FAST High-Protein Vegan Meal Prep (1 Hour Per Week!)

[00:00] [Music]

[00:00] this is seven days of vegan meal prep

[00:02] that only takes one hour of total prep

[00:05] time plus every day is packed with 120

[00:08] grams of plant protein and meets all of

[00:11] your nutritional needs without

[00:12] supplements and in this video I'm going

[00:15] to show you how to make it if you want

[00:16] to download all these recipes and a

[00:18] grocery list just click the first link

[00:20] in the description with that let's Dive

[00:23] In

[00:25] [Music]

[00:28] so for this meal prep we're focusing on

[00:30] a few key things the first is I want to

[00:33] get into the kitchen and get it done as

[00:35] quickly as possible so I don't love

[00:37] spending my entire day in the kitchen

[00:38] I'm sure you don't either so all the

[00:40] prep work for this entire week of meals

[00:42] can be done in a single hour number two

[00:44] we want to maintain a high protein

[00:46] intake every single day of meals

[00:48] contains 120 grams of Whole Food plant

[00:51] protein which is really important for

[00:53] both building lean muscle and also

[00:55] preserving lean muscle when you are

[00:57] focusing on Fat Loss another important

[01:00] tip is that protein is actually more

[01:02] satiating than the other macronutrients

[01:04] and it also helps you to burn fat more

[01:06] quickly and speaking of protein intake

[01:09] we are not using any protein supplements

[01:11] which leads me to number three which is

[01:13] that we are not using any supplements

[01:15] whatsoever in this meal prep but we are

[01:18] also hitting all of our micronutrient

[01:20] targets that's the vitamins and minerals

[01:22] that we need to be healthy and fit

[01:24] vegans number four for this meal prep we

[01:27] have a Target daily calorie intake of

[01:29] 2000 calories now if you're trying to

[01:31] accomplish some specific fitness goals

[01:33] it's really important that you

[01:34] understand your body's daily calorie

[01:36] needs

[01:37] depending on your body composition and

[01:39] fitness goals 2 000 calories might be

[01:41] too high or too low and if that's the

[01:43] case for you then you can go ahead and

[01:45] adjust these meals for Me 2 000 calories

[01:47] would put me in a moderately aggressive

[01:50] caloric deficit which means that this

[01:51] meal prep would help me to burn fat

[01:53] pretty quickly so just be sure to adjust

[01:55] your calorie Target based on your goals

[01:58] so we're going to be making seven days

[01:59] or an entire week of vegan meal prep

[02:02] let's get started with breakfast

[02:04] so for breakfast we're going to be

[02:06] making Berry and cream overnight oats

[02:09] but before we jump in and start making

[02:11] breakfast we're going to actually start

[02:12] boiling our water for our lunch because

[02:14] we're trying to save as much time as

[02:16] possible during this meal prep so in a

[02:19] large pot bring three to four quarts of

[02:21] salted water to a boil

[02:23] while that's heating up start making

[02:24] your oatmeal line up seven glass or

[02:27] Tupperware containers then add half a

[02:30] cup or 40 grams of oats into each next

[02:33] add half a cup or 112 grams of kite Hill

[02:36] Greek style yogurt to each of the

[02:38] containers this kite Hill Greek yogurt

[02:41] happens to be one of the highest protein

[02:43] plant-based yogurts but there are other

[02:45] great vegan brands as well then we'll

[02:47] add one tablespoon or 20 grams of maple

[02:50] syrup and a single teaspoon or about 3

[02:52] grams of ground cinnamon on top

[02:55] so the next thing that we're going to

[02:56] add is a half cup of this frozen fruit

[02:58] blend to each of these containers and

[03:00] the thing that I really love about

[03:01] frozen fruit actually there are a few

[03:03] things one it doesn't go bad quickly so

[03:06] it's picked at the peak of freshness and

[03:08] then it's instantly Frozen so you're

[03:10] getting the freshest berries possible

[03:12] it's also inexpensive it tends to be

[03:15] less expensive per unit weight than

[03:17] getting fresh berries and frozen fruit

[03:19] is just packed with nutrition follow up

[03:21] the berries with two tablespoons or 20

[03:23] grams of hemp seeds hemp Chia and ground

[03:26] flax seeds are great sources of omega-3

[03:29] fatty acids finally We'll add two

[03:31] tablespoons or 16 grams of sunflower

[03:34] seeds which is a great source of vitamin

[03:36] E to finish off our oats we'll mix in

[03:39] three quarters of a cup or 180

[03:41] milliliters of unsweetened soy milk to

[03:44] each container so once everything is in

[03:46] the containers go ahead mix them up put

[03:48] the covers on put in the fridge and then

[03:50] they're ready to go every morning for

[03:52] breakfast you can also add the milk in

[03:54] the morning to make it a little bit

[03:55] pressure and if you would like to eat it

[03:56] warm you can go ahead and heat it up in

[03:59] the microwave all right now we've got

[04:00] breakfast ready to go I'm just going to

[04:02] put the lids on and throw it in the

[04:04] fridge our water is boiling so we're

[04:07] going to get prepared with lunch

[04:09] so for lunch we're going to be making a

[04:11] Greek style lentil pasta salad

[04:15] begin add two boxes or 396 grams of

[04:18] Bonza chickpea pasta to the boiling

[04:20] water

[04:21] set a timer for seven minutes or

[04:23] whatever the Box recommends while the

[04:25] pasta is cooking line up seven

[04:27] containers and add about three cups or

[04:29] 63 grams of baby kale to each container

[04:33] one nutrient that we always want to be

[04:34] conscious of is calcium we want to make

[04:36] sure that we're getting enough of it and

[04:38] this baby kale is a great option there

[04:40] are lots of different veggies that have

