BUDGET VEGAN MEAL PREP

but still we've got two four six eight really nice for that for burgers here [Music] [Music] hey guys it's guys and welcome back to my youtube channel after this success of my last meal prep video I had to do another one for you and as it's January as everyone's on a bit of a budget including myself in January after spending a little bit too much in during Christmas time I've decided to do a budget meal prep it's also great for students everything that I'm going to be using today but a few essential items cost me 15 pounds in a well-known supermarkets I'm going to be doing four meals per day for four days and there's some really amazing dishes going on some nice recipes so let's get into it [Music] [Music] everything that you can see in front of you but a few essential ingredients such as oil seasoning and I have used an Picard nectar which can be quite pricey but I'm sure either maybe yourself or your how to make me have some in your house which you can pinch so first up I'm just preparing some onion and this is going to be for the main meal and the soup which is lunch so just going to chop them up roughly half will go in one pan and half in the other I want to show you how to make this efficiently so I will be doing a few things at a time but just keep your eyes peeled and the full written recipe will be on my website if you want to catch up on anything add a touch of oil to a frying pan and to a large saucepan for the soup add the more finely chopped onion to the frying pan with a crushed cloves of garlic add a pinch of salt and pepper followed by a tablespoon of in cook the onion until softened in the saucepan for the soup at the other half of the onion to serve with the falafel burger I'm going to be making some couscous if you want to keep it gluten-free I recommend swapping this for quinoa so 2 cups of couscous add around 1 cup of boiling water mix the couscous well and allow it to go nice and fluffy so for the falafel I'm using 2 jars of chickpeas right so it's just drained off and I've kept hold of the water and you can make some amazing thing to that especially check out my key lime tarts the video and to get those into my blender next into the blender add the onions that are being fried with the cumin next add a handful of chopped coriander the stems can go in as well if you have the guests already from my ingredients that I laid out I'm gonna be making a pea soup these are frozen peas that are slightly defrosted now they're so cheap to buy from all supermarkets so that's why I'm using please so I'm gonna add that to the pan now as well as the piece I'm not wasting anything because this is a cost-saving meal prep I'm gonna add the stalk from the broccoli in a soup this is fine it will add flavor and some more substance to the soup so just chalk this up roughly and get that in give the peas and broccoli a good mix pop the lid on and let it cook for a few minutes so next up to help the falafel bind I'm just going to add three tablespoons of buckwheat flour and I'm eventually going to be making some buckwheat pancakes for this for our dessert so set that aside I'm also going to add some lemon zest I'd suggest the powerful lemon plus the juice of 1/2 add a pinch of salt and pepper and a couple tablespoons of oil to help it bind you can also use the reserved chickpea water if you don't want to use all blend the mixture until it starts to come together you may need to stop it and scrape down the sides and give it a little stir and then blend one more time just going to pop this aside before shaping them into some burgers before that I'm just going to finish doing the soup to the saucepan add around two cups of vegetable stock then pop the lid on allow it to cook for a little bit longer grab a lined baking tray lightly flour your hands and form the burger mix into burger shapes [Music] I've just finished you in these now if I was doing a proper normal recipe video I probably would have gone a little bit neater and slightly slower when I was making them but they're gonna taste amazing with all the flavors in them just get them in the oven now for about 15 minutes really important when to a meal prep clean up as you go make sure you have all your ingredients weighed out as well so that is the key to efficient meal prep making to serve with the falafel and the couscous I'm going to just blanch off this beautiful broccoli until it's just about cooked because when you reheat your meals they're going to continue to cook then so just lightly cook the broccoli blanch the broccoli for around two minutes in boiling water meanwhile add one cup of almonds or soya milk to the soup allow the suit to cook for around three more minutes and then we'll get it blended up drain off the broccoli and run it under cold water to stop it from cooking and now it's time for me to make some room to plate up these meals [Music] to finish the chriskiss add it to a large mixing bowl break up any large lengths using your spoon add the juice of the other half of the lemon followed by a pinch of salt and pepper give it a good mix then spoon it equally into your four containers so guys just put the couscous in I really just want to finish the main meal now so to serve with it I've got the broccoli going in I'm also going to serve this with some nice fresh red cabbage and also a nice mint yogurt so I'm going to quickly make that in a mixing bowl at around five tablespoons of non-dairy yogurt add some finely diced cucumber remove the seeds and chop up the flesh as you can see I purchased and use half a cucumber and the rest that I had left over can be used for whatever you want just have a snack on it I'm also going to add the rest of the coriander that I bought and just chop that up fine and add it to the yogurt and give this a little mix and add a pinch of salt and pepper and some lemon juice I'm using my experience from cooking in the professional kitchens where we used to have to cost save all the time so by using things like the broccoli stalk the rest of the coriander and using the lemon such as the the zest the juice and everything is just trying to save on cost but also maximize flavor so when the flat holes are done I'm going to get this over the top I'm just going to chop up some red cabbage now and add that to the dish and then finally have the main meal done and it's time to get the rest of the meals finished finally slice some red cabbage you can use the rest for soups or stir-fries this is going to add a really nice color if you're not a huge fan of red cabbage you can just use carrot it was similar price for a bag of carrots that it was to red cabbage so now it's time to