Real Food Recipes.

Ingredients

• Soy yogurt (unsweetened)200g14g
• Hemp seeds3 tbsp10g
• Peanut butter1 tbsp4g
• Mixed berries80g1g
• Chia seeds1 tbsp3g

Steps

1. 01Spoon soy yogurt into a bowl.
2. 02Top with hemp seeds, chia seeds, and berries.
3. 03Add a dollop of peanut butter. No mixing needed.

Ingredients

• Rolled oats80g dry5g
• Soy milk (unsweetened)300ml10g
• Hemp seeds4 tbsp13g
• Peanut butter1 tbsp4g
• Banana, sliced½ medium1g

Steps

1. 01Combine oats and soy milk in a jar. Stir well.
2. 02Refrigerate overnight (or minimum 4 hours).
3. 03In the morning, top with hemp seeds, peanut butter, and banana. Eat cold.

Ingredients

• Firm tofu200g20g
• Nutritional yeast3 tbsp8g
• Soy milk1 cup8g
• Turmeric, garlic, soy sauceto tastetrace
• Spinachlarge handful1g

Steps

1. 01Crumble firm tofu into a hot non-stick pan with olive oil.
2. 02Add turmeric, garlic, and a splash of soy sauce. Cook 5 min until golden.
3. 03Stir in nutritional yeast. Wilt spinach in the last minute.
4. 04Serve with a glass of soy milk on the side or as a latte.

Ingredients

• Silken tofu150g12g
• Soy milk200ml7g
• Hemp seeds (topping)3 tbsp10g
• Frozen berries + banana150g total2g

Steps

1. 01Blend silken tofu, soy milk, frozen berries, and banana until smooth.
2. 02Pour into a bowl — it should be thick, not liquid.
3. 03Top with hemp seeds. Eat immediately.

Ingredients

• High-protein bagel1 bagel14g
• Soy skyr / quark200g18g
• Hemp seeds3 tbsp10g
• Berries or sliced fruitas desiredtrace

Steps

1. 01Toast the bagel.
2. 02Spread soy skyr generously on both halves.
3. 03Sprinkle hemp seeds. Add fruit if desired.

Ingredients

• Buckwheat flour100g10g
• Soy milk250ml8g
• Soy yogurt (side)150g10g
• Hemp seeds (topping)2 tbsp7g
• Maple syrup, baking powderto tastetrace

Steps

1. 01Mix buckwheat flour, soy milk, and a pinch of baking powder until smooth.
2. 02Cook pancakes in a non-stick pan — 2-3 min per side on medium heat.
3. 03Serve with soy yogurt, hemp seeds, and a drizzle of maple syrup.

Ingredients

• Chia seeds4 tbsp8g
• Soy milk300ml10g
• Soy yogurt (topping)100g7g
• Almond butter1 tbsp3g

Steps

1. 01Mix chia seeds and soy milk in a jar. Stir well to prevent clumping.
2. 02Refrigerate at least 4 hours or overnight.
3. 03Top with soy yogurt and almond butter before eating.

Ingredients

• Plant sausage2 links28g
• Steel-cut oats¼ cup dry7g
• Soy milk½ cup4g

Steps

1. 01Cook oats in soy milk with a pinch of salt — 10 min on medium.
2. 02Pan-sear plant sausages 3 min each side until browned.
3. 03Serve together. Add hot sauce or mustard for flavor.

Ingredients

• Sprouted-grain bread2 slices8g
• Peanut butter3 tbsp12g
• Hemp seeds2 tbsp7g
• Banana, sliced½ medium1g
• Soy milk latte1 cup8g

Steps

1. 01Toast the bread.
2. 02Spread peanut butter generously. Top with hemp seeds and banana.
3. 03Pair with a soy milk latte for an extra 8g protein.

Ingredients

• Amaranth1 cup cooked9g
• Soy milk300ml10g
• Peanut butter2 tbsp8g
• Hemp seeds2 tbsp7g
• Cinnamon, maple syrupto tastetrace

Steps

1. 01Cook amaranth in soy milk on medium heat 12-15 min, stirring often.
2. 02Stir in peanut butter and cinnamon in the last minute.
3. 03Serve topped with hemp seeds and a drizzle of maple syrup.

Ingredients

• Nut & seed granola60g8g
• Soy milk250ml8g
• Soy yogurt100g7g
• Hemp seeds2 tbsp7g
• Pumpkin seeds1 tbsp3g

Steps

1. 01Pour granola into a bowl.
2. 02Add soy milk and a dollop of soy yogurt.
3. 03Top with hemp seeds and pumpkin seeds. Eat immediately.

