GRAMS UNSWEETENED COCONUT YOGURT
15 GRAMS TACO SEASONING 2. IN A BOWL, COMBINE THE COCONUT YOGURT, TACO SEASONING, AND SALT. ADD THE
3 GRAMS SEA SALT (TO TASTE)
300 GRAMS TOFU (EXTRA FIRM, PRESSED, SLICED)
TOFU SLICES AND COAT WELL IN THE MIXTURE.
15 MILLILITERS EXTRA VIRGIN OLIVE OIL (DIVIDED)
150 GRAMS BABY SPINACH 3. HEAT HALF THE OIL IN A NONSTICK SKILLET OVER MEDIUM HEAT. ADD THE SPINACH
AND COOK UNTIL JUST WILTED, ABOUT ONE TO TWO MINUTES. SET ASIDE.
4. HEAT THE REMAINING OIL OVER MEDIUM HEAT. COOK THE TOFU SLICES UNTIL
NOTE: BROWNED ON BOTH SIDES, ABOUT FIVE TO EIGHT MINUTES.
LEFTOVERS: REFRIGERATE IN AN AIRTIGHT CONTAINER FOR UP TO
TWO DAYS.
SERVING SIZE: ONE SERVING EQUALS APPROXIMATELY ONE CUP
5. DIVIDE THE RICE, SPINACH, AND TOFU ONTO PLATES AND DRIZZLE THE REMAINING
OF RICE, FOUR OUNCES OF TOFU, AND HALF A CUP OF SPINACH. SAUCE OVER TOP (OPTIONAL). ENJOY!
MORE FLAVOUR: LET THE TOFU MARINATE OVERNIGHT. ADD LIME
JUICE BEFORE SERVING.
ADDITIONAL TOPPINGS: ADD SLICED GREEN ONIONS, PARSLEY, OR
SHREDDED COCONUT.
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10THE PLC CHALLENGE WEEK 6 TRANSFORM 2.0 MUSCLE GAIN PLANT PROTEIN
WEDNESDAY & FRIDAY
RAINBOW
TEMPEH BOWLS
SERVES 2
LUNCH & DINNER
MUSCLE GAIN PLANT PROTEIN
DAILY CALORIE INTAKE: 1650 CALS
INGREDIENTS METHOD
93 GRAMS BROWN RICE (DRY, UNCOOKED) 1. COOK THE BROWN RICE ACCORDING TO THE DIRECTIONS ON THE PACKAGE.
180 GRAMS BROCCOLI (CHOPPED INTO FLORETS)
2 MILLILITERS AVOCADO OIL 2. PREHEAT THE OVEN TO 205OC AND LINE A BAKING TRAY WITH BAKING PAPER. ADD
167 GRAMS TEMPEH (CUBED)
7 MILLILITERS SESAME OIL (DIVIDED)
THE BROCCOLI AND AVOCADO OIL AND TOSS TO COMBINE. BAKE FOR 15 TO 20
50 GRAMS TAMARI (DIVIDED) MINUTES. REMOVE AND SET ASIDE.
20 MILLILITERS LIME JUICE (DIVIDED)
13 MILLILITERS QUEEN'S SUGAR FREE MAPLE SYRUP 3. IN A BOWL, ADD THE TEMPEH ALONG WITH HALF THE SESAME OIL, HALF THE TAMARI
43 GRAMS ALL NATURAL PEANUT BUTTER AND HALF THE LIME JUICE. LET IT SIT FOR 5 MINUTES. HEAT A NON-STICK PAN OVER
2 CARROT (PEELED, SHREDDED) MEDIUM HEAT AND ADD THE TEMPEH. COOK FOR ABOUT 8 TO 10 MINUTES, FLIPPING
2/3 RED CAPSICUM (SLICED) HALFWAY THROUGH. REMOVE AND SET ASIDE.
