Costco Vegan Meal Prep | 5 Days Of Easy High Protein Meals

all right what's up everyone welcome back to another video so today I'm going to be doing a meal prep and we're going to be getting everything from Costco so let's head in there grab a bunch of things from the meal prep and then get home and do some cooking so I'm thinking for breakfast make like a sweet potato and black bean like hash am I even allowed to say that word on YouTube but yeah so let's get some sweet potatoes first why are you so tall then we also need some black beans we're obviously buying like a lot more than what we need for just this meal prep so you can do this like a few times over I guess definitely need some bell peppers some onions I think some mushrooms would be good with that as well oh and then some of this salsa is going to be so good with it this stuff is the best little avocado is going to be nice with this too so I think for lunch I'm going to make a chickpea veggie and quinoa bowl and have some hemp seed dressing with it definitely need some chickpeas can't forget the quinoa and then also the hemp seeds for the dressing some frozen peas well a lot of frozen peas we're going to have so much extra food from this so you got meals for days if you're following this some cucumber carrots so many I feel like this is for like if you have horses you need like this many carrots but we'll eat them actually grape tomatoes so other than spices that's pretty much it for those first two recipes we're going to be using spices from home so I'm not actually going to be buying any of these and they're all pretty common ones that you could get here if you want but we already have so much spice at home we definitely don't need to and now for dinner I'm thinking some tofu veggies and wild rice with a peanut dressing let's get some tofu so I've been wanting an excuse to try these fire roasted vegetable Prima Vera this looks really good and I think this will be the perfect thing to have it with you need some peanut butter for that dressing definitely don't need two containers of peanut butter but you know Costco that's how it is wild rice all right so I'm just going to pack all this up and then head home and we'll make that meal prrab all right so I just got home and I've got everything laid out so let's get busy turning all these ingredients into some delicious meals so this is going to be a full 5-day meal prep breakfast lunch and dinner for 5 days 15 meals in total it's going to give you about 1,800 calories per day almost 100 gram of protein and if you find that you need more calories than this definitely feel free to add some snacks or eat some other things throughout the day throw in a protein shake if you want to bump up the protein but if this is too much for you if the meals are too big you could always stretch this over more days and you could freeze the ones that you're not going to eat right away just like I usually do with these meal prep videos I'll include the full calories and macros for each meal at the very end so if you're interested in that definitely stick around and let's get started on the first one which is breakfast the sweet potato and black bean hash this one's so delicious and so simple and it's actually a sheet pan meal so everything is going to get cooked on one pan or probably two pans cuz it's a lot of food uh but yeah you got to do a few things first so let's do that start by chopping two large onions and then add those to a big mixing bowl because we're going to be adding everything in here and then adding some spices then chop up three bell peppers I'm just using the three different colors that we got in that that package chop 10 large mushrooms and we're also going to have to chop up five medium sweet potatoes and you don't have to be too picky with the size something like this is just perfect you don't want them too big or it'll take too long to cook and then too small and they might Brown too quickly and now we're going to make a seasoning mix for this so it's going to be 1 tbsp of garlic powder 1 tbsp of onion powder 1 tbspoon of smoked paprika and then a few pinches of salt and a few pinches of black pepper give that a mix and then add about 2/3 of this to all the veggies you just Cho up and mix everything together and then spread that out onto a baking sheet bake that at 375° for about 20 minutes so while that's cooking we're going to go ahead and get the beans ready so I'm going to strain and rinse four cans of beans and then I'm going to add those to the big mixing bowl and add the rest of that seasoning and mix that up really well after the sweet potatoes and veggies have been baking for about 20 minutes take them out mix in those black beans and then pop it back in the oven for another 20 minutes or so so that's pretty much it for breakfast I'm going to add a few things when I put it into the to-go containers but first we have to let it cool down so I'm going to put that aside and then next move on to lunch which is going to be the chickpea and veggies with quinoa and a delicious hempy dressing so the first thing I'm going to cook for lunch is the quinoa so of course you could maximize your time and like while that stuff for breakfast was cooking in the oven you could start the quinoa you could cook the rice that I'm going to be cooking for dinner but I find for these videos it's kind of easiest just to like completely separate them but obviously feel free to like maximize your time in the kitchen and cook some stuff on the stove top while things are baking and all that sort of stuff but anyways to cook the quinoa perfectly what you want to do is measure out 2 cups of quinoa then rinse it really well under warm water I like to use a whisk and just agitate it a bit you'll notice the water gets all bubbly you want to get rid of all the bubbles and rinse it a couple times strain off all the excess water then add four cups of water to it put it on the stove top bring it up to a boil and then once it's at a boil turn it down to a simmer and cook that for 15 minutes with the lid off after the 20 minutes it should have absorbed all the water and then you just want to put the lid on and leave it like that for about 5 to 10 minutes next in a large preheated sauce pan add three cans of drained and rinsed chickpeas 2 and 1/2 cups of frozen green peas three medium-sized grated carrots and then I'm just going to go ahead and add 2 tspoons of garlic powder 2 teaspoons of onion powder and just a dash of salt and a little bit of pepper just to season it a little bit but the dressing that we're making for this is delicious so we don't have to worry about seasoning this too much while that's cooking chop up one whole cucumber and then about 20 grape or cherry tomatoes then put the tomatoes and the cucumbers to the side because we're not going to be using them quite yet we're going to add them to the chickpeas and everything else once that's cooled down but for now we don't need them and we're going to be