Easy High Protein Vegan Meal Prep | Delicious & Budget Friendly

[00:00] welcome back to my kitchen for another

[00:01] recipe video today I'm going to be

[00:02] showing you how to make this High

[00:04] Protein healthy and super easy meal prep

[00:06] that'll make your week a whole lot

[00:07] tastier and stress-free at the end I'll

[00:10] go over the macros for each meal and the

[00:12] whole day so stick around if you're

[00:13] interested in that these meals are going

[00:15] to give you about 120 g of protein per

[00:17] day in 2,000 calories and as usual with

[00:19] these videos I will be putting the

[00:20] recipes and the instructions in the

[00:22] description box down below most of the

[00:24] ingredients I'm using for the video came

[00:26] from Costco I find it the best place to

[00:28] shop around here for bulk foods which is

[00:30] perfect for meal preps I also think the

[00:32] cost per item is the cheapest there and

[00:34] I know a lot of Costco carry the same

[00:36] thing so hopefully you can find all this

[00:37] stuff in yours but if you can't or you

[00:39] don't have a Costco near you you can

[00:41] definitely find all of this stuff in

[00:43] regular grocery stores as well all right

[00:45] so now that the shopping is all out of

[00:46] the way before we get cooking I just

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[01:45] this video and I really do hope that you

