MARCH PLANT-BASED RECIPE PACK - Delicious, Quick Simple Breakfast, Lunch, Dinner treats - TIGHTEN UP
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MARCH PLANT-BASED RECIPE PACK WHAT YOU NEED WHAT YOU NEED TO DO Delicious, Quick Simple Breakfast, Lunch, Dinner treats
TABLE OF CONTENTS
WHAT YOU NEED WHAT YOU NEED TO DO
1 TROPICAL GREEN HURRICANE
2 APPLE PIE OATS
BLACK FOREST CAKE RECIPE KEY
3 PROTEIN SMOOTHIE Look for these helpful icons
OVERNIGHT VANILLA throughout the file.
4 BLUEBERRY PROTEIN OATS
OVERNIGHT CINNAMON GF Gluten Free
5 BLUEBERRY CHIA PUDDING
WARM KALE SALAD WITH A DF Dairy Free
6 CREAMY TAHINI DRESSING
LC Low Carb (under 20g serving)
7 CHICKPEA “TUNA” SANDWICH
MP Meal Prep/Freezer Friendly
8 VEGAN WHITE BEAN TUSCAN SOUP
HP High Protein (over 20g per serving)
9 VEGGIE DETOX WRAPS
V Vegetarian
10 CHICKPEA LETTUCE TACOS
Q Quick (under 30 mins)
11 SANTA FE BEAN SALAD N Contains Nuts
ITALIAN STUFFED
12 PORTABELLA MUSHROOM
13 VEGETABLE KITCHARI
14 PEANUT BUTTER PROTEIN BITES
15 RAW TRAIL MIX
SAMPLE WEEKLY MEAL PLANNER
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WHAT YOU NEED WHAT YOU NEED TO DO
BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST
Apple Pie Overnight Vanilla Overnight Vanilla Overnight Overnight Black Forest Apple Pie
Oats Blueberry Blueberry Cinnamon Cinnamon Cake Protein Oats
Protein Oats Protein Oats Blueberry Chia Blueberry Chia Smoothie
Pudding Pudding
LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH
Warm Kale Salad Warm Kale Salad Chickpea Chickpea Vegan White Veggie Detox Veggie Detox
with a Creamy with a Creamy “Tuna” “Tuna” Bean Tuscan Wraps Wraps
Tahini Dressing Tahini Dressing Sandwich Sandwich Soup
SNACK SNACK SNACK SNACK SNACK SNACK SNACK
E.g. Tropical Green E.g. Tropical Green E.g. Tropical Green E.g. Tropical Green E.g. Tropical Green E.g. Tropical Green E.g. Tropical Green
Hurricane, Hurricane, Hurricane, Hurricane, Hurricane, Hurricane, Hurricane,
Peanut Butter Peanut Butter Protein Peanut Butter Protein Peanut Butter Peanut Butter Protein Peanut Butter Protein Peanut Butter
Protein Bites, Raw Bites, Raw Trail Mix Bites, Raw Trail Mix Protein Bites, Raw Bites, Raw Trail Mix Bites, Raw Trail Mix Protein Bites, Raw
Trail Mix Trail Mix Trail Mix
DINNER DINNER DINNER DINNER DINNER DINNER DINNER
Chickpea Chickpea Santa Fe Italian Stuffed Italian Stuffed Meal Out – Vegetable
Lettuce Tacos Lettuce Tacos Bean Salad Portabella Portabella Enjoy! Kitchari
Mushroom Mushroom
WEEKLY SHOPPING LIST
NON-DAIRY, CANS &
WHAT YOU NEED
FRUITS & VEGETABLES CONDIMENTS WHAT YOU HERBS
SEEDS, NEED TO DO
& SPICES BAKING GOODS & MISC
Fruits Non-Dairy Grains and Seeds Oils
3x apples 1 carton soy milk or other small bag hemp seeds olive oil
2x large navel oranges
plant-based milk Basmati rice coconut oil
4x lemons
350 grams extra firm tofu Mung Dahl beans or red split Sweeteners
4x limes
175 grams smoked tofu or tempeh lentils
1 mango stevia extract
1 avocado Cans and Condiments dried quinoa
agave syrup
Vegetables red split lentils
540g can of cannellini beans maple syrup
1 large bunch of kale pumpkin seeds
(10 large leaves) 540g can of chickpeas Baking Goods
chia seeds
1 handful spinach 1 small jar Tahini paste Fresh Herbs and Spices quick rolled oats
3x celery stalks vanilla extract
small bottle soy sauce small bunch parsley
1 green onion stalk or bunch (spring
small bottle apple cider vinegar small bunch dill (optional) cocoa powder
onions)
3x medium yellow cooking onions vegan mayo small bunch coriander whole grain sprouted bread
