NASM’S

ESSENTIALS
COOKBOOK

Authors:
Quest Nutrition
Matthew Kadey MS, RD
Contents

CONVENTIONAL
Breakfast...................................... p. 3
Lunch.............................................. p. 6
Snacks............................................ p. 11
Dinner............................................. p. 14
Dessert........................................... p. 17

VEGETARIAN
Breakfast...................................... p. 21
Lunch.............................................. p. 24
Snacks............................................ p. 27
Dinner............................................. p. 30
Dessert........................................... p. 33

VEGAN
Breakfast...................................... p. 36
Lunch.............................................. p. 39
Snacks............................................ p. 42
Dinner............................................. p. 46
Dessert........................................... p. 50
 CONVENTIONAL | BREAKFAST

blueberry muffin

SERVINGS PREP COOK TIME

10 15 25
min min

INGREDIENTS:

−− 1 Blueberry Muffin Quest Bar®

−− 1 scoop Quest® Vanilla
Milkshake Protein Powder Preheat the oven to 350°F.

−− 2 eggs Line a muffin pan with paper-lined standard-sized

muffin cups.
−− 3/4 cup unsweetened almond milk
Cut Quest Bars® into tiny pieces and set aside.
−− 1/2 cup zero-calorie sweetener
In a mixing bowl, combine eggs, almond milk,
−− 1/4 cup unsweetened applesauce applesauce, sweetener, vanilla extract, and
−− 1 teaspoon vanilla extract almond extract. Mix well.

−− 1/2 teaspoon almond extract In another small bowl, combine Quest® Protein
Powder, coconut flour, and almond flour. Mix well.
−− 1/4 cup coconut flour
Add dry mixture to wet. Then add coconut oil,
−− 1/4 cup almond flour baking powder, baking soda, and salt.
−− 1 tablespoon coconut oil, melted Fill muffin cups 3/4 full. Add Quest Bar® pieces evenly
−− 1 teaspoon baking powder among each muffin and add blueberries to the top
of each muffin.
−− 1/2 teaspoon baking soda
Bake for 18 to 20 minutes, or until an inserted
−− 1/2 teaspoon salt
toothpick comes out clean.
−− 1/2 cup fresh blueberries
−− Standard muffin pan

SERVING SIZE: 1 MUFFIN

Calories: 130
Protein: 8g
Fat: 8g
Net Carbs: 2g
Fiber: 2.5g

3
 CONVENTIONAL | BREAKFAST

blueberry pancakes

SERVINGS PREP COOK TIME

12 5 5
min min

INGREDIENTS:

−− 1 scoop Quest® Vanilla

Milkshake Protein Powder
−− 2 eggs In a medium bowl, whisk together the eggs, Quest®
Vanilla Milkshake Protein Powder, almond milk, baking
−− 3 tablespoons almond meal powder, and vanilla extract.
−− 2 teaspoons baking powder Mix in the almond meal, sweetener, and salt.
−− 1 teaspoon vanilla extract Fold in the blueberries.
−− 1/4 cup zero-calorie sweetener Coat a griddle with cooking spray and heat to
−− 1/4 teaspoon kosher salt 300°F, or coat a large, nonstick sauté pan with
cooking spray and heat over low-medium heat.
−− 1/4 cup fresh blueberries
Scoop 2 tablespoons of batter onto the griddle
−− Nonstick cooking spray per pancake.
Cook the pancakes on each side for 2 to 3 minutes,
or until lightly golden brown, and serve.

SERVING SIZE: 1 PANCAKE

Calories: 50
Protein: 3g
Fat: 4g
Net Carbs: 2g
Fiber: 1g

4
 CONVENTIONAL | BREAKFAST

raspberry scones

SERVINGS PREP COOK TIME

8 10 18
min min

INGREDIENTS:

−− 1/2 White Chocolate Raspberry

Quest Bar®
Preheat the oven to 350°F.
−− 1 scoop Quest® Strawberries &
Cream Protein Powder Break the Quest Bar® into small pieces and
set aside.
−− 3/4 cup almond flour
In a large mixing bowl, mix the Quest® Protein
−− 1/2 cup coconut flour
Powder, almond flour, coconut flour, 1/4 cup of the
−− 1/4 cup plus 1 tablespoon sweetener, and baking powder on low speed.
zero-calorie sweetener
Add in the almond milk, egg whites, coconut oil, and
−− 1 1/2 teaspoons baking powder vanilla extract and mix well.
−− 2/3 cup unsweetened vanilla Fold in the Quest Bar® pieces and raspberries.
almond milk
Place parchment paper on a baking sheet.
−− 1/4 cup liquid egg whites
Form the dough into the length of the side of the
−− 1 tablespoon coconut oil, melted triangle scone shape and place them on the
−− 1 teaspoon vanilla extract parchment paper. Sprinkle the top of each scone
with the remaining sweetener.
−− 3/4 cup raspberries
Bake for 16 to 18 minutes or until an inserted toothpick
TOPPING: comes out clean.
TOPPING:
−− 1/4 cup Quest® Strawberries &
Cream Protein Powder In a mini-blender, combine the Quest® Protein
Powder, cream cheese, almond milk, sweetener, and
−− 1/4 cup cream cheese raspberries. Blend until smooth
−− 3 tablespoons unsweetened Drizzle the topping on each scone and
vanilla almond milk serve immediately.
−− 1 tablespoon zero-calorie sweetener
−− 4 raspberries
SERVING SIZE: 1 SCONE
Calories: 200 Net Carbs: 4g
Protein: 12g Fiber: 3g
Fat: 14g 5
 CONVENTIONAL | LUNCH

broccoli cheddar soup

SERVINGS PREP COOK TIME

10 15 30
min min

INGREDIENTS: In a small pot, heat the coconut oil over

medium heat.

−− 2 Teaspoons coconut oil Add the onion and garlic. Sauté for 3 minutes
or until slightly caramelized.
−− 1 medium onion, chopped
Add the chicken broth and increase the heat
−− 3 cloves garlis, minced
to high. Bring to a boil.
−− 5 cups chicken broth
Reduce the heat to simmer and cover for 15 minutes,
−− 2 cups water or until the broth has evaporated to half, stirring
occasionally. Remove from the heat.
−− 6 1/4 cups broccoli florests, chopped
In a medium saucepan, bring 2 cups of water to a
into 1/2-inch pieces
boil. Add the broccoli and cook for 2 to 3 minutes.
−− Large bowl of ice water
Drain the broccoli and place in an ice bath for
−− 1 scoop plus 3 scoops Quest® 2 minutes.
Muli-Purpose Mix Protein Power
Add 1/4 of the broccoli to a blender and reserve
−− 1 cup plus 1/2 cup fat-free cheddar the rest.
cheese, grated
Add the chicken broth mixture to the blender and
−− 1 cup light sour cream process for 10 seconds or until completely combined.
−− 4 strips bacon, cut into 1/2-inch pieces To the blender’s broth mixture, add 1 scoop of
the Quest Protein Powder®, 1 cup of cheese, and
sour cream.
Blend until smooth and then add the remaining 3
scoops of Quest Protein Powder®, one at a time,
making sure each is fully incorporated before adding
the next one.
Once fully blended, pour the soup into serving bowls.
Top with the remaining broccoli and cheese.
SERVING SIZE: 1 CUP OF SOUP
Calories: 200 Net Carbs: 6g In a separate pan, cook the bacon to
Protein: 14g Fiber: 2g desired crispness.
Fat:12g Mince the bacon and sprinkle on top of the soup.
Serve immediately.
6
 CONVENTIONAL | LUNCH

chicken and waffle bites

SERVINGS PREP COOK TIME

20 10 15
min min

INGREDIENTS:

CHICKEN:
−− 2 tablespoons coconut oil
−− 1 bag Quest® Sour Cream & Onion
Protein Chips Chicken:
−− 1/4 cup finely chopped pecans
Crush the Quest® Protein Chips and then pour
−− 1 teaspoon zero-calorie sweetener them into a mini-food processor with the pecans,
sweetener, cayenne pepper, and salt. Pulse the
−− 1/4 teaspoon cayenne pepper
mixture to coarse crumbs and set aside.
−− Pinch of salt
Pour the syrup and scrambled eggs into a small
−− 2 eggs, scrambled bowl. Dip 3 to 4 chicken cubes into the syrup at a
time. Coat each piece lightly with crumbs.
−− 12 ounces chicken breast, cubed into
20 1-inch pieces In a medium sauté pan, heat the coconut oil.
When the oil is hot, drop in the chicken pieces and
WAFFLE:
then reduce to medium-low heat.
−− 1/2 scoop Quest® Multi-Purpose Mix
Cook for 3 to 4 minutes.
Protein Powder
Flip the chicken pieces over and cook for another
−− 1/2 scoop Quest® Vanilla Milkshake
2 to 3 minutes or until cooked through.
Protein Powder
Remove and set aside
−− 1 tablespoon brown rice powder/flour
−− 1 egg
−− 1/3 cup 1% milk
−− 1 tablespoon softened,
unsalted butter
−− 1 1/2 teaspoons vanilla extract
−− 1 teaspoon zero-calorie sweetener
−− 1/2 teaspoon baking powder
−− Nonstick cooking spray
Continue Next Page 7
 CONVENTIONAL | LUNCH

chicken and waffle bites

Continued from page 7

Waffle:
Heat a mini-waffle iron to medium-low heat.
In a medium bowl, combine the egg, milk, butter, vanilla extract, sweetener, and baking powder.
Whisk together until completely combined.
Add both Quest Protein Powders® and the brown rice powder/flour. Whisk until smooth and thick.
Spray the waffle iron with cooking spray.
Add the waffle batter and cook for 1 minute.
Repeat with the remaining batter.
Assemble:
Add one chicken bite to each mini-waffle.
Repeat with the remaining waffles and bites. Top with sugar-free syrup, if desired, and serve.

