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Meatless is Tallahassee...

I have recently began working with vegan clients, which presents a major challenge with regards to higher fat content and lower carbohydrate intake.

It is very easy to consume carbohydrates as a vegan, especially if you rely on a great amount of processed foods for vegans.

I wanted to try a recipe that was filling, full of fresh ingredients, and lower on the carbohydrate scale.

I made the choice to do a lentil soup using a product from the Beyond Meat® company. It is a sausage that is mostly made with pea protein isolate.

Lentils offer a few benefits. As a legume, they are high in protein. Also, lentils are high in carbohydrates that are difficult to digest.

Plant carbohydrates can be dense, complex molecules that take too long or cannot be digested at all. This means the energy stored in those carbohydrates will not necessarily be absorbed.

These types of carbs are a great source of fiber for maintaining a healthy gut and microbiome. Check out this simple recipe!

Vegan Lentil Soup Recipe


1. 2 Beyond Meat Kilbasa (40g protein)

2. 2 cups dry lentils (Green or brown, makes about 5 cups cooked)

3. 6 cups vegetable stock

4. 1 cup diced carrots

5. 1 cup diced celery

6. 3 cloves garlic

7. ½ cup diced onions

8. 1/3 cup white wine vinegar

9. Olive oil

10. Salt and white pepper (season to taste)


Step # 1: Begin by sautéing garlic, onion, sausage, carrots, and celery together in saucepan with olive oil. When sausage is browned enough, remove to cutting board. Add white pepper to the contents and flash with white wine vinegar.

Step # 2: Pre-rinse lentils and discard water. Add lentils to saucepan, stir, then add vegetable stock.

Step # 3: Cut up Sausage and add back to the saucepan, allow to simmer until desired texture. Salt to liking and let rest with lid on after for a few hours. Reheat and serve.

This recipe should make 3 meals for you.