[0:00] [Music]
[0:00] this is seven days of vegan meal prep
[0:02] that only takes one hour of total prep
[0:05] time plus every day is packed with 120
[0:08] grams of plant protein and meets all of
[0:11] your nutritional needs without
[0:12] supplements and in this video I'm going
[0:15] to show you how to make it if you want
[0:16] to download all these recipes and a
[0:18] grocery list just click the first link
[0:20] in the description with that let's Dive
[0:23] In
[0:25] [Music]
[0:28] so for this meal prep we're focusing on
[0:30] a few key things the first is I want to
[0:33] get into the kitchen and get it done as
[0:35] quickly as possible so I don't love
[0:37] spending my entire day in the kitchen
[0:38] I'm sure you don't either so all the
[0:40] prep work for this entire week of meals
[0:42] can be done in a single hour number two
[0:44] we want to maintain a high protein
[0:46] intake every single day of meals
[0:48] contains 120 grams of Whole Food plant
[0:51] protein which is really important for
[0:53] both building lean muscle and also
[0:55] preserving lean muscle when you are
[0:57] focusing on Fat Loss another important
[1:00] tip is that protein is actually more
[1:02] satiating than the other macronutrients
[1:04] and it also helps you to burn fat more
[1:06] quickly and speaking of protein intake
[1:09] we are not using any protein supplements
[1:11] which leads me to number three which is
[1:13] that we are not using any supplements
[1:15] whatsoever in this meal prep but we are
[1:18] also hitting all of our micronutrient
[1:20] targets that's the vitamins and minerals
[1:22] that we need to be healthy and fit
[1:24] vegans number four for this meal prep we
[1:27] have a Target daily calorie intake of
[1:29] 2000 calories now if you're trying to
[1:31] accomplish some specific fitness goals
[1:33] it's really important that you
[1:34] understand your body's daily calorie
[1:36] needs
[1:37] depending on your body composition and
[1:39] fitness goals 2 000 calories might be
[1:41] too high or too low and if that's the
[1:43] case for you then you can go ahead and
[1:45] adjust these meals for Me 2 000 calories
[1:47] would put me in a moderately aggressive
[1:50] caloric deficit which means that this
[1:51] meal prep would help me to burn fat
[1:53] pretty quickly so just be sure to adjust
[1:55] your calorie Target based on your goals
[1:58] so we're going to be making seven days
[1:59] or an entire week of vegan meal prep
[2:02] let's get started with breakfast
[2:04] so for breakfast we're going to be
[2:06] making Berry and cream overnight oats
[2:09] but before we jump in and start making
[2:11] breakfast we're going to actually start
[2:12] boiling our water for our lunch because
[2:14] we're trying to save as much time as
[2:16] possible during this meal prep so in a
[2:19] large pot bring three to four quarts of
[2:21] salted water to a boil
[2:23] while that's heating up start making
[2:24] your oatmeal line up seven glass or
[2:27] Tupperware containers then add half a
[2:30] cup or 40 grams of oats into each next
[2:33] add half a cup or 112 grams of kite Hill
[2:36] Greek style yogurt to each of the
[2:38] containers this kite Hill Greek yogurt
[2:41] happens to be one of the highest protein
[2:43] plant-based yogurts but there are other
[2:45] great vegan brands as well then we'll
[2:47] add one tablespoon or 20 grams of maple
[2:50] syrup and a single teaspoon or about 3
[2:52] grams of ground cinnamon on top
[2:55] so the next thing that we're going to
[2:56] add is a half cup of this frozen fruit
[2:58] blend to each of these containers and
[3:00] the thing that I really love about
[3:01] frozen fruit actually there are a few
[3:03] things one it doesn't go bad quickly so
[3:06] it's picked at the peak of freshness and
[3:08] then it's instantly Frozen so you're
[3:10] getting the freshest berries possible
[3:12] it's also inexpensive it tends to be
[3:15] less expensive per unit weight than
[3:17] getting fresh berries and frozen fruit
[3:19] is just packed with nutrition follow up
[3:21] the berries with two tablespoons or 20
[3:23] grams of hemp seeds hemp Chia and ground
[3:26] flax seeds are great sources of omega-3
[3:29] fatty acids finally We'll add two
[3:31] tablespoons or 16 grams of sunflower
[3:34] seeds which is a great source of vitamin
[3:36] E to finish off our oats we'll mix in
[3:39] three quarters of a cup or 180
