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Ashley Wise Ashley Wise

GRILLED CHICKPEA VEGGIE PITA

Plant Protein: CHICKPEAS

Grams of Protein Per Serving: 22 GRAMS

Course: LUNCH

Cuisine: MIDDLE EASTERN INSPIRED

Dietary Preference: VEGAN, SOY FREE, NUT FREE

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Ashley Wise Ashley Wise

EASY PEANUT BUTTER PROTEIN BARS

Plant Protein: PEANUT BUTTER; PROTEIN POWDER

Grams of Protein Per Serving: 13 GRAMS

Course: BREAKFAST, SNACK

Cuisine: AMERICAN

Dietary Preference: VEGAN, SOY FREE, GLUTEN FREE

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Ashley Wise Ashley Wise

COPYCAT CHIPOTLE SOFRITAS

Plant Protein: TOFU

Grams of Protein Per Serving: 22 GRAMS

Course: LUNCH, MAIN

Cuisine: MEXICAN

Dietary Preference: VEGAN, NUT FREE, GLUTEN FREE

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Ashley Wise Ashley Wise

VEGAN EGG SALAD

Plant Protein: TOFU

Grams of Protein Per Serving: 12 GRAMS

Course: LUNCH

Cuisine: AMERICAN

Dietary Preference: VEGAN, GLUTEN FREE, NUT FREE

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Ashley Wise Ashley Wise

LEMON CHICKPEA ORZO SOUP

Plant Protein: CHICKPEAS

Grams of Protein Per Serving: 11 GRAMS

Course: SOUP

Cuisine: ITALIAN

Dietary Preference: VEGAN, SOY FREE

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Ashley Wise Ashley Wise

ZA’ATAR SPICED TOFU

Plant Protein: TOFU

Grams of Protein Per Serving: 14 GRAMS

Course: SIDE, SALAD

Cuisine: MIDDLE EASTERN

Dietary Preference: VEGAN, NUT FREE, GLUTEN FREE (USE TAMARI)

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protein powder, protein 5 grams, Protein 0-10 grams, snack, appetizer or snack, american, vegan, soy free, gluten free, time 10 minutes, peanut butter, Nuts, oats, maple syrup, almond milk, Ingredients 5 or less, The conscious plant kitchen, energy ball, calories 50-100 Ashley Wise protein powder, protein 5 grams, Protein 0-10 grams, snack, appetizer or snack, american, vegan, soy free, gluten free, time 10 minutes, peanut butter, Nuts, oats, maple syrup, almond milk, Ingredients 5 or less, The conscious plant kitchen, energy ball, calories 50-100 Ashley Wise

LOW CALORIE PROTEIN BALLS

Plant Protein: PROTEIN POWDER, NUT BUTTER

Grams of Protein Per Serving: 5 GRAMS PER PIECE

Course: SNACK

Cuisine: AMERICAN

Dietary Preference: VEGAN, GLUTEN FREE, SOY FREE

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protein powder, nut butter, cashew butter, almond flour, snack, Appetizer or Snack, Protein 6 grams, Protein 0-10 grams, american, vegan, gluten free, soy free, strawberry, energy ball, time 10 minutes, Calories 100-200 Ashley Wise protein powder, nut butter, cashew butter, almond flour, snack, Appetizer or Snack, Protein 6 grams, Protein 0-10 grams, american, vegan, gluten free, soy free, strawberry, energy ball, time 10 minutes, Calories 100-200 Ashley Wise