6x medium carrots small bunch basil leaves nutritional yeast (small bag)
mustard
2x yellow potatoes (yukon gold) small piece ginger root Other
1 red capsicum natural peanut butter
1 large bulb garlic plant-based vanilla protein
1 yellow capsicum white wine vinegar
4x large Portabella mushrooms ground cinnamon plant-based chocolate protein
2x small head of cauliflower or one 1 small jar sun dried tomatoes in cinnamon stick vegan vegetable stock cubes
extra large oil ground allspice peanut dressing (optional)
small head of butter or Romaine store-bought salsa dried basil chopped roasted peanuts
lettuce dried oregano
sweet chilli sauce (optional) raw cashews
2x Romaine hearts or small package
dried thyme raw walnuts
of mixed greens
10 baby bok choy chilli powder dried mango
1 small red onion ground cumin coconut flakes
1 cucumber cardamom pods rice wraps
Frozen ground turmeric taco seasoning mix
frozen pineapple chunks cumin seeds dried cranberries
frozen mango chunks salt
frozen blueberries
pepper
frozen banana
frozen cherries
TROPICAL
WHAT YOU NEED WHAT YOU NEED TO DO
GREEN HURRICANE
TROPICAL GREEN HURRICANE
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 large navel orange Peel the orange. Place all the ingredients into a high
Serves: 2
Prep: 5 mins • 1 cup (165g) frozen mangoes powered blender and blend until smooth. Pour into two
Cook: 0 mins • 1 cup (210g) frozen large glasses and serve immediately.
pineapple
• 1 cup (240ml) water
• 1 apple
• 1 large kale leaf
Nutrition per • 4 tbsp. hemp seeds
serving:
355 kcal
11g Fats
54g Carbs
10g Protein
GF DF
V Q
07654367
WHAT YOU NEED WHAT YOU NEED TO DO APPLE PIE OATS
APPLE PIE OATS
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 cup (80g) regular rolled Place the oats, water, salt, allspice, cinnamon and stevia
Serves: 2
Prep: 2 mins oats into a medium saucepan with a lid. Bring the water to a
Cook: 8 mins • 2 cups (480ml) water boil, reduce the heat to a simmer and cook gently for
• ¼ tsp. salt approx. 8 minutes until the water is completely absorbed.
• ¼ tsp. allspice
• ½ tsp. ground cinnamon While the oats are cooking, make the apple topping. Start
• 10 drops stevia by chopping the apples into small pieces and add them into
Nutrition per • 1 cup soy milk, or other a frying pan along with the lemon juice, allspice and
serving: plant-based milk cinnamon. Cook for 3-5 minutes until the apples have
215 kcal softened slightly.
3g Fats Apple Topping:
40g Carbs • 2 apples To assemble, spoon the cooked oats into two bowls, top
7g Protein
• ½ tsp. lemon juice with the apples and pour ½ cup of soy milk over each bowl
• ¼ tsp. allspice of oats. Serve immediately.
• ½ tsp. ground cinnamon
GF DF
V Q
06853046
WHAT YOU NEED WHAT YOU NEED TO DO BLACK FOREST CAKE PROTEIN SMOOTHIE
BLACK FOREST CAKE PROTEIN SMOOTHIE
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 ½ frozen bananas, sliced Pour the soy milk into a blender and top with banana slices,
Serves: 2
Prep: 5 mins
• 2 cups (480ml) soy milk protein powder, cherries, spinach, cocoa powder and vanilla
Cook: 0 mins • ½ cup (100g) vegan chocolate extract.
protein powder
• 1 cup (140g) frozen cherries Blend until smooth and pour into two large glasses. Top with
• 1 small handful spinach a little coconut cream (optional) and serve immediately.
• 2 tbsp. cocoa powder
Nutrition per • ¼ tsp. vanilla extract Note:
serving: • coconut cream (optional) Nutritional info uses unsweetened soy milk and
274 kcal unsweetened protein powder.
