PLANT

PERFORMANCE.
With 21 high protein plant-based
recipes to help optimise your
physical performance and recovery

SIMON HILL
Creator of The Proof Podcast and
author of The Proof is in the Plants
 CONTENTS
INTRODUCTION 2 SNACKS 25
A Note From Me 3 Sweet Potato Tartlets 26
The Proof Is In The Plants 4 Homemade Sports Drink 27
Friends Of The Proof 5 Nut Butter Protein Bars 28
Chocolate Protein Froyo 29

PLANT PERFORMANCE 6 Lemon Oat Protein Cookies 30

Chef's Notes 8 Beetroot Pre-Workout 31

MAINS 9 NUTRITIONAL INFORMATION 32

Vegan Curried Seitan Salad 10
Kale Porridge With Tofu & Rocket Pesto 11 ADDITIONAL RESOURCES 39
Black Bean Power Bowl 12 Additional Resources To Support
The Proof Is In The Plants 40
Cajun-Style Red Beans & Rice 13
Two Week Meal Plan 41
Zesty Summer Veggie Burgers 14
Mexican Burritos 15
Crispy Tofu Caesar Salad 16 KEEP UP TO DATE 42
Falafel Vegan Waffles With Tzatziki Sauce 17 Subscribe On YouTube 43

Sweet Peanutty Tempeh Tray Bake 18 Let’s Continue The Conversation 44

Banana Cream Pie Smoothie Bowl 19

White Bean Shakshuka 20
Black Rice Bowl 21
Golden Coconut Dahl 22
Mushroom Korma 23
The Meal Replacement Shake 24

DISCLAIMER
The information found on [Link] or any of its media platforms, and in this
guide, is intended for informational and educational purposes only. Any statements
made on these platforms are not intended to diagnose, cure, treat or prevent any
disease or illness. Please consult with your medical practitioner before making any
changes to your current diet and lifestyle.

PLANT PERFORMANCE 2
 A NOTE FROM ME

HI FRIENDS,
It’s great to have you here with me. It took me a master’s in Nutrition and
years of research to understand the
My name is Simon Hill—host of
science and how our food choices
The Proof podcast, nutritionist,
are shaped. However, I believe that
sports physiotherapist, creator of
this information should be easily
[Link] blog and author
accessible to everyone.
of The Proof is in the Plants.
This isn’t about dietary labels or
My philosophy is simple. We live in an
agendas. It’s a space to honour
environment that makes it incredibly
science, to honour learning as
hard to follow an evidence-based
a community and to encourage
dietary pattern, an environment
progress over perfection. If you
that in many ways sets us up for
want to improve your health and
failure. Rather than waiting for this
tread more lightly on the planet,
environment to change, or waiting
I am here to help you do that.
to experience pain, I want to arm
you with evidence-based solutions.
This will help you better navigate the
Yours truly,
world in which we live and improve
your chances of living a long, healthy Simon
life, allowing you to do more of
whatever it is you love to do.

PLANT PERFORMANCE 3
 THE PROOF IS IN THE PLANTS
What if there was a way of eating that
may help us live healthier for longer and
protect the future of our planet, too?
The good news is that evidence now It covers:
shows a plant-based diet may offer us
exactly that – I've done the hard work • The reasons why we’re all so confused
translating the science into actionable about what to eat
advice for everyday life. • The evidence showing how a plant-
In my first book The Proof is in the Plants, based diet can reduce the risks of heart
I bring together all the facts and advice for attacks and strokes, type 2 diabetes,
anyone curious about feeling and doing cancer and dementia
better through a plant-focussed diet. • The positive impact of plant-based living
Before transitioning to a plant-based diet for the climate and animal welfare
I held many of the common misconceptions. • Common myths about a plant-based
But instead I experienced incredible diet – and what the real facts are
improvements in my energy levels,
digestion, mental clarity and post-workout • How to build a healthy, satisfying plant-
recovery after making the shift. I’d finally based plate, from macronutrients to
understood the power of food and was micronutrients
determined to find out – and share – the • Practical tips for making the shift, and
agenda-free truth about the optimum diet much more
for human health.
If you want to understand and
By undertaking a master’s degree in unlock the many benefits of putting more
nutrition, poring over the latest scientific plants on your plate, this book is for you.
papers and books, and producing
hundreds of hours of my internationally
successful The Proof podcast, I have
pursued the answers to all the questions
I had about fuelling our bodies with
more plants. Now, in my first book, I
bring it all together into one inspiring and
practical guide.

LEARN MORE
ABOUT THE BOOK

PLANT PERFORMANCE 4
 FRIENDS OF THE PROOF
Recommendations, resources, discounts, and more — here you’ll find brands
and products that are Proof friendly to help you live better for longer.

Essential 8 is your must-have daily

vitamin, scientifically formulated to
complement your plant-focused diet.
Crafted to deliver the optimal dosage
of nutrients in highly bioavailable
forms, Essential 8 helps you maintain
a healthy immune system and
supports your cardiovascular, bone,
and brain health.
Each bottle contains one month’s
supply when taken daily. Ethically
produced, backed by science,
powered by nature.
Save 10% on your first order (on top
of the normal subscription saving) by
heading to [Link]/friends.

SAVE 10% ON YOUR

FIRST ORDER

PLANT PERFORMANCE 5
 PLANT
PERFORMANCE

PLANT PERFORMANCE 6
 PLANT PERFORMANCE
Since releasing The Proof is in the Plants, and my
original 2 Week Meal Plan, I have had many people ask
for examples of higher protein recipes. Ask and you shall
receive, my friends.
A higher protein intake (above the RDI) is important for
those with athletic endeavours and plays a central role
in healthy aging to avoid osteoporosis and sarcopenia
– two age related conditions that can severely affect
quality of life and life expectancy.
Thus, learning how to cook higher-protein plant-based
meals is not just for athletes but is valuable for all of us.
While there are specific protein recommendations for
optimal health (1.6g/kg for athletes and 1.2g/kg for all
other adults)1, 2, it doesn't have to be overly complicated.
By simply being 'protein aware', and making protein
rich plant foods the centre piece of your meals, you will
consistently consume a healthy amount of protein.

REFERENCES:
1. A systematic review, meta-analysis and
meta-regression of the effect of protein
supplementation on resistance training-induced
gains in muscle mass and strength in healthy
adults. Available here.

2. Perspective: Protein Requirements and Optimal

Intakes in Aging: Are We Ready to Recommend
More Than the Recommended Daily Allowance?
Available here.