[3:41] milliliters of unsweetened soy milk to
[3:44] each container so once everything is in
[3:46] the containers go ahead mix them up put
[3:48] the covers on put in the fridge and then
[3:50] they're ready to go every morning for
[3:52] breakfast you can also add the milk in
[3:54] the morning to make it a little bit
[3:55] pressure and if you would like to eat it
[3:56] warm you can go ahead and heat it up in
[3:59] the microwave all right now we've got
[4:00] breakfast ready to go I'm just going to
[4:02] put the lids on and throw it in the
[4:04] fridge our water is boiling so we're
[4:07] going to get prepared with lunch
[4:09] so for lunch we're going to be making a
[4:11] Greek style lentil pasta salad
[4:15] begin add two boxes or 396 grams of
[4:18] Bonza chickpea pasta to the boiling
[4:20] water
[4:21] set a timer for seven minutes or
[4:23] whatever the Box recommends while the
[4:25] pasta is cooking line up seven
[4:27] containers and add about three cups or
[4:29] 63 grams of baby kale to each container
[4:33] one nutrient that we always want to be
[4:34] conscious of is calcium we want to make
[4:36] sure that we're getting enough of it and
[4:38] this baby kale is a great option there
[4:40] are lots of different veggies that have
[4:42] tons of calcium but we're going to go
[4:43] with baby kale for this meal prep next
[4:46] chop up one onion four bell peppers
[4:49] three cucumbers and add them to a
[4:51] separate large bowl top off the bowl
[4:53] with two small packages of cherry
[4:55] tomatoes once the pasta is done boiling
[4:58] drain and rinse the noodles under cold
[5:00] water pat dry if needed and set aside to
[5:03] cool
[5:04] so not only are veggies totally packed
[5:07] with nutrition they're also really low
[5:10] in calories given the amount of food
[5:12] that you can eat that's one reason that
[5:14] I love adding in things like these
[5:16] cucumbers and the red bell peppers and
[5:18] the calories that are in these veggies
[5:20] are just really packed with nutrients
[5:22] now when you're prepping for an entire
[5:23] week of food it's really important that
[5:25] the food doesn't start going bad kind of
[5:27] on day six and seven so one way to
[5:29] combat that is to make sure that we're
[5:31] not adding moisture to these containers
[5:33] so one really efficient way to remove
[5:35] the moisture from this mixture is just
[5:37] using a salad spinner you could just dab
[5:40] it with a towel or some paper towels but
[5:42] you can normally remove more of the
[5:44] moisture by using a salad spinner
[5:46] honestly a salad spinner is probably my
[5:49] favorite Appliance to use in the entire
[5:51] kitchen
[5:52] well maybe
[6:00] okay so I just decided to weigh this
[6:02] whole mixture and it's about
[6:05] 2230 grams or 2.23 kilograms which is a
[6:10] heck of a lot of food so I just went
[6:11] ahead divide that by seven so I could
[6:13] know how much I need to put in each one
[6:15] that's about 318 grams it might be a
[6:19] little bit different for you depending
[6:20] on the size of all of the produce that
[6:23] you got but I'm going to go ahead and
[6:24] divide this up all right so instead of
[6:26] weighing each container individually I
[6:29] just zeroed out the scale so I'm just
[6:31] going to look for the number minus 318
[6:33] doesn't need to be exact but I want to
[6:37] get it pretty close
[6:40] okay just to get a little bit of the
[6:42] extra moisture out of the pasta I'm also
[6:44] going to go ahead and spin this quickly
[6:47] that was a pasta
[6:49] we got a visitor in the kitchen
[6:52] I don't think you like pasta do you
[6:56] this guy's name is Mr pumpkin
[7:00] and honestly I was never a cat person
[7:03] but uh he's been changing my mind a
[7:06] little bit over the last few months
[7:09] foreign
[7:14] cup or 200 grams of canned lentils to
[7:17] each container lentils are a great
[7:19] source of protein fiber and iron and
[7:22] canned lentils specifically are great
[7:24] for saving time since you don't have to
[7:26] cook them from scratch just be sure to
[7:28] drain and rinse them to get rid of as
[7:29] many bubbles as possible because those
[7:31] can cause gas next throw in about two
[7:34] tablespoons or 40 grams of Olives into
[7:37] each container this is about 10 whole
[7:39] olives finally top off each container
[7:42] with two tablespoons or 16 grams of
[7:45] sunflower seeds and a quarter teaspoon
