[0:00] what is going on guys welcome back to
[0:01] another video today i'm going to be
[0:03] showing you how to make a meal prep for
[0:04] the working week that consists of 2 500
[0:07] calories per day and just under 180
[0:10] grams of protein
[0:14] so to make this one as easy to follow as
[0:15] possible i'm just going to give you the
[0:16] measurements in the voiceover per meal
[0:19] then in description i will give you the
[0:20] full shebang the macros per meal the
[0:23] macros per day everything
[0:26] so meal one i do like my cereal so i'm
[0:28] just gonna have some granola this is
[0:29] like a seed and coconut mix from aldi
[0:32] and we're gonna have 100 grams of that
[0:34] with an apple and 400 ml of soy milk
[0:37] that's going to be 590 calories and 26
[0:40] grams of protein before we dive into the
[0:42] cooking part of this i'd really
[0:44] appreciate if you could just drop a like
[0:45] drop a comment it only takes two seconds
[0:47] and helps me out more than you'll ever
[0:48] know so that's my 9am meal and meal one
[0:51] i like to spread my meals out every
[0:53] three hours just to keep things simple
[0:55] 9 a.m midday 3 p.m 6 p.m and 9 p.m
[1:02] so straight into midday lunch meal
[1:05] i'm gonna have some tofu
[1:08] some basmati rice
[1:10] and some mixed vegetables
[1:13] and the seasonings of your choice
[1:16] i just choose whatever i'm feeling on
[1:18] that day
[1:20] so each meal is going to have 100 grams
[1:22] of the mixed vegetables
[1:28] 75 grams of rice
[1:35] and each meal will have 168 grams of
[1:37] tofu i normally just buy this brand
[1:40] because it's ready pressed and it's very
[1:42] firm and helps it go crispier quicker
[1:45] as it's ready pressed just get it opened
[1:47] up get it on the chopping board and time
[1:49] to chop it up into little squares
[1:55] a voila
[1:58] so now it's time to get everything on
[1:59] the go just cover your rice in boiling
[2:01] water bring that to the simmer and leave
[2:04] that for around 12 to 15 minutes give it
[2:06] a little stir at the start just so it
[2:08] doesn't get clumpy and just keep going
[2:10] back to it every couple of minutes just
[2:12] give it a nice little stir
[2:14] get some cooking oil in there
[2:15] i don't like to use a lot of oil but in
[2:18] this case for me it's necessary
[2:22] get your tofu in there now if you've got
[2:24] the time and you're not making a video
[2:26] it does make more sense just to do this
[2:28] in smaller batches
[2:29] but for the sake of the video i just
[2:31] whacked it all in and it took three
[2:34] times as long so normally it does take
[2:35] about three to five minutes crispy
[2:38] and this one took 10 minutes i think it
[2:39] was to do the full three batches
[2:48] keep that moving around making sure all
[2:50] corners go crispy
[3:10] after 10 minutes it should look
[3:11] something like this
[3:13] and it's time to get this served out
[3:28] so this is going to be my lunch and this
[3:30] will be 437 calories and 29 grams of
[3:34] protein
[3:52] [Music]
[3:59] so that's two meals out the way already
[4:00] and that is my midday slash lunch meal
[4:08] so for this meal i'm gonna have some
[4:09] pasta
[4:10] choose any pasta you like whatever you
[4:12] fish your taste buds here some chopped
[4:14] tomatoes
[4:16] some cashews
[4:17] and some mock mints i'm using linda
[4:20] mccartney's mock mints
[4:25] so each meal is going to have 10 grams
[4:26] of cashew nuts
[4:30] so just for a visual purposes this is
[4:31] the entire week's cashew nuts and in
[4:34] that bowl right there is 287 calories so
[4:37] you've got to be careful when you're
[4:38] eating nuts and seeds and things like
[4:39] that
[4:42] 80 gram of pasta per meal
[4:49] and 150 grams of the mints
[5:10] so you want to get your pasta on the
[5:11] boil
[5:13] that takes around 12 minutes
[5:15] the mince i'm using just requires you to
[5:17] put some water in the pan just to stop
[5:19] it sticking
[5:25] so learning from my previous mistakes i