PLANT PERFORMANCE 7
 CHEF'S NOTES

Cooking Notes

Prep time
15 (in minutes unless Can be batch-made
otherwise specified)

Cooking time Add refrigeration/

20 (in minutes unless freezer time to the
otherwise specified) cooking time

4 Add oven time to the

Number of serves
cooking time

Dietary Notes

Can be made
NF Nut Free NF* nut free

Can be made
GF Gluten free GF* gluten free

Can be made
SF Soy Free SF* soy free

A NOTE FOR ALL RECIPES

Use a low-sodium salt if you have high blood pressure

PLANT PERFORMANCE 8
 MAINS

PLANT PERFORMANCE 9
 VEGAN CURRIED SEITAN SALAD 15 50 4

Bursting with flavour and textures, this is not your usual,

NF* SF*
forgettable salad. With a variety of vegetables and surprisingly
easy seitan, this herby salad provides protein and sustenance
Seitan recipe a gift to us
presented as a mouth-watering plate. from my friend Jezza

INGREDIENTS:

FOR THE SEITAN: ½ tbsp black pepper 2 stalks celery, diced 2 tsp curry powder
1¼ cups vital
1 tbsp coconut sugar 1 small capsicum, 2 tbsp crushed
wheat gluten
diced walnuts
325ml low sodium
½ cup chickpea flour
vegetable stock ¼ cup almonds, Grated lemon peel
⅛ cup nutritional chopped
Fresh herbs
yeast FOR THE SALAD: ¼ cup coriander,
Salt and pepper,
1 tbsp paprika 1 cup grapes, halved finely chopped
to taste
½ tbsp Himalayan salt 2 small or 1 medium ½ cup unsweetened
carrot, diced soy yogurt
½ tsp garlic powder

METHOD:

1. In a bowl, stir together the vital wheat

gluten, chickpea flour, nutritional yeast,
spices and ½ cup of stock.
2. Knead the dough ball and divide into
2 equal pieces.
3. Bring the remaining stock to a boil in
a large pot.
4. Place the dough into the broth and
return to the boil. Simmer until firm,
for about 40–50 minutes.
5. Rest the seitan for 10 minutes
before slicing.
6. In a bowl, add the grapes, carrot,
capsicum, almonds, and coriander.
7. In a separate bowl mix the yogurt and
curry powder until smooth.
8. Dress the salad with the curried
yoghurt, then serve between two plates
topped with crushed walnuts, herbs,
and seitan. Season to taste and enjoy!

PLANT PERFORMANCE 10
 KALE PORRIDGE WITH TOFU & ROCKET PESTO 10 10 1
GF*

If you haven’t tried savoury porridge yet, you’re missing out.

This main comes together quickly and easily for a nourishing
and plant-diverse meal. Served with a fresh and zesty pesto,
you’ll never look at oats the same way again.

INGREDIENTS:
0.8 cup oats 1 spring onion ½ tbsp hemp seeds ½ cup cashew nuts
1½ cups salt-reduced 1 tsp tahini Salt and pepper, ½ cup olive oil
vegetable stock to taste
½ tbsp pesto of 3 cloves garlic, peeled
(or water)
your choice (recipe 100g firm tofu, cubed
1 tbsp lemon juice
1½ tsp dried oregano suggestion below)
1 tbsp lemon
1 tsp dried basil 1 tbsp nutritional ROCKET PESTO:
zest/peel
yeast 2 cups rocket leaves
1 cup chopped kale
½ tbsp pumpkin ¼ cup nutritional
½ cup sliced
seeds yeast
cherry tomatoes

METHOD:

1. Add oats, vegetable stock, oregano,

basil, salt and pepper to a small pot
and cook on medium heat for about
5 minutes stirring from time to time.
2. When porridge is soft and creamy add
spring, tomatoes and chopped kale
(save a little for decoration). Cook for
one more minute, then stir in tahini,
pesto and nutritional yeast.
3. To make the pesto, add all the
ingredients into a blender and process
for 2–3 minutes until well combined,
scraping the sides as needed.
4. Serve porridge warm topped with
remaining kale and cherry tomatoes,
then add the tofu.
5. Garnish with pumpkin, hemp seeds and
1 tbsp pesto. Enjoy!

PLANT PERFORMANCE 11
 BLACK BEAN POWER BOWL 10 5 1

A fresh, creamy dressing paired with a rainbow of plants?

NF* GF
Yes, please. This Power Bowl is perfect to enjoy on the go and
keeps well for a few days, making it ideal for meal prep. Simply
keep the dressing separate and combine when ready to eat.

INGREDIENTS:

FOR THE DRESSING ¼ tsp crushed ¼ bunch kale, 2 tbsp chopped

(SERVES 4): peppercorns stems removed almonds
150g silken tofu
½ tsp yellow mustard ¼ ripe avocado, sliced 1 tsp chilli flakes
1 tbsp apple (optional)
1 tbsp fresh herbs 1 tbsp dulse or
cider vinegar
or 1 tsp dried nori, chopped
1 tbsp nutritional
1 small spring onion,
yeast
FOR THE BOWL (SERVES 1): thinly sliced
1 garlic clove ½ can black
1 tsp sesame seeds
beans, rinsed
½ tsp onion powder
75g blueberries
½ cup cooked
¼ tsp salt
brown rice 1 radish, thinly sliced

METHOD:

1. First make the dressing by placing

everything in a blender and belding
until very smooth, scraping down
the sides as necessary.
2. Wash the kale and pat dry, then
steam for 1–2 minutes, or until
wilted but vibrant green.
3. Place in a bowl with black beans and
rice, seasoning with chilli flakes.
4. Top with avocado, blueberries,
dulse or nori, spring onions, sesame
seeds, radish and almonds.
5. Coat in ¼ of the dressing and
mix well. Enjoy!

Reserve any remaining in the

fridge for up to 4 days.

PLANT PERFORMANCE 12
 CAJUN-STYLE RED BEANS & RICE 15 110 4
NF

Stacked with spices and packed with plants, this is not your
GF SF
average beans-and-rice recipe. Both cosy and aromatic, this
dish checks all the boxes: hearty, wholesome, and flavourful. + overnight
soaking of beans

INGREDIENTS:
400g dry red 6 cloves garlic, ½ tsp salt + extra, 1 cup dry brown rice
kidney beans, minced to taste
1 tsp liquid smoke
soaked overnight
2 tbsp fresh parsley, ¼ tsp pepper + extra, (optional)
1 tbsp olive oil chopped + extra, to taste
200g spinach leaves
to serve
1 white onion, diced ⅛ tsp cayenne
1 tbsp chopped
1 tsp hot sauce
1 green capsicum, 2 bay leaves parsley leaves +
cored and diced 1 tsp dried thyme extra, to serve
1L salt-reduced
2 medium stalks 1 tsp paprika vegetable stock
celery, diced

METHOD:

1. Drain the soaking beans and set aside. 9. When the beans are ready, scoop
about ¼ of the beans in a blender or
2. In a large pot over medium heat, add food processor with the liquid smoke;
the olive oil. blending until smooth.
3. Add onion, bell pepper and celery to 10. Return the puree to the pot; and
the pot. Cook until tender for around stir in spinach, allowing to wilt for
8–10 minutes, stirring occasionally. Add a few minutes.
garlic; cook for 1 minute, until fragrant.
11. Serve with a serve of rice and a
4. Stir in parsley, hot sauce, spices sprinkle of chopped parsley.
and seasoning, and stir to coat the
vegetables. Cook for one minute.
5. Add in the kidney beans, bay
leaves and stock.
6. Bring to a boil; cover and simmer
for 1 hour and 15 minutes.
7. Remove lid and allow to simmer
uncovered for 15 minutes.
8. Prepare rice according to
package directions.

