FAST High-Protein Vegan Meal Prep (1 Hour Per Week!)
Summary
TLDRThis video details how to meal prep a week's worth of nutritious, high-protein vegan meals in just one hour. It focuses on making dishes that are quick to prepare but still meet daily nutritional needs, including 120g of plant protein. The meals incorporate nutrient-dense whole foods like beans, lentils, tempeh, nutritional yeast, seeds, and produce. Detailed recipes are provided for overnight oats, a lentil pasta salad, slow cooker chili, and cantaloupe and popcorn snacks. The video also analyzes the nutrient breakdown, showing how these meals deliver adequate intake of nutrients that vegans sometimes lack like calcium, iron, and B12.
Takeaways
- 😊 The meal prep focuses on being done quickly (in 1 hour), having high protein (120g per day), using no supplements, and hitting all nutritional needs
- 👍 The breakfast is berry and cream overnight oats made with oats, yogurt, maple syrup, cinnamon, frozen berries, hemp seeds, flaxseeds, sunflower seeds and soy milk
- 🥗 The lunch is a Greek lentil pasta salad made with chickpea pasta, baby kale, veggies, lentils, olives, sunflower seeds, salt and pepper
- 🌶 The dinner is a slow cooker tempeh chili made with tempeh, onions, bell pepper, carrots, garlic, beans, diced tomatoes and seasonings
- 🍈 The snacks are cantaloupe and nutritional yeast flavored popcorn
- 📊 The full day hits 120g protein and all amino acid, vitamin and mineral targets without supplements
- 💪 Good vegan sources of protein in the meals include tempeh, chickpeas, lentils, hemp seeds, nutritional yeast
- 🥗 Good vegan sources of iron in the meals include chickpea pasta, lentils, kidney beans, black beans and tempeh
- 🌞 The only vitamin not covered is Vitamin D which requires sun exposure or supplements
- 👍 Customize meal calories and portions based on your own nutrition needs using the calculator
Q & A
What are the key things the meal prep focuses on?
-The meal prep focuses on getting it done quickly in under an hour, getting 120g of plant protein per day, using no supplements, and hitting all nutritional needs while targeting 2000 calories per day.
What are some benefits of using frozen fruit?
-Benefits of frozen fruit include: it doesn't go bad quickly since it's picked at peak freshness, it's less expensive than fresh berries, and it's packed with nutrition.
How can you help keep the meal prep food fresh?
-Tips to keep the food fresh include: storing the kale separately to add before eating, adding paper towels in the containers to absorb moisture, and making fewer meals at a time.
What are some high calcium vegan food sources used?
-High calcium vegan foods used include: soy milk, tempeh, and kale.
What are good plant-based sources of iron in the meals?
-Good plant-based iron sources include: chickpea pasta, lentils, kidney beans, black beans, and tempeh.
How is the B12 need met?
-The B12 need is met using fortified nutritional yeast and fortified soy milk.
How can you meet vitamin D needs on a vegan diet?
-Vitamin D can be obtained from supplements, fortified foods, or 15-30 minutes of sunlight exposure daily.
How can you calculate your specific calorie and nutrient needs?
-You can use the vegan nutrition calculator on the Veganjim.com website to calculate your specific needs.
What appliances are used to save time in the meal prep?
-A large pot to boil pasta water, an Instant Pot or slow cooker for the chili, and a salad spinner to reduce moisture in the produce are appliances used to save time.
What are the vegan protein sources used in the meals?
-The vegan protein sources used include: oats, kite hill yogurt, hemp seeds, lentils, kidney beans, black beans, and tempeh.
Outlines
🚗 Starting off with a grocery list and getting prepared for 1 hour of total prep time
The video begins by stating the goals of the meal prep - to get it done quickly in 1 hour, have 120g plant protein daily without supplements, hit nutritional needs, and target 2000 calories. The instructions start with preparing boiling water for lunch while making the overnight oats for breakfast with oats, yogurt, maple syrup, cinnamon, frozen berries, seeds, and soy milk.
🥗 Making a protein-packed lentil pasta salad for lunch
Lunch is a Greek-style lentil pasta salad. The pasta is boiled then veggies like onions, peppers, cucumbers, and cherry tomatoes are chopped and added to a large bowl. The veggies are divided across containers, then lentils, olives, sunflower seeds, salt, and pepper are added. Balsamic vinegar is left out to prevent moisture and keep the meals fresh.
🍲 Putting together a vegetable-rich slow cooker tempeh chili for dinner
Dinner is a tempeh chili made in the slow cooker. Tempeh is crumbled and added with chopped onions, bell peppers, garlic, carrots, kidney beans, black beans, diced tomatoes, and seasonings like chili powder, cumin, and Chipotle powder. Once done, the chili is portioned out and topped with cilantro, green onions, and cherry tomatoes.
