[00:00] And we're back with another high-protein vegan meal prep heatwave edition. This is a no-cooking-grown meal prep. Because let's be real, nobody wants to cook when it's 1,000 degrees outside.
[00:12] So we're not using the air fryer, the oven, the stove, not even the microwave, okay? This is going to be a cool, chilly, refreshing meal prep. We're doing breakfast, lunch, and dinner, and a fun summer snack. So if that sounds like fun, let's see you.
[00:25] Which it should. Let's get right into it. Now, for my own selfish reasons, we're going to start this meal prep off with the snack slash dessert. Why? Well, I'm actually kind of hungry. I'm actually very hungry right now.
[00:39] I could really go for a snack. And this snack is so freaking decadent tasting and out of this world delicious. We're making chocolate chip cookie dough protein balls. And this is a sweet treat that is just going to put a smile on your face and make you so happy.
[00:52] Because who doesn't like eating a fifth full of raw cookie dough? So good. Okay, we're going to start off with very simple ingredients, you guys. We've only got six ingredients that we're working with. We're going to take our PB Fit powdered peanut butter, put it in a bowl, and we're going to add some water.
[01:08] Now, depending on how your day is going, you're going to need to use three-quarters of a cup to one cup of water. We're just going to mix it into the powdered peanut butter until you've pretty much got a runny peanut butter consistency.
[01:20] So start with three quarters of a cup and you can work your way up to as much as you need it, depending on the brand of peanut butter you're using. So once you've got the consistency of runny peanut butter going on, we're going to add three tablespoons of maple syrup for a little bit of sweetness,
[01:35] plus a tablespoon of vanilla extract, or you could use vanilla bean paste if that's what you got. And we're going to add half a teaspoon of salt, because salt brings out flavors. We like spice. Glorious. And then, once you've got those ingredients mixed into the peanut butter, we're going
[01:51] to fold in the sunflower seed protein powder, and we're going to fold in half a cup of almond flour. Now, I like using almond flour because it really lends kind of a fudgy texture to baked
[02:03] goods and adds a little bit of moisture when you want things to be kind of doughy-ish, you know what I mean? Mix those ingredients together until you have a nice, well, cookie dough texture. And once you do have the cookie dough texture, we're just going to fold in some chocolate chips.
[02:18] Now, this is where you can be kind of creative. You can use Senate Tea, Dark, you can use any milk chocolate if you can find it. Or if you're being mindful of added refined sugars, which is totally fair, you can add in cacao nibs instead, which is basically just raw cacao.
[02:32] It's not sweet, but it will still add a very nice chocolatey rich flavor. And now that it resembles something like chocolate chip cookie dough, We're just going to put this in the fridge for like 10-15 minutes while we prep for our next recipe
[02:47] And once they are, once the dough is chilled and a little bit more firm, we're just going to roll them up into balls If I had room in my fridge, that would be great We're going to do some breakfast, yes we are
[03:02] We're doing a high protein chia pudding with, which summer fruit? mangoes. You guys, it's mango season. It's fresh fruit season and I cannot get enough
[03:14] fresh mangoes in the summer. I buy flats upon flats of these fruits and I just freaking love them. And so I thought, I haven't done mangoes she's putting in a thousand years. So let's do it. How are we going to make a high protein? Very simple. The main protein
[03:30] source is this. We've got a couple blocks of silken tofu. We're going to amp up the protein with a little bit of protein powder. I've got my veg protein vanilla ice cream flavor. You can use really any protein powder you like, but I just love this flavor, and it complements fruit
[03:45] so well. We're going to add hemp seeds, chia seeds, obviously, and some of my favorite high-protein plant-based yogurt. The silk stuff is viciousness. Let's get cracking. We're going to carefully
[03:58] crack open these packages of silk and tofu, drain out the excess liquid, and we're just going to plop both blocks right into a blender. And then from there we're practically adding everything else. We need about two cups of fresh mango so I like to cut them this
[04:15] way. I just kind of cut off the main chunky side pieces. I scoop out the flesh and that pretty much it Very simple to navigate the mango We then going to add three of a cup of our plant protein yogurt Now you can use just regular old black chia seeds but I happen to have some white chia seeds and these are already ground
[04:35] So I don't need to change the measurements with all the ground chia seeds, equate the same amount as non-ground. So we're going to add three quarters of a cup, I know that seems like a lot, but remember, six jars of chia seeds. You need a lot of these bad boys.
