WWW.2SHAREMYJOY.

COM

18 HIGH PROTEIN

VEGAN RECIPES
Nutrient packed | Easy | Whole Foods

BY LISA GOODWIN
 EASY BREAKFAST BOWL

TIME: 10 MINUTES
SERVES: 1

NUTRITION INFO PER SERVING

CALORIES: 580
FIBER: 19 g
PROTEIN: 23 g
FAT: 25 g
CARBS: 72 g

HIGH IN: Omega 3, vitamin B, E, K, calcium, iron,

magnesium, zinc.

INGREDIENTS INSTRUCTIONS

3/4 cup oats 1. Mix everything in a bowl.

1 cup mixed berries (frozen) 2. You can make the breakfast
3/4 cup soy milk (unsweetened) bowl ahead of time and store in
20 almonds, raw the fridge (overnight oats) or
1 tbsp. flaxseed (milled) simply prepare in the morning.
1 tbsp. chia seeds 3. To prepare in the morning, cook
the oats in a small pot (or
microwave) and bring to a
simmer for a few minutes to
make the oats creamier.

© 2021 LISA GOODWIN

 CARROT CAKE OATS

TIME: 10 MINUTES
SERVES: 1

NUTRITION INFO PER SERVING

CALORIES: 560
FIBER: 16 g
PROTEIN: 20 g
FAT: 19 g
CARBS: 82 g

HIGH IN: Omega 3, vitamin A, K, B, calcium, iron,

magnesium, zinc.

INGREDIENTS INSTRUCTIONS

3/4 cup whole oats 1. Combine and stir all ingredients

1/2 cup shredded carrots (6 and let sit in the fridge
baby carrots) overnight. You might have to
1 tbsp. chia seeds add more liquid next morning if
1 tbsp. chopped walnuts the mix seems too dry.
1/3 tsp. cinnamon 2. Alternatively, add all ingredients
1 cup soy milk into a small pot and heat for 3-5
2 tsp. maple syrup (optional, minutes. Stir occasionally.
omit if you don't want it sweet) 3. If you can't find shredded
1/4 tsp. vanilla extract carrots, just put the whole
2 dashes nutmeg carrots into a food processor
1 Brazil nut (optional for added and pulse a few times.
selenium)

© 2021 LISA GOODWIN

 PB CHOCOLATE OATS

TIME: 10 MINUTES
SERVES: 1

NUTRITION INFO PER SERVING

CALORIES: 630
FIBER: 18 g
PROTEIN: 21 g
FAT: 24 g
CARBS: 95 g

HIGH IN: Omega 3, vitamin B,E, calcium, iron,

magnesium, potassium, zinc.

INGREDIENTS INSTRUCTIONS

1 cup oats 1. Combine everything in a bowl

1 cup almond milk and mix thoroughly. You can
1 tbsp. peanut butter heat this mix up for 2-3 minutes
1 tbsp. ground flax seeds and it will thicken.
1 banana 2. You can also prep this the night
1 Brazil nut before and leave in the fridge
2 tbsp. cocoa powder overnight. Then add more milk
maple syrup (optional) in the morning if the oats are
too thick.
3. Note that this is not sweetened.
If you like you can add some
maple syrup.

© 2021 LISA GOODWIN

 GREEN PROTEIN SMOOTHIE

TIME: 5 MINUTES
SERVES: 1

NUTRITION INFO PER SERVING

CALORIES: 455
FIBER: 17 g
PROTEIN: 25 g
FAT: 15.6 g
CARBS: 62 g

HIGH IN: Omega 3, vitamin B, A, K, calcium, iron,

magnesium, potassium, zinc.

INGREDIENTS INSTRUCTIONS

1 banana 1. Simply add all ingredients into a

1 cup spinach (fresh baby) blender and mix until smooth.
2 T hemp seeds 2. You can also leave out the date
1.25 cup soy milk if you don't want to sweeten
(unsweetened, original) the smoothie.
1/2 cup black beans (rinsed) 3. You can get whole dates or
1 dried date (stone removed) dried date junks. Make sure to
remove the stone

© 2021 LISA GOODWIN

 MUSCLE SMOOTHIE

TIME: 5 MINUTES
SERVES: 1

NUTRITION INFO PER SERVING

CALORIES: 947
FIBER: 34 g
PROTEIN: 37.5 g
FAT: 28.4 g
CARBS: 154 g

HIGH IN: Omega 3, vitamin B, A, K, calcium, iron,

magnesium, potassium, zinc.