[01:46] check out their products so I've decided

[01:48] to do this one as a 3-day meal prep and

[01:50] not a 5-day meal prep because you'll

[01:52] have to let me know in the comments down

[01:53] below what you think but by the fourth

[01:54] and the fifth day the food just isn't

[01:56] tasting all that fresh and tasty to me

[01:58] and I get bored of eating the same thing

[02:00] for 5 days straight but if you'd prefer

[02:02] me to do 5day meal preps let me know in

[02:04] the comment section down below all right

[02:06] let's get cooking first we are going to

[02:07] make the tofu egg for these breakfast

[02:09] sandwiches but to do that we need to

[02:11] make a marinade in a container add 1

[02:14] teaspoon of onion powder 1 half a

[02:16] teaspoon of turmeric a half a teaspoon

[02:18] of garlic powder 1 half a teaspoon of

[02:20] smoked Pappa one heaping tablespoon of

[02:22] nutritional yeast 2 teaspoons of maple

[02:24] syrup a/ a teaspoon of salt a pinch of

[02:27] black pepper and then 5 tablespoons of

[02:29] water and then give that a good mix next

[02:31] I'm going to cut this tofu block into

[02:33] thirds and then what I like to do just

[02:35] to sort of help the marinade and all the

[02:36] flavorings to get in there a little

[02:38] better is just to score it on each side

[02:40] just do kind of like a cross pattern I

[02:42] find this helps so much and then put

[02:45] those into a container along with the

[02:46] marinade and I sort of like to layer it

[02:48] a little bit so that the marinade gets

[02:50] on everything so a bit of tofu bit of

[02:52] marinade bit of tofu bit of marinade so

[02:55] ideally you want this to marinade for at

[02:58] least a few hours if if not overnight

[03:00] and that's actually what I've gone ahead

[03:01] and done is I made this exact thing

[03:04] yesterday and then I fired it into the

[03:05] fridge so that it would be nice and

[03:08] marinated for today so just going to

[03:11] take these out and then put them onto a

[03:13] baking tray and then into a preheated

[03:16] oven at 350° so that's going to take

[03:19] about 30 to 45 minutes and just to keep

[03:22] this video like nice and simple I'm

[03:23] going to finish up the breakfast

[03:25] sandwich or at least get everything

[03:26] ready to finish it up so I'm going to

[03:27] start by slicing this tomato

[03:30] and then a few slices of red onion yeah

[03:33] I thought you were going to do like

[03:34] slivers well that's what I tried but

[03:35] this knife went nuts the knife had like

[03:38] a freaking plan of its own how did it

[03:40] have a mind of its own cuz it's a bread

[03:42] knife and then I'm also going to get

[03:44] these everything Bagels out of the

[03:46] fridge and get these ready so there's a

[03:47] bit of a story behind these because we

[03:49] don't usually buy Bagels from Costco and

[03:51] we didn't realize that you get two bags

[03:53] for $8 so we saw eight bucks and we were

[03:56] like that seems like a reasonable price

[03:57] for six bagels and grabbed them when up

[03:59] to the cash register and then they were

[04:01] like where's your other bag of bagels

[04:03] and I was like what I didn't we didn't

[04:05] get to and then they're like no you got

[04:06] to go get another one because you're

[04:07] paying for two no matter what so I went

[04:09] running across the store and I actually

[04:12] grabbed like the cinnamon raisin ones as

[04:14] well they're pretty good value for the

[04:15] dollar especially when you get two bags

[04:17] for eight bucks and the ingredients are

[04:19] not all that bad either anyways I'm

[04:20] going to pretty much put all this aside

[04:22] there was one other thing oh yeah two

[04:24] other things and then just some ketchup

[04:26] and some V life cheese slices we didn't

[04:29] get these at Costco I have to admit I

[04:30] got these at another store it' be nice

[04:31] if our Costco sold these but yeah that's

[04:33] pretty much the breakfast sandwich ready

[04:34] so I'm going to put all this stuff aside

[04:36] and then move on to lunch so this meal

[04:38] is going to be like a high protein dump

[04:41] and bake veggie casserole so this is

[04:43] actually a pretty cool recipe and even

[04:45] if you don't use it for this meal prep I

[04:47] bet you will enjoy this you could just

[04:48] like make it for dinner for your family

[04:50] or just to have for a few days or

[04:51] whatever and of course you could have

[04:53] this yeah like I said for dinner or for

[04:54] lunch but I'm going to be making it here

[04:56] for lunch so the first thing I'm going

[04:57] to put in there is 3/4 of a cup of

[05:00] quinoa 1 and 1/2 cups of TVP or textured

[05:03] vegetable protein and then I'm going to

[05:05] chop up four large mushrooms and add

[05:08] these one bell pepper so I'm just going

[05:10] to use half a red pepper and half of a

[05:12] yellow pepper just to add some color to

[05:13] this meal half of a medium onion chopped

[05:16] then about 3 cups of frozen broccoli 1

[05:18] cup of canned chickpeas and then this is

[05:20] where some of the flavor is going to

[05:21] come from is this lentil soup so I'm

[05:24] going to add two cans of this organic

[05:27] lentil and vegetable soup and needs a

[05:30] little bit more liquid just for the

[05:31] quinoa and the TVP so I'm going to add a

[05:33] cup of water and into that I'm going to

[05:35] mix up some garlic powder and some onion

