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

by Maya A. Howard, Ariel Warren

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 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


   • 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.

Genres: Cookbooks, Nonfiction, Food, Cooking, Vegan, Reference, Health

192 pages, Kindle Edition

Published September 7, 2021

Reviews

[Melany · Rating 4 out of 5]

Okay, this wildly surpassed my expectations. I own over 40 plant based and vegan cookbooks I bought from Amazon. However, none have compared to this one. Not only does it have recipes, it literally breaks down what the plant based diet is, how much protein you need to be intaking, a 4 week meal plan, and a more in depth information in regarding to kitchen tools/appliances you could need to help you achieve these goals. It's such a beautifully written book. Great recipe options with something in there that any level beginner to pro could achieve. I love the information given in regards to complete health and nutrients plus protein needs for YOU specifically. It's an absolute great grab for anyone who's beginning their plant based journey, I surely wish I had this when I started mine! I will highly recommend to others due to it being more than just a cookbook and very handy book for those wanting to venture into plant based lifestyles!

I received this book from NetGalley and the publishers to read and review. All statements above are my true opinions after fully reading this book.

[Natalie all_books_great_and_small · Rating 4 out of 5]

I received an advance reader copy of this book to read in exchange for an honest review via netgalley and the publishers.

High-Protein Plant-Based Diet for Beginners is a healthy, plant based cookbook jam packed with delicious recipes.
The book starts with an introduction to the Plant-Based Diet for Beginners with easy to understand information and advice. This would also make a great book to refresh people on this Diet and support people who have had a break and are returning. Each recipe is easy to follow and there are photographs spotted through the book. I justvwish there had been a photo for each dish as I enjoy seeing each dish as I go through a recipe book. If your looking for a healthier way of eating that is eco friendly and nutritious, you definitely need to read this!

[Deanne Patterson · Rating 5 out of 5]

If you have made the choice to go the whole-food, plant-based food way let me congratulate you. I am sure you are already feeling the benefits of this way of eating.
This book is very thorough in helping people just starting out with this type of eating get the proper protein they need.
Through the shopping lists and many,many recipes included this cookbook has all you need to figure out the most delicious plant based meals for every occasion from snacks to drinks to appetizers to lazy day casual cooking.
Charts along with a tutorial will help you pair together healthy ingredients for a complete protein meal.
As a vegan I highly recommend this book!

Pub Date 24 Aug 2021.
I was given a complimentary copy of this book. Thank you.
All opinions expressed are my own.

[Trio · Rating 5 out of 5]

Completely chock-a-block filled with helpful information. Regardless of if you're trying out a whole food, plant based diet for the first time, or a seasoned vet, I highly recommend Maya A. Howard's High-Protein Plant-Based Diet for Beginners.

Ms. Howard has included so much helpful information in the introduction, there's an amazing index, and absolutely stunning photos. This author's writing is clear and enjoyable to read.

I can't wait to try some of these recipes. How does 'Sweet Potato Coconut Stew' spound? And I'll be you'd enjoy 'Spicy Chickpea Croutons' on any soup or salad, or even just for munching. Delicious!

thank you to Zeitgeist, via NetGalley, for providing an ARC of High-Protein Plant-Based Diet for Beginners for the purpose of my honest review, all opinions are my own

[Kate · Rating 5 out of 5]

Thanks to Netgalley and Zeitgeist for access to this arc in exchange for my honest review.

Well, if you're trying to add variety to your diet and decrease on meat, or if you're trying to start a vegan lifestyle, this book is a great start, I think. It even has a 4 week meal plan. Each recipe comes with the nutritional facts.. There are quite some dishes and snacks I've added on my ''to try'' recipes. I'm always on the lookout for some variety.. And this book changes from classic recipe books since it's all plant based and rich in protein.

[Alicia Bayer · Rating 3 out of 5]

This is a sound vegan, whole-foods book if you are the precise demographic its written for. It gives a lot of information about the benefits of eating a plant based diet and then very detailed instructions on what to buy and cook for the first four weeks. The recipes tend towards high carb even if they are higher protein than a lot of standard vegan recipes. They do tend to require a fair number of specialty ingredients like chia seeds and spirulina, and less of the things that many of us are used to in our recipes like fat and salt. This is not going to be a great fit for someone absolutely new to this lifestyle because you're not just giving up the animal proteins of the Standard American Diet but most of the familiar flavors too. It's very definitely health food, which is great, but it's a very big jump. I have a lot of experience cooking and eating vegan and whole foods recipes, and most of these did not strike me as especially appetizing. It's definitely "eat to live" kind of food, not comfort food. That's not to say we shouldn't be eating this way if we can, but there are other books that I like a lot better (one of my favorites is The Plant Protein Revolution Cookbook: Supercharge Your Body with More Than 85 Delicious Vegan Recipes Made with Protein-Rich Plant-Based Ingredients, by Robin Robertson).