STRAWBERRY PROTEIN BALLS

Plant Protein: PROTEIN POWDER, NUT BUTTER

Grams of Protein Per Serving: 6 GRAMS PER PIECE

Course: SNACK

Cuisine: AMERICAN

Dietary Preference: VEGAN, GLUTEN FREE, SOY FREE

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chickpeas, protein 30 grams, Protein 20 grams and beyond, american, main, pizza crust, vegan, soy free, nut free, gluten free, chickpea flour, time 35 minutes, ▢ 1 can Chickpeas - (15oz/425g) drained (note 1) ▢ ½ cup Chickpea Flour - (note 2) ▢ 2 tablespoons Arrowroot Flour - (note 3) ▢ ⅓ tablespoons Water Optional – recommended for flavor ▢ ½ teaspoon Salt ▢ 1 teaspoon Garlic Powder ▢ ½ tablespoon Dried Herb, The conscious plant kitchen, calories 500-600 Ashley Wise chickpeas, protein 30 grams, Protein 20 grams and beyond, american, main, pizza crust, vegan, soy free, nut free, gluten free, chickpea flour, time 35 minutes, ▢ 1 can Chickpeas - (15oz/425g) drained (note 1) ▢ ½ cup Chickpea Flour - (note 2) ▢ 2 tablespoons Arrowroot Flour - (note 3) ▢ ⅓ tablespoons Water Optional – recommended for flavor ▢ ½ teaspoon Salt ▢ 1 teaspoon Garlic Powder ▢ ½ tablespoon Dried Herb, The conscious plant kitchen, calories 500-600 Ashley Wise

CHICKPEA PIZZA CRUST

Plant Protein: CHICKPEAS

Grams of Protein Per Serving: 30 GRAMS (PER CRUST)

Course: MAIN

Cuisine: AMERICAN

Dietary Preference: VEGAN, GLUTEN FREE, SOY FREE, NUT FREE

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protein powder, protein 5.5 grams, dessert, snack, Appetizer or Snack, Protein 0-10 grams, american, vegan, gluten free, soy free, nut free, ▢ 1 cup Vegan Yogurt of Choice Raspberries cup Strawberries ▢ ½ teaspoon Vanilla Extract ▢ 1 tablespoon Maple Syrup Optional ▢ 1 scoop Vanilla Protein Powder Shredded Coconut To coat Dark Chocolate Chips 2 teaspoons Coconut Oil, fruit, coating chocolate, Calories 100-200, time 20 minutes, The conscious plant kitchen Ashley Wise protein powder, protein 5.5 grams, dessert, snack, Appetizer or Snack, Protein 0-10 grams, american, vegan, gluten free, soy free, nut free, ▢ 1 cup Vegan Yogurt of Choice Raspberries cup Strawberries ▢ ½ teaspoon Vanilla Extract ▢ 1 tablespoon Maple Syrup Optional ▢ 1 scoop Vanilla Protein Powder Shredded Coconut To coat Dark Chocolate Chips 2 teaspoons Coconut Oil, fruit, coating chocolate, Calories 100-200, time 20 minutes, The conscious plant kitchen Ashley Wise

YOGURT CLUSTERS

Plant Protein: PROTEIN POWDER

Grams of Protein Per Serving: 5.5 GRAMS

Course: DESSERT, SNACK

Cuisine: AMERICAN

Dietary Preference: VEGAN, GLUTEN FREE, SOY FREE, NUT FREE

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chickpea flour, chickpeas, omelette, protein 31 grams, Protein 20 grams and beyond, breakfast, moroccan, gluten free, nut free, soy free, 1 cup chickpea flour 1 tsp ras el hanout Moroccan Spice Blend 1/2 tsp ground cumin 1/4 tsp cayenne pepper 1/4 tsp paprika 1/4 tsp ground turmeric 1/4 tsp chopped fresh thyme pinch sea salt and cracked black pepper 2 Tbs nutritional yeast 1 tsp baking powder 1 cup water, nutritional yeast, ingredients 9, bake and destroy, brunch Ashley Wise chickpea flour, chickpeas, omelette, protein 31 grams, Protein 20 grams and beyond, breakfast, moroccan, gluten free, nut free, soy free, 1 cup chickpea flour 1 tsp ras el hanout Moroccan Spice Blend 1/2 tsp ground cumin 1/4 tsp cayenne pepper 1/4 tsp paprika 1/4 tsp ground turmeric 1/4 tsp chopped fresh thyme pinch sea salt and cracked black pepper 2 Tbs nutritional yeast 1 tsp baking powder 1 cup water, nutritional yeast, ingredients 9, bake and destroy, brunch Ashley Wise

