When people hear the words vegan, healthy eating, high-protein or nutrition, they often assume that it’s only for athletes, bodybuilders, fitness enthusiasts, or people who are looking to completely transform their lifestyle. The truth is, veganism is for everyone, no matter your goals.
I wrote 50 Vegan Gluten-Free High-Protein Recipes because I believe that every person deserves access to simple, affordable, nourishing meals that support their health, energy, happiness, and longevity regardless of what their current diet, fitness level, age, income, or lifestyle is.
As a single parent to my two children, I’ve been through my fair share of tough times in life, where finances can be tight and spare time is a luxury in itself. The thought of cooking fancy meals after finishing work, whilst keeping my children entertained, tackling the housework and hunting through the fridge for ingredients is enough to make you reach for the freezer drawer and turn to food that is cheap, fast and convenient, which ultimately only leads to poor health, less energy and empty calories widening your waistline.
I turned to bodybuilding after the birth of my second child, when I was nutritionally depleted, weak and skinny. I saw food as my enemy, denied myself the things that I loved and felt guilty for gaining weight. Studying nutrition and personal training, I competed in a natural bodybuilding contest as a vegan and placed second, earning my title as a professional athlete and it totally transformed my life.
Bodybuilding food can be rathe bland and uninspiring, as I’m sure everyone has heard of the go-to of brown rice, broccoli and chicken breast. And whilst I’m intolerant to dairy and gluten, I haven’t had meat since I was 5yrs old, which has been a few years now. Although I’m no longer competing, I still live a healthy, active lifestyle for which my nutrition plays a huge part and allows me to stay in shape all year round, maintain a six pack and have bags of energy.
But don’t worry, this isn’t a cookbook for perfect people, it’s a cookbook for real people! Like busy parents rushing between school runs and work commitments. It’s for students trying to eat well on a very tight budget with limited cooking equipment. It’s for grandparents wanting to improve their health and have more energy to keep active. It’s for athletes looking to fuel their performance and avoid burnout. It’s for families wanting healthier meal options without fuss. And it’s also for people who have never cooked a vegan meal in their lives and simply want to explore something new.
Most importantly, it’s for anyone who wants to feel better and live better.
Good Health Doesn’t Have To Be Complicated
One of the biggest misconceptions about healthy eating is that it’s expensive, restrictive, or difficult.
Over the years, I’ve met countless people who wanted to improve their diet but felt overwhelmed by conflicting advice, were deterred by complicated recipes, and unable to cook as much as their first meal because of expensive ingredients that they couldn’t even pronounce, let alone buy locally.
That’s why every recipe in this book is built around simplicity. No more endless shopping lists, expensive superfoods or complicated cooking techniques. Just wholesome ingredients, straightforward instructions, and meals that fit into everyday life, because healthy eating should support your life, not take it over. Quick, easy, healthy meals that you’ll enjoy, and make enough servings to pop a few into the fridge or freezer to have throughout the week – you’ll be meal prepping before you know it!
Small Changes Create Big Results
And of course, you don’t have to become vegan overnight or throw out everything that is unsuitable in your cupboards. You really don’t have to commit to a strict diet or a deadline at all. It’s about making progress, not perfection, and that progress will look different for each and every individual.
One of the reasons that I wanted to create this cookbook was to show people that positive change can begin with a single meal. One healthy breakfast, one nourishing lunch, one family dinner, one nutritious snack. Or one meal prep that you’d set aside a few days ago, used in place of meal that would have usually been packed with fats, sugar and preservatives.
These small healthy choices, made consistently, can have an extraordinary impact on how we feel physically, mentally, and emotionally in time. Whether you’re looking to increase your energy levels, support healthy weight management, improve digestion, build muscle, recover faster, reduce processed foods, or simply introduce more plant-based meals into your week, then every step forward matters. And for simply reading this, I’m already proud of you for thinking of your health.
Feeding More Than Just Yourself
As a mother, I understand that food is about so much more than just calories and nutrition. Food brings families together, it creates memories and teaches children healthy habits that can last for a lifetime.
When we make healthier choices for ourselves, we often inspire those around us to do the same. The meals in this book are designed to be approachable, family-friendly, and enjoyable for everyone around the table. They aren’t about deprivation or sacrifice, but discovering how delicious nutritious food can be – and when it comes to vegan food, you can pile your plate high!
When we take care of ourselves, we are better able to take care of the people that we love too. And for me as a mother, food is love.
The Power Of Plant-Based Protein
As a professional plant-based bodybuilder, one question that I’ve been asked for many years now is “How do I get a six pack?” and “Where do you get your protein from?” The answer to both is simple – plants!
Protein isn’t exclusive to meat and dairy, as cutting out the animal part of the equation means that we can go directly to the source, the plant, where the protein is based. This cookbook showcases just how easy it can be to meet your nutritional needs through ingredients such as lentils, beans, chickpeas, quinoa, seeds, nuts, and quality plant-based proteins.
Every high protein recipe has been lovingly selected to help support strength, recovery, satiety, and overall wellbeing without compromising on flavour or simplicity. So whether you’re looking to build muscle, maintain a healthy weight, support active ageing, or simply feel fuller for longer, prioritising plant-based protein can be a powerful tool for better overall health at any age and stage of life.
A Cookbook For Every Stage Of Life
You don’t need to identify as vegan to benefit from using this book. You also don’t need to be an athlete or even have a specific health goal. The recipes are suitable for anyone who wants practical, nourishing meals that taste great and support a healthier lifestyle – whether you’re fussed about your macros or not.
So, whether you’re taking your first steps toward healthier eating, or you’ve been following a plant-based lifestyle for years, this cookbook meets you exactly where you are without judgement, pressure or perfection required.
I’ve loved cooking these recipes in my kitchen, barefoot, listening to music and licking peanut butter from my fingers whilst my children pop up over my shoulder looking for as cheeky taste before mealtime. Each dish has been lovingly prepared and photographed by my own fair hands, in my uniquely personal style.
From sharing my bodybuilding breakfasts and soups on social media, to finding exciting new recipes and restaurants that have ventured into plant-based menus, it’s become rather iconic for me to hold a drink besides my plate, with my favourite tattoos in shot.
I know that you too will enjoy this delicious food, and the opportunity to make choices that support your wellbeing and family as a whole.
An Investment In Your Future
We often spend money on things that provide such temporary satisfaction, yet hesitate when it comes to investing in our health. The reality is that our health influences every aspect of our lives, from our energy and confidence to our mood, productivity, relationships and our ability to show up fully for the people that we love.
The recipes in this cookbook aren’t just meals, they’re tools that can help you to build a stronger, healthier future for yourself and your family, which I hope you will enjoy preparing together.
And that is one of the most valuable investments any of us can make!
My Invitation To You
Whether you’re vegan, vegetarian, flexitarian, or currently enjoy a traditional diet, I invite you to approach this cookbook with curiosity rather than expectation. Please remember that you don’t have to change everything. You simply have to start somewhere.
One recipe each week. One meal. One healthier choice at a time. Remember, better health isn’t about being perfect, it’s about making progress.
And if this cookbook helps you to feel a little stronger, a little healthier, a little more energised, and a little more confident in your ability to nourish yourself and your loved ones, then it has achieved exactly what I created it to do.
I hope that it brings you as much delight and enthusiasm in your life as it has me. From my family and kitchen to yours, with love, Tracy x
My book is currently available in paperback or Kindle on Amazon!
