High Protein Vegan MEAL PREP | Quick, Easy & Soy Free

[00:00] hey everyone welcome back to my kitchen

[00:01] for another recipe video so today I'm

[00:03] excited to share with you this high

[00:04] protein meal prep that you should be

[00:06] able to make in about 30 minutes so it

[00:08] is a red lentil and chickpea curry with

[00:11] quinoa and sauteed veggies on the side

[00:13] it will make you five large meals with

[00:15] close to 40 grams of protein each which

[00:16] is a perfect size meal for me however if

[00:19] you aren't such a big eater you could

[00:20] definitely get seven meals out of this

[00:22] with around 33 grams of protein each

[00:25] this meal is so delicious and very

[00:27] nutritious it keeps well in the fridge

[00:29] or the freezer and can be easily

[00:31] reheated I am going to go over the

[00:33] entire macronutrient ratio at the end

[00:35] and all the nutrients that you get in

[00:37] one serving so stick around for that if

[00:39] you're interested before we start I just

[00:41] wanted to say hello to all the new

[00:42] subscribers that we have to this channel

[00:44] we've got a whole bunch more this month

[00:45] than usual so I just want to say thank

[00:47] you and hello and if you enjoy my

[00:50] cooking and you want to support the

[00:51] channel I have a new recipe ebook that I

[00:53] put out not too long ago called easy

[00:54] vegan Comfort meals and there'll be a

[00:56] link to that in the description box down

[00:58] below or pinned to the top comment so

[01:00] definitely check that out if you're

[01:02] interested if you want me to do some

[01:03] more meal prep videos or you have some

[01:05] suggestions on how I can improve this

[01:07] one or other meals that you want to see

[01:08] definitely let me know in the comments

[01:10] down below because I always love hearing

[01:12] your suggestions it just helps me to get

[01:14] better so anyways let's get started with

[01:16] this one we're going to start with the

[01:18] curry because that's what takes the

[01:19] longest to cook and then while that's

[01:21] cooking we'll do some other things

[01:23] so you want to start by chopping one

[01:24] medium sized onion and about three

[01:27] cloves of garlic add to a pan with a

[01:30] touch of water or oil if you want and

[01:32] saute this for about five minutes then

[01:34] add four tablespoons of curry powder

[01:37] saute this for another three to five

[01:40] minutes sauteing it with the curry

[01:41] powder will help to bring out the

[01:43] flavors but you don't have to do this if

[01:45] you're time pressed then add a large can

[01:48] of crushed tomatoes

[01:50] two cups of water

[01:53] one can of coconut milk full fat for the

[01:57] full flavor if you want but if you

[01:58] wanted to keep the fat down you could

[02:00] always use light coconut milk however

[02:02] there really is only about 20 grams of

[02:04] fat in each serving so there's not a ton

[02:06] then you want to add two cups of red

[02:09] lentils I like to rinse my red lentils a

[02:11] few times just until the water runs

[02:13] clear and it isn't bubbly anymore then

[02:15] add one can of strained and rinsed

[02:18] chickpeas bring all this to a boil and

[02:21] then turn it down to a simmer and cook

[02:23] for about 20 minutes next rinse two cups

[02:27] of quinoa I like to use a whisk while

[02:30] I'm doing this and kind of agitate it it

[02:31] helps to get rid of the saponins on the

[02:33] outside of the quinoa which tend to make

[02:35] it a bit bitter and harder to digest add

[02:38] this to a pot with three and a half cups

[02:40] of either vegetable broth or water

[02:45] so how I like to cook the quinoa is to

[02:48] cook it for about 15 minutes with the

[02:49] lid off so I get it to a boil and then

[02:52] turn it down to a simmer let it cook and

[02:54] then after that 15 minutes once the

[02:56] liquid has been mostly absorbed I put a

[02:58] lid on it and then just kind of let that

[03:00] chill with the heat off for about five

[03:02] minutes and I find that makes like the

[03:04] nicest fluffiest quinoa so while that

[03:06] stuff's cooking it's time to saute the

[03:08] veggies so I'm just going to quickly

[03:09] chop up these two bell peppers

[03:11] this one sounds like it's got like a

[03:13] prize or something in it what the heck I

[03:15] wonder what that is I like to use two

[03:17] different colors just so that it looks

[03:19] nice but use whatever you have let's see

[03:21] what's in here

[03:22] oh my gosh it's a little baby red pepper

[03:25] or kind of green and red bell pepper

[03:28] [Music]

