[0:00] welcome back to my kitchen for another
[0:01] recipe video today I'm going to be
[0:02] showing you how to make this High
[0:04] Protein healthy and super easy meal prep
[0:06] that'll make your week a whole lot
[0:07] tastier and stress-free at the end I'll
[0:10] go over the macros for each meal and the
[0:12] whole day so stick around if you're
[0:13] interested in that these meals are going
[0:15] to give you about 120 g of protein per
[0:17] day in 2,000 calories and as usual with
[0:19] these videos I will be putting the
[0:20] recipes and the instructions in the
[0:22] description box down below most of the
[0:24] ingredients I'm using for the video came
[0:26] from Costco I find it the best place to
[0:28] shop around here for bulk foods which is
[0:30] perfect for meal preps I also think the
[0:32] cost per item is the cheapest there and
[0:34] I know a lot of Costco carry the same
[0:36] thing so hopefully you can find all this
[0:37] stuff in yours but if you can't or you
[0:39] don't have a Costco near you you can
[0:41] definitely find all of this stuff in
[0:43] regular grocery stores as well all right
[0:45] so now that the shopping is all out of
[0:46] the way before we get cooking I just
[0:48] want to talk really quickly about
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[1:45] this video and I really do hope that you
[1:46] check out their products so I've decided
[1:48] to do this one as a 3-day meal prep and
[1:50] not a 5-day meal prep because you'll
[1:52] have to let me know in the comments down
[1:53] below what you think but by the fourth
[1:54] and the fifth day the food just isn't
[1:56] tasting all that fresh and tasty to me
[1:58] and I get bored of eating the same thing
[2:00] for 5 days straight but if you'd prefer
[2:02] me to do 5day meal preps let me know in
[2:04] the comment section down below all right
[2:06] let's get cooking first we are going to
[2:07] make the tofu egg for these breakfast
[2:09] sandwiches but to do that we need to
[2:11] make a marinade in a container add 1
[2:14] teaspoon of onion powder 1 half a
[2:16] teaspoon of turmeric a half a teaspoon
[2:18] of garlic powder 1 half a teaspoon of
[2:20] smoked Pappa one heaping tablespoon of
[2:22] nutritional yeast 2 teaspoons of maple
[2:24] syrup a/ a teaspoon of salt a pinch of
[2:27] black pepper and then 5 tablespoons of
[2:29] water and then give that a good mix next
[2:31] I'm going to cut this tofu block into
[2:33] thirds and then what I like to do just
[2:35] to sort of help the marinade and all the
[2:36] flavorings to get in there a little
[2:38] better is just to score it on each side
[2:40] just do kind of like a cross pattern I
[2:42] find this helps so much and then put
[2:45] those into a container along with the
[2:46] marinade and I sort of like to layer it
[2:48] a little bit so that the marinade gets
[2:50] on everything so a bit of tofu bit of
[2:52] marinade bit of tofu bit of marinade so
[2:55] ideally you want this to marinade for at
[2:58] least a few hours if if not overnight
[3:00] and that's actually what I've gone ahead
[3:01] and done is I made this exact thing
[3:04] yesterday and then I fired it into the
[3:05] fridge so that it would be nice and
[3:08] marinated for today so just going to
[3:11] take these out and then put them onto a
[3:13] baking tray and then into a preheated
[3:16] oven at 350° so that's going to take
[3:19] about 30 to 45 minutes and just to keep
[3:22] this video like nice and simple I'm
[3:23] going to finish up the breakfast
[3:25] sandwich or at least get everything
[3:26] ready to finish it up so I'm going to
[3:27] start by slicing this tomato
[3:30] and then a few slices of red onion yeah
[3:33] I thought you were going to do like
[3:34] slivers well that's what I tried but
[3:35] this knife went nuts the knife had like
[3:38] a freaking plan of its own how did it
[3:40] have a mind of its own cuz it's a bread
[3:42] knife and then I'm also going to get
