-Mashed potatoes -Steamed green beans -Marinated tofu

1/4 cup soy milk
11 oz silken tofu
2 tbsp
1 tsp kappa carrageenan
1/2 nutritional yeast
1 tsp miso paste
1/2 tbsp vinegar
1 tsp liquid smoke
1 tsp mustard
1 tsp salt
1 tsp sugar free pickle relish
1 tsp garlic powder
1 tsp onion powder
1/2 tsp paprika
1/4 tsp turmeric

Blend thouroughly and cook on low heat for 10 minutes before setting for at least three hours in the refrigerator in a lined or greased container. Shred or slice. Cook at 400 for 10-15 minutes. Use a low carb burrito for crust and great value pizza sauce to total 430 cal 34 G protein 16 g fat.

Chickpea “Omelette” bites 123 calories a piece.

Blend 100g of chickpeas with 1.5 cups of water and add to the chickpea flour and nutritional yeast.

Add the oil.

I sautéed the chopped veggies until tender.

Add chopped veggies + remaining chickpeas and seasoned with salt and pepper.

If batter is too thick add more water. It should be a thick cake like batter.

Pour into silicone cupcake tray.

Bake for 25 mins at 190C or 375F

Cool and enjoy 😊

My favorite 10 bean chilli served over a chickpea waffle and fresh chutney. Sadly waitrose in the UK no longer sell their dry 10 bean mix so I make my own with whatever beans I can get at the supermarket and Indian grocer.

Waffles I took the recipe I shared last week and subbed out the cauliflower for charred frozen sweetcorn and swapped Indian spices for chipotle powder,cumin,garlic,smoked paprika and a squeeze of lime. It was delicious and came together in 15 minutes with waffles and chilli from the freezer.

I could eat this everyday, it’s so good it feels illegal to eat all of this on a deficit!

1/4 cup uncooked white rice cooked in 1 cup vegetable broth + 1 cup water

~60 calories of tofu coated in nutritional yeast and cooked on griddle

Spinach

Green onion

1/2 tsp each soy sauce, chili crisp, sesame oil

total: 287 cal, 12 g protein

So filling and delicious. I added stevia to the porridge since I cooked it with water and couldn’t taste any golden syrup 😅

I have so many different variations that I make, I never get bored of these! Easy to throw together. And so pretty and colorful :-)

Poke Salad (~330cal / 20G Protein):

• 50g kale (chopped & massaged)
• 85g shelled edamame
• 80g brown rice or 1/2 serving brown rice noodles
• 75g cucumber (I like the mini kind)
• 75g shredded red cabbage and/or 75g shredded carrots
• Top with vegan kimchi, avocado, and soy sauce. I also like to cut up a seaweed sheet on top too

Hawaiian Salad (~435cal / 20G Protein): 

• 50g spinach
• 45g soy curls 
• 25g red onion
• 75g bell pepper
• 50g chopped pineapple 
• 80g brown rice 
• 10g macadamia nuts 
• 20g avocado 
• I use some low sugar teriyaki sauce to cook up the soy curls & red onion. And then drizzle some more on top as a dressing. The juice from the pineapple also works as a dressing. 

BBQ Salad (~350cal / 13G Protein):

• 100g romaine 
• 100g white beans or chickpeas (any kind)
  • Or 1 serving of high protein tofu cooked with a little bbq sauce if you want more protein/less carbs — will boost the total protein to 20G. 
• 75g steamed broccoli 
• 75g chopped cherry tomatoes 
• 75g steamed sweet potato 
• 30g avocado 
• Top with a low sugar, minimal ingredient bbq sauce. The thinner the sauce, the better for dressing! You can also take a thick bbq sauce and thin it up with water and use as dressing. This may be weird to some people…a dijon honey mustard dressing would work well too.  

Winter Salad (~400Cal / 30G Protein):

• 50g arugula (spritz of olive oil & salt on top)
• 50g steamed sweet potato 
• 50g chickpeas 
• 85g brussel sprouts
• 1/2 serving homemade seitan (for me that is 100cal/20g protein) 
• 1/2 of an orange 
• 10g sunflower seeds 
• + squeeze more orange juice on top 

I'll stop at 4....might have to do a Pt. 2!

Using a carb smart burrito wrap I was able to make a delicious meal under 500 calories that both filled the wrap with an extra side bowl of the delicious no claw lobster salad. It’s very fresh and flavorful if you use fresh herbs and vegetables

Two baby cucumber

1/4 cup red onion

.5 oz fresh dill

1 celery stalk

1 can palm hearts

All diced

10 oz silken tofu

1 tbsp nutritional yeast

1 packet nori

Garlic powder

Pickle relish

Mustard

Onion powder

Paprika

Vinegar

Salt

The "samosas" are baked in the oven so they are crispy. Made by taking 7 large wraps, fold one into 6 and cut into 6 triangles. Put 1/6 of the filling into the center of a wrap and shape into a triangle the same size as the cut up pieces. Put one triangle on top, brush the top of it and the edges of the larger wrap with water and fold each edge over, press together very well and distribute the filling into the corners. Bake folded side down in an oven at 200C until crispy. The filling is onions, potatoes, peppers and black beans with spices.