PLANT PERFORMANCE 13
 ZESTY SUMMER VEGGIE BURGERS 15 30 12

These homemade veggie burgers are bright and fresh—the

NF SF
perfect pick for summer barbeques with friends and family.
With a diversity of spices and grilled pineapple for a touch of
Australian flair, these brimming burgers are sure to impress.

INGREDIENTS:
2 tbsp flax meal 1 jalapeño, 1 tbsp lemon juice 12 thick slices of
+ 5 tbsp water seeds removed, fresh pineapple
1 tsp salt
finely chopped
½ tbsp olive oil 12 wholegrain buns
1 tsp paprika
2 tsp garlic, minced
1 white onion, 1½ avocados, mashed
½ tsp cumin
roughly chopped 2 x 400g can
200g rocket
chickpeas, drained ½ tsp black pepper
1 red capsicum,
and rinsed 1 red onion,
roughly chopped ⅛ tsp cayenne
finely sliced
¼ cup fresh pepper
1 medium carrot,
coriander leaves ¾ cup oat flour
roughly chopped
(ground rolled oats)

METHOD:

1. Preheat oven to 170°C (338°F) (fan). 8. Bake for 20 minutes, turn the burgers,
then bake for another 20 minutes.
2. In a small bowl, mix the flax and water.
Set aside to thicken. 9. While the burgers are baking, grill
the pineapple slices in the same skillet
3. In a non-stick skillet over medium heat, over medium heat until lightly charred
add the olive oil. Add onion, bell pepper, on each side.
carrot and jalapeño. Cook for 5–7
minutes, until softened. Add the garlic; 10. Assemble the burgers with a bun, patty,
cook for another minute. pineapple slice and additional desired
toppings (I love the leftover rocket-
4. Add the vegetables, chickpeas, cashew pesto page 11)
coriander, lemon juice, salt, paprika,
cumin, pepper, and cayenne to a food
processor and pulse until chopped.
5. Add the oat flour; pulse until combined.
6. Stir in the flax mix.
7. With damp hands, form 12
burger patties and place onto
a lined baking sheet.

Can be frozen for

up to 3 weeks

PLANT PERFORMANCE 14
 MEXICAN BURRITOS 15 35 6

There are few occasions where a good burrito doesn’t fit the bill,
NF GF*
and this burrito recipe is on a level of its own. Cooked in one pan
for easy clean up, it is perfect for meal prep and entertaining alike.

INGREDIENTS:

FOR THE TOFU: 2 tsp chipotle spice ½ cup sweetcorn 3 cups spinach
Spray olive oil
Salt and pepper Juice of ½ lime Fresh herbs, to taste -
1 medium onion, + extra slices, I love coriander
FOR THE BURRITOS:
diced to serve
Spray olive oil Soy yogurt, to serve
½ red capsicum, 1 tsp ground cumin
1 medium red onion, Salt and pepper
diced
thinly sliced ½ tsp ground paprika
2 cloves garlic,
1 red capsicum, 6 whole grain
minced
thinly sliced tortillas (gluten-free MEAL PREP
3 x 400g block if necessary) Wrap each individually in foil and
2 small tomatoes,
extra-firm tofu, label the burrito with the date
chopped 3 cups cooked you’re putting it in the freezer.
drained
brown rice To reheat these chipotle tofu
burritos, defrosting and
reheating in the microwave OR
cook in the oven at 160ºC (320ºF)
until heated through.
METHOD:

1. In a skillet over medium heat, lightly 9. Add lime juice, cumin, and paprika.
spray the olive oil. Season with salt and pepper.
2. When hot, add onion and capsicum; 10. Lay out a wrap and add tofu, veggies,
cook for 5–7 minutes, until tender and ½ cup brown rice, and ½ cup spinach.
lightly browned.
11. Top with fresh herbs, and roll
3. Add garlic; cooking for 1–2 minutes, into a burrito.
until fragrant.
12. Serve with soy yoghurt.
4. Crumble the tofu into the pan,
adding the chipotle spice, salt, 13. Repeat to make 6 burritos!
pepper and ¼ cup water.
5. Stir; let simmer for 10–12 minutes,
until the water is absorbed.
Set aside in a bowl.
6. In the same pan over medium heat,
spray a little more oil.
7. When hot, add onion and capsicum;
cooking for 5 minutes or until tender.
8. Add tomatoes and corn; cook for
another 5 minutes.

PLANT PERFORMANCE 15
 CRISPY TOFU CAESAR SALAD 15 10 2

This plant-based twist on a classic staple is the ultimate fresh

NF GF
yet satiating salad combo. Silken tofu is a secret weapon for
creating creamy and protein-dense dressings, and this version
will not disappoint.

INGREDIENTS:
200g soft silken tofu, drained ½ tbsp vegan fysh sauce* 2 baby cos, torn into
bite-size pieces
1½ tbsp extra virgin olive oil ½ tsp Dijon mustard
1 cup cherry
1½ tbsp fresh lemon juice Salt and freshly
tomatoes, halved
ground pepper
1 tbsp nutritional yeast +
½ ripe avocado, cubed
extra, to serve 400g firm tofu, drained
and cut into cubes Parsley leaves and chives,
2 tsp capers
to serve
⅓ cup corn flour
1 small garlic clove

METHOD:

1. In a blender, puree the silken tofu

with 1 tbsp of the olive oil, lemon juice,
capers, the nutritional yeast, vegan
fysh sauce*, garlic, and mustard until
smooth. Season with salt and pepper
and set aside.
2. Wrap the firm tofu in paper towels
and press out some of the water.
3. In a large skillet, heat the remaining
olive oil.
4. In a bowl, toss the tofu with the
cornstarch until coated.
5. Fry over moderately high heat, turning
once, until crisp, about 8 minutes.
6. Using a slotted spoon, transfer the
tofu to a paper towel–lined plate;
season with salt.
7. In a large bowl, toss the salad with the
tomatoes, avocado, dressing and two-
thirds of the tofu. Transfer the salad to
plates and top with the remaining tofu.
Sprinkle with fresh herbs and extra Can sub with tamari sauce
nutritional yeast to serve.

PLANT PERFORMANCE 16
 FALAFEL VEGAN WAFFLES WITH TZATZIKI SAUCE 15 15 4
NF

In the spirit of transforming breakfast sweets into delicious

savoury creations, these mouth-watering waffles are a Middle May vary depending
Eastern-inspired experience like no other. Served with tzatziki, on waffle iron
grapes, and greens, this herby pop of flavour will leave you
satiated and smiling.