SERVING SIZE: 1 CHICKEN AND WAFFLE BITE

Calories: 70
Protein: 6g
Fat: 7g
Net Carbs: 1g
Fiber: 0g

8
 CONVENTIONAL | LUNCH

raspberry pecan chicken

salad bites

SERVINGS PREP COOK TIME

8 20 10
min min

INGREDIENTS:

DRESSING:
−− 2 tablespoons Quest® Strawberries
& Cream Protein Powder Dressing:
−− 1/4 cup raspberries In a mini-blender, blend the dressing ingredients until
smooth. Refrigerate until ready to serve.
−− 2 tablespoons olive oil
Sweet & Spicy Pecans:
−− 1 1/2 tablespoons aged balsamic vinegar
Preheat the oven to 400°F.
−− 1 1/2 tablespoons water
Break the Quest Bar® into small pieces.
−− 1/4 teaspoon zero-calorie sweetener
In a small saucepan, heat the Quest Bar® pieces and
SWEET & SPICY PECANS: almond milk over medium-low heat. Stir
until melted.
−− 1 Cinnamon Roll Quest Bar®
Stir in the sweetener, cayenne pepper, and salt.
−− 1/4 cup unsweetened almond milk
Stir in the nuts and coat evenly.
−− 1 teaspoon zero-calorie sweetener
Spread onto a baking sheet lined with parchment
−− 1/4 teaspoon cayenne pepper
paper and separate the nuts.
−− Pinch of sea salt
Bake for 5 minutes.
−− 1/2 cup pecans
Stir and flip the nuts, then bake an additional
2 minutes. Let cool.
SALAD:
−− 12 ounces grilled chicken breast
−− 24 fresh spinach leaves
−− 24 raspberries
−− 1 1/2 ounces goat cheese, crumbled
−− 24 toothpicks

Continue Next Page 9

 CONVENTIONAL | LUNCH

raspberry pecan chicken

salad bites
Continued from page 9

Assembly:
Chop the chicken into 48 small cubes.
Create a stack using one chicken cube, one spinach leaf, another chicken cube, one pecan, one raspberry,
and one goat cheese crumble.
Spear each stack with a toothpick.
Set out eight plates.
Spoon 2 teaspoons of dressing at one end of the plate and use the back of a spoon to spread a line of
dressing across the plate.
Lay three salad bites along the dressing.
Repeat for each plate and serve.

SERVING SIZE: 3 Skewers

Calories: 200
Protein: 17g
Fat: 14g
Net Carbs: 2g
Fiber: 3g

10
 CONVENTIONAL | SNACKS

frozen peanut
butter cups

SERVINGS PREP COOK TIME

4 20 1
min min

INGREDIENTS:

−− 3 tablespoon sugar-free dark

chocolate chips
−− 1 scoop Quest® Peanut Butter Chocolate Cups:
Protein Powder Coat the tart molds with nonstick cooking spray.
−− 2/3 cup 1% low-fat milk In a small, microwave-safe bowl, heat the chocolate
−− 2 teaspoon sugar-free sweetener chips in 20-second intervals, stirring in between, until
the chocolate is smooth and melted.
−− 1 teaspoon peanut butter
Spread 1/2 tablespoon of the melted chocolate onto
−− Nonstick cooking spray bottom and slightly up the sides of each mold.
−− 4 tart molds (2-inch) Place the molds in the refrigerator for 10 minutes or
until the chocolate sets.
Ice Cream:
In a blender, add the milk, Quest® Protein Powder,
sweetener, and peanut butter. Blend for 15 seconds.
Pour into an ice cream maker and follow the
manufacturer’s instructions. The ice cream should
be ready in 15 minutes.
Assembly:
Divide the ice cream into each mold. Spread evenly
with the back of a spoon. Place in the freezer for
2 hours.
Reheat the remaining chocolate until melted.

SERVING SIZE: 1 PB Cup Spoon 1 teaspoon of chocolate on top of each

mold and spread evenly. Place in the freezer for 5
Calories: 80 Net Carbs: 4g
to 10 minutes.
Protein: 6g Fiber: 3g
Fat: 6g Gently squeeze the molds to loosen the peanut
butter cups and serve.
11
 CONVENTIONAL | SNACKS

horchata shake

SERVINGS PREP COOK TIME

2 5 10
min min

INGREDIENTS:

−− 1 1/2 scoops Quest® Cinnamon Crunch

Protein Powder
−− 1 cup unsweetened almond milk In a blender, combine the Quest Protein Powder™,
almond milk, ice, sweetener, espresso, syrup, and
−− 3 cups ice cinnamon. Blend the mixture until thick and smooth
−− 1 ounce espresso Pour the mixture into two glasses.
−− 4 tablespoons zero-calorie sweetener In a small mixing bowl, add the heavy cream
−− 1 1/2 tablespoons sugar-free and sweetener. Using a hand mixer, mix until stiff
caramel syrup peaks form.

−− 1/4 teaspoon cinnamon Top evenly between both shakes and serve.

−− 1/2 cup heavy whipping cream

−− 3 tablespoons zero-calorie sweetener

SERVING SIZE: ½ recipe

Calories: 140
Protein: 15g
Fat: 19g
Net Carbs: 3g
Fiber: 1g

12
 CONVENTIONAL | SNACKS

lemon white
chocolate madeleine

SERVINGS PREP COOK TIME

16 10 20
min min

INGREDIENTS:

−− 2 scoops Quest® Multi-Purpose Mix

Protein Powder
−− 1/2 cup almond flour Preheat the oven to 300°F.

−− 1/3 cup zero-calorie sweetener In a medium bowl, combine the Quest Protein
Powder®, almond flour, sweetener, applesauce,
−− 1/4 cup plus 2 tablespoons eggs, baking powder, and lemon zest. Using a
unsweetened applesauce rubber spatula, mix together until fully combined.
−− 2 eggs Lightly coat a madeleine tray with cooking spray.
−− 1 teaspoon baking powder Pour the batter into 16 molds 1/4 full.
−− 1 teaspoon lemon zest Bake for 19 to 21 minutes, or until an inserted
−− Silicone madeleine tray toothpick comes out clean.

−− 1/4 cup sugar-free white chocolate chips Let the madeleines cool for 5 to 10 minutes.

−− 1/2 teaspoon lemon zest In a medium, microwave-safe bowl, add the white
chocolate chips. Microwave for 20 seconds and stir.
Repeat until the chocolate is melted.
Stir in the lemon zest.
Dip the scalloped ends of the madeleines in the
white chocolate until lightly coated. Place on
parchment paper.
Let the chocolate set (approximately 1 hour)
and serve.

SERVING SIZE: 1 MADELEINE

Calories: 70 Net Carbs: 1g
Protein: 5g Fiber: 1g
Fat: 5g
13
 CONVENTIONAL | DINNER

cauliflower mac & cheese

SERVINGS PREP COOK TIME

3 10 20
min min

INGREDIENTS:

−− 1 head of cauliflower
−− 1 tablespoon olive oil
Preheat the oven to 400°F and prepare a baking
−− 1 bag Quest Nacho Cheese sheet with foil.
Tortilla-Style Protein Chips
Cut the cauliflower into small pieces, about 1/2 to 1
−− 1/2 cup shredded cheddar cheese inch. Toss the chopped florets in the olive oil and
−− 1/2 cup heavy cream place them on the baking sheet. Bake for 15 to 20
minutes or until tender.
−− 1/4 cup shredded parmesan cheese
Place the cheddar cheese, heavy cream, parmesan
−− 1 teaspoon Dijon mustard cheese, mustard, garlic powder, salt, and pepper
−− 1/2 teaspoon garlic powder into a small pot over medium heat. Cook until melted
and smooth.
−− Salt and pepper (to taste)
Remove the florets from the oven and place in
−− Dried parsley for garnish
a bowl.
Mix in the melted cheese sauce and crushed Quest®
Nacho Cheese Tortilla Style Protein Chips.
Place the mixture in a serving bowl and garnish
with parsley.

SERVING SIZE: 1 SERVING

Calories: 300
Protein: 13g
Fat: 24g
Net Carbs: 8g
Fiber: 2g

14
 CONVENTIONAL | DINNER

chicken mole with

riced cauliflower

SERVINGS PREP COOK TIME

5 20 25
min min

INGREDIENTS:
−− 1 Chocolate Brownie Quest Bar®
−− 1 tablespoon plus 1/2 tablespoon
coconut oil
−− 2 chicken breasts, cut into Heat 1 tablespoon of coconut oil in a large pot over
bite-sized cubes medium-high heat.

−− 1/2 cup yellow onion, chopped Cook the chicken pieces until just cooked on the
outside and the insides are still pink, about 2 minutes.
−− 2 garlic cloves, minced Remove and set aside.
−− 1 bay leaf Reduce pot to a medium heat and add the
−− 3/4 teaspoon cayenne pepper remaining 1/2 tablespoon of coconut oil.