I think the satay and salad recipe started from the original BOSH book, I subbed the peanut butter with de-fatted peanut flour. (BuffSup brand).

Served with pineapple salsa, quinoa and some extra tomatoes.

Half of a big pizza shared with my partner, homemade pizza dough rolled thinly to 2mm and baked on a pizza stone in the oven.

Topped with carmalised onions, balsamic, mushrooms and a veggie sausage. Next time I'd use a soya sausage for more protein and less calories but I only had falafel ones in the freezer. Sorry for the terrible picture I was really hungry 😁

Shawarma + lettuce + pickled turnip + salad with tomato, cucumber, shallot, sweet lime juice (accidentally purchased in place of lemon, oops), lemon, and a very small amount of olive oil.

I ordered a few things from Switch foods (kebab, kafta, and shawarma) and so far I've liked them all though I'm not sure I'd order again (excessive packaging, UAE origin). Their fake lamb seemed very accurate to me flavor wise (granted I have not had real lamb in 10+ years, but I used to really like it).

Tortillas are Guerrero zero carb jalapeño, I like how they are fluffy like pita/naan. Sauce is trader joe's vegan tzatziki plus a tiny bit of toum (garlic dip).
I estimate 350 cal total for the bowl, about 28g protein, lots of fiber and nutrients. Could have it lighter but the olive oil really makes the flavor of the salad.

This is so decadent and filling, waaay simpler than making real cinnamon rolls, and more satisfying than eating premade rolls.

Cinnamon unrolls:

1 whole wheat Papa pita (200 cal) 1/2 Tbsp smart balance buttery spread (40 cal) 1 Tbsp white sugar (49 cal) 1 tsp cinnamon (6 cal) 1.5 Tbsp Trader Joe's vegan cream cheese (68 cal) 1/4 c powdered sugar (124 cal)

Place pita on a plate (can warm it up, I don't). Melt margarine in microwave for 30 sec, then spread on pita with a spatula.

Sprinkle sugar evenly all over the top, then the cinnamon. If there's dry spots, spread the topping around with the spatula.

Microwave cream cheese for 20-30 sec until melted, then mix in powdered sugar. Drizzle on top.

You can make it even fewer calories by using less margarine, sugar, or doing half the drizzle. I just want mine very sugary to curb the cravings lol.

For comparison, 2 trader Joe's cinnamon rolls are 640 calories with the icing.

Rainbow Salad - all time fav! (~400 Cal / 21G Protein) 

• 50g spinach
• 1/2 cup steamed lentils 
• 100g steamed Japanese sweet potato
• 80g shredded carrots 
• 80g chopped celery 
• 80g steamed beets 
• 30g sauerkraut 
• 1 tbsp pumpkin seeds
• A creamy dip/sauce of choice. I like a dairy free tzatziki or a lemon dill hummus! 

Fall Salad (~430 Cal / 25G Protein) 

• 50g arugula 
• 100g tempeh 
• 80g steamed butternut squash
• 80g shredded green cabbage (raw for a crunch or steamed) 
• 75g chopped apple 
• 10g walnuts 
• 10g rasins 
• Cinnamon overtop the apples 
• Salt and drizzle 2 tsp of maple syrup 
• A maple tahini dressing would work well here too if you had that

Burger Bowls (~350 Cal / 22G Protein) 

• 100g romaine lettuce 
• 1 serving of Abbot’s Ground Beef (LOVE this brand; clean ingredients, high protein, flavorful) 
• 100g steamed or roasted Yukon gold potatoes 
  • Some homemade sweet potatoes fries are also delish 
• 75g diced tomatoes 
• 20g avocado
• Chopped slice of vegan cheddar cheese 
• Chopped fermented pickles (or your preferred pickle)
• For dressing I do bbq sauce or a dijon mustard (thinned up with water and maybe sweetened with some maple syrup)
• Caramelized onions are a great addition too 

Really satisfying and high protein!

Used https://healthysimpleyum.com/miso-glazed-tofu/ without the sesame oil, 1 oz udon noodles, 1 cup of Aldi Asian medley frozen veggies

Sadly, I forgot to take a picture after they came out of the toaster oven.

3 guerrero zero net carb tortillas, 9 field roast pepperoni, half a serving each of Trader Joe's refrigerated pizza sauce and parmesan shreds. Toaster oven for about 7 min at 400 F, then added a bit of Firelli's hot sauce and Madly Hadley cashew parmesan. 250 cal for the whole recipe, strong Lunchables vibes, pretty good meal.

Also fuck ICE.