Meal prepping is one of the best ways to make sure you stick to your nutrition plan. Not only does it save time, but it also gives you the opportunity to really think about the foods you're choosing to include in your meals and how they are fueling your body. This Vegan Black Bean Sweet Potato Quinoa Salad recipe works well for meal-prepping and essential micronutrients to keep you healthy and feeling great!
Smoothie bowls are a really easy (and delicious) vegan breakfast or snack. They are packed with nutritious fruits and veggies and only require a blender, so they are perfect for our mediocre kitchen skill level!
Serves: 1
Prep time: 5 mins
Cook time: —
Protein: 24g
Carbs: 44g
Fat: 7g
1/2 medium banana
100g frozen fruit and berries of your choice (my favorite is 25g grapes, 25g mango, 25g pineapple, 25g strawberries)
Small handful of kale (20-30 g)
Small handful of spinach (20-30 g)
Dash of turmeric
Thumbnail size of fresh ginger
1/2 lemon without the skin
1/2 scoop of vanilla or salted caramel protein
5g chia seeds
5g hemp seeds
1/2-1 scoop of greens powder
Dash of maca powder, lion's mane, probiotics or other health supplements you have daily
Water as needed
Add ingredients to a blender and blend until smooth!
Note: I use all frozen to give a nice texture and temperature. You can add 3-4 ice cubes if you prefer using fresh fruit and berries.
Consistency can be adjusted by adding more/less water. Alternatively, you can add more frozen fruit (however, this will change the macros).
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This recipe is from The Mediocre Vegan Kitchen, the only vegan cooking show filled with brotherly banter, science-based vegan nutrition tips to help you meet your fitness goals, and the occasional pie to the face.
Mac and cheese is comfort food at its finest. This vegan mac and cheese recipe is oh so thick and creamy, plus it has a rich cheesy color from butternut squash. This dish is a guaranteed crowd-pleaser for any holiday gathering!
Serves: 4
Prep time: 30 mins
Cook time: 20-30 mins
Protein: 28g
Carbs: 56g
Fat: 4g
1 butternut squash cubed
1/2 white onion, chopped
1 tbsp of salt
1.5 cups of nutritional yeast
1 box chickpea pasta
1 cup unsweetened almond milk
1. Chop onions and squash and then place in a pot with half the salt. Cover with water and bring to boil.
2. Cook until onions and butternut squash are tender (about 20 minutes).
3. Once tender, strain the squash and onions.
4. In another pot, boil water and cook pasta to instructions.
5. Preheat Oven to 400.
6. While pasta is cooking, place butternut squash & onions into a blender with the remaining salt, nutritional yeast, and almond milk.
7. Blend until smooth.
8. Once pasta is finished, strain and then place in a glass baking dish.
9. Pour cheese sauce over top of pasta and make sure noodles are fully coated.
10. Bake in the oven at 400 for 20 minutes (optional: add bread crumbs).
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This recipe is from The Mediocre Vegan Kitchen, the only vegan cooking show filled with brotherly banter, science-based vegan nutrition tips to help you meet your fitness goals, and the occasional pie to the face.
This vegan yogurt recipe is so easy, you don't even need to remove your sleep mask in the morning to make it (however, we do recommend it). The yogurt is packed with protein and you'll get an energy boost from the homemade vegan granola and mixed berries that will wake you up and keep you focused all morning!
Serves: 6
Prep time: 15 mins
Cook time: 20-30 mins
Protein: 26.5g
Carbs: 24.7g
Fat: 21.8g
150g coconut yogurt (unsweetened)
1.5 tbsp hemp seeds (15 g)
1/3 cup frozen of your favorite berries (or a mix) (70 g)
1/2 scoop protein powder of choice
1 1/4 cup rolled oats
1/4 cup sunflower seeds
1/4 cup pumpkin seeds (chopped)
1/4 cup coconut flakes or shredded coconut
2 tsp ground cinnamon
1-2 tsp vanilla extract
4 medjool dates, pitted
1/2 cup water
pinch of salt (optional)
Mix all ingredients for yogurt together in a bowl (and top with granola!).
Mix dry ingredients together in large mixing bowl.
Add water, dates and vanilla to blender and blend on high until smooth.
Add wet ingredients to dry and mix thoroughly
Spread granola onto lined baking sheet, making sure to spread granola evenly
Bake for 20 mins at 350 degrees, take out of oven and mix granola up, bake an additional 12-15 minutes (keep an eye on it - timing can vary depending on your oven).
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This recipe is from The Mediocre Vegan Kitchen, the only vegan cooking show filled with brotherly banter, science-based vegan nutrition tips to help you meet your fitness goals, and the occasional pie to the face.
This TVP Burger recipe is a vegan’s best friend. These burgers are super easy to whip up and you can double or triple the recipe for meal prepping. If you’re new to textured vegetable protein (TVP), no worries! We’ll walk you through how to cook TVP so you can enjoy the wonderful benefits of this vegan food. TVP is a soy product that is high in protein, contains zero fat, and is low in carbs. Made with the perfect blend of herbs and spices, these burgers definitely get our approval!