−− 1/2 teaspoon paprika Add the onion and garlic. Cook, stirring until the
onions are soft and translucent.
−− 1/2 teaspoon ground cloves
Stir in the bay leaf, cayenne pepper, paprika, cloves,
−− 1/2 teaspoon cinnamon cinnamon, chili powder, and black pepper. Continue
−− 1/2 teaspoon chili powder stirring until fragrant, about 30 seconds.

−− 1/4 teaspoon black pepper Add the tomatoes, chicken broth, peanut butter, and
sweetener. Bring to a simmer over medium heat.
−− 1/2 cup canned diced tomatoes,
undrained In a medium, microwave-safe bowl, microwave the
unwrapped Quest Bar® for 25 seconds. Break apart
−− 1 cup chicken broth
and stir into the simmering mixture until melted.
−− 2 tablespoon natural peanut butter
Remove the bay leaf. Return the chicken pieces to
−− 1 teaspoon zero-calorie sweetener the pot.

−− 1 teaspoon sea salt Reduce the heat to low, cover, and simmer until the
chicken is tender and no longer pink, about 6 to 7
−− 1 tablespoon sesame seeds
minutes. Stir in the salt.
−− 2 packages riced cauliflower
In a medium sized bowl, microwave riced cauliflower
for 2 minutes. Separate into 5 servings and top with
SERVING SIZE: 1 MUFFIN 1/5 of Chicken Mole and a sprinkle of sesame seeds.
Calories: 220 Net Carbs: 4g
Protein: 14g Fiber: 4g
Fat: 17g 15
 CONVENTIONAL | DINNER

turkey casserole

SERVINGS PREP COOK TIME

8 12 22
min min

INGREDIENTS:

−− 2 bags Quest Nacho Cheese Tortilla

Style Protein Chips
−− 1 cup shredded turkey breast Preheat the oven to 350°F and prepare two
5×5 baking dishes or one 9×9 baking dish with
−− 1/2 cup canned black beans, rinsed nonstick spray.
−− 1/2 cup canned corn, rinsed Crush the chips in the bags and distribute one of
−− 1/4 cup canned green chilies the bags between the two baking dishes. Set aside
the rest of the chips for later.
−− 1/2 cup shredded mozzarella cheese
In a mixing bowl, stir together the shredded turkey,
−− 1/4 cup sour cream beans, corn, diced tomatoes, green chilies, 1/4 cup
−− 1 roma tomato, diced shredded mozzarella cheese, sour cream, garlic
powder, chili powder, and salt until combined.
−− 1 teaspoon garlic powder
Distribute the mixture over the crushed chips.
−− 1 teaspoon chili pepper
Bake for 16 minutes.
−− 1/2 teaspoon salt
Remove and top with the remaining chips and
mozzarella cheese and continue baking for 5 to 6
minutes or until the cheese is melted.
Serve immediately and enjoy!

SERVING SIZE: 1/8 RECIPE

Calories: 120
Protein: 9g
Fat: 6g
Net Carbs: 4g
Fiber: 2g

16
 CONVENTIONAL | DESSERT

chocolate fudge coconut

fudge pops

SERVINGS PREP COOK TIME

10 10 2
min min

INGREDIENTS:

−− 1 Double Chocolate Chunk Quest Bar®

−− 1 Coconut Cashew Quest Bar®
Break both Quest Bars® into small pieces.
−− 2 scoops Quest® Chocolate Milkshake
Protein Powder In a microwave-safe bowl, add the Quest Bar®
pieces to 1/2 cup of the almond coconut milk and
−− 1 scoop Quest® Coconut Oil Powder microwave for 1 minute 20 seconds or until very soft.
−− 1/2 cup plus 1 3/4 cups unsweetened Stir until smooth. Set aside to cool.
almond coconut milk
In a large blender, add the Quest Protein Powder®,
−− 1/2 cup zero-calorie sweetener Quest® Coconut Oil Powder, the remaining almond
−− 1 tablespoon cocoa powder coconut milk, sweetener, cocoa powder, and the
coconut extract. Blend well.
−− 1 teaspoon coconut extract
Add the melted bar mixture and blend again
−− 4 tablespoons unsweetened until smooth.
flaked coconut
Stir in the coconut flakes and chocolate chips and
−− 3 tablespoons sugar-free pour the mixture into 10 fudge pop molds.
chocolate chips
Freeze for several hours or overnight.
−− Popsicle mold(s) and sticks
Insert popsicle sticks into mold.

SERVING SIZE: 1 FUDGE POP

Calories: 120
Protein: 8g
Fat: 7g
Net Carbs: 2g
Fiber: 3g

17
 CONVENTIONAL | DESSERT

chocolate hazelnut truffles

SERVINGS PREP COOK TIME

8 10 5
min min

INGREDIENTS:

−− 1 Double Chocolate Chunk Quest Bar®

−− 1 scoop Quest® Chocolate Milkshake Preheat the oven to 400°F
Protein Powder
Break the Quest Bar® into small pieces onto a
−− 3 tablespoons unsweetened nonstick baking sheet and bake for 4 to 5 minutes.
almond milk Remove and let cool.
−− 1/2 tablespoon zero-calorie sweetener Place the baked Quest Bar® pieces into a
mini-blender. Process into crumbs and set aside.
−− 1/2 tablespoon unsweetened
cocoa powder In a mixing bowl, add 1/4 of the Quest Bar® crumbs
(Set aside the remaining crumbs.), Quest Protein
−− 16 hazelnuts
Powder®, almond milk, sweetener, and cocoa powder.
−− 3 tablespoons sugar-free Stir until smooth.
chocolate chips
Place in the freezer for 5 minutes.
−− 1 1/2 tablespoons water
Form the dough into sixteen balls. Press a hazelnut
−− 1/2 teaspoon coconut oil into the center of each ball and re-roll.
Place the balls onto wax paper and freeze for
15 minutes.
In a small microwave-safe bowl, add the chocolate
chips, water, and coconut oil.
Microwave for 20 seconds. Stir, then microwave an
additional 15 to 20 seconds. Stir until smooth.
Coat each ball in chocolate and immediately
sprinkle with the remaining Quest Bar® crumbs.
Place the bars back onto the wax paper to cool
SERVING SIZE: 2 TRUFFLES
and harden.
Calories: 70 Net Carbs: 2g
Protein: 6g Fiber: 4g
Fat: 4g
18
 CONVENTIONAL | DESSERT

red velvet cake pops

SERVINGS PREP COOK TIME

18 30 30
min min

INGREDIENTS:

−− 1 Double Chocolate Chunk Quest Bar®

−− 1/2 cup Quest® Vanilla Milkshake
Protein Powder
Preheat the oven to 350°F.
−− 1/2 cup almond flour
Break the Quest Bar® into small pieces and place
−− 3 tablespoons zero-calorie sweetener onto a nonstick baking sheet.
−− 1 1/2 tablespoons unsweetened Bake for 6 to 7 minutes. Remove and cool for
cocoa powder 5 minutes.
−− 1/2 teaspoon baking soda Place the pieces into a mini-blender and process
−− 1/4 teaspoon salt into a powder.

−− 1 cup unsweetened vanilla almond milk In a medium mixing bowl, add the powdered
Quest Bar®, Quest Protein Powder®, almond flour,
−− 2 teaspoons vanilla extract sweetener, cocoa powder, baking soda, and salt.
−− 1/2 tablespoon red food coloring Mix well.

−− Nonstick cooking spray Add the almond milk, vanilla extract, and red food
coloring. Whisk until completely combined and dark
FROSTING: red in color.
Coat a 9-by-13-inch glass baking dish with cooking
−− 1 scoop Quest® Vanilla Milkshake spray. Pour in the batter.
Protein Powder
Bake 18 to 20 minutes or until an inserted toothpick
−− 3 1/2 ounces reduced-fat cream comes out clean. Let cool.
cheese, softened
Break the cake into small pieces and place into a
−− 1/4 cup zero-calorie sweetener medium mixing bowl.
−− 2 tablespoons reduced-fat sour cream Frosting:
−− 1/2 teaspoon vanilla extract In a large bowl, mix all ingredients until smooth.
−− Counting 6 ounces sugar-free milk or
dark chocolate
−− 18 lollipop sticks

Continue Next Page 19

 CONVENTIONAL | DESSERT

red velvet cake pops

Continuation of Page 19

Assembly:
Add the crumbled cake to the frosting and mix well.
Cover the bowl with plastic wrap and place in the freezer for 20 minutes.
Remove from the freezer. Using your hands, roll into 18 walnut-sized balls.
Return to the freezer for 10 minutes.
Break the chocolate into small pieces.
Fill the bottom of a double boiler with water and place it on low heat.
Place the chocolate in the top of the double boiler over hot (not boiling) water and melt while stirring.
Do not cover. When the chocolate is shiny, remove the top of the boiler from the heat.
Remove the balls from the freezer. Using your hands, re-roll to smooth any rough edges.
Insert the tip of each lollipop stick into the melted chocolate and then insert into each ball.
Carefully submerge each ball into the melted chocolate. Tap the stick on the edge of the bowl several
times to allow excess chocolate to drip off. Place each cake pop on wax paper.
Chill for about 10 minutes in the freezer or until the chocolate hardens.

