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WHAT IS PLANT-BASED EATING? MYTHBUSTING WHAT IS COMPLETE PROTEIN? PLANT-BASED PROTEIN VITAMINS 15 03 04 05 06 08 09 TAP PAGE NUMBER TO JUMP TO ARTICLE PLANT-BASED SNACKS CONTENTS GET INSPIRED: ROUND-THE-CLOCK RECIPES GET MATCHED: FIND THE RIGHT SUPPORT FOR YOUR GOAL 10
BACK TO MENU What is PLANT-BASED EATING? • VEGAN: Doesn’t consume or use any animal products. • VEGETARIAN: No meat or fish, but dairy and eggs are allowed. • PESCATARIAN: Mostly vegetarian, eats fish but not meat. • FLEXITARIAN: Mostly vegetarian, but occasionally eats meat or fish. A plant-based diet is more or less exactly what it sounds like: a diet mostly focused on fruit, vegetables, whole grains, legumes and other plant-based foods. Prioritising plants doesn’t necessarily mean totally removing animal produce. Think of it as a spectrum. • Can help with weight loss • Lower environmental impact • Reduced saturated fat intake is linked to improved heart health, lower cholesterol, and healthy blood pressure • High fibre plant-based diets support good digestive health BENEFITS: CONSIDERATIONS: No matter where you fall, eating more fruit and veg can improve your overall health. • You’ll require a blend of plant proteins for a complete amino acid profile • You may need to supplement with some essential vitamins
BACK TO MENU “A plant-based diet is too expensive.” All diets can be expensive if you don’t plan properly. Prepping budget-friendly sources od protein like tofu, beans,chickpeas and lentils can reduce the costs of plant-based eating. “You have to take supplements on a plant-based diet.” With a well-balanced plant-based diet you can get most of the nutrients you need from food. But there are some — like vitamin B12, iron and omega-3 — that you may need to get from supplements. “Plant-based eating is too difficult and restrictive.” The only limit is your imagination. Get some cookbooks and visit some plant-based restaurants to get inspired and make the switch smoother. “You can’t get all nine essential amino acids on a vegan diet.” Not all plant-based proteins are complete — meaning they don’t contain all nine essential amino acids — but some are, like quinoa and soy. You can also combine sources or use supplements to get all you need. “You can’t hit your protein goal as a vegan.” Plant-based sources may contain less protein than meat, but hitting your goal is entirely possible with proper planning. Understand your goal then eat accordingly and, if needed, top up with a plant-based protein shake. MYTHBUSTING What you need to know NOT SURE WHAT MACROS YOU SHOULD BE HITTING? CLICK FOR HELP
BACK TO MENU A complete protein is a whole food that contains all nine essential amino acids — histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. They’re considered “essential” because the body can’t produce them, and they must come from food. • Quinoa – A grain packed with all nine essential amino acids. • Soy – Tofu, tempeh, edamame and soy milk are excellent options. • Chia seeds – Also rich in omega-3s and fibre. • Hemp seeds – Easy to add to smoothies, yoghurt or porridge. Combining Foods to Get Complete Proteins Pairing incomplete sources can also deliver all nine essential amino acids. Here’s a few ideas. BEANS + RICE PEANUT BUTTER + WHOLEMEAL BREAD LENTILS + NUTS/SEEDS HUMMUS + WHOLEMEAL PITTA What is COMPLETE PROTEIN? • Buckwheat – A great gluten-free grain alternative. • Amaranth – Similar to quinoa, with added fibre benefits. • Spirulina - Also rich in iron, B vitamins (except B12) and antioxidants. • Nutritional Yeast – High in fibre, contains immune-supporting beta-glucans, and often fortified with vitamin B12. COMPLETE VEGAN PROTEIN
BACK TO MENU IMPACT VEGAN PROTEIN Packed with 24g of pea and fava bean protein, this low-sugar blend contains all nine essential amino acids. 10 flavours, all under 125 calories per serving. IMPACT SOY PROTEIN Made with high-quality soy protein isolate, this low-fat, low-sugar powder delivers 25g of protein per serving with 87% protein content. 10 flavours, all under 107 calories per serving. IMPACT PEA PROTEIN Enjoy 24g of pea protein in every scoop with a high-fibre blend that cuts out added sugar. Two flavours, all under 123 calories per serving. PROTEIN SUPPLEMENTS Plant-based THERE’S A PROTEIN FOR EVERY BODY. FIND YOURS.
