We’re celebrating chipotle this week! Though, if you’re not a spice fan, you can actually omit it and double down on the red bell peppers.

One chipotle sauce, two recipes: Chipotle Breakfast Sandwiches, then Southwest Chickpeas with the same base sauce but with three additional add-ins to make it bigger and a little creamier. Don’t worry I explain exactly how to do that in the Step By Step Guide.

Then this weeks snacky snack is savoury and incredibly simple to make but hopefully something you’ve never thought to do before and that’s homemade protein chips!

If you choose to make all 4 recipes the total daily macros for one serving of each recipe is: 1495 cals - 43g fat - 165g carbs - 112g protein - 28g fibre.

MEAL PLAN/RECIPES

Breakfast: Chipotle “Egg” Sandwiches

486 cals | 14g fat | 58g carbs | 32g protein | 6g fiber

Lunch: Southwest Chickpeas

434 cals | 10g fat | 62g carbs | 24g protein | 16g fiber

Dinner: Maple Mustard Bowls

347 cals | 11g fat | 25g carbs | 37g protein | 4g fiber

Snack: Protein Chips

228 cals | 8g fat | 20g carbs | 19g protein | 2g fiber

MEAL PREP STEP BY STEP GUIDE

Follow this step by step to make the entire meal plan.

1. Wash all your produce: yams, salad greens, corn, cilantro, red onion, red bell pepper and lemons and limes if using fresh. My produce washing method: 1 tsp baking soda to every 2 cups water, mix, and soak produce for 15 minutes before draining and rinsing well.

2. Preheat the oven to 350 F and prepare a small baking tray for Tofu “Eggs”, one large baking tray for yams and cubed fava tofu for the Maple Mustard Bowls and one medium to large baking tray for Protein Chips.

3. Then head to the Chipotle Breakfast Sandwiches and make the Tofu “Eggs”, steps 1-4.

4. Once Tofu Eggs are in the oven, head to the Maple Mustard Bowls and prepare the tofu and yams to bake, steps 1-4.

5. Next, get your last oven recipe ready and prepare the Protein Chips from start to finish.

6. Now you can head back to the Chipotle Breakfast Sandwiches and make the Chipotle Sauce but DOUBLE it. This sauce will be the base for both the Breakfast Sandwich and the Southwest Chickpeas. Make the entire double batch adding these ingredients into a blender: 100g chipotle peppers in adobo, 1 red bell pepper, seeded (120g), ½ bunch fresh cilantro (30g), 2 cloves garlic (10g), 2 tbsp lime juice (30g), 1 tbsp maple syrup (20g), ½ tsp cumin powder (1g), ½ tsp black pepper (1g), and ¼ tsp salt (1.5g). Blending until smooth.

7. Remove HALF the Chipotle Sauce and set aside for the Breakfast Sandwiches, then add to the blender with the remaining 1/2 Chipotle Sauce: ¼ cup nutritional yeast (32g), ¼ cup hemp seeds (40g), and ¼ cup soy milk (60g), blending until super smooth. This is the dressing for your Southwest Chickpeas! Set aside.

8. Now go back to the Chipotle Breakfast Sandwiches and complete the recipe using steps 6 & 7.

9. Next head to your Southwest Chickpeas and complete this recipe using steps 5 & 6.

10. Lastly head to your Maple Mustard Bowls and complete that recipe using steps 5-7.

11. Your meal prep day should be complete!

Recipe: Chipotle “Egg” Breakfast Sandwiches

1. Preheat the oven to 350F and line a baking tray with parchment paper.

2. Using a vegetable peeler, peel the tofu into thin strips and add them to a mixing bowl.

3. Season tofu with “egg” seasonings: ⅓ cup soy milk (82g), 3 tbsp nutritional yeast (24g), ½ tsp turmeric powder (1g), and ¾ tsp salt (4.5g). Tossing well to coat the tofu. **If some tofu pieces break don’t stress it, they’ll cook up just as nice.

4. Spread the seasoned tofu across the prepared baking tray and bake for 18-20 minutes or until lightly golden and crispy around the edges.

5. Make the chipotle sauce by adding all the sauce ingredients into a blender and blending until smooth: 50g chipotles in adobo, ½ red bell pepper (60g), ¼ cup fresh cilantro (4g), 1 clove garlic (5g), 1 tbsp lime juice (15g), ½ tbsp maple syrup (10g), 1/4 tsp cumin powder (0.5g), ¼ tsp black pepper (0.5g) and ⅛ tsp salt (0.75g).

6. Toast your ciabatta buns, slather in chipotle sauce, divide the “eggs” across all 4 buns, and if using add a slice of vegan cheddar.

7. To re-heat the sandwiches throughout the week you can microwave them for 1-2 minutes, wrap them in foil/parchment and heat in the oven at 350F for 5-7 minutes, or pan fry them like a grilled cheese sandwich!

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Why were they so loved? The mouthful of peanut butter and crunchy chocolate chips you get from every bite definitely had something to do with it. They also just made such a perfect midday snack or post lunch dessert.

We also had two other desserts on the menu: Flourless Almond Butter Cookies and Double Chocolate Baked Donuts. Everything gluten free, everything vegan, and everything with it’s own fan base.

I decided it’s finally time to share those recipes online and where better than with my Substack community!

The best part about this recipe? Just 4 ingredients: peanut butter, oats, maple syrup and chocolate chips. Though you can spice them up with protein powder (more on that in the recipe below), a pinch of salt to balance out the sweet, or quite literally spice them up with cinnamon, clove, nutmeg, etc.

Peanut Butter Balls

Recipe makes 12 balls

Macros per ball (no protein powder): 201 cals | 11g fat | 19g carbs | 6.5g protein | 3g fiber.

Macros with protein powder, per ball: 199 cals | 11g fat | 17g carbs | 8g protein | 3g fiber.

Ingredients:

• 2 cups rolled oats (whole, pulsed, or blended into flour) (180g)

• 3/4 cup peanut butter (192g)

• 2 tbsp maple syrup (40g)

• 1/3 cup mini chocolate chips (80g)

• 1/4 tsp salt (optional) (1.5g)

Protein Powder Version:

• 1 1/2 cups rolled oats (whole, pulsed, or blended into flour) (135g)

• 1 scoop vanilla protein powder (I use Vedge Nutrition, shop using my 15% off discount code: EVANNRYAN)

• 3/4 cup peanut butter (192g)

• 2 tbsp maple syrup (40g)

• 1/3 cup mini chocolate chips (80g)

• 1/4 tsp salt (optional) (1.5g)

Instructions:

1. Add all the ingredients into a mixing bowl and mix really well forming a sticky batter.

2. Troubleshooting texture: Given different peanut butter consistencies you may have a drier batter or a batter that’s too wet. So if it’s too dry - add a bit more peanut butter or maple syrup until it’s sticky. Too wet? Add more oats or protein powder until you can roll them into firm balls.

3. Roll into 12 balls for suggested macros.

4. Store in airtight meal prep containers on the counter or in the fridge. Personally I like them cold from the fridge.

Mid-August, and I’m in shock at how quickly we got to the last month(ish) of summer! So I say we slow down, turn on some good music, open the windows, and prep some summery goodness that’ll have you out of the kitchen and in the sun for the rest of the week.

This week I bought all the produce from my local farmers market, and if that’s available to you, I can’t recommend it enough.

If you choose to make all 4 recipes, the total daily macros for one serving of each recipe is: 1348 cals – 44g fat – 139g carbs – 99g protein – 41g fibre.

