Vegan - FULL WEEK meal prep! 180g Protein - 2,500 Calories.

[00:00] what is going on guys welcome back to

[00:01] another video today i'm going to be

[00:03] showing you how to make a meal prep for

[00:04] the working week that consists of 2 500

[00:07] calories per day and just under 180

[00:10] grams of protein

[00:14] so to make this one as easy to follow as

[00:15] possible i'm just going to give you the

[00:16] measurements in the voiceover per meal

[00:19] then in description i will give you the

[00:20] full shebang the macros per meal the

[00:23] macros per day everything

[00:26] so meal one i do like my cereal so i'm

[00:28] just gonna have some granola this is

[00:29] like a seed and coconut mix from aldi

[00:32] and we're gonna have 100 grams of that

[00:34] with an apple and 400 ml of soy milk

[00:37] that's going to be 590 calories and 26

[00:40] grams of protein before we dive into the

[00:42] cooking part of this i'd really

[00:44] appreciate if you could just drop a like

[00:45] drop a comment it only takes two seconds

[00:47] and helps me out more than you'll ever

[00:48] know so that's my 9am meal and meal one

[00:51] i like to spread my meals out every

[00:53] three hours just to keep things simple

[00:55] 9 a.m midday 3 p.m 6 p.m and 9 p.m

[01:02] so straight into midday lunch meal

[01:05] i'm gonna have some tofu

[01:08] some basmati rice

[01:10] and some mixed vegetables

[01:13] and the seasonings of your choice

[01:16] i just choose whatever i'm feeling on

[01:18] that day

[01:20] so each meal is going to have 100 grams

[01:22] of the mixed vegetables

[01:28] 75 grams of rice

[01:35] and each meal will have 168 grams of

[01:37] tofu i normally just buy this brand

[01:40] because it's ready pressed and it's very

[01:42] firm and helps it go crispier quicker

[01:45] as it's ready pressed just get it opened

[01:47] up get it on the chopping board and time

[01:49] to chop it up into little squares

[01:55] a voila

[01:58] so now it's time to get everything on

[01:59] the go just cover your rice in boiling

[02:01] water bring that to the simmer and leave

[02:04] that for around 12 to 15 minutes give it

[02:06] a little stir at the start just so it

[02:08] doesn't get clumpy and just keep going

[02:10] back to it every couple of minutes just

[02:12] give it a nice little stir

[02:14] get some cooking oil in there

[02:15] i don't like to use a lot of oil but in

[02:18] this case for me it's necessary

[02:22] get your tofu in there now if you've got

[02:24] the time and you're not making a video

[02:26] it does make more sense just to do this

[02:28] in smaller batches

[02:29] but for the sake of the video i just

[02:31] whacked it all in and it took three

[02:34] times as long so normally it does take

[02:35] about three to five minutes crispy

[02:38] and this one took 10 minutes i think it

[02:39] was to do the full three batches

[02:48] keep that moving around making sure all

[02:50] corners go crispy

[03:10] after 10 minutes it should look

[03:11] something like this

[03:13] and it's time to get this served out

[03:28] so this is going to be my lunch and this

[03:30] will be 437 calories and 29 grams of

[03:34] protein

[03:52] [Music]