BACK TO MENU PLANT PROTEIN SUPERBLEND Made with upcycled barley, this super-blend delivers 20g of protein per serving, all nine essential amino acids, and added vitamin B12. Two flavours, all under 106 calories per serving. CLEAR VEGAN PROTEIN A light, refreshing blend of pea protein isolate and real fruit, offering 10g of protein, 1g of sugar, and 50% of your daily B vitamins. Nine flavours, all under 62 calories per serving. CLEAR VEGAN PROTEIN WATER A ready-to-drink formula with 10g of plant-powered protein, zero fat, zero sugar, and added B vitamins. Two flavours, all under 42 calories per serving. THERE’S A PROTEIN FOR EVERY BODY. FIND YOURS. PROTEIN SUPPLEMENTS Plant-based
BACK TO MENU ASHWAGANDHA GUMMIES An apple-flavoured vegan-friendly gummy with 300mg of ashwagandha and vitamin B6 to help reduce fatigue and support immune health. MUSHROOM GUMMIES The benefit of functional mushrooms in a yummy vegan-friendly gummy. Choose Lion’s Mane for focus, Reishi for relaxation, or Cordyceps for performance. HORMONE BALANCE CAPSULES Support your hormonal rhythm with a powerful blend of vitamin B6, zinc and inositol. GUT GUMMIES Packed with one billion live cultures and 40mg of vitamin C for immune system support, all in a tasty, convenient gummy. TURMERIC & GINGER GUMMIES A peachy burst of turmeric and ginger in a delicious gummy, adding some natural spice to your routine. SLEEP CAPSULES A calming blend of magnesium and zinc, with soothing herbal extracts to help you unwind and recharge. APPLE CIDER VINEGAR 500mg of apple cider vinegar goodness. These apple-flavoured gummies also come with added vitamin C and chromium for fuss-free support. MAGNESIUM GUMMIES 150mg of magnesium and added vitamin B6 to help reduce tiredness, all in a mouthwatering raspberry -flavoured gummy. ZINC & MAGNESIUM CAPSULES The powerful trio of zinc, magnesium and vitamin B6 in one daily capsule — supports immune health and helps fight fatigue. GUT HEALTH CAPSULES A tri-biotic blend of pre, pro and postbiotics, plus chloride to support digestion — your all-in-one formula for gut balance. VITAMINS COUNTER POTENTIAL DEFICIENCIES WITH EASE.
BACK TO MENU FOOD & SNACKS PEA-NUT BAR A natural blend of plant-based protein, serving up 12g protein in just 233kcal. Plus, with over 4g of dietary fibre, it’s an all-round great snack. VEGAN DOUBLE DOUGH BROWNIE A delicious combination of cookie and brownie dough, topped with caramel and vegan chocolate. Packed with 13g of plant-based protein in every serving. Five flavours, all under 255 calories. BAKED PROTEIN COOKIE An award-winning, vegan-friendly cookie baked with coconut oil and pea protein to deliver 13g of protein. Three flavours, all under 294 calories. CHOC NUT BUTTER Spread it on toast, dip apple slices in it, or spoon it straight from the tub. Made up of 64% nuts, this indulgent spread is a great source of fibre and protein. PEANUT BUTTER BAR Deliciously smooth peanut butter filling wrapped in a dark chocolate-flavoured coating for the ultimate plant-based snack. Each bar serves up to 8g of protein and just 193kcal. BOOST YOUR PROTEIN INTAKE BETWEEN MEALS.
BACK TO MENU GET MATCHED FIND THE RIGHT SUPPLEMENTS FOR YOUR GOAL AND LIFESTYLE... JOINTS, BONES & MUSCLE GUT HEALTH & DIGESTION ENERGY & FOCUS IMMUNE HEALTH I WANT TO SUPPORT...
