TOFU LETTUCE WRAPS

4 SERVINGS | 15 MINUTES

MACROS

carbs - 19g | fiber - 2g | fat - 8g | protein - 12g

INGREDIENTS

3 tablespoons hoisin sauce

3 tablespoons gluten-free soy sauce

2 tablespoons rice vinegar

1 teaspoon sesame oil

2 teaspoons olive oil

1 (12–14-ounce) package extra-firm tofu (do not use silken)

8 ounces baby bella (crimini) mushrooms, finely chopped

1 (8-ounce) can water chestnuts, drained and finely chopped

2 cloves garlic, minced

2 teaspoons freshly grated ginger

¼ teaspoons red pepper flakes, optional

4 green onions, thinly sliced, divided

8 large inner leaves romaine lettuce (from a romaine heart) or butter lettuce leaves

INSTRUCTIONS

STIR together the hoisin, soy sauce, rice vinegar, and sesame oil in a small bowl. Set aside.

PRESS the tofu between paper towels to squeeze out as much liquid as possible. Refresh the paper towels and press again. 

HEAT oil in a large nonstick skillet over medium-high heat. Once oil is hot, crumble in the tofu, breaking it into very small pieces as it cooks. Continue cooking for 5 minutes, then add the diced mushrooms. Continue cooking until any remaining tofu liquid cooks off and the tofu starts to turn golden, about 3 minutes more. Stir in the water chestnuts, garlic, ginger, red pepper flakes, and half of the green onions and cook until fragrant, about 30 seconds more.

POUR the sauce over the top of the tofu mixture and stir to coat. Cook just until the sauce is warmed through, 30–60 seconds.

SPOON the tofu mixture into individual lettuce leaves. Top with remaining green onions, grated carrots, and additional red pepper flakes as desired. 

ENJOY!

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CITRUS LIME TOFU SALAD

6 SERVINGS | PREP 20 MINUTES | TOTAL 90 MINUTES

*MARINATE TOFU AHEAD OF TIME

MACROS 

carbs - 31g | fiber - 8g | fat - 38g | protein - 20g

INGREDIENTS

2 cups mixed greens

1 tablespoon pumpkin seeds

Roasted Tofu:

2 (14-ounce) packages extra-firm, water-packed tofu, drained

⅔ cup gluten-free soy sauce

⅔ cup lime juice

6 tablespoons toasted sesame oil

Roasted Vegetables: 

3 cups cubed butternut squash (1-inch pieces)

3 tablespoons extra virgin olive oil, divided

4 cups broccoli florets

2 red bell peppers, cut into squares

1 large red onion, cut into bite-size chunks

2 teaspoons Italian seasoning

1 teaspoon coarse kosher salt

¼ teaspoon pepper

1 tablespoon balsamic vinegar

Citrus Lime Vinaigrette:

¼ cup olive oil

¼ cup lime juice

¼ cup orange juice

2 teaspoons minced fresh jalapeño pepper

¼ cup chopped fresh cilantro

¼ teaspoon salt

⅛ teaspoon ground black pepper

INSTRUCTIONS

Roasted Tofu:

PAT tofu dry and cut into ½–¾-inch cubes. Combine soy sauce, lime juice, and oil in a medium bowl or large sealable plastic bag. Add the tofu and gently toss to combine. Marinate in the refrigerator for 1 hour or up to 4 hours, gently stirring once or twice. 

PREHEAT oven to 450°F. 

REMOVE tofu from marinade with a slotted spoon (discard marinade). Spread out on 2 large baking sheets, making sure the pieces are not touching. 

ROAST, gently turning halfway through, until golden brown, about 20 minutes. 

Roasted Vegetables:

PREHEAT oven to 425°F.

TOSS squash and 1 tablespoon oil in a large bowl. Spread out on a baking sheet. Roast for 10 minutes.

MEANWHILE, toss broccoli, bell peppers, onion, Italian seasoning, salt, and pepper in the bowl until the vegetables are evenly coated.

ADD squash to vegetables in the bowl. Toss to combine. Spread the vegetables out on 2 baking sheets, dividing evenly. Roast, stirring once or twice, until vegetables are tender and browned in spots, 17–20 minutes. 

DRIZZLE with vinegar.

Citrus Lime Vinaigrette:

COMBINE all dressing ingredients in a screw-top jar. Cover and shake well.

For entire Salad:

ARRANGE greens, veggies, tofu, and pumpkin seeds in a 6-cup sealable container or bowl. 

DRIZZLE vinaigrette over salad just before serving.

MAKE AHEAD: refrigerate salad and dressing separately for up to 5 days. Add dressing just before serving.

ENJOY!

