all of the recipes you’ll find here I actually cook during the week! they are the kind of meals you can throw together without a ton of stress. if it works well for meal prep (like overnight oats), I’ll make it ahead of time.
if it’s best fresh, I’ll just prep the easy stuff - a salsa, a dressing, maybe some grains - so cooking takes half the time.
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recipe index
breakfast recipes
01] protein banana pancakes
02] blueberry protein baked oats
03] protein acai bowl
lunch recipes
01] chickpea caesar wraps
02] pasta salad w. italian dressing
03] Apple, Pecan & Chickpea Salad with a Honey Mustard Vinaigrette
dinner recipes
01] Tofu lettuce wraps
02] Vegan Bean Taquitos
03] Gochujang tofu
dressings recipes
01] Caesar Dressing
02] Vegan Ranch
03] Honey Balsamic Dressing
snack recipes
01] Edamame Hummus
02] Cookie Dough Protein Balls
03] Caramel Apple Date Bites
Protein banana pancakes
Serves 2 | prep time: 4 mins | cook time: 15 mins
ingredients:
1 cup milk of choice
1 cup oats
2 servings protein powder of choice
1 ripe banana
1 tsp vanilla extract
Cinnamon to taste
Pinch of salt
optional : ½ tsp baking powder
directions:
1. Add all ingredients to a high speed blender and blend until smooth.
2. Heat a pan over medium heat and add oil as needed to prevent sticking.
3. Add ⅓ cup to ¼ of the batter to the pan, per pancake.
4. Bake for a few minutes and flip when the edges are darkening and bubbles start to form.
5. Bake until golden brown. Done!
I serve mine with blueberries, maple syrup and almond butter.
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Blueberry Protein Baked Oats
Serves 1 | prep time: 4 mins | cook time: 30 mins
ingredients:
1/2 cup oats
1/2 cup milk (soy for extra protein)
1 serving vanilla protein powder
1 small to medium banana (about 1/3 cup mashed)
1/2 tsp baking powder
1/2 tsp vanilla extract
Pinch of salt
Optional: cinnamon to taste
blueberries
Recommended toppings: maple syrup & almond butter
directions:
1. Preheat oven to 375°F.
2. Blend all ingredients (except chocolate chips) until smooth.
3. Pour into an oven-safe dish and add blueberries to the top.
4. Bake for 25-30 minutes.
5. Enjoy warm with your favorite toppings.
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protein acai bowl
Serves 1 | prep time: 5 mins | cook time: 5 mins
ingredients:
1 acai packet from Pitaya Foods, thawed
1 cup soy milk
1 serving vanilla protein powder
1/2 banana
1/4 cup blueberries
1/4 cup passion fruit from Pitaya Foods, thawed
Optional: dash of vanilla
directions:
1. If using a Ninja Creami, thaw acai and passion fruit for 15-30 minutes.
2. Add all ingredients to the Ninja Creami canister and blend with an immersion blender.
3. Freeze for 24 hours.
4. Attach to Ninja Creami and select the "light ice cream" option.
Re-spin twice.
5. Add toppings and enjoy!
don't have a ninja creami? just add all ingredients to a blender and skip step 1!
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chickpea caesar wrap
Serves x | prep time: 15 mins | cook time: 20 mins
ingredients:
dressing:
caesar dressing (enough for ~3 wraps)
1 can chickpeas, drained and rinsed
Optional: olive oil, salt, pepper, and garlic powder (for crispy chickpeas)
Tortilla of choice
Romaine lettuce
Optional toppings: vegan parmesan, hemp seeds
directions:
1. Preheat oven to 400°F. Toss chickpeas with olive oil, salt, pepper, and garlic powder (if desired), and bake for 10-20 minutes until crispy.