INGREDIENTS INSTRUCTIONS

2 bananas 1. Simply add all ingredients into a

1 cup soy or other vegan milk blender and mix until smooth.
2 cups fresh spinach (fresh 2. You can also leave out the date
gives the smoothie a better if you don't want to sweeten
taste) the smoothie.
2-3 dashes turmeric 3. You can get whole dates or
a dash black pepper dried date junks. Make sure to
3 tbsp. chia seeds (or hemp, or remove the stone.
flax) 4. Drink this smoothie slowly.
1 tbsp. peanut butter 5. Increase sweetnes by adding
1/2 cup chickpeas or 4 tbsp. more dates.
(you won't taste these) 6. Add water to blend if
1 oz. or 2 tbsp. chopped dried necessary.
dates (or one whole pitted
medjool date)

© 2021 LISA GOODWIN

 SPINACH POTATO TACOS

TIME: 30 MINUTES
SERVES: 4

NUTRITION INFO PER SERVING

CALORIES: 607
FIBER: 17.5 g
PROTEIN: 20.5 g
FAT: 15.7 g
CARBS: 104 g

HIGH IN: Vitamin B, C, K, calcium, iron,

magnesium, potassium, selenium, zinc.

INGREDIENTS INSTRUCTIONS
1. Add 3/4 cup of cooking water to a large pan and set
to medium-high. Cut the potatoes into small cubes
1/4 cup tahini and add to the pan. You don't have to peel them,
unless you prefer them peeled. Close the pan with a
1/2 lemon (juice)
lid but make sure they don't boil over. The smaller
1 tsp. salt you cut the cubes the faster the potatoes cook.
2. Dice the onions and add them with the potatoes into
1/2 tsp. garlic powder the large pan. Rinse and drain the kidney beans and
3-4 tbsp. water add them to the pot. Let everything steam on
medium until the potatoes are soft.
8 tortillas (7 or 8 inch, whole 3. The potatoes should be done within 15 to 20
wheat) minutes. Then you can stir in the spinach until wilted.
4. While the potatoes are cooking, prepare the tahini-
4 oz. spinach, fresh lemon dressing. For that, add the tahini, lemon juice,
1/2 onion, diced salt, garlic, and water into a small bowl and blend
together with a spoon or a fork. You can add more
4 potatoes, cubed (peeled) water if desired to thin out the sauce.
1 can kidney beans, rinsed 5. Split the spinach potato mix and the sauce into 4
equal servings. Then spread one serving of each over
the 2 tortillas. All in all you want to fill 8 tortillas with
the mix.
6. If you store the sauce in the fridge it might thicken.
You can simply add a bit of water, stir, then serve.

© 2021 LISA GOODWIN

 THAI NOODLE SOUP

TIME: 20 MINUTES
SERVES: 4

NUTRITION INFO PER SERVING

CALORIES: 525
FIBER: 14 g
PROTEIN: 25 g
FAT: 7.7 g
CARBS: 93 g

HIGH IN: Vitamin B, iron, magnesium, potassium,

zinc.

INGREDIENTS INSTRUCTIONS
1 can coconut milk, full fat 1. Add all ingredients to a large pot
1 bundle cilantro (leaves) and set the heat to high. Add a lid
1/2 onion, chopped to the pot.
2 cloves garlic, pressed 2. You can add boiling water from a
2 cups vegetable stock water cooker to speed up the
6 cups water cooking process.
3 tsp. soy sauce, low sodium 3. Once the soup starts boiling,
2 cans great northern beans reduce the heat to medium and
1 cup frozen peas let simmer for about 10 minutes.
16 oz. (2 boxes) sliced 4. Stir occasionally.
mushrooms 5. Add more water and spices if
1 lime, juice desired.
7-8 oz. brown rice noodles (or 4
oz. edamame spaghetti)
3 tsp. fresh ginger root, ground
(or 1 tsp dried ginger powder)
1 tsp. salt

© 2021 LISA GOODWIN

 BLACK BEAN QUINOA CHILI

TIME: 20 MINUTES
SERVES: 4

NUTRITION INFO PER SERVING

CALORIES: 455
FIBER: 19.7 g
PROTEIN: 22.2 g
FAT: 9 g
CARBS: 74 g

HIGH IN: Vitamin B, C, iron, magnesium,

potassium, zinc.