SERVING SIZE: 1 Cake Pop

Calories: 120 Net Carbs: 2g
Protein: 7g Fiber: 1g
Fat: 9g

20
 VEGETARIAN | BREAKFAST

mocha oatmeal

SERVINGS PREP COOK TIME

4 15 10
min min

INGREDIENTS:

−− 1 cup steel-cut oats

−− 1 cup brewed coffee
Place the steel-cut oats, a pinch of salt, coffee,
−− 1/2 cup milk or unsweetened and 1 1/2 cups water in a medium saucepan.
non-dairy milk
Bring to a slight simmer. Immediately turn off the
−− 2 scoops protein powder of choice heat and let the oats soak covered overnight.
−− Pinch of salt In the morning, stir the milk, protein powder, cocoa
−− 2 tablespoons cocoa powder powder, brown sugar, cinnamon, and vanilla into
the pot with the oats.
−− 2 tablespoons brown sugar
Heat over medium-low until the oats are warmed
−− 1 teaspoon cinnamon through, stirring occasionally.
−− 1 teaspoon vanilla extract (can omit if Place the oats in serving bowls and top with the
using vanilla protein powder) raspberries, almonds, and coconut flakes, if using.
−− 1 1/2 cups raspberries Reheat the leftovers in a saucepan with
−− 1/2 chopped almonds additional milk.

−− 1/4 cup coconut flakes (optional)

SERVING SIZE: 1/4 RECIPE

Calories: 373
Protein: 20g
Fat: 13g
Net Carbs: 47g
Fiber: 11g

21
 VEGETARIAN | BREAKFAST

sweet potato
breakfast bowl

SERVINGS PREP COOK TIME

4 20 7
min min

INGREDIENTS:

−− 2 medium sweet potatoes, peeled

and cut into 1-inch chunks Place the sweet potato cubes and 1 tablespoon of
water in a large microwave-safe bowl.
−− 3 tablespoons almond butter or
peanut butter Cover with plastic wrap and poke a few holes into
the plastic to vent.
−− 1 tablespoon maple syrup
Microwave on high for 7 minutes, or until the potato
−− 2 tablespoons milk or unsweetened
is very tender. Alternatively, you can boil or steam
dairy-free milk
the potatoes on the stovetop.
−− 2 teaspoons orange zest
Drain any liquid from the sweet potato bowl and
−− 1/2 teaspoon cinnamon add the nut butter, maple syrup, milk, orange zest,
−− 1/2 teaspoon ginger powder cinnamon, ginger powder, and a pinch of salt to the
bowl with the sweet potato and mash together. Or,
−− Pinch of salt for a smoother mixture, place everything in a food
−− 2 cups plain Greek yogurt or processor or blender and blend until smooth.
dairy-free yogurt To serve, place the sweet potato mixture in
−− 1 1/2 cups low-sugar granola serving bowls and top with the yogurt, granola,
and blueberries.
−− 1 cup blueberries

SERVING SIZE: 1 BOWL (1/4 of recipe)

Calories: 373
Protein: 17g
Fat: 11g
Net Carbs: 53g
Fiber: 8g

22
 VEGETARIAN | BREAKFAST

wild rice oat pancakes

SERVINGS PREP COOK TIME

4 25 50
min min

INGREDIENTS:

−− 1/3 cup wild rice

−− 3/4 cup rolled oats
The night before, place the rice and 2 cups of
−− 1 2/3 cups buttermilk water into a medium-sized saucepan. Bring to a
boil. Reduce the heat and simmer covered for 40
−− 1 large egg, lightly beaten
minutes or until the rice is tender. Drain and place
−− 2 teaspoons lemon zest cooked rice in fridge.
−− 1 1/4 cups oat flour or whole wheat Combine the oats and buttermilk in a large bowl.
pastry flour Let it stand for 10 minutes. Stir the egg and lemon
zest into the oat mixture.
−− 1 tablespoon sugar
In a separate bowl, mix together the flour, sugar,
−− 1 teaspoon baking powder
baking powder, baking soda, 1 teaspoon
−− 1/2 teaspoon baking soda cinnamon, and salt.
−− 1 1/4 teaspoons cinnamon Add the wet ingredients to the dry ingredients
and gently mix until combined. Fold in the wild
−− 1/4 teaspoon salt
rice. The batter will be fairly thick.
−− 1 tablespoon unsalted butter
Heat a greased skillet or griddle pan over medium
−− 2 red-skinned apples, cored heat. Place 1/4 cup of the batter for each pancake
and sliced onto the hot pan and spread out into a circle.
−− 1/4 cup maple syrup Heat for 2 minutes or until the edges of pancakes
begin to look dry and brown. Flip and cook an
additional 1 minute. Keep prepared pancakes
warm in a 200°F oven while you prepare the
remaining batter.

SERVING SIZE: 2 PANCAKES In a medium-sized saucepan, melt the butter over

Calories: 443 medium heat. Stir in the apples, maple syrup, and 1/4
Protein: 15g teaspoon cinnamon. Cook for 5 minutes or until the
apples are tender.
Fat: 8g
Net Carbs: 82g Serve the pancakes topped with maple
Fiber: 9g braised apples.
23
 VEGETARIAN | LUNCH

pesto egg salad sandwich

SERVINGS PREP COOK TIME

4 20 10
min min

INGREDIENTS:

−− 6 large eggs
−− 1/4 cup pesto
Place the eggs in a large saucepan and add
−− 3 tablespoons mayonnaise enough water to the pan so that the eggs are
covered by 1-inch of water. Place the eggs in ice
−− 1/4 teaspoon black pepper
water and cool for 10 minutes before peeling.
−− 3/4 cup canned navy beans, drained
In a large bowl, roughly mash the eggs with the
and rinsed
pesto, mayonnaise, and black pepper. Stir in the
−− 1/4 cup chopped red onion beans and red onion.
−− 8 slices whole grain bread, toasted
To assemble each sandwich, place some greens on
−− 2 cups baby spinach or arugula a slice of toast and top with a quarter of each: egg
salad, roasted red pepper, and cucumber. Top with
−− 1 cup roasted red pepper
a second slice of toast.
−− 1/2 cup sliced cucumber

SERVING SIZE: 1 SANDWICH

Calories: 483
Protein: 23g
Fat: 26g
Net Carbs: 41g
Fiber: 10g

24
 VEGETARIAN | LUNCH

pasta bean salad

SERVINGS PREP COOK TIME

6 35 6
min min

INGREDIENTS:

−− 3/4 pound whole grain fusilli or

rotini pasta
Prepare the pasta according to the package
−− 1 medium zucchini
directions in a large pot of boiling, salted
−− 1 can (15 ounce) cannellini beans, water. Drain and return the pasta to the pot.
drained and rinsed Let it cool to room temperature.

−− 1 pint grape or cherry tomatoes, halved Shave the zucchini into thin strips with a vegetable
peeler or mandoline. Halve the strips crosswise and
−− 1 cup sliced red onion
add to the pasta.
−− 8 ounces fresh mozzarella, chopped
Place the beans, tomatoes, onion, mozzarella,
into 1/2-inch pieces
olives, and basil in the pan with the pasta
−− 1/2 cup pitted kalamata or black and toss to combine.
olives, sliced
In a small bowl, whisk together the olive oil, red
−− 1/2 cup fresh basil, sliced wine vinegar, garlic, Italian seasoning, chili flakes,
and black pepper. Toss the dressing with the
−− 3 tablespoons extra virgin olive oil
pasta salad.
−− 2 tablespoons red wine vinegar
−− 2 garlic cloves, grated or finely minced
−− 1 teaspoon Italian seasoning
−− 1/2 teaspoon red chili flakes
−− 1/4 teaspoon black pepper

SERVING SIZE: 1/6 RECIPE

Calories: 476
Protein: 22g
Fat: 8g
Net Carbs: 61g
Fiber: 5g

25
 VEGETARIAN | LUNCH

falafel tzatziki pitas

SERVINGS PREP COOK TIME

4 35 12
min min

INGREDIENTS:

−− 1 cup dried chickpeas (not canned)

−− 3 tablespoons plus 2 teaspoons olive oil
To make the falafels, cover the dried chickpeas
−− 1/2 cup chopped red onion in water and let them soak for at least 4 hours or,
preferably, overnight.
−− 3/4 cup parsley
In a food processor, blend together the soaked and
−− 4 cloves garlic
drained chickpeas, 1 tablespoon olive oil, onion,
−− 1/2 teaspoon salt parsley, 3 chopped garlic cloves, salt, black pepper,
and cumin until nearly smooth, scraping the sides of
−− 1/2 teaspoon black pepper
the bowl as needed.
−− 1/2 teaspoon cumin powder
Scoop out 2 tablespoons of the mixture at a time
−− 1 cup grated cucumber and shape into small patties, about 2 inches wide
and 1/2-inch thick.
−− 1/2 cup plain yogurt
Heat 2 tablespoons of olive oil in a skillet over
−− 2 teaspoons fresh lemon juice
medium heat. Cook the falafel patties until
−− 2 tablespoons chopped mint or dill golden-brown and crispy on both sides, about 3
−− 2 cups salad greens, such as mesclun minutes per side. Repeat with the remaining patties,
adding more oil to the pan as needed.
−− 2 medium tomatoes, sliced
To make tzatziki, place the grated cucumber in a
−− 4 whole-grain pita pockets, halved colander and sprinkle with a generous amount of
salt. Let it stand 5 minutes and then squeeze out
as much liquid as possible from the cucumber.
Combine the cucumber, yogurt, lemon juice, 1
grated or finely minced garlic clove, mint or dill, 2
teaspoons olive oil, and a couple pinches of salt.
SERVING SIZE: 1 PITA To serve, stuff each pita half with salad greens,
Calories: 416 tomatoes, and falafel patties.
Protein: 16g
Add dollops of tzatziki.
Fat: 12g
Net Carbs: 54g
Fiber: 13g
26
 VEGETARIAN | SNACKS

trail mix muffins

SERVINGS PREP COOK TIME

12 20 18
min min

INGREDIENTS:

−− 1 cup whole wheat pastry flour

−− 1/3 cup wheat germ
Preheat the oven to 350°F. In a large bowl, combine
−− 1/4 cup brown sugar the flour, wheat germ, sugar, ginger powder, baking
powder, baking soda, and salt.
−− 2 teaspoons ginger powder
In a separate bowl, lightly beat the eggs and stir in
−− 1 teaspoon baking powder
the applesauce, milk, and oil.
−− 1/2 teaspoon baking soda
Add the wet ingredients to the dry ingredients
−− 1/4 teaspoon salt and mix gently until combined.
−− 2 large eggs Fold in the walnuts, pumpkin seeds, raisins, and
cranberries or cherries.
−− 3/4 cup plain applesauce
Divide among 12 greased or paper-lined standard
−− 1/2 cup milk or plain dairy-free milk
-sized muffin cups. Bake for 18 minutes or until a
−− 3 tablespoons melted and cooled toothpick inserted into a muffin comes out nearly
coconut oil or canola oil clean. Let cool for a few minutes before unmolding.
−− 1/2 cup chopped walnuts
−− 1/3 cup shelled, unsalted pumpkin
seeds (pepitas)
−− 1/2 cup raisins
−− 1/3 cup dried cranberries or
dried cherries
SERVING SIZE: 1 MUFFIN
Calories: 190
Protein: 5g
Fat: 10g
Net Carbs: 23g
Fiber: 3g

27
 VEGETARIAN | SNACKS

mediterranean cottage
cheese tartines

SERVINGS PREP COOK TIME

3 5 0
min min

INGREDIENTS:

−− 1 cup cottage cheese

−− 2 tablespoons prepared pesto
In a bowl, stir together the cottage cheese
−− 6 rye crispbreads and pesto.

−− 1/2 cup thinly sliced cucumber To assemble, spread the cottage cheese mixture
onto the crackers and top with the cucumber
−− 1 cup cherry tomatoes, halved
slices and cherry tomatoes. Season with a sprinkle
of coarse salt and freshly cracked black pepper.

SERVING SIZE: 2 CRACKERS

Calories: 194
Protein: 13g
Fat: 6g
Net Carbs: 23g
Fiber: 5g

28
 VEGETARIAN | SNACKS

greek hummus
stuffed celery

SERVINGS PREP COOK TIME

6 15 0
min min

INGREDIENTS:

−− 1/3 cup dry-packed, sun-dried tomatoes

−− 1 cup cooked or canned (drained and
Place the tomatoes in a bowl, cover with 1 cup
rinsed) chickpeas
hot water, and let them soak for 20 minutes.
−− 1/2 cup plain Greek yogurt
Reserve 3 tablespoons soaking liquid and drain
−− 1 tablespoon extra-virgin olive oil the tomatoes.

−− 1 tablespoon fresh lemon juice Add the tomatoes to a food processor container
along with the chickpeas, Greek yogurt, olive oil,
−− 1 garlic clove, minced
lemon juice, garlic, paprika, cumin, and salt.
−− 1 teaspoon paprika
Blend until nearly smooth. If needed, blend in the
−− 1/2 teaspoon cumin powder reserved tomato soaking liquid, 1 teaspoon at a
time, to reach a creamy texture.
−− 1/4 teaspoon salt
Stuff the hummus into the cavities of the
−− 6 large celery stalks, cut into
celery sticks.
3-inch pieces

SERVING SIZE: 1 CELERY STALK

Calories: 95
Protein: 13g
Fat: 4g
Net Carbs: 12g
Fiber: 4g

29
 VEGETARIAN | DINNER

sweet potato egg cakes

SERVINGS PREP COOK TIME

4 25 27
min min

INGREDIENTS:

−− 1 bag (8 ounces) frozen chopped spinach

−− 1 tablespoon canola oil or grapeseed oil
Place the frozen spinach into a colander to thaw
−− 1 medium yellow onion, diced and then squeeze out as much liquid as possible.

−− 1/2 teaspoon salt Preheat the oven to 375°F. Heat the oil in a large
skillet over medium heat. Add the onion and salt
−− 1 medium sweet potato, peeled
and cook for 4 minutes, stirring occasionally, or
and grated
until softened.
−− 8 large eggs
Add the sweet potato and heat until the potato is
−− 1/3 cup sour cream or plain yogurt tender, about 3 minutes.
−− 1/2 cup crumbled soft goat cheese Divide the egg mixture among 12 standard-sized,
(optional) silicon or greased metal muffin cups and bake for
20 minutes or until the eggs are set. Let the egg
−− 1/3 cup chopped sun-dried tomatoes
cakes cool for a few minutes before unmolding.
−− 2 teaspoons fresh thyme
−− 1/2 teaspoon chili flakes
−− 1/4 teaspoon black pepper

SERVING SIZE: 3 EGG CAKES

Calories: 277
Protein: 16g
Fat: 15g
Net Carbs: 15g
Fiber: 600g

30
 VEGETARIAN | DINNER

cauliflower alfredo fettuccini

SERVINGS PREP COOK TIME

5 25 16
min min

INGREDIENTS:

−− 6 cups cauliflower florets

−− 3 cloves garlic, peeled
In large saucepan of boiling salted water, cook the
−− 1/2 cup grated parmesan cheese cauliflower and garlic until the florets are tender,
about 10 minutes. Scoop out 1/2 cup of the cooking
−− 1/4 cup half-and-half cream
liquid and then scoop out the cauliflower and garlic
−− 1 teaspoon lemon zest using a slotted spoon.
−− juice of 1/2 lemon Place the 1/2 cup cooking liquid, cauliflower, garlic,
parmesan cheese, half-and-half, lemon zest, lemon
−− 2 teaspoons fresh thyme
juice thyme, mustard, chili flakes, if using, and
−− 2 teaspoons Dijon mustard pepper in a blender or food processor and blend
until smooth.
−− 1/2 teaspoon red chili flakes (optional)
If needed, add additional water to the saucepan
−− 1/4 teaspoon black pepper
and return it to a boil. Add the pasta and cook until
−− 3/4 pound whole grain fettuccini tender, about 6 minutes. Reserve 1/3 cup cooking
−− 4 cups baby spinach or baby kale water and then drain the pasta. Return the pasta to
the pot and stir in the cauliflower sauce.
−− 2 cups cooked or canned chickpeas
Add the reserved pasta cooking water, 1 tablespoon
−− 2/3 cup sliced sun-dried tomatoes at a time, until the noodles are well-coated in the
sauce. Stir in the spinach or kale until wilted and
then stir in the chickpeas and sun-dried tomatoes.
Serve the pasta garnished with freshly cracked
black pepper. Heat any leftovers in a skillet over
medium-low heat with some additional cream.

SERVING SIZE: 3 EGG CAKES

Calories: 463
Protein: 24g
Fat: 7g
Net Carbs: 82g
Fiber: 10g
31
 VEGETARIAN | DINNER

tempeh bolognese
stu ffed peppers

SERVINGS PREP COOK TIME

4 20 35
min min

INGREDIENTS:

−− 1 package (8 ounces) tempeh

Crumble the tempeh with the large holes of a box
−− 1 tablespoon canola oil or grapeseed oil grater. Or, finely chop with a knife.
−− 1 medium yellow onion, chopped Heat the oil in a medium saucepan over medium
−− 1 large carrot, chopped into heat. Add the onion, carrot, and salt. Heat for 5
1/2 inch pieces minutes, stirring occasionally.

−− 1/4 teaspoon salt Add the tempeh to the pan and heat for 5 minutes,
stirring occasionally.
−− 2 cups chopped cremini mushrooms
Place the mushrooms and garlic in the pan. Heat
−− 2 garlic cloves, minced for 3 minutes. Stir in the oregano or thyme, cumin,
−− 2 teaspoons dried oregano or thyme chili flakes, and black pepper. Heat for 30 seconds.

−− 1/2 teaspoon cumin powder Place the wine in the pan and simmer for 3 minutes,
scraping up any brown bits from the bottom of the
−− 1/2 teaspoon dried chili flakes
pan. Stir in the marinara sauce and simmer for 15
−− 1/2 teaspoon black pepper minutes. Stir in the balsamic vinegar.

−− 1 cup red wine Halve each pepper lengthwise, from stem to base,
removing white veins and seeds. Place the peppers
−− 1 1/2 cups marinara sauce
in a microwave-safe dish, cut sides up. Cover with
−− 2 tablespoons balsamic vinegar a paper towel and microwave on high power for 5
minutes or until tender.
−− 4 large red bell peppers
To serve, stuff each pepper half with tempeh
−− 1/3 cup grated parmesan
bolognese and garnish with parmesan, if using.
cheese (optional)

SERVING SIZE: 1 PEPPER

Calories: 306
Protein: 15g
Fat: 10g
Net Carbs: 31g
Fiber: 6g
32
 VEGETARIAN | DESSERT

granola blueberry
cheesecake cups

SERVINGS PREP COOK TIME

12 30 20
min min

INGREDIENTS:

−− 1 1/4 cups quick-cook oats

Preheat the oven to 350°F.
−− 1/2 cup finely chopped walnuts
In a large bowl, stir together the oats, walnuts,
−− 1/3 cup ground flaxseed ground flaxseed, cranberries, apricots, cinnamon,
−− 1/2 cup dried cranberries and salt.