[04:48] Three quarters of a cup of juice into the blender, followed by six tablespoons of hemp hearts, again, for the protein. You'll now get the healthy fats for the brain. And two scoops of protein powder.
[05:00] Now that is a full blender. Fear not. All will be well. And now we blend. Now we're just going to grab six jars, because, you know, six servings.
[05:13] And we're just going to equally divide the chia pudding here, which is very, very thick, as you can see. It's like a very thick, almost mousse-like texture.
[05:25] And that's because of the ground chia seeds. And here, so we're just going to divide it into our jars. And then as a fun little option at the end, you can totally top your chia pudding with some extra mango chunks.
[05:37] That is always extra juicy and delicious. And why not add a little sprinkle of coconut? Because coconut and mango are like a match made in heaven.
[05:49] But wait, if you're feeling extra, extra adventurous, you can even try sprinkling a little bit of this classic tahini meat on top, which is a seasoning that is kind of salty, tiny bit spicy, and very limey.
[06:05] I have this stuff on mango when I was in Mexico every single day and it was absolutely insane delicious and so I'm sure on one of these days I'm going to have a little bit of tea,
[06:17] top my mangoes and ooooh the perfect little combination of sweet, sour and salty. Oooo okay, breakfast in the fridge, cookie dough out of the fridge and I must say it
[06:29] has firmed up beautifully. carefully. So now what we're going to do is grab one of these here things. This is a cookie dough scoop. What are we going to do? We're just going to scoop it. Yes. Roll them up
[06:43] into little balls and then eat them. Oh, I'll wait. I'll wait. And then I'm just going to put them into like a container. This should make about 12 balls. So two balls per person
[06:55] a day for three days. There you go. Now. Oh, you guys, I have been patiently waiting to have my neck. These smell unbelievable. Wow, that is truly incredible. The best dessert
[07:08] I think I have made all year. This tastes like peanut butter, chocolate chip cookie dough. Literally, just, it's ridiculous. It's ridiculous and amazing, and you have to try this. And honestly, these aren't even that cold. Once they're in the fridge for several
[07:22] hours or overnight, they'll firm up and they'll be so chilly and refreshing and oh, heaven. Heaven! Mmm! Mmm! Mmm! Mmm! Mmm! Okay, people, we're moving on with this meal prep.
[07:35] We're making record time. You know why? Because you don't have to spend any time cooking stuff. It's amazing, isn't it? That's what I love about summer. Anyways, for lunch, we're making a smashed edamame salad that you can use in so many delicious ways,
[07:49] but my personal recommendation is in a sandwich. Sandwiches are just, they're great. I mean, depending on the type of bread you use, You can jack up the protein even more with like a nice, nutritious, sprouted, whole grain sandwich bread,
[08:01] which I'm going to be using in this recipe, and I've included that in the total macros for this recipe, which, by the way, is 26 grams of protein for this whole honky-donky sandwich, and it's good. Okay, so we're going to use our food processor to make our smashed edamame salad,
[08:17] and what we're going to need is three cups of shelled edamame. I've had these thawing out in some water for the last little bit so that they're nice and room temperature. We're just going to add that to the bowl of our food processor with a few other fine things.
[08:32] We're going to add six tablespoons of nutritional yeast because protein, minerals, nutrition, B12, all that good stuff. And a little bit of, you know, savory cheesiness, which we all love. One and a half teaspoons of garlic powder.
