High Protein Vegan Meal Prep - No Supplements Needed!
This is four days of vegan meal prep, and every single day contains over 160 grams of plant protein and also meets all of your nutritional needs -- vitamin B12, omega-3, iodine—without supplementation: everything your body needs to be a healthy vegan.
In this video, we'll show you how to make it.
Click this link to get all these recipes — including the grocery list and nutrition breakdown.
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The Basics of Vegan Meal Prep
Focus on High Protein Intake
For our meal prep, we have two main focuses. The first is maintaining a high protein intake. We're aiming for at least 150 grams of plant protein per day. This ensures that you meet your daily protein requirements, which is crucial for muscle maintenance and overall health.
Importance of Micronutrients
The second focus is getting enough micronutrients—vitamins and minerals. For this meal prep, we have a 2,500 calorie target. This is a good calorie target for the average active person and can be adjusted based on your specific fitness goals, whether that is building muscle or losing fat.
Please note: individuals should adjust calories and nutrition targets based on their unique body and goals.
Calculate your custom nutrition targets with our FREE nutrition calculator.
Breakfast: Overnight Berry Protein Oats
Ingredients and Preparation
For breakfast, we’re making overnight berry protein oats. This meal is super delicious and easy to prepare. Here’s how to make it:
Dry Ingredients: Add one cup (85 grams) of rolled oats, one tablespoon (10 grams) of chia seeds, one tablespoon (6 grams) of ground flaxseed, and two scoops (37 grams) of vanilla protein powder to each meal prep container.
Night Before Serving: Add one cup (240 grams) of unsweetened soy milk, blueberries (115 grams), and a sliced banana (100 grams).
Storage and Serving
Store these in the fridge. Add a single Brazil nut each morning for a daily dose of selenium.
Lunch: Vegan Chicken Stir Fry with Brown Rice
Cooking Rice
Start by cooking the rice. Use a rice cooker with a 2:1 water-to-rice ratio for perfect rice every time.
Preparing Soy Curls and Veggies
Soak 360 grams of soy curls in boiled water. Prep veggies: slice 500 grams of onion, 450 grams of red bell peppers, 1050 grams of broccoli, 45 grams of minced garlic, and six scallions.
Making the Sauce
Combine 48 grams miso paste, 60 grams maple syrup, 42 grams rice vinegar, 150 grams tamari, 18 grams chili sauce, 18 grams arrowroot powder, and 132 grams water.
Cooking
Sauté the onions, garlic, and scallions. Add bell peppers, then add broccoli. Air fry soy curls at 400°F for 7-10 minutes. Mix everything together and combine with brown rice.
Dinner: Protein Pasta with Tofu and Veggies
Preparing Tofu
Preheat oven to 400°F. Slice two blocks of extra firm tofu into 16 slabs. Season with your favorite spices. Bake for 30 minutes, flip, and bake for another 15 minutes.
Cooking Pasta
Boil 340 grams of chickpea pasta. Simmer 1000 grams of pasta sauce, 312 grams of edamame, and 16 cups of kale. Once pasta is cooked, mix with the sauce and add tofu slices.
Garnishes
Add sunflower seeds, nutritional yeast, and dulse flakes for added nutrition.
Nutrition Breakdown
Each day, you’ll get 2576 calories and 164.5 grams of plant protein. This plan meets all your nutritional needs, including vitamin B12, omega-3, and iodine, without supplements.
Adjusting Calorie Intake
This calorie target is a maintenance level for an average active person. Adjust your intake based on whether you want to lose fat or build muscle.
Conclusion
This high-protein vegan meal prep plan is easy to follow and ensures you meet all your nutritional needs. Download the recipes, grocery lists, and nutrition breakdowns by clicking the link in the description. Happy meal prepping!
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