There are some color photos but I would prefer a lot more. Nutritional information is provided for each recipe. There's also extensive information on things like kitchen utensils, ingredients, etc. Three stars for liked it.

I read a temporary digital ARC of this book for review.

[Lindsay Nixon · Rating 1 out of 5]

Really disappointed. This isn’t a book with high protein vegan recipes. Most recipes aren’t high in protein. Even if you disregard that high protein is defined as 20% protein, These recipes aren’t higher protein than any other random vegan recipe with some beans. The recipes are also very high in carbs (most readers seeking high protein don’t also want high carb). I can’t comprehend why sweetened almond milk is used both because it is sweet and carbs, and also bc soy and others are higher protein 🤷🏻‍♀️

The recipes themselves are also very uninspired- it’s the same recipes that have been done so many times over. 🥱 I don’t think anyone needs multiple recipes for oatmeal, fruit smoothies, or another recipe for black bean burgers.

If you need high protein vegan recipes this isn’t your book.

Some recipes
Chickpea tortilla soup
Chana masala (tomato stew w chickpea)
Black bean burgers
Split pea soup
Vegetable soup
Chickpea salad
Cuban black beans
Lentil shepherds pie
Red beans and rice
Sushi rice
Veggie enchiladas
Guacamole
Chickpea “croutons”
Black bean brownies 🙄

It’s also very thin on info particularly around high protein diets. It’s mostly just basic bland info about Wfpb eating, though even that is rather light. I have some friends who eat keto or higher protein and was hoping to find some vegan recipes I can prepare for them. Not the case.

Thanks netgalley for my ARC

[Sarah · Rating 3 out of 5]

overall a decent Plant Based Diet book.
It gives a lot of information which I liked, but that was the main part that stood out for me, the information.
Good for people who don't know much about how to eat Plant Based and making sure you get all the nutritions you need, but for experienced Plant Based eaters it's not really a special book

Thanks NetGalley for the ARC

[Ankit Saxena · Rating 5 out of 5]

Maya A. Howard is a wellness writer, Vegetarian recipe developer, and digital content creator from Inglewood, California. Moreover, she creates food, fitness, and holistic wellness content for many brands. She is a full-time dietetics student pursuing a Registered Dietitian Nutritionist credential.

Well, for the recipe book here, I would say she did make an amazing collection. Though I have tried few earlier already and are my fav. too; say, 'Strawberries and Cream Milkshake' & 'Strawberry Chocolate-Hazelnut Smoothie'. I wish if there were any photos relating to some recipes as I have found on some web pages while searching for few to cross-check for anything not to left behind before proceeding in Kitchen.
What I like most is the detailing on nutrient value; notes on special diets like nut-free or gluten-free and detailed nutrition information per serving, were so helpful.

Chapter 8 was quite helpful based on my current diet plan. It says a lot about staple items such as vegan milk, sauces, spreads, etc..

I would love to make each and every recipe Maya laid out here and have it enjoy with my family and friends.

My NetGalley reviews: https://www.netgalley.com/book/233679...

[Mary Bronson · Rating 4 out of 5]

Thank you to Netgalley and the publishers for an e-ARC in exchange for an honest review.

I thought this was a great step by step cookbook for those who are trying out plant based diets for the the first time. The recipes seem very easy and Maya Howard does a great job explaining everything that goes with the recipes and what you would need in your kitchen to make these meals.

[Star Gater · Rating 4 out of 5]

Thank you NetGalley and Zeitgeist for accepting my request to read and review High-Protein Plant-Based Diet for Beginners.
Author: Maya A. Howard
Published: 09/07/21
Genre: Cooking, Food, & Wine -- Nonfiction (Adult)

Did you know it's one or the other? I saw plant based and thought yum? Well for you perhaps, however, not me. I am a high protein low carbohydrate eater. There is a huge difference (Saw it with my own eyes here.). This beginners book gives the carb count on all its recipes. I can look, but not touch.

The author played as a child "Which herb is this?" She was taught from an early age how to plant and the purposes of herbs and the need for vegetables. This book is written to share her knowledge. She found out upon leaving the safety of her parents what happens without thinking or planning meals. The book does not overload the reader with details.

Howard explains the need for cleaning out your pantry, and not throwing away but donating unopened food that doesn't support this lifestyle. Making a grocery list could not be any easier. She includes the list and serving size allowed. The four week menu plan is readable. Howard writes most ingredients are easily found; however, some will need to be ordered online. This leads into her expressing the need for planning a week in advance. She likewise encourages the use of leftovers. The program is set up for one week at a time. Everything is there for each week independently.