Ingredients

• Firm tofu150g15g
• Nutritional yeast3 tbsp8g
• Sprouted-grain bread2 slices8g
• Hemp seeds2 tbsp7g
• Lemon, garlic, saltto tastetrace

Steps

1. 01Blend tofu, nutritional yeast, lemon juice, garlic, and salt until smooth and ricotta-like.
2. 02Toast the bread.
3. 03Spread tofu ricotta generously. Top with hemp seeds and black pepper.

Ingredients

• Tempeh150g30g
• Cooked quinoa1 cup8g
• Edamame (shelled)½ cup9g
• Tahini + lemon dressing2 tbsp5g
• Cucumber, greensas desiredtrace

Steps

1. 01Slice tempeh and pan-fry with tamari and garlic — 3 min each side.
2. 02Assemble bowl: quinoa base, edamame, greens, cucumber.
3. 03Top with tempeh and tahini-lemon dressing.

Ingredients

• Firm tofu, cubed150g15g
• Edamame pasta85g dry24g
• Edamame (shelled)½ cup9g
• Soy sauce, sesame oil, gingerto tastetrace

Steps

1. 01Cook edamame pasta per package instructions. Drain and rinse.
2. 02Pan-fry tofu cubes with soy sauce until golden — 5 min.
3. 03Toss pasta, tofu, edamame, and sesame oil together. Serve warm or cold.

Ingredients

• Chickpeas, drained1 cup15g
• Sprouted-grain bread2 slices8g
• Hummus4 tbsp8g
• Hemp seeds2 tbsp7g
• Mustard, lemon, celeryto tastetrace
• Soy milk (side)1 cup8g

Steps

1. 01Mash chickpeas with a fork. Mix with mustard, lemon, diced celery, and hemp seeds.
2. 02Spread hummus on both bread slices.
3. 03Fill with chickpea mash. Serve with a glass of soy milk.

Ingredients

• Red lentils80g dry18g
• Chickpeas, canned½ cup8g
• Nutritional yeast3 tbsp8g
• Sprouted bread (side)1 slice4g
• Tomatoes, cumin, lemon, garlicto tastetrace

Steps

1. 01Sauté garlic and cumin 1 min. Add lentils and 500ml water or broth.
2. 02Add canned tomatoes and chickpeas. Simmer 15 min until lentils are soft.
3. 03Stir in nutritional yeast and lemon juice. Serve with bread.

Ingredients

• Seitan, sliced150g31g
• Whole-wheat tortilla1 large7g
• Hummus4 tbsp8g
• Spinach, tomato, mustardas desiredtrace

Steps

1. 01Pan-sear seitan slices 2 min each side with a splash of soy sauce.
2. 02Spread hummus on tortilla. Add spinach and tomato.
3. 03Fill with seitan. Roll tightly and slice in half.

Ingredients

• Soba noodles85g dry12g
• Firm tofu, baked150g15g
• Edamame (shelled)1 cup18g
• Tahini, soy sauce, limedressing3g
• Carrot, cucumber, sesameas desiredtrace

Steps

1. 01Cook soba per package (4-5 min). Rinse with cold water immediately.
2. 02Bake tofu at 200°C/400°F for 20 min or use store-bought baked tofu.
3. 03Assemble bowl. Whisk tahini + soy sauce + lime for dressing.

Ingredients

• Lentil pasta85g dry21g
• White beans (cannellini)1 cup cooked17g
• Nutritional yeast3 tbsp8g
• Garlic, olive oil, lemon, rosemaryto tastetrace
• Spinach2 handfuls2g

Steps

1. 01Cook lentil pasta per package. Reserve ½ cup pasta water.
2. 02Sauté garlic in olive oil. Add white beans, rosemary, and pasta water.
3. 03Toss in pasta and spinach. Finish with nutritional yeast and lemon.

Ingredients

• Extra-firm tofu, baked200g20g
• Cooked quinoa1 cup8g
• Edamame½ cup9g
• Hemp seeds2 tbsp7g
• Tahini dressing, roasted vegas desiredtrace

Steps

1. 01Bake tofu cubes at 200°C/400°F for 25 min until crispy.
2. 02Build bowl: quinoa base, edamame, roasted veg of choice.
3. 03Top with tofu, hemp seeds, and tahini drizzle.

Ingredients

• Falafel (baked from frozen)6 pieces20g
• Whole-wheat tortilla1 large7g
• Hummus4 tbsp8g
• Hemp seeds1 tbsp3g
• Lettuce, tomato, lemonas desiredtrace

Steps

1. 01Bake falafel per package — usually 15 min at 180°C/350°F.
2. 02Warm tortilla in a dry pan 30 seconds each side.
3. 03Spread hummus, fill with falafel and veg, sprinkle hemp seeds, roll tight.

