Simple, plant-based meals with big flavor and zero added sugar.
These recipes are here to prove one thing: food without sugar can taste amazing.
Every meal uses simple ingredients you can find at a regular grocery store. The flavor comes from herbs, spices, citrus and good technique, not sugar.
Every recipe is plant-based. If you eat meat or dairy, each one includes a "Not plant-based?" note with easy swaps. Whatever you choose, the rules stay the same: no added sugar, no sweeteners and no refined carbs.
Macros are estimates per serving, based on USDA nutrition data for the base recipe. Brands and portion sizes will change them slightly. "Make it pop" add-ons are not included.
Every recipe follows the same simple format, so you always know where to look.
A simple version using spices you probably already have. It tastes great on its own.
An upgrade using one of the house seasoning blends in Part 1. This is where the recipe goes from good to "wow."
Plant-based ingredients you can switch in based on what you have or what you like.
Meat or dairy swaps if you eat them. Always check the label for sugar.
A small trick that makes the recipe easier or tastier.
Make it your own. Once you know the formulas in this pack, you can mix and match blends, sauces and ingredients to create your own meals.
Tap any item to jump to it.
How to make food taste incredible without sugar.
Great-tasting food balances a few key elements. Get these right and you won't miss sugar.
Add acid first: a squeeze of lemon or a splash of vinegar. Then add a pinch of salt. Taste again. Most "boring" food just needs one of these two.
Keep a few of these on hand and any simple meal can taste restaurant-good.
Remember: anything from a jar or bottle, like olives, hot sauce or mustard, needs to pass the label check with 0g added sugar.
Many store-bought seasoning packets contain sugar, and most are loaded with salt. Making your own takes about 5 minutes, and you control exactly what goes in.
Buying spices: store-brand jars work great. A single spice should list only that spice. Pre-mixed spices like chili powder and curry powder should have no sugar on the ingredient list.
Smoky, earthy and a little warm.
Best on: black beans, lentils, sweet potatoes and cauliflower.
Bold and peppery, with a kick.
Best on: potatoes, red beans, corn, okra and roasted chickpeas.
Warm, earthy and aromatic.
Best on: chickpeas, cauliflower and grain bowls.
Stir 1 tsp into every 2 Tbsp of tahini for an instant shawarma sauce.
Fresh, herby and savory.
Best on: white beans, soups, tomato dishes, roasted veggies and vinaigrettes.
Warm, fragrant and golden.
Best on: lentils, chickpeas, cauliflower and curries.
Cook it in a little oil for 30 seconds before adding liquid. This "blooms" the spices and deepens the flavor.
Cozy and sweet-smelling.
Best on: oats, apples, pears and sweet potatoes.
Warm spices make food taste sweeter without adding any sugar.
Nutty, savory and crunchy.
Best on: Avocado Sweet Potato Boats, salads, roasted veggies and bean dips.
Sprinkle it on at the end so it stays crunchy.
That's fine when you're short on time. Just read the label first. The ingredient list should have no sugar or sweeteners of any kind. Store-bought blends usually contain salt, so taste your food before adding more.
Beans and lentils: Smoky Taco, Cajun or Golden Curry
Chickpeas: Shawarma or Cajun
Soups and tomato dishes: Italian Herb
Oats and fruit: Warm Breakfast Spice
Finishing touch: Everything Topper
Store-bought dressings and sauces are one of the biggest sources of hidden sugar. These take 5 minutes.
The formula: 3 parts oil to 1 part acid.
Shake it all in a jar. Keeps 1 week in the fridge.
Try: Italian Herb with red wine vinegar for salads, Shawarma with lemon for grain bowls, or Smoky Taco with lime for bean salads.
Whisk the tahini, lemon and garlic. It will thicken at first. Keep whisking in water a spoonful at a time until it's smooth and pourable. Keeps 5 days in the fridge.
Blend until smooth. Keeps 1 to 2 days in the fridge. Press plastic wrap right onto the surface so it stays green.
A chimichurri-style sauce that makes anything taste fresh.
Finely chop everything by hand, or pulse a few times in a food processor so it stays a little chunky. Keeps 5 days in the fridge.
Why no balsamic? Most store-bought balsamic vinegar contains caramel color or added sugar, and balsamic glaze almost always does. We use lemon, lime, red wine vinegar and apple cider vinegar instead.
Simple formulas for building your own meals, any day of the week.
Swap ideas: Try it savory with sweet potato, avocado and Everything Topper.
Watch out for: instant oatmeal packets, granola, sweetened plant milk and dried fruit.
Swap ideas: Apple with almond butter, carrots with white bean dip, or berries with a handful of walnuts.
Watch out for: flavored nuts, trail mix with candy or dried fruit, and "healthy" snack bars.