Serves: 4
Prep time: 15 mins
Cook time: 20 mins
Calories: 190
Protein: 16.6g
Carbs: 24.2g
Fat: 3g
1 cup textured vegetable protein (TVP) (94 grams)
1⁄4 cup quick-cooking rolled oats (NOT instant) (20 grams)
1⁄2 tsp dried oregano (or to taste)
1⁄2 tsp dried basil, flakes (or to taste)
1⁄2 tsp dried parsley, flakes (or to taste)
1⁄2 tsp onion granules or powder (or to taste)
1⁄2 tsp garlic granules or powder (or to taste)
1⁄4 tsp mustard powder (or to taste)
3⁄4 cup water (almost boiling)
2 tbsp organic ketchup (34 grams)
2 tbsp Bragg’s Liquid Aminos (or soy sauce) (24 grams)
1 tbsp creamy peanut butter (or another nut or seed butter) (16 grams)
1⁄4 cup whole wheat pastry flour (or gluten-free flour of your choice) (48 grams)
1 tbsp nutritional yeast
Place the water into a bowl and add the oregano, basil, parsley flakes, onion, garlic granules (or powders), and mustard powder with the oats and TVP chunks, and mix well.
Add the ketchup and soy sauce to the mixture, and let rest for 5 minutes so the TVP can soak up the flavors.
Add the nut/seed butter and incorporate.
Add the whole-wheat pastry flour and nutritional yeast, and mix thoroughly.
Form 4 flat patties by hand.
Put a skillet on medium heat and add a light coating of high-smoke point oil like coconut or grapeseed oil (preferably just a small spray of oil) and cook each patty for about 5-8 minutes on each side or until golden brown.
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This recipe is from The Mediocre Vegan Kitchen, the only vegan cooking show filled with brotherly banter, science-based vegan nutrition tips to help you meet your fitness goals, and the occasional pie to the face.
This dessert will not only easily fit into your meal plan, but you will also actually benefit from eating it! Packed with 28g protein, this Vegan Peanut Butter Chocolate Oreo Cheesecake is not just a treat, it will also keep you fueled!
Serves: 1
Prep time: 10 mins
Chill time: 1 hour
Calories: 224
Protein: 28g
Carbs: 14g
Fat: 6g
4 oz Silken Tofu
20g True Nutrition Chocolate Fudge Protein Powder
1 Oreo
12g Tru Nut Powdered PB
Pinch of Salt & Stevia
In a food processor, combine tofu, protein powder, salt, and stevia. Scrape down sides as needed to make sure everything is incorporated well. Add a splash of water if needed.
In a small bag, crush up a single Oreo. Smash to the bottom of the cup to serve as the crust.
In a small bowl, combine powdered peanut butter with water, according to the package directions.
To assemble the cheesecake, spoon the cheesecake mixture over cookie crust. Once all of the mixture has been used, top with powdered peanut butter. You may also alternate between the two if you wish!
Set in the fridge to set for at least 1 hour.
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This recipe is from The Mediocre Vegan Kitchen, the only vegan cooking show filled with brotherly banter, science-based vegan nutrition tips to help you meet your fitness goals, and the occasional pie to the face.
This crispy, breaded tofu recipe will easily become one of your go-to recipes. The air fryer finishes the tofu with a delicious, light crunch and the cubes are perfect for dipping in your favorite sauce! This recipe uses ingredients you likely already have on hand, making it perfect for a quick lunch, dinner, or snack.
Serves: 4
Prep time: 15 mins
Cook time: 20 mins
Calories: 172.25
Protein: 11.4g
Carbs: 13.5g
Fat: 5.8g
1 block (14 oz) extra-firm tofu
1/2 tsp salt
1/3 cup blended rolled oats
1 tsp pepper
1/2 tbsp garlic powder
1/2 tbsp onion powder
1/2 tbsp chili powder
1 tsp paprika
1.5 tbsp nutritional yeast
1 tbsp oil
Blend up oats on a low setting in a blender. Try to keep some bigger pieces intact.
Add blended oats in a bowl with spices.
Pat dry with a paper towel a block of extra firm tofu.
Cut into pieces and place in a container.
Pour over 2 tablespoons of oil and shake to coat evenly.
Pour breading over tofu and shake again in the container.
Place in the air fryer at 400 degrees for around 20 minutes.
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This recipe is from The Mediocre Vegan Kitchen, the only vegan cooking show filled with brotherly banter, science-based vegan nutrition tips to help you meet your fitness goals, and the occasional pie to the face.
Tofu scrambles are a fast and simple way to make a high-protein breakfast that will keep you energized all morning. You can easily add variety to this recipe by trying different veggies, adding some black beans, pairing it with some sweet potato wedges, or topping it with your favorite salsa or hot sauce!