Ingredients

• Vegan deli slices6 slices18g
• Sprouted-grain bread2 slices8g
• Hummus3 tbsp6g
• Hemp seeds1 tbsp3g
• Mustard, spinach, tomatoas desiredtrace

Steps

1. 01Spread hummus on bread. Add mustard.
2. 02Layer deli slices, spinach, tomato, hemp seeds.
3. 03Close, press, slice. Done.

Ingredients

• Chickpeas, canned1.5 cups22g
• Firm tofu100g10g
• Coconut milk, curry paste200ml + 2 tbsp2g
• Cooked quinoa (side)½ cup4g
• Nutritional yeast2 tbsp5g
• Spinach, ginger, garlicas desiredtrace

Steps

1. 01Sauté curry paste with garlic and ginger 1 min.
2. 02Add chickpeas, cubed tofu, coconut milk. Simmer 10 min.
3. 03Stir in spinach and nutritional yeast. Serve over quinoa.

Ingredients

• Cooked lentils1 cup18g
• Black beans½ cup8g
• Cooked brown rice1 cup5g
• Soy yogurt (as sour cream)100g7g
• Hemp seeds2 tbsp7g
• Cumin, chili, salsa, avocadoas desiredtrace

Steps

1. 01Season lentils with cumin, chili, and salt. Warm in pan 3 min.
2. 02Build bowl: rice base, lentils, black beans, salsa.
3. 03Top with soy yogurt, hemp seeds, avocado slices.

Ingredients

• Soy curls (dry)1 cup23g
• Black beans1 cup15g
• Pumpkin seeds¼ cup9g
• Whole-wheat tortilla1 large7g
• Broth, taco spices, salsato tastetrace

Steps

1. 01Soak soy curls in warm broth 10 min. Squeeze dry.
2. 02Pan-fry with taco spices until crispy — 5 min on high heat.
3. 03Build bowl: torn tortilla, black beans, soy curls, pumpkin seeds, salsa.

Ingredients

• Red lentils80g dry18g
• Tempeh, crumbled120g24g
• Coconut milk200ml2g
• Nutritional yeast2 tbsp5g
• Canned tomatoes, curry spices, garlicto tastetrace

Steps

1. 01Sauté garlic and curry spices. Add lentils and 400ml water. Simmer 15 min.
2. 02Crumble tempeh directly into the dal in the last 8 min. Add coconut milk.
3. 03Stir in nutritional yeast. Serve with rice or naan.

Ingredients

• Extra-firm tofu, baked200g20g
• Black beans1 cup15g
• Edamame½ cup9g
• Cooked quinoa½ cup4g
• Soy sauce, sesame oil, garlic, gingersaucetrace

Steps

1. 01Bake tofu at 200°C/400°F for 25 min. Set aside.
2. 02Stir-fry garlic and ginger. Add black beans, edamame, and sauce.
3. 03Toss in tofu. Serve over quinoa.

Ingredients

• Seitan chunks150g31g
• White beans (cannellini)1 cup17g
• Canned tomatoes400g4g
• Nutritional yeast2 tbsp5g
• Paprika, thyme, bay leaf, garlicto tastetrace

Steps

1. 01Sauté garlic and paprika. Add seitan and brown 3 min.
2. 02Add tomatoes, white beans, thyme, bay leaf. Simmer 20 min.
3. 03Stir in nutritional yeast before serving. Season with salt and pepper.

Ingredients

• Tempeh, crumbled150g30g
• Black beans½ cup8g
• Soy yogurt (as sour cream)100g7g
• Corn tortillas3 small3g
• Cumin, chili, lime, salsa, avocadoto tastetrace

Steps

1. 01Pan-fry crumbled tempeh with cumin and chili — 5 min on medium-high.
2. 02Warm tortillas in a dry pan. Warm black beans separately.
3. 03Assemble tacos: beans first, then tempeh, soy yogurt, salsa, avocado.

Ingredients

• TVP (textured soy protein)½ cup dry24g
• Kidney beans1 cup15g
• Canned tomatoes, broth400g + 200ml4g
• Hemp seeds (topping)1 tbsp3g
• Chili powder, cumin, garlic, cornto tastetrace

Steps

1. 01Rehydrate TVP in broth for 10 min. Squeeze out excess liquid.
2. 02Sauté garlic and spices. Add TVP, kidney beans, tomatoes. Simmer 20 min.
3. 03Top with hemp seeds and soy yogurt. Serve with rice or bread.