While there are pictures of the foods, the calories, etc., are also broken down for each recipe. From one who does not eat in this fashion, I found that I could follow this easily. She leaves nothing to chance. I was impressed more than with anything stated that the recipes are for a single person. This is first time I've seen recipes for one. The foods looked amazing. The ingredients aided sparking my senses, they sound good. The carb count prevents me from trying any of the recipes.

Four stars -- this book is not for dummies. Minus one star as I didn't check the ease of ordering online the ingredients that would not be available easily.

[Olivia Fink (NatureGraceReader) · Rating 5 out of 5]

Thank you Netgalley and Zeitgeist for an eARC in exchange for an honest review!

When I tell people I am Vegan, without a doubt they will always ask, ‘But how do you get your protein.’ I am sure most vegans have heard this time and time again. In this book, the stereotypical idea that vegans don’t get enough protein from whole foods is thrown out the window. From the very beginning, the book introduces that many plant-based whole foods have adequate amounts of protein, it’s just knowing what foods they are and incorporating them into your diet.

I also appreciate that the author addressed that the Whole Foods Plant-Based (WFPB) diet isn’t like a normal diet. When people think of diet they think of a short-term way of eating that is normally very restrictive and puts people in a scarcity mentality. The WFPB diet isn’t short-term and isn’t restrictive. Yes, there are guidelines to follow because animal products and highly processed foods are not included but you can still eat in abundance.

This book also addresses all the reasons why the WFPB diet is such a good way to eat and ultimately the best way to live. It is not only the based way to eat for a healthy body and mind but also a great long-term solution to the ever-growing problem of pollution and greenhouse gas emissions. It also corrects the misconception that Plant-Based eating is more expensive and only for people with a lot of money. Actually, plant-based eating can save you money.

This book is not only great for a wide range of healthy protein-rich recipes that look and sound delicious but it also includes a great guide to help inform people who want to start this diet and also a great refresher for people who are already eating this way. It easily explains the science behind this diet so that you can start your health journey with a good foundation.

Another unique thing I love in this book is that it comes with a four-week meal plan guide that takes you to step by step with what to have each meal for the 4 weeks, as well as a shopping list for each weeks recipes. This will make the task of switching to the WFPB diet a lot easier for people who are just starting and find ut overwhelming. This meal plan will start you out in such a good spot and after the four weeks, I am sure you will find coming up with your own recipes and continuing to eat this way a lot less daunting.

At the end of the book, there is a great list of easy fun, and yummy recipes. I love that at the start of the recipe it includes the amount of protein in the recipe. This is such a nice added feature to make sure you are getting your protein needs.

[Renata · Rating 4 out of 5]

The recipes are simple and clear to follow, just not all of them have photos. I enjoyed reading author's advices.

🙏 #netgalley

[Robin · Rating 3 out of 5]

Thank you to Zeitgeist and NetGalley for an advanced copy of this book.

Pros:
+The book lists and describes the benefits of a plant-based diet in detail
+It includes a 4-week meal plan with recipes
+There's a shopping list for each week!
+Leftovers are included in the menu - such a time-saver!
+Prep-ahead steps are included when necessary

Cons:
-Needs a lot more photos
-Many of the recipes didn't seem very appetizing

#HighProteinPlantBasedDiet #NetGalley

[Katie · Rating 3 out of 5]

This was a decent cookbook with a few recipes that I will definitely be trying out. As someone who is not committed to and will not commit to a completely vegan/plant-based lifestyle, I am looking for some of those kinds of recipes to incorporate into my everyday diet to be a bit healthier. I don't live in a location or have the money to spend on some of the fancier ingredients that seem to be staples in this book. I understand that I am probably not the demographic being targeted by this book, which makes my views a little more critical of the book. But for someone who is looking to start a plant based diet, this book looks like it will be a good resource for them.

Thanks to NetGalley for an advanced copy in exchange for my honest opinion.

[Alana · Rating 2 out of 5]

This is for a very specific type of "beginner," who wants to eat "clean" and isn't irritated by the assumption that Sunday is likely to be everyone's free day, and who doesn't flinch at the hundreds of dollars in gadgets in the "nice to have" section and doesn't roll their eyes at the out of date list of "specialty store items."

I have absolutely no one in my life I'd recommend this book to, because when I think of beginning a plant-based eating journey, I never think about words like "brekkie" and "nourish." I suppose this book is for people who already have a buy-in to a specific culture and need higher-protein recipes. By all rights, that person should be me, who has eaten an almost completely vegan diet for over a decade and only started eating eggs in the past year or two because of protein issues. But I don't have the income or the stomach for chia-flaxseed-spirulina-etc. meals that don't appeal to me at all. Out of all the recipes in this book, I think I saw one I might try out. Everything else, I either have a go-to for that with the same protein count, or it's a blend of flavors I don't like.