Pairing fruit or veggies with protein or fat keeps you full longer and your energy steady.
Swap ideas: Change the blend and sauce to change the whole bowl.
Watch out for: bottled dressings, flavored rice packets and marinated beans.
Swap ideas: Add a scoop of cooked grain to make it more filling.
Watch out for: croutons, candied nuts, dried cranberries and store-bought dressings.
Swap ideas: Serve over a whole grain or greens, and finish with a sauce.
Watch out for: crowding the pan, which steams veggies instead of browning them. Use two pans if you need to.
Hard veggies like potatoes, sweet potatoes, carrots and cauliflower take longer. Start them 15 minutes before softer ones like peppers, onions, zucchini and beans.
Canned beans and tomatoes, broth, coconut milk, curry powder, Dijon mustard, hot sauce, salsa, olives, nut butters and plant milks. Each one must show 0g added sugar.
Three ways to start the day steady, full and sugar-free.
Estimated per serving
Soft baked sweet potato topped with creamy avocado, crispy chickpeas and fresh sprouts. All on one pan.
Heat the oven to 400°F and line a sheet pan with parchment paper.
Cut the sweet potatoes in half lengthwise and rub the cut sides with the oil. Place them cut side down on the pan.
Toss the chickpeas with the smoked paprika and a pinch of salt, and spread them on the same pan.
Bake for 35 minutes, shaking the chickpeas once halfway, until a fork slides easily into the sweet potatoes.
While they bake, mash the avocado with a squeeze of lemon, salt and pepper.
Flip the sweet potatoes, fluff the tops with a fork and add a pinch of salt.
Top with the avocado, tomato, crispy chickpeas and broccoli sprouts.
Sprinkle each boat with 1 tsp Everything Topper, a pinch of chili flakes and an extra squeeze of lemon.
Use microgreens or arugula instead of broccoli sprouts, or salsa with 0g added sugar instead of tomato.
Add a fried or scrambled egg on top.
Bake extra sweet potato halves on Sunday and reheat them at 400°F for 10 minutes. Add the sprouts last, since they wilt quickly.
Estimated per serving
Creamy, cozy oats that are ready when you wake up. Naturally sweet from fruit and warm spices.
In a jar, stir together the oats, chia seeds, cinnamon, salt, banana and plant milk.
Cover and refrigerate for at least 6 hours or overnight.
Stir, add a splash of milk if it's too thick, and top with berries and walnuts.
Use 1 tsp Warm Breakfast Spice instead of plain cinnamon. Toast the walnuts in a dry pan for 3 minutes, and swirl in 1 Tbsp nut butter with no added sugar.
Use diced apple, pear or peaches instead of berries, or pumpkin or hemp seeds instead of walnuts. For warm oats, microwave for 1 to 2 minutes. Soy milk adds about 6g of protein.
Use plain dairy milk.
A pinch of salt makes oats taste sweeter. Make 3 jars at once, since they keep for 4 days. Use plain oats, not flavored instant packets.
Estimated per serving
Crispy golden potatoes, black beans and peppers in one skillet. A hearty breakfast that also works for dinner.
Heat the oil in a large skillet over medium-high heat. Add the potatoes in one layer, cover and cook for 5 minutes.
Uncover and cook for 8 to 10 more minutes, stirring only every few minutes so the potatoes brown.
Add the onion and bell pepper and cook for 5 minutes. Add the garlic and paprika and cook for 1 minute.
Stir in the black beans and spinach and cook until the spinach wilts, 2 to 3 minutes. Season with salt and pepper.
Use 2 tsp Cajun blend instead of the smoked paprika. Finish with sliced green onion and hot sauce with 0g added sugar, or a spoonful of Avocado-Lime Crema.
Use sweet potatoes, pinto beans or kale. Mushrooms and zucchini are great additions.
Top with a fried egg, or add chicken sausage. Check the sausage label, since many contain sugar.
Leave the potatoes alone while they cook so they get crispy. Leftovers crisp right back up in a hot skillet.
Big, colorful meals that keep you going all afternoon.
Estimated per serving
Crispy spiced chickpeas, fluffy quinoa and crunchy veggies with a creamy lemon-tahini drizzle.
Heat the oven to 425°F. Toss the chickpeas with the oil, cumin, paprika, garlic powder and a pinch of salt. Roast for 20 to 25 minutes, shaking the pan halfway.
Bring the water to a boil, add the quinoa, cover and simmer for 15 minutes. Let it rest for 5 minutes, then fluff with a fork.
Build each bowl: greens, quinoa, chickpeas, cucumber, tomatoes, red onion and parsley.
Drizzle each bowl with 2 Tbsp Lemon-Tahini Sauce.