Ingredients

• Silken tofu200g16g
• Edamame (shelled)1 cup18g
• Soba noodles50g dry7g
• Miso paste2 tbsp3g
• Scallions, sesame, norias desiredtrace

Steps

1. 01Boil 600ml water. Cook soba noodles 4 min. Remove noodles, keep water warm.
2. 02Dissolve miso paste in the warm water (do not boil — kills probiotics).
3. 03Add silken tofu cubes, edamame, noodles. Top with scallions and sesame.

Ingredients

• Chickpea pasta85g dry20g
• TVP (rehydrated)½ cup dry24g
• Nutritional yeast2 tbsp5g
• Canned tomatoes, garlic, onion, basilto tastetrace

Steps

1. 01Rehydrate TVP in hot water 10 min. Drain. Fry with garlic until browned.
2. 02Add canned tomatoes and simmer 15 min. Stir in nutritional yeast.
3. 03Cook chickpea pasta, drain, and toss with bolognese sauce.

Ingredients

• Split peas (pre-cooked or canned)1.5 cups24g
• Hemp seeds3 tbsp10g
• Nutritional yeast2 tbsp5g
• Soy milk1 cup8g
• Broth, smoked paprika, garlicto tastetrace

Steps

1. 01Blend cooked split peas with broth and soy milk until smooth.
2. 02Heat on medium. Stir in nutritional yeast and paprika.
3. 03Serve topped with hemp seeds and a drizzle of olive oil.

Ingredients

• Firm tofu, crumbled150g15g
• Edamame (shelled)1 cup18g
• Cooked brown rice1 cup5g
• Nutritional yeast2 tbsp5g
• Hemp seeds (topping)2 tbsp7g
• Soy sauce, sesame oil, gingersaucetrace

Steps

1. 01Fry crumbled tofu in sesame oil until golden. Push to one side.
2. 02Add rice and edamame. Stir-fry together with soy sauce and ginger.
3. 03Finish with nutritional yeast and hemp seeds. Mix well and serve.

Ingredients

• Seitan, cubed200g42g
• Hummus (side)4 tbsp8g
• Garlic, paprika, soy sauce, lemonmarinadetrace
• Cucumber, tomato, greensas desiredtrace

Steps

1. 01Marinate seitan cubes in garlic, paprika, soy sauce, and lemon — 10 min.
2. 02Thread on skewers. Grill or bake at 220°C/425°F for 15 min.
3. 03Serve over greens with hummus and fresh veg.

Ingredients

• Pinto beans1.5 cups cooked22g
• Cooked quinoa1 cup8g
• Nutritional yeast2 tbsp5g
• Hemp seeds2 tbsp7g
• Cumin, chili, lime, salsato tastetrace

Steps

1. 01Heat pinto beans with cumin, chili, and a splash of water — 5 min.
2. 02Mash half the beans for creaminess. Keep rest whole.
3. 03Serve over quinoa. Top with nutritional yeast, hemp seeds, and salsa.

Ingredients

• Lentil pasta85g dry21g
• TVP½ cup dry24g
• Nutritional yeast2 tbsp5g
• Canned tomatoes, red wine, garlic, basilsaucetrace

Steps

1. 01Rehydrate TVP in 200ml hot broth for 10 min. Drain well.
2. 02Fry TVP with garlic until browned. Add tomatoes, basil. Simmer 15 min.
3. 03Cook pasta, drain, toss with ragu and nutritional yeast.

Ingredients

• Edamame (frozen, shelled)1.5 cups27g
• Hemp seeds3 tbsp10g
• Soy yogurt100g7g
• Nutritional yeast1 tbsp3g
• Soy sauce, sesame, limeto tastetrace

Steps

1. 01Microwave edamame from frozen — 4 min. Drain any water.
2. 02Toss with soy sauce, sesame, and lime.
3. 03Top with hemp seeds, nutritional yeast, and a dollop of soy yogurt. Eat immediately.

Ingredients

• Edamame (shelled, frozen)1 cup18g
• Hemp seeds3 tbsp10g
• Sea salt, sesame, limeto tastetrace

Steps

1. 01Microwave edamame from frozen — 4 min.
2. 02Toss with hemp seeds, salt, and lime.
3. 03Eat warm or cold. Done.

Ingredients

• Soy skyr / quark200g18g
• Almonds¼ cup7g
• Chia seeds2 tbsp5g
• Berries, honeyas desiredtrace

Steps

1. 01Layer skyr in a glass or bowl.
2. 02Top with chia seeds, almonds, berries.
3. 03Drizzle honey if desired. Done.

