Looking for a fast high-protein vegan meal prep that only requires one hour of your precious time? Look no further! In this video by The Vegan Gym, you’ll find all the recipes and nutrition breakdown you need to create a week’s worth of delicious vegan meals. Plus, they even mention a free plant-based nutrition course with a waitlist for enrollment. By emphasizing the importance of meal prep for staying on track with your nutrition, this video offers a helpful resource for vegans who want to ensure their meals are packed with enough protein, vitamins, and minerals for optimum health. With a breakdown of a high-protein 2,000-calorie vegan meal prep without the need for supplements, and specific sections dedicated to breakfast, lunch, dinner, snacks, and nutrition breakdown, this video has everything you need to create a convenient and nutritious meal plan. The Vegan Gym aims to make vegan fitness and health accessible to all and encourages a community of 1,000,000 vegans to get into the best shape of their lives while promoting veganism, compassion, and challenging the status quo. So whether you’re a fitness enthusiast or simply looking for a healthier vegan lifestyle, this fast and high-protein meal prep is for you!
FAST High-Protein Vegan Meal Prep in 1 Hour
Meal Prep Overview
Meal prepping is a fantastic tool for staying on track with your nutrition, and it becomes even more important if you follow a vegan lifestyle. Ensuring that your meals contain enough protein, vitamins, and minerals is crucial for achieving your health and fitness goals as a vegan. In this video, we will break down a high-protein 2,000-calorie vegan meal prep that provides all the necessary nutrients without the use of supplements. This meal prep can be completed in just one hour, saving you time and effort throughout the week.
For breakfast, we will be making a delicious Berry and Cream Overnight Oats. This nutrient-packed meal will keep you full and energized throughout the morning. To make this recipe, you will need oats, Greek-style yogurt, maple syrup, ground cinnamon, frozen fruit blend, hemp seeds, sunflower seeds, and unsweetened soy milk. The instructions for preparing this tasty breakfast are as follows:
- Line up seven glass or Tupperware containers.
- Add oats, Greek-style yogurt, maple syrup, and ground cinnamon to each container.
- Add a frozen fruit blend, hemp seeds, and sunflower seeds to each container.
- Mix in unsweetened soy milk.
- Put the covers on and place the containers in the fridge.
These Berry and Cream Overnight Oats are a convenient and nutritious way to start your day. Feel free to add milk in the morning to adjust the consistency or heat it up if you prefer warm oats.
For lunch, we will be making a Greek-Style Lentil Pasta Salad. This flavorful dish combines protein-packed chickpea pasta with a variety of fresh vegetables and lentils. To make this recipe, you will need chickpea pasta, baby kale, onion, bell peppers, cucumbers, cherry tomatoes, canned lentils, olives, sunflower seeds, iodized salt, and black pepper. Follow these instructions to prepare the salad:
- Cook chickpea pasta according to the package instructions.
- Line up seven containers and add baby kale to each one.
- Chop onion, bell peppers, and cucumbers, and add them to a separate large bowl.
- Add cherry tomatoes to the bowl.
- Drain and rinse the pasta under cold water, pat dry if needed, and set aside to cool.
- Use a salad spinner to remove excess moisture from the vegetable mixture.
- Divide the mixture evenly into each container.
- Add canned lentils, olives, sunflower seeds, iodized salt, and black pepper to each container.
This Greek-Style Lentil Pasta Salad is a nutritious and filling lunch option that will provide you with essential nutrients and keep you satisfied throughout the day.
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For dinner, we will be making a Slow Cooker Tempeh Chili. This hearty and flavorful dish is packed with plant-based protein and a variety of vegetables. To make this chili, you will need tempeh, onion, bell peppers, jalapeno peppers, garlic, diced tomatoes, tomato paste, vegetable broth, chili powder, cumin, smoked paprika, oregano, salt, and black pepper. Follow these instructions to prepare the chili:
- Crumble tempeh and chop onion, bell peppers, jalapeno peppers, and garlic.
- Add all the ingredients to a slow cooker and stir well.
- Cook on high for 4-5 hours or low for 7-8 hours.
This Slow Cooker Tempeh Chili is not only delicious, but it also makes meal prepping even easier as you can simply set it and forget it while it cooks.
For snacks, we have two options that are both tasty and nutritious. The first snack is Cantaloupe, a refreshing and hydrating fruit packed with vitamins and minerals. Simply cut the cantaloupe into cubes and divide them into individual containers for easy grab-and-go snacks.
The second snack option is Popcorn with Nutritional Yeast. Popcorn is a whole grain snack that is low in calories and high in fiber. Nutritional yeast adds a cheesy flavor and is a great source of B vitamins. To prepare this snack, pop some popcorn and sprinkle it with nutritional yeast to taste. Divide it into individual portions for convenient snacking throughout the week.
Our high-protein vegan meal prep ensures that you meet all your essential amino acid targets and micronutrient goals without the need for supplements. It’s important for vegans to pay attention to their nutrient intake, including calcium, iron, and B12. While most nutrients can be obtained through a well-balanced plant-based diet, vitamin D may require supplementation or sun exposure. Be mindful of your individual nutrient needs and make adjustments as necessary.
Importance of Meal Prep
Meal prepping plays a vital role in maintaining a vegan diet that provides adequate protein, vitamins, and minerals. By preparing your meals in advance, you can ensure that you have nutritious options readily available, making it easier to stay on track with your nutrition goals. Meal prepping empowers you to take control of your diet and make conscious choices about the foods you consume.
Benefits of Meal Prep
Meal prepping offers several benefits beyond just ensuring a healthy diet. It saves time by eliminating the need to prepare meals from scratch every day. Additionally, it is cost-effective as it allows for bulk purchasing and reduces food waste. Portion control is another advantage of meal prepping, as it enables you to portion out the correct amount of food for each meal. By planning your meals in advance, you can also make healthier choices and resist the temptation of unhealthy snacks or takeout meals.
In this video, we have provided you with a fast high-protein vegan meal prep that can be completed in just one hour per week. This meal prep ensures that you meet your nutritional needs without the use of supplements. By following these recipes and incorporating meal prepping into your routine, you can save time, stay on track with your nutrition, and enjoy delicious and nutritious meals throughout the week. Remember, meal prep is a powerful tool for maintaining a healthy vegan lifestyle, and with a little planning and preparation, you can achieve your health and fitness goals.