2g Fats
49g Carbs
15g Protein
GF DF
V Q
05206575WHAT YOU NEED WHAT YOU NEED TO DO OVERNIGHT VANILLA BLUEBERRY PROTEIN OATS
OVERNIGHT VANILLA BLUEBERRY PROTEIN OATS
WHAT YOU NEED WHAT YOU NEED TO DO
• 2 tbsp. plant-based vanilla Take two jars or containers with lids. Pour in oats, vegan
Serves: 2
Prep: 5 mins protein powder protein powder, hemp seeds, vanilla extract, agave syrup
Cook: 0 mins • 1 cup (80g) quick rolled and plant-based milk in equal amounts into each jar.
oats
• 1 tbsp. hemp seeds Shake the ingredients in the jar well to combine. Top with
• 1 ½ cups (360ml) soy milk frozen blueberries. Place into the fridge overnight.
or plant milk of choice
Nutrition per • ½ cup (95g) frozen An ideal grab and go breakfast in the morning.
serving: blueberries
283 kcal • ¼ tsp. vanilla extract Note:
7g Fats • 2 tsp. agave syrup or Nutritional info uses agave syrup and unsweetened pea
42g Carbs sweetener of choice protein.
13g Protein
GF DF
MP V
Q
01859379WHAT YOU NEED WHAT YOU NEED TO DO
OVERNIGHT CINNAMON
BLUEBERRY CHIA PUDDINGOVERNIGHT CINNAMON BLUEBERRY CHIA PUDDING
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 cup (190g) frozen Blend the frozen blueberries, protein powder, plant-based
Serves: 2
Prep: 5 mins blueberries milk, and maple syrup in a blender until smooth.
Cook: 0 mins • 1 ½ cups (360ml) soy milk or
other plant-based milk Pour the chia seeds into a medium-sized bowl. Cover with
• ¼ cup + 1 ½ tbsp. (50g) chia the blueberry smoothie mixture and mix together
seeds thoroughly with a whisk. Place into the fridge for 5
• 1 tbsp. maple syrup or agave minutes, then take out and whisk again until all the chia
Nutrition per syrup seed clumps have broken up.
serving: • ½ tsp. ground cinnamon
233 kcal • 1 tbsp. plant vanilla protein Leave the pudding in the fridge overnight. In the morning,
9g Fats powder remove the pudding from the fridge and if desired, top
30g Carbs • fresh fruit/berries (optional with berries or other fruit of choice.
8g Protein
- not included in nutritional
calculations) Note:
Nutritional info uses agave syrup and unsweetened pea
protein.
GF DF
MP V
Q
02359306WHAT YOU NEED WHAT YOU NEED TO DO WARM KALE SALAD WITH A CREAMY TAHINI DRESSING
WARM KALE SALAD WITH A CREAMY TAHINI DRESSING
WHAT YOU NEED WHAT YOU NEED TO DO
• ½ cup (90g) dried quinoa Place the lentils and quinoa into a saucepan with the water
Serves: 3
• ¼ cup (45g) split red lentils and a large pinch of salt and pepper. Bring to the boil, then
Prep: 10 mins
Cook: 15 mins • 1 ½ (360ml) cups water turn down the heat and reduce to a simmer. Cover the pan
• 4 large kale leaves with a lid and let the quinoa and lentils simmer gently for 15
• ¼ cup (37g) dried cranberries minutes.
• 3 tbsp. pumpkin seeds
• 1 navel orange Make your dressing by whisking tahini, lemon juice, soy sauce,
• salt and pepper maple syrup, minced garlic, apple cider vinegar, and water in a
Nutrition per
serving: small bow. Set aside.
440 kcal
Dressing:
16g Fats • 4 tbsp. tahini paste
Rinse the kale leaves and remove and discard the stems. Chop
57g Carbs • 2 cloves garlic
the kale, remove the skin from the orange and chop, and grate
17g Protein • 1 lemon, juiced
the carrots. Place into a large bowl and top with pumpkin
• ½ tsp. soy sauce
• 1 tsp. maple syrup seeds and dried cranberries.
• 3 tbsp. water
• 1 tbsp. apple cider vinegar Once the quinoa has cooked, drain of any excess water with a
sieve and pour the quinoa into the large bowl with kale. Pour
GF DF
over the dressing and mix all ingredients to combine.
MP V
Note:
Q - You can omit cranberries and or oranges to reduce carbs.
