PLANT BASED
MEAL GUIDE
Welcome to the Spring 2021 meal guide! In this guide you will
find a 7 day meal guide complete with 3 healthy and nutritious
meals per day. I chose not to include macros in this plan as I
feel a lot of people were focusing on that too much. This guide
has lots of healthy recipes your body will love, if you want to
eat intuitively using these recipes that is amazing, if you do
want to track macros please read the next few pages and you
can start customising the recipes in this guide to fit exactly
what you need. It is also worth adding that a lot of the macros
for meals were coming out different across countries due to
using different brands etc so were inaccurate for most
members. Alternatively make your own meal plan up on our
new site feature!!
Healthy eating is so much fun when you know how, it looks
good, it tastes good and you will feel good! These recipes are
healthy, tasty, colourful, fitness friendly and just all round
amazing!
What are macros?
Macros or macro nutrients are the main food groups that o
ur food falls into; fats, proteins, carbohydrates. It is importa
nt to have a balanced selection of all three of these groups
in order to have a healthy balanced diet. When it comes to
sport, fitness and aesthetics you can work out what macro
nutrient breakdown best works for you and your body and
your goals. For this challenge I have created a generic me
al plan and the meals form a macro nutrient ratio of approx
imately 60% carbohydrates, 20% fats and 20% protein. I h
ave found this works best for me, the majority of my clients
and also others across social media. Now this may not be
optimal for you but it is a great starting point to go from.
To customise your meal plan, work out your TDEE calories
below using the calculator provided. This will allow you to
work out your maintenance calories; Ie the calories that yo
ur body needs to maintain its weight. Using this number yo
u can add or subtract depending on your goals. To increas
e lean muscle mass I would eat 200 calories over your mai
ntenance, to add a lot of mass (bulk) I would add 500 calor
ies and remove all cardio from the workout plan, the lose f
at I would reduce calories by 250.
CONTINUED ON THE NEXT PAGE...
With this being said you can reduce your calories through t
he food you consume or through means of cardio. If you h
ave a cardio
machine that allows you to put in your stats to get a more a
ccurate calories burn from cardio that is great, or use some
kind of calorie burning tracker such as a polar watch.How
to work them outClick below to be taken to the macro caluc
ator. Once you have worked out your maintenance calories
, add or subtract as stated above depending on your goals.
Then using an app like My Fitness Pal set your calorie an
d macronutrient goals to that desired calorie intake and set
the macronutrient split to 60% carbs, 20% fat, 20% protein
to see how much of each you should be consuming.
https://tdeecalculator.net
100 grams oats
35 grams vegan vanilla protein
200 ml almond milk unsweetened
1/2 banana
1 cup blueberries
1 tsp baking powder
1 lemon (juice only)
1 tbsp maple or agave syrup
1. In a blender add oats, protein, milk, banana baking powder, lemon and blend until
smooth
2. Add half of the blueberries and mix into batter
3. Let batter sit for 5-10 minutes to thicken or pancakes will be too runny
4. Cook on each side for 3 minutes or until bubbles forming in the batter and edges are
browning
5. Top with syrup and rest of blueberries
85 grams noodles of choice
1 cup mushrooms
1 cup broccoli
1 chilli chopped (optional)
2 tbsp teriyaki sauce
250 grams tofu
1. Cook your noddles according to package instructions
2. Stir fry your vegetables and tofu and coat with sauce
3. Top noodles with mixture and enjoy
BY NATURALLY STEFANIE FOR VEGAN AESTHETICS
1 onion
3 carrots
4 garlic cloves
2 cups dry lentils (green or brown)
1 x 400g tin chopped tomatoes
4 cups vegan stock
Handful of spinach
1 tbsp each: cumin, coriander, paprika, chilli
Black pepper and salt to taste
Serve each serving with 2 slices wholemeal bread
1. Start by chopping up all of your vegetables and adding to a heated pot to cook
2. Once softened add spices and cook for 2 more minutes until well coated
3. Add lentils, tomatoes, stock and simmer for 30-40 minutes or until lentils are cooked
4. Add spinach to while for last 5 minutes of cooking
5. THIS MAKES 4 SERVINGS - enjoy throughout the week or with family
BY NATURALLY STEFANIE FOR VEGAN AESTHETICS
60 grams oats
1 tbsp raw cacao powder
250ml (1 cup) almond milk unsweetened
20 grams protein
(vegan blend chocolate smooth by My Protein)
1 tbsp peanut butter
1 tbsp raw cacao nibs
1 tbsp agave or maple syrup
1. Mix together your oats, raw cacao, milk and protein and microwave for around 90
seconds or until desired consistency is reached
2. Top with peanut butter, nibs and syrup
BY NATURALLY STEFANIE FOR VEGAN AESTHETICS
1 cups butternut squash, cubed