−− 1/2 cup dried apricots, chopped In a separate bowl, lightly beat the egg and stir in
the honey, oil, cinnamon, and 1/4 teaspoon salt.
−− 1 teaspoon cinnamon
Add the wet ingredients to the dry and mix until
−− 1/2 teaspoon salt everything is moist.
−− 1 large egg Divide the mixture among 12 standard-sized silicon
−− 1/3 cup honey or greased metal muffin cups. Using damp fingers,
press the mixture down and up the sides of each
−− 1/4 cup vegetable oil or melted and
muffin cup to form bowl shapes.
cooled coconut oil
Bake for 20 minutes or until the edges have browned.
−− 1 1/2 cups light ricotta cheese
Let it cool several minutes before unmolding. The
−− 2 teaspoons orange zest granola cups will firm up once cool.

−− 2 teaspoons vanilla extract Stir together the ricotta cheese, orange zest,
and vanilla.
−− 3/4 cup blueberries
To assemble, fill the granola cups with the ricotta
mixture and top with blueberries.

SERVING SIZE: 1 GRANOLA CUP

Calories: 230
Protein: 7g
Fat: 13g
Net Carbs: 25g
Fiber: 3g

33
 VEGETARIAN | DESSERT

strawberry fool

SERVINGS PREP COOK TIME

4 15 5
min min

INGREDIENTS:

−− 3 cups hulled fresh or frozen (thawed)

strawberries, roughly chopped Place the strawberries and sugar in a small saucepan.
Cook over medium-low heat, stirring occasionally, until
−− 2 tablespoons sugar the mixture has slightly thickened, about 5 minutes.
−− 2 teaspoons fresh lemon juice Remove from the heat, stir in lemon juice, and chill
−− 1/4 cup heavy whipping cream completely before using, about 1 hour.

−− 1 1/2 cups plain 2% Greek yogurt Place the whipping cream in a cold metal bowl and
whip to soft peaks with an electric mixer or handheld
−− 1 teaspoon vanilla extract metal whisk. Gently fold in the yogurt, vanilla, and
−− 1/4 cup chopped unsalted pistachios chilled strawberries.

−− 1/4 cup chopped dark chocolate Divide the mixture among serving glasses or bowls
and garnish with pistachios and chocolate.

SERVING SIZE: 1/4 RECIPE

Calories: 266
Protein: 11g
Fat: 11g
Net Carbs: 23g
Fiber: 4g

34
 VEGETARIAN | DESSERT

chocolate chip banana

protein muffins

SERVINGS PREP COOK TIME

12 15 20
min min

INGREDIENTS:

−− 1 cup cottage cheese

Preheat the oven to 350°F.
−− 2 ripe, medium bananas
Place the cottage cheese, banana, egg, and oil into
−− 1 large egg a blender container and blend until smooth.
−− 1/4 cup melted (cooled) coconut oil or Blend in the flour, almond flour, sugar, cinnamon,
canola oil baking powder, and baking soda. Stir chocolate
−− 1 cup oat flour or whole wheat chips into the batter.
pastry flour Divide the mixture among 12 greased or paper-lined,
−− 1/2 cup almond flour standard-sized muffin cups and bake for 20 minutes
or until a toothpick inserted into a muffin comes out
−− 1/4 cup sugar nearly clean.
−− 1 teaspoon cinnamon Let it cool for a few minutes before unmolding.
−− 1 teaspoon baking powder
−− 1/2 teaspoon baking soda
−− 1/2 cup dark chocolate chips

SERVING SIZE: 1 MUFFIN

Calories: 210
Protein: 6g
Fat: 11g
Net Carbs: 25g
Fiber: 3g

35
 VEGAN | BREAKFAST

granola blueberry
chia pudding

SERVINGS PREP COOK TIME

2 10 0
min min

INGREDIENTS:

−− 1/3 cup unsweetened, dairy-free milk

of choice Place the milk, tofu, blueberries, honey, vanilla,
cinnamon, and a pinch of salt in a blender
−− 1 package (12 ounces) soft tofu container and blend until smooth.
−− 1 cup fresh or frozen (thawed) Divide the mixture among 2 wide-mouth jars and
blueberries, plus more for topping stir 3 tablespoons of chia seeds into each jar.
−− 2 teaspoons of maple syrup Seal and chill it overnight to thicken.
−− 1 teaspoon vanilla extract When ready to serve, top each jar with an equal
−− 1/2 teaspoon cinnamon amount of granola, sunflower seeds, and fresh
blueberries.
−− Pinch of salt
−− 6 tablespoons chia seeds
−− 2/3 cup low-sugar granola
−− 2 tablespoons unsalted, shelled
sunflower seeds

SERVING SIZE: 1 JAR

Calories: 492
Protein: 24g
Fat: 22g
Net Carbs: 57g
Fiber: 18g

36
 VEGAN | BREAKFAST

pb banana pancakes

SERVINGS PREP COOK TIME

3 20 12
min min

INGREDIENTS:

−− 2 tablespoons ground flaxseed

Whisk together the flaxseed meal and 4 tablespoons
−− 3/4 cup oat flour or whole wheat
of water. Let it stand until the mixture forms into a
pastry flour
gel-like consistency, about 5 minutes.
−− 1/3 cup peanut butter powder
In a large bowl, mix together the flour, peanut butter
−− 1 teaspoon cinnamon powder, cinnamon, baking powder, baking soda,
and salt. In a separate bowl, mash the banana and
−− 1 teaspoon baking powder
mix in the milk and flax gel.
−− 1/2 teaspoon baking soda
Add the wet ingredients to the dry ingredients and
−− 1/8 teaspoon salt mix gently until everything is moist.
−− 1 medium ripe banana Fold in the peanuts.
−− 3/4 cup plain, dairy-free milk of choice Heat a greased skillet over medium heat. Pour 1/4
cup of the batter for each pancake onto the skillet
−− 1/4 cup chopped unsalted peanuts
and heat for 2 minutes, or until the edges of the
−− 1 cup raspberries or sliced strawberries pancakes begin to curl inwards. Flip and cook an
−− 4 tablespoons maple syrup additional 2 minutes.
Keep the prepared pancakes warm in a 200°F oven
while you prepare the remaining batter.
Serve the pancakes topped with berries and
maple syrup.

SERVING SIZE: 3 PANCAKES

Calories: 431
Protein: 16g
Fat: 14g
Net Carbs: 65g
Fiber: 11g
37
 VEGAN | BREAKFAST

apple pie oatmeal

SERVINGS PREP COOK TIME

4 15 10
min min

INGREDIENTS:

−− 1 cup steel-cut oats

Place the steel-cut oats, a pinch of salt, and 2 1/2
−− Pinch of salt
cups water in a medium saucepan. Bring to a slight
−− 1/3 cup unsweetened, dairy-free milk simmer, immediately turn off the heat, and let the
oats soak covered overnight.
−− 2 1/2 cups of water
In the morning, stir the milk, apple, carrot, allspice,
−− 2 medium apples, chopped
and vanilla into the oats.
−− 1 cup grated carrot
Heat over medium-low heat until the oats are
−− 1 teaspoon allspice warmed through, stirring occasionally.
−− 1 teaspoon vanilla extract Place the oats in serving bowls and top with the
pecans and a drizzle of maple syrup.
−− 1/2 cup sliced pecans
Reheat leftovers in a saucepan with additional milk.
−− 8 teaspoons maple syrup

SERVING SIZE: 1/4 RECIPE

Calories: 353
Protein: 9g
Fat: 12g
Net Carbs: 55g
Fiber: 12g
38
 VEGAN | LUNCH

hummus bowls

SERVINGS PREP COOK TIME

4 30 15
min min

INGREDIENTS:

−− 1/2 cup white vinegar to cider vinegar

−− 1 tablespoon sugar
−− 1/2 teaspoon salt
−− 1/2 cup golden raisins In a small saucepan, combine the vinegar, sugar,
−− 2 teaspoons canola oil or and salt. Bring to a simmer and heat until the
grapeseed oil sugar and salt have dissolved.

−− 1 cup quinoa Let it cook for a few minutes before pouring the
liquid over a jar filled with the raisins. Let it sit
−− 1 3/4 cup water until cooled to room temperature and chill it for
−− 2 tablespoons extra virgin olive oil at least 4 hours and up to 2 weeks.

−− 3 tablespoons tahini Heat oil in a medium saucepan over medium heat.