The last part could be a me issue, but the rest of it—the "just go to the farmer's market" line to reduce costs (I've never seen low costs at a local farmer's market, but that's just me), the addition of the Sunday aside to the line about free time (that made me hit the wall, it's so unnecessary, and an editor should have flagged it), the "I almost got diabetes eating like the average American!"...no. Just no.

[Laura✨ · Rating 4 out of 5]

High-Protein Plant-Based Diet for Beginners is a practical and informative guide for anyone who wants to adopt a plant-based diet without compromising on their protein intake. The authors, Maya A. Howard and Ariel Warren, are both experts in nutrition and wellness, and they share their knowledge and tips on how to get enough protein from plants, how to prepare and cook high-protein plant foods, and how to plan balanced and delicious meals.

The book begins with a beginner's guide containing meal-prepping tips and tricks to make the transition to a plant-based lifestyle easier. It also includes 4 weeks of meal plans with grocery lists and prepping instructions. The meal plans are realistic, utilizing leftovers which makes preparing fresh and healthy meals less onerous. I liked that the Kindle version has a comprehensive table of contents to locate each recipe easily with a click, and the meal plans also embedded links for easy access. I particularly liked the one-bowl meals like the Plant-Based Nourish Bowl and Bountiful Brekkie Bowl. The only drawback was the e-book doesn't have a photo for every meal (at least not on my Kindle version) and I am someone who uses the visuals of the photo when deciding to try a new recipe.

With over 50 easy and tasty recipes for every time of day, such as Banana Oatmeal Bake, Kale Pesto Zucchini Linguini, and Black Bean Fudge Brownies, it would have something to offer to experienced vegans who want to boost their protein intake and diversify their dishes. The book is also helpful for people who have health concerns or goals, such as diabetes, weight management, or athletic performance, as the authors explain how plant protein can benefit different aspects of health and wellness.

High-Protein Plant-Based Diet for Beginners is a comprehensive and enjoyable resource for anyone who wants to eat more plants and less animal products while still meeting their protein needs -- something I have been trying to incorporate these past few years.

This was an ARC review for NetGalley.

[Cathy Geha · Rating 4 out of 5]

High-Protein Plant-Based Diet for Beginners by Maya A. Howard
Quick and Easy Recipes for Everyday Meals

A book that will be useful to novice vegan cooks ~ One I can see buying to gift a friend starting a WFPB vegan diet.

Table of Contents:
Introduction
Beginners Guide
4 Week Meal Plan
Breakfast
Smoothies and Drinks
Soups and Stews
Main Meals
Snacks and Desserts
Everyday Staples: Sauces, Spreads, and Dressings
Cooking Conversionis
Resources
References

Index

What I liked:
* Nutritional information was included for each recipe
* Introduction expressed the goal of the book and the goal was achieved
* The recipes sounded tasty
* There were familiar and ethnic flavor profiles
* Information was easy to find
* The layout of information
* Complementary protein explanation
* Fast food ideas
* Flavoring boosters
* Substitutions were suggested
* Basic recipes for plant milk, dressings, sauces were included
* If I could find the ingredients locally I would be willing to try many of the recipes
* Processed foods were minimal

What I didn’t like:
* Knowing that at this time in Lebanon many of the ingredients are not available or prohibitively expensive.
* It is always nice to have more photos of finished foods but it also increases the price of the book so…on the fence with this…

Did I like this book? Yes
Would I buy it for myself or something else? Yes

Thank you to NetGalley and Penguin Random House Zeitgeist for the ARC – This is my honest review.

4-5 Stars

[Dani Boise · Rating 4 out of 5]

I liked Chapter 1. It lays out all the basics: recommended swaps, best sources of protein, what amino acids are, etc. The author is a wealth of knowledge for a beginner here.

Absolutely Love the meal plan! This is SO WELL LAID OUT that anyone could follow. Weekly: meal plan, grocery list, each recipe and prep timeline. It literally could not be made any easier unless they sent someone out to cook for us (lol).

Recipes: I like that they have "tags" (30 minutes or less, 5 ingredients, gluten free (option), nut free (option), etc); list grams of protein per serving, and required equipment.
I LOVED the Prep Tips and especially the Leftover Tips. Sometimes I'm uncertain the best way to store leftovers or if something freezes well and there are notes on a lot of recipes to answer these things.

The Resources were thorough and I can see myself going back to those pages for more reading materials.

If I had to report negatives, a couple small things I noticed:
For some recipes it is listed in the weekly recipe list when to double a recipe and other times it says to double in the prep instructions.
One "toast" recipe had separate nutrition info for bread vs sweet potato, the very next recipe, also a "toast" recipe, did not.

.....and...... I need more pictures! Photos in cookbooks are my jam, this had several but it was lacking in that aspect, in my opinion.

Big thanks to the author, publisher and NetGalley for this book! It is 100% up my alley of types of cookbooks I love to read!

[Kaitlyn · Rating 2 out of 5]

I received this ebook from NetGalley in exchange for an honest review.