[5:27] am going to do this in two batches with
[5:28] the mints
[5:35] keep that moving around again until it
[5:36] goes crispy
[5:43] every mop mince has their own cooking
[5:45] requirements
[5:46] but just for this one it only takes
[5:48] around three to five minutes on a high
[5:49] heat
[5:50] after the three and five minutes i will
[5:53] pop in the tomatoes
[6:06] give that a stir around
[6:10] whilst still on the heat by the way
[6:16] now it's time for batch number two
[6:20] same again three to five minutes
[6:26] and we'll get the tomatoes in again
[6:28] you could mix this up and use a
[6:30] different type of sauce i'm a basic guy
[6:32] and i'm happy enough just with the
[6:34] chopped tomatoes
[6:39] pasta's looking ready so it's time to
[6:41] get this one dished out
[6:49] this is the biggest meal of the day
[6:51] and this is 607 calories and 38 grams of
[6:55] protein
[7:12] so that's my 3pm meal done and again a
[7:14] very easy meal that is just so high in
[7:16] protein at 38 grams
[7:21] time for the 6 pm meal now and we're
[7:23] going to have some edamame beans
[7:26] some quinoa
[7:30] and some kidney beans and try and get
[7:32] some that are in a sauce these ones are
[7:33] in a mild chili sauce and i've got it
[7:36] emphasized mild because i have the taste
[7:38] buds of a child and can't handle
[7:39] anything more
[7:44] so the edamame is going to be 100 grams
[7:46] per meal gonna have 50 grams of the
[7:48] quinoa per meal and 156 grams of the
[7:52] kidney beans per meal
[7:55] so the edamame beans don't take too long
[7:57] if you put them on a simmer you're
[7:59] probably done in around five minutes
[8:00] normally from frozen
[8:04] quinoa on the other hand will take
[8:05] around 15 minutes i did put too much
[8:08] water in this so i had to come back to
[8:09] it and drain it a little bit later learn
[8:11] from my mistakes guys
[8:22] take the edamame beans off and get the
[8:25] kidney beans on the go
[8:29] most variations of the kidney beans in
[8:31] sauces take around the same time
[8:33] on the simmer they'll take around five
[8:34] minutes
[8:43] i must confess i'm not the biggest fan
[8:45] of quinoa
[8:46] but i think it's very important to mix
[8:47] your foods up and i think that's what
[8:49] prolongs the holiday period of going
[8:50] vegan you know when you start going
[8:52] vegan and you just feel absolutely
[8:54] terrific and for most people it wears
[8:56] off because they try a lot of different
[8:57] foods and then find the stuff they like
[8:59] but if you keep mixing it up you're
[9:01] packing yourself with such a wide
[9:02] variety of micronutrients that just keep
[9:04] you feeling good
[9:07] so this meal is going to be 458 calories
[9:10] and 27 grams of protein
[9:30] and there's my 6 pm meal
[9:32] and we're ready to move on to the next
[9:34] one
[9:47] so for the last meal i'm going to keep
[9:48] it very simple again we're going to have
[9:49] our first protein shake of the day
[9:52] i'm going to have a 50 gram scoop of
[9:53] protein and a banana
[9:55] i use an unflavored pea protein and not
[9:58] only is it just higher in protein per
[10:01] gram it is also just so much cheaper
[10:03] than the flavored ones
[10:05] and i'm not too forced i'm quite happy
[10:07] just to shake it away neck it done and
[10:09] that's going to be for the protein cheek
[10:11] and the banana 299 calories 41 grams of
[10:14] protein now if your maths is superb
[10:17] you'll realize we're 170 calories under
[10:19] and 16 grams of protein under this just
[10:22] comes from soy milk from coffees i have
[10:24] throughout the day
[10:25] as it adds to the protein and the
[10:26] calories you've got to get them in there
[10:28] and get them measured
[10:35] so there you have a full working week's
[10:36] meals
[10:37] and the objective of this channel really
[10:39] for me is to give you guys all the ideas
[10:42] in the world to make sure you are
[10:43] hitting your macros
[10:45] and hopefully i've done that justice
[10:46] today