High-Protein Plant-Based Diet for Beginners: Quick and Easy Recipes for Everyday Meals

High-Protein Plant-Based Diet for Beginners: Quick and Easy Recipes for Everyday Meals

High-Protein Plant-Based Diet for Beginners: Quick and Easy Recipes for Everyday Meals

High-Protein Plant-Based Diet for Beginners: Quick and Easy Recipes for Everyday Meals



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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.

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Product Details

ISBN-13: 9780593196915
Publisher: Zeitgeist
Publication date: 09/07/2021
Sold by: Random House
Format: eBook
Pages: 176
Sales rank: 24,069
File size: 69 MB
Note: This product may take a few minutes to download.

About the Author

Maya A. Howard is a wellness writer, self-taught home cook and plant-based recipe developer, digital content creator, and a full-time dietetics student pursuing a Registered Dietitian Nutritionist credential. She is the founder of Maya’s Healthy Day, an online destination that inspires, empowers, and educates women of color to live healthy and purpose-driven lives. She is from Inglewood, California.

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

Introduction 8

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

Acknowledgments 176

Resources 177

References 179

Recipe Index 180

Index 182

About the Author 192

What People are Saying About This

From the Publisher

“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

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