INGREDIENTS:

FOR THE WAFFLES 1 tsp ground allspice FOR THE DAIRY-FREE FOR THE GARNISH:
½ cup wholemeal TZATZIKI SAUCE: Handful rocket
1 tsp garlic powder
self-raising flour 1 cup plain soy yogurt
15 green seedless
1 tsp dulse flakes
½ cup chickpea flour ¼ cup fresh dill, grapes
½ tsp freshly ground chopped
⅓ cup pea protein 2 small cucumbers
black pepper
powder ¼ cup cucumber, (qukes), sliced
¼ tsp sea salt grated
1 tbsp baking powder ¾ avocado (sliced)
1 cup carbonated 2 garlic cloves,
2 tsp ground 1 cup shelled
water minced
coriander edamame beans
3 tbsp extra virgin ½ lemon, juiced
2 tsp ground cumin
olive oil
¼ tsp salt
2 tsp ground
Spray olive oil,
turmeric ⅛ tsp pepper
for waffle iron
1 tsp smoked paprika

METHOD:

1. Preheat your waffle iron according to 6. Serve warm, topped with salad, grapes,
the manufacturer’s instructions. cucumber, avocado and edamame.
2. In a large bowl, combine the flours, 7. Drizzle with tzatziki sauce. Enjoy!
baking powder, spices, baking powder
and dulse. Add the carbonated
water and olive oil and mix until all the
ingredients are combined.
3. Coat the waffle iron generously
with spray oil.
4. Spread with ⅓ cup of batter per waffle,
close the iron, and let the waffle cook
for 3–5 minutes (depending on waffle
iron brand), or until it releases easily
from the iron.
5. Repeat the process with the remaining
batter, making sure to oil the iron
before cooking each batch.

PLANT PERFORMANCE 17
 SWEET PEANUTTY TEMPEH TRAY BAKE 10 30 2

Made using just two bowls and a baking tray, this simple staple
GF*
will make a delicious addition to your meal prep rotation. Golden,
nourishing, and perfect warm or cold, the vegetables do the + overnight
heavy lifting on this plant-packed plate. marinating

INGREDIENTS:
300g block tempeh 2 tbsp low sodium tamari 1 red onion, cut into
thick wedges
¼ tsp chilli flakes 2 tbsp lemon juice
2 medium zucchini,
1 tbsp sesame oil 2 tbsp maple syrup
cut into thick rounds
2 tbsp salted crunchy 300g pumpkin, cut into
Micro herbs, to serve
peanut butter large cubes

METHOD:

1. Slicing the tempeh block in

half lengthwise, then cut into
cubes or triangles.
2. In a small bowl, make the sauce by
adding the chili flakes, sesame oil,
peanut butter, tamari, lemon juice,
and maple syrup.
3. Whisk to combine.
4. Taste and adjust flavouring as needed.
5. In a bowl, add the tempeh to the
marinade and toss to coat.
6. Cover and refrigerate overnight.
7. Preheat oven to 180°C (356°F) and
line a baking sheet with baking paper.
8. Add tempeh, chopped veggies, and
drizzle over any leftover marinade.
9. Bake for 25–30 minutes until deep
golden brown and veggies are soft.
Enjoy warm or cold.

PLANT PERFORMANCE 18
 BANANA CREAM PIE SMOOTHIE BOWL 5 0 1

This is what smoothie bowl dreams are made of. Using a plant
NF* GF* SF
focus to recreate a decadent dessert favourite—what more
could you want?

INGREDIENTS:
2 ripe bananas, cut into TOPPINGS (CHOOSE ANY Chia seeds
chunks and frozen OF THE FOLLOWING):
Sunflower seeds
½ ripe banana, sliced
½ cup frozen cauliflower
Cocoa nibs
Toasted cashews
½ cup unsweetened
Maple or additional almond
soy milk Rolled oats, toasted
butter for drizzling
30g scoop vanilla plant Unsweetened coconut
protein powder flakes, toasted
¼ cup rolled oats Pumpkin seeds
1 tbsp almond butter Flax seeds
Pinch sea salt Hemp seeds

METHOD:

1. In a food processor or blender, blend

the frozen bananas, soy milk, oats, and
almond butter until smooth.
2. Spoon into a bowl and top with your
favourites. Drizzle with maple syrup or
more almond butter.

PLANT PERFORMANCE 19
 WHITE BEAN SHAKSHUKA 10 20 1

A dish of North African origins, this spice blend will make your
NF GF
tastebuds sing. With aromatics, cannellini beans, and silken tofu
scramble, this shakshuka is well-rounded and wholesome.

INGREDIENTS:
Extra virgin 200g diced or Pinch chilli flakes ¼ tsp of kala namak
olive oil spray crushed tomatoes (black salt)
100g drained
(low sodium)
¼ white onion, cannellini beans ¼ tsp pepper
finely chopped ½ tsp smoked paprika (low sodium)
Chopped parsley,
1 small cloves ¼ tsp ground cumin to serve
FOR THE TOFU SCRAMBLE:
garlic, minced
¼ tsp dried oregano 250g silken tofu
½ cup spinach
⅛ tsp salt & pepper ¼ tsp turmeric

METHOD:

1. Place a large skillet over a medium heat 10. Serve the beans with scrambled tofu
and spray with olive oil. and add chopped parsley.
2. Add the onions and cook for 3–4 11. Season to taste and enjoy!
minutes until transparent.
3. Add the garlic and cook for a few more
minutes, until fragrant.
4. Then add the spinach, cover and cook
for about 2 minutes, until wilted.
5. To the skillet, add the tomatoes and
their juices.
6. Add the smoked paprika, cumin,
oregano, salt and pepper, and chilli
flakes (optional).
7. Stir to combine and allow the sauce
to simmer.
8. Add the beans and cook until
heated through. Remove from the
heat and set aside.
9. In a separate pan, heat the tofu, and
add the spices and seasoning.

PLANT PERFORMANCE 20
 BLACK RICE BOWL 15 35 1

Vibrant and fresh, this radiant bowl is bursting with a rainbow of

NF GF SF
plants. Nutty black rice complements the beetroot hummus and
is tied together with an array of vegetables, making this bowl a
beautifully balanced celebration of plant diversity.

INGREDIENTS:

FOR THE HUMMUS: 1 tbsp olive oil 100g shredded ½ cup edamame
1 x 400g can purple cabbage beans, shelled
2 small garlic cloves
cannellini beans,
1 cup broccoli florets 100g frozen green
drained and rinsed 1 tsp salt
peas, defrosted
½ cup purple
2 pre-cooked
FOR THE BOWL: cauliflower florets 1 tsp hulled
baby beetroot
hemp seeds
½ cup black rice, ½ cup sweet
1 tbsp tahini
cooked to packet potato, cubed Few sprigs fresh
Juice of ½ lemon instructions coriander
60g grated carrot

METHOD:

1. Add all the ingredients for the hummus

to a blender and blend until smooth.
2. Decant into a jar and save in the fridge.
3. Preheat the oven to 170°C (338°F) (fan).
4. Cook the rice according to packet
instructions (approx 35 minutes).
5. Meanwhile, on a lined baking tray, spread
the broccoli, cauliflower and sweet
potato, spray with a little olive oil and
season with salt. Bake for 20–25 minutes
until golden brown and tender.
6. In a bowl, dollop a large tablespoon
of the hummus and using the back of
the spoon, quickly spread around the
bottom of the plate.
7. Build the bowl with rice, cabbage, cooked
veggies, carrot and edamame and peas.
8. Finish with an extra squeeze of lemon
(optional), hemp seeds, coriander and
some pepper.
9. Enjoy!

PLANT PERFORMANCE 21
 GOLDEN COCONUT DAHL 15 30 2

A warm hug in a bowl, dahl is a staple originating in India. Fragrant

NF GF
and simple, this Golden Coconut Dahl makes for perfect next-day
leftovers as it thickens and the flavours have more time to mingle.