Use 2 tsp Shawarma blend on the chickpeas instead of the separate spices, and stir 1 tsp into the tahini sauce. Soak the red onion in lemon juice and a pinch of salt for 10 minutes for a quick pickle.
Use brown rice or farro instead of quinoa. Add roasted cauliflower or bell peppers.
Use chicken thighs seasoned with the Shawarma blend.
Dry the chickpeas really well before roasting. Water is what keeps them from getting crispy.
Estimated per serving
A crunchy, bright salad packed with chickpeas, olives and fresh herbs. Perfect for meal prep.
Whisk the dressing ingredients together in a large bowl.
Add everything else and toss well. Taste and add more salt and pepper if needed.
Use 1 tsp Italian Herb blend in the dressing instead of the oregano. Add fresh mint and a handful of sunflower seeds for crunch.
Use white beans or lentils instead of chickpeas. Add cooked farro or quinoa to make it heartier, or artichoke hearts (check the label).
Add feta cheese, grilled chicken or shrimp.
Store the salad and dressing separately and it keeps for 3 days. Toss them together right before eating.
Estimated per serving
Savory, smoky lentils wrapped in fresh collard greens with crunchy veggies and creamy avocado-lime crema.
Heat the oil over medium heat and cook the onion for 4 minutes. Add the garlic, chili powder, cumin and tomato paste and cook for 1 minute.
Add the lentils and water. Cover and simmer for 20 to 25 minutes, until the lentils are tender and the liquid is absorbed. Season with salt.
Prepare the collards: cut off the thick stem at the bottom, then carefully shave down the thick center rib with a knife so the leaf folds easily. If you like, dip each leaf in hot water for 10 seconds to soften it.
Fill each leaf with lentils, cabbage, carrot and a spoonful of crema. Fold in the sides and roll it up like a burrito.
Use 1 Tbsp Smoky Taco blend instead of the chili powder and cumin. Finish with a squeeze of lime and pickled jalapeños (check the label).
Use butter lettuce cups instead of collards, or skip the wrap and serve it as a bowl over brown rice.
Use ground turkey or beef cooked with the same spices.
The lentil filling freezes well, so make a double batch for another week.
Comforting, one-pan and one-pot meals the whole family can enjoy.
Estimated per serving
Roasted sweet potato, cauliflower, peppers and black beans with smoky taco spices. Served burrito-bowl style.
Heat the oven to 425°F. Toss the sweet potato and cauliflower with half the oil, half the spices and a pinch of salt. Roast for 15 minutes.
Toss the peppers, onion and black beans with the rest of the oil and spices. Add them to the pan and roast for 15 to 20 more minutes, until everything is browned.
Serve over brown rice with lime, cilantro and sliced avocado.
Use 1½ Tbsp Smoky Taco blend instead of the chili powder and cumin. Drizzle with Avocado-Lime Crema or Green Herb Sauce.
Use quinoa instead of brown rice, or serve it over greens or in collard wraps.
Add chicken strips tossed in the same spices during step 2.
Use two sheet pans if one is crowded. Crowded veggies steam instead of browning.
Estimated per serving
A creamy, golden one-pot curry with red lentils, tomatoes, coconut milk and spinach.
Heat the oil and cook the onion for 5 minutes. Add the garlic and ginger and cook for 1 minute, then add the curry powder and cook for 30 seconds.
Add the lentils, tomatoes, coconut milk and water. Bring to a boil, then simmer uncovered for 20 to 25 minutes, stirring often, until thick.
Stir in the spinach until it wilts. Season with salt and finish with lime juice and cilantro. Serve over brown rice.
Use 1½ Tbsp Golden Curry blend instead of store-bought curry powder. Top with toasted pumpkin seeds.
Use kale instead of spinach. Add cubed sweet potato or cauliflower with the lentils. Serve over quinoa. Light coconut milk brings it to about 470 calories and 11g fat.
Add diced chicken thighs in step 1.
This curry tastes even better the next day, and it freezes for up to 3 months.
Estimated per serving
A cozy, herby stew with creamy white beans, tomatoes and tender kale. Even better the next day.
Heat the oil and cook the onion, carrots and celery for 6 to 8 minutes. Add the garlic, tomato paste and herbs and cook for 2 minutes, until the paste darkens.
Add the tomatoes, beans and broth. Simmer for 15 minutes.
Mash about a cup of beans against the side of the pot to thicken the stew.
Add the kale and cook for 5 minutes. Finish with lemon juice, salt and pepper.
Use 1 Tbsp Italian Herb blend instead of the thyme and oregano. Top each bowl with a drizzle of olive oil, a spoonful of Green Herb Sauce and a sprinkle of nutritional yeast.