[3:44] these everything Bagels out of the
[3:46] fridge and get these ready so there's a
[3:47] bit of a story behind these because we
[3:49] don't usually buy Bagels from Costco and
[3:51] we didn't realize that you get two bags
[3:53] for $8 so we saw eight bucks and we were
[3:56] like that seems like a reasonable price
[3:57] for six bagels and grabbed them when up
[3:59] to the cash register and then they were
[4:01] like where's your other bag of bagels
[4:03] and I was like what I didn't we didn't
[4:05] get to and then they're like no you got
[4:06] to go get another one because you're
[4:07] paying for two no matter what so I went
[4:09] running across the store and I actually
[4:12] grabbed like the cinnamon raisin ones as
[4:14] well they're pretty good value for the
[4:15] dollar especially when you get two bags
[4:17] for eight bucks and the ingredients are
[4:19] not all that bad either anyways I'm
[4:20] going to pretty much put all this aside
[4:22] there was one other thing oh yeah two
[4:24] other things and then just some ketchup
[4:26] and some V life cheese slices we didn't
[4:29] get these at Costco I have to admit I
[4:30] got these at another store it' be nice
[4:31] if our Costco sold these but yeah that's
[4:33] pretty much the breakfast sandwich ready
[4:34] so I'm going to put all this stuff aside
[4:36] and then move on to lunch so this meal
[4:38] is going to be like a high protein dump
[4:41] and bake veggie casserole so this is
[4:43] actually a pretty cool recipe and even
[4:45] if you don't use it for this meal prep I
[4:47] bet you will enjoy this you could just
[4:48] like make it for dinner for your family
[4:50] or just to have for a few days or
[4:51] whatever and of course you could have
[4:53] this yeah like I said for dinner or for
[4:54] lunch but I'm going to be making it here
[4:56] for lunch so the first thing I'm going
[4:57] to put in there is 3/4 of a cup of
[5:00] quinoa 1 and 1/2 cups of TVP or textured
[5:03] vegetable protein and then I'm going to
[5:05] chop up four large mushrooms and add
[5:08] these one bell pepper so I'm just going
[5:10] to use half a red pepper and half of a
[5:12] yellow pepper just to add some color to
[5:13] this meal half of a medium onion chopped
[5:16] then about 3 cups of frozen broccoli 1
[5:18] cup of canned chickpeas and then this is
[5:20] where some of the flavor is going to
[5:21] come from is this lentil soup so I'm
[5:24] going to add two cans of this organic
[5:27] lentil and vegetable soup and needs a
[5:30] little bit more liquid just for the
[5:31] quinoa and the TVP so I'm going to add a
[5:33] cup of water and into that I'm going to
[5:35] mix up some garlic powder and some onion
[5:37] powder and a bit of black pepper and
[5:39] then just give the top few layers a
[5:41] little bit of a mix to mix up those
[5:42] flavors and then just pop that into the
[5:44] oven preheat it at the same temperature
[5:46] 350° and this is going to take 45
[5:48] minutes so for dinner I'm just going to
[5:50] make a really simple lentil pasta with
[5:53] tomato sauce and veggies and Costco
[5:55] actually has this really awesome red
[5:57] lentil pasta and it's by company called
[6:00] Felicia and the only ingredient is red
[6:03] lentil flour so it's nice and high in
[6:04] protein it's really easy to eat so I'm
[6:06] actually just going to measure out a bit
[6:08] of this uh I did some calculations and
[6:10] we need
[6:11] 4.2 cups of this bye
[6:15] Felicia so I'm just going to put that in
[6:17] the boiling water and while that's
[6:19] cooking I'm going to sauté some of these
[6:22] fire roasted vegetables if you guys have
[6:24] never had these at Costco and you see
[6:25] them in the freezer section definitely
[6:27] get them because they are amazing so I'm
[6:29] going to be doing two cups of this this
[6:32] is going to boil over in a second here
[6:35] hold on turn that down
[6:37] ah a steam burn wouldn't be a meal prep
[6:40] video if I didn't like burn some part of
