HIGH PROTEIN VEGAN MEAL PREP

if any of you are wondering why I've got my glasses on to remember all the facts about the nutrients I had to put them on so I could see my screen in the background they're not for sure I promise I just can't see very well hi guys it's guys and welcome back to my youtube channel today I'm gonna be doing something slightly different I'm gonna be showing you how to do vegan meal prep so before I went vegan I used to body build and in my Q&A video you guys requested that I made some vegan high protein meal prep ideas for you guys what I'm going to be cooking today is full of flavor it's got lots of protein and all the other nutrients that you need when you're training or working out regularly [Music] I'm actually going to be starting with the main meal first because that takes longest to cook and the sweet potatoes are behind me cooking and to serve with them I'm going to be doing a nice bean chili which is full of nutrients protein and it's really healthy so let's get cooking that add a small amount of oil or water to a pan add one finely sliced red onion add one clove of minced garlic add one red chili finely diced I'm adding two teaspoons of cayenne pepper one teaspoon cinnamon and one teaspoon of cumin just allow this to cook for a couple of minutes before we allowed all the rest of the ingredients now as you can see I don't want this to be your typical boring meal prep I want to get some flavor in there it's really simple to do add 1 cubed red pepper add 3 cups of chopped tomatoes from account its smelling absolutely amazing I'm going to let that cook for a few minutes and then we're going to add the beans and all the vital nutrients so this chili mix is being cooking for a little while now it's time to add our beans I've got a mix I've got a cup of chickpeas which are cooked I've got a cup of red kidney beans black beans and sweet corn they're all cooked and they're so high in protein complex carbs potassium calcium they're just really good for when we're working out and they repair the muscles really well so you want to as much of these into your diet when training as you can just get those in just to bring out some of the flavors I'm adding a pinch of sea salt that's basically the chili done is so simple I've slightly tweaked my actual chili recipe just to make it easier for you when you're making your meal prep on the weekends ready for the week it's got all the right all nutrients in there that we need for when we're training so let's get on to the next dish so as I say guys I'm doing everything a bit backwards but just to make sure that I cook this efficiently and quickly because you don't want to be cooking for a long time on the weekend you just want to get your meals done I'm ready for the week basically so for breakfast I'm going to make a really simple porridge which you can add milk to in the mornings whenever you just warm it up in the microwave or you warm it up on a hob whatever you like but I'm gonna make sure there's lots of flavor in there and lots of nutrients in