2 GRAMS SESAME SEEDS (OPTIONAL, FOR GARNISH)
4. IN A BLENDER OR FOOD PROCESSOR ADD THE REMAINING SESAME OIL, THE
REMAINING TAMARI, THE REMAINING LIME JUICE, MAPLE SYRUP AND PEANUT
NOTE:
BUTTER AND BLEND UNTIL SMOOTH AND CREAMY.
LEFTOVERS: REFRIGERATE IN AN AIRTIGHT CONTAINER FOR UP TO
THREE DAYS.
NUT-FREE: USE SUNFLOWER SEED BUTTER INSTEAD OF PEANUT
5. DIVIDE THE RICE, BROCCOLI, TEMPEH, CARROTS AND BELL PEPPER EVENLY
BUTTER. BETWEEN BOWLS. DRIZZLE THE PEANUT SAUCE ON TOP AND SPRINKLE WITH
MORE FLAVOR: ADD MINCED GARLIC TO THE TEMPEH OR THE
SAUCE. ADD CHILI FLAKES FOR SOME HEAT.
SESAME SEEDS, IF USING. ENJOY!
ADDITIONAL TOPPINGS: ROASTED PEANUTS, CRUSHED CASHEWS
AND/OR SESAME SEEDS.
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11THE PLC CHALLENGE WEEK 6 TRANSFORM 2.0 MUSCLE GAIN PLANT PROTEIN
THURSDAY & SATURDAY
ONE POT
CREAMY MUSHROOM ORZO
SERVES 2
LUNCH & DINNER
MUSCLE GAIN PLANT PROTEIN
DAILY CALORIE INTAKE: 1650 CALS
INGREDIENTS METHOD
200 MILLILITERS WATER 1. IN A LARGE POT OR DUTCH OVEN, HEAT A SPLASH OF THE WATER OVER
8 CREMINI MUSHROOMS (SLICED) MEDIUM-HIGH HEAT. COOK THE MUSHROOMS UNTIL SOFT, ABOUT FIVE TO EIGHT
2 GRAMS SEA SALT (DIVIDED) MINUTES, ADDING MORE WATER AS NEEDED TO PREVENT STICKING. SEASON WITH
120 GRAMS ORZO (DRY WEIGHT)
167 MILLILITERS UNSWEETENED RICE MILK
1/3 OF THE SALT.
2/3 CUP EGG WHITES
200 GRAMS FRESH PEAS (OR FROZEN) 2. ADD THE ORZO, RICE MILK, PEAS, AND THE REMAINING WATER AND SALT. BRING TO A
15 GRAMS BASIL LEAVES (ROUGHLY CHOPPED) SIMMER AND COOK UNCOVERED, STIRRING OCCASIONALLY FOR ABOUT 10 MINUTES
27 GRAMS PARMIGIANO REGGIANO (GRATED) OR UNTIL THE ORZO IS AL DENTE. ADD A SPLASH OF RICE MILK IF MORE LIQUID IS
1/8 LEMON (JUICED) NEEDED.
267 GRAMS TOFU
3. WHILE HEAT IS STILL HIGH, ADD IN THE EGG WHITES AND STIR THROUGH THE RICE AS
IT COOKS.
NOTE:
LEFTOVERS: REFRIGERATE IN AN AIRTIGHT CONTAINER FOR UP TO
THREE DAYS. 4. STIR IN THE BASIL AND PARMIGIANO REGGIANO. DIVIDE INTO BOWLS AND SQUEEZE
SERVING SIZE: ONE SERVING EQUALS APPROXIMATELY ONE TO 1 LEMON JUICE OVERTOP TO TASTE. ENJOY!
1/2 CUPS.
GLUTEN-FREE: USE BROWN RICE PASTA INSTEAD OF ORZO AND
ADJUST THE WATER RATIO AND COOKING TIME ACCORDINGLY.
MORE FLAVOR: SAUTÉ THE MUSHROOMS WITH MINCED GARLIC IN
OIL INSTEAD OF WATER.