[04:42] tons of calcium but we're going to go

[04:43] with baby kale for this meal prep next

[04:46] chop up one onion four bell peppers

[04:49] three cucumbers and add them to a

[04:51] separate large bowl top off the bowl

[04:53] with two small packages of cherry

[04:55] tomatoes once the pasta is done boiling

[04:58] drain and rinse the noodles under cold

[05:00] water pat dry if needed and set aside to

[05:03] cool

[05:04] so not only are veggies totally packed

[05:07] with nutrition they're also really low

[05:10] in calories given the amount of food

[05:12] that you can eat that's one reason that

[05:14] I love adding in things like these

[05:16] cucumbers and the red bell peppers and

[05:18] the calories that are in these veggies

[05:20] are just really packed with nutrients

[05:22] now when you're prepping for an entire

[05:23] week of food it's really important that

[05:25] the food doesn't start going bad kind of

[05:27] on day six and seven so one way to

[05:29] combat that is to make sure that we're

[05:31] not adding moisture to these containers

[05:33] so one really efficient way to remove

[05:35] the moisture from this mixture is just

[05:37] using a salad spinner you could just dab

[05:40] it with a towel or some paper towels but

[05:42] you can normally remove more of the

[05:44] moisture by using a salad spinner

[05:46] honestly a salad spinner is probably my

[05:49] favorite Appliance to use in the entire

[05:51] kitchen

[05:52] well maybe

[06:00] okay so I just decided to weigh this

[06:02] whole mixture and it's about

[06:05] 2230 grams or 2.23 kilograms which is a

[06:10] heck of a lot of food so I just went

[06:11] ahead divide that by seven so I could

[06:13] know how much I need to put in each one

[06:15] that's about 318 grams it might be a

[06:19] little bit different for you depending

[06:20] on the size of all of the produce that

[06:23] you got but I'm going to go ahead and

[06:24] divide this up all right so instead of

[06:26] weighing each container individually I

[06:29] just zeroed out the scale so I'm just

[06:31] going to look for the number minus 318

[06:33] doesn't need to be exact but I want to

[06:37] get it pretty close

[06:40] okay just to get a little bit of the

[06:42] extra moisture out of the pasta I'm also

[06:44] going to go ahead and spin this quickly

[06:47] that was a pasta

[06:49] we got a visitor in the kitchen

[06:52] I don't think you like pasta do you

[06:56] this guy's name is Mr pumpkin

[07:00] and honestly I was never a cat person

[07:03] but uh he's been changing my mind a

[07:06] little bit over the last few months

[07:09] foreign

[07:14] cup or 200 grams of canned lentils to

[07:17] each container lentils are a great

[07:19] source of protein fiber and iron and

[07:22] canned lentils specifically are great

[07:24] for saving time since you don't have to

[07:26] cook them from scratch just be sure to

[07:28] drain and rinse them to get rid of as

[07:29] many bubbles as possible because those

[07:31] can cause gas next throw in about two

[07:34] tablespoons or 40 grams of Olives into

[07:37] each container this is about 10 whole

[07:39] olives finally top off each container

[07:42] with two tablespoons or 16 grams of

[07:45] sunflower seeds and a quarter teaspoon

[07:47] each of iodized salt or about one and a

[07:50] half grams and black pepper about half a

[07:52] gram using iodized salt is a really easy

[07:55] way to help meet your iodine needs for

[07:57] the day

[07:58] all right so the last step would be to

[08:00] add one to two tablespoons of balsamic

[08:02] vinegar but to keep these meals fresh we

[08:04] don't want to add moisture so this is

[08:06] something that you would just add in

[08:07] when you're ready to eat a meal so you

[08:10] can go ahead and mix this up but I'd

[08:12] actually recommend that you leave it

[08:14] unmixed because the veggies and the kale

[08:16] on the bottom should stay as fresh as

[08:18] possible so we don't want to get any

[08:19] extra moisture on them but a few tricks

[08:22] to make sure that your food is lasting

[08:25] longer or one you can take out the kale

[08:29] and just leave it on the side and then

[08:30] add it to every single meal before you

[08:33] eat it another thing that you can do is

[08:36] you can actually add a little bit of

[08:39] paper towel to the top of the last four

[08:42] days of your meal prep so I could just

[08:44] go ahead like that and add a cover and

[08:48] that will help to absorb some moisture

[08:50] over the next few days so another way to

[08:53] keep your food as fresh as possible is

[08:55] to just make fewer meals at a time you

[08:57] can do a 4 Day meal prep instead of a

[09:00] Seven Day meal prep if you click the

[09:01] link in the description we have a four

[09:03] Day meal prep ingredients list as well

[09:05] that you can use all right so that's it

[09:07] for lunch let's jump into dinner so for

[09:10] dinner we're making slow cooker tempeh

[09:12] chili we're going to be using an instant

[09:14] pot but you can use a crock pot as well

[09:16] start by crumbling three packages of

[09:19] tempeh with your hands and add them to

[09:21] the slow cooker next prepare your

[09:23] veggies by finely chopping two onions

[09:25] one green bell pepper four large carrots

[09:28] six cloves of garlic and then add those

[09:31] all to the slow cooker we'll then add

[09:33] lots of fiber and extra protein by

[09:35] adding two cans of drained and rinsed

[09:37] kidney beans and two cans of black beans

[09:40] to the pot each of these cans is labeled

[09:42] as a 15 and a half ounce can which is

[09:45] about 12 ounces after you rinse and

[09:47] drain the beans that's about 340 grams

[09:50] from each can or 680 grams of both

[09:53] rinsed and dried kidney beans and black

[09:55] beans follow that up with two 28 ounce

[09:58] 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