making that delicious hemp seed dressing so this is a blended sauce so you need some type of blender and obviously obiously that big bag of hemp seeds so measure out a half a cup of hemp seeds 1 tbsp of spicy brown mustard the juice from a whole lemon 1 tbsp of maple syrup 1 tbsp of dried dill 1 tspoon of garlic powder 1 tspoon of onion powder and then a pinch or two of salt and a half a cup of water then blend and then as usual before I commit to any sauces especially for a whole week's worth of meals I always like to taste it see where we're at M yeah this one is so good it's almost got like a bit of a ranch feel to it but yeah it's really delicious I think it's going to go great with this so by this time the peas carrots and chickpeas should be done cooking and obviously they don't take long to cook you don't really need to cook these even but it is nice to kind of cook them a little bit to get the garlic powder onion powder and you know all those flavors kind of melded together so this is all done I'm just going to put this aside to cool obviously I'm not going to mix in the tomatoes and the Cucumbers quite yet I'm going to wait until the end to do that uh but if you are freezing this obviously you don't want to add the cucumbers and probably not the raw Tomatoes right now cuz I don't know how well these would freeze so maybe keep them separate or just choose some like different veggies if you want uh but for 5 days this should all keep pretty well all right so it's time to start the dinner portion of this meal prep and I'm going to begin by cooking this wild rice blend because it does take a while to cook so in a pot add 1 and 1/2 cups of the wild rice blend and then 2 and 1/2 cups of water bring that up to a boil cover with a lid and then reduce heat and maintain a low simmer for 45 minutes all right so while that rice is cooking we're going to season some tofu get it baking along with some fire roasted veggies so we're almost there keep going keep going it's going to be so worth it to have meals done for 5 days no cooking no cleaning just delicious plant-based meals so let's get this tofu seasoned up so start by cubing four blocks of firm tofu and then add that to a large mixing bowl so next I'm just going to make a really quick little marinade type thing to put on the tofu so it's one tblspoon of soy sauce or tamari 1 tbsp of rice vinegar 1 tbsp of maple syrup a teaspoon of garlic powder a teaspoon of onion powder and a pinch or two of black pepper give that a quick stir and then pour that all over the tofu make sure the tofu is nice and coated and then put the tofu onto a baking sheet pop that into the oven add about 400° and it's probably going to take about 25 maybe 30 minutes and then right away I'm going to go ahead and measure out 4 cups of that fire roasted vegetable PR Vera and I'm going to cook that along with the tofu just keep an eye on it because that might cook first all right so the very last thing that we have to do is make that delicious peanut garlic and ginger sauce you're definitely going to want to make this one again and again not just for meal preps it is incredible and definitely a favorite around here so grab that nice natural peanut butter that you got from Costco and put three tablespoons of that into a blender 2 tbspoon of tamari about a 2in chunk of Ginger this is 15 G two cloves of fresh garlic 2 tablespoons of rice vinegar 1 and 1/2 tablespoons of maple syrup and a/4 of a cup of water and just blend it up halfway through check on the tofu and give it a quick stir and by this time the frozen veggies are probably thawed and cooked and ready to go all right so everything is cooked and pretty much cool off and now it is just time to put everything into these meal prep containers so I'm going to be using these plastic containers because I don't have 15 matching glass ones to put everything into uh but if you are serious about meal prep and you do this a lot it probably is a good investment and if you are going to freeze your some of your food definitely try and freeze it in glass not in plastic like this and for sure if you're going to be reheating it do not reheat in the microwave in plastic like this because that's when the plastic will leech into the food and you do not want that so reheat it in either glass or like a regular ceramic bowl or just on the stove top or whatever you're going to do but anyways let's get these filled up so I'm going to start with breakfast so I'm just going to load up that black bean sweet potato and veggie hash and then on the side add some salsa and avocado and now for lunch we'll start with a big scoop of that quinoa then the chickpeas carrots and green peas the cucumber and tomatoes and then I'm going to add the sauce now but if you want you could always put it into a container and then add it throughout the week just so it stays nice and fresh and now for dinner so I'm going to add that brown and wild rice mixture and then that baked tofu the fire roasted veggies and that delicious peanut garlic and ginger sauce all right so there it is all finished a bunch of healthy delicious plant-based meals made from Whole Foods ready for the week all you have to do is pop them in the fridge or the freezer and they are ready to go so let's quickly go over the macros for each meal the sweet potato and black bean hash breakfast is 590 calories 26 g of protein 108 G of carbohydrates and 9 G of fat the chickpea stirfry quinoa and veggies with the hemp seed dressing for lunch is 645 calories 30 g of protein 100 G of carbohydrate and 16 G of fat the tofu veggies and wild rice with peanut sauce for dinner is 641 calories 46 g of protein 61 G of carbohydrates 28 G of fat and then so for the full day that works out to 18876 calories 102 g of protein 269 G of carbohydrates 53 gam of fat and then that's 21% protein 55% carbs and 24% fat all right so that's it for this video I hope you enjoyed it if you like my meal prep videos definitely hit the like button so I know that you like them subscribe so you can see more and let me know in the comments down below what you thought of these recipes I see you soon with another video bye-bye here's some other videos of mine that I think you might like and if you're looking for some delicious and healthy plant-based recipes check out my new recipe ebook easy vegan Comfort meals it contains over 60 plant-based recipes lots of delicious sauces that I know you're going to love thanks for watching and thanks for the support

Channel: Simnett Nutrition

Views: 86,614

Keywords: simnett nutrition, vegan nutritionist, vegan youtube channel, vegan recipes, easy vegan meals, vegan fitness channel, high protein meal prep, easy meal prep, healthy recipe ideas, best high protein vegan meals, cheap vegan meal prep high protein, quick healthy vegan meals, costco meal prep, cosco meal prep, costco shopping haul, vegan macros, easy high protein meals

Id: B2mNPlVxHEM

Length: 12min 2sec (722 seconds)

Published: Sun Mar 24 2024