BACK TO MENU Get Matched JOINTS, BONES & MUSCLE JOINT HEALTH Plant-based eating can improve joint function and reduce pain caused by inflammation. But there’s a catch — some key nutrients which support reduced inflammation for joint health, like DHA and EPA (omega-3), may be less bioavailable from plant-based sources. MUSCLE HEALTH Protein is essential for muscle growth and day-to-day repair. If you’re avoiding meat, make sure you’re consuming complete proteins. Adding a protein shake to your day can significantly aid efficiency. BONE HEALTH Calcium is crucial for bone strength, and vitamin D enhances calcium absorption. Vitamin B12 is also essential for helping build bone through osteoblast function. ESSENTIAL OMEGA-3 For those struggling to get enough omega-3 from plant sources, you may want to consider a supplement. VITALITY COLLAGEN Collagen, the most abundant protein in connective tissues, may help support joint health when hydrolysed into peptides. GLUCOSAMINE CHONDROITIN CAPSULES Glucosamine helps the body produce cartilage and may help reduce knee pain. Shellfish is a main source, so a supplement can help. HYALURONIC ACID TABLET Naturally found in connective tissues, hyaluronic acid supports joint and muscle health. SUPPLEMENTS TO SUPPORT JOINT & MUSCLE HEALTH
BACK TO MENU FIBRE – SLOWLY DOES IT Fibre is a cornerstone of a plant-based diet, crucial to digestion and gut health. Insoluble fibre, found in whole grains, nuts, and vegetables, adds bulk to stools, keeps bowel movements regular, and supports gut motility. It’s also a powerful prebiotic. The NHS recommends 30g per day. PROBIOTICS VS PREBIOTICS Probiotics are ‘friendly’, or beneficial, bacteria that can be found in food and supplements. They support a healthy gut by inhibiting pathogens. Prebiotics feed gut bacteria and encourage the production of short-chain fatty acids, which help support immunity and reduced inflammation. Get Matched GUT HEALTH & DIGESTION L-GLUTAMINE May help reduce gut inflammation and regulate proteins that support the gut lining. MIND-GUT BALANCE Contains prebiotics to nourish beneficial gut microbes, which have been linked to improved cognitive performance. ZINC Research suggests zinc helps balance the gut microbiome and can reduce inflammation. GUT GUMMIES Contains B. Coagulans, a probiotic that may support digestion. SUPPLEMENTS TO SUPPORT GUT HEALTH
BACK TO MENU Get Matched ENERGY & FOCUS Energy and focus are essential for overall wellbeing, productivity and daily performance. A well-balanced combination of food and supplements can help prevent issues like fatigue by countering potential deficiencies due to blind spots in a plant-based diet. MIND-GUT BALANCE A fruity vitamin and mineral drink containing zinc, vitamin B6 and a probiotic fibre to support brain and gut health, which are closely linked. ENERGY CAPSULES A convenient daily capsule with vitamin B12 to help combat fatigue and iron to boost cognitive function. MUSHROOM GUMMIES Discover the power of functional mushrooms. A fruity gummy containing lion’s mane to support cognitive function. CONCENTRATION CAPSULES A specially designed blend of ingredients to support your energy levels, including B12 and zinc for normal cognitive function, and iron to help reduce tiredness and fatigue. SUPPLEMENTS FOR ENERGY & FOCUS
BACK TO MENU GREEN SUPERFOODS Packed with nutrient-rich greens, including apple, spinach and spirulina, this blend helps your body fight off illness by supporting gut health. Think of it as a daily reinforcement to your defences. VITAMIN C CAPSULES A powerful antioxidant, vitamin C boosts immune cell activity, enhances collagen production, and may reduce the severity and duration of colds. MULTIVITAMIN GUMMIES A good multivitamin serves as a nutritional “safety net”, covering key immune-boosting nutrients like vitamins B12, C and D. B12 supports energy and red blood cell production, C helps fight off colds, and vitamin D activates immune cells. VITAMIN D GUMMIES Essential for immune regulation, vitamin D helps activate T-cells that fight infections and supports overall immune resilience. Supplementation is especially important during colder months when we spend less time in the sun. SUPPLEMENTS TO SUPPORT IMMUNE HEALTH IMMUNE HEALTH Get Matched The immune system is the body’s defence against harmful pathogens like bacteria, viruses and toxins. A complete network involving white blood cells, antibodies and the gut microbiome, it depends on key vitamins, minerals and fibre to function at its best. Plant-based diets can lack some nutrients — such as vitamin D, B12, iron and zinc — that play a key role in immune function.