This was a great cookbook that I would definitely use as a resource if I was going to start a plant-based diet. It has a great introduction to it that is really helpful and is easy to understand, and I'll definitely be using some of the recipes because they look amazing.

[JoyReaderGirl1 · Rating 5 out of 5]

Maya A. Howard, wellness writer, plant-based recipe developer, digital content creator, and founder of online empowerment site, “Maya’s Healthy Day,” is a full-time dietetics student pursuing a career as a Registered Dietitian/Nutritionist. Her motivational instructional handbook, “High-Protein Plant-Based Diet for Beginners” offers reasons for pursuing a non-animal based vegetarian lifestyle, along with enticing recipes for every meal and snack option; a four-week daily suggested meal plan; and an extensive resource guide for further nutritional advice and recommendations for a plant-based eating lifestyle. One of my favorite recipes that Maya created is a loaded guacamole with blackened kernel corn and black beans—plus the other typical ingredients of fresh lime juice, tomatoes, onions and jalapeño. Yummy!

JoyReaderGirl1 graciously thanks NetGalley, Author Maya A. Howard, and Publisher Zeitgeist, an imprint of Random House LLC for this advanced reader’s copy (ARC) for review.

[Lisa · Rating 3 out of 5]

I enjoyed this as I discovered there is more to a plant based diet than what I thought and it really made me wonder if this is the plan for me. The recipes looked very interesting and Ms. Howard takes great care in explaining everything.


Thank you NetGalley, Penguin Random House, Zeigeist, and Maya A. Howard for this advance read

[Karen · Rating 5 out of 5]

HIGH-PROTEIN PLANT-BASED DIET FOR BEGINNERS: QUICK AND EASY RECIPES FOR EVERYDAY MEALS.
BY: MAYA A. HOWARD

I have a niece who has her Master's Degree in nutrition. I also have a mentor who knows a lot about nutritious food that is really good for your health. I have been enjoying a plant-based protein powder for adding to smoothies, so I was interested in broadening my knowledge of how I could incorporate high-protein plant-based food and recipes. If I could sum up this beginners guide cookbook up in one word I would call it: INSPIRING!

We all know that fruits and vegetables in our diets are important, but I was excited to see a beginners guide that featured everyday meals in a cookbook. This is an amazing resource because it not only serves as an introduction as to how to incorporate high-protein recipes that are quick and easy to make; It also has valuable multi-information purposes.

It contains sample recipes for planning out your meals for four weeks, including three meals per day plus Soups and Smoothies and Drinks. I found the shopping for grocery lists for all ingredients for each week to be extremely helpful and unique for a cookbook. I am not a Vegan or Vegetarian, but I am thrilled to find a cookbook that I can learn how to make high protein meals and Smoothies & Drinks, and Soups that are plant-based because it helps with overall health. Animal-based diets are a leading cause of heart disease, Type II diabetes and are known to be the cause of inflammation. I am not ready to be a full fledged convert of giving up animal-based food because that isn't my goal and there are ways of getting high-protein meals from animals such as chicken or fish that are healthy and I enjoy. Plus family members aren't going to want to convert either. I think that if I use this cookbook to make tasteful high-protein plant-based recipes sometimes, it is well worth exploring.

Another reason this cookbook is appealing is that at the end of each recipe for a meal it lists the Total Amount of Calories, Total amount of Fat, Saturated Fat, Cholesterol, Sodium, Total Carbohydrates, Dietary Fiber, Sugars and Protein. At the beginning of each recipe it has the Total grams of Protein. How long it takes to prepare and what Equipment is needed. There are spices listed to flavor the recipes that reminded me that I already used most of them to enhance all purpose cooking. I think that this will really be useful in helping to include ingredients that I know are beneficial, but don't always remember to buy. This will be my go to cookbook for healthier recipes that spruce up vegetable dishes and will enhance my knowledge of cooking more plant-based high-protein meals. The term "Diet," in the title suggests that it is a short term plan, but this is meant to be used in my estimation, whenever one wants, however often one wishes and be meant to enjoy. I plan on buying the physical hard copy of this incredible cookbook and I absolutely love it.

