Receipes

Meal purpose & why it works

Balanced carbohydrate, fiber, and plant protein support steady energy, gut health, and recovery without blood sugar spikes.

Servings: 2
Prep time: 20 min
Cook time: 35 min

• 1 small head broccoli
• 1 sweet potato 
• 1 red onion 
• 10 mushrooms 
• Olive oil, to drizzle 
• 1 × 400 g / 14 oz can chickpeas, drained 
• 1 tbsp paprika 
• ½ tsp turmeric 
• ½ tsp garlic powder 
• ¼ tsp pepper 
• 100 g / ½ cup quinoa (dry) 
• 2 handfuls baby spinach, chopped 
• 2 handfuls cabbage, chopped 
• 1 avocado, chopped 
• 75 g / ½ cup pickled beetroot 
• Sunflower seeds, garnish 
• Cress, garnish 
• ½ lemon, wedges
   

1. Roast sweet potato and onion at 200°C / 400°F for 10 min. 
2. Add broccoli and mushrooms, roast 8–10 min more. 
3. Pan-cook chickpeas with spices until lightly crisp. 
4. Cook quinoa in water until absorbed; rinse and cool. 
5. Assemble bowl; finish with lemon, seeds, and greens.
    

• Calories: ~520 kcal 
• Protein: ~18 g 
• Carbohydrates: ~62 g 
• Fat: ~22 g 
  • Mostly monounsaturated, some polyunsaturated 
• Fiber: ~16 g

Meal purpose & why it works

High-calorie, high-protein plant meal supports muscle repair and glycogen replenishment during heavy training phases.

Servings: 6
Prep time: 45 min
Cook time: 30 min

• 400 g / 14 oz extra-firm tofu 
• 3 tbsp vegan mayonnaise 
• 3 tbsp smooth peanut butter 
• 1 cup panko breadcrumbs 
• 2½ tbsp nutritional yeast 
• 1 tsp garlic powder 
• ½ tsp pepper 

Satay sauce

• ½ onion, diced 
• 2 garlic cloves 
• 1 tsp sesame oil 
• 1 tbsp soy sauce 
• 1 tsp tamarind paste 
• 2 tbsp brown sugar 
• 120 ml / ½ cup light coconut milk 
• 85 g / ⅓ cup peanut butter 
• Juice of ½ lime 
• 40 g crushed peanuts 
• 35 g sesame seeds

1. Press tofu 30 min. Cut into cubes. 
2. Coat tofu in mayo-peanut mix, then breadcrumb mixture. 
3. Bake at 200°C / 400°F for 30 min. 
4. Simmer all sauce ingredients until smooth. 
5. Serve tofu with sauce and seeds. 

• Calories: ~430 kcal 
• Protein: ~22 g 
• Carbohydrates: ~28 g 
• Fat: ~26 g 
  • Mostly monounsaturated, some polyunsaturated 
• Fiber: ~7 g