Vegan White Bean Nacho Cheese Sauce

1 15 ounce can of white beans (I used cannellini beans), drained and rinsed
2 cups vegetable broth
1 large jalapeno, roughly chopped
1 teaspoon of garlic powder
1 teaspoon of cumin
1/3 cup of nutritional yeast
2 tablespoons of dijon mustard
2 heaping tablespoons unbleached flour
1/2 cup of red bell pepper, chopped

In a medium pot, stir together the beans, broth, jalapeno, and spices. Bring to a boil.
Reduce heat to a simmer. Stir in the nutritional yeast, dijon. Whisk in the flour and continue to whisk until the sauce begins to thicken. Remove from heat.
Add in the bell pepper.
Blend the mixture using an immersion blender

From http://bbritnell.com/vegan-nacho-cheese-sauce/

Vegan White Bean Cheese Sauce

1 cup cannellini beans (200 calories)
1/2 cup West Soy unsweetened soy milk (50 calories)
1/4 cup nutritional yeast  (60 calories)
1/2 tsp lemon juice
1/4 tsp onion powder
3/8 tsp salt
1/8 tsp garlic salt

Drain and rinse beans if they are canned. Blend together all ingredients with a hand blender. Transfer to a pot. Heat on low, stirring occasionally, until desired serving temperature is reached. Makes 1 serving, 310 calories.

Altered from http://chocolatecoveredkatie.com/2016/02/22/vegan-cheese-sauce-low-fat-no-cashews/

To serve with:
1 cup riced broccoli (35 calories)
1/2 cup cannelini beans (100 calories)

Add riced broccoli to pot of cheese sauce. Over medium heat bring to a simmer. Cover and cook on low for 5 minutes. Remove from heat. Stir in beans and macaroni. Makes 1 serving, 445 calories.

Vegan 1,500 Calorie Goal Per Day Example

1 cup fortified plant milk e.g. Unsweetened Vanilla Almond Milk (40 cal x 1 serving)

1 cup beans e.g. Trader Joe's Vegetarian Refried Pinto Beans (110 cal x 2 servings)

1/2 cup grains e.g. Macaroni (200 cal x 1 serving)

2 cups vegetables e.g. Riced broccoli (35 cal x 1 serving) + Southwestern Corn (70 cal x 2 servings)

2 cups fruits e.g. Strawberries (50 cal x 1 serving) + Banana (110 cal x 1 serving)

Protein powder e.g. Garden of Life Vanilla (170 cal x 1 serving)

Vitamins e.g. Garden of Life Women's Multi Gummy Vitamins (35 cal x 1 serving)

Total: 1,000 calories

500 calories left for vegan cheese, dressing, beverages, snacks, dessert, etc.

http://www.vegancoach.com/images/vegan-food-pyramid-3.jpg

Menu format:
1 cup broccoli (35 cal)
1 cup corn (140 cal)
1 cup pinto beans (220 cal)
1/2 cup macaroni (200 cal)
1 cup unsweetened almond milk (40 cal)
1 cup strawberries (50 cal)
1 banana (110 cal)
1 scoop protein powder (170 cal)
Vitamins (35 cal)

Vegan Low Calorie Cheese Sauce

1/4 cup nutritional yeast (60 calories)
1 tbsp cornstarch (30 calories)
1/2 tsp vegetable bouillon powder (~3 calories)
1/8-1/4 tsp garlic salt
1/2 cup unsweetened soy milk (50 calories)
1/2 cup water
1/2 tsp bottled lemon juice
1/4 tsp onion powder, optional

Mix nutritional yeast, cornstarch, vegetable bouillon powder, and garlic salt in a saucepan. Add enough soy milk to form a thin paste and mix thoroughly to avoid any dry pockets. Add the rest of the soy milk, mix in the water, lemon juice, and turn on heat to medium. Stir continually until sauce reaches desired consistency. Remove from heat. Add onion powder if using, and any other spices you wish. Makes 1 serving, 143 calories.

Altered from http://www.theppk.com/recipes/dbrecipes/index.php?RecipeID=122
Chloe's Kitchen

To serve with:
1 cup riced broccoli (35 calories)

Add riced broccoli to saucepan of cheese sauce. Over medium heat bring to a simmer. Cover and cook on low for 5 minutes. Remove from heat. Makes 1 serving, 178 calories.

Vegan Chocolate Banana Protein Shake

1 cup unsweetened vanilla almond milk (40 calories)
1 packet/scoop protein powder (140 calories, I used Renew Life Skinny Gut Chocolate)
1 tbsp cocoa powder (20 calories)
1 frozen banana (110 calories)
stevia to taste

Pour almond milk into a blender, add protein and cocoa powder then process on high until dissolved. Blend banana until smooth. Sweeten with stevia to taste. Makes 1 serving, 310 calories.

Vegan Strawberry Banana Protein Shake

1 cup unsweetened vanilla almond milk (40 calories)
1 packet/scoop protein powder (130 calories, I used Renew Life Skinny Gut Vanilla)
1 cup frozen strawberries (50 calories)
1 frozen banana (110 calories)
stevia to taste

Pour almond milk into a blender, add protein powder and process on high until dissolved. Blend in strawberries and banana. Sweeten with stevia to taste. Makes 1 serving, 330 calories.