I have already tried the Banana Oatmeal Bake, which has 13.5 grams of Protein, the Crunchy Almond Granola Clusters, which has 2 grams of Protein, Chia Berry Parfait, which has 16 grams of Protein, Citrus-Mint Granola Bowl, which has 14 grams of Protein, Papaya Breakfast Bowl, which has
18 grams of Protein. Plus all of the Smoothie & Drinks. Believe it or not the Strawberries-and-Cream Milk Shake, which sounds like a dessert is a nutritiously balanced high protein plant-based version which has 13 grams of Protein. The Tropical Greens Smoothie is full of electrolytes, fiber-rich fruits and of course, 16 grams of Protein. All of them are delicious and healthy and I had either for Breakfast or a nutrient rich Snack after a workout, which I am scheduling everyday after spending the last four years being too sedentary. I also have loved the Loaded Nacho Fries, which has 22 grams of Protein. Pineapple Fried Rice, which has 14 grams of Protein. Stuffed Sweet Potato, which has 9 grams of Protein. These are recipes that are easy to make and there are too many to list that I want to try. I am so glad that I discovered this, "High-Protein Plant-Based Diet for Beginners." The recipes that I have tried thus far are indeed easy, but some require separate preparation time for some ingredients if the recipe is to be followed exactly as it appears. I have taken a few short cuts and substituted things like already prepared store bought Almond milk and I plan on still using Organic eggs. I have had good luck so far. There is so much value to be found here without being 100 percent Vegan or Vegetarian.

Publication Date: September 7, 2021; Already Available to purchase or get at your favorite Library!

Thank you to Net Galley, Maya A. Howard and Zeitgeist Publishing for generously providing me with my ARC of this wonderful Cookbook in exchange for a fair and honest review. All opinions are my own.

#HighProteinPlantBasedDietForBeginners #MayaAHoward #ZeitgeistPublishing #NetGalley

[Lorena · Rating 4 out of 5]

Holistic wellness coach Maya Howard offers an introduction to a whole-food plant-based (WFPB) diet (strictly vegan with minimal processed foods), a 4-week meal plan, and recipes. Although this is intended to be a high-protein diet, the suggested meal plan has too many carbs and too little protein for most people. I was expecting to see a lot more leafy greens, although this is probably a gentler way to transition to WHFP if you’ve been eating the Standard American Diet.

The first chapter provides helpful information on how to implement this style of eating. It includes a chart of different plant-based protein sources and examples of how to combine plant foods to obtain all of the essential amino acids. She includes tips on how to set up your kitchen; cooking techniques; eating on a budget; and plant-based substitutions for common animal-sourced foods such as milk, eggs, and cheese.

The second chapter is the 4-week meal plan. Each week includes a chart for what to eat when with links to the recipes, a shopping list, and a recommendation for how to handle food preparation. Although this meal plan wouldn’t work for me, it does provide an example of what to eat when following a WFPB diet, prepping extra food and using leftovers so you don’t have to cook every meal from scratch.

The recipes are organized into 6 chapters: breakfast, smoothies & drinks, soups & stews, main meals, snacks & desserts; and everyday staples. Each chapter begins with a list of recipes for that chapter. Recipes are clearly written with helpful tips and include number of servings, prep time, cook time, amount of protein, notes for special diets such as nut-free or gluten-free, equipment needed, and detailed nutrition information per serving. Some of the ingredients may be unfamiliar and could be difficult to find, such as canned jackfruit, buckwheat groats, quinoa flour, and cacao nibs.

Those who are motivated to cook by seeing photos of the finished product will be disappointed. This book does contain attractive photographs of a few dishes, but most recipes are not pictured. There are no process photos either, but most of the recipes reasonably easy to make if you have basic cooking skills. Note that many of the recipes require other recipes as ingredients, so it might feel a bit overwhelming if you don’t plan your food prep carefully.

I’ve enjoyed all of the recipes I’ve tried so far. The Pumpkin Spice Overnight Oats were an easy and satisfying breakfast, and the Banana Oatmeal Bake was a huge hit, although it feels like eating dessert for breakfast. The Strawberries-and-Cream Milkshake is a very sweet treat, although next time I make it I will probably add some spinach to boost the nutrition. I loved the addition of nuts to the Strawberry Chocolate-Hazelnut Smoothie. The Caribbean Bowl and Pineapple Fried Rice were both good, and Avocado Cashew Crema is a delicious and versatile condiment.

The back matter includes cooking conversions, resources, references, and an index that includes both ingredients and recipe names.

I was provided an ARC through NetGalley that I volunteered to review.

[L · Rating 5 out of 5]

Veganuary may almost be over, but hopefully for many, your journey to veganism is just at the beginning. You’ve probably found many foods you like, and a few you dislike by now. You may be starting to feel comfortable with it now, and looking for ways to improve and change your meal plans. Perhaps you’re just looking for some more recipes. Are you looking to follow a high protein plant-based diet?

No doubt over the last few weeks you’ve been asked, “But where do you get your protein from?” more than once. The simple answer is of course, from plants! Plants are optimal protein sources, and yes, it is entirely possible to get your daily protein requirements exclusively from plants.

A guide to Plant Protein

High-Protein Plant-Based Diet for Beginners is 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.

This delightful book from Maya A. Howard includes:

• 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.

Facts & Numbers

One of the things I love most about this book is the wealth of facts and numbers. Listings of protein values in numerous nuts, beans, fruits, vegetables and grains. It’s hard to argue with this kind of information, and it’s right there in front of you. A very easy way to see that you truly can follow a high protein plant-based diet without missing out on vital nutrition.