[7:47] each of iodized salt or about one and a
[7:50] half grams and black pepper about half a
[7:52] gram using iodized salt is a really easy
[7:55] way to help meet your iodine needs for
[7:57] the day
[7:58] all right so the last step would be to
[8:00] add one to two tablespoons of balsamic
[8:02] vinegar but to keep these meals fresh we
[8:04] don't want to add moisture so this is
[8:06] something that you would just add in
[8:07] when you're ready to eat a meal so you
[8:10] can go ahead and mix this up but I'd
[8:12] actually recommend that you leave it
[8:14] unmixed because the veggies and the kale
[8:16] on the bottom should stay as fresh as
[8:18] possible so we don't want to get any
[8:19] extra moisture on them but a few tricks
[8:22] to make sure that your food is lasting
[8:25] longer or one you can take out the kale
[8:29] and just leave it on the side and then
[8:30] add it to every single meal before you
[8:33] eat it another thing that you can do is
[8:36] you can actually add a little bit of
[8:39] paper towel to the top of the last four
[8:42] days of your meal prep so I could just
[8:44] go ahead like that and add a cover and
[8:48] that will help to absorb some moisture
[8:50] over the next few days so another way to
[8:53] keep your food as fresh as possible is
[8:55] to just make fewer meals at a time you
[8:57] can do a 4 Day meal prep instead of a
[9:00] Seven Day meal prep if you click the
[9:01] link in the description we have a four
[9:03] Day meal prep ingredients list as well
[9:05] that you can use all right so that's it
[9:07] for lunch let's jump into dinner so for
[9:10] dinner we're making slow cooker tempeh
[9:12] chili we're going to be using an instant
[9:14] pot but you can use a crock pot as well
[9:16] start by crumbling three packages of
[9:19] tempeh with your hands and add them to
[9:21] the slow cooker next prepare your
[9:23] veggies by finely chopping two onions
[9:25] one green bell pepper four large carrots
[9:28] six cloves of garlic and then add those
[9:31] all to the slow cooker we'll then add
[9:33] lots of fiber and extra protein by
[9:35] adding two cans of drained and rinsed
[9:37] kidney beans and two cans of black beans
[9:40] to the pot each of these cans is labeled
[9:42] as a 15 and a half ounce can which is
[9:45] about 12 ounces after you rinse and
[9:47] drain the beans that's about 340 grams
[9:50] from each can or 680 grams of both
[9:53] rinsed and dried kidney beans and black
[9:55] beans follow that up with two 28 ounce
[9:58] cans or 1 587 grams of fire roasted
[10:03] diced tomatoes for seasonings add in 4
[10:06] tablespoons or 32 grams of chili powder
[10:09] two teaspoons or 6.5 grams of garlic
[10:13] powder 2 teaspoons or 4 grams of cumin 4
[10:17] teaspoons or 2.8 grams of Chipotle
[10:19] powder and two teaspoons each or 12
[10:22] grams of iodized salt and black pepper
[10:24] finally add 4 cups or 946 milliliters of
[10:29] water to the pot all right so I'm going
[10:31] to go ahead and mix this up and the
[10:32] reason that I love slow cooker meals so
[10:34] much is because they really help to save
[10:36] time all you need to do is throw all the
[10:38] ingredients in turn it on and then you
[10:40] can go do other things while your meal
[10:42] Cooks set your slow cooker on low for
[10:44] six to eight hours or on high for three
[10:47] to four hours the chili will thicken as
[10:49] it cools once the chili is done divide
[10:52] evenly into seven containers and top off
[10:55] with fresh cilantro green onions and
[10:57] cherry tomatoes
[10:59] foreign
[11:03] so the last thing that we're going to
[11:05] prep are our snacks we've got some
[11:07] cantaloupe here and we also have some
[11:09] popcorn that we're going to add
[11:10] nutritional yeast to so these snacks are
[11:12] really easy to prepare in fact you can
[11:14] go ahead and buy pre-cut cantaloupe
[11:16] however you are going to pay a premium
[11:19] for that so you can just grab some
[11:20] regular cantaloupe and chop it up
[11:22] yourself and for the popcorn we just
[11:24] decided to grab these bags to save some
[11:26] time now as far as how you portion these
[11:28] out into containers either you can
[11:30] choose a larger container such as this
[11:32] one and put a few days worth of either
[11:35] the cantaloupe or the popcorn in there
[11:38] you could also decide to go with a
[11:39] smaller single serve container like this
