PLANT-POWERED PROTEIN GUIDE tofu PLANT-BASED PROTEIN GUIDE MACROS 100G SERVING CARBS, 3G FAT, 9G PROTEIN, 17G CALCIUM MANGANESE COPPER WAYS TO USE TOFU Silken Tofu: Best for blended foods like smoothies, desserts, puddings, salad dressings, sauces, and dips. Firm Tofu: Best for stir-frying, crumbling for scramble or a ground meat substitute. Extra Firm Tofu: Best for slicing, cubing, and then pan/deep frying, baking, or grilling. TOFU RECIPES Vegan Spinach & Artichoke Dip Vegan Baked Feta Gnocchi Vegan Ground Beef tempeh PLANT-BASED PROTEIN GUIDE MACROS 3 OZ SERVING CARBS, 6.6G FAT, 9G PROTEIN, 16.8G RIBOFLAVIN MAGNESIUM PHOSPOHORUS WAYS TO USE TEMPEH Marinated: Tempeh is typically marinated or seasoned to add flavor before it's added to a recipe as it has a very neutral flavor Crumbled: Commonly used to make vegan 'tuna' salad, in chilli, tacos, or cubed for stir-fries. Sandwich or Salad: Cut into thick strips, seasoned, and added to BBQ tempeh sandwich, tempeh BLT, or to top a salad. TEMPEH RECIPES Tempeh Bacon Tempeh Teriyaki Rice Bowl Tempeh & Broccoli Salad seitan PLANT-BASED PROTEIN GUIDE MACROS 1/4 CUP SERVING CARBS, 4G FAT, 0.5G PROTEIN, 15.6G SELENIUM IRON PROTEIN WAYS TO USE SEITAN Roasts: By making seitan from scratch and blending other ingredients like beets, and chickpea flour you can create roasts to slice up and enjoy with gravy or on a bun. Wings, Ribs, Sausages: By forming seitan into different shapes and using different seasonings and sauces you can replicate almost any meat substitute! Breaded & Fried: Battered and fried, seitan makes a great "fried chick*n SEITAN RECIPES Homemade Vegan Seitan Vegan Sticky Ribs Vegan Roast Beef chickpeas PLANT-BASED PROTEIN GUIDE MACROS 1 CUP SERVING CARBS, 44G FAT, 4.2G PROTEIN, 14.5G FOLATE POTASSIUM PHOSPHORUS WAYS TO USE CHICKPEAS Aquafaba: The water from a can of chickpeas is called aquafaba, and can be used to make fluffy whipped cream, puddings, & meringue. Baking: Chickpea flour can be used for baking desserts or pancakes, or savoury dishes like tater tots, & vegan roasts. Whole: Seasoned and added to soups, salads, wraps, or roasted as a crunchy snack! CHICKPEA RECIPES Oil-Free Hummus Buffalo Chickpea Wrap Vegan Protein Blondies black beans PLANT-BASED PROTEIN GUIDE MACROS 1/2 CUP SERVING CARBS, 20.5G FAT, 0.5G PROTEIN, 7.5G PROTEIN FOLATE FIBER WAYS TO USE BLACKBEANS Baking: Black beans can be snuck into brownies, cakes, frosting, or anything with a chocolatey base or used as a veggie burger base. Salads, Wraps: Can be added to bean salads, quesadillas, nachos, or mashed up for a wrap filling. Soups, Stews: Perfect for veggie soups, baked beans, chilli, curry or making refried beans. BLACK BEAN RECIPES Vegan Taco Bowl Vegan Black Bean Brownies Vegetable Soup with Rice and Beans peas PLANT-BASED PROTEIN GUIDE MACROS 1/2 CUP SERVING CARBS, 12.5G FAT, 0G PROTEIN, 4.3G VITAMIN A VITAMIN K THIAMINE WAYS TO USE PEAS Pastas, Salads: Peas can elevate a simple pasta dish with olive oil and garlic, or add a pop of sweetness to any salad. Soups, Purées: Peas go well in basically any veggie soup, or can be blended with herbs like mint or parsley for a delicious side. Casseroles: Add to shepherd's pie, macaroni & cheese, chick'n and rice, or pasta bakes. PEA RECIPES Gut Healing Stew Creamy Cauliflower Curry Red Curry Fried Rice lentils PLANT-BASED PROTEIN GUIDE MACROS 1 CUP SERVING CARBS, 39G FAT, 0.8G PROTEIN, 18G FOLATE MANGANESE COPPER WAYS TO USE LENTILS Curries, Sauces: Red lentils are best for these dishes as they become soft and thicken the meal. Soups, Stews: Green and brown lentils are best for soups as they have a mild earthy flavor. Salads: French lentils and black lentils are best for salads as they will stay in tact when cooked, although green and brown work well too! LENTIL RECIPES Vegan Lentil Sloppy Joes Lemon Lentil Salad Red Lentil Bolognese Sauce nuts PLANT-BASED PROTEIN GUIDE MACROS: CASHEWS 1 CUP SERVING CARBS, 44G FAT, 64G PROTEIN, 21.7G CALCIUM PHOSPHORUS POTASSIUM WAYS TO USE NUTS Cashews: Cashews are the ultimate nut for making creamy vegan cheeses, cheese sauces or dips. Almonds work well too! Nut Butters: Peanut butter and almond butter are great additions to smoothies, baking, salad dressings or sauces to add some protein and thickness Walnuts, Peanuts: Roasted, slivered, or crushed, any of your favourite nuts are great toppings for salads, noodle bowls or desserts. NUT RECIPES Vegan Pecan Pie Almond Cheese Ball Noodle Salad with 3 Nut Dressing hemp seeds PLANT-BASED PROTEIN GUIDE MACROS 3 TBSP SERVING CARBS, 2.6G FAT, 14G PROTEIN, 9.7G VITAMIN E PROTEIN FIBER WAYS TO USE HEMP SEEDS Smoothies, Oats: The perfect way to add some protein to your smoothies, oatmeals, or granolas. Salad, Stir-fry: Sprinkle some on your salad, or coat your marinated tofu or veggies. Baking: Add to muffins, cookies, bars, or pancakes. HEMP SEED RECIPES PB & J Smoothie Bowl Snickers Oatmeal Easy Teriyaki Meal Prep quinoa PLANT-BASED PROTEIN GUIDE MACROS 1 CUP SERVING CARBS, 39G FAT, 3G PROTEIN, 8G CALCIUM MANGANESE COPPER WAYS TO USE QUINOA Baking: Quinoa is a great addition to granola bars, cookies, powerballs, puddings and cakes In place of Rice or Grains: In stir-fries, casseroles, pasta salads, soups, curries. Nourish bowls: Add a scoop of quinoa to your green salads, bean salads, or lunch bowls to add some protein and substance ADD QUINOA TO THESE RECIPES Best Ever Vegan Salad Veggie Power Bowl Garlic, Tomato & White Bean Soup