🥣 Prepping fruit and popcorn for healthy vegan snacks
Snacks are pre-cut cantaloupe and popcorn with nutritional yeast. The popcorn and "Cheesy" nutritional yeast provide protein and B12. The snacks are portioned out into containers to have ready alongside the main meals.
Mindmap
Keywords
💡Meal prep
💡Protein
💡Micronutrients
💡Calories
💡Iron
💡Vitamin B12
💡Vitamin D
💡Satiety
💡Freshness
💡Efficiency
Highlights
Full day of eating packed with 120 grams of plant protein and meets nutritional needs without supplements
All prep work done in a single hour to save time
High protein intake builds lean muscle and preserves muscle during fat loss
Protein is more satiating than other macros and helps burn fat
No protein supplements needed to meet protein and nutrient goals
2000 calories per day, adjust as needed for your goals
Make 7 days of vegan meal prep in 1 hour
Add frozen fruit - inexpensive, nutritious, fresh
Use salad spinner to remove moisture and keep food fresh longer
Slow cooker meals save time - just add ingredients and let cook
Exceeded all vitamin/mineral goals including the "tough ones" - calcium, iron, B12
Multiple vegan sources provided calcium, iron and B12
Only supplement needed is Vitamin D/sunlight
Adjust recommendations if different gender, body size, activity level
Use calculator to determine exact calorie/protein/nutrients needed
Transcripts
[Music]
this is seven days of vegan meal prep
that only takes one hour of total prep
time plus every day is packed with 120
grams of plant protein and meets all of
your nutritional needs without
supplements and in this video I'm going
to show you how to make it if you want
to download all these recipes and a
grocery list just click the first link
in the description with that let's Dive
In
[Music]
so for this meal prep we're focusing on
a few key things the first is I want to
get into the kitchen and get it done as
quickly as possible so I don't love
spending my entire day in the kitchen
I'm sure you don't either so all the
prep work for this entire week of meals
can be done in a single hour number two
we want to maintain a high protein
intake every single day of meals
contains 120 grams of Whole Food plant
protein which is really important for
both building lean muscle and also
preserving lean muscle when you are
focusing on Fat Loss another important
tip is that protein is actually more
satiating than the other macronutrients
and it also helps you to burn fat more
quickly and speaking of protein intake
we are not using any protein supplements
which leads me to number three which is
that we are not using any supplements
whatsoever in this meal prep but we are
also hitting all of our micronutrient
targets that's the vitamins and minerals
that we need to be healthy and fit
vegans number four for this meal prep we
have a Target daily calorie intake of
2000 calories now if you're trying to
accomplish some specific fitness goals
it's really important that you
understand your body's daily calorie
needs
depending on your body composition and
fitness goals 2 000 calories might be
too high or too low and if that's the
case for you then you can go ahead and
adjust these meals for Me 2 000 calories
would put me in a moderately aggressive
caloric deficit which means that this
meal prep would help me to burn fat
pretty quickly so just be sure to adjust
your calorie Target based on your goals
so we're going to be making seven days
or an entire week of vegan meal prep
let's get started with breakfast
so for breakfast we're going to be
making Berry and cream overnight oats
but before we jump in and start making
breakfast we're going to actually start
boiling our water for our lunch because
we're trying to save as much time as
possible during this meal prep so in a
large pot bring three to four quarts of
salted water to a boil
while that's heating up start making
your oatmeal line up seven glass or
Tupperware containers then add half a
cup or 40 grams of oats into each next
add half a cup or 112 grams of kite Hill
Greek style yogurt to each of the
containers this kite Hill Greek yogurt
happens to be one of the highest protein
plant-based yogurts but there are other
great vegan brands as well then we'll
add one tablespoon or 20 grams of maple
syrup and a single teaspoon or about 3
grams of ground cinnamon on top
so the next thing that we're going to
add is a half cup of this frozen fruit
blend to each of these containers and
the thing that I really love about
frozen fruit actually there are a few
things one it doesn't go bad quickly so
it's picked at the peak of freshness and
then it's instantly Frozen so you're
getting the freshest berries possible
it's also inexpensive it tends to be
less expensive per unit weight than
getting fresh berries and frozen fruit
is just packed with nutrition follow up
the berries with two tablespoons or 20
grams of hemp seeds hemp Chia and ground
flax seeds are great sources of omega-3
fatty acids finally We'll add two
tablespoons or 16 grams of sunflower
seeds which is a great source of vitamin
E to finish off our oats we'll mix in
three quarters of a cup or 180
milliliters of unsweetened soy milk to
each container so once everything is in
the containers go ahead mix them up put
the covers on put in the fridge and then
they're ready to go every morning for
breakfast you can also add the milk in
the morning to make it a little bit
pressure and if you would like to eat it