- To save preparation time, omit the dressing and buy store-
bought tahini dressing.
05411399WHAT YOU NEED WHAT YOU NEED TO DO CHICKPEA “TUNA” SANDWICH
CHICKPEA “TUNA” SANDWICH
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 ½ cups (250g) chickpeas Drain the chickpeas and place them into a bowl. Mash
Serves: 2
Prep: 8 mins (drained from can) the chickpeas with a potato masher, leaving some chunks
Cook: 0 mins • 1 celery stalk of chickpea in the mix.
• 1 green onion stalk (spring
onion) Now chop the celery, green onion stalk, parsley or dill
• 2 tbsp. vegan mayo into tiny pieces. Place the chopped celery, green onion
• ½ tbsp. freshly squeezed stalk, mayo, lemon juice, parsley or dill, and mustard
Nutrition per lemon juice (½ lemon) into the chickpea bowl. Mix well to combine.
serving: • ¼ cup (15g) parsley or dill
397 kcal • ½ tsp. mustard Spread the chickpea mixture onto the bread and top with
13g Fats • 4 slices sprouted whole lettuce and your other favourite sandwich toppings.
51g Carbs grain bread
19g Protein
• 1 cup mixed greens or 2 Note:
large leaves of lettuce To reduce carbs, serve chickpea mixture in lettuce
wraps.
DF MP
V Q
04593140WHAT YOU NEED WHAT YOU NEED TO DO VEGAN WHITE BEAN TUSCAN SOUP
VEGAN WHITE BEAN TUSCAN SOUP
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 medium yellow cooking Chop the onion, carrots, celery, and potatoes into small
Serves: 2
Prep: 10 mins onion pieces, set aside. Drain and rinse your cannellini beans, set
Cook: 20 mins • 2 medium carrots aside. Mince your 4 cloves of garlic, set aside.
• 2 large stalks celery
• 2 small yellow potatoes Place a large saucepan on the stove and pour in the olive oil.
(yukon gold) Heat the oil on a medium low heat and add in your onions,
• 540g can of cannellini beans carrots, celery and potatoes. Cook for 3 minutes.
Nutrition per • 4 cups (1l) vegetable stock
serving: • 2 cups (480ml) water Now add in your garlic, basil, oregano, thyme and salt and
233 kcal • 1 tbsp. olive oil cook for a further minute. Pour in your vegetable stock,
9g Fats • 4 cloves garlic cannellini beans and water and bring to the boil. Reduce the
30g Carbs • 1 tsp. dried basil heat to a simmer and let the soup simmer gently for 15
8g Protein
• 1 tsp. dried oregano minutes.
• 1 tsp. dried thyme
• 2 large kale leaves De-stem the kale, discarding the stems and chop up the
• ¾ tsp. salt leaves, add the kale leaves to the soup and stir. Simmer
• 1 lemon (optional) gently for a further 5 minutes. Serve the soup with some
DF
GF
• parsley for garnish freshly squeezed lemon juice and fresh parsley.
MP V
(optional)
Note:
To reduce carbs, leave the potatoes out of the soup.
04599456WHAT YOU NEED WHAT YOU NEED TO DO VEGGIE DETOX WRAPS
VEGGIE DETOX WRAPS
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 large carrot Peel and slice the carrots, cucumber and mango into long
Serves: 2
• ½ medium cucumber thin matchsticks. Chop the tofu into small cubes. Wash and
Prep: 15 mins
Cook: 0 mins • 1 mango dry the lettuce.
• 10 leaves of lettuce of
choice Hydrate the rice wraps one at a time in lukewarm water.
• 1 tbsp. sesame seeds After hydrating, fill each wrap with ¼ amount of
(optional) vegetables and tofu near the edge of the wrap. Roll the
• 175g marinated smoked tofu first wrap up by folding the sides over your ingredients and
Nutrition per rolling it up like a burrito. Set aside and repeat this process
serving: or tempeh (optional)
for the next 3 wraps.
274 kcal • 4 rice wraps
6g Fats
43g Carbs If it is too hard to roll. Take out some of the ingredients. If
Homemade dipping sauce:
12g Protein your rice wrap keeps ripping, it is too wet and over
• 1 lime
hydrated.
• 1 tsp. agave syrup
Once all the wraps are wrapped up, sprinkle with the
sesame seeds.