[6:42] my body so don't overcook that pasta it
[6:44] only takes about 8 minutes so once
[6:46] that's cooked strain that so we've got a
[6:48] couple different choices for tomato
[6:49] sauce at our local Costco we've got this
[6:51] one here which is like an organic tomato
[6:53] basil pasta sauce and then there is this
[6:57] as well Rayos and this stuff is so tasty
[7:01] however it is double the calories of
[7:04] this one and it is also got 7 G of fat
[7:09] in one half a cup versus one gram of fat
[7:11] in this one so this meal is really
[7:13] really low in fat already so you know
[7:16] you definitely want some fat in your
[7:17] meal so it wouldn't be terrible using
[7:18] the raos but what I'm going to do is
[7:20] something a little bit sneaky is I'm
[7:21] going to add some of this and then I'm
[7:23] also going to add some hemp seeds to
[7:25] bump up the fat but it's also going to
[7:27] bump up the protein and the fat is going
[7:28] to be Omega 3 fatty acids amongst some
[7:31] other fat as well versus this which I
[7:33] think the fat is probably just coming
[7:34] from olive oil three cups of the tomato
[7:36] sauce okay it's pretty much the whole
[7:38] jar almost it's like just a little bit
[7:41] less than the whole
[7:43] [Music]
[7:47] jar all right so I think the casserole
[7:50] is all done it looks incredible so I'm
[7:53] just going to let everything cool down
[7:55] and then I'm going to put everything
[7:56] into the containers and build these
[7:58] meals all right so everything is all
[7:59] finished and portioned out so I did add
[8:01] a couple extra things as you can see I
[8:03] added a banana to the breakfast cuz I
[8:05] figured you need more than just like a
[8:07] breakfast sandwich for breakfast and
[8:09] then to the casserole I added some
[8:12] guacamole which is this like pre-made
[8:14] guacamole that you can get at Costco
[8:16] it's so tasty but of course you can make
[8:18] your own or add something else and then
[8:20] I also added some salsa as well I think
[8:22] it's going to go really good with this
[8:23] and then just some green onion on top of
[8:25] that high protein lentil pasta dinner so
[8:28] let's check out the Mac for each one of
[8:30] these meals and then the day in total so
[8:32] breakfast is going to give us 682
[8:34] calories 33 g of protein 105 G of carbs
[8:38] and 19 G of fat and that works out to
[8:40] 17% protein 59% carbs and 24% fat for
[8:44] lunch it's 630 calories 47 g of protein
[8:48] 93 G of carbs and 9 G of fat and that
[8:51] works out to 29% protein 58% carbs and
[8:55] 133% fat and dinner's going to give us
[8:57] 660 calories 57 7 g of protein 101 G of
[9:01] carbohydrates and 15 G of fat and that
[9:04] works out to 26% protein 53% carbs and
[9:08] 21% fat so the macros for the whole day
[9:11] 1972 calories 122 g of protein 300 G of
[9:15] carbs and 43 G of fat and that works out
[9:18] to 24% protein 57% carbs and 19% fat all
[9:22] right so I guess that is it for this
[9:23] video I hope you enjoyed this meal prep
[9:25] and I hope it makes your life a little
[9:27] bit easier I appreciate it if you hit
[9:28] the like button for me videos do take a
[9:30] bit of effort to put together because I
[9:31] always test the recipes and then as you
[9:33] saw I put all the macros and everything
[9:35] in there and adjust the recipes to make
[9:36] sure that they are really good for you
[9:39] and also have like good macros for
[9:40] anyone that is counting and uh anyways
[9:43] let me know what you thought in the
[9:43] comments down below subscribe so that
[9:45] you can see more from me and I will see
[9:46] you soon with another video bye-bye if
[9:49] you want to make your healthy meals
[9:50] taste even better check out my latest
[9:51] recipe ebook easy vegan dressings and
[9:54] sauces there's 35 amazing oil-free
[9:56] recipes in there that are sure to
[9:58] transform any meal there's a link in the
[10:00] description box down below