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.
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About the Author
Ariel Warren, RDN, CD, CDCES, is a leader in several diabetes organizations, an author, and a business owner of a telehealth private practice. While she specializes in diabetes care, Ariel uses a holistic approach to help all her clients treat and prevent disease through whole-food plant-based eating.
Table of Contents
Chapter 1 The Beginner's Guide 11
Chapter 2 The 4-Week Meal Plan 31
Chapter 3 Breakfast 54
Chapter 4 Smoothies & Drinks 76
Chapter 5 Soups & Stews 90
Chapter 6 Main Meals 106
Chapter 7 Snacks & Desserts 142
Chapter 8 Everyday Staples: Sauces, Spreads & Salad Dressings 160
Cooking Conversions 175
Recipe Index 180
About the Author 192
What People are Saying About This
“Wow, Maya has truly done it. . . . She has simplified going plant-based. For anyone who has thought about making the transition but hasn’t because you don’t know where to start, you just lost that excuse, because this book explains everything you need to make that final step—from what to eat and what not to eat to stocking up your kitchen so that you won’t self-sabotage your transition. I highly recommend this book to anyone, and I do mean anyone—vegan and non-vegan.”
—John Lewis, CEO and founder, Bad Ass Vegan
“What we eat has such a huge impact on both our bodies and our environment. We know that eating a plant-based diet reduces the greenhouse gas emissions from cattle and other animal agriculture, but a whole-food, plant-based diet takes it even further by cutting out a lot of the packaging waste that comes with processed foods while also maximizing nutrition! Maya’s meal plans incorporate using leftovers on a daily basis, simultaneously making meal planning more approachable and reducing food waste. A win-win for our bodies and the earth! Not to mention our mouths water just thinking about these recipes.”
—Alex Gamboa Grand and Lindsay Janssen Smith, cofounders of Good Intent (shopwithgoodintent.com)
“High-Protein Plant-Based Diet for Beginners is a gift for anyone wanting to incorporate more whole-food, plant-based meals into their life! Maya beautifully balances the science behind getting your complete protein needs met from plants, accessible and affordable ways to shop, and the joy and flavor derived from savoring these plant-based recipes. This cookbook gives a holistic and inclusive look at how centering plants on the plate can have positive impacts on your health, your budget, and the planet.”
—Aly French and Erica Stein, cohosts of the Courageous Wellness podcast and integrative nutrition health coaches