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RECIPES

Breakfast: Peach Crumble Overnight Oats

419 cals | 11g fat | 53g carbs | 27g protein | 9g fiber

Lunch: Gado Gado Salad

498 cals | 18g fat | 50g carbs | 34g protein | 19g fiber

Dinner: “Beef” Lettuce Wraps

292 cals | 8g fat | 25g carbs | 30g protein | 10.5g fiber

Snack: Sugar Free Oat Bars

139 cals | 7g fat | 11g carbs | 8g protein | 2.5g fiber

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MEAL PREP STEP BY STEP GUIDE

Follow this step by step to make the entire meal plan.

Wash all your produce: peaches, Thai chilis, garlic, lettuce, green beans, potatoes, cucumbers, green onions, lime and lemons (unless bottled). My produce washing method: 1 tsp baking soda to every 2 cups water, mix, and soak produce for 15 minutes before draining and rinsing well.

1. Preheat the oven to 350 F and prepare a small baking tray for tempeh and a loaf pan for Sugar Free Oat Bars.

2. Bring two pots of water to a boil – one with 6 cups water (1.42L) and one with 8 cups water (1.89L).

3. Make the Sugar Free Oat Bars from start to finish.

4. Then trim 32 green beans and chop the 4 potatoes into large chunks. Set aside.

5. Once both pots of water are boiling - add to the smaller pot of water the 32 trimmed, green beans and 2 bricks of tempeh (no need to cut the tempeh yet). Set a timer for 5 minutes. Once your timer is up, take the bricks of tempeh out with a spatula and place boiled tempeh on a cutting board, then immediately drain and rinse the green beans with cold water to stop from cooking further.

6. Then add to the larger pot of boiling water - chopped potatoes and a big pinch of salt and set timer for 20 minutes. Potatoes are done once you can easily slide a fork into them - make sure this is before the starch on the outside of the potato starts to breaks off! You want firm but cooked through potatoes.

7. Chop the boiled tempeh into bite size chunks and season with 1 tbsp oil (13.5g) and ½ tsp salt (3g). Then spread seasoned tempeh across the prepared baking sheet and bake for 15 minutes or until browned.

8. Once tempeh and Oat Bars are out of the oven you can turn the oven off!

9. Now head to the Peach Crumble Overnight Oats and make the recipe from start to finish.

10. Next up head to the Gado Gado Salad and complete the recipe using steps 8-12.

11. Lastly make the “Beef” Lettuce Wraps from start to finish!

Recipe: Peach Crumble Overnight Oats

1. Slice the peaches into thick wedges and add them to a large pan or pot.

2. Then add in 2 tbsp lemon juice (30g), ⅛ tsp salt (0.75g), and ½ cup water (120g).

3. Bring pot to medium heat and cook the peaches, stirring often, for 12-15 minutes or until softened and jammy.

4. While the peaches cook - add 1 ⅓ cup oats (120g) to a blender and blend into oat flour.

5. Add the oat flour to a mixing bowl and mix with 2 scoops/servings vanilla protein powder and 1 ½ cups soy milk (360g). Whisking until it’s smooth. Depending on your protein powder you may need to add ½ cup more soy milk for a smooth and pourable consistency. Using Vedge Nutrition I used the full 2 cups soy milk listed (480g).

6. Pour the oat mixture into 4 meal prep containers. Set aside.

7. Make the crumble topping by adding to a small bowl: remaining ⅔ cup oats (60g), 2 tbsp peanut butter (32g), 1 tbsp maple syrup (20g), and 1 tbsp cinnamon (6.5g). Then mix together using your fingers or a spoon, until it reaches a crumbly texture.

8. Divide the cooked peaches across the tops of the 4 oat bowls, then top each one with ¼ of the crumble mixture.

9. Seal each container and set in the fridge overnight and up to 4 days.

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Starting September 1st, Bite Club’s pricing is changing:

• Monthly: $8 → $9

• Yearly: $60 → $90

Here’s exactly what that means depending on where you’re at:

If you’re a free subscriber:
This is your window to lock in founders pricing. Subscribe before August 31st and you’ll keep $8/month or $60/year for as long as you’re a member, even after the price goes up for everyone else.

If you’re already a paid member (monthly or yearly):
Good news — you don’t have to do anything. Your current rate is locked in for good. The new pricing only applies to new subscribers joining after August 31st. This is just a heads-up, and also a thank-you for being here early.

One thing worth considering: If you’re on the monthly plan and plan to stick around, switching to annual before August 31 locks in $60/year instead of $90/year, and keeps that lower yearly rate going forward.

Switch to Annual: Go to Settings → Subscriptions → Bite Club → Change next to Plan → choose Annual.

Thanks for being part of Bite Club — whether you’ve been here since the beginning or you’re thinking about joining this week.

Evann

We went ALL in on savoury this week, and there’s one savoury breakfast option I will never, ever get sick of: tofu scramble.

But since I’ve already given you my absolute best scramble recipe (if you’re new here, bookmark The Best Tofu Scramble), I wanted to give you a twist this week with a Persian Omelet version! It’s not 100% traditional given the tofu, but I did use some traditional techniques — hope you like it!

Oh, and you savoury snackers? You’re going to love the Savoury Corn and Parsley Muffins, with 12g protein each!

If you choose to make all 4 recipes, the total daily macros for one serving of each recipe is: 1580 cals – 56g fat – 163g carbs – 106g protein – 29g fibre.

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MEAL PLAN/RECIPES

Breakfast: Persian Omelet

432 cals | 20g fat | 23g carbs | 40g protein | 10g fiber

Lunch: Hot Maple Sausages (Sheet Pan Meal)

426 cals | 14g fat | 47g carbs | 28g protein | 6.5g fiber

Dinner: Macaroni Salad

471 cals | 11g fat | 67g carbs | 26g protein | 9.5g fiber

Snack: Savoury Corn and Parsley Muffins

251 cals | 11g fat | 26g carbs | 12g protein | 3g fiber

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MEAL PREP STEP BY STEP GUIDE

Follow this step by step to make the entire meal plan.

1. Wash all your produce: lemon, corn, parsley, bell peppers, red onion, yellow onion, zucchinis and tomatoes. My produce washing method: 1 tsp baking soda to every 2 cups water, mix, and soak produce for 15 minutes before draining and rinsing well.

2. Preheat the oven to 375 F and prepare a sheet pan for Hot Maple Sausages and a muffin tray with 6 muffin liners for the Corn and Parsley Muffins.

3. This weeks prep guide is really simple since there isn’t any need to jump back and forth between recipes. Each recipe once started can be made from start to finish. But to speed up the meal prep process by making the recipes in this order:

4. Start with the Savoury Corn and Parsley Muffins and make them from start to finish.

5. Next head to the Hot Maple Sausages and make that recipe from start to finish.

6. Once the Muffins and Hot Maple Sausages are out of the oven you can turn the oven off!

7. Next head to the Persian Omelet and complete that breakfast recipe from start to finish.

8. Lastly make your Macaroni Salad and complete the recipe from start to finish.

Recipe: Persian Omelet

1. Crumble your tofu by hand and add it to a mixing bowl.

2. Season crumbled tofu with 1 cup soy milk (240g), ¾ cup nutritional yeast (96g), 2 tsp garlic powder (6g), 1 ½ tsp turmeric powder (3.5g), and 1 tsp salt (6g). Mix well and set aside.

3. Using a cheese grater, grate you tomatoes into a pulp. I use the bigger cheese grater side/setting. Then set aside.

4. Warm a large pan to medium heat and add 1 tbsp oil (13.5g) to coat the bottom.

5. Add to the hot pan 1 diced yellow onion (150g) and cook until softened, 4-5 minutes.

6. Then add in to the pan 1 heaping tbsp tomato paste (20g) and 1/4 tsp turmeric powder (0.5g) and mix through for 20 seconds.