Use spinach instead of kale (stir it in at the end) or chickpeas instead of white beans. Add farro or whole wheat pasta to make it heartier.
Add chicken sausage (check the label) or top with Parmesan.
Cooking the tomato paste until it turns brick red adds deep, savory flavor.
Quick bites to keep your energy steady between meals.
Estimated per serving
Crunchy, salty and satisfying. A great replacement for chips.
Heat the oven to 400°F. Dry the chickpeas very well and remove any loose skins.
Toss with the oil and salt. Roast for 25 to 35 minutes, shaking every 10 minutes, until crunchy.
Season while they're hot, then let them cool on the pan. They get even crispier as they cool.
Way 1: 1½ tsp Shawarma blend plus lemon zest. Way 2: 1½ tsp Cajun blend.
Air fry at 390°F for 12 to 15 minutes instead.
Store them loosely covered. A sealed container makes them soft. Re-crisp in the oven for 5 minutes.
Estimated per serving
Creamy, bright and full of herbs. Serve with crunchy veggies.
Blend everything until smooth, adding water a spoonful at a time until creamy.
Taste and add more salt, pepper or lemon if needed. Serve with veggies.
Blend in 1 tsp Italian Herb blend. Top with olive oil and red pepper flakes, or a sprinkle of Everything Topper.
Add 1 Tbsp tahini for extra creaminess, or use chickpeas for a hummus-style dip.
It keeps for 5 days in the fridge. Macros are for the dip only, not the veggies.
Estimated per serving
Sweet, crunchy and creamy. A classic that keeps you full.
Slice the apple and serve with the peanut butter for dipping or spreading.
Sprinkle with Warm Breakfast Spice, hemp seeds and chopped peanuts.
Use a pear instead of an apple, or almond or sunflower seed butter with no added sugar.
Many popular peanut butters contain added sugar and oils. Always read the label, and stir natural peanut butter well before using.
Estimated per serving
Juicy, refreshing and bright with lime and mint.
Gently toss everything together in a bowl and serve cold.
Sprinkle with a little chili powder and lime zest for a sweet, spicy and tangy snack.
Use cantaloupe, kiwi or grapes.
A tiny pinch of salt makes melon taste even sweeter. Add a handful of nuts to make it more filling.
Set aside an hour or two on Sunday and your week gets much easier. Pick the steps that fit your meals.
Mix 2 or 3 seasoning blends for the week.
Cook a big pot of whole grains, like brown rice or quinoa.
Cook a pot of lentils or rinse a few cans of beans.
Make one sauce. Lemon-Tahini and Green Herb Sauce both keep for 5 days.
Roast a pan of chickpeas and a pan of veggies.
Wash and chop raw veggies for snacks and salads.
Make 2 or 3 jars of overnight oats.
Cooked grains, beans and lentils: 4 to 5 days
Soups, stews and curry: 4 days, or 3 months in the freezer
Chopped raw veggies: 4 to 5 days
Overnight oats: 4 days
Everything you need for this pack. We recommend organic whenever you can.
Chili powder, ground cumin, smoked paprika, paprika, garlic powder, onion powder, dried oregano, dried thyme, dried basil, dried rosemary, dried parsley, black pepper, cayenne, red pepper flakes, ground coriander, ground turmeric, cinnamon, ground ginger, ground cardamom, nutmeg, ground cloves, allspice, dry mustard, curry powder, sesame seeds, poppy seeds, dried minced garlic, dried minced onion
Canned chickpeas, black beans and cannellini beans · dry brown or green lentils and red lentils · quinoa, brown rice and plain rolled oats · canned diced tomatoes and tomato paste · unsweetened coconut milk · low-sodium veggie broth · tahini · peanut butter with no added sugar · olive oil · red wine vinegar and apple cider vinegar · Dijon mustard · Kalamata olives · chia seeds, walnuts, hemp and pumpkin seeds · nutritional yeast · unsweetened plant milk
Everything canned or jarred must show 0g added sugar.
Sweet potatoes, Yukon gold potatoes, onions, red onions, garlic, fresh ginger, bell peppers, cauliflower, cucumbers, cherry tomatoes and tomatoes, carrots, celery, spinach, kale, collard greens, romaine, red cabbage, broccoli sprouts, avocados
Parsley, cilantro, mint and basil
Lemons, limes, apples, bananas, berries (fresh or frozen) and watermelon
Frozen berries and frozen spinach are just as nutritious as fresh and cost less. Dry lentils and beans are cheaper than canned. Buy spices in bulk or store-brand jars.
Added Sugars must say 0g. No sugar or sweeteners in the ingredients. Grains must say "whole."
Mix and match the blends, sauces and templates in this pack to create meals you love. Made something great? Share a photo in the WhatsApp group so everyone can try it.
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