[05:37] powder and a bit of black pepper and

[05:39] then just give the top few layers a

[05:41] little bit of a mix to mix up those

[05:42] flavors and then just pop that into the

[05:44] oven preheat it at the same temperature

[05:46] 350° and this is going to take 45

[05:48] minutes so for dinner I'm just going to

[05:50] make a really simple lentil pasta with

[05:53] tomato sauce and veggies and Costco

[05:55] actually has this really awesome red

[05:57] lentil pasta and it's by company called

[06:00] Felicia and the only ingredient is red

[06:03] lentil flour so it's nice and high in

[06:04] protein it's really easy to eat so I'm

[06:06] actually just going to measure out a bit

[06:08] of this uh I did some calculations and

[06:10] we need

[06:11] 4.2 cups of this bye

[06:15] Felicia so I'm just going to put that in

[06:17] the boiling water and while that's

[06:19] cooking I'm going to sauté some of these

[06:22] fire roasted vegetables if you guys have

[06:24] never had these at Costco and you see

[06:25] them in the freezer section definitely

[06:27] get them because they are amazing so I'm

[06:29] going to be doing two cups of this this

[06:32] is going to boil over in a second here

[06:35] hold on turn that down

[06:37] ah a steam burn wouldn't be a meal prep

[06:40] video if I didn't like burn some part of

[06:42] my body so don't overcook that pasta it

[06:44] only takes about 8 minutes so once

[06:46] that's cooked strain that so we've got a

[06:48] couple different choices for tomato

[06:49] sauce at our local Costco we've got this

[06:51] one here which is like an organic tomato

[06:53] basil pasta sauce and then there is this

[06:57] as well Rayos and this stuff is so tasty

[07:01] however it is double the calories of

[07:04] this one and it is also got 7 G of fat

[07:09] in one half a cup versus one gram of fat

[07:11] in this one so this meal is really

[07:13] really low in fat already so you know

[07:16] you definitely want some fat in your

[07:17] meal so it wouldn't be terrible using

[07:18] the raos but what I'm going to do is

[07:20] something a little bit sneaky is I'm

[07:21] going to add some of this and then I'm

[07:23] also going to add some hemp seeds to

[07:25] bump up the fat but it's also going to

[07:27] bump up the protein and the fat is going

[07:28] to be Omega 3 fatty acids amongst some

[07:31] other fat as well versus this which I

[07:33] think the fat is probably just coming

[07:34] from olive oil three cups of the tomato

[07:36] sauce okay it's pretty much the whole

[07:38] jar almost it's like just a little bit

[07:41] less than the whole

[07:43] [Music]

[07:47] jar all right so I think the casserole

[07:50] is all done it looks incredible so I'm

[07:53] just going to let everything cool down

[07:55] and then I'm going to put everything

[07:56] into the containers and build these

[07:58] meals all right so everything is all

[07:59] finished and portioned out so I did add

[08:01] a couple extra things as you can see I

[08:03] added a banana to the breakfast cuz I

[08:05] figured you need more than just like a

[08:07] breakfast sandwich for breakfast and

[08:09] then to the casserole I added some

[08:12] guacamole which is this like pre-made

[08:14] guacamole that you can get at Costco

[08:16] it's so tasty but of course you can make

[08:18] your own or add something else and then

[08:20] I also added some salsa as well I think

[08:22] it's going to go really good with this

[08:23] and then just some green onion on top of

[08:25] that high protein lentil pasta dinner so

[08:28] let's check out the Mac for each one of

[08:30] these meals and then the day in total so

[08:32] breakfast is going to give us 682

[08:34] calories 33 g of protein 105 G of carbs

[08:38] and 19 G of fat and that works out to

[08:40] 17% protein 59% carbs and 24% fat for

[08:44] lunch it's 630 calories 47 g of protein

[08:48] 93 G of carbs and 9 G of fat and that

[08:51] works out to 29% protein 58% carbs and

[08:55] 133% fat and dinner's going to give us

[08:57] 660 calories 57 7 g of protein 101 G of

[09:01] carbohydrates and 15 G of fat and that

[09:04] works out to 26% protein 53% carbs and

[09:08] 21% fat so the macros for the whole day

[09:11] 1972 calories 122 g of protein 300 G of

[09:15] carbs and 43 G of fat and that works out

[09:18] to 24% protein 57% carbs and 19% fat all

[09:22] right so I guess that is it for this

[09:23] video I hope you enjoyed this meal prep

[09:25] and I hope it makes your life a little

[09:27] bit easier I appreciate it if you hit

[09:28] the like button for me videos do take a

[09:30] bit of effort to put together because I

[09:31] always test the recipes and then as you

[09:33] saw I put all the macros and everything

[09:35] in there and adjust the recipes to make

[09:36] sure that they are really good for you

[09:39] and also have like good macros for

[09:40] anyone that is counting and uh anyways

[09:43] let me know what you thought in the

[09:43] comments down below subscribe so that

[09:45] you can see more from me and I will see

[09:46] you soon with another video bye-bye if

[09:49] you want to make your healthy meals

[09:50] taste even better check out my latest

[09:51] recipe ebook easy vegan dressings and

[09:54] sauces there's 35 amazing oil-free

[09:56] recipes in there that are sure to

[09:58] transform any meal there's a link in the

[10:00] description box down below