7. Add in grated tomatoes and turn heat to medium low.

8. Cook tomatoes for 7-8 minutes or until liquids have mostly evaporated and you’re left with a thick tomato like jam.

9. Then add in your seasoned scrambled tofu and mix through.

10. Keep cooking for another 4-5 minutes or until tofu is heated through.

11. Season with black pepper and if desired adjust salt.

12. Divide Persian Omelet across 4 meal prep containers, seal, and refrigerate until ready to eat.

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We’re celebrating summer fruit this week, with a dose of fruit in every recipe.

Fruits on the menu:

Raspberries in our Cheesecake Oats — adding that extra tart flavour that pairs so well with the creamy oats.

Fresh apricots, two ways! Pitted and cubed apricots punch up the Curried Chickpeas and add natural sweetness to the Oat Apricot Bars. (If you can’t get fresh apricots where you are, dried work as a sub!)

Summer peaches — the star of the show in our Peach Salsa Tacos.

If you choose to make all 4 recipes, the total daily macros for one serving of each recipe is: 1270 cals – 38g fat – 141g carbs – 91g protein – 33g fibre.

(Plenty of room for snacks or second helpings!)

RECIPES

Breakfast: Raspberry Cheesecake Overnight Oats

328 cals | 8g fat | 33g carbs | 31g protein | 8g fiber

Lunch: Curried Chickpeas

435 cals | 7g fat | 68g carbs | 25g protein | 16g fiber

Dinner: Peach Salsa Tacos (no tortillas in macros)

347 cals | 19g fat | 16g carbs | 28g protein | 6g fiber

Snack: Oat Apricot Bars

154 cals | 3.5g fat | 24g carbs | 6.5g protein | 3g fiber

MEAL PREP STEP BY STEP GUIDE

Follow this step by step to make the entire meal plan.

1. Wash all your produce: fresh apricots, peaches, raspberries, red onion, cilantro, lime, and lemon. My produce washing method: 1 tsp baking soda to every 2 cups water, mix, and soak produce for 15 minutes before draining and rinsing well.

2. Preheat the oven to 375 F and prepare a sheet pan for the tofu from the Peach Salsa Tacos and one loaf pan for the Oat Apricot Bars.

3. Now start cooking by heading to the Peach Salsa Tacos and make the baked tofu, steps 1-4.

4. Next up head to the Oat Apricot Bars and make them from start to finish. These are your only 2 oven recipes, so once they’re done baking you can turn off the oven!

5. Once tofu and oat bars are baking you can move on the breakfast: Raspberry Cheesecake Overnight Oats and make them from start to finish.

6. Next up head to the Curried Chickpeas and make them from start to finish! NOTE: You can chop the entire red onion and the full bunch of fresh cilantro (or parsley) and just keep half of each aside for your peach salsa.

7. To finish head back to your Peach Salsa Tacos and make the peach salsa, steps 5 & 6 (with your ready to go red onion and cilantro) and complete the recipe.

8. All your recipes should now be complete!

Recipe: Raspberry Cheesecake Overnight Oats

1. Add your oats to a blender and blend into oat flour.

2. Pour your oat flour into a bowl and add: greek yogurt, vanilla protein powder, lemon juice, and salt.

3. Then add in 1 cup of soy milk (240g) and mix well. You’ll very likely need the extra ⅓ cup soy milk (80g) and possibly even more to whisk the oats into a thick but pourable consistency. The amount of soy milk will depend on your protein powder so adjust the soy milk as needed.

4. Pour the oat mixture into 4 meal prep containers and top each one with ½ cup raspberries (61g).

5. Seal each container and set in the fridge overnight and up to 4 days.

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This week is doing a lot of heavy lifting.

The most summery dessert turned protein-rich breakfast: the Berry Protein Crisp. Lunch is the ultimate beach day, picnic, or sitting-outside-on-your-lunch-break sandwich. And since I know you’ve got zucchini lying around, we used it twice — the Chickpea Glow Bowl and the Chocolate Zucchini Protein Muffins, which I personally went through two batches of last weekend :)

If you choose to make all 4 recipes, the total daily macros for one serving of each recipe is: 1647 cals - 59g fat - 177g carbs - 102g protein - 40.5g fibre.

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RECIPES

Breakfast: Berry Protein Crisp

381 cals | 13g fat | 38g carbs | 28g protein | 10.5g fiber

Lunch: Club Sandwich

533 cals | 21g fat | 47g carbs | 39g protein | 10g fiber

Dinner: Chickpea Glow Bowl

502 cals | 14g fat | 70g carbs | 24g protein | 17g fiber

Snack: Chocolate Zucchini Muffins (GF)

231 cals | 11g fat | 22g carbs | 11g protein | 3g fiber

Protein Powder Free Version (not gluten free): 226 cals | 10g fat | 26g carbs | 8g protein | 2.2g fiber

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MEAL PREP STEP BY STEP GUIDE

Follow this step by step to make the entire meal plan.

Note: If you find yourself ahead of a step feel free to skip to the next one while you wait for the oven/stove etc. or consider washing a dish or two!

1. Wash all your produce: lemons, tomato, sweet potato, red onion and zucchinis. My produce washing method: 1 tsp baking soda to every 2 cups water, mix, and soak produce for 15 minutes before draining and rinsing well.

2. Preheat the oven to 375 F and prepare a large sheet pan for the Chickpea Glow Bowls, 4 small oven safe ramekins OR a small 8x8 inch cake pan for the Berry Crisps, a small sheet pan for the Tempeh Bacon and line a muffin tray with 6 liners.

3. Now head to your Chickpea Glow Bowls and do steps 1-5.

4. Next you want to get your Tofu Turkey cooking on the stove top so the turkey has time to cool before you put it into sandwiches. Head to the Club Sandwich recipe and do steps 2-6.

5. Next up make your Berry Protein Crisps from start to finish!

6. Now go back to the Club Sandwich recipe page and make your Tempeh Bacon, steps 7 & 8.

7. Next we’ll make the Chocolate Zucchini Muffins as our last oven recipe. You’ll need to reduce the oven temperature to 350 F to bake the muffins so get your muffin batter ready and into the muffin liners then keep them aside until your Chickpea Glow Bowls and Tempeh Bacon are done cooking. Once oven is free bake the muffins until cooked through, then turn off that oven!

8. Now for the finishing touches you can make this weeks sauce recipe that you’ll use for both the Club Sandwich spread and the Chickpea Glow Bowls. To make enough for both add these ingredients to a bowl and whisk together until smooth: 1 ½ cups plain vegan greek yogurt (360g), ⅓ + 1 tbsp lemon juice (95g), 1 tbsp garlic powder (9g), and ¾ tsp salt (4.5g). Use ⅔ of this sauce recipe for the Glow Bowls and ⅓ of this recipe for the Club Sandwich spread.

9. Lastly add the ⅔ of the above sauce to the Chickpea Glow Bowls, steps 7 & 8. And finish with building your Club Sandwiches, steps 10-14.

Recipe: Berry Protein Crisp

1. Preheat the oven to 375 F and prepare a small 8 x 8 inch cake pan OR if you have individual glass containers that are oven safe (as pictured) you can use those to bake each individually!

2. Add your frozen mixed berries to a large pot along with just 2 scoops/servings of vanilla protein powder and ½ cup of water (125g).