INGREDIENTS:
Spray olive oil 1 small red chilli 1 tsp ground cumin 90g red lentils
de-seeded and
1 small white ½ tsp ground 100 ml light coconut
finely chopped
onion, diced coriander milk (or soy)
1 Roma tomato
½ tbsp grated ginger ½ tsp ground Salt and pepper,
finely chopped
cinnamon to taste
200g tempeh, sliced
1 tbsp coriander
½ tsp ground ½ juice lemon
350 ml low-sodium roots and stalks
turmeric
vegetable stock finely chopped Baby spinach and soy
1 cloves garlic yoghurt, to serve
3 curry leaves ½ tsp yellow
finely chopped
mustard seeds

METHOD:

1. Place a large crock pot over a 10. Taste and adjust the seasonings as
medium heat. necessary and add a squeeze of lemon.
2. Spray with olive oil and the 11. Top with tempeh, add a dollop of
onions, ginger, chilli, tomato yoghurt, baby spinach and coriander,
and coriander roots. then enjoy warm.
3. Season with a pinch of salt.
4. Cook for 3–5 minutes until the onions
are soft, then add the curry leaves
and mustard seeds.
5. As the mustard seeds begin to pop add
the rest of the spices and garlic.
6. Cook for a few minutes until
fragrant, then add the lentils,
stock and coconut milk.
7. Reduce the heat and simmer for 20
minutes or until the lentils collapse.
8. Meanwhile, dry-fry slices of the tempeh
in a skillet for a few minutes on each
side until golden.
9. Remove the curry leaves with a spoon.

PLANT PERFORMANCE 22
 MUSHROOM KORMA 15 35 2

The humble button mushroom: a hearty powerhouse in this

GF
flavourful bite. Baked tofu soaks up the rich flavours of the spiced,
creamy sauce, and when served with cauliflower rice and fresh
herbs… simply sensational.

INGREDIENTS:
Spray olive oil 1 tsp ground 300 ml unsweetened 400g firm tofu,
coriander soy milk cut into chunks
1 large brown
onion, diced ½ tsp turmeric 120 ml low-sodium 1 cup cauliflower
vegetable stock rice, cooked
1 tbsp grated ginger ¼ tsp ground
(+ extra if needed)
cinnamon Fresh herbs, to serve
4 cloves garlic,
½ cup raw cashews
peeled and crushed ¼ tsp chilli powder
400g button
2 tbsp tomato puree ¼ tsp ground
mushrooms halved
cardamom
1½ tsp garam masala
Juice of ½ lemon
A pinch ground
1½ tsp ground cumin
cloves Salt and pepper

METHOD:

1. Preheat the oven to 190°C (374°F) and 9. Transfer the sauce to a blender and
line a baking tray with baking paper. blend until very smooth. Thin out with
water as needed.
2. Spread out the tofu on the baking tray
and spray with oil. 10. Pour the sauce back into the pan,
add the mushrooms, stir in the lemon
3. Bake for 20–30 minutes, turning juice and plenty of salt and pepper to
halfway through, until golden brown. taste. Simmer for a final 5 minutes.
4. Meanwhile, make the sauce by spraying 11. Serve topped with baked tofu, and
a heavy-based pot with oil and placing ½ cup cauliflower rice per bowl and top
over a low heat. with fresh herbs.
5. Add the onion and cook, stirring for
8–10 minutes until soft.
6. Stir in the ginger, garlic, tomato puree,
and spices, cooking for 3–5 minutes.
7. Add the soy milk, stock, and cashews.
8. Simmer for 15 minutes, stirring
every few minutes to stop it burning
on the bottom.

Leftovers will keep in a covered container

in the fridge for a couple of days.

PLANT PERFORMANCE 23
 THE MEAL REPLACEMENT SHAKE 5 0 1
GF

If you’re looking for convenience and speed, a homemade Meal

Replacement Shake is a great option. With a balanced nutrition
profile and performance supplements for improvements in
strength and recovery, this one is the perfect workout companion.

INGREDIENTS:
1 frozen banana 1 tbsp ABC or ½ cup coconut water
Brazil nut butter
25g plant-based protein ½ cup unsweetened soy milk
½ cup frozen blueberries
2g leucine ½ tsp dulse flakes
1 tbsp cacao powder
5g creatine 1 cup filtered water
1 tsp espresso powder
1 frozen cube spinach

METHOD:

1. Blend all ingredients together until

smooth. If you prefer a thinner shake,
add more filtered water, blend again
and drink immediately!

PLANT PERFORMANCE 24
 SNACKS

PLANT PERFORMANCE 25
 SWEET POTATO TARTLETS 20 30 12

This sweet treat is buttery and luxurious without sacrificing

+ 6 hours
nutrition benefits. With a silky filling and nutty crust, it’s ideal refrigeration time
to satisfy a sweet tooth when the craving hits.

INGREDIENTS:

FOR THE CRUST: FOR THE FILLING: 1 tsp organic almond extract
1 cup pecans 2–3 medium sized purple
¼ tsp Himalayan or celtic or
sweet potatoes
¼ cup vanilla or chocolate iodised salt
protein powder ¾ cup soy milk
10 pitted medjool dates ½ cup vanilla protein powder TO SERVE (AS DESIRED):
Vegan chocolate shavings
1 tbsp cocoa butter, melted ½ cup natural almond butter
Edible flowers
½ cup pure maple syrup
Bee pollen

METHOD:

1. Preheat oven to 190°C (374°F). 8. Finish with chocolate shavings,

bee pollen and edible flours.
2. Peel the potatoes, cut in 3cm slices,
and add them to a lined baking pan.
Bake for 30 minutes until soft.
3. While potatoes are baking, start the
tart crust prep.
4. Add the pecans, protein powder,
dates and cocoa butter into the food
processor. Process on high until a thick
dough comes together. Transfer the
dough into a tartlet pan and press
it into mini-crusts. Place in the fridge.
5. Remove potatoes and allow to cool for
5 minutes before adding to a blender
with the soy milk, vanilla protein,
almond butter, maple syrup, almond
extract and salt.
6. Blend until smooth, scraping down the
sides as needed.
7. Pour filling into tartlet shells and
refrigerate, covered, for a minimum of
6 hours (or overnight). The tart should
firm up and be easy to remove.

PLANT PERFORMANCE 26
 HOMEMADE SPORTS DRINK 5 0 1

Citrusy and bright, this Homemade Sports Drink offers an

NF GF SF
excellent alternative to commercially available options. With yerba
mate tea and creatine, it can provide an energising boost to assist
with brain function and strength.

