---
title: 'Vegan - FULL WEEK meal prep! 180g Protein - 2,500 Calories.'
source: 'https://youtube.com/watch?v=_xID4Nr-a5w'
video_id: '_xID4Nr-a5w'
date: 2026-07-01
duration_sec: 652
---

# Vegan - FULL WEEK meal prep! 180g Protein - 2,500 Calories.

> Source: [Vegan - FULL WEEK meal prep! 180g Protein - 2,500 Calories.](https://youtube.com/watch?v=_xID4Nr-a5w)

## Summary



## Transcript

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