3. Bring the pot to medium low heat and stir the berries/protein powder/water until the protein powder is throughly mixed through and there is no “powder” left visible. If needed you can add more water, just a small spoon at a time so nothing sticks to the bottom of the pan.

4. Once mixed well remove from heat and pour the mixture into your prepared bakeware (either the small pan or individual oven safe containers). And set aside.

5. Make the crumble topping by adding to a small bowl: 1 scoop/serving vanilla protein powder, oats, cinnamon, peanut butter, and soy milk, mixing together well to form a crumble topping.

6. Spread the “topping” across the berries from edge to edge.

7. Then bake Berry Crisp for 15 minutes, just enough time to get the berries bubbling and the topping lightly golden.

8. Allow to cool completely before storing sealed berry crisps in the fridge until ready to eat.

9. Re-heat each portion in the microwave or in the oven at 350 F for 7-10 minutes or until bubbling hot!

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This week is exciting for two reasons.

One: with a burger on the menu, it shows exactly what my goal is with guiding your meal prep — nothing is off limits when it comes to reaching your health goals.

Two: we can truly veganize anything, like this week’s super eggy, satisfying breakfast cup.

Honourable mention: Armin (my partner) said while eating his Sausage and Bell Pepper Salad, “Have you actually told people on social how easy your recipes are to put together?”

If you choose to make all 4 recipes, the total daily macros for one serving of each recipe is: 1413 cals - 61g fat - 113g carbs - 103g protein - 27.5g fibre.

RECIPES

Breakfast: Tofu Egg Bites (3 egg bites per serving)

362 cals | 18g fat | 12g carbs | 38g protein | 6.5g fiber

Lunch: White Bean Caesar Burger

466 cals | 18g fat | 48g carbs | 28g protein | 10g fiber

Dinner: Sausage and Bell Pepper Salad

425 cals | 17g fat | 39g carbs | 29g protein | 6g fiber

Snack: White Bean Hummus

160 cals | 8g fat | 14g carbs | 8g protein | 5g fiber

MEAL PREP STEP BY STEP GUIDE

Follow this step by step to make the entire meal plan.

Note: If you find yourself ahead of a step feel free to skip to the next one while you wait for the oven/stove etc. or consider washing a dish or two!

1. Wash all your produce: lemons, bell peppers, romaine, cucumbers, ginger, and spring onions. My produce washing method: 1 tsp baking soda to every 2 cups water, mix, and soak produce for 15 minutes before draining and rinsing well.

2. Preheat the oven to 375 F and prepare a 12 slot muffin tray and a medium sheet pan.

3. Start by making the Tofu Egg Bites from start to finish.

4. Next head to the White Bean Burgers and make the burger patties from start to finish, steps 1-9. Once you have your burger patties on the baking tray you can also add the 4 vegan sausages and the 6 cloves of garlic to the same baking tray and bake burger patties, sausages, and garlic cloves together for 20 minutes. Then at 20 minutes remove the browned and cooked sausages and roasted garlic cloves from the baking tray, then flip each burger patty and place the burger patties back in the oven to bake another 5-10 minutes or until crispy.

5. Next up head to the Sausage and Bell Pepper Salad and complete it, starting at step 3. Leaving room for your cooked sausages!

6. Now head back to the White Bean Caesar Burgers and complete the recipe starting at step 10.

7. Lastly, make your White Bean Hummus from start to finish, completing your meal prep day!

Recipe: Tofu Egg Bites

1. Preheat the oven to 375 F and line or grease 12 slots of a muffin baking tray.

2. To a blender or food processor add all your egg bite ingredients: firm tofu, silken tofu, nutritional yeast, turmeric powder, garlic powder, salt, and ⅓ cup soy milk (82g). Blend until mostly smooth. A few chunky bits is fine for added texture.

3. Pour the egg bite mixture into a bowl and mix-in the chopped spring onion and bell pepper.

4. Divide the tofu egg mixture across the 12 muffin slots, making sure to fill each muffin slot high because the muffins won’t puff or spread.

5. Bake for 28-35 minutes. This will largely depend on your oven so check the egg bites at 28 minutes by checking an egg bite in the center of your pan, it should be browned and lightly crispy around the edges, you can also use a butter knife to lightly pull the egg bite away from the tray to make sure the outsides are browning. If it’s still light in colour bake another 5-10 minutes or until browned.

6. Allow tofu egg bites to cool completely before removing from the pan so they firm up nicely!

7. Enjoy egg bites cold straight from the fridge or re-heat using the microwave for a 1-2 mins or in the oven on a baking tray for 5-7 minutes at 375 F.

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There is something about this weeks meal plan that just feels.. perfect. I’m always striving for perfection and my goal is to excite you every week with every recipe but sometimes the combination of recipes just feels spot-on.

Flavours aside, I also think these macros are going to really suit a lot of you. The protein is over 100g, the carbs and fats are in the mid to low range, and the fiber is perfectly high at 39g per day. Not to mention the calories are low for these numbers at less than 1400 calories a day. And while I don’t think that’s enough calories for 99% of you, I like that it shows you how to hit great macros and still leave room for extra Tahini Fudge pieces or whatever your favourite sweet or salty treat is.

If you choose to make all 4 recipes the total daily macros for one serving of each recipe is: 1341 cals - 33g fat - 152g carbs - 109g protein - 39g fibre.

RECIPES

Breakfast: Lime Pie Puddings

431 cals | 15g fat | 32g carbs | 42g protein | 10g fiber

Lunch: Strawberry Balsamic Salad

323 cals | 7g fat | 26g carbs | 39g protein | 6g fiber

SUB extra firm tofu: 483 cals | 23g fat | 33g carbs | 36g protein | 6g fiber

Dinner: BBQ Lentil Bowls

515 cals | 6g fat | 90g carbs | 25g protein | 22g fiber

Snack: Tahini Protein Fudge

71 cals | 5g fat | 3.5g carbs | 3g protein | 0.5g fiber

MEAL PREP STEP BY STEP GUIDE

Follow this step by step to make the entire meal plan.

Note: If you find yourself ahead of a step feel free to skip to the next one while you wait for the oven/stove etc. or consider washing a dish or two!

1. Wash all your produce: yams, spinach, red onion, limes, coleslaw mix and strawberries. My produce washing method: 1 tsp baking soda to every 2 cups water, mix, and soak produce for 15 minutes before draining and rinsing well.

2. Preheat your oven to 375 F and prepare two baking sheets (one for potatoes and one for fava tofu.)

3. Prepare your lentils first (unless you’re using canned or jarred pre-cooked lentils, in which case skip ahead!). To make the 4 cups cooked lentils (800g) you’ll need to cook 1 ⅔ cup dry lentils (330g). To do this fill a pot with 6 cups water (1500ml/g) and bring to a boil. Once boiling drop your 1 ⅔ cup dry lentils (330g) and cook until al dente, 28-30 minutes. Then drain and pour cooked lentils onto a large plate or board so they can cool.

4. Next prepare your yams. Slice your yams into ½ inch rounds and toss them in 1 tbsp (15ml/g) olive oil, ½ tsp black pepper (1g), and ¼ tsp salt (1.5g). Then spread yams across one of the prepared baking sheets and bake for 35 minutes or until cooked through.

5. Now head to the Balsamic Salad and prepare just the Chick’n portion of the recipe, steps 1-6.

6. Once your Chick’n is in the oven you can head to the Lime Pie Pudding breakfast recipe and follow steps 1-4. At step 4 you’ll make the “Topping” but will still keep it aside in the fridge until the last step of this meal prep guide.

