Food is one of the most powerful tools that we can use to support the health of our bodies, our planet, and our lineages. This one-of-a-kind cookbook empowers cooks of all levels and dietary preferences to create colorful, nutrient-dense, culturally representative meals that deliver palatable pleasure.  

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When you’re named after one of the greatest literary legends of all time, Dr. Maya Angelou, it’s only a matter of time before you surrender to the calling and write a book. For years, I experimented in my kitchen, learning how to infuse the familiar flavors of culinary dishes from various cultures into humble plant foods. Eventually, I created a blog and shared my original recipes with the world.

A destined encounter with an editor from Penguin Random House in 2019 led to an unexpected phone call in 2020 asking if I would bring the concept of a nutritionally balanced, whole-food plant-based cookbook to life. It was a full-body YES! Through months of being in the pressure cooker of recipe development and overcoming self-limiting beliefs along the way, High-Protein Plant-Based Diet for Beginners was born.

Amongst the widely written-about subject matter of plant-based nutrition, this cookbook stands out because its creation was rooted in deep purpose. The goal was not only to create a nutrition tool that addressed the needs of readers from various cultural backgrounds, cooking skillsets, and access to food resources but to also diversify the voices within the literary wellness space. From concept development to marketing, this book was made possible by an ethnically diverse, women-led team who all held the vision of increasing the visibility and success of BIPOC authors. Supporting this book is a call for the investment of resources in creators of color.

My Food & Wellness philosophies uniquely honor evidence-based nutrition research and deep ancestral wisdom

Voted in 2020 as one of the world's most talented home cooks by AirBnb and Slow Food

Maya 
Howard

Purpose-Driven Publishing 

Embrace YOUR Unique Lifestyle Transformation

I know firsthand what it’s like to feel out of control with food. Although I grew up in a vegan household where we grew our own food and relied on herbal support for many ailments, I struggled to maintain those health values as I entered adulthood. By age 22 I was pre-diabetic, lethargic, anxious, and truly directionless with my life and career. My food and lifestyle choices were increasing my risk for type 2 diabetes and had me set to continue the generational cycle of diet-related disease that haunts communities of color.

The journey to becoming empowered to make better health choices has not been linear. I went through cycles of stress-induced binge eating, crash dieting motivated by reaching aesthetic goals, and witnessed my fitness clients do the same. Over the last 5 years, I’ve embraced an incredible holistic wellness approach to food. Personally, and professionally, I’ve witnessed the life transformation that comes when we address nutritional health along with mental, emotional, social, physical, spiritual, and financial health. 

High -Protein Plant-Based Diet for Beginners is MORE than a collection of plant-based recipes. It’s a message of empowerment to beginners of both a plant-based diet and a holistic wellness lifestyle.

This book is for busy people who:
-want delicious, nutritionally balanced, familiar recipes without having to put too much thought into meal planning
-need more mental energy, physical endurance, and time to dedicate to purposeful work, family, and joyful living
-are tired of tracking calories and just want to eat good food that makes you feel good!

This book is NOT:
-just for vegans
-a short-term, crash diet for quick weight loss
-a low-carb, high protein diet (e.g., keto or paleo)

The introductory guide teaches you how to stock your kitchen and pantry, understand the nutritional value of plant protein, and learn which plant foods offer the most protein value. The book includes a meal planning guide written by a licensed Registered Dietitian that encourages you to repurpose leftovers throughout the week.

ALL of the recipes are free of animal products, require 10 or fewer ingredients, can be made in under an hour, and are flexible for gluten-free and nut-free eaters. They are great for families who need to feed a big group on a tight budget and individuals who enjoy weekly meal prep. You can follow the recipes exactly as they are or substitute in your favorite fruits, vegetables, grains, and proteins. 

EMPOWERMENT

CREATIVITY

INTENTIONALITY

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Sneak Peek of Book through Images. Select & Click on each image to enlarge.

John Lewis "BadAss Vegan"

“Wow, Maya has truly done it. . . . She has simplified going plant-based. For anyone who has thought about making the transition but hasn’t because you don’t know where to start, you just lost that excuse, because this book explains everything you need to make that final step—from what to eat and what not to eat to stocking up your kitchen so that you won’t self-sabotage your transition. I highly recommend this book to anyone, and I do mean anyone—vegan and non-vegan.” 