[08:45] One and a half tablespoons of soy sauce for saltiness and deliciousness So for some tang and a little bit of extra flavor we going to add some seasoned rice vinegar If you don have something like this you can always use apple cider vinegar
[09:00] And for a little bit of creamy melty we're going to add some tahini. Three tablespoons to be exact. Now if you guessed that you were going to smash this all up in our food processor you would be very correct. And there it's washed.
[09:14] Y'all, it's like a really thick hummus, but it's... Oh my gosh, the texture.
[09:26] Oh, the smell. This is... Oh my gosh, you can taste this right now. Mmm. Mmm. It's so good. Mmm. You can taste everything. The garlic powder, the tahini, the nutritional yeast.
[09:39] Mmm. It's like a savory flavor bomb. Mmm, that's gonna be so good with a sandwich. Mmm, sandwich! Let me show you how I'm gonna make it. Okay, so I like to add some cucumber slicers, and I like to do them lengthwise so they kind of fit the width of my bread.
[09:56] Really, I'm gonna hack Joe. I've also got some lettuce, nice and crunchy. And then I'm just gonna slather on some hummus, about two tablespoons. You can use any hummus you like.
[10:09] I've got this Greek olive one that I think will taste nice. The hummus will add extra healthy fats and protein, which we like. I'm going to layer on my cucumbers and then add about a heaping third cup of the smashed sesame mix that we just made.
[10:25] Smooth it on into an even layer. Add some crunchy lettuce. You can add any other veggies that you like. I mean, call it a day. Call it a sandwich. Mmm, lunch. Oh, baby.
[10:39] That is what 26 grams of protein in a sandwich looks like. That is mean, lean, and green. Mmm, mmm, mmm.
[10:52] The creamy mash, the crunchy veg, is a sandwich you absolutely need to make this week. Mmm. All right, we are moving right along to dinner, and this is one of my absolute favorite,
[11:06] I mean it, favorite summer meals that I crave like every week, and I want to make this all the time, especially when it's hot out. We're making a really cold and refreshing vegan chicken salad. Yes, if you didn't think you could have chicken anymore if you're newly vegan,
[11:20] just get yourself some of these bad boys. These are soy curls, and I love them so much. They are made of non-GMO soy beans that have just been dehydrated. Turn into these little meaty strips that you rehydrate yourself with some hot water or broth.
[11:34] cook them as you would any kind of meat like chicken or pork or beef. We're going to make these into chicken salad, okay? So first up, we need to rehydrate, like I said, the soy curls. So
[11:46] we're going to add one and a half bags to a bowl, okay? So that's about 12 ounces. We're going to add some hot water right over top of the soy curls. We're going to let the soy curls sit and
[11:59] soak up their hot water for about five to ten minutes until they're plump and rehydrated. So While the soy goes, though, we're just going to work on our veggie puffs, which is not much, okay? We're just going to pop up some celery and onions.
[12:11] I've got about six large stalks of celery. That's going to really make up the bulk of our veggies in this salad. And one medium onion, okay? Dice them up real fine. And that's going to be kind of the crunchy element of this salad, which is you need crunch in a salmon salad, in my opinion.
[12:30] Then for some extra pickly goodness, we're going to chop up a cup of pickles. I personally like things like this, like sweet pickles, and you just need a cup of them. So you can really use anything. It could be a mixture of cauliflower and pickles, like cucumber pickles and onions.
[12:47] Whatever pickly goodness, you love them. Then grab yourself a separate little bowl, and we're going to mix up our sauce, which is really simple, you guys. to use in vegan sour cream, we're going to add three tablespoons of Dijon mustard, plus
[13:02] a quarter cup and two tablespoons of nutritional yeast, a teaspoon each of garlic and onion powder, some salt and pepper to taste, and those chopped pickles. Now we're just going to give that all a good mixy mixy until it's a well combined saucy
[13:16] sauce You heard what I said Now if things are looking a little bit too thick and chunky which can happen it fine Don even worry Know what you can do Here what you can do Add a little bit of extra pickle brine. More water. But pickle brine is just more fun.