Ingredients

• Pumpkin seeds¼ cup9g
• Hemp seeds3 tbsp10g
• Sunflower seeds¼ cup7g
• Dried mango or raisinssmall handfultrace

Steps

1. 01Mix all seeds and dried fruit in a small container.
2. 02Portion into individual snack bags for the week. Done.

Ingredients

• Roasted chickpeas (store-bought)50g bag9g
• Soy milk latte (large)350ml12g
• Pumpkin seeds2 tbsp5g

Steps

1. 01Order a large soy latte at any coffee shop. Ask specifically for soy — not oat, not almond.
2. 02Grab a bag of roasted chickpeas. Add a small handful of pumpkin seeds from your bag.
3. 0324g of protein. Zero prep. Anywhere.

Ingredients

• Peanut butter2 tbsp8g
• Rice cakes3 cakes3g
• Hemp seeds2 tbsp7g
• Soy milk (glass on side)1 cup8g
• Banana slicesoptionaltrace

Steps

1. 01Spread peanut butter on rice cakes.
2. 02Sprinkle hemp seeds. Add banana if desired.
3. 03Pair with a cold glass of soy milk for an extra 8g protein.

Ingredients

• Edamame hummus½ cup (100g)8g
• Edamame (shelled)½ cup9g
• Whole-wheat pita or crackers1 pita5g
• Carrot sticks, cucumberas desiredtrace

Steps

1. 01Microwave edamame from frozen — 3 min.
2. 02Plate hummus, edamame, pita, and veg sticks.
3. 03Dip and eat. Done in under 5 minutes.

Ingredients

• Vegan protein bar (whole food)1 bar15g
• Pea milk1 cup8g
• Pistachios¼ cup6g

Steps

1. 01Grab a clean-label vegan protein bar (look for whole food ingredients — dates, nuts, seeds).
2. 02Pair with a carton of pea milk and a small handful of pistachios.
3. 0329g protein. Zero prep. Works at a desk, in a car, at an airport.

Ingredients

• Roasted chickpeas (store-bought)50g9g
• Roasted peanuts¼ cup9g
• Pumpkin seeds¼ cup9g
• Hemp seeds1 tbsp3g
• Nutritional yeast (toss to coat)1 tbsp3g

Steps

1. 01Mix all ingredients in a bowl or bag.
2. 02Toss with nutritional yeast and a pinch of salt.
3. 03Portion and store in small containers for the week. 32g protein per portion.

Ingredients (4 servings)

• Red lentils400g dry18g/srv
• Broth1.2L—
• Onion, garlic, cumin, turmericbase seasoning—
• Nutritional yeast (per serving)2 tbsp5g

Steps

1. 01Sauté onion, garlic, and spices 3 min. Add lentils and broth.
2. 02Simmer 20-25 min until lentils are soft. Season with salt.
3. 03Divide into 4 containers. Refrigerate up to 5 days. Use as dal, soup base, or bowl filling.

Ingredients (4 servings)

• Extra-firm tofu2 blocks (800g)20g/srv
• Soy sauce, garlic powder, cornstarchmarinade—

Steps

1. 01Press tofu 20 min. Cube into 2cm pieces.
2. 02Toss with soy sauce, garlic powder, and cornstarch (makes it crispy).
3. 03Bake at 200°C/400°F for 30 min, flipping halfway. Cool completely before storing.
4. 04Refrigerate in a sealed container up to 5 days. Use in any recipe calling for tofu.

Ingredients (4 servings)

• Tempeh4 blocks (400g)19g/srv
• Soy sauce, maple syrup, garlic, gingermarinade—

Steps

1. 01Steam tempeh 10 min to remove bitterness. Cool.
2. 02Divide into thirds: slice for stir-fry, crumble for bolognese, cube for bowls.
3. 03Marinate all portions in soy-maple-garlic sauce 20 min. Pan-fry until golden.
4. 04Store in separate containers. Refrigerate up to 4 days. Reheat in pan or microwave.

Ingredients (5 servings)

• Black beans (canned)2 cans15g/srv
• Chickpeas (canned)2 cans15g/srv
• Kidney beans (canned)1 can15g/srv
• Olive oil, garlic, cumin, paprikaseasoning—

Steps

1. 01Drain and rinse all beans. Separate by type.
2. 02Season each type with olive oil, garlic, cumin, and salt. Toss well.
3. 03Store each type in a separate container in the fridge. Ready to add to any meal all week — no reheating needed.