1 tsp cumin
1/2 tsp cinnamon
1/4 tsp salt and pepper
1/2 medium yellow onion, chopped
2 cloves garlic, minced
1 1/2 tbsp taco seasoning
Juice of 1/2 lime
200 grams tempeh, crumbled (using your hands)
1/2 small bunch of cilantro
2 corn tortillas
50 grams avocado slices and lime wedges
1. Add butternut squash to baking sheet and coat in cumin, cinnamon, salt, pepper
2. Place in the oven to cook (30ish minutes)
3. Add onion, garlic, seasoning, lime and tempeh to a pan and cook through
4. Remove butternut squash and mix in with tempeh mixture
5. Add mix to tortillas, top with cilantro, avocado and extra lime juice
BY NATURALLY STEFANIE FOR VEGAN AESTHETICS
1 serving of tofu
125g cooked rice
2 tbsp teriyaki sauce
125g soya edamame beans
100g broccoli
1. In a pre heated pan add the tofu and cook either side until golden
2. Boil or cook rice and edamame according to package instructions
3. Add broccoli to the pan and cook until softened
4. Add the teriyaki sauce to the tofu and cook either side for 1-2 minutes until marinated
5. In a bowl add the rice, beans, tofu and broccoli
BY NATURALLY STEFANIE FOR VEGAN AESTHETICS
1 banana (frozen is amazing)
250ml (1 cup) almond milk
2 medjool dates
40 grams vanilla instant oats
40 grams vanilla protein powder
1 tsp each cinnamon & nutmeg
1. Add all of the ingredients to a blender and pulse until smooth (if using dates, pit first)
BY NATURALLY STEFANIE FOR VEGAN AESTHETICS
250 grams tofu
2 tbsp teriyaki sauce
1 chilli
1/2 cucumber spiralized
1 carrot spiralled
10 g vegan mayo
Hot sauce to taste
2 slices wholemeal bread
1. Pan fry tofu either side until cooked
2. Turn down heat and coat in teriyaki sauce
3. Remove from pan when coated and golden
4. Add tofu and vegetables to a sandwich
5. Add vegan mayo and hot sauce
6. Easy to prep night before and take on t he g o
BY NATURALLY STEFANIE FOR VEGAN AESTHETICS
200g tofu or tempeh or other soya meat alternatve
1 cup each broccoli, carrots, pepper, sugar snap peas
2 tbsp thai green curry paste
200ml carton coconut milk
125g cooked rice
1. Once tofu has been drained and cut, add to a pan and cook either side until golden
2. Add veggies and stir fry until cooked
3. Add curry paste and coat the tofu and veg evenly
4. Add coconut milk and allow to simmer for 15-20 minutes
5. Serve with rice
BY NATURALLY STEFANIE FOR VEGAN AESTHETICS
200g frozen berries
100g banana
250 ml almond milk
30g scoop vegan vanilla protein
2 tbsp vegan friendly granola
100 grams fresh strawberries
100 grams fresh blueberries
1 tbsp almond butter
1. Blend together the first 4 ingredients to get a thick frozen smoothie consistency
2. Transfer to bowl and top with fresh strawberries, blueberries, almond butter and
granola!
BY NATURALLY STEFANIE FOR VEGAN AESTHETICS
1 tortilla wrap
2 tbsp hummus
200g tempeh or tofu or vegan meat sub such as "chicken" fillet
Sliced carrot, cucumber and tomato
Handful of lettuce
1. In a pre heated pan cook your tofu either side until golden or alternatively your meat
sub according to package instructions
2. Add the hummus to the wrap, layer with lettuce and veg then protein of choice
3. Roll up and take on the go!
BY NATURALLY STEFANIE FOR VEGAN AESTHETICS
200 grams tofu
100 grams rice noodles (dry weight)
1 cup bean sprouts
1 cup broccoli chopped fine
1 cup shredded carrot
1/2 cup spring onion
Juice of a lime for garnishing
4 tablespoons low sodium soy sauce
2 tablespoons rice vinegar
2 tablespoons pure maple syrup
2 tablespoons fresh lime juice
1 teaspoon Sriracha hot sauce
1. Cook your rice noodles according to package instructions
2. Heat a non stick pan over medium heat and add in the broccoli tempeh until cooked
either side
3. Remove and add the vegetables and cook until softened
4. Combine the sauce ingredients and add the tempeh back to the pan with the vegetables
and coat evenly with the sauce
Le YmSi xT tEoF yAoNuIrE no
FoO
5. Add the tempehBaYn dN Av eTgUeRt aAbLle
o dRleeVs EaGnAd Nf innAisEs hS TwHi tEhTeI xCtSr a lime juice
1 tsp toffee flavdrops by My protein (or similar)
1 tbsp cacao nibs
1 frozen banana
1 scoop (30grams) vanilla protein powder
1 cup (250ml) almond milk
1. Blend all of the ingredients until smooth
BY NATURALLY STEFANIE FOR VEGAN AESTHETICS
250g silken tofu
Juice of 1 lemon
1/4 cup almond milk
3 tbsp nutritional yeast
1/2 tbsp mustard
100g broccoli
100g peas
200g gnocchi
1. Cook gnocchi according to package instructions
2. Steam or boil broccoli until tender
3. Add drained silken tofu, lemon, almond milk and nutritional yeast to a blender and
combine
4. Mix in mustard to the tofu sauce and pour over broccoli and gnocci
BY NATURALLY STEFANIE FOR VEGAN AESTHETICS
2 onions, chopped
4 garlic cloves, chopped
Large piece of ginger, chopped
300g red split lentils
1 tsp turmeric
2 tomatoes roughly chopped
1 tsp coriander seeds
1 tsp cumin seeds
1 tsp black mustard seeds
Juice of 1 lemon
1/2 cup dry weight rice - not doubled please eat full serving of rice.
