An F45 Nutritionist’s Favorite Plant-Based Recipes 

Whether you’re primarily vegan or just looking to try a few vegan or vegetarian recipes, adding a few plant-based meals into your week is a great way to boost fiber and benefit gut health. The key to healthy plant-based eating is to use quality sources of complex carbohydrates such as whole grains (quinoa, oats, veggies) along with quality sources of plant-based proteins (tofu, beans, lentils, nuts and seeds) as opposed to processed vegan meat products. If you’ve been looking to add more plant-based meals into your week, the F45 Challenge vegan and vegetarian meal plans have a wide selection of plant-based options for every season. F45 Sport Nutritionist Kim Bowman has outlined a few plant-based seasonal favorites from warming soup recipes for those heading into Winter months to detoxifying salads for those heading into peak Summer heat. 

Fall & Winter 

Pumpkin Pie Protein Balls


 130 calories/serving 

Makes 5 servings

These Pumpkin Pie Protein Balls are a healthier version of your favorite fall dessert! At only 4g sugar per serving, they make the perfect treat to satisfy that sweet tooth. Pumpkin is a seasonal type of winter squash native to North America and is a great option to utilize in baking, as it adds a natural sweetness and boost of fiber. The combination of F45 Fuel Vanilla Protein and some favorite fall spices like ground ginger and cinnamon tastes just like pumpkin pie! Having a few healthy sweets and snacks stored in the fridge throughout the week can make all the difference when aiming to stay on track with a healthy eating routine. 


See recipe for cooking instructions. 

Thai Roast Pumpkin and Sweet Potato Soup 

352 calories/serving 

There’s nothing like a warm bowl of soup to cozy up with when it’s chilly outside. This rich and creamy Thai-roasted pumpkin (or butternut squash) and sweet potato soup is loaded with nutrients that lower inflammation and detoxify the body. It’s also vegan, gluten-free, and packed with warming spices and herbs like cumin, garlic, and ginger. Seasonal squash is always a fall favorite and known for being a rich source of dietary fiber and a number of vitamins and minerals, including vitamin A, vitamin C, potassium, and magnesium. 


See recipe for cooking instructions.


  1. Preheat the oven to 180 degrees and line a baking tray with baking paper. Lay the pumpkin on the tray, season with olive oil and salt and roast for 15-20 minutes or until cooked through.
  2. Meanwhile, heat olive oil in a large pot and saute the onion and garlic for a few minutes. Add the ginger and cumin and cook for a few more minutes until they become fragrant.
  3. Add the coconut milk, vegetable stock, water, vegetables, Himalayan salt, and pepper and simmer on low heat for 15-20 minutes.
  4. Serve half of the soup and top with half of the pumpkin seeds.
  5. Once cooled, refrigerate the leftovers for tomorrow.

Cranberry Tofu with Roasted Pumpkin and Green Beans

414 calories/serving 

Baked tofu with a delicious homemade cranberry sauce is a plant-based fall favorite and a definite go-to for those who are vegan or vegetarian. Baked tofu with green beans and pumpkin (squash) are topped with a fresh, warm cranberry sauce. Cranberries are loaded with fiber and packed full of vitamin C and other antioxidants, which aid in lowering inflammation in the body. Even though these nutrition powerhouses are low in sugar, they have a natural sweetness, especially simmered together with raw organic honey and fresh orange juice. Not only does the freshness of a homemade cranberry sauce taste amazing, but it’s significantly healthier than the store-bought version that often packs a ton of added sugar. 


See recipe for cooking instructions.

Spring & Summer 

Herbed Quinoa and Pomegranate Salad

This simple vegan salad made with quinoa, spinach, and kale adds a boost of fiber and packs a ton of vitamins and minerals with antioxidant-rich pomegranate seeds. The combination of a nutrient-dense whole grain like quinoa with a quality source of healthy fat such as avocado is ideal for cutting cravings. 


See recipe for cooking instructions.

Peach, Fennel And Carrot Buckwheat Salad

This refreshing and detoxifying salad combines the sweetness of peaches with nutritious and fiber-rich buckwheat. In fact, buckwheat contains 4 times as much fiber as whole wheat and is also a complete protein source containing all 8 essential amino acids. Buckwheat is also an ideal grain for vegans and vegetarians as it is a rich source of iron, a mineral that is often deficient in the plant-based diet. 


See recipe for cooking instructions.