Meal Planning

Whilst I don’t often meal plan myself, it’s very useful when you’re starting out with new eating habits. The meal plans include everything from shopping lists, to recipes and preparation steps.

I’m really impressed with the simplicity of each recipe. The shopping lists are an absolute winner. Each recipe also clearly shows the time required and equipment needed. The author has kept everything nice and simple.

Each recipe is listed so you can dip in and out of your favourites once you’ve finished your one month plan. The Chia Berry Parfait is probably my favourite of the breakfast recipes, as it is also perfect as a dessert or sweet treat.

Not just for Beginners

Having been vegan for more than a decade, I am far from a beginner. However, I absolutely love this book. It’s packed full of valuable nutritional information, cooking tips and simple recipes. Everyone needs new guidance from time to time, and this is the perfect resource for beginners and vegan veterans alike.

[Online Eccentric Librarian · Rating 3 out of 5]

More reviews (and no fluff) on the blog http://surrealtalvi.wordpress.com/

As an introduction to plant based eating, this is fine. It has a nice meal plan for four weeks with everything you need to follow the plan, including shopping lists. In a lot of cases, it recreates staples of the Standard American Diet (SAD), just with plants. For me, I was looking for healthier options without all the sugars and oils. So I would say this is great for those who are otherwise healthy but for moral reasons choose a more vegan lifestyle. But if you have any metabolic conditions like hypertension, diabetes, etc., this probably won't be a good option. Of note, buy the physical book - the online version was very problematic in the formatting.

The book breaks down as follows: Beginner's guide, 4 week meal plan. Then the recipes: breakfast, smoothies & drinks, soups & stews, main meals, snacks & desserts, sauces/spreads/dressings. At the back are cooking conversions, resources, and indices.

There are a few photographs scattered throughout. Each recipe, has a title, prep time, serving size, ingredients, numbered steps, and nutrition information (calories, fat, saturated fat, cholesterol, sodium, carbs, fiber, sugars, protein). There are tips on the bottom of each recipe (e.g., leftovers suggestions and substitutions).

I imagine this book was written with a focus on protein since that is oddly the concern of many these days (ever known anyone to actually have a protein deficiency?). So I don't really feel the focus is necessary. Instead, this is just a decent book on transitioning to a plant based diet from e.g., a SAD diet. I can't say this would be ideal for weight loss but certainly it is a better way to eat than e.g., fast food and processed food.

The formatting on my computer was kind of all over the place and certainly the layout isn't sexy. It's straightforward though and the recipes are easy to follow (though there is a wide range of ingredients you'll need to track down). The author makes a case for plant based shopping being cheaper than when you buy meats or "premade vegan food" (note she carefully avoids mentioning how cheap the processed food is). But I think the real problem with plant based for many is that the food spoils so fast and money gets wasted. At least with the meal plans here, you don't have to worry about that since you'll know exactly what to buy each week for the recipes.

In all, I couldn't use most of the recipes here - they just weren't healthy enough and that was kind of a disappointment. But if you don't have health issues and want to transition to plant-based eating, this is a place to start. Reviewed from an advance reader copy provided by the publisher.

[Poppy Marlowe · Rating 4 out of 5]

Synopsis (From Netgalley, the provider of the book to review)
*******************************************************
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.

I highly approve of this book as it is WHOLE FOOD --- not boxes of fake ch’ck'n from the grocery store that have 100+ ingredients vs. one real ingredient and the high protein that is missing in so many vegan diets is not a problem with these recipes. There are even recipes in here that I could feed hubby and that he would eat .. not that I would necessarily share that they were vegan! 😊 The best brownies I have ever had in my life were vegan (thanks, Jenny!) so I cannot wait to try this Black Bean Fudge Brownies recipe and compare them…. how different could they be in reality as there are only so many ways one can make vegan black bean brownies? (I will update this review when I actually do make them … it is Calcutta hot and humid outside so no baking will be done for quite a while!)

A great, healthy way to eat vegan: animal products can easily be added in for picky eaters and to avoid making 6 different meals as my SIL did as she would ask her kids WHAT THEY WANTED FOR DINNER!?!?!?!? (no wonder they are entitled millennials who expect the world given to them on a plate!)
#shortbutsweetreviews

[Heather · Rating 3 out of 5]

I received a free copy of this book from NetGalley and I am not being paid. All opinions, thoughts, and reviews are my own.

Starting out eating a Whole-Food Plant-Based (WFPB) diet can sound super intimidating for anyone who isn't educated and equipped with the right research on how to ensure you're getting a good balance of everything (minerals, vitamins, you get the idea). In short, I feel this book would be great for as the title says, "- for Beginners"!