VEGAN MOROCCAN CHICKPEA OMELETTE

Plant Protein: CHICKPEA FLOUR

Grams of Protein Per Serving: 31 GRAMS

Course: BREAKFAST

Cuisine: MORROCAN

Dietary Preference: VEGAN, GLUTEN FREE, SOY FREE, NUT FREE

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chickpeas, vital wheat gluten, grain, protein 38 grams, Protein 20 grams and beyond, vegan, soy free, nut free, main, side, chicken, time 1 hour 15 minutes, Calories 200-300, a virtual vegan, thyme, sage, garlic, onion powder, nutritional yeast, boullion, chickpeas nutritional yeast Better Than Bouillon No Chicken Base garlic onion powder ground black pepper sage poultry seasoning dried thyme vital wheat gluten water Ashley Wise chickpeas, vital wheat gluten, grain, protein 38 grams, Protein 20 grams and beyond, vegan, soy free, nut free, main, side, chicken, time 1 hour 15 minutes, Calories 200-300, a virtual vegan, thyme, sage, garlic, onion powder, nutritional yeast, boullion, chickpeas nutritional yeast Better Than Bouillon No Chicken Base garlic onion powder ground black pepper sage poultry seasoning dried thyme vital wheat gluten water Ashley Wise

VEGAN (SEITAN) CHICKEN BREASTS

Plant Protein: VITAL WHEAT GLUTEN, CHICKPEAS

Grams of Protein Per Serving: 38 GRAMS

Course: MAIN, SIDE

Cuisine: USE IN ANY CUISINE

Dietary Preference: VEGAN, SOY FREE, NUT FREE

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peanut butter, nuts, protein 14 grams, Protein 10-15 grams, main, noodles, asian, vegan, soy free, gluten free, udon, rice noodles, soba noodles, video instruction, a virtual vegan, time 20 minutes, calories 500-600, cucumber, bell pepper, carrot, coconut milk, ginger, sriracha Ashley Wise peanut butter, nuts, protein 14 grams, Protein 10-15 grams, main, noodles, asian, vegan, soy free, gluten free, udon, rice noodles, soba noodles, video instruction, a virtual vegan, time 20 minutes, calories 500-600, cucumber, bell pepper, carrot, coconut milk, ginger, sriracha Ashley Wise

PEANUT NOODLES

Plant Protein: PEANUT BUTTER

Grams of Protein Per Serving: 14 GRAMS

Course: MAIN

Cuisine: ASIAN-INSPIRED

Dietary Preference: VEGAN, GLUTEN FREE, SOY FREE

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protein 17 grams, Protein 15-20 grams, main, italian, tofu, soy, puttenesca, polenta, olives, capers, Calories 300-400, connoisseurus veg, time 45 minutes, ricotta, tomato Ashley Wise protein 17 grams, Protein 15-20 grams, main, italian, tofu, soy, puttenesca, polenta, olives, capers, Calories 300-400, connoisseurus veg, time 45 minutes, ricotta, tomato Ashley Wise

VEGAN POLENTA PUTTANESCA

Plant Protein: TOFU

Grams of Protein Per Serving: 17 GRAMS

Course: MAIN

Cuisine: ITALIAN

Dietary Preference: VEGAN, GLUTEN FREE, NUT FREE

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pasta, Mac and Cheese, main, american, side, protein 17 grams, Protein 15-20 grams, cashews, nuts, nutritional yeast, vegan, soy free, gluten free, coconut bacon, panko, jalapeno, miso paste, cauliflower, carrot, connoisseurus veg Ashley Wise pasta, Mac and Cheese, main, american, side, protein 17 grams, Protein 15-20 grams, cashews, nuts, nutritional yeast, vegan, soy free, gluten free, coconut bacon, panko, jalapeno, miso paste, cauliflower, carrot, connoisseurus veg Ashley Wise