7. Next up head to your Balsamic Strawberry Salad and complete the recipe, continuing at step 7.

8. Now head to the Tahini Fudge recipe and make it from start to finish. This one will need to sit for a few hours or overnight but all you’ll need to do after that is slice it!

9. Now that you have your lentils and yams cooked, you can head to the BBQ Lentil dinner recipe and complete it, starting at step 5.

10. Lastly, head back to your Lime Puddings and add the Topping to the tops of the now firmer chia puddings!

11. All done! Enjoy your week of delicious meals.

Recipe: Lime Pie Puddings

1. To a blender add: soy milk, lime juice, 3 scoops/servings protein powder, spinach, and water. Blend until smooth and a nice creamy green colour!

2. Pour the blender mixture into a mixing bowl and stir in chia seeds.

3. Divide the mixture across 4 meal prep bowls and set in the fridge, ideally the coldest spot in the fridge (for me thats the top) and let sit for at least 30 minutes to thicken before adding the “Topping.”

4. For the topping, add the single scoop/serving of protein powder to the plain greek yogurt and whip through. If it’s too thick to pour add in a spoon or two of soy milk or water and whip through until thick but pourable.

5. Once chia puddings are firm enough to keep the “topping” on top (roughly 30 minutes), lightly pour the sweetened yogurt across the tops of all 4 bowls.

6. Set puddings in the fridge to firm up completely overnight.

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New here? Start with a real taste of what Bite Club is all about.

This free 4-Day Starter Meal Plan includes:

• 3 high protein vegan recipes: Lime Pie Puddings, Strawberry Balsamic Salad, BBQ Lentil Bowls

• One master grocery list for all 4 days, ready to shop in one trip (shown below)

• A quick prep guide so you can batch it all in one sitting

This isn’t a random recipe roundup — it’s the exact system Bite Club members get every week, just sized down so you can try it before you join.

(Once you subscribe, check your inbox — the plan lands there within a few minutes.)

Hey Bite Club Fam! We’re in week 2 of the new and improved meal plans with the Step By Step Guide and Master Grocery List. I hope those of you that chose to do the full prep plan last week enjoyed the Step by Step Guide and that it made your prep smoother, faster, and more efficient!

This week I’ve rounded up some Asian inspired flavours like the breakfast Mango Sticky Quinoa that mimics my favourite Thai dessert: Mango Sticky Rice. Then a zesty ginger infused salad dressing over the quickie lunch salad, and everyones favourite peanut sauce over protein noodles for dinner. This weeks snack is savoury (!) and it’s the perfect way to boost your protein when you need a pick me up between meals! Or if you need a FIFA snack..

If you choose to make all 4 recipes the total daily macros for one serving of each recipe is: 1573 cals - 49g fat - 189g carbs - 94g protein - 38g fibre.

RECIPES

Breakfast: Mango Sticky Quinoa

439 cals - 15g fat - 49g carbs - 27g protein - 6g fiber.

Lunch: Maple Ginger Salad

524 cals - 24g fat - 53g carbs - 24g protein - 14g fiber.

Dinner: Peanut Noodles

485 cals - 5g fat - 77g carbs - 33g protein - 14g fiber.

Snack: Jalapeno Edamame Dip

125 cals - 5g fat - 10g carbs - 10g protein - 4g fiber.

MEAL PREP STEP BY STEP GUIDE

Follow this step by step to make the entire meal plan.

Note: If you find yourself ahead of a step feel free to skip to the next one while you wait for the oven/stove etc. or consider washing a dish or two!

1. Wash all your produce: jalapeno, limes, green onion, zucchini, carrot, ginger, and mango. If you’re not using a pre-chopped coleslaw mix and instead chopping your own cabbage, add that to the washing list too! My produce washing method: 1 tsp baking soda to every 2 cups water, mix, and soak produce for 15 minutes before draining and rinsing well.

2. Next make your quinoa. To make the total 5 cups cooked quinoa you need for both the Mango Sticky Quinoa and the Maple Ginger Salad, add 1 ⅔ cup DRY quinoa (310g) mixed with 3 ⅓ cup water to a pot. Bring pot to a boil, then place a tightly sealed lid over your quinoa and turn heat to a low simmer. Cook for 18-20 minutes or until cooked through.

3. Next cook 6 cups edamame beans for the Maple Ginger Salad and the Edamame Dip. Bring a large pot of water to a boil and add the 6 cups frozen edamame beans and cook for 5-6 minutes or until cooked through and tender. Then drain and rinse with cold water to stop the edamame from cooking further.

4. Then grab the two zucchinis (for the Peanut Noodles) and using a vegetable peeler, peel them into ribbons. Then set aside.

5. Last item to cook is the noodles. Bring 6 cups of water to a boil and add your pasta noodles for the Peanut Noodle Salad. Cook noodles according to package directions, or if using the Catelli Protein + Noodles as recommended, cook for 8 minutes, then add in peeled zucchini ribbons for the final minute to cook with the pasta.

6. Once your quinoa is done cooking - remove 2 cups cooked quinoa (370g) and set it aside to cool. Then you can keep the remaining 3 cups of cooked quinoa (555g) in the pot and make your Mango Sticky Quinoa from start to finish - step 2 on the recipe page.

7. Next up finish your Maple Ginger Salad recipe using the reserved 2 cups of cooked quinoa (370g), and 4 cups of the cooked edamame beans (620g), starting at Step #3 on the Maple Ginger Salad recipe page.

8. Then move on to your Peanut Noodles and complete the recipe using the cooked noodles and zucchinis and starting at Step #7 on the recipe page.

9. Lastly make your Edamame Bean Dip with the remaining 2 cups cooked edamame (310g).

10. You should be done!

Recipe: Mango Sticky Quinoa

1. Make the quinoa first (those following the Step by Step Guide and making the entire meal plan head to the guide first so you can cook a bigger batch of quinoa) or for just this recipe: Add 2 cups water (475ml/g) with 1 cup dry quinoa (185g) to a pot and bring to a boil. Once boiling, place a lid over the pot and reduce heat to a low simmer. Cook quinoa for 18-20 minutes or until cooked through.

2. Once quinoa is cooked add straight to the quinoa pot: vanilla protein powder and light coconut milk, then mix really well to combine. Depending on your protein powder you may need up to ½ cup soy milk to get the quinoa mixture nice and smooth. You want the consistency of porridge.

3. Divide the quinoa mixture across 4 meal prep containers and smooth the tops with the back of a spoon.

4. Peel and slice your mangoes and divide the slices across the tops of the 4 meal prep bowls.

5. Top each with ½ tbsp (4.5g) sesame seeds.

6. Seal and let sit in the fridge overnight to fully set (and up to 4 days).

7. Keep refrigerated until ready to eat!

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Hey!! Here’s the brand new weekly meal plan format with the Master Grocery List (covers ALL 4 recipes), a Step By Step Guide to make the full plan in the most efficient and easy way, plus, all your usual nutritional information both for the full plan but also individually with each recipe so you can use these recipes in the most optimal way for YOU!

This week’s plan has two focuses: juicy summer tomatoes and chickpeas! You’ll find tomatoes in the BLT Chickpeas and as a main focus in the Bruschetta Chick’n recipe and chickpeas two ways: flour and canned. Then of course this summery menu wouldn’t be complete without a s’mores flavoured dessert. I hope you love it!

If you choose to make all 4 recipes the total daily macros for one serving of each recipe is: 1412 cals - 48g fat - 143g carbs - 102g protein - 35.5g fibre.

RECIPES

Breakfast: Vegan Bacon Egg Bites (Two Egg Bites Per Serving)

370 cals - 14g fat - 37g carbs - 24g protein - 10g fiber.