DF MP
To make the dipping sauce, juice one lime and add 1
V Q teaspoon of agave syrup and stir to combine. Serve the
sauce with the wraps.
Note:
In a place of the homemade dipping sauce, you can
substitute ¼ cup of store-bought sweet chilli sauce or a
peanut dressing.
04991922WHAT YOU NEED WHAT YOU NEED TO DO CHICKPEA LETTUCE TACOS
CHICKPEA LETTUCE TACOS
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 medium yellow onion, Preheat the oven to 200°C. Line two baking sheets with
Serves: 4
Prep: 10 mins chopped baking parchment.
Cook: 18 mins • 1 small red capsicum, sliced
• 1 small yellow capsicum, Remove the stem from the cauliflower and cut the
sliced cauliflower head into small bite sized pieces.
• 1 small head of cauliflower
or ½ large Place the cauliflower, capsicums, onion, drained and rinsed
Nutrition per • 1x (540g) can of chickpeas chickpeas into a large bowl. Drizzle with olive oil and
serving: • 1x (35g) pack of taco sprinkle on the taco seasoning. Mix well to combine and
281 kcal seasoning of choice pour onto the two lined baking sheets.
13g Fats • 1 tbsp. olive oil
32g Carbs • 16 Romaine or butter lettuce Place the trays into the oven and bake for 18 minutes,
9g Protein
leaves until the cauliflower edges start to brown a little.
• 1 avocado
• 1 lime While the cauliflower is cooking, chop and peel the
• 200g tub salsa avocado, squeeze ½ the lime juice over the top to keep it
from browning. Break off leaves from the head of lettuce,
DF
GF
wash and place into a bowl.
V Q
Remove the cauliflower taco filling from the oven. Arrange
equally on the lettuce leaves and garnish with the avocado
and store-bought salsa. Serve immediately.
Note:
08237620 Nutritional info is without salsa.WHAT YOU NEED WHAT YOU NEED TO DO SANTA FE BEAN SALAD
SANTA FE BEAN SALAD
WHAT YOU NEED WHAT YOU NEED TO DO
• 2 Romaine hearts Place the onion, lettuce and coriander into a large salad
Serves: 4
Prep: 10 mins • 1 cup (170g) can chickpeas bowl.
Cook: 0 mins • 1 cup (170g) can black beans
• 1 cup (250g) can sweetcorn Drain and rinse the chickpeas, sweetcorn, and black beans
• 1 small red onion, chopped under cold water. Add them into the large salad bowl.
• 1 handful coriander, chopped
Make the salad dressing by pouring the olive oil, lime
Nutrition per Salad Dressing: juice, white wine vinegar, peanut butter, chilli powder,
serving: • 2 tbsp. peanut butter cumin, agave syrup, and fresh cilantro into a blender or
347 kcal • 2 limes, juiced food processor. Blend until smooth.
15g Fats
42g Carbs • 2 tbsp. white wine vinegar
11g Protein • 2 tbsp. olive oil Pour the salad dressing over the bean and chickpea salad in
• ½ tsp. cumin powder the large bowl. Mix well to combine and serve
• ½ tsp. chilli powder immediately.
• 2 tsp. agave syrup
• 2 tbsp. fresh chopped Note:
GF DF coriander - You can replace dressing with a store-bought Mexican or
Moroccan spiced dressing to save time and reduce
V Q ingredients.
- Nutritional info is without dipping sauce or sesame
N
seeds.
05174326WHAT YOU NEED WHAT YOU NEED TO DO
ITALIAN STUFFED
PORTABELLA MUSHROOMITALIAN STUFFED PORTABELLA MUSHROOM
WHAT YOU NEED WHAT YOU NEED TO DO
• 4 large portabella Preheat the oven to 180°C. Line a baking sheet with baking
Serves: 4
Prep: 10 mins mushrooms parchment.
Cook: 20 mins • 350g extra firm tofu
• 1 cup (54g) sun dried Wash and remove the stems from the portabella mushroom.
tomatoes in oil Place the 4 mushrooms onto the baking sheet.
• ½ cup (25g) packed fresh
basil leaves Drain the sun dried tomatoes and place them into a food
Nutrition per • ¼ cup (13g) packed fresh processor along with the basil, parsley, garlic, nutritional
serving: parsley yeast, lemon juice, salt and pepper. Pulse until the
276 kcal • 2 cloves garlic, minced tomatoes form a chunky paste. Chop the tofu into large
8g Fats • 2 tbsp. nutritional yeast cubes and add into the food processor. Pulse again until the
27g Carbs • ½ lemon mixture resembles large bread crumbs.
