An essential guide to optimal whole-food, plant-based protein sources, prep and cooking tips, and a 4-week meal plan for a manageable transition.
Embarking on their journey, people who are beginners to plant-based eating often find themselves asking, “But where will I get my protein from now?” The simple answer is: from plants! Plants are optimal protein sources, and yes, it is entirely possible to get your daily protein requirements exclusively from plants.
In High-Protein Plant-Based Diet for Beginners, wellness leader and coach Maya A. Howard offers an invaluable guide that breaks down which plants have the highest protein content, shows you how to combine ingredients for complete protein meals, and features delicious everyday recipes that use a variety of high-protein whole-food plants, like vegetables, grains, legumes, nuts, seeds, and even fruit!
High-Protein Plant-Based Diet for Beginners features:
• A beginner’s guide to plant protein, including a handy chart showing the highest-protein plant foods and a short tutorial on how to pair ingredients for a complete protein meal.
• Quick and easy recipes featuring high-protein options for every meal of the day (even snacks and desserts!), like Banana Oatmeal Bake, Sweet Potato Chia Pancakes, Chickpea Tortilla Soup, Kale Pesto Zucchini Linguini, Pineapple Fried Rice, Watermelon Poke Bowl, and Black Bean Fudge Brownies.
• An easy-to-follow 4-week meal plan, complete with helpful grocery lists and step-by-step prepping instructions that takes the guesswork out of your first four weeks.
From the Publisher
Meal prep made easy!
Learn about the highest-protein plant foods and how to pair ingredients for a complete protein-rich meal
Life is made easy with a 4-week meal plan, complete with helpful grocery lists, taking the guesswork out of your transition into a high-protein plant-based diet
Master quick and easy recipes for every meal of the day (including snacks and desserts!)
No-Huevos Rancheros Over Sweet Potato Hash
Serves 1 – Prep time: 15 minutes – Cook time: 15 minutes
It is possible to enjoy your favorite meals while eating WFPB—and I absolutely love Mexican-inspired food, especially savory breakfast dishes. Is this recipe missing that characteristic fried egg? Yes. Will you miss it? Nope! The colors, textures, and layers in this dish work together
to create a satisfying plant-based take on a beloved classic.
1. Using a box grater, carefully shred the sweet potato.
2. In a large skillet over medium heat, heat the oil until hot. Add the shredded sweet potato. Season with a pinch each of turmeric, cumin, salt, and pepper. Shape the shreds into a patty using a spatula. Fry for about 5 minutes per side, or until crispy. Transfer the hash to a serving plate.
3. Layer the hash with black beans and salsa.
4. Top with avocado and sprinkle with purple cabbage, cilantro, and hemp hearts.
PREP TIP: Want even more flavor and protein in this delicious dish? Top with a drizzle of fresh Avocado Cashew Crema (page 162)
Nutrition per serving: Calories: 528, Total Fat: 32.3g, Saturated Fat: 3.8g, Cholesterol: 0mg, Sodium: 795.8mg, Total Carbohydrates: 48.0g, Dietary Fiber: 12.6g, Sugars: 13.7g, Protein: 10.9g
11g protein – 30 minutes or less – Gluten-free – Nut-free
Ingredients 1 medium sweet potato, peeled 2 tablespoons grapeseed oil Ground turmeric, cumin, sea salt, and pepper for seasoning 1/2 to 1 cup Cuban-Style Black Beans (page 117) 1/4 cup salsa roja or ranchero sauce 1/4 avocado, pitted, peeled, and cut into slices 1/4 cup shredded purple cabbage 1 tablespoon fresh cilantro and 1 teaspoon hemp hearts
Publisher : Zeitgeist (September 21, 2021)
Language : English
Paperback : 192 pages
ISBN-10 : 0593196902
ISBN-13 : 978-0593196908
Item Weight : 0.035 ounces
Dimensions : 7.53 x 0.57 x 9 inches