Lunch: BLT Chickpeas

548 cals - 16g fat - 68g carbs - 33g protein - 18g fiber.

Dinner: Bruschetta Chick’n (Made with Fava Tofu)

306 cals - 6g fat - 26g carbs - 37g protein - 4.5g fiber.

SUB extra firm soy tofu: 462 cals - 22g fat - 32g carbs - 34g protein - 4.5g fiber.

Snack: S’mores Energy Balls

188 cals - 12g fat - 12g carbs - 8g protein - 3g fiber.

MEAL PREP STEP BY STEP GUIDE

Follow this step by step to make the entire meal plan.

Note: If you find yourself ahead of a step feel free to skip to the next one while you wait for the oven/stove etc. or consider washing a dish or two!

1. Wash all your produce: red bell pepper, chives, tomatoes, and fresh basil leaves. I like to put my produce in bowls with water and baking soda to soak. To do this method use 1 tsp baking soda for every 2 cups of water and let soak for 15 minutes, then drain and rinse.

2. Preheat the oven to 375 F and prepare two baking trays (one for tempeh bacon, one for breaded fava tofu chicken), and one muffin tray with 8 muffin liners for Egg Bites.

3. Then head to the Bruschetta Chick’n recipe and make just the “Breaded Chick’n” part of recipe.

4. Next make the Tempeh Bacon x 2. One batch for each of the Egg Bites and BLT Chickpea Salad Recipe. To do this go to either of those recipes and make a double batch of the “Bacon” recipe.

5. Once you have both the Breaded Chick’n and the Tempeh Bac’un in the oven go back to the Egg Bites Recipe and make the Egg Bite Batter (#6 on the Egg Bites recipe page) and complete this recipe - using only half the baked bac’un bits (the other half is for the chickpeas salad!)

6. Once you have your Egg Bites in the oven you can move on to the BLT Chickpea Salad and finish this recipe.

7. Once your BLT Chickpeas are finished and in the fridge you can go back to the Bruschetta Chick’n recipe and continue with step #10: make the bruschetta salad. At this point you should be able to complete the salad with the baked breaded chick’n.

8. Once the Egg Bites are out of the oven, those are done too!

9. Finally, make your S’mores Energy Balls from start to finish.

Recipe: Vegan Bacon Egg Bites

1. MAKE THE TEMPEH BACON: preheat the oven to 375 F and line a baking tray with parchment paper.

2. Slice the tempeh into small pieces (bacon bits style), and add them to a mixing bowl.

3. Season tempeh with “bac’un” ingredients: olive oil, balsamic vinegar, maple syrup, hot sauce, and smoked paprika.

4. Toss the tempeh with seasonings well, coating every piece.

5. Spread the seasoned tempeh bacon across the prepared baking tray and bake for 15-18 minutes or until crispy. (FOR THOSE FOLLOWING THE STEP BY STEP GUIDE - go back to the next step in the guide!)

6. While the tempeh bacon bakes make your “Egg Bite Batter” by adding all the egg ingredients into a bowl (excluding bell pepper and chives): chickpea flour, soy milk, nutritional yeast, garlic powder, turmeric powder and salt. Whisking to combine. Then set batter aside for 10 minutes to thicken.

7. Chop the bell peppers and dice the chives.

8. Once batter has thickened, fold in diced bell peppers, chives, and tempeh bacon.

9. Prepare a muffin tray with 8 liners.

10. Then pour the egg batter into the 8 liners evenly.

11. Bake egg bites for 35-40 minutes or until a toothpick comes out clean from a center muffin.

12. Allow egg bites to cool completely before removing from the muffin tray.

13. Once cooled add the egg bites to a meal prep container and refrigerate until ready to eat. Two egg bites is one serving.

Read more

High Protein Vegan Meal Prep Recipes June 19-25

Friday - Sunday Recipes

Breakfast: Mexican Breakfast Hash Bowl

480 cals - 24g fat - 32g carbs - 34g protein - 6g fiber.

Grams of fat are coming from the tofu and the 2 tbsp olive oil. You can reduce fat by reducing olive oil.

Lunch or Dinner: Mango Refresher (Protein Shake or Electrolyte Drink)

320 cals - 3.5g fat - 45g carbs - 27g protein - 3g fiber.

No protein powder (electrolyte drink): 182 cals - 0.5g fat - 43g carbs - 1.5g protein - 3g fiber.

Snack: Black Bean Dip

168 cals - 4g fat - 22g carbs - 11g protein - 8g fiber.

TOTAL for one serving of each recipe, per day:

968 cals - 31.5g fat - 99g carbs - 72g protein - 17g fiber.

Recipe: Mexican Hash Bowl

1. Preheat the oven to 375 F and prepare a large casserole dish or roasting pan.

2. Chop the sweet potatoes in small ½ inch cubes and add them to a mixing bowl.

3. Then chop tomatoes, poblano peppers, and yellow onion into chunks and add them to the mixing bowl with the sweet potatoes.

4. Season vegetables with oil, paprika, garlic powder, salt, and pepper. Tossing really well to coat all the veggies.

5. Then add the seasoned vegetables to the prepared casserole dish or roasting pan and set aside.

6. To a small mixing bowl add: crumbled tofu, soy milk, nutritional yeast, turmeric powder, and salt. Then mix well to season the tofu. Tofu should be a bright yellow colour. If you want it more yellow, add more turmeric in very small pinches at a time.

7. Add the seasoned tofu crumbles to the casserole dish with the veggies and toss everything together a few times.

8. Then bake for 30 minutes.

9. At 30 minutes, remove from the oven and test a potato. If it’s done, so is the rest of the bake! If potatoes still need more time, add it back to the oven for another 5-10 minutes or until potatoes are cooked through.

10. Divide across 4 meal prep containers.

Read more

High Protein Vegan Recipes June 19 - 25

• Part One Recipes, Monday to Thursday: Sweet Breakfast, Lunch, and Dinner.

• Part Two Recipes, Friday to Sunday: Savoury Breakfast, Lunch OR Dinner option, and a High Protein Snack.

• Use these meal plans as is to take you through the entire week (with an open meal for Friday-Sunday) OR use the recipes individually where you need them most.

• Grocery lists have been divided into Part One and Part Two. For those using these recipes individually, head to the individual recipe page for ingredients needed.

Monday-Thursday Recipes

Breakfast: Sheet Pan Churro Protein Pancakes

434 cals - 14g fat - 53g carbs - 24g protein - 8g fiber.

Lunch: Lime Cilantro Salad (can sub parsley!)

652 cals - 40g fat - 42g carbs - 31g protein - 12g fiber.

Fat grams are coming mostly from avocado, pumpkin seeds, and olive oil in salad dressing. Adjust these to reduce overall fat and calories if needed.

Macros for FULL salad, NO avocado: 560 cals - 32g fat - 38g carbs - 30g protein - 10g fiber.

Dinner: Taco Skillet

599 cals - 12g fat - 87g carbs - 36g protein - 23g fiber.

Taco skillet, no tortillas, per serving: 425 cals - 9g fat - 54g carbs - 32g protein - 19g fiber.

Taco skillet, no tortillas, no cheese, per serving: 354 cals - 5g fat - 51g carbs - 32g protein - 18g fiber.

TOTAL for one serving of each recipe, per day:

1685 cals - 66g fat - 182g carbs - 91g protein - 43g fibre.