INGREDIENTS:
¼ cup lime juice ⅛ tsp sea salt
¼ cup lemon juice ½ cup brewed yerba mate
tea, cooled
1½ cups filtered water
5g creatine (optional)
2 tbsp maple syrup

METHOD:

1. Add everything into a blender or shaker.

2. Enjoy with a few ice cubes in a glass.
3. Serve with slices of lime and fresh mint.

PLANT PERFORMANCE 27
 NUT BUTTER PROTEIN BARS 15 0 12

For the perfect on-the-go pick me up, make a batch of these Nut
GF* SF*
Butter Protein Bars. Packed with nutrients for sustenance on the
run, you’ll always want to keep a batch of these in the freezer. + 6 hours
refrigeration time

INGREDIENTS:
1¼ cups ABC butter ⅓ cup pumpkin seeds OPTIONAL TOPPINGS:
80g plant-based dark
5 medjool dates, pitted 80g chocolate plant-based
chocolate, chopped
protein powder
80g hemp seeds
½ tbsp cacao butter
Pinch sea salt
¼ cup Brazil nuts,
1 tbsp cacao nibs
roughly chopped

METHOD:

1. Add almond butter and dates to a food

processor and pulse.
2. Add hemp seeds, Brazil nuts, pumpkin
seeds, and protein powder, and pulse
until all ingredients are well combined.
3. Taste and adjust flavor as needed,
adding more protein powder of choice
for flavour or more dates for sweetness.
Mix again until well combined.
4. Line a standard loaf pan with baking
paper. Transfer mixture into the pan
and press into the tin with the back
of a spoon.
5. Optional for topping: Melt chocolate and
cocoa butter in 20-second bursts in the
microwave, stirring occasionally, then
drizzle over the top of bars and sprinkle
with cacao nibs.
6. Freeze for 10–15 minutes then cut
into 12 bars.

Freeze for up to 1 month and soften for 5

minutes before eating at room temp.

PLANT PERFORMANCE 28
 CHOCOLATE PROTEIN FROYO 5 0 4
NF

When it comes to ease and taste, you can’t beat this Chocolate
GF*
Protein Froyo. With just a few seconds of prep, you can have the
mixture ready to go for whenever the craving arises (note: after
trying this, it will probably be often).

INGREDIENTS:
2 cups soy yoghurt
½ cup chocolate protein powder
2 tbsp maple syrup (optional)

METHOD:

1. In a large mixing bowl, whisk together

the yogurt with protein powder until no
clumps remain and the mixture is thick.
2. Add the maple syrup (if using)
and mix again.
3. Place ¼ of the yoghurt mix in 4 shallow
containers and store in the freezer for
up to 2 months.
4. When ready to consume, remove
from the freezer and blend until
thick and creamy.
5. Spoon or pipe into a serving bowl and
enjoy immediately!

PLANT PERFORMANCE 29
 LEMON OAT PROTEIN COOKIES 15 22 12

Chewy and golden, this heavenly combination of oats and lemon

GF* SF
makes for the perfect protein cookie. Keep a batch on hand or in
the freezer for zesty goodness at any time. + 10 minutes
cooling time

INGREDIENTS:
2 tbsp ground flaxseed 2 tbsp almond meal ½ tsp sea salt
+ 5 tbsp warm water
Zest of 1 lemon, about ½ tbsp ½ cup natural almond butter
1 cup oat flour
½ tsp baking powder ¼ cup cocoa butter, melted
1 cup whole rolled oats
½ tsp baking soda ½ cup maple syrup
60g plant-based vanilla
½ tsp cinnamon
protein powder

METHOD:

1. Preheat the oven to 180°C (356°F) 9. When cool, they can be stored in an
and line a large baking sheet airtight container or freeze for up
with baking paper. to 2 weeks.
2. In a bowl, combine the flaxseed
and warm water and set aside to
thicken for 5 minutes.
3. In a separate bowl, stir together
the oat flour, rolled oats, protein
powder, almond meal, lemon zest,
baking powder, baking soda,
cinnamon, and salt.
4. Into the flax mix, now add the almond
butter, coconut oil, and maple syrup
and stir well to incorporate.
5. Add the wet ingredients into the dry and
fold gently until combined.
6. Use around ¼ cup of batter, and shape
into a cookie on the baking sheet.
7. Bake for 20–22 minutes, or until golden
brown around the edge.
8. Cool on the pan for 10 minutes, then
transfer to a wire rack to finish cooling.

PLANT PERFORMANCE 30
 BEETROOT PRE-WORKOUT 5 0 2

Charged by the power of plants, this energising drink is a game-

NF GF* SF*
changer of pre-workout fuel. With the fresh flavours of mint and
ginger and the option to add creatine and beta alanine to enhance
performance, this is likely to become a new staple.

INGREDIENTS:
240g peeled + chopped ½ tbsp cacao powder OPTIONAL PERFORMANCE-ENHANCERS:
raw beetroot 3g citrulline
1 cup coconut water
(organic when possible)
3g beta alanine
Fresh mint
1 tsp fresh grated ginger
20g plant-based chocolate
protein powder

METHOD:

1. Add all ingredients to a high-powered

blender and blitz until smooth.
2. Enjoy immediately, ideally 30–60
minutes before a workout.

PLANT PERFORMANCE 31
 NUTRITIONAL
INFORMATION

PLANT PERFORMANCE 32
 NUTRITIONAL INFORMATION
Percentage daily intakes are based on an average adult diet of 8700 kJ

VEGAN CURRIED SEITAN SALAD KALE PORRIDGE WITH TOFU & ROCKET PESTO
SERVING SIZE: AVERAGE QUANTITY % DAILY INTAKE SERVING SIZE: AVERAGE QUANTITY % DAILY INTAKE
1 SERVING PER SERVING 1 FULL RECIPE PER SERVING

Energy 1314.5 kJ 15% Energy 2379 kJ 27%

Protein 36.7 g 73% Protein 33.2 g 66%
Fat, total 8.1 g 12% Fat, total 24 g 34%
- saturated 0.8 g 3% - saturated 3.4 g 14%
Carbohydrate 19.8 g 9% Carbohydrate 47.4 g 20%
- sugars 8.1 g - sugars 5.6 g
- lactose 0g - lactose 0g
- galactose 0.1 g - galactose 0g
- starches 5.8 g - starches 39 g
Dietary Fibre 6.8 g 23% Dietary Fibre 14.4 g 48%
Sodium 356.7 mg 16% Sodium 361.4 mg 16%
Vitamin C 29.6 mg Vitamin C 34 mg
Vitamin A 1750.3 µg Vitamin A 487 µg
Calcium 155.7 mg Calcium 429.8 mg
Iron 4 mg Iron 9.6 mg

BLACK BEAN POWER BOWL CAJUN-STYLE RED BEANS & RICE

SERVING SIZE: AVERAGE QUANTITY % DAILY INTAKE SERVING SIZE: AVERAGE QUANTITY % DAILY INTAKE
1 FULL RECIPE PER SERVING 1 SERVING PER SERVING

Energy 2039.7 kJ 23% Energy 1539 kJ 18%

Protein 20.7 g 41% Protein 14.3 g 29%
Fat, total 16.5 g 24% Fat, total 5.8 g 8%
- saturated 1.9 g 8% - saturated 0.9 g 4%
Carbohydrate 51 g 22% Carbohydrate 54.5 g 21%
- sugars 9.4 g - sugars 3.1 g
- lactose 0g - lactose 0g
- galactose 0g - galactose 0.2 g
- starches 38.9 g - starches 48.7 g
Dietary Fibre 17.7 g 59% Dietary Fibre 11.5 g 38%
Sodium 367.5 mg 16% Sodium 484.8 mg 21%
Vitamin C 20.3 mg Vitamin C 52.4 mg
Vitamin A 397.7 µg Vitamin A 1493.1 µg
Calcium 148.5 mg Calcium 98.3 mg
Iron 4.7 mg Iron 5.2 mg

