Recipes: Vegetarian Meals

Today’s recipe blog is dedicated the vegetarians out there. We know sometimes it’s hard to find delicious and nutritious meals that give you good energy for boot camp. So, here are 7 meals you can eat over this week without any meat.

Note: Some of these recipes contain eggs and milk, but they can be easily replaced with alternative ingredients if you want to make a vegan meal instead.

Breakfast 

Baked Avocado and Egg

Avocado’s are packed full of healthy fats, and when combined with some scrambled eggs they make a great start to the day.

Prep Time: 20 minutes

bakedavocadoIngredients

  • 1 organic avocado, halved with pit removed
  • 1 egg
  • Salt and pepper

Instructions

  • Preheat the oven to 425 degrees Fahrenheit or 218 Celsius. Flip each avocado side over and slice off enough of the rounded skin so that it can sit flat when the fleshy side is up
  • Place the avocadoes, fleshy side up, in a baking pan. Crack some salt into each hole
  • Whisk the egg in a bowl, divide it between the avocado holes
  • Bake for 16-28 minutes, until the egg has fully set. Eat with a spoon and enjoy!

Nutrition Facts

 Servings: 2

Calories: 176

Fat: 15g

Sodium: 35mg

Carbs: 8g

Fiber: 8g

Protein: 6g

Sprouted Grain French Toast

Just because you’re eating healthy doesn’t mean you can’t enjoy french toast for breakfast!

Prep Time: 15 minutes

Ingredients

  • 5 slices cinnamon raisin sprouted grain breadfrenchtoast
  • 1 cup egg whites
  • 6 oz fat free Greek yogurt
  • 1 teaspoon vanilla extract
  • ½ teaspoon ground cinnamon
  • Dash of salt
  • Greek yogurt and pomegranate seeds

Instructions

  • Preheat a skillet, or pancake griddle over medium high heat, lightly coat with cooking spray
  • In a shallow bowl, whisk the egg whites, yogurt, vanilla, cinnamon and salt, mix until combined
  • Dip each slice of bread in the egg white mixture, flipping to coat each side
  • Place on the prepared skillet and cook for 3-5 minutes on each side until the eggs set and turn golden
  • Serve immediately with the additional yogurt and pomegranate

Nutrition Facts

Servings: 5

Calories: 127

Fat: 0g

Sodium: 157mg

Carbs: 19g

Fiber: 2g

Protein: 12g

Lunch 

Awesome Spinach Salad

Spinach is an extremely nutrient-dense food, so you’ll be fueling up on important vitamins and minerals as well as healthy fiber. The fruit and nuts add flavor, fiber and healthy fat.

Prep Time: 5 minutes

spinach saladIngredients

  • 8 cups cleaned spinach leaves
  • 3 oranges, peeled, sliced and quartered
  • 2 cucumbers, peeled, slices and quartered
  • 1/8 cup macadamia nuts, coarsely chopped
  • 1/8 cup sunflower seeds
  • 2 Tablespoons poppy seeds
  • 1 cup strawberries, sliced or whole raspberries
  • ½ cup white balsamic raspberry blush vinegar

Instructions

  • Combine the spinach, oranges, cucumbers, macadamia nuts, sunflower seeds, poppy seeds and strawberries in a bowl
  • Add the vinegar and toss well

Nutrition Facts

Servings: 8

Calories: 99

Fat: 3g

Carbs: 14g

Fiber: 2.6g

Protein: 3.5g

Squash Soup 

This is a perfect light meal that will fill you up so you don’t feel tempted to snack on anything unhealthy.

Prep Time: 15 minutes

Ingredients

  • 1 red onion, chopped
  • 6 cups vegan vegetable brothsquash soup
  • 3 green zucchini, chopped
  • 3 yellow zucchini, chopped
  • Dash of salt and pepper
  • 12 oz frozen butternut squash, defrosted
  • 1 cup unsweetened coconut milk
  • Juice from ½ a lemon
  • Dab of plain Greek yogurt

Instructions

  • Spray the bottom of your soup pot with nonstick spray, and sauté the onion until soft
  • Add broth, zucchini, salt and pepper and cook until zucchini is soft
  • Use a blender to puree the soup until smooth, add the butternut squash
  • Remove from heat, add milk and lemon juice
  • Put a dab of yogurt in each bowl and swirl with a spoon

Dinner

Spinach and Egg White Wrap 

This wrap is ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains.

