Recipes: Nutrition Information Disclaimer
How Nutrition Information Was Calculated
The nutrition information provided for these recipes was calculated using Cronometer Basic through the Cronometer website between January and July 2026 based on the specific ingredients, brands, and serving sizes listed in each recipe. Nutrition analyses were completed during the development of this recipe collection.
Because nutrition information can vary greatly depending on the exact product used, the calculations reflect the specific brands and ingredients selected during recipe development. If you substitute ingredients, choose different brands, modify portion sizes, or make other changes to a recipe, the final nutrition information may differ.
Ingredient Brands & Products Used
When developing these recipes, certain products were intentionally selected to help meet specific nutrition goals, such as increasing protein, calcium, vitamin D, iron, and other key nutrients commonly considered in plant-based eating.
Protein-Rich Ingredients
Trader Joe’s High Protein Organic Super Firm Tofu was selected to increase protein content in tofu-based recipes
Bob’s Red Mill High Protein Oats was used in recipes where additional protein from oats was desired
Kite Hill Greek Style Vegan Yogurt was chosen for its higher protein content compared to many other plant-based yogurts
Brami Lupini Bean Pasta was used as a higher-protein, higher-fiber pasta option
Truvani Vanilla Protein Powder & Orgain Complete Protein Powder (Chocolate) were used in select recipes to support higher protein goals
Calcium & Vitamin D Sources
Fortified unsweetened soy milk was selected as a nutrient-dense plant milk option providing protein, calcium, and vitamin D
UV-exposed mushrooms were used when mushrooms were included to provide a natural source of vitamin D
Other Nutrition Considerations
Natural nut butters with no added sugar were used to maintain ingredient simplicity and minimize added sugars
Iodized salt was used whenever salt was added to recipes to support iodine intake
Soaking nuts and legumes before use was emphasized in several recipes, which may help reduce naturally occurring antinutrients and improve nutrient bioavailability. Even if a recipe does not specifically call for soaking, it is always an option depending on your preferences and preparation time.
Low-sodium canned goods and prepared products such as canned beans, canned vegetables, vegetable broth, and other prepared ingredients were selected as low-sodium options when possible. This allows for better control over sodium intake while still allowing iodized salt to be incorporated into recipes when needed for iodine.
Whole wheat pasta and bread were chosen more often than not to increase fiber and provide additional micronutrients compared to refined grain alternatives.
A Note About Substitutions & Making Recipes Your Own
These recipes were designed with specific nutrition goals in mind; however, cooking should be enjoyable, flexible, and tailored to you. If there is an ingredient you do not enjoy (for example, olives, capers, or another flavor preference), feel free to swap it out! Adding your favorite ingredients or making adjustments to better fit your preferences is encouraged. Enjoying your food and creating habits you can maintain long-term is more important than following a recipe exactly.
That said, certain substitutions can significantly impact the nutrition breakdown. For example, replacing a fortified food (such as fortified soy milk or a fortified plant-based product) with a non-fortified alternative may substantially change the nutrient content of a recipe.
If you're new to cooking, short on time, or simply looking for ways to make meal preparation easier, these simple strategies can help make the recipes more approachable without sacrificing nutrition:
Use frozen prepared grains - Frozen rice, quinoa, and other prepared grains can help meals come together quickly while still providing a nutritious foundation.
Save time with pre-cut vegetables or a vegetable chopper. Purchasing pre-cut vegetables or using an affordable vegetable chopper can significantly reduce prep time.
Lean on frozen fruits and vegetables - Frozen produce is picked and frozen at peak ripeness, helping preserve nutritional value. It is also convenient, often more affordable, and reduces food waste since you do not have to worry about fresh produce going bad before you use it.
Try a 50/50 pasta swap - If you are not a fan of whole wheat pasta (it honestly took me a while to adjust!), try mixing half whole wheat pasta with half refined pasta. This allows you to enjoy a familiar taste and texture while still increasing fiber and nutrient intake.
Enjoy exploring these recipes and adapting them to fit your personal preferences and needs! Nutrition information is intended as an estimate and should be used as a general guide, as nutrient values may vary based on ingredient selection, preparation methods, and portion sizes