PLANT PERFORMANCE 33
 NUTRITIONAL INFORMATION
Percentage daily intakes are based on an average adult diet of 8700 kJ

ZESTY SUMMER VEGGIE BURGERS MEXICAN BURRITOS

SERVING SIZE: AVERAGE QUANTITY % DAILY INTAKE SERVING SIZE: AVERAGE QUANTITY % DAILY INTAKE
1 SERVING PER SERVING 1 SERVING PER SERVING

Energy 1222.3 kJ 14% Energy 1741 kJ 20%

Protein 11.1 g 22% Protein 30.1 g 60%
Fat, total 6g 9% Fat, total 13.4 g 19%
- saturated 0.8 g 3% - saturated 2.6 g 11%
Carbohydrate 43 g 17% Carbohydrate 41.9 g 16%
- sugars 13.9 g - sugars 7.3 g
- lactose 0g - lactose 0g
- galactose 0g - galactose 0g
- starches 10.2 g - starches 25.9 g
Dietary Fibre 10.4 g 35% Dietary Fibre 7.4 g 25%
Sodium 366.9 mg 16% Sodium 504.9 mg 22%
Vitamin C 61.5 mg Vitamin C 69.5 mg
Vitamin A 412.4 µg Vitamin A 1400.3 µg
Calcium 40.8 mg Calcium 585.3 mg
Iron 1.2 mg Iron 6.1 mg

CRISPY TOFU CAESAR SALAD FALAFEL VEGAN WAFFLES

SERVING SIZE: AVERAGE QUANTITY % DAILY INTAKE SERVING SIZE: AVERAGE QUANTITY % DAILY INTAKE
1 SERVING PER SERVING 1 SERVING PER SERVING

Energy 2179.1 kJ 25% Energy 1281.8 kJ 15%

Protein 31.2 g 62% Protein 17.8 g 36%
Fat, total 27.9 g 40% Fat, total 11.9 g 17%
- saturated 5.1 g 21% - saturated 1.7 g 7%
Carbohydrate 36.9 g 14% Carbohydrate 28.7 g 11%
- sugars 5.2 g - sugars 3g
- lactose 0g - lactose 0g
- galactose 0g - galactose 0g
- starches 1.7 g - starches 4.7 g
Dietary Fibre 7.6 g 25% Dietary Fibre 4.5 g 15%
Sodium 274.7 mg 12% Sodium 300.9 mg 13%
Vitamin C 16.7 mg Vitamin C 0 mg
Vitamin A 854.7 µg Vitamin A 1.5 µg
Calcium 459.5 mg Calcium 45.3 mg
Iron 5.3 mg Iron 2 mg
Nutrition panel for waffle only

PLANT PERFORMANCE 34
 NUTRITIONAL INFORMATION
Percentage daily intakes are based on an average adult diet of 8700 kJ

SWEET PEANUTTY TEMPEH TRAY BAKE BANANA CREAM PIE SMOOTHIE BOWL
SERVING SIZE: AVERAGE QUANTITY % DAILY INTAKE SERVING SIZE: AVERAGE QUANTITY % DAILY INTAKE
1 SERVING PER SERVING 1 SERVING PER SERVING

Energy 2454.3 kJ 28% Energy 2325.9 kJ 27%

Protein 39.6 g 79% Protein 40.8 g 82%
Fat, total 31.2 g 45% Fat, total 13.4 g 19%
- saturated 6g 25% - saturated 1.4 g 6%
Carbohydrate 44.6 g 16% Carbohydrate 64.8 g 25%
- sugars 24 g - sugars 33.7 g
- lactose 0g - lactose 0g
- galactose 0g - galactose 0g
- starches 5.1 g - starches 24.5 g
Dietary Fibre 4.8 g 16% Dietary Fibre 12.6 g 42%
Sodium 423.7 mg 18% Sodium 318 mg 14%
Vitamin C 52.7 mg Vitamin C 53.1 mg
Vitamin A 3952.7 µg Vitamin A 122.9 µg
Calcium 263.9 mg Calcium 336.4 mg
Iron 6.3 mg Iron 5.8 mg
Nutrition panel excludes toppings

WHITE BEAN SHAKSHUKA BLACK RICE BOWL

SERVING SIZE: AVERAGE QUANTITY % DAILY INTAKE SERVING SIZE: AVERAGE QUANTITY % DAILY INTAKE
1 FULL RECIPE PER SERVING 1 SERVING PER SERVING

Energy 1464.6 kJ 17% Energy 2139.6 kJ 25%

Protein 30.7 g 61% Protein 29.5 g 59%
Fat, total 10.2 g 15% Fat, total 9.7 g 14%
- saturated 1.5 g 6% - saturated 1.2 g 5%
Carbohydrate 22.8 g 10% Carbohydrate 65.1 g 28%
- sugars 9g - sugars 15.6 g
- lactose 0g - lactose 0.2 g
- galactose 0g - galactose 0g
- starches 4.2 g - starches 5.9 g
Dietary Fibre 9.7 g 32% Dietary Fibre 21.1 g 70%
Sodium 451.3 mg 20% Sodium 459.4 mg 20%
Vitamin C 31.5 mg Vitamin C 172.1 mg
Vitamin A 687.6 µg Vitamin A 3872.5 µg
Calcium 268.4 mg Calcium 188.3 mg
Iron 7.4 mg Iron 5.7 mg

PLANT PERFORMANCE 35
 NUTRITIONAL INFORMATION
Percentage daily intakes are based on an average adult diet of 8700 kJ

GOLDEN COCONUT DAHL MUSHROOM KORMA

SERVING SIZE: AVERAGE QUANTITY % DAILY INTAKE SERVING SIZE: AVERAGE QUANTITY % DAILY INTAKE
1 SERVING PER SERVING 1 SERVING PER SERVING

Energy 1667.4 kJ 19% Energy 2299.2 kJ 26%

Protein 33.8 g 68% Protein 44 g 88%
Fat, total 13.2 g 19% Fat, total 28.8 g 41%
- saturated 3.1 g 13% - saturated 5.1 g 21%
Carbohydrate 32.4 g 14% Carbohydrate 26.6 g 12%
- sugars 6.1 g - sugars 10.2 g
- lactose 0g - lactose 0g
- galactose 0g - galactose 0g
- starches 22.6 g - starches 8.7 g
Dietary Fibre 10.3 g 34% Dietary Fibre 11.1 g 37%
Sodium 326.6 mg 14% Sodium 162.9 mg 7%
Vitamin C 11.9 mg Vitamin C 49.4 mg
Vitamin A 192.8 µg Vitamin A 117.1 µg
Calcium 208.5 mg Calcium 769.6 mg
Iron 6.5 mg Iron 7.9 mg