Prep Time: 15 minutes

Ingredients

  • spinacheggwhitewrap1 teaspoon olive oil
  • 1 garlic clove, minced
  • ¼ cup tomato, finely chopped
  • 2 cups spinach, roughly chopped
  • 1 cup egg whites
  • Dash of salt and pepper
  • 2 sprouted grain tortillas
  • 2 Tablespoons pesto

Instructions

  • Spread a tablespoon of pesto over each tortilla and set aside
  • In medium sized skillet warm the olive oil over medium heat, add the garlic and sauté until golden
  • Add tomato and cook for another 3 minutes
  • Add the spinach and cook until it is soft and wilted, remove the veggies from skillet, set aside in bowl
  • Pour the egg whites into the skillet, season with salt and pepper, cook until not runny
  • Arrange half of the egg whites in a line down the center of each tortilla, top with half of the veggies and then fold the ends up and wrap like a burrito

Nutrition Facts

Servings: 2

Calories: 288

Fat: 10g

Carbs: 28g

Fiber: 6g

Protein: 21g

Creamy Carrot Soup

Most creamy soups are filled with fat – not this one. Indulge in this healthy carrot soup before bed for a good night’s sleep.

Prep Time: 40 minutes

Ingredients

  • 1 teaspoon olive oilcarrot soup
  • 3 garlic cloves, minced
  • ½ small onion, diced
  • Dash of sea salt
  • 4 cups carrots, diced
  • 5 cups filtered water
  • 3 Tablespoons white miso

Instructions 

  • In a soup pot heat the olive oil over medium heat, add garlic and onion with a dash of salt and cook for 4 minutes
  • Add carrots and stir, cook for another 4 minutes
  • Add water and bring to a boil
  • Reduce heat, cover and simmer until carrots are tender, about 20 minutes, use a hand blender to process soup until smooth
  • Remove 1 cup of soup and mix miso in until dissolved, add back into the soup and simmer for 5 minutes

Nutrition Facts

Servings: 2

Calories: 187

Fat: 4g

Carbs: 27g

Fiber: 5g

Protein: 5g 

Dessert

Caramel Apple Upside Down Cake

Who said you can’t enjoy a good dessert at the end of the day?

Prep Time: 45 minutes

Ingredients 

Caramel Topping:

  • ¼ cup coconut oil, melted
  • ¼ cup coconut crystals
  • ½ teaspoon ground cinnamon
  • 2 organic apples, thinly sliced and chopped

caramel appleApple Cake:

  • 1/3 cup coconut flour
  • 1/3 cup blanched almond flour
  • ¼ teaspoon salt
  • ½ teaspoon baking powder
  • 2 teaspoons ground cinnamon
  • ¼ teaspoon ground nutmeg
  • 5 organic eggs
  • 2 teaspoons vanilla extract
  • ¼ cup pure maple syrup
  • ¼ cup organic, full fat coconut milk
  • 2 Tablespoons coconut oil, melted

Instructions

  • Preheat oven to 325 degrees Fahrenheit or 162 Celsius
  • Grease an 8×8 pan with coconut oil, coconut crystals and cinnamon
  • Caramel Topping: in a small bowl combine the melted coconut oil, coconut crystals and cinnamon and pour into the prepared pan. Evenly sprinkle the chopped apples over the caramel
  • In a medium bowl combine the coconut flour, almond flour, salt, baking powder, cinnamon and nutmeg
  • In another medium bowl combine the eggs, vanilla, syrup and coconut milk. Blend well
  • Add the wet ingredients to the dry ones, and then slowly mix in the melted coconut oil
  • Carefully spread the cake batter over the apples and caramel in the pan
  • Bake for 35 minutes
  • Remove from oven and cool for 15 minutes
  • Loosen the edges of the cake with a knife, invert the cake by placing a plate over the top of the pan and then flipping it over
  • Slice, serve and enjoy!

Nutrition Facts

Servings: 20

Calories: 105

Fat: 7g

Sodium: 44mg

Carbs: 7g

Fiber: 1g

Protein: 3g