2. Blend all Caesar dressing ingredients until smooth.
3. Chop romaine into bite-sized pieces.
4. Combine dressing, chickpeas, and romaine.
5. Add extra hemp seeds or vegan parmesan if desired.
6. Warm tortilla and assemble the wrap, then sear in a pan for a few minutes to hold it together.
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pasta salad
Serves 4 - 6 | prep time: 15 mins | cook time: 15 mins
ingredients:
Pasta & Veg:
8oz of your favorite protein pasta
1 heaping cup diced cucumber
1 cup diced pepper
1/4 to 1/2 cup diced red onion
1 15oz can of cannellini beans (or any bean of choice, or chickpeas)
Dressing:
1/4 cup extra-virgin olive oil
2 tbsp white wine vinegar
Juice from 1 lemon
1 tsp honey or maple syrup
1 large garlic clove, minced
1 tbsp Italian seasoning
1 tsp Dijon mustard
Salt and pepper to taste
Optional Toppings:
Vegan feta
Microgreens
Hemp seeds
directions:
1. Bring a pot of water to a boil and cook the pasta according to the box instructions.
2. While the pasta is cooking, prep your veggies and make the dressing by combining all ingredients in a jar and shaking well.
3. Drain pasta, then toss with the veggies and dressing. Top off with feta and enjoy!
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Apple, Pecan & Chickpea Salad with Honey Mustard Vinaigrette
Serves 1 | prep time: 10 mins | cook time: 15 mins
ingredients:
Salad Ingredients:
Greens of choice (spring mix recommended)
Pecans
Red onion
Apple of choice
Cheese of choice (i do vegan smoked gouda)
Hemp seeds (optional, but a great protein boost!)
Chickpeas:
1 15oz can chickpeas, drained and rinsed;
Cover in olive oil and seasonings of choice (garlic powder, dried herbs, salt & pepper)
Dressing:
1/2 tbsp olive oil
1/2 tbsp lemon juice
1/2 tsp dijon mustard
1/2 tsp honey
Pinch of garlic powder
Salt & pepper to taste
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directions:
1. start with the chickpeas - drain, rinse and coat in olive oil and seasonings of choice. bake in an air fyer (or oven) at 400°F for 10 - 15 mins.
2. While the chickpeas are baking, prep the dressing by adding all ingredients to a small dish and mixing together.
3. prep and chop your greens and veggies.
4. assemble! the dressing serves 1 and i add about a half cup of chickpeas per serving.
tofu lettuce wraps
Serves x | prep time: 5 mins | cook time: 10 mins
ingredients:
1/4 cup soy sauce (or tamari or coconut aminos)
1 tbsp tomato paste
1 1/2 tbsp rice vinegar
1/2 tbsp coconut sugar
1/2 tbsp sriracha
1 tsp toasted sesame oil
1 tsp grated fresh ginger
14 oz extra firm tofu
3 cloves garlic, minced
8 oz water chestnuts
Butter lettuce
Optional toppings: green onions, sesame seeds, more sriracha
directions:
1. Drain tofu and lightly squeeze out moisture (no need to press). Crumble tofu into a pan over medium-high heat and cook for a few minutes until most moisture is gone.
2. Make the sauce by combining soy sauce, tomato paste, rice vinegar, coconut sugar, sriracha, sesame oil, and ginger.
3. Add garlic to the pan and cook for another 2-3 minutes. Then, add the sauce and chopped water chestnuts. Cook for a few more minutes to warm everything through and remove excess liquid.
4. Let the tofu cool for 5-10 minutes before serving in butter lettuce leaves. Top with green onions, sesame seeds, and more sriracha if desired.
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Vegan Bean Taquitos
Serves 3 to 4 | prep time: 20 mins | cook time: 20 mins
ingredients:
2 tsp avocado oil
½ white or yellow onion, roughly diced
1 large garlic clove, roughly minced
2 tbsp taco seasoning (e.g., Siete Foods spicy mix)
1 15 oz can pinto beans, drained and rinsed
8 almond flour tortillas (or tortillas of your choice, e.g., Siete Foods)
Optional toppings: cilantro, vegan sour cream (Forager Project)
Optional dips: guacamole, salsa, vegan queso
directions:
1. Preheat oven to 400°F.
2. Heat avocado oil in a pan over medium-high heat. Add onion and garlic, sauté for a few minutes until fragrant and softened.
3. Add taco seasoning and cook for 1-2 minutes to toast the spices.
4. Stir in the drained and rinsed pinto beans; cook for another 2 minutes.
5. Transfer the mixture to a food processor or blender and blend until you reach your preferred texture (smooth or slightly chunky).