THE MEAL REPLACEMENT SHAKE SWEET POTATO TARTLETS

SERVING SIZE: AVERAGE QUANTITY % DAILY INTAKE SERVING SIZE: AVERAGE QUANTITY % DAILY INTAKE
1 FULL RECIPE PER SERVING 1 SERVING PER SERVING

Energy 2361 kJ 27% Energy 1300.7 kJ 15%

Protein 29.2 g 58% Protein 13.2 g 26%
Fat, total 21 g 30% Fat, total 14.5 g 21%
- saturated 2.6 g 11% - saturated 2.7 g 11%
Carbohydrate 49.9 g 22% Carbohydrate 30.4 g 11%
- sugars 32.7 g - sugars 23.1 g
- lactose 0g - lactose 0g
- galactose 0g - galactose 0g
- starches 7.5 g - starches 0.4 g
Dietary Fibre 19.2 g 64% Dietary Fibre 4.3 g 14%
Sodium 350 mg 15% Sodium 144.4 mg 6%
Vitamin C 17.9 mg Vitamin C 3.1 mg
Vitamin A 1115.4 µg Vitamin A 14.3 µg
Calcium 235.3 mg Calcium 159.6 mg
Iron 8.2 mg Iron 3 mg

PLANT PERFORMANCE 36
 NUTRITIONAL INFORMATION
Percentage daily intakes are based on an average adult diet of 8700 kJ

HOMEMADE SPORTS DRINK NUT BUTTER PROTEIN BARS

SERVING SIZE: AVERAGE QUANTITY % DAILY INTAKE SERVING SIZE: AVERAGE QUANTITY % DAILY INTAKE
1 SERVING PER SERVING 1 SERVING PER SERVING

Energy 548.1 kJ 6% Energy 1307 kJ 15%

Protein 0.5 g 1% Protein 15.5 g 31%
Fat, total 0.2 g 0% Fat, total 21.2 g 30%
- saturated 0g 0% - saturated 2.5 g 10%
Carbohydrate 35.3 g 12% Carbohydrate 9.7 g 4%
- sugars 26.4 g - sugars 8.3 g
- lactose 0g - lactose 0g
- galactose 0g - galactose 0g
- starches 0g - starches 0.2 g
Dietary Fibre 0.4 g 1% Dietary Fibre 3.2 g 11%
Sodium 301.3 g 3% Sodium 133.8 mg 6%
Vitamin C 41.8 mg Vitamin C 0.1 mg
Vitamin A 10.2 µg Vitamin A 4.8 µg
Calcium 52.5 mg Calcium 27.5 mg
Iron 0.1 mg Iron 3.1 mg

CHOCOLATE PROTEIN FROYO LEMON OAT PROTEIN COOKIES

SERVING SIZE: AVERAGE QUANTITY % DAILY INTAKE SERVING SIZE: AVERAGE QUANTITY % DAILY INTAKE
1 SERVING PER SERVING 1 SERVING PER SERVING

Energy 754 kJ 9% Energy 988.9 kJ 11%

Protein 21.8 g 44% Protein 8.8 g 18%
Fat, total 5.3 g 8% Fat, total 12.9 g 18%
- saturated 1.4 g 6% - saturated 3.8 g 16%
Carbohydrate 10.6 g 4% Carbohydrate 19.7 g 7%
- sugars 6.7 g - sugars 8.6 g
- lactose 0g - lactose 0g
- galactose 0g - galactose 0g
- starches 0g - starches 9.7 g
Dietary Fibre 3g 10% Dietary Fibre 3.1 g 10%
Sodium 241.2 mg 10% Sodium 91.3 mg 4%
Vitamin C 0.9 mg Vitamin C 0 mg
Vitamin A 22.5 µg Vitamin A 0 µg
Calcium 265 mg Calcium 96.1 mg
Iron 1.1 mg Iron 2 mg
Nutrition panel excludes toppings

PLANT PERFORMANCE 37
 NUTRITIONAL INFORMATION
Percentage daily intakes are based on an average adult diet of 8700 kJ

BEETROOT PRE-WORKOUT
SERVING SIZE: AVERAGE QUANTITY % DAILY INTAKE
1 FULL RECIPE PER SERVING

Energy 1007.2 kJ 12%

Protein 16.4 g 33%
Fat, total 3.3 g 5%
- saturated 1g 4%
Carbohydrate 28 g 14%
- sugars 22.7 g
- lactose 0g
- galactose 0g
- starches 1.3 g
Dietary Fibre 14.5 g 48%
Sodium 338.1 g 15%
Vitamin C 14.3 mg
Vitamin A 23.8 µg
Calcium 115.3 mg
Iron 4.6 mg

COPYRIGHT NOTICE
© SIMON HILL 2021. PUBLISHED BY THE PROOF PTY LTD
All rights reserved. Without limiting the rights under copyright reserved above,
no part of this publication may be reproduced, stored in or introduced into a database
and retrieval system or transmitted in any form or any means (electronic, mechanical,
photocopying, recording or otherwise) without the prior written permission of both the
owner of copyright and the above publishers.

PLANT PERFORMANCE 38
 ADDITIONAL
RESOURCES

PLANT PERFORMANCE 39
 ADDITIONAL RESOURCES TO SUPPORT
THE PROOF IS IN THE PLANTS

SUPPLEMENT GUIDE

Everyday and performance

supplements supported by
science that you may want to
consider to compliment your
plant-based diet.

TRACKING YOUR PROGRESS THE PROOF FOOD AND OIL PYRAMIDS

Tools to help you track your A colour copy of The Proof

progress as you adopt a food and oil pyramids.
plant-based approach.

BLOOD TEST GUIDE

The laboratory tests you should consider

speaking to your doctor about to
objectively monitor your health status.

TWO WEEK MEAL PLAN 40

 TWO WEEK MEAL PLAN
Experience the benefits
of eating more plants.

WHAT’S INSIDE?
• Simple, delicious and
nutritionally-balanced recipes
created by a nutritionist A ZERO-COST
RESOURCE
• Daily breakfast, lunch, snack and
dessert recipes for 2 weeks
• Shopping list for easy preparation
• Complete nutritional breakdown GET YOUR COPY
for each recipe

PLANT PERFORMANCE 41
 KEEP UP
TO DATE

PLANT PERFORMANCE 42
 SUBSCRIBE ON YOUTUBE

Keep up to date on all the

latest episodes and get
exclusive access to added
visuals, studies and more on
The Proof YouTube Channel.
SUBSCRIBE

PLANT PERFORMANCE 43
 LET’S CONTINUE THE CONVERSATION
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SPECIAL THANKS TO...

CREATIVE DIRECTION AND GRAPHIC DESIGN: THE PROOF IS IN THE PLANTS FRONT COVER IMAGE:
Chloe Gordon @[Link] Styled and shot by Alison Buchanan

FOOD PHOTOGRAPHY AND STYLING: PHOTO CHEF:

Sally O’Neil @thefitfoodieblog Sarah Mayoh @msmayohnaise

PERSONAL PHOTOGRAPHY: SEITAN RECIPE

Charles Grant @charlesgrant_ Jeremy Butler @bar_night

Zac Heath @zacheath

PLANT PERFORMANCE 44
[Link]