ADDITIONAL TOPPINGS: RED PEPPER FLAKES, MORE PARMIGIANO
REGGIANO. P
MAKE IT VEGAN: USE MARINATED TEMPEH, TOFU, EDAMAME, OR
BLACK BEANS INSTEAD OF CHICKEN. USE NUTRITIONAL YEAST
A
INSTEAD OF PARMIGIANO REGGIANO. G
NO RICE MILK: USE ALMOND MILK, DAIRY MILK, OAT MILK, OR
COCONUT MILK INSTEAD. E
12THE PLC CHALLENGE WEEK 6 TRANSFORM 2.0 MUSCLE GAIN PLANT PROTEIN
SATURDAY & SUNDAY
ONE POT MEXICAN
BLACK BEANS & RICE
SERVES 2
LUNCH & DINNER
MUSCLE GAIN PLANT PROTEIN
DAILY CALORIE INTAKE: 1650 CALS
INGREDIENTS METHOD
1/2 CUP BROWN RICE (DRY, UNCOOKED) 1. COOK THE BROWN RICE ACCORDING TO THE DIRECTIONS ON THE PACKAGE.
2/3 CUP BLACK BEANS (COOKED)
2/3 TSP EXTRA VIRGIN OLIVE OIL 2. WHILE THE RICE COOKS, HEAT THE EXTRA VIRGIN OLIVE OIL IN A SKILLET OVER
2/3 BROWN ONION (CHOPPED)
167 GRAMS EGG WHITES (1 CUP = 250G)
MEDIUM HEAT AND ADD THE ONION. SAUTÉ FOR 2 TO 3 MINUTES AND THEN ADD THE
2/3 RED CAPSICUM (CHOPPED) TOFU (DICED) AND CUMIN, CHILI POWDER, PAPRIKA AND SEA SALT. SAUTÉ UNTIL
1/3 CUP FROZEN CORN (THAWED) TOFU IS COOKED THROUGH. THEN ADD THE CAPSICUM AND JALAPEÑO. COOK FOR AN
2/3 JALAPENO PEPPER (SEEDED AND CHOPPED) ADDITIONAL 2 TO 3 MINUTES.
200 GRAMS TOFU
28 GRAMS CORN TORTILLA CHIPS (8 CHIPS = 14G) 3. ADD THE EGG WHITES AND STIR AS THEY WHITEN. THEN QUICKLY ADD THE BLACK
2/3 TSP CUMIN BEANS, CORN, SALSA, AND COOKED RICE. STIR TO COMBINE.
1/3 TSP CHILI POWDER
1/3 TSP SMOKED PAPRIKA 4. SERVE WITH CORN TORTILLAS AND FRESH CILANTRO. ENJOY!
1/8 TSP SEA SALT
1/3 CUP ORGANIC SALSA
2 GRAMS CORIANDER (OPTIONAL, CHOPPED)
50 GRAMS LIGHT TASTY CHEESE
NOTE:
NO SMOKED PAPRIKA: USE REGULAR PAPRIKA INSTEAD.
LESS SPICY: OMIT THE JALAPEÑO.
SAVE TIME: COOK THE BROWN RICE IN ADVANCE. YOU CAN ALSO P
USE JASMINE RICE OR QUINOA, WHICH COOKS FASTER.
SIMPLICITY: USE STORE-BOUGHT MEXICAN SEASONING.