Serves: 4
Prep time: 10 mins
Cook time: 10 mins
Calories: 159
Protein: 18g
Carbs: 8g
Fat: 6g
1 block (14 oz) extra-firm tofu
320g spinach
6 tbsp nutritional yeast
2 tsp onion powder
1 tsp mustard powder
1 tsp. garlic powder
1 tsp turmeric
salt and pepper (to taste)
Bing nonstick pan to medium heat 350°F (170°C).
Drain the tofu.
Place the drained tofu into the bowl and mash with a fork.
Add nutritional yeast, salt, mustard, garlic, onion, and turmeric to the “scrambled” tofu.
Move the contents of the bowl to the heated skillet, and cook until the tofu becomes firm and browns slightly (about 7-10 minutes).
Add the spinach and stir until slightly wilted.
Serve warm and enjoy!
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This recipe is from The Mediocre Vegan Kitchen, the only vegan cooking show filled with brotherly banter, science-based vegan nutrition tips to help you meet your fitness goals, and the occasional pie to the face.
There are many myths about including carbs in your diet. But the truth is, our bodies need carbs to function properly! Athletic performance, focus, memory, and generally feeling at the top of our game can all be linked to our nutrition, specifically our carb intake.
Serves: 6
Prep time: 10 mins
Cook time: 10-15 mins
Calories: 246
Protein: 18.1g
Carbs: 36.5g
Fat: 3.1g
6-8 Yukon gold potatoes
2 tablespoons minced garlic
Salt + Pepper to taste
1 Cup Unsweetened Almond Milk
1 Cup Nutritional Yeast
1 Block Silken Tofu
Bring a pot of water to a boil on the stove.
While water is coming to a boil, chop the potatoes into wedges.
Add potatoes to boiling water.
Once soft, drain the potatoes and add them to a mixing bowl.
Add in the spices, milk, and tofu. Mix with a blender or hand potato masher until they reach your desired consistency!
Note: you may need to add small amounts of milk while mixing the potatoes to achieve your desired consistency.
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This recipe is from The Mediocre Vegan Kitchen, the only vegan cooking show filled with brotherly banter, science-based vegan nutrition tips to help you meet your fitness goals, and the occasional pie to the face.
This recipe is a fast, easy, and delicious way to incorporate more sweet potatoes into your meal plans so you can take advantage of all their benefits! Sweet potatoes are loaded with nutrients including vitamin A, C, and several B vitamins. They are a great source of fiber so they’ll keep you feeling full, which can be helpful if you are maintaining a caloric deficit.
Serves: 3 w/ 2 tbsp mayo
Prep time: 10 mins
Cook time: 15-20 mins
Calories: 163.2
Protein: 5.1g
Carbs: 36.6g
Fat: 2.2g
4 medium sweet potatoes
1 tsp salt - or to taste
1 tsp garlic
1 tsp paprika
1 tsp pepper
1 pkg (14 oz) silken tofu
2 tbsp apple cider vinegar
1 tsp mustard
1/2 tsp salt
5 drops liquid stevia (1 tbsp. powder)
Chipotle tabasco sauce (to taste)
Cut up sweet potatoes into fries (not too thin or they will burn).
Toss them in a bowl with the seasoning mixture.
Place in an air fryer for around 20 minutes or until they are completely cooked.
Place all ingredients into a blender and blend until smooth.
Serve with sweet potato fries.
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This recipe is from The Mediocre Vegan Kitchen, the only vegan cooking show filled with brotherly banter, science-based vegan nutrition tips to help you meet your fitness goals, and the occasional pie to the face.
Craving dessert but don’t want to derail your nutrition plan? These vegan high-protein brownies are a great way to satisfy a sweet tooth while still staying on track to meet your health and fitness goals!
Serves: 9
Prep time: 10-15 mins
Cook time: 20-25 mins
Calories: 85
Protein: 7g
Carbs: 10g
Fat: 2g
100g Silken Tofu
260g Black Beans, Cooked/Drained
35g True Nutrition Soy Protein Isolate - Chocolate Fudge Brownie
14g Almond Flour
20g Cocoa Powder
5mL Vanilla Extract
15mL Sugar-Free Maple Syrup
1⁄2 tsp Baking Powder
Pinch of Salt
175mL Water
14g Lily’s Vegan Chocolate Chips
Preheat oven to 350 degrees F. Line a 9x9 baking pan with parchment paper.
In a high-speed blender, add in all of the above ingredients except for Lily’s Chocolate Chips.
Blend the tarnation out of the mixture for at least 2-3 minutes. Trust us, you don’t want any chunks!
Using a rubber spatula, pour brownie batter into a lined pan. Sprinkle chocolate chips over the top of the batter.
Bake in the oven for 20-23 minutes.
Allow the brownies to cool completely to set.
Cut into 9 brownies. Enjoy!
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This recipe is from The Mediocre Vegan Kitchen, the only vegan cooking show filled with brotherly banter, science-based vegan nutrition tips to help you meet your fitness goals, and the occasional pie to the face.