VEGAN JALAPEÑO POPPER MAC & CHEESE

Plant Protein: CASHEWS, NUTRITIONAL YEAST

Grams of Protein Per Serving: 17 GRAMS

Course: MAIN, SIDE

Cuisine: AMERICAN

Dietary Preference: VEGAN, SOY FREE, GLUTEN FREE (USE GF PASTA)

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tofu, soy, korean, protein 16 grams, Protein 15-20 grams, main, bowl, serve with rice, connoisseurus veg, time 50 minutes, calories 500-600, carrots, mushrooms, zuchinni, spinach, gochujang Ashley Wise tofu, soy, korean, protein 16 grams, Protein 15-20 grams, main, bowl, serve with rice, connoisseurus veg, time 50 minutes, calories 500-600, carrots, mushrooms, zuchinni, spinach, gochujang Ashley Wise

TOFU BIBIMBAP (OR DOLSOT BIBIMBAP)

Plant Protein: TOFU

Grams of Protein Per Serving: 16 GRAMS

Course: MAIN

Cuisine: KOREAN

Dietary Preference: VEGAN, GLUTEN FREE, NUT FREE

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protein 15 grams, Protein 15-20 grams, Protein 10-15 grams, main, mexican, vegan, nut free, tofu, soy, black beans, beans, enchiladas, time 1 hour 20 minutes, calories 500-600, plantains, liquid smoke, corn tortillas, connoisseurus veg Ashley Wise protein 15 grams, Protein 15-20 grams, Protein 10-15 grams, main, mexican, vegan, nut free, tofu, soy, black beans, beans, enchiladas, time 1 hour 20 minutes, calories 500-600, plantains, liquid smoke, corn tortillas, connoisseurus veg Ashley Wise

BLACK BEAN SMOTHERED PLANTAIN & TOFU ENCHILADAS

Plant Protein: TOFU, BLACK BEANS

Grams of Protein Per Serving: 15 GRAMS

Course: MAIN, LUNCH

Cuisine: MEXICAN

Dietary Preference: VEGAN, NUT FREE

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tofu, soy, peanuts, nuts, main, lunch, asian, vegan, gluten free, serve with rice, connoisseurus veg, Protein 20 grams and beyond, protein 24 grams, buddha bowl, time 35 minutes, Calories 600-700, sambal oelek, lemongrass Ashley Wise tofu, soy, peanuts, nuts, main, lunch, asian, vegan, gluten free, serve with rice, connoisseurus veg, Protein 20 grams and beyond, protein 24 grams, buddha bowl, time 35 minutes, Calories 600-700, sambal oelek, lemongrass Ashley Wise

LEMONGRASS TOFU BUDDHA BOWLS WITH PEANUT SAUCE

Plant Protein: TOFU

Grams of Protein Per Serving: 24 GRAMS

Course: MAIN, LUNCH

Cuisine: ASIAN-INSPIRED

Dietary Preference: VEGAN, GLUTEN FREE

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brown rice, grain, cashews, nuts, pinto beans, beans, main, lunch, mexican, soy free, vegan, connoisseurus veg, time 1 hour 10 minutes, calories 800-900, tahini, flour tortillas Ashley Wise brown rice, grain, cashews, nuts, pinto beans, beans, main, lunch, mexican, soy free, vegan, connoisseurus veg, time 1 hour 10 minutes, calories 800-900, tahini, flour tortillas Ashley Wise

VEGAN SEVEN LAYER BURRITOS

Plant Protein: BROWN RICE, PINTO BEANS, CASHEWS

Grams of Protein Per Serving: 23 GRAMS

Course: MAIN, LUNCH

Cuisine: MEXICAN

Dietary Preference: VEGAN, SOY FREE

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