Recipe: Sheet Pan Churro Protein Pancakes

1. Preheat the oven to 350 F and line a small baking sheet with parchment paper.

2. To a mixing bowl add soy milk and apple cider vinegar. Mix well and set aside for 10 minutes.

3. After 10 minutes add to the milk/apple cider mixture: whole wheat flour, vanilla protein powder, 2 tbsp (24g) coconut sugar, cinnamon, olive oil, baking powder, baking soda, and salt. Mix well.

4. If the batter is too thick add a little bit of water or more soy milk, just a few spoonfuls at a time until the consistency is thick but pourable.

5. Pour the pancake batter into the prepared baking sheet and spread it evenly from edge to edge.

6. Sprinkle the remaining 1 tbsp (12g) coconut sugar across the top of the pancake from end to end.

7. Bake for 15-18 minutes or until browned around the edges and cooked in the centre. The baking time will depend on how thick or thin your pancake batter is based on the size of sheet pan you’ve used. You can test the batter in the centre with a toothpick and make sure it comes out clean. If it does, it’s done baking!

8. Set aside to cool completely.

9. Chocolate Sauce: Melt the chocolate first, then set aside to cool down for a few minutes.

10. Add the peanut butter powder and ¼ cup (62.5ml/g) soy milk, and whisk together forming a thick peanut butter.

11. Add the melted chocolate into the peanut butter mixture and whip through.

12. Then slowly add the remaining milk, whipping constantly so the chocolate doesn’t stiffen up.

13. Chocolate sauce is done once smooth and pourable.

14. Pour the chocolate sauce across the sheet pan pancake.

15. Then slice the pancakes into 8 squares and set 2 squares in each meal prep container.

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Enter these no protein powder bars made with dry roasted edamame! I found these dry roasted edamame beans on Amazon (I linked them for you in the recipe) and initially bought them for a grab and go high protein savoury snack option. But after snacking on them like this for awhile, I realized they could easily be blended into a flour and made into so many other things! Like a sweet treat protein bar with all whole foods ingredients :)

Please note: some links are affiliate links and I may make a small commission when you shop the link. Thank you for the support!

Why You’ll Love These No Protein Powder Protein Bars

Because these whole foods protein bars without protein powder use real ingredients, they’re easy to feel good about:

• No protein powder needed, yet they still deliver solid protein.

• High satiety, since healthy fats + fiber keep you full longer.

• Meal-prep friendly, so you can slice once and snack all week.

• Chocolate optional, which means you can match your mood.

  Join Bite Club and get weekly high protein vegan recipes to your inbox!

What You Need To Make These No Protein Powder Protein Bars

• Dry roasted edamame: 1 cup (about 120 g) (I linked my fave in the recipe!)

• Natural peanut butter: 1 cup (256 g)

• Maple syrup: 2 tbsp (40 g)

• Hemp hearts: ⅓ cup (about 53 g)

• Vanilla extract: 1 tbsp (15 ml)

• Salt: ¼ tsp (about 1.5 g)

• Optional dark chocolate: 60 g, melted

Ingredient Substitutions

If you need swaps, you have options. For example, you can use almond butter instead of peanut butter, flax meal instead of hemp hearts, agave instead of maple syrup, you can skip the chocolate all together or you can substitute it for vegan white chocolate!

Other High-Protein Vegan Snacks to Try

If you love snack-style meal prep, then make sure to head to our Snack section from the NEW Recipe Index, here:

Recipe Card: No Protein Powder Protein Bars

Servings: 8 bars
Prep time: 10 minutes
Chill time: 1–2 hours

Ingredients

• 1 cup (about 120 g) dry roasted edamame, blended into flour

• 1 cup (256 g) natural peanut butter

• 2 tbsp (40 g) maple syrup

• ⅓ cup (about 53 g) hemp hearts (code: EVANNRYAN to save)

• 1 tbsp (15 ml) vanilla extract (optional)

• ¼ tsp (about 1.5 g) salt (optional)

• Optional: 60 g chopped dark chocolate

Instructions

1. Mix the binder: In a bowl, stir peanut butter, maple syrup, vanilla, and salt until smooth.

2. Add the mix-ins: Add edamame flour (blended dry roasted edamame beans) and hemp hearts. Then, stir until everything is evenly coated.

3. Press and chill: Press firmly into a parchment-lined loaf pan. Then chill until set for at least 30 minutes, then slice into 8 bars.

4. Chocolate Layer (optional): Lay parchment across a baking sheet or flat plate.

5. Melt chocolate and individually dip each bar into the chocolate coating all sides before placing each bar back onto a parchment line baking sheet.

6. Set chocolate coated bars in the fridge to set completely, 30 minutes.

7. Keep bars in the fridge until ready to eat for best texture.

Macros for No Protein Powder Protein Bars

(All macros are approximate and can shift by brand.)

Without chocolate (per bar, 1/8)

• Calories: ~307

• Protein: ~17.1 g

• Carbs: ~15.4 g

• Fat: ~21.8 g

• Fibre: ~4.6 g

With 60 g dark chocolate (per bar, 1/8)

• Calories: ~354

• Protein: ~17.8 g

• Carbs: ~18.2 g

• Fat: ~25.5 g

• Fibre: ~5.6 g

Share Your Thoughts

If you make these No Protein Powder Protein Bars, let me know whether you went chocolate-free or added the dark chocolate. Also, tell me how you’re eating them—straight from the fridge, or tucked into your bag for later.

Frequently Asked Questions About Whole Foods Protein Bars Without Protein Powder

Are these whole foods protein bars “healthy” if they’re higher calorie?
Yes, because the calories come from filling ingredients like edamame, peanut butter, and hemp hearts. Therefore, they tend to keep you satisfied longer than many lighter bars.

Do these whole foods protein bars need baking?
No. Instead, chilling helps them firm up and slice cleanly.

How do I store whole foods protein bars?
Store them in an airtight container in the fridge for up to 7 days. Alternatively, freeze for up to 2 months and thaw in the fridge.

Can I make these whole foods protein bars nut-free?
Yes, you can use sunflower seed butter or tahini.

High Protein Vegan Recipes June 12 - 18

• Part One Recipes, Monday to Thursday: Sweet Breakfast, Lunch, and Dinner.

• Part Two Recipes, Friday to Sunday: Savoury Breakfast, Lunch OR Dinner option, and a High Protein Snack.

• Use these meal plans as is to take you through the entire week (with an open meal for Friday-Sunday) OR use the recipes individually where you need them most.

• Grocery lists have been divided into Part One and Part Two. For those using these recipes individually, head to the individual recipe page for ingredients needed.

Friday - Sunday Recipes

Breakfast: Spinach and Feta English Muffins

402 cals - 22g fat - 23g carbs - 28g protein - 4g fiber.

Lunch or Dinner: Lemony Chickpeas

378 cals - 10g fat - 50g carbs - 22g protein - 14g fiber.

Snack: Baked Cookie Protein Bars

284 cals - 20g fat - 15g carbs - 11g protein - 2.5g fiber.

Without chocolate: 245 cals - 17g fat - 12g carbs - 11g protein - 2g fiber.

TOTAL for one serving of each recipe, per day:

1064 cals - 52g fat - 88g carbs - 61g protein - 20.5g fibre.

Read more

High Protein Vegan Recipes June 12 - 18

• Part One Recipes, Monday to Thursday: Sweet Breakfast, Lunch, and Dinner.

• Part Two Recipes, Friday to Sunday: Savoury Breakfast, Lunch OR Dinner option, and a High Protein Snack.

• Use these meal plans as is to take you through the entire week (with an open meal for Friday-Sunday) OR use the recipes individually where you need them most.

• Grocery lists have been divided into Part One and Part Two. For those using these recipes individually, head to the individual recipe page for ingredients needed.