24g Protein
• salt and pepper to taste
• 8 cups mixed salad leaves Scoop the filling evenly onto the 4 portabella mushroom
caps. Place the baking sheet in the oven and bake for 18-20
minutes, until the mushrooms are soft and the filling is
heated through.
DF MP
HP V While the mushrooms are baking, make a side salad with 8
cups of mixed salad leaves and your favourite toppings.
00490955WHAT YOU NEED WHAT YOU NEED TO DO VEGETABLE KITCHARI
VEGETABLE KITCHARI
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 cup (200g) uncooked Rinse the rice and the mung beans in a strainer.
Serves: 4
Prep: 10 mins Basmati or rice of choice
Cook: 20 mins • ½ cup (95g) split mung Chop the carrots into large sized pieces. Cut the
Dahl beans (or substitute cauliflower in half, remove and discard the stem, and cut
with split red lentils) up the head into florets.
• 5 cups (1.2l) water
• 2 tbsp. coconut oil In a large pan, heat the coconut oil over a low heat. Melt
Nutrition per • 3 cardamom pods the coconut oil and add in the cardamom pods, ginger,
serving: • ¼ tsp. ground turmeric cinnamon stick, cumin seeds and onion. Sauté gently for 2
420 kcal • 1 tsp. salt minutes. Now add in the chopped carrots and cauliflower,
16g Fats • ½ small cinnamon stick water, salt, ground turmeric, and a pinch of ground pepper.
58g Carbs • ½ tbsp. freshly grated Bring to the boil and reduce heat to simmer. Set a timer
11g Protein
ginger for 10 minutes.
• 1 tsp. cumin seeds
• 1 small onion, diced After 10 minutes, add in your bok choy, set the timer and
• 10 baby bok choy, cut in cook for a further 14 minutes.
half
GF DF
• 2 large carrots Once cooked serve the mixture into 4 bowls, top with
MP V
• ½ head cauliflower cilantro and squeeze of lime (optional).
• pinch of black pepper
• 1 lime (optional) Note:
- You can use whatever vegetables that you
happen to have in your fridge.
- To reduce calories and fat you can use
02029906 1 tablespoon of coconut oil instead of two.WHAT YOU NEED WHAT YOU NEED TO DO
PEANUT BUTTER
PROTEIN BITESPEANUT BUTTER PROTEIN BITES
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 cup (240g) natural peanut Spoon the peanut butter, vegan protein powder, agave
Serves: 14
Prep: 15 mins butter (without sugar) syrup, vanilla extract, and plant-based milk into a food
Cook: 0 mins • 1 cup (200g) vegan vanilla processor. Blend until well combined. Now, add in the
protein powder of choice chopped peanuts and pulse a few more times.
• ¼ cup + 2 tbsp. (100g) agave
syrup Add more peanut butter or coconut oil if the mixture is too
• ¼ cup (40g) chopped crumbly. The mixture should hold together to form into
Nutrition per roasted peanuts balls.
serving: • ¼ tsp. vanilla extract
162 kcal • 2 tbsp. soy milk or other Take one heaped tablespoon of the mixture and form into a
10g Fats plant-based milk of choice ball. Repeat this process until you have 14-15 balls. Top
9g Carbs each ball with a peanut.
9g Protein
Place in an airtight container and store in the fridge.
GF DF
LC MP
V Q
N
58922764WHAT YOU NEED WHAT YOU NEED TO DO RAW TRAIL MIX
RAW TRAIL MIX
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 cup (150g) raw cashews Place all the ingredients into an airtight container and give
Serves: 7
Prep: 4 mins • ⅓ cup (24g) raw coconut a good stir to combine. Take out a small handful for a quick
Cook: 0 mins flakes snack.
• ⅓ cup (45g) dried
cranberries Note:
• ⅓ cup (50g) raw walnuts To reduce carbs, eliminate the dried mango and replace with
• ⅓ cup (45g) dried mango pumpkin seeds to increase protein.
Nutrition per
serving:
219 kcal
15g Fats
17g Carbs
4g Protein
GF DF
LC MP
V Q
N
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