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GREEK SALAD WITH TOFU FETA CHEESE

4 SERVINGS | 10 MINUTES (2 HOURS EXTRA IF TOFU FETA CHEESE ISN’T PREPPED)

MACROS

carbs - 16g | fiber - 4g | fat - 22g | protein - 9g 

INGREDIENTS

Salad: 

½ red onion, sliced thin

1 cucumber, sliced

1 green pepper, chopped

4 tomatoes, chopped

12 ounces black olives, chopped

1 tablespoon dried oregano

Vegan Tofu Feta Cheese (recipe below)

Extra virgin olive oil

Salt and pepper (to taste)

Vegan Tofu Feta Cheese:

9.7 ounces firm tofu (about ¾ of a block)

¼ cup lemon juice 

½ cup water

½ cup apple cider vinegar 

1 tablespoon dried oregano

INSTRUCTIONS

Salad:

TOSS all ingredients together with desired amount of extra virgin olive oil, salt, and pepper, until well mixed.

ENJOY!

To make Vegan Tofu Feta Cheese:

PRESS the tofu to drain excess water, pat, and let sit to dry. (To drain tofu, place it on some paper towels on a plate. Place another layer of paper towels on top, then another plate or cutting board on top of that. Put some heavy books or cans on top to weigh it down. Drain the water from the plate every 30 minutes or so until water is pressed out.)

CUT the tofu into cubes.

MIX the lemon juice, water, apple cider vinegar, and oregano in a bowl and add the tofu.

COVER and refrigerate for at least 2 hours. It will taste even better 2 or 3 days later so prepare ahead of time for best flavor.

Vegan to Meat Tip: Swap out the tofu for chicken, turkey, fish, or red meat! 

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CHICKPEA SCRAMBLE BREAKFAST BOWL

2 SERVINGS | 10 MINUTES

MACROS

carbs - 62g | fiber - 25g | fat - 23g | protein - 21g

INGREDIENTS

Scramble:

1 (15-ounce) can chickpeas, some liquid reserved

½ teaspoon turmeric

½ teaspoon salt

½ teaspoon pepper

¼ cup diced white onion 

2 cloves garlic, minced

drizzle of extra virgin olive oil

Bowl:

Mixed greens

Handful of parsley, minced

Handful of cilantro, minced

Avocado

INSTRUCTIONS

Chickpea Scramble:

POUR chickpeas into a bowl with a little bit of the water from the can. Mash chickpeas slightly with a fork, leaving some whole. Mix in turmeric, salt, and pepper until evenly combined.  

MINCE the garlic and dice the onion. 

HEAT a pan over medium heat with a drizzle of olive oil. Sauté the onions until they are soft, then add the garlic and continue sautéing until garlic is fragrant—about a minute or so. Be careful not to let the garlic brown!

ADD mashed chickpeas when onions and garlic are done and sauté for about five more minutes.  

Breakfast Bowls:

ASSEMBLE the breakfast bowls: add some mixed greens to the bowls and top with the chickpea scramble. 

SPRINKLE with minced cilantro and parsley. 

SERVE with avocado slices.  

ENJOY!

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Can Vegans do the FASTer Way to Fat Loss?

You love your vegan lifestyle, but you’d really like to try the FASTer Way lifestyle. Good news, you don’t have to choose—you can do both! A plant-based lifestyle fits seamlessly with the FASTer Way because we’re all about real health and true wellness (and all the whole foods you can eat!).

Each aspect of the program is totally compatible with plant-based whole foods. But if you’re still not sure what that looks like, let’s break it down!

Intermittent Fasting

Intermittent Fasting is the cornerstone of our program and a vegan diet isn’t impacted by this in any way. This type of eating schedule simply tells you WHEN to eat, not WHAT to eat each day. What you choose to eat is totally up to you!

Carb Cycling

Carb Cycling is 100% possible when you eat a vegan diet, you simply have to be intentional about your low carb days because, if you’re like most vegans, a good deal of your protein typically comes from sources that also contain moderate to high carbs. Based on our many vegan clients and coaches living the FASTer Way, we know it can be simple and effective to carb cycle.

Whole Foods / Macros

This one is easy—you’re probably already eating a whole-food diet if you’re plant-based! We firmly believe that real health is achieved when we consume a healthy diet full of vibrant, flavorful, mostly unprocessed foods, and we’re pretty sure you believe that too. Eating balanced macros is still important because the body still wants those ideal ratios no matter where you’re getting the carbs, fat, and protein.

Workouts

Strength training and HIIT workouts won’t be affected by a vegan diet. Again, as long as you’re fueling properly with balanced macros, you’ll see the same gains and progress!

Best of All!

Due to popular demand, we now offer VEGAN MEAL PLANS to our VIP membership clients! This has been a really fantastic addition to our traditional meal plans and we’re thrilled with the great response. This meal plan makes it easier than ever to prepare balanced, nutritious, simple meals the whole family will love.

Not only that, we’ve created a small group in our VIP Membership specifically for vegans and vegetarians. This gives you a super supportive community of other women traveling the same nutritional road as you.

If you’re ready to jump into the FASTer Way (now that you know it won’t get in the way of eating vegan!), then be sure to join us for our next round. We can’t wait to see you there!