BACK TO MENU 7G PROTEIN 22G CARBS 4G FAT 161 KCAL Per Bar MACROS INGREDIENTS: • 200g rolled oats • 1 scoop Impact Vegan Protein (Carrot Cake) • 40g raisins • 1 tsp ground ginger • 1 tsp baking powder • 400ml oat milk • 1 grated carrot • 4 tbsp Sugar-Free Syrup (Maple) • 1 tbsp All-Natural Peanut Butter OPTIONAL TOPPINGS: • Banana slices, chia seeds INSTRUCTIONS: 1. In a large bowl, mix the oats, protein powder and raisins. 2. Add the ground ginger, baking powder, oat milk, grated carrot and syrup. Stir well. 3. Pour into a lined baking tray and chill for an hour. 4. Bake at 180C for 25 minutes. 5. Allow to cool, then slice it into 9 squares. Store in the fridge for an easy grab-and- go breakfast. 6. If serving immediately, drizzle with peanut butter and top with banana slices and chia seeds. CARROT CAKE BAKED OAT SQUARES Get Inspired MAKES 9 BARS
BACK TO MENU INGREDIENTS: • 250g macaroni • Drizzle of olive oil • 1/2 brown onion • 3 garlic cloves, crushed • 130g cashew (soaked overnight in water and drained) • 1 tsp chilli powder • 1/2 tsp cumin • 3 tbsp nutritional yeast • Pinch of salt • 1 litre vegetable stock • 3 tbsp toasted breadcrumbs INSTRUCTIONS: 1. Cook the macaroni according to packet instructions. 2. In a pan, fry the onion in olive oil until soft. Add the garlic and cook for 2 minutes. 3. In a food processor, blend the fried onion and garlic with the cashews, spices, nutritional yeast, salt and vegetable stock until smooth. 4. Drain the macaroni, add to the pan and mix well withthe sauce. 5. Serve, topped with toasted breadcrumbs. VEGAN MAC ‘N’ CHEESE Get Inspired MAKES 4 SERVINGS 16G PROTEIN 37G CARBS 21G FAT 413 KCAL Per Serving MACROS
BACK TO MENU INGREDIENTS: • 1 tbsp coconut oil • 1 brown onion, sliced • 2 bell peppers, sliced • 1/4 tsp paprika • 1 tsp chilli powder • 1/2 tsp garlic granules • 1/2 tsp cumin • 4 portobello mushrooms, sliced • 1 tbsp soy sauce • 6 small whole wheat tortillas TO SERVE: • Pickled jalapeños, guacamole and salsa INSTRUCTIONS: 1. Heat a large pan over a medium-high heat. Melt coconut oil, then throw in the onions and peppers. Fry for 8-10 minutes until soft. 2. Stir in the spices and cook for another 2 minutes, stirring occasionally. 3. Add the portobello mushrooms and soy sauce, cooking for 4-6 minutes until browned. 4. Warm the tortillas in the oven (5-10 minutes) or microwave (30 seconds on full power). 5. Fill each tortilla with the fajita mixture and top with jalapeños, guacamole and salsa. PORTOBELLO MUSHROOM FAJITAS Get Inspired MAKES 6 WRAPS 3G PROTEIN 18G CARBS 18G FAT 238 KCAL Per Wrap MACROS
BACK TO MENU INGREDIENTS: • 1 small cooked beetroot • 120g frozen berries • 1 handful spinach • 1 small piece ginger • 1 small piece turmeric (or 2 tsp ground turmeric) • 1 scoop Impact Vegan Protein (any flavour) • 1 tsp hemp seeds • 100ml soy milk • 2 tbsp plant-based yoghurt INSTRUCTIONS: 1. Blend all ingredients until completely smooth. 2. Pour into a glass and enjoy immediately or into a shaker to take with you on the go. GUT-BOOSTING SMOOTHIE Get Inspired MAKES 1 SHAKE 36G PROTEIN 23G CARBS 13G FAT 435 KCAL Per Serving MACROS
BACK TO MENU INGREDIENTS: • 150g hazelnuts • 100g soft, pitted dates • 2 tbsp cocoa powder • 1 scoop Impact Vegan Protein (Chocolate) • Pinch of salt • 1 tbsp honey or golden syrup • 1/2 orange, zested • Squeeze of fresh orange juice • 1 bar dark chocolate INSTRUCTIONS: 1. Preheat the oven to 180C. Pour the hazelnuts onto a lined baking tray and bake until toasted. 2. Blitz the hazelnuts in a food processor unti crumbled. Don’t blend too much otherwise the mixture will turn into a nut butter. 3. Add the dates, cocoa powder, protein powder, salt, honey or golden syrup, orange zest, and a squeeze of orange juice, and blitz again until the mixture is well combined and sticky. If it’s too thick, loosen with a little more orange juice. 4. Divide the mixture into 12 evenly sized balls, then cover and chill for 15-20 mins until firm. 5. A few minutes before removing from the fridge, melt the orange chocolate in the microwave, stirring every 30 seconds. 6. Use a skewer or toothpick to dip each chilled energy ball in chocolate until completely covered. 7. Transfer to a plate or container and chill again until set (this should take around half an hour). Keep in the fridge for up to four days, and enjoy before to your workout for a sweet boost of energy. CHOCOLATE ORANGE ENERGY BALLS Get Inspired MAKES 12 BALLS 5G PROTEIN 12G CARBS 12G FAT 183 KCAL Per Ball MACROS
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