1. Add the onion to a preheated pan and and cook until tender.
2. Stir in the garlic and ginger and cook for a few mins more.
3. Add the lentils, turmeric and tomatoes and spices stir to combine, then pour in 1 litre of
water.
4. Bring to the boil, then turn down and simmer for 25-30 min
5. When cooked add lemon juice over too p a n d s e r v e over rice
6. This recipe is TWO servings
BY NATURALLY STEFANIE FOR VEGAN AESTHETICS
60g oats
20g protein powder
200ml coconut milk
1 tbsp maple syrup
1 tbsp cacao powder
1 tbsp unsweetened shredded coconut plus more for topping
1 tbsp sliced almonds
2 tbsp chocolate chips
1. Combine oats, coconut, protein and cacao and mix well
2. Stir in milk and be sure to whisk until well combined (or blend if baking)
3. Cook in microwave or bake for 25 minutes for a breakfast cake
4. Top with coconut, slivered almonds, syrup and melted chocolate
BY NATURALLY STEFANIE FOR VEGAN AESTHETICS
200g tofu
250g rice (cooked - microwave rice)
200g mixed frozen veg
1 tbsp minced garlic
1/4 white onion
2 tbsp soy sauce
1 tbsp hoisin sauce
Salt and black pepper to taste
1. Start by draining your tofu and crumbling it as you would to make tofu scramble
2. Add to a pre heated and oiled pan; Once it starts to brown add in the onion, garlic and
combine well
3. Cook rice according to package instructions (I just used two packs of microwavable rice)
4. Add the frozen veg to the pan and cook until softened
5. Once the tofu veg mix is cooking well add in your sauces and your spices and coat
6. Stir in cooked rice and combine well
BY NATURALLY STEFANIE FOR VEGAN AESTHETICS
1 x tin black beans rinsed
1/2 tin sweetcorn rinsed
4 tbsp jalapenos
2 tbsp hot sauce
1/2 cup flour
3 garlic cloves
1/4 white onion
1 tbsp paprika
Salt and pepper to taste
OTHER:
Burger bun
Lettuce
Hummus
1. Add all of the ingredients except the toppings to a blender or food processor and blend
until combined but still chunky
2. Form 4 burger patties and add to your oven at 180 degrees
3. Cook for 12 minutes each side
4. Layer burger bun with hummus, lettucc e, b urr g e r p atty.
BY NATURALLY STEFANIE FOR VEGAN AESTHETICS
1 block silken tofu (approx 350/400g)
4 tbsp nutritional yeast
1 tbsp cornstarch
4 tbsp flour
2 tbsp almond milk
1 tsp each paprika, onion powder, garlic, turmeric
Salt and black pepper to taste
FILLING:
1 cup mushrooms
1 cup cherry tomatoes
1 bunch spinach
or veg of choice
1. In a blender combine all of your ingredients except the fillings
2. Blend until smooth
3. Heat a pan with some non stick spray and pour the mix in, allowing it to spread out
and fill the whole pan
4. Once the underside seems to have cookk edd , a d d t h e filling and fold in half
5. Serve with your favourite breakfast sauce
BY NATURALLY STEFANIE FOR VEGAN AESTHETICS
2 leftover burger patties
2 wholemeal tortilla wraps
Lettuce
Tomato
Salsa
1. Add burger patties to wraps with lettuce, tomato and salsa!
2. Super quick and easy leftover lunch!
BY NATURALLY STEFANIE FOR VEGAN AESTHETICS
1 block silken tofu
1 cup cartoned coconut milk
3 cloves garlic
1 vegan stock cube
Juice of 1 lemon
Salt and black pepper to taste
100g Spaghetti
2 handfuls frozen peas
1. Add all of you ingredients except the spaghetti and peas to a blender and combine until
smooth
2. Cook your spaghetti according to package instructions, drain and add back to pot
3. Add in your blended sauce and peas and heat through
BY NATURALLY STEFANIE FOR VEGAN AESTHETICS