[03:59] so that's two meals out the way already

[04:00] and that is my midday slash lunch meal

[04:08] so for this meal i'm gonna have some

[04:09] pasta

[04:10] choose any pasta you like whatever you

[04:12] fish your taste buds here some chopped

[04:14] tomatoes

[04:16] some cashews

[04:17] and some mock mints i'm using linda

[04:20] mccartney's mock mints

[04:25] so each meal is going to have 10 grams

[04:26] of cashew nuts

[04:30] so just for a visual purposes this is

[04:31] the entire week's cashew nuts and in

[04:34] that bowl right there is 287 calories so

[04:37] you've got to be careful when you're

[04:38] eating nuts and seeds and things like

[04:39] that

[04:42] 80 gram of pasta per meal

[04:49] and 150 grams of the mints

[05:10] so you want to get your pasta on the

[05:11] boil

[05:13] that takes around 12 minutes

[05:15] the mince i'm using just requires you to

[05:17] put some water in the pan just to stop

[05:19] it sticking

[05:25] so learning from my previous mistakes i

[05:27] am going to do this in two batches with

[05:28] the mints

[05:35] keep that moving around again until it

[05:36] goes crispy

[05:43] every mop mince has their own cooking

[05:45] requirements

[05:46] but just for this one it only takes

[05:48] around three to five minutes on a high

[05:49] heat

[05:50] after the three and five minutes i will

[05:53] pop in the tomatoes

[06:06] give that a stir around

[06:10] whilst still on the heat by the way

[06:16] now it's time for batch number two

[06:20] same again three to five minutes

[06:26] and we'll get the tomatoes in again

[06:28] you could mix this up and use a

[06:30] different type of sauce i'm a basic guy

[06:32] and i'm happy enough just with the

[06:34] chopped tomatoes

[06:39] pasta's looking ready so it's time to

[06:41] get this one dished out

[06:49] this is the biggest meal of the day

[06:51] and this is 607 calories and 38 grams of

[06:55] protein

[07:12] so that's my 3pm meal done and again a

[07:14] very easy meal that is just so high in

[07:16] protein at 38 grams

[07:21] time for the 6 pm meal now and we're

[07:23] going to have some edamame beans

[07:26] some quinoa

[07:30] and some kidney beans and try and get

[07:32] some that are in a sauce these ones are

[07:33] in a mild chili sauce and i've got it

[07:36] emphasized mild because i have the taste

[07:38] buds of a child and can't handle

[07:39] anything more

[07:44] so the edamame is going to be 100 grams

[07:46] per meal gonna have 50 grams of the

[07:48] quinoa per meal and 156 grams of the

[07:52] kidney beans per meal

[07:55] so the edamame beans don't take too long

[07:57] if you put them on a simmer you're

[07:59] probably done in around five minutes

[08:00] normally from frozen

[08:04] quinoa on the other hand will take

[08:05] around 15 minutes i did put too much

[08:08] water in this so i had to come back to

[08:09] it and drain it a little bit later learn

[08:11] from my mistakes guys

[08:22] take the edamame beans off and get the

[08:25] kidney beans on the go

[08:29] most variations of the kidney beans in

[08:31] sauces take around the same time

[08:33] on the simmer they'll take around five

[08:34] minutes

[08:43] i must confess i'm not the biggest fan

[08:45] of quinoa

[08:46] but i think it's very important to mix

[08:47] your foods up and i think that's what

[08:49] prolongs the holiday period of going

[08:50] vegan you know when you start going

[08:52] vegan and you just feel absolutely

[08:54] terrific and for most people it wears

[08:56] off because they try a lot of different

[08:57] foods and then find the stuff they like

[08:59] but if you keep mixing it up you're

[09:01] packing yourself with such a wide

[09:02] variety of micronutrients that just keep

[09:04] you feeling good

[09:07] so this meal is going to be 458 calories

[09:10] and 27 grams of protein

[09:30] and there's my 6 pm meal

[09:32] and we're ready to move on to the next

[09:34] one

[09:47] so for the last meal i'm going to keep

[09:48] it very simple again we're going to have

[09:49] our first protein shake of the day

[09:52] i'm going to have a 50 gram scoop of

[09:53] protein and a banana

[09:55] i use an unflavored pea protein and not

[09:58] only is it just higher in protein per

[10:01] gram it is also just so much cheaper

[10:03] than the flavored ones

[10:05] and i'm not too forced i'm quite happy

[10:07] just to shake it away neck it done and

[10:09] that's going to be for the protein cheek

[10:11] and the banana 299 calories 41 grams of

[10:14] protein now if your maths is superb

[10:17] you'll realize we're 170 calories under

[10:19] and 16 grams of protein under this just

[10:22] comes from soy milk from coffees i have

[10:24] throughout the day

[10:25] as it adds to the protein and the

[10:26] calories you've got to get them in there

[10:28] and get them measured

[10:35] so there you have a full working week's

[10:36] meals

[10:37] and the objective of this channel really

[10:39] for me is to give you guys all the ideas

[10:42] in the world to make sure you are

[10:43] hitting your macros

[10:45] and hopefully i've done that justice

[10:46] today