I appreciate that Maya describes that Vegan and Plant-Based eating are two different things in the beginning. It was nice to read a little backstory on her life with her parents and experiences. She also describes tips on how to save some money while living in the USA (ex: SNAP, WIC, etc) that some people might not know of.

That said? Let's take a deeper dive and get detailed!

Any cookbook I pick up, I scan through for photos as it influences if I will eat it or not as I eat with my eyes and reading ingredients pieces it together. I will say, I am a bit sad to see a lack of photos, but, the photos that were shown are beautifully taken and look yummy! The ingredients from what I can tell all seem like they would be easy to find or replace for anyone's specific needs. I did not try any of the recipes, but, I am looking forward to it.

A few notes from my perspective.

I first went Vegan (the big difference is that most don't realize that Veganism is a moral compass to not use anything which comes from an animal/sentient being and do our best where practical and possible according to Vegan Society) back in September 2016 and so naturally, I know to replace the recipes which call for honey with another sweetener (maple syrup, date syrup or agave syrup). I am a person who likes to change up what I eat on a more consistent basis compared to my husband and so I have been looking for more WFPB recipes to follow. This book gave me some good ideas.

Time for me to wrap this up, do I recommend it?

For those who are curious about eating plant-based? Sure! For people who would like more plant-based recipes? Absolutely. The "Meal Plan" is very helpful for those who want to take the guesswork out of what they should make.

[Cayla Eagon · Rating 5 out of 5]

The High-Protein Plant-Based Diet for Beginners is an excellent introduction to plant-based meal planning and cooking. This cookbook offers a helpful guide to common plant-based foods to have on hand in the kitchen, a vital resource for anyone transitioning from a more traditional, meat-based diet and learning about nutritional yeast and the various types of seeds you can eat. The recipes provided here also offer exciting options for new plant-based eaters with easy-to-digest ingredient lists and instructions. My favorite recipe so far is the Ancient Grains Breakfast Bowl with caramelized bananas. It takes about 20 minutes to cook, but the prep is very simple and I already had all the ingredients for this bowl in my pantry¬—evidence that the book really does rely on pantry staples more than hard-to-find specialty ingredients. I also made the Black Bean Fudge Brownies with on-hand ingredients, and I loved them crumbled up as a topping on a smoothie bowl.

I also appreciate that Howard has written most of these recipes for 1-2 servings with the option to double and triple them. When I first became a plant-based eater, I did it while single and living on my own. It was a wonderful growing experience for me, but I definitely found myself avoiding a cookbook full of recipes for 4–8 servings since I’m not the biggest fan of leftovers. This book is perfect for making just enough food, and the recipes are easy to double if you want leftovers or have a loved one to feed. Finally, the four-week meal plan and grocery list are so helpful! I wish every cookbook came with these features. Especially when trying new foods and new recipes, it can be difficult to buy lots of ingredients without some of them going bad. But Howard’s clear meal plan puts the entire grocery list to use and gets the hard work out of the way so you can just enjoy cooking. Plus it’s a very affordable cookbook! I definitely recommend and will probably be buying a copy for my plant-based eating sister. Thanks to NetGalley and Zeitgeist for providing a free ARC in exchange for an honest review.

[Brianne C. · Rating 5 out of 5]

This is truly a great resource for people who are just starting out on a plant-based or vegan diet. I wasn’t 100% sure it would be, as the author admitted to being raised WFPB. I couldn’t imagine such a book being written well by someone who hadn’t really “begun” their WFPB journey as the one cooking. I was pleasantly surprised to find this wasn’t the case. The introduction is well researched, giving many facts and examples along the way. I appreciate that this book focuses on the concern that most omnivores have that you can’t get enough protein without meat, dairy, or eggs. The author, Maya Howard, does an excellent job of explaining how much protein people actually need based on their weight and activity level. She even covers other concerns such as going plant-based on a budget.
I enjoyed the variety of recipes included. Many are simple to make, so they won’t overwhelm someone who isn’t used to cooking often. There is also a good mix of recipes made with common pantry staples and ones made with less common ingredients like hemp hearts, acai, and nutritional yeast. As a long-time vegan, those formerly “exotic” ingredients are now staples in my pantry due to their nutritional benefits. They are also available in most grocery stores these days.

I was also impressed with the creativity in the recipes. Many vegan cookbooks tend to rewrite the same handful of recipes over and over again. This one has a plethora of creative reimagining of typically meat, dairy, and egg laden favorites. Usually, I don’t advocate for trying to veganize meat dishes, as it makes people expect it to taste the same (and then be disappointed). However, these creative recipes sound like they would be delicious as is. I definitely see several of them becoming regular meals for me. Because of this, I would say it is also a good book for veteran vegans as well.

Thank you to NetGalley, the author, and the publisher for providing me with an ARC in exchange for my honest review.