[03:33] and then I'm also going to chop up this

[03:35] medium sized onion to saute with this

[03:37] stuff so obviously you could saute any

[03:39] veggies you like here you know like

[03:40] mushrooms would be good as well really

[03:42] whatever you want and then two cups or

[03:45] so of broccoli so this is actually

[03:48] previously frozen broccoli it's just

[03:50] kind of been thawing in the fridge but

[03:52] you could use fresh if you want as well

[03:54] of course that would work and then just

[03:55] for some flavor two teaspoons of garlic

[03:57] powder two teaspoons of onion powder and

[04:00] around one teaspoon of cumin human is a

[04:03] nice spice to add to this because it's

[04:05] one of the flavors that's in curry

[04:06] powder so it kind of will bring it all

[04:09] together and you know but not have it

[04:11] taste exactly the same as everything

[04:12] else so everything should finish at

[04:14] around the same time oh my God it's

[04:16] happening everybody stay calm so once

[04:19] the curry has been simmering for about

[04:21] 20 minutes or so I'm gonna add a half a

[04:24] cup of frozen green peas to it so you

[04:26] don't really have to cook these or

[04:28] anything just gonna add them mix them in

[04:31] and we haven't added any salt to this

[04:33] yet so you probably want to add some I

[04:35] mean if you don't like any added salt in

[04:36] your cooking you're fine but uh I am

[04:39] going to add about two teaspoons of salt

[04:41] to this so quick tip you'll notice that

[04:43] I didn't add salt until the very end of

[04:45] cooking it and that's because if you add

[04:47] it in the beginning it often gets kind

[04:49] of lost in everything and you don't

[04:50] notice it quite as much and you don't

[04:52] want to be adding more salt than you

[04:53] need to alright so everything's done

[04:54] cooking and I've been letting it cool

[04:56] for a little while on the counter and

[04:58] now it is just ready to go into

[05:00] containers so these are 32

[05:03] ounce or 1120 milliliter containers and

[05:07] it seems to be like the perfect size so

[05:09] you just want to lay these out and if

[05:11] you are using plastic containers like

[05:13] these then you definitely want to try

[05:15] and transfer it to something either

[05:17] glass or like a ceramic bowl or

[05:19] something if you are going to like

[05:20] reheat it in the microwave because you

[05:22] do not want to be microwaving in plastic

[05:24] so for five servings you want to put

[05:26] just over a cup of quinoa in each

[05:28] container

[05:29] about a cup of the mixed veg and then

[05:32] about a cup and a half of the curry and

[05:35] then if there's anything left over

[05:36] obviously just distribute it evenly and

[05:39] I like to finish it with a little bit of

[05:41] green onion as well of course you could

[05:42] add cilantro or some chopped up spinach

[05:45] or whatever you want but just some green

[05:47] onion on there is going to be perfect

[05:48] all right so there it is you've got five

[05:51] delicious meals for the next five days

[05:53] good for lunch or dinner whatever you

[05:55] want so let's jump over to chronometer

[05:57] and check out the full macros and micros

[05:59] so here's the entire recipe if you guys

[06:02] are curious but what's more important is

[06:05] per serving so if you break it up into

[06:08] five equal servings this is what we're

[06:10] looking at 857 calories so it's a pretty

[06:14] big meal

[06:15] and the macros are 16 protein 63 carbs

[06:19] 22 fat

[06:21] so that is pretty standard for me

[06:23] whenever I check my macros so that'll

[06:26] give us 38 grams of protein

[06:28] 134 grams of carbs and I know some of

[06:31] you are probably looking at that being

[06:32] like Oh my gosh that's I but that is

[06:34] just the reality of whole plant foods I

[06:36] eat a whole bunch of carbs sometimes

[06:38] three four five hundred grams in a day

[06:40] and I managed to stay lean all year

[06:43] round it's definitely not the carbs

[06:44] coming from Whole plant foods like

[06:46] lentils or chickpeas that is making

[06:48] people overweight or unhealthy and then

[06:51] 21 grams of fat I think this is a pretty

[06:54] good meal

[06:55] and then as we go down we can see the

[06:59] micronutrient breakdown and you can see

[07:02] that it is a very nutritious meal I'm

[07:04] not going to go over all of this you

[07:06] guys can look at it and check it out

[07:07] yourself but uh yeah I think this is

[07:09] definitely a pretty decent lunch or

[07:12] dinner and then just for anyone that's

[07:14] curious and if you have a smaller

[07:16] appetite and you're going to be breaking

[07:17] this up into seven different meals this

[07:19] is what you're going to be looking at so

[07:20] 612 calories 27 grams of protein 95

[07:25] grams of carbs and then 15.6 grams of

[07:28] fat and then again here are the

[07:31] micronutrients

[07:33] all right so this smells so good I'm

[07:35] definitely gonna eat one right now so

[07:37] let me get into it and I'll let you guys

[07:39] know how it is

[07:40] a little Curry a little quinoa

[07:45] wow it is absolutely perfect man I

[07:49] really think you all are gonna like this

[07:51] one so if you do end up making this

[07:52] definitely tag me on Instagram

[07:54] nutrition you know you love seeing your

[07:57] meals that have been inspired by my

[07:58] cooking also let me know your thoughts

[08:00] of this meal in the comments section

[08:01] down below do you want me to do another

[08:03] meal prep suggestions for that one

[08:05] subscribe so you can see more and I will

[08:07] see you soon in another video thanks for

[08:09] watching foreign