Alex Gamboa Grand & Lindsey Janssen Smith, Cofounders Good Intent

“What we eat has such a huge impact on both our bodies and our environment. We know that eating a plant-based diet reduces the greenhouse gas emissions from cattle and other animal agriculture, but a whole-food, plant-based diet takes it even further by cutting out a lot of the packaging waste that comes with processed foods while also maximizing nutrition! Maya’s meal plans incorporate using leftovers on a daily basis, simultaneously making meal planning more approachable and reducing food waste. A win-win for our bodies and the earth! Not to mention our mouths water just thinking about these recipes.”

Aly French & Erica Stein, Cohosts Courageous Wellness podcast

“High-Protein Plant-Based Diet for Beginners is a gift for anyone wanting to incorporate more whole-food, plant-based meals into their life! Maya beautifully balances the science behind getting your complete protein needs met from plants, accessible and affordable ways to shop, and the joy and flavor derived from savoring these plant-based recipes. This cookbook gives a holistic and inclusive look at how centering plants on the plate can have positive impacts on your health, your budget, and the planet.” 

Alex Gamboa Grand & Lindsey Janssen Smith, Cofounders Good Intent

“What we eat has such a huge impact on both our bodies and our environment. We know that eating a plant-based diet reduces the greenhouse gas emissions from cattle and other animal agriculture, but a whole-food, plant-based diet takes it even further by cutting out a lot of the packaging waste that comes with processed foods while also maximizing nutrition! Maya’s meal plans incorporate using leftovers on a daily basis, simultaneously making meal planning more approachable and reducing food waste. A win-win for our bodies and the earth! Not to mention our mouths water just thinking about these recipes.”

Aly French & Erica Stein, Cohosts Courageous Wellness podcast

“High-Protein Plant-Based Diet for Beginners is a gift for anyone wanting to incorporate more whole-food, plant-based meals into their life! Maya beautifully balances the science behind getting your complete protein needs met from plants, accessible and affordable ways to shop, and the joy and flavor derived from savoring these plant-based recipes. This cookbook gives a holistic and inclusive look at how centering plants on the plate can have positive impacts on your health, your budget, and the planet.” 

“Wow, Maya has truly done it. . . . She has simplified going plant-based. For anyone who has thought about making the transition but hasn’t because you don’t know where to start, you just lost that excuse, because this book explains everything you need to make that final step—from what to eat and what not to eat to stocking up your kitchen so that you won’t self-sabotage your transition. I highly recommend this book to anyone, and I do mean anyone—vegan and non-vegan.” 

Aly French & Erica Stein, Cohosts Courageous Wellness podcast

“High-Protein Plant-Based Diet for Beginners is a gift for anyone wanting to incorporate more whole-food, plant-based meals into their life! Maya beautifully balances the science behind getting your complete protein needs met from plants, accessible and affordable ways to shop, and the joy and flavor derived from savoring these plant-based recipes. This cookbook gives a holistic and inclusive look at how centering plants on the plate can have positive impacts on your health, your budget, and the planet.” 

John Lewis "BadAss Vegan"

“Wow, Maya has truly done it. . . . She has simplified going plant-based. For anyone who has thought about making the transition but hasn’t because you don’t know where to start, you just lost that excuse, because this book explains everything you need to make that final step—from what to eat and what not to eat to stocking up your kitchen so that you won’t self-sabotage your transition. I highly recommend this book to anyone, and I do mean anyone—vegan and non-vegan.” 

Alex Gamboa Grand & Lindsey Janssen Smith, Cofounders Good Intent

“What we eat has such a huge impact on both our bodies and our environment. We know that eating a plant-based diet reduces the greenhouse gas emissions from cattle and other animal agriculture, but a whole-food, plant-based diet takes it even further by cutting out a lot of the packaging waste that comes with processed foods while also maximizing nutrition! Maya’s meal plans incorporate using leftovers on a daily basis, simultaneously making meal planning more approachable and reducing food waste. A win-win for our bodies and the earth! Not to mention our mouths water just thinking about these recipes.”