warm you can go ahead and heat it up in
the microwave all right now we've got
breakfast ready to go I'm just going to
put the lids on and throw it in the
fridge our water is boiling so we're
going to get prepared with lunch
so for lunch we're going to be making a
Greek style lentil pasta salad
begin add two boxes or 396 grams of
Bonza chickpea pasta to the boiling
water
set a timer for seven minutes or
whatever the Box recommends while the
pasta is cooking line up seven
containers and add about three cups or
63 grams of baby kale to each container
one nutrient that we always want to be
conscious of is calcium we want to make
sure that we're getting enough of it and
this baby kale is a great option there
are lots of different veggies that have
tons of calcium but we're going to go
with baby kale for this meal prep next
chop up one onion four bell peppers
three cucumbers and add them to a
separate large bowl top off the bowl
with two small packages of cherry
tomatoes once the pasta is done boiling
drain and rinse the noodles under cold
water pat dry if needed and set aside to
cool
so not only are veggies totally packed
with nutrition they're also really low
in calories given the amount of food
that you can eat that's one reason that
I love adding in things like these
cucumbers and the red bell peppers and
the calories that are in these veggies
are just really packed with nutrients
now when you're prepping for an entire
week of food it's really important that
the food doesn't start going bad kind of
on day six and seven so one way to
combat that is to make sure that we're
not adding moisture to these containers
so one really efficient way to remove
the moisture from this mixture is just
using a salad spinner you could just dab
it with a towel or some paper towels but
you can normally remove more of the
moisture by using a salad spinner
honestly a salad spinner is probably my
favorite Appliance to use in the entire
kitchen
well maybe
okay so I just decided to weigh this
whole mixture and it's about
2230 grams or 2.23 kilograms which is a
heck of a lot of food so I just went
ahead divide that by seven so I could
know how much I need to put in each one
that's about 318 grams it might be a
little bit different for you depending
on the size of all of the produce that
you got but I'm going to go ahead and
divide this up all right so instead of
weighing each container individually I
just zeroed out the scale so I'm just
going to look for the number minus 318
doesn't need to be exact but I want to
get it pretty close
okay just to get a little bit of the
extra moisture out of the pasta I'm also
going to go ahead and spin this quickly
that was a pasta
we got a visitor in the kitchen
I don't think you like pasta do you
this guy's name is Mr pumpkin
and honestly I was never a cat person
but uh he's been changing my mind a
little bit over the last few months
foreign
cup or 200 grams of canned lentils to
each container lentils are a great
source of protein fiber and iron and
canned lentils specifically are great
for saving time since you don't have to
cook them from scratch just be sure to
drain and rinse them to get rid of as
many bubbles as possible because those
can cause gas next throw in about two
tablespoons or 40 grams of Olives into
each container this is about 10 whole
olives finally top off each container
with two tablespoons or 16 grams of
sunflower seeds and a quarter teaspoon
each of iodized salt or about one and a
half grams and black pepper about half a
gram using iodized salt is a really easy
way to help meet your iodine needs for
the day
all right so the last step would be to
add one to two tablespoons of balsamic
vinegar but to keep these meals fresh we
don't want to add moisture so this is
something that you would just add in
when you're ready to eat a meal so you
can go ahead and mix this up but I'd
actually recommend that you leave it
unmixed because the veggies and the kale
on the bottom should stay as fresh as
possible so we don't want to get any
extra moisture on them but a few tricks
to make sure that your food is lasting
longer or one you can take out the kale
and just leave it on the side and then
add it to every single meal before you
eat it another thing that you can do is
you can actually add a little bit of
paper towel to the top of the last four
days of your meal prep so I could just
go ahead like that and add a cover and
that will help to absorb some moisture
over the next few days so another way to
keep your food as fresh as possible is
to just make fewer meals at a time you
can do a 4 Day meal prep instead of a
Seven Day meal prep if you click the
link in the description we have a four
Day meal prep ingredients list as well
that you can use all right so that's it
for lunch let's jump into dinner so for
dinner we're making slow cooker tempeh
chili we're going to be using an instant
pot but you can use a crock pot as well
start by crumbling three packages of
tempeh with your hands and add them to
the slow cooker next prepare your
veggies by finely chopping two onions
one green bell pepper four large carrots
six cloves of garlic and then add those
all to the slow cooker we'll then add
lots of fiber and extra protein by
adding two cans of drained and rinsed
kidney beans and two cans of black beans
to the pot each of these cans is labeled
as a 15 and a half ounce can which is
about 12 ounces after you rinse and