Add the quinoa and heat, stirring occasionally,
−− Juice of 1/2 lemon
until the grains smell toasty.
−− 1 teaspoon paprika
Place 1 3/4 cups of water in the pan, bring to a boil,
−− 1/2 teaspoon ground cumin reduce heat to medium-low, and simmer covered
until the quinoa is tender and the liquid has been
−− A few pinches of salt
absorbed, about 12 minutes.
−− 4 cups baby salad greens or mesclun
Set the pan aside covered for 5 minutes and then
−− 2 cups cooked or canned chickpeas fluff the quinoa with a fork.
−− 1 pint cherry tomatoes, halved Whisk together the olive oil, tahini, lemon juice,
paprika, cumin, and a couple pinches of salt
−− 1 cucumber, chopped
until smooth. If too thick, stir in warm water, 1
−− 2 scallions (green onion), chopped teaspoon at a time, to thin.
−− 1/2 cup chopped parsley To assemble the bowls, divide the greens among
serving bowls and top with equal amounts of
the quinoa, chickpeas, tomatoes, cucumber, and
SERVING SIZE: 1 BOWL scallions. Drizzle on the tahini dressing and sprinkle
Calories: 532 on the pickled raisins and parsley.
Protein: 18g
Fat: 20g
Net Carbs: 74g
Fiber: 13g 39
 VEGAN | LUNCH

lentil kale minestrone

SERVINGS PREP COOK TIME

4 20 40
min min

INGREDIENTS:

−− 1 tablespoon canola oil or

grapeseed oil
−− 1 yellow onion, chopped
Heat the oil in a large saucepan over medium heat.
−− 3/4 teaspoon salt Add the onion and salt to the pan and heat
5 minutes, stirring occasionally.
−− 2 large carrots, chopped
Add the carrots, celery, and garlic to the pan.
−− 2 celery stalks, sliced
Heat for 3 minutes. Add the tomato paste, thyme,
−− 2 cloves garlic, minced black pepper, and chili flakes and heat for 1 minute..

−− 2 tablespoons tomato paste Add the broth, lentils, and tomatoes to the pan.
Bring to a boil, reduce heat to medium-low, and
−− 2 teaspoons dried thyme or
simmer covered until the lentils are tender but
Italian seasoning
not mushy, about 30 minutes.
−− 1/2 teaspoon black pepper
Stir in the kale and balsamic vinegar. Heat until
−− 1/2 teaspoon red chili flakes the kale has wilted.
−− 5 cups low sodium vegetable broth Divide the soup among the serving bowls and
garnish with the chopped parsley.
−− 1 cup green lentils
−− 1 can (14.5 ounces) diced,
fire-roasted tomatoes
−− 4 cups chopped kale
−− 2 tablespoons balsamic vinegar
−− 1/3 cup flat-leaf parsley

SERVING SIZE: 1/4 RECIPE

Calories: 288
Protein: 16g
Fat: 5g
Net Carbs: 51g
Fiber: 20g
40
 VEGAN | LUNCH

garlicky bean veggie wraps

SERVINGS PREP COOK TIME

4 20 35
min min

INGREDIENTS:

−− 2 whole garlic bulbs

−− 1 1/2 cups cooked or canned (drained
and rinsed) navy beans
Heat the oven to 375°F.
−− 1 teaspoon olive oil
Slice off about 1/2-inch from the top of the garlic
−− 2 teaspoons thyme bulbs so most of the cloves are exposed.
−− 1 teaspoon lemon zest Drizzle the tops with olive oil and wrap the bulbs
tightly in aluminum foil or parchment paper. Bake
−− juice of 1/2 lemon
them cut side up for 35 minutes or until the cloves
−− 1/4 teaspoon salt are very soft.
−− 4 large whole-grain sandwich wraps Let them cool enough to handle and then squeeze
the garlic pulp into a food processor container.
−− 4 cups baby greens or arugula
Add the navy beans, olive oil, thyme, lemon zest,
−− 2 medium carrots, julienned
lemon juice, and salt. Blend until nearly smooth.
−− 1 medium cucumber, cut
Spread the bean mixture over the surface of each
into matchsticks
wrap and top with an equal amount of the spinach,
−− 1 cup sliced roasted red pepper carrots, cucumber, and roasted red pepper.
−− 1/2 cup hemp seeds (hemp hearts) Sprinkle 2 tablespoons of hemp seeds on each wrap.
Roll tightly, folding in the edges as you roll, and then
slice in half on a diagonal.

SERVING SIZE: 1 WRAP

Calories: 529
Protein: 20g
Fat: 15g
Net Carbs: 60g
Fiber: 16g
41
 VEGAN | SNACK

cookie dough balls

SERVINGS PREP COOK TIME

7 20 15
min min

INGREDIENTS:

−− 1 can (15 ounces) chickpeas, drained

and rinsed
−− 1/3 cup salt-free peanut butter or
Preheat the oven to 400°F. Spread the chickpeas
almond butter
out on a baking sheet and roast for 15 minutes,
−− 1/4 cup maple syrup stirring once halfway through cooking time. Let
the chickpeas cool for several minutes.
−− 1 teaspoon vanilla extract
Place the chickpeas, peanut butter, maple syrup,
−− 3/4 teaspoon cinnamon
vanilla, cinnamon, and a pinch of salt in a food
−− Pinch of salt processor container and blend until the mixture
becomes creamy and starts to clump together,
−− 1/4 cup dairy-free mini chocolate chips
wiping down the sides of container as needed.
Pulse in the chocolate chips.
Using slightly damp hands, roll the mixture into
1-inch balls. You should get about 14 balls. Keep
the balls chilled.

SERVING SIZE: 2 BALLS

Calories: 180
Protein: 4g
Fat: 9g
Net Carbs: 22g
Fiber: 3g
42
 VEGAN | SNACK

curry squash pea dip

SERVINGS PREP COOK TIME

6 15 25
min min

INGREDIENTS:

−− 3/4 cup yellow split peas

−− 1 tablespoon canola oil or grapeseed oil
−− 2 shallots, chopped Cover the split peas with water and soak them for
at least 4 hours or overnight.
−− 3 garlic cloves, chopped
Heat the oil in a heavy-bottom saucepan over
−− 2/3 cup pumpkin or butternut
medium heat. Add the shallots and heat them
squash puree
just until they begin to brown, about 2 minutes.
−− juice of 1/2 lime
Add the garlic and heat for 30 seconds. Add the
−− 2 teaspoons yellow curry powder split peas and 1 3/4 cups of water to the pot.
Bring the water to a boil, reduce the heat to
−− 1/2 teaspoon salt
medium-low, and simmer until the peas are
−− 1/4 teaspoon turmeric tender, about 25 minutes. Drain away any
−− 1/4 teaspoon cayenne excess liquid and let the mixture cool.

−− 1/4 teaspoon black pepper Place the pea mixture, pumpkin or squash puree,
lime juice, curry powder, salt, turmeric, cayenne,
−− 1/3 cup unsalted, roasted pumpkin and black pepper in a food processor or blender
seeds (optional) container and blend until almost smooth.
Serve the dip topped with the pumpkin seeds,
if desired. Use baby carrots, sliced vegetables,
veggie chips, chunks of pita, whole grain crackers,
or tortilla chips as dippers.

SERVING SIZE: 1/6 RECIPE

Calories: 119
Protein: 7g
Fat: 3g
Net Carbs: 19g
Fiber: 7g
43
 VEGAN | SNACK

figgy bars

SERVINGS PREP COOK TIME

9 0 25
min min

INGREDIENTS:

−− 1 1/2 cups dried figs, stems sliced off

−− 1 cup almond flour
−− 1/3 cup cocoa powder Place the figs in a large bowl, cover with hot water,
and let them soak for 30 minutes. Drain the figs and
−− 2 tablespoons honey or maple syrup
pat away any excess moisture with a paper towel.
−− 2 teaspoons orange zest (optional)
Place the drained figs, almond flour, cocoa powder,
−− 1 teaspoon vanilla extract honey or maple syrup, orange zest (if using), vanilla,
cinnamon, and salt in a food processor container
−− 1 teaspoon cinnamon
and blend until the mixture clumps together. Pulse
−− 1/4 teaspoon salt in the walnuts.
−− 1/2 cup chopped walnuts Line an 8 by 8-inch square baking pan with
parchment paper, leaving about 1-inch overhang.
Add the fig mixture to the pan and use damp hands
to press the mixture flat, about 3/4-inch thick.

Place the pan in the freezer until the contents have

firmed up, about 1 hour. Slice into 9 squares. Keep
the bars chilled in the refrigerator or freezer.

SERVING SIZE: 1 BAR

Calories: 197
Protein: 5g
Fat: 11g
Net Carbs: 25g
Fiber: 5g
44
 VEGAN | DINNER

roasted eggplant with

cashew sauce

SERVINGS PREP COOK TIME

4 30 35
min min

INGREDIENTS:

−− 1 1/2 pounds eggplant, cut into

Place the eggplant in a colander or salad spinner
1-inch chunks
and toss with 1 teaspoon of salt. Let the eggplant
−− 1 1/4 teaspoons salt sit for 30 minutes or until the moisture beads on the
surface. Pat the eggplant dry with paper towels.
−− 4 whole shallots, peeled
Preheat the oven to 400°F and place a rimmed
−− 2 tablespoons canola oil or
baking sheet in the oven as it heats. Just before
grapeseed oil
roasting, toss together the eggplant, shallot, canola
−− 1 teaspoon smoked paprika or grapeseed oil, smoked paprika, and thyme.
−− 1 teaspoon dried thyme Transfer the eggplant and shallots to the heated
−− 1/3 cup cashew butter baking sheet and spread out into a single layer.
Roast for 15 minutes. Flip and roast until the eggplant
−− 2 tablespoons extra virgin olive oil is golden-brown, about 15 minutes more.
−− Juice of 1/2 lemon Remove from oven and when cool enough to handle,
−− 1 garlic clove, grated or finely minced slice the shallots.

