Easy & Delicious 15-Minute Plant-Based Meals

Date: 2024-06-19 18:00:00

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Try these 3 simple and healthy plant-based meals with me (recipes below)
👉Get my free plant-based weight loss checklist here: https://drive.google.com/file/d/1N75ZT9aYm5ejk-91Kpqoylzo_g72v2dC/view?usp=sharing

— RECIPES —

Sushi Poke Bowl
– 1 cup or 180g cooked brown or sushi rice (70g dry weight)
– 3/4 cup or 110g shelled edamame beans, fresh or frozen
– 1/2 medium-sized avocado (approx. 60g without stone), chopped
– 1/4 cucumber, sliced
– 1/2 medium carrot, grated
– 2 small radishes, sliced
– 1 tbsp sauerkraut

For the maple sriracha sauce (just whisk together by hand):
– 1 tbsp sriracha
– 1 tbsp maple or agave syrup
– 2 tbsp low-sodium soy sauce
– 2 tbsp water

How to cook:
1. Cook the rice as per instructions on the packet.
2. In the meantime, prepare the veggies and lightly boil the edamame for 3-4 minutes.
3. Once done, drain the rice and edamame – add a little sea salt to the edamame.
4. Bring everything together in a bowl and add the maple sriracha sauce.

—

Lentil Bolognese
– 2.5oz or 75g wholewheat or brown rice pasta (dry weight)
– Roughly 1/2 can of brown/green or beluga lentils (approx. 2/3 cup or 130g)*
– 1 can or 400g chopped/diced tomatoes
– Optional: 1 tbsp tomato puree/paste
– 1 tbsp maple syrup
– 1/2 small onion, diced
– 1 clove garlic, minced
-1/2 carrot, halved lengthways and diced small
– 2-3 small mushrooms chopped
– 1 tsp dried oregano
– 1 tsp dried basil
– 1 tbsp nutritional yeast
– Salt to taste

How to cook:
1. Using a non-stick pan, sauté the onion, garlic and carrot in a splash of water for 4-5 minutes. When you sauté in water you need to keep an eye on pan and add more water if needed.
2. Add the drained and rinsed lentils, mushrooms chopped tomatoes, tomato puree/paste if using, oregano, and basil before reducing the heat. Cover and allow to simmer for at least 10 mins.
3. In the meantime, prepare the pasta according to the instructions on the packet. Drain and set aside. 
4. When the pasta is done, drain and combine with the lentil marinara sauce.
5. Add salt to taste and add sprinkle on the nutritional yeast.

*you can use red lentils instead but use 1/4 cup or 50g dry weight and cook lentils according to instructions on the packet, before adding to the marinara mixture in step 2.

—

Chickpea “No Tuna” Salad Sandwich
For the filling (makes 2 servings):
– 1 can of chickpeas (approx. 1 and 1/3 cups or 200g), drained and rinsed
– 1 small red onion, finely diced
– 1 tbsp Dijon mustard
– 3 tbsp tahini
– 1 tbsp maple syrup
– 1/4 tsp garlic powder
– Pinch salt (himalayan salt works really well with this!)
– Squeeze of lemon juice (optional)
– Sprinkle of dulse flakes or 1 crushed nori sheet for a taste of the sea (optional)

For the sandwich (makes 1 serving):
2 slices wholewheat, rye or sourdough bread
2 leaves of romaine or similar lettuce
1 medium tomato, sliced
1 large pickle, sliced (optional)

—

Disclaimer:
The information provided is not intended to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice, or delay in seeking it, because of something you have seen in these videos. Never rely on information on this channel in place of seeking professional medical advice. Ryan Adams is NOT a medical doctor or healthcare professional. Ryan is a mentor and guide skilled in weight loss coaching to help clients reach their own weight loss goals by helping clients devise and implement positive, effective and sustainable lifestyle changes based on his programs. Ryan is not responsible or liable for any advice, course of treatment, diagnosis or any other information, services or products that you obtain through these videos.

I hope you found this video helpful. I enjoyed walking you through 3 of my favourite plant-based recipes. These are 3 staples in mine and my clients’ routines to reach and maintain a healthy bodyweight. Nothing too fancy here, but all pretty simple, practical stuff. Good for weight loss, but also just nicely balanced meals for health too. So I hope this gave you some meal ideas! I look forward to seeing you in the next video on the ‘Fit with Ryan Adams’ channel.