[11:41] one or you could just use a Ziploc
[11:43] baggie as well add 14 cups or 133 grams
[11:47] of total popcorn to one or multiple
[11:50] containers
[11:51] then add 14 tablespoons or 112 grams of
[11:54] nutritional yeast and spread evenly
[11:56] across the popcorn fortified nutritional
[11:59] yeast is one of the best sources of
[12:01] vitamin B12 and it also has around 8 to
[12:04] 10 grams of protein for just two
[12:06] tablespoons it has a Cheesy nutty taste
[12:10] that goes great on popcorn then Shake It
[12:13] Up to combine add seven cups total of
[12:15] cantaloupe or 483 grams to one or
[12:19] multiple containers the vitamin C in
[12:22] cantaloupe can enhance your iron
[12:23] absorption if you eat it alongside your
[12:25] meals
[12:26] so that's it for our meals let's dive
[12:28] into the nutrition breakdown
[12:31] all right so here's our full day of
[12:32] eating as you can see we clocked in at
[12:35] 120 grams of plant protein we also hit
[12:38] all of our essential amino acid targets
[12:40] so yes clearly plants have protein and
[12:43] in fact all plants actually contain
[12:45] protein we've also exceeded all of our
[12:48] micronutrient goals for vitamins and
[12:50] minerals even the ones that people claim
[12:53] that you can't get enough of on a vegan
[12:55] diet like calcium iron and b12 so for
[12:59] calcium soy is a great source of calcium
[13:01] there was soy milk in the breakfast and
[13:03] also tempeh in the dinner which is soy
[13:06] as well and kale is a great source of
[13:09] calcium which we added to the lentil
[13:11] pasta so for iron we actually surpass
[13:14] 100 of our daily iron needs in lunch and
[13:17] dinner alone and we almost surpass it in
[13:19] breakfast as well so if I open up a
[13:22] detailed view we can see that the
[13:24] chickpea pasta has a bunch of iron the
[13:26] lentils also are totally packed with
[13:29] iron as you can see there and then the
[13:31] chili the kidney beans black beans and
[13:34] also the tempeh are all great sources of
[13:37] iron too for B12 the nutritional yeast
[13:40] and soy milk that we use for this meal
[13:41] prep were both fortified with B12 and
[13:44] it's important to note that not all
[13:46] nutritional yeast is fortified with B12
[13:49] so if you are relying on nutritional
[13:52] yeast or some other product to get all
[13:54] of your B12 make sure that it is in fact
[13:57] fortified
[13:58] so here you can see that the nutritional
[14:00] yeast that we used was fortified with
[14:02] over 300 percent of our daily needs for
[14:05] B12
[14:06] as you can see here we've hit all of our
[14:07] vitamin needs but the one in particular
[14:10] that I'd like to touch on is vitamin D
[14:12] and that's really the only vitamin that
[14:15] you need to get through supplements
[14:16] fortified Foods or by just getting out
[14:19] and getting Sun there's a reason that
[14:21] vitamin D is called the sunshine vitamin
[14:23] so you just need to get outside for 15
[14:26] to 30 minutes with your arms and legs
[14:28] exposed 15 minutes if you have lighter
[14:31] skin and 30 minutes if you have darker
[14:33] skin it is important to note that the
[14:35] daily recommended intakes of these
[14:37] vitamins and minerals are based on my
[14:39] needs I'm a pretty athletic guy I weigh
[14:42] about 190 pounds most people will need
[14:45] less micronutrients than me but two
[14:47] important exceptions to note are iron
[14:49] and folate which menstruating women need
[14:51] more of however with this meal prep both
[14:54] the iron and folate are high so you're
[14:56] totally covered there to figure out your
[14:58] exact calorie protein and micronutrient
[15:00] needs you can use the vegan nutrition
[15:03] calculator on our website you can just
[15:05] head to the veganjim.com com and click
[15:06] on calculator or there's a link in the
[15:08] description as well
[15:11] this video If you enjoyed it then I know
[15:14] you'll love our free plant-based
[15:16] nutrition course the plant powered body
[15:18] in this comprehensive course I'll teach
[15:20] you exactly what you need to eat to burn
[15:22] body fats building muscle balance your
[15:25] hormones improve your gut health and
[15:28] much more just click the link in the
[15:30] description to get instant access thanks
[15:32] again and I'll catch you in the next
[15:34] video
[15:37] [Music]
[15:46] thank you