My 3 Favorite Meat & Dairy Free Recipes
People often ask me how I have so much time to prepare meals for myself all day and the answer is… I don’t. I’m super busy, and when it comes to food preparation I’m super lazy. That’s why I’ve become a master of quick, healthy, plant based meals that anyone can make in no time.
Today I want to share three of my favorite recipes with you that I eat on a regular basis. All of you that want to eliminate or at least minimize the practice of consuming unhealthy meat and dairy products are going to love these.
Muscle Building Shake:
16oz sugar free almond milk
30-50gms (depending on bodyweight) of Sun Warrior Protein
1 cup organic mixed frozen berries
½ cup frozen spinach (sounds gross but you can’t taste it)
1 banana
1 cup raw oats
1 tsp cinnamon
1 tsp cacao nibs
Blend all ingredients until smooth. Add more water if thinner consistency is desired.
Pour and top with one tbsp goji berries.
I usually start every day with that.
Lentil Stew: this is incredibly easy to make, healthy and packed with protein.
1 carton veggie broth
1 carton of soup starter fresh from the grocery store (or just dice up a 2/3 cup each of carrots, celery and onions)
1 bag lentils
1-2 cups sliced mushrooms
3 cups of finely chopped kale
Diced garlic to taste (I usually go light with the garlic)
Sea salt to taste
Red pepper (better for you than black pepper)
Bring all ingredients to boil in large pot then reduce heat, cover and let simmer for 90-120 minutes, stirring occasionally. Add more water if necessary to achieve desired consistency. Personally, I prefer mine to be thick and not thin and soupy.
If you’re in a rush, just throw in the broth, soup starter veggies, lentils and spices and cook it for an hour. Easy as could be.
If you need more carbs you can dice up some potatoes and add it to the stew or simply pour the lentils over some brown rice pasta when they’re done.
==> Easy Veggie Meal Plans
Mexican Beans & Rice
2 cups organic brown rice
2 cans organic black beans
2 cups frozen mixed peppers
1 sliced avocado
½ cup frozen diced onions
Sea salt to taste
Red pepper to taste
Organic salsa
Cook rice in a pot by itself or if you’re pressed for time get the frozen pre cooked bags of brown rice from Trader Joe’s or Whole Foods. That’s what I usually use when I’m too lazy to cook. Put beans, frozen peppers in onions in a pan and heat them to desired temperature. Combine all ingredients into one big bowl when hot. Add spices and top with sliced avocado and organic salsa.
This is another staple in my diet and is incredibly fast and easy to make.
For even more great meat free, vegetarian recipes that will help improve your energy levels, reduce the stress on your digestive system and help you burn bodyfat get your copy of Craig Ballantyne and Kardena Pauza’s Easy Veggie Meal Plans right now by clicking HERE.
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Comments on My 3 Favorite Meat & Dairy Free Recipes
I’m pretty carniverous, but I have a craving for salad at the moment.
When you do the frozen spinach in shakes, do you buy fresh spinach and freeze it, or do you buy the frozen “bricks”?
One suggestion for your lentil soup to give it a bit more of a flavor pop: if you like the cilantro, increase the amount of sliced celery you use and add in about 1/4 cup of diced / shredded cilantro. Delicious!
Wicked Jay!
Been waiting a long time for some insight into your food prep/intake. All 3 sound killer!
I hear you’re coming out with your own veggie meal plans? Is this right..how long?
How often/if ever do you eat tofu/soy products?
BK
YUM YUM and YUM ….lentils is one of my staples
Very nice. I’ve been experimenting with different soups, pastas, etc lately. Will have to try that lentil stew. Been mostly vegetarian lately and loving it.
Side note, anyone have a reccomendation for a decent blender that doesn’t cost 200$? Thanks.
I’ve been meaning to make that stew – thanks for the recipe. And I am always a sucker for beans & rice.
Dave – I use the frozen bags of cut spinach myself, not the brick. Its easier to pour into the blender. I usually find mine in the frozen section near the other big bags of veggies like corn, green beans, etc. It usual says “Cut Leaf” or something similar depending on the brand.
Brian G – I am using a Cuisinart SmartPower 7-Speed Electronic Blender that I bought at my local food store for under $50. Best blender I’ve owned – mixes up these shakes with no problems.
Jason – just made your shake, sans oats. Holy shit this is the best protein drink I may have ever had!!
Should I assume that one cold work any type of vegetable in there (broccoli, beets, other things I don’t eat as much as I should) since the fruit and chocolate almond milk overpower the taste?
Also made a grilled portobello mushroom burger for dinner tonight. Very tasty too.
That shake sounds amazing man, I’m gonna give it a go, thanks!
Talked to Jay about putting on some more muscle and he obviously recognized that I needed more protein in my diet. Have been starting my days with the shake he prescribed above and I’ve put on 2 “healthy” pounds since last week which is a great start. Definitely an awesome source of protein in the morning along with some eggs..I’ve also felt a boost of energy with it after a night where I’ve gotten less than 8 hours of sleep in and felt great during the morning, definitely some sort of stimulus..try it
Here is myr favorite vegan beans and rice recipe that is more italian flavored.
1 cup organic brown rice or quinoa
1 cup organic great northern beans
1/4 cup orgnanic tomato paste
chooped red onion
chopped garlic
chopped red pepper(or roasted red pepper)
fresh lemon juice
2 tbsp coconut oil
italian herbs (thyme, basil, oregano , rosemary)
sea slat and black pepper
Tastes great and is loaded with nutrition, you can also ad some spinach to get a little green in there. Enjoy guys.
Jay, have a question about bodyweight exercises. In your program, sets of 5-8 are prescribed for exercises like dips and chin ups. What happens when I can do more than 8, should I do more(AMAP) or should I stick to 8?
That sounds awesome Chris. I’m gonna give that a try
Dave,
I just get frozen organic spinach and break it up and throw it in the shakes.
Patty,
Sounds good. I will give it a shot.
M.P.,
Glad you like it. Not sure about other veggies as I have only used spinach.
Awesome work, Joey.
Chris,
I like the sounds of that and will give it a try.
Feel free to keep adding recipes, guys.
These recipes sound good! I have been considering hard switching over to vegetarian, so starting slow. Are all of these recipes one serving? Also, when you say 1 cup of beans or 1 cup of quinoa does that mean cooked or uncooked b/c I buy bagged beans and not canned? Thanks!
I am slowly beginning the transition into vegetarian and towards vegan and I must say so far I have felt better and more energized than ever! I’ve cut out all dairy and meat products and recipes like this have made it so easy to do.
The shake might be the best recipe ive ever had!
Thanks for the knowledge to make my life better!