get the falafel out the oven [Music] spoon over the cucumber dip then that's the main meal done there it is main meals done we're done we're rolling now so they get the soup blitz up and finish the lunch I know I'm doing a bit backwards but I'm trying to make it more efficient for you when you're making it so let's get the soup off and blitz it up blend the soup until smooth whilst the soup is blending add 1 cup of buckwheat flour to a mixing bowl followed by 1 cup of almond milk so that's the suit done is smelling and looking beautiful and again it balled up and then get on with the pancakes if you want your suit to be slightly thinner you can either pass it through a sieve or use an image cup like that but bear in mind that you need to let it cool before you blitz it up when using one of these I like my soup especially throughout the week with a little bit of texture to it so that's what I've left it like this so that is the lunch done now let's get on with the pancakes and the breakfast whisk together the pancake batter add a touch of agave nectar if your mix is slightly too thick add a touch more milk so that is the consistency I want your pancake batter to be I'm just going to pop this aside and let it rest and preheat a non-stick pan ready to fry them before I do that I'm going to quickly make a super quick and super tasty breakfast in a ninja cup add half the amount of the frozen berries followed by a cup of water add one really ripe banana a tablespoon of agave nectar screw the lid on and blend it up when the berry mix is smooth add it to a mixing bowl add one cup of chia seeds and stir well this chia seed pudding is so nutritious because of all the berries and obviously the chia seeds there's so many health benefits to them if you want to know a bit more about chia seeds I went into a little bit of detail in my last meal prep video they will sort of expand and turn into a really nice creamy pudding when you leave them in the fridge overnight so I'm going to pop them into my kiln the jars and serve it up next into the pots I'm going to be adding some of the leftover yogurt that we also used for the falafel meal so let's get that spooned over the top [Music] sprinkle over some mixed nuts you can also use seeds if you're allergic to nuts so that's basically it what I will also do is this add a banana on the side of each one because if you cut it open now it's just going to go Brown by the time you eat it so just close these up you can also add mint oats to make it more substantial than everything but obviously I'm just doing this as a budget meal prep so I couldn't afford the oats but what I will say this chia seed pudding is so versatile you can add literally anything to it to make it more substantial if you want to and that is our breakfast done it's now time to make the dessert which is pancakes lightly oil a nonstick pan then ladle in some of the pancake batter [Music] after cooking the pancake for two minutes flip it over so although the buckwheat flour was the most expensive item for me to buy when I was shopping for these ingredients it's so beneficial because it keeps everything gluten free it also makes some amazing pancakes probably better than any like plain flour or all-purpose flour I love I probably have these all the time for breakfast or as a dessert so I'm just gonna finish doing these now I'll get them in the containers if you want some proof that I did just spend 15 pound on all these ingredients you can email me and I'll send you the receipt once the pancake is cooked on each side add it to your containers so obviously to speed up preparation time just get another pan on the go and you'll do the pancakes in half the time obviously these are nearly done and we've nearly completed our meal prep the cameraman is egging me on to flip the pancake but you don't really have to see if we can get it there we go happy - the pancake meal add the rest of the berries I'm also going to sprinkle over some nuts the rest of the nuts basically but I'm not going to do it on one because Joe who's helping me today is allergic to nuts and he's desperate for a pancake I forgot to mention as I said the buckwheat flour was the most expensive item but I only use literally a quarter of the bag for these so you know there's loes left for you to repeat this whenever you want I'm also going to show you just how nice this pancakes can look just by adding some banana slice up some banana and add it to the pancakes and finally drizzle over a little bit more agave nectar I did it meal prep on a budget for all and the 15-pound I'm so impressed with this it all looks absolutely great the only thing I could do is make that pea soup look look a little bit more nice so what I would do if I was you I would have maybe if you have some bread that's left over chop it up into croutons or squares and just add some oil some herbs and get it in the oven until golden and crispy and you can top the soup with that for now though I'm just going to add a sprig of mint to each one just so it looks beautiful on camera and there we have it there's my budget meal prep I'm really pleased with this all the ingredients cost me 15 pounds and there's still some of those ingredients left over for me to use next week the reason I did 4 meals or four days worth of meals was because after four days the flavors sort of go and it's just not as fresh but these are really healthy if you want to keep it gluten free just swap out the couscous for quinoa it will work just as well and you don't have to follow this exactly if you have a certain flavor that you dislike here just swap it for something that you do like and it will taste great I need to give these a try and there's my budget meal prep thank you for watching [Music] [Music] [Music] thank you so much for watching my January budget meal prep happy New Year to you guys please like share and comment hit the bat if you want to be part of notification gang please subscribe and don't forget the full recipes around my website [Music] [Music]

Channel: avantgardevegan

Views: 1,681,031

Rating: 4.9708085 out of 5

Keywords: vegan, food, cooking, meal prep, high protein meal prep, vegan meal prep, easy meal prep, meal prep ideas, low cost recipes, low cost meal prep, budget meal prep, vegetarian meal prep, vegan body building, falafel, recipe, cous cous recipe, gaz oakley, dairy free meal prep, vegan chef, jamie oliver, vegan breakfast ideas, gluten free meal prep, gluten free, egg free, veganuary, cowspiracy, what the health, how to go vegan, what i ate in a day, vegan cheese, seitan, vegan pizza

Id: DuIUssE9BF4

Length: 15min 36sec (936 seconds)

Published: Sun Jan 07 2018