INGREDIENTS INSTRUCTIONS
3 can black beans, drained and 1. Add the diced tomatoes to a large pot
and set on high heat. Add 3/4 cup water
rinsed
to a water boiler and add to pot when
3/4 cup water (or more if water is boiling.
desired) 2. Rinse the quinoa under water, add it to
28 oz. can diced tomatoes (low the pot, mix it together, and cover the
pot with a lid.
sodium)
3. Remove the core from the bell peppers,
1/2 cup dry quinoa wash, and cut into cubes. Then add them
3 green bell peppers, washed to the pot. Stir everything to combine.
and cubed 4. Now add the rinsed beans and spices. Stir
the mixture and cover with lid. Set the
1 tsp. onion powder
heat to medium high and let everything
2 tsp. cumin powder simmer for 5-10 minutes. Add more
1 tsp. paprika powder water if desired. Stir occasionally.
1 avocado to top 5. While it cooks, dice the avocado and split
into 4 servings.
optional: 1/2 t chili powder
6. Once the chili is done, split everything
optional: salt to taste into 4 even servings and top with
avocado. ENJOY!

© 2021 LISA GOODWIN

 TOFU BOLOGNESE PASTA

TIME: 30 MINUTES
SERVES: 4

NUTRITION INFO PER SERVING

CALORIES: 450
FIBER: 12.3 g
PROTEIN: 29.4 g
FAT: 8 g
CARBS: 76 g

HIGH IN: Vitamin B, C, E, K, calcium, iron,

magnesium, potassium, zinc.

INGREDIENTS INSTRUCTIONS
2 bundles asparagus 1. Preheat oven to 375 F.
2. Take pieces of the firm tofu, squeeze the
3 tsp. soy sauce (sodium
water out with your hand, then crumble it
reduced) into a bowl.
1 tsp. garlic powder 3. Add the soy sauce and the garlic powder on
the crumbles and mix. Then spread them
16 oz. firm tofu
over a baking sheet and bake for 20-30
2 cloves garlic, pressed minutes. They should be a little bit hard on
1/2 onion, diced the outside but still soft on the inside. You
2 tsp. Italian seasoning can leave them longer if you want them more
crisp.
30 oz. tomato sauce 4. While they are baking prepare the pasta
3 tsp. tomato paste according to the package.
10 oz. whole wheat (or 5. Steam the asparagus (or other veggie) in 1/2
cup water until soft.
lentil/chickpea) pasta (less or
6. Take a larger sauce pan and add 1/4 cup
more is fine) water. Add the pressed garlic and diced onion
and steam for a few minutes. Then add
tomato sauce, herbs, tomato paste, and the
tofu grounds (when they are ready).
7. Split everything into 4 equal serving sized
and serve.

© 2021 LISA GOODWIN

 CAULIFLOWER STEW

TIME: 30 MINUTES
SERVES: 4

NUTRITION INFO PER SERVING

CALORIES: 380
FIBER: 18 g
PROTEIN: 20.4 g
FAT: 1.4 g
CARBS: 77 g

HIGH IN: Vitamin B, C, E, K, calcium, iron,

magnesium, potassium, zinc.

INGREDIENTS INSTRUCTIONS
3 medium potatoes, cubed 1. Wash, cut, and prepare all the
3 green bell pepper, cubed vegetables. Then throw them
1 head cauliflower, cubed into one pot or your instant pot.
1 onion, diced 2. Add the rest of all ingredients. If
2 cans great northern beans (3 you cook on the stove (one pot)
cups cooked), rinsed set heat to medium and cook for
3 cups water 10-15 minutes until potatoes are
2 tbsp. paprika powder soft. If you use the instant pot
1 tsp. salt set it to stew, high, 5 minutes
1 tsp. vegetable stock powder and seal the valve.
2 dashes chili powder 3. Each serving is about 2-3 cups.

© 2021 LISA GOODWIN

 FAJITA RICE BOWL

TIME: 30 MINUTES
SERVES: 4

NUTRITION INFO PER SERVING

CALORIES: 460
FIBER: 14.4 g
PROTEIN: 21.4 g
FAT: 4.5 g
CARBS: 92.2 g

HIGH IN: Vitamin B, C, K, iron, potassium, zinc.