[13:32] I also think I should have used a larger bowl for my sauce, let me think. Obligatory taste test. Oh my god, that is so good. Hell is the best.
[13:44] Beautiful! Okay, speaking of beautiful, we have our soy curls. They have finished rehydrating. I just strained them in a colander and I squeezed out any remaining moisture they were holding
[13:56] onto just by pressing down into the colander with a wooden spoon. That's all you gotta do. Now, they are still pretty big and chunky, some of the pieces, as you can see. Some of them are very, like, long, and some of them are really small. So, what we're gonna do
[14:11] we're just going to carefully dump them and give them a really rough chop. Just so that we don't have any humongous pieces in that kind of uniform. Sort of like what you would
[14:25] get from a can of, um, like, chunked chicken. You know what time we all grew up on? That's it. Easy peasy. Now, these aren't the most damn near meaty morsels you have ever seen that aren't actually meat. I don't know what to tell you, but I do know one thing I'll
[14:40] tell you. So you should subscribe below because I do high-quality meal prep like this all the time. They're all-purpose, gluten-free, healthy, and delicious. And I just want to, you know, be your internet friend. So subscribe. Now let's finish up this chicken salad. Grab yourself a big hunky bowl
[14:57] that's really heavy. And add in your chunky pickles, please. Hey, if you want to spill them all over to your counter, that's fine too. And add the celery and onions. Whoa, don't think I
[15:14] picked a big enough bowl. Surprise, surprise, typical Janelle. And our last surprise ingredient for you that I haven't mentioned yet, we're going to add in some peas. Why not? Let's give peas a chance. So for real though, peas add extra protein and fiber and minerals and
[15:31] nutrition and deliciousness and good texture. So don't skip them. This is where you can You can either get in there with your hands, or you can be more civilized and use spatulas. I'm not feeling very civilized, okay?
[15:44] I'm feeling dangerous and rebellious and like I want to make a big mess. Sometimes I regret it. This might be one little time. Can someone please send me a bigger bowl? Every freaking time I show you guys a big salad or something, it's always in this bowl
[16:01] and it's never big enough. big enough. And now we pour in that epic, epic candy sauce that's positively peachy
[16:13] with pickles. I don't know. I just felt like that alliteration was appropriate for this moment. And just give it all a good toss to combine. This is going to be just the creamiest, most flavorful plant-based chicken salad of your life, and you're going to make it all
[16:29] summer. Like, guaranteed. Or your money back. You guys. I mean, do you see? Do you see this? Is that not the most chickeny salad thing you have just seen all week?
[16:41] Look at that. Oh! Mmm. Mmm. Mmm. It's meaty.
[16:53] It's creamy. It's sweet. It's tangy. It's savory. It's a little bit salty. It's got everything. It's got the crunch. It's just like it's got everything you want in a chickeny salad. And this is so freaking good.
[17:05] And obviously, it's even better cold. This is kind of warm right now. So I recommend split this up into six different meal prep containers if you wish. They have equal serving sizes for the next three days. And just enjoy it.
[17:17] Enjoy it on a bed of greens. Enjoy it on its own. Put it in some sandwiches or in some wraps. Heck, put it on a pizza. Whatever you want to do. This is just so good however you want to enjoy it. Mmm. Mmm. 100 grams of protein never felt so cool.
[17:32] Oh, that was lame. Hope you enjoyed this heatwave meal prep. If you want to check out some of my other meal preps, I've got a summer meal prep right here, and another one-hour meal prep right over here. Check it out, subscribe, like this video, and I'll see ya in another video real soon.
[17:47] Mwah! Bye-bye!