drain the beans that's about 340 grams
from each can or 680 grams of both
rinsed and dried kidney beans and black
beans follow that up with two 28 ounce
cans or 1 587 grams of fire roasted
diced tomatoes for seasonings add in 4
tablespoons or 32 grams of chili powder
two teaspoons or 6.5 grams of garlic
powder 2 teaspoons or 4 grams of cumin 4
teaspoons or 2.8 grams of Chipotle
powder and two teaspoons each or 12
grams of iodized salt and black pepper
finally add 4 cups or 946 milliliters of
water to the pot all right so I'm going
to go ahead and mix this up and the
reason that I love slow cooker meals so
much is because they really help to save
time all you need to do is throw all the
ingredients in turn it on and then you
can go do other things while your meal
Cooks set your slow cooker on low for
six to eight hours or on high for three
to four hours the chili will thicken as
it cools once the chili is done divide
evenly into seven containers and top off
with fresh cilantro green onions and
cherry tomatoes
foreign
so the last thing that we're going to
prep are our snacks we've got some
cantaloupe here and we also have some
popcorn that we're going to add
nutritional yeast to so these snacks are
really easy to prepare in fact you can
go ahead and buy pre-cut cantaloupe
however you are going to pay a premium
for that so you can just grab some
regular cantaloupe and chop it up
yourself and for the popcorn we just
decided to grab these bags to save some
time now as far as how you portion these
out into containers either you can
choose a larger container such as this
one and put a few days worth of either
the cantaloupe or the popcorn in there
you could also decide to go with a
smaller single serve container like this
one or you could just use a Ziploc
baggie as well add 14 cups or 133 grams
of total popcorn to one or multiple
containers
then add 14 tablespoons or 112 grams of
nutritional yeast and spread evenly
across the popcorn fortified nutritional
yeast is one of the best sources of
vitamin B12 and it also has around 8 to
10 grams of protein for just two
tablespoons it has a Cheesy nutty taste
that goes great on popcorn then Shake It
Up to combine add seven cups total of
cantaloupe or 483 grams to one or
multiple containers the vitamin C in
cantaloupe can enhance your iron
absorption if you eat it alongside your
meals
so that's it for our meals let's dive
into the nutrition breakdown
all right so here's our full day of
eating as you can see we clocked in at
120 grams of plant protein we also hit
all of our essential amino acid targets
so yes clearly plants have protein and
in fact all plants actually contain
protein we've also exceeded all of our
micronutrient goals for vitamins and
minerals even the ones that people claim
that you can't get enough of on a vegan
diet like calcium iron and b12 so for
calcium soy is a great source of calcium
there was soy milk in the breakfast and
also tempeh in the dinner which is soy
as well and kale is a great source of
calcium which we added to the lentil
pasta so for iron we actually surpass
100 of our daily iron needs in lunch and
dinner alone and we almost surpass it in
breakfast as well so if I open up a
detailed view we can see that the
chickpea pasta has a bunch of iron the
lentils also are totally packed with
iron as you can see there and then the
chili the kidney beans black beans and
also the tempeh are all great sources of
iron too for B12 the nutritional yeast
and soy milk that we use for this meal
prep were both fortified with B12 and
it's important to note that not all
nutritional yeast is fortified with B12
so if you are relying on nutritional
yeast or some other product to get all
of your B12 make sure that it is in fact
fortified
so here you can see that the nutritional
yeast that we used was fortified with
over 300 percent of our daily needs for
B12
as you can see here we've hit all of our
vitamin needs but the one in particular
that I'd like to touch on is vitamin D
and that's really the only vitamin that
you need to get through supplements
fortified Foods or by just getting out
and getting Sun there's a reason that
vitamin D is called the sunshine vitamin
so you just need to get outside for 15
to 30 minutes with your arms and legs
exposed 15 minutes if you have lighter
skin and 30 minutes if you have darker
skin it is important to note that the
daily recommended intakes of these
vitamins and minerals are based on my
needs I'm a pretty athletic guy I weigh
about 190 pounds most people will need
less micronutrients than me but two
important exceptions to note are iron
and folate which menstruating women need
more of however with this meal prep both
the iron and folate are high so you're
totally covered there to figure out your
exact calorie protein and micronutrient
needs you can use the vegan nutrition
calculator on our website you can just
head to the veganjim.com com and click
on calculator or there's a link in the
description as well
this video If you enjoyed it then I know
you'll love our free plant-based
nutrition course the plant powered body
in this comprehensive course I'll teach
you exactly what you need to eat to burn
body fats building muscle balance your
hormones improve your gut health and
much more just click the link in the
description to get instant access thanks
again and I'll catch you in the next
video
[Music]
thank you
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