INGREDIENTS INSTRUCTIONS
1.5 cups brown basmati rice, 1. Prepare rice according to
dry (or white rice) package.
2 zucchini cut in half and sliced 2. Pour 1/4 cup water to a large
1 box (8oz) mushrooms, sliced pan and all the veggies. Put the
3 green bell peppers, sliced in lid on top and let steam on
strips medium heat until soft.
2 cans kidney beans, drained 3. Drain remaining water, add the
and rinsed seasoning and lime juice and stir.
1/2 onion, sliced 4. Use about 1 cup cooked rice (or
juice of 1 lime 1/4th of the rice) and top with
1 tsp chili powder 1/4 of the fajita veggie mix. You
1/2 tsp paprika powder can top your bowl with
1 tsp cumin guacamole if you like.
1 tsp salt
optional: guacamole to top (not
included in nutrition info)

© 2021 LISA GOODWIN

 ONE POT PASTA ZUCCHINI

TIME: 30 MINUTES
SERVES: 4

NUTRITION INFO PER SERVING

CALORIES: 530
FIBER: 17.8 g
PROTEIN: 27.8 g
FAT: 2.3 g
CARBS: 104.6 g

HIGH IN: Vitamin B, C, E, K, iron, magnesium,

potassium, zinc.

INGREDIENTS INSTRUCTIONS
8 oz. dry penne pasta (whole 1. Add 1/4 cup water to a large
wheat) pan and add the diced onions
1/4 cup water and garlic. Water fry for about
1/4 onion diced 3-5 minutes.
3 cloves garlic, pressed 2. Then add all other ingredients
1 tbsp. basil
to the pot and let cook until
1 tbsp. oregano
the pasta is soft (about 20
3 zucchinis, cubed
minutes).
2 cans great northern beans,
drained and rinsed
3. Make sure to stir frequently.
2 x 28 oz. cans diced tomatoes 4. You can add mores seasoning
salt and pepper to taste if you like.

© 2021 LISA GOODWIN

 BEAN BURGERS

TIME: 40 MINUTES
SERVES: 4 (8 patties)

NUTRITION INFO PER SERVING

CALORIES: 500
FIBER: 21.7 g
PROTEIN: 26.4 g
FAT: 5.7 g
CARBS: 87 g

HIGH IN: Vitamin B, iron, magnesium, potassium,

zinc.

INGREDIENTS INSTRUCTIONS
1 box (8oz) mushrooms 1. Preheat oven to 400F.
2. Add one cup of oats into a blender or food
1 cup oats
processor and grind into powder. Move
2 cans black beans, rinsed powder into a larger mixing bowl.
1/2 tsp. garlic powder 3. Now add mushrooms, onion, and beans in
1/4 medium onion the food processor and chop until
small/almost creamy.
1 tsp. paprika powder 4. Combine all ingredients in the mixing bowl
3 tsp. soy sauce (sodium and divide mixture into 8 batches. You can
reduced) press the mass down into the bowl then
slice it into 8 pieces like a cake.
1 tsp. flax seed (ground)
5. Roll each batch into a ball then press down
8 (whole wheat) buns on a baking sheet into a burger patty. It
toppings (nutrition info is with should be the size of your burger buns or a
whole wheat buns but without bit larger.
6. Leave the patties in the oven for 30-35
toppings) minutes but make sure to flip them after
about 15 minutes. The burgers will be crisp
on the edges but soft inside. You can adjust
the baking time to your desire.
7. Serve on a whole wheat bun and add your
favorite toppings.

© 2021 LISA GOODWIN

 CREAMY LEMON PASTA

TIME: 30 MINUTES
SERVES: 4

NUTRITION INFO PER SERVING

CALORIES: 497
FIBER: 9.8 g
PROTEIN: 24.3 g
FAT: 12.9 g
CARBS: 78.6 g

HIGH IN: Vitamin B, C, K, calcium, iron,

magnesium, zinc.

INGREDIENTS INSTRUCTIONS
12 oz. dry whole wheat farfalle 1. Cover the cashews in warm water and soak
for at least 10-15 minutes, then drain.
pasta (or any other)
2. Cook the pasta according to the package,
1 bunch asparagus, cut up (ends then drain.
removed) 3. Steam the asparagus, zucchini and onion in a
3 zucchini, cubed large pan with about 1/2 cup of water until
soft (10 minutes), then drain.
1/2 small onion, diced 4. To make the sauce, grind off some of the
2 cloves garlic (washed) lemon peel, then squeeze out the
1 lemon, zest and juice juice. Add both (peel and juice) into a
blender together with the drained tofu,
8 oz. tofu (any works)
drained cashews, garlic, salt, and pepper,
1/2 cup cashews (soaked in and blend until creamy.
warm water for 10 minutes) 5. Add more water to the blender if the
2 tsp. rosemary (dried) ingredients don't blend into a cream.
6. Mix all ingredients together in the large pan
1 tsp. salt and heat up.
pepper to taste

© 2021 LISA GOODWIN

 PB STIR FRY

TIME: 30 MINUTES
SERVES: 4

NUTRITION INFO PER SERVING

CALORIES: 640
FIBER: 18.3 g
PROTEIN: 30.2 g
FAT: 17.5 g
CARBS: 98.6 g

HIGH IN: Vitamin A, B, C, K, calcium, iron,

magnesium, potassium, zinc.

INGREDIENTS INSTRUCTIONS
6 heaping tablespoons peanut butter 1. Cook the rice according to the package
(unsweetened, unsalted) instruction.
1 tbsp. apple cider vinegar 2. Cut and wash the vegetables.
1 tbsp. sriracha 3. Add beans, broccoli, spring onion, and
3 cloves garlic, pressed bell pepper to a large pan with 1/2 cup
4 tbsp. soy sauce (sodium reduced) of water and set on medium heat to
2 tbsp. ground fresh ginger steam (with a lid).
4. Once the veggies are soft (15 minutes)
1/4 to 1/2 cup warm water
you can drain the water and add the
1 tbsp. maple syrup
peanut sauce.
24 oz. broccoli
5. For the peanut sauce add peanut
3 red (or orange/yellow) bell pepper
butter, apple cider vinegar, maple
1 bundle green onion
syrup, sriracha, ginger, soy sauce, garlic,
2 cans white beans, rinsed (or 3 cups and warm water to a bowl and stir. Add
cooked) more water if desired.
1 cup dry brown rice 6. Coat the veggies with the peanut sauce
optional: turmeric powder and black and serve over rice. Split rice and
pepper vegetable stir fry mix equally into 4
servings.

© 2021 LISA GOODWIN

 TACO ELBOW PASTA

TIME: 20 MINUTES
SERVES: 4

NUTRITION INFO PER SERVING

CALORIES: 543
FIBER: 24.5 g
PROTEIN: 23.3 g
FAT: 3.7 g
CARBS: 105.4 g

HIGH IN: Vitamin B, C, iron, magnesium,

potassium, zinc.

INGREDIENTS INSTRUCTIONS
3 cups dry elbow pasta (whole 1. Add all ingredients to one large pot, add
wheat) a lid, and set the stove to medium-high
3 cups water heat.
2 cans black beans (rinsed) 2. Let this meal simmer for about 15
3 green bell peppers, cubed minutes with lid, stirring occasionally.
4 tomatoes, cubed 3. Remove the lid and let the rest of the
Taco seasoning water absorb for about 5 more minutes
on low heat (still stirring occasionally)
1/2 tsp. chili powder
4. Split meal into 4 equal servings if
1 tsp. salt
desired for meal prep. Tops with
1 tsp. onion powder
avocado (nutrition not included)
1/2 tsp. garlic powder
5. To make this in the instant pot, add all
1/2 tsp. dried oregano
ingredients and set on stew - high - 5
1 tsp. paprika powder minutes (closed valve).
1 tsp. cumin
1/4 ts.p pepper
optional: red pepper flakes
Optional topping: avocado (not
included in nutrition info)

© 2021 LISA GOODWIN

 TOFU TOMATO SPAGHETTI

TIME: 30 MINUTES
SERVES: 4

NUTRITION INFO PER SERVING

CALORIES: 453
FIBER: 11.7 g
PROTEIN: 27.9 g
FAT: 12.5 g
CARBS: 69.6 g

HIGH IN: Vitamin B, C, K, iron, magnesium,

potassium, zinc.

INGREDIENTS INSTRUCTIONS
1/2 cup cashews, soaked for 10 1. Soak the cashews for 10 minutes in
minutes water.
8 oz. firm tofu 2. Cook the pasta according to package.
2 clove garlic Before you add the spaghetti in the
16 oz. tomato sauce pot, break the strings in half so you
1/4 medium onion, chopped can mix it better later.
1 tsp. basil, dried 3. Add tomato sauce, garlic, cashews,
1 tsp. oregano, dried tofu, tomato sauce, and 1/2 cup
8 oz. dry whole wheat spaghetti water into a blender and mix until
32 oz. sliced mushrooms creamy.
1 pint cherry tomatoes, halved 4. Sauté the onions and mushrooms in
salt and pepper optional 1/4 cup water for 5 minutes, then
drain the water.
5. In the meantime, cut the cherry
tomatoes in half then add to pot. Add
the rest of the ingredients.
6. Mix well and heat everything
thoroughly. Enjoy!

© 2021 LISA GOODWIN