A
EGG WHITES: PURCHASE EGG WHITES IN A CARTON NEAR THE G
SUPERMARKET EGGS SECTION; OR AS A FROZEN BAG FROM THE
SUPERMARKET FREEZER SECTION. E
13THE PLC CHALLENGE WEEK 6 TRANSFORM 2.0 MUSCLE GAIN PLANT PROTEIN
SATURDAY & SUNDAY
QUICK EGG,
ZUCCHINI, ROCKET & MUSHROOM
SERVES 1
SNACK
MUSCLE GAIN PLANT PROTEIN
DAILY CALORIE INTAKE: 1650 CALS
INGREDIENTS METHOD
1 ZUCCHINI (MEDIUM, SLICED) 1. HEAT A PAN OVER MEDIUM HEAT. SLICE ZUCCHINI AND MUSHROOMS. COOK FOR 6 TO
6 WHITE BUTTON MUSHROOMS (SLICED, 3/4 CUP, 75G) 8 MINUTES. REMOVE AND SET ASIDE ON A PLATE (COVERED).
2 EGG
1/2 CUP ROCKET LEAVES
1/2 TSP LEMON JUICE
2. USING THE SAME PAN OVER MEDIUM HEAT, CRACK THE EGGS INTO THE PAN. COOK
1/8 TSP SEA SALT UNTIL THE WHITES ARE SET AND THE YOLKS ARE COOKED TO YOUR LIKING. ADD TO
THE SAME PLATE.
3. ADD THE ROCKET TO THE PLATE AND DRIZZLE WITH LEMON JUICE. SEASON THE EGGS
AND VEGETABLES WITH SEA SALT. ENJOY!
NOTE:
LEFTOVERS: REFRIGERATE LEFTOVER VEGETABLES IN AN
AIRTIGHT CONTAINER FOR UP TO THREE DAYS. EGGS ARE BEST
ENJOYED IMMEDIATELY.
MORE FLAVOR: SEASON THE VEGETABLES WITH CHILI FLAKES,
CAYENNE, ONION POWDER OR GARLIC.
MAKE IT VEGAN: OMIT THE EGGS AND MAKE A TOFU SCRAMBLE
INSTEAD.
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14THE PLC CHALLENGE WEEK 6 TRANSFORM 2.0 MUSCLE GAIN PLANT PROTEIN
FRIDAY & SUNDAY
CHEESY EDAMAME
& PARSLEY PASTA
SERVES 2
DINNER
MUSCLE GAIN PLANT PROTEIN
DAILY CALORIE INTAKE: 1650 CALS
INGREDIENTS METHOD
179 GRAMS BROWN RICE SPAGHETTI 1. BRING A LARGE POT OF WATER TO A BOIL AND ADD BROWN RICE SPAGHETTI. COOK
28 GRAMS CASHEWS ACCORDING TO THE DIRECTIONS ON THE PACKAGE. REMOVE FROM HEAT, STRAIN AND
7 GRAMS NUTRITIONAL YEAST RUN COLD WATER OVER PASTA TO PREVENT FROM OVER-COOKING.
800 MILLIGRAMS GARLIC POWDER
1 GRAM SEA SALT
93 GRAMS FROZEN EDAMAME (THAWED) 2. MEANWHILE, MAKE YOUR 'PARMESAN' SEASONING BY ADDING CASHEWS, NUTRI-
49 GRAMS PARSLEY (FINELY CHOPPED) TIONAL YEAST, GARLIC POWDER AND SEA SALT TO YOUR FOOD PROCESSOR. BLEND
SEA SALT & BLACK PEPPER (TO TASTE) WELL UNTIL IT REACHES A SPICE-LIKE CONSISTENCY. SET ASIDE.
3. IN A LARGE BOWL, TOSS PASTA WITH EDAMAME, CHOPPED PARSLEY, SALT AND
PEPPER TO TASTE, AND YOUR DESIRED AMOUNT OF 'PARMESAN' SEASONING. DIVIDE
NOTE: INTO BOWLS AND ENJOY!
NO EDAMAME: USE FROZEN PEAS OR ANY LEFTOVER VEGGIES.
MEAT LOVER: REPLACE EDAMAME WITH COOKED CHICKEN
BREAST OR SHRIMP.
MAKE IT SPICY: GARNISH WITH RED PEPPER FLAKES.
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