−− 1/2 teaspoon cumin powder In a small bowl, stir together the cashew butter, olive
oil, lemon juice, garlic, cumin, and 1/4 teaspoon salt.
−− 2 cups cooked or canned (drained
and rinsed) chickpeas To serve, spread the cashew sauce on serving plates
and scatter on the eggplant, shallots, chickpeas,
−− 1 cup sliced roasted red pepper or roasted red pepper, sesame seeds, and parsley.
peppadew peppers
−− 2 tablespoons sesame seeds
−− 1/3 cup chopped parsley
SERVING SIZE: 1/4 RECIPE
Calories: 481
Protein: 15g
Fat: 30g
Net Carbs: 44g
Fiber: 13g
45
 VEGAN | DINNER

curry tofu steaks

with rice pilaf

SERVINGS PREP COOK TIME

4 25 40
min min

INGREDIENTS:

−− 1 cup long-grain brown rice

In a large bowl, soak the rice in cold water and
−− 2 tablespoons canola oil or briskly stir until the water becomes very cloudy.
grapeseed oil Drain the rice in a colander or strainer and rinse with
−− 1 small yellow onion, diced cold water. Shake the rice to remove excess liquid.

−− 1/2 teaspoon salt Heat 1 tablespoon of oil in a heavy-duty saucepan

over medium heat. Add the onion and 1/4 teaspoon
−− 3 cups low-sodium vegetable salt. Cook, stirring occasionally, until the onion is
broth or water translucent and tender, about 4 minutes.
−− 1/2 teaspoon black pepper Add the rice and cook, stirring often, until the rice
−− 1/3 cup finely chopped cilantro smells toasty, about 4 minutes. Add the broth
or water and 1/4 teaspoon black pepper to the
−− 2 blocks extra firm tofu saucepan. Stir the rice, bring to a boil, reduce heat
−− 1/3 cup almond butter to medium-low, and simmer covered until the rice is
plump and all the liquid has been absorbed, about
−− Juice of 1/2 lime 40 minutes.
−− 1 tablespoon lower-sodium soy sauce Remove from the heat, uncover the saucepan, and
−− 1 tablespoon red curry paste place a clean kitchen towel over the saucepan.
Place the lid on the saucepan and let the rice rest
for 10 minutes. Fluff the rice with a fork and stir in
the cilantro.
As the rice cooks, line a cutting board with a couple
sheets of paper towel or a clean kitchen towel. Place
the tofu blocks on the cutting board and top with
a couple more sheets of towel or another kitchen
towel. Place another cutting board on top of the tofu
and press firmly to extract any excess liquid. Slice
each tofu piece along its width into 2 slabs. Season
each piece of tofu with 1/4 teaspoon salt and 1/4
teaspoon black pepper.

Continue Next Page 46

 VEGAN | DINNER

curry tofu steaks

with rice pilaf
Continuation of Page 46

Heat 1 tablespoon of oil in a large skillet over medium-high heat.

Add the tofu to the saucepan and heat until golden and crispy, about 3 minutes.
Flip and heat the tofu until golden and crispy on the other side.
Slice each tofu piece in half along its width.
In a small bowl, whisk together the almond butter, lime juice, soy sauce, and curry paste.
Stir in warm water, 1 teaspoon at a time, until a pourable consistency is reached.
Drizzle the almond sauce over the tofu steaks and serve with rice pilaf.

SERVING SIZE: 1/4 RECIPE

Calories: 637
Protein: 33g
Fat: 37g
Net Carbs: 47g
Fiber: 3g

47
 VEGAN | DINNER

tempeh tortilla soup

SERVINGS PREP COOK TIME

4 30 30
min min

INGREDIENTS:

−− 1 tablespoon canola oil or grapeseed oil

−− 1 medium yellow onion, chopped
−− 1/2 teaspoon salt Heat the oil in a large saucepan over medium heat.
Add the onion and salt. Heat, stirring occasionally,
−− 1 package (8 ounces) tempeh, cut into
until the onion has softened and beginning to brown,
1-inch cubes
about 5 minutes.
−− 1 large sweet potato, cut into
Add the tempeh pieces to the pan and heat for 3
1-inch pieces
minutes, stirring occasionally. Place the sweet potato,
−− 1 large red bell pepper, chopped red pepper, garlic, and jalapeno in the pan.
−− 3 garlic cloves, minced Heat for 2 minutes. Add the tomato paste, oregano,
and cumin to the pan. Heat for 30 seconds.
−− 2 jalapeno peppers, seeded and
finely chopped Place the tomatoes, broth, and pinto beans into the
pan. Bring to a boil, reduce heat to medium-low,
−− 2 tablespoons tomato paste
and simmer covered for 20 minutes, until the potato
−− 2 teaspoons dried oregano is tender. Stir in corn and lime juice. Heat for 1 minute.
−− 1 teaspoon ground cumin Serve the soup garnished with avocado, tortilla
−− 1 can (28 ounces) diced tomatoes chips, and cilantro.

−− 3 cups low-sodium vegetable broth

−− 1 can (15 ounces) pinto beans, drained
and rinsed
−− 1 cup frozen corn kernels
−− Juice of 1/2 lime
−− 1 avocado, cubed SERVING SIZE: 1/4 RECIPE
−− 1 1/2 cups crumbled baked tortilla chips Calories: 460
Protein: 21g
−− 1/3 cup cilantro
Fat: 18g
Net Carbs: 57g
Fiber: 15g
48
 VEGAN | DESSERT

mayan chocolate pudding

SERVINGS PREP COOK TIME

5 10 0
min min

INGREDIENTS:

−− 1/2 cup pitted dates

−− 1/3 cup unsweetened dairy-free milk
−− 2 medium ripe bananas Place the dates in a bowl, cover them with warm
water, and let them soak for 30 minutes. Drain
−− 1 avocado
the dates.
−− 1/4 cup cocoa powder
Place the milk, banana, avocado, drained dates,
−− 1 teaspoon vanilla extract cocoa powder, vanilla, cinnamon, cayenne, and
salt into a blender container and blend until smooth.
−− 1 teaspoon cinnamon
Chill for at least 2 hours before serving.
−− 1/4 teaspoon cayenne
Place the pudding in serving bowls and garnish
−− 1/8 teaspoon salt
with peanuts and strawberries.
−− 1/3 cup chopped unsalted
roasted peanuts
−− 1 cup sliced strawberries

SERVING SIZE: 1/5 RECIPE

Calories: 227
Protein: 5g
Fat: 12g
Net Carbs: 32g
Fiber: 8g
49
 VEGAN | DESSERT

popcorn almond squares

SERVINGS PREP COOK TIME

9 25 5
min min

INGREDIENTS:

−− 2 tablespoons canola oil or

grapeseed oil
−− 1/3 cup popcorn kernels
Place the oil and 4 popcorn kernels in a heavy
−− 1 1/2 cups rolled oats bottom saucepan, cover the pan, and place it over
medium heat.
−− 1/2 cup almonds, roughly chopped
Once the kernels have popped, pour in the remaining
−− 1/3 cup dried cherries, roughly chopped
kernels, cover the pan, and immediately lift off of
−− 1/2 cup brown rice syrup or date syrup the heat.
−− 1/4 cup sugar Count to 30 and then return the pan to the stovetop,
tipping the lid slightly to let steam escape. Heat,
−− 1/3 cup unsalted almond butter
shaking the pan occasionally, until the popping slows
−− 2 teaspoons orange zest to about one pop every few seconds.
−− 1/4 teaspoon ground cardamom Measure out 4 cups of popcorn and place in a large
−− 1/4 teaspoon salt bowl with the oats, almonds, and cherries.
In small saucepan, heat the honey with syrup and
sugar over medium-low heat until the sugar has
dissolved. Stir in the almond butter, orange zest,
cardamom, and salt.
Line an 8 x 8-inch square baking pan with wax or
parchment paper, leaving about 1-inch overhang.
Place the popcorn mixture into the pan and, using
damp fingers, press down firmly. Place in the
refrigerator for at least 2 hours to harden.
Using the paper overhang, lift the popcorn mixture
out of the pan and slice into 9 squares.
SERVING SIZE: 1 SQUARE
Calories: 215
Protein: 4g
Fat: 10g
Net Carbs: 30g
Fiber: 3g 50
 VEGAN | DESSERT

instant apple crisp

SERVINGS PREP COOK TIME

1 10 2
min min

INGREDIENTS:

−− 2 teaspoons coconut oil

−− 2 tablespoons rolled oats or
quinoa flakes
Heat the coconut oil in a microwave-safe bowl or a
−− 2 tablespoons chopped pecans large mug on high for 20 seconds or until melted.
or walnuts Stir in the oats, nuts, 1 teaspoon sugar, 1 teaspoon
flour, 1/4 teaspoon cinnamon, and 1/4 teaspoon
−− 2 teaspoons brown or turbinado sugar
ginger powder until the mixture is moist.
−− 2 teaspoons oat flour or whole wheat
In a separate bowl, stir together the apple, raisins,
pastry flour
1 teaspoon flour, 1 teaspoon sugar, 1/4 teaspoon
−− 1/2 teaspoon cinnamon cinnamon, 1/4 teaspoon ginger powder, lemon juice,
and a pinch of salt.
−− 1/2 teaspoon ginger powder
Add the apple mixture to the bowl or mug with the
−− Pinch of salt
oat mixture. Cover the bowl or mug with a paper
−− 1 medium red apple, chopped towel and microwave on High for 2 minutes or until
−− 2 teaspoons raisins the apples are softened and the mixture is steaming.
Remove carefully from the microwave as the bowl will
−− 1 teaspoon fresh lemon juice be hot.

SERVING SIZE: 1 BOWL

Calories: 379
Protein: 5g
Fat: 20g
Net Carbs: 52g
51
Fiber: 8g
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