OK guys!

I get so many of you asking if you can be a vegetarian or vegan and still eat PHFF. The answer is, OF COURSE!

I don’t care what type of way of eating you follow, I just want to help you eat Protein, Healthy Fat, and Fiber at every meal so that you feel good, have energy, and burn fat (if that’s your goal).

When I work with people who eat primarily plants, the #1 goal usually is upping their non-starchy vegetables, fiber, and greens! We also focus a little more on healthy fat, and doing this will balanced less protein in the diet.

Let’s get a few questions out of the way before I give you a lil sample of my fav plant-based recipes to keep your blood sugar steady and body in fat-burning mode.

1. Can Everyone Benefit from Eating More Plant-Based?

Absolutely. I don’t believe everyone’s body was meant to eat vegan or vegetarian all the time, but we could ALL benefit from eating more plants! The fiber in plants feeds the probiotic bacteria in our guts, increasing the healthy microbes living inside us. This isn’t about going meatless every Monday. This is about putting more damn plants on your plate at every meal.

2. Is there anything you don’t like about a plant-based diet?

Often time those who are vegan or vegetarian pull out meat and replace it with carb-heavy alternatives like beans, rice, pasta, and flatbreads, as well as processed foods like fake meat. All this does is spike blood sugar and increase inflammation. 

If you’re open to some animal protein, I love to replace meat with eggs or wild fish. But if not, a way to stay full and satisfied without protein at every meal (protein is the most satiating macronutrient so without it, I find a lot of vegetarians getting hungry often between meals) is to add more fat! 

A quick, easy, plant-based dinner that’s high in fat (and veggies!) could be a tray of roasted veggies with a fatty sauce like tahini, guacamole, baba ganoush, or pesto. Fat releases a hormone called cholecystokinin, which is a satiety hormone.

I created these recipes to help you keep your blood sugar steady and your body in fat-burning mode using plant-based recipes. But as long as you remember to replace animal protein with more fat and fiber than starch, you’ve got this.

3. Fat and fiber, got it. But, what are some of your fav plant-based proteins?

Lentils, beans, nuts, seeds, and peas! Pea proteins are a great option for smoothies. 

Non-GMO, sprouted, organic tofu is ok every once in a while. I don’t recommend more than 2 servings of any soy products per week. I’ll include a tofu recipe here, just don’t depend on soy for your protein intake because in some, soy can enhance growth of tumor cells.

4. Any tips for getting in more fiber, besides eating more vegetables?

Chia seeds, acacia fiber, inulin, flax seeds – all of these are super high fiber plants (1 Tbsp = ~5g fiber) which is why I love smoothies and chia puddings in the morning. You can knock out a lot of fiber (15-20g) first thing. Same goes for protein! This is why I love a clean pea protein powder. Adding some to your morning meal will boost your protein for the day when it’s tough to get much elsewhere.

Now, on to the good stuff – recipes! Keep in mind, these recipes are totally customizable – add some chili powder if you love spice and feel free to make adjustments to suit your needs!

Lemony Kale Salad

Servings: 2

Ingredients:

• 4 c kale leaves (stem removed)
• 2 Tbsps extra virgin olive oil
• 1 Tbsp lemon juice
• 1/2 c chickpeas (cooked)
• 1 avocado (cubed)
• 2 Tbsps pumpkin seeds
• thinly sliced red onion
• 1/8 tsp smoked paprika
• sea salt and pepper (to taste)

Instructions:

1. Add the kale leaves to a large bowl. 
2. In a small bowl, whisk the extra virgin olive oil, lemon juice and sea salt together. Add the dressing to the kale and massage with your hands to ensure it is evenly coated. 
3. Add the chickpeas, avocado, and onion to the kale and toss well. Garnish with smoked paprika and pumpkin seeds.

Crispy Tofu Pesto Pasta

Servings: 2

Crispy Tofu:

• Crispy Tofu 32 oz extra firm, organic sprouted tofu 
• 1 Tbsp garlic powder 
• 2 Tbsp olive or avocado oil 
• **Optional: skip tofu and add 2 fried eggs instead 

Spaghetti:

• 2 small or 1 large spaghetti squash
• Salt + pepper
• 1/2 c pesto

Instructions:

1. Preheat oven to 325. 
2. Squeeze out tofu’s extra moisture by wrapping it in a paper towel and placing something somewhat heavy on top for about 10 min. 
3. Cube tofu and mix with garlic powder and good pinch of salt. Toss. 
4. Heat an oven-safe pan and add the oil. Sear tofu on each side. 
5. Place pan in the oven and bake for 10-15 minutes, until desired crispness. 
6. Meanwhile, slice spaghetti squash in half lengthwise and scoop out seeds. Place face down on a plate and microwave for 8 minutes, check doneness with fork. If it’s not soft enough, microwave for a couple more minutes. 
7. Divide spaghetti squash onto 4 plates, toss with pesto, then top with Crispy Tofu or fried eggs.

Enchilada Skillet

Servings: 4

Ingredients:

• 1 (10 ounce) can of diced tomatoes w/chilies 
• 1 1/4 c enchilada sauce 
• 5 oz black bean pasta (or 3 c black beans, rinsed and drained) 
• 1/2 c Cotija cheese (optional) 
• 4 corn tortillas or 2 Siete tortillas, cut into strips and broiled for a few minutes until crisp Chopped cilantro 
• Avocado

Instructions:

1. Add tomatoes and enchilada sauce to a large skillet over medium-high heat and stir to combine. Continue cooking, stirring occasionally, until the mixture reaches a simmer. 
2. Add black beans if you are using them. If using black bean pasta, cook separately and drain and add at the last minute. 
3. Sprinkle with cheese and tortilla chips, top with cilantro and avo. 

* To make the tortilla strips, cut tortilla into strips and spray with olive oil cooking spray and sprinkle with salt and chili powder. Broil in the oven until crispy (it only takes a few minutes!).

If you want more support and resources for turning your metabolism into a fat-burning machine, join us for the next round of Metabolism Makeover! 

xxMegan