6. Warm tortillas briefly in the microwave if they’re prone to breaking.
7. spread about 3 to 4 tbsp of the bean mixture onto each tortilla, then roll tightly and place seam-side down on a parchment-lined baking sheet.
8. Repeat for all tortillas and filling.
9. Bake for 15–20 minutes until taquitos are crisp and golden.
10. Serve topped with vegan sour cream and cilantro, alongside your favorite dips.
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Gochujang tofu
Serves 4 | prep time: 10 mins | cook time: 10 mins
ingredients:
tofu:
16 oz block of high protein tofu (if you can’t find a high protein variety, get extra firm and press it for ~30 mins!)
1 tbsp nutritional yeast
1 tbsp arrowroot powder or cornstarch
1 tbsp soy sauce
1 tbsp avocado oil
sauce:
3 tbsp gochujang
3 tbsp soy
3 tbsp honey (can sub maple syrup or agave)
1 tbsp rice wine vinegar
1 tbsp sesame oil
4 cloves garlic, minced
directions:
1. break your tofu into bite sized pieces and toss with the nutritional yeast, soy sauce & avocado oil. air fry for 10-15 mins at 400°F, until golden and slightly crispy.
2. mix all of the sauce ingredients together. add the sauce to a pan over medium-high heat and cook for ~2 minutes. add in your tofu and toss to coat.
3. done! i like to serve this with white rice and cucumber, topped with green onion and sesame seeds!
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caesar dressing
Serves 3 to 4 | prep time: 5 mins
ingredients:
1/2 cup unsweetened plain vegan yogurt
Juice of 1/4 lemon (~1 tbsp)
2 cloves garlic
2 tsp capers
1 tsp caper juice
2 tsp Dijon mustard
1 tbsp olive oil
2 tbsp nutritional yeast
2 tbsp hemp seeds
Salt & pepper to taste
directions:
1. add all ingredients to a blender and blend until smooth. that's it!
i use this dressing on salads, wraps and even as a dip!
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vegan ranch
Serves 3 to 4 | prep time: 5 mins
ingredients:
1/2 cup dairy-free unsweetened yogurt
1/4 lemon, juiced
1 tsp white vinegar (sub with more lemon juice, if desired)
1 tsp garlic powder
1/2 tsp onion powder
1/2 tsp dried dill
directions:
1. add all ingredients to a blender and blend until smooth. that's it!
use however you'd like, but i highly recommend pairing with crispy buffalo chickpeas for a high-protein salad or wrap!
Salt & pepper to taste
1 tsp olive oil (optional)
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Honey Balsamic Dressing
Serves 1-2 | prep time: 5 mins
ingredients:
1 tbsp olive oil
1 tbsp balsamic vinegar
1 tsp honey or maple syrup
1 tsp Dijon mustard
1 tsp garlic powder
Optional: salt and pepper to taste
directions:
1.Whisk all ingredients together in a small bowl until well combined.
2. Adjust salt and pepper if desired.
3. Use as a dressing for salads or bowls.
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Edamame Hummus
Serves 6 to 7 | prep time: 5 mins
ingredients:
12 oz bag frozen edamame, dethawed
1 cup loosely packed cilantro
⅓ cup tahini
1 to 2 garlic cloves, minced
3 tbsp olive oil
1 tsp toasted sesame oil
Juice of 2 lemons
Salt and pepper to taste
Optional: pinch of red pepper flakes or Korean chile flakes for spice
Optional: pinch of cumin
Water to thin, if needed
directions:
1. if needed, thaw out your frozen edamame.
2. when ready, add the edamame and all remaining ingredients to a food processor or blender.
3. blend until smooth! if needed, use water, brother or oil to thin.
4. done! serve with veggies as a dip, add to sandwiches...the options are endless!
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caramel apple date bites
prep time: 10 mins
ingredients:
Dates, pitted
Green apple, chopped into bite-sized pieces
Smooth peanut butter
Peanuts (salted or raw), chopped
directions:
1. Pit each date.
2. Stuff the date with a piece of chopped green apple.
3. Smear a thin layer of smooth peanut butter on top.
4. Sprinkle chopped peanuts over the peanut butter.
5. Repeat to make as many bites as you'd like.
Store in the fridge for up to 3 days!
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