Monday-Thursday Recipes

Breakfast: Cherry Kiwi Protein Yogurt Bowls

362 cals - 10g fat - 38g carbs - 30g protein - 3.5g fiber.

Lunch: Shawarma Salad (Option to make it a wrap!)

565 cals - 33g fat - 30g carbs - 37g protein - 5g fiber.

Lower fat/cal option: 417 cals - 21g fat - 24g carbs - 33g protein - 3.5g fiber.

Fat grams broken down on recipe page so you can adjust as needed.

Dinner: Lentil Meatballs with Greek Salad

581 cals - 21g fat - 71g carbs - 27g protein - 25g fiber.

Lentil Meatballs only: 411 cals - 7g fat - 62g carbs - 25g protein - 22g fiber.

TOTAL for one serving of each recipe, per day:

1508 cals - 64g fat - 139g carbs - 94g protein - 33.5g fibre

Recipe: Cherry Kiwi Protein Yogurt Bowls

1. To a mixing bowl add: yogurt, protein powder, lemon juice, and salt, whisking well to combine. If it’s too thick you can add a few tbsp of plant milk to thin it out.

2. Divide the protein yogurt across 4 meal prep containers then top each one with pitted cherries, and sliced kiwis!

3. Bonus fiber if you keep the skin on the kiwi :)

Read more

Our meal prep club is growing, and that means the way it looks, feels, and functions needs to grow with it.

Your feedback is shaping Bite Club from the ground up, and it has been such a big part of where Bite Club is now and where it’s going next. So, I’m really excited to share a few upgrades that I think will make your weekly meal prep feel easier, more organized, and more realistic to follow.

Starting Friday, June 26th instead of sending two separate emails every Friday with 3 recipes in each email and two separate grocery lists, I’m switching things over to one cohesive weekly meal plan.

Each week, you’ll receive:

4 high-protein vegan recipes
1 master grocery list
1 step-by-step meal prep guide

So, rather than piecing together two different emails and grocery lists, everything will live in one simple weekly plan. My goal is to make Bite Club feel more streamlined, less overwhelming, and easier to actually use when you’re planning your week.

I’ve also just created a full Bite Club Recipe Index so you can easily find one-off recipes whenever you need them.

There are already 300+ recipes inside Bite Club, and now they’re organized in one place so you can browse the archive without having to scroll through old posts or search your inbox. I’ll also be updating the index every week with the new meal plans and recipes, so it will keep growing as Bite Club grows.

And this update feels especially full circle for me.

I got my start in meal prep back in 2016 when I founded my own brick-and-mortar meal prep company. We made meals in a commercial kitchen, delivered them to customers across the city, and also supplied wholesale locations. During that time, I wasn’t just creating the recipes — I was also writing detailed prep instructions for my kitchen staff so they could make everything in the most efficient order possible.

That meant thinking through things like what needed to go in the oven first, what could be chopped while something was cooking, what sauces could be made ahead, and how to batch similar tasks together so the whole prep process moved faster.

And now, I’m bringing that same system into Bite Club.

The biggest upgrade is the new Meal Prep Club Step-by-Step.

This will be a clear prep order for anyone making the full meal plan. Basically, I’ll walk you through exactly what to chop, cook, bake, blend, mix, and assemble — in the most efficient order possible — so you can get everything done faster without standing in your kitchen wondering what to do next.

Think of it as me being in the kitchen with you saying, “Start this first, while that cooks, prep this, then assemble these.”

Because meal prep is so much easier when you have a plan.

This change also allows me to make each weekly menu feel more intentional and balanced. Instead of sending separate recipe batches, I can create a full plan that works together better, shares ingredients more efficiently, and makes your grocery shopping simpler.

As always, the goal of Bite Club is to help you eat high-protein vegan meals that actually taste good, without spending endless hours planning, shopping, and preparing.

Thank you so much for being here and for making Bite Club part of your routine. I’m so excited for you to try the new format, and I really think it’s going to make your weekly prep feel easier, faster, and way more doable.

Your updated weekly meal plan is coming Friday, June 26th 💛

Evann

High Protein Vegan Meal Prep Recipes June 5 - 11

• Part One Recipes, Monday to Thursday: Sweet Breakfast, Lunch, and Dinner.

• Part Two Recipes, Friday to Sunday: Savoury Breakfast, Lunch OR Dinner option, and a High Protein Snack.

• Use these meal plans as is to take you through the entire week (with an open meal for Friday-Sunday) OR use the recipes individually where you need them most.

• Grocery lists have been divided into Part One and Part Two. For those using these recipes individually, head to the individual recipe page for ingredients needed.

Friday - Sunday Recipes

Breakfast: Chickpea Scramble

574 cals - 14g fat - 85g carbs - 27g protein - 20g fiber

Scramble only: 438 cals - 10g fat - 62g carbs - 25 protein - 17g fiber

Lunch or Dinner: Peach and Tofu Feta Salad

615 cals - 35g fat - 42g carbs - 33g protein - 7g fiber

No Dressing: 508 cals - 28g fat - 31g carbs - 33g protein - 7g fiber.

Fat explained on recipe page so you can adjust if needed.

Snack: Almond Brownie Balls

220 cals - 16g fat - 9g carbs - 10g protein - 4g fiber

Lower Calorie Option: 175 cals - 11g fat - 10g carbs - 9g protein - 3g fiber.

TOTAL for one serving of each recipe, per day:

1409 cals - 65g fat - 136g carbs - 70g protein - 31g fibre

Options to reduce fat on recipe pages.

Read more

High Protein Vegan Recipes June 5 - 11

• Part One Recipes, Monday to Thursday: Sweet Breakfast, Lunch, and Dinner.

• Part Two Recipes, Friday to Sunday: Savoury Breakfast, Lunch OR Dinner option, and a High Protein Snack.

• Use these meal plans as is to take you through the entire week (with an open meal for Friday-Sunday) OR use the recipes individually where you need them most.

• Grocery lists have been divided into Part One and Part Two. For those using these recipes individually, head to the individual recipe page for ingredients needed.

Monday-Thursday Recipes

Breakfast: Peaches and Cream Overnight Oats

474 cals - 14g fat - 56g carbs - 31g protein - 6g fiber

Lunch: Buffalo Pasta Salad

515 cals - 11g fat - 76g carbs - 28g protein - 12.5g fiber

Dinner: Street Corn Bowls

607 cals - 11g fat - 86g carbs - 41g protein - 13g fiber

No rice, salad version: 531 cals - 11g fat - 67g carbs - 41g protein - 12g fiber

TOTAL for one serving of each recipe, per day:

1596 cals - 36g fat - 218g carbs - 100g protein - 31.5g fibre

Recipe: Peaches and Cream Overnight Oats

1. Add the oats to a blender and blend into oat flour.

2. Pour the oat flour into a bowl and add in 1 cup vg greek yogurt (240g), 2 scoops/servings vanilla protein powder, and soy milk. Whisking until smooth and creamy.

3. If it’s too thick to pour then add in a bit more soy milk, add 1 tbsp more soy milk (15ml/g) at a time until you reach a thick, but smooth and pourable consistency.

4. Divide the oat mixture across 4 small meal prep containers.

5. For frozen peaches: add them to a sauce pot and gently warm on the stove until thawed.

6. For fresh peaches: chop into slices or chunks.

7. Top each oat bowl with ¼ of the peaches.

8. Make the “TOP”: add the 1 cup yogurt (240g) and 1 scoop/serving vanilla protein powder and whip together. Then add a big spoonful to the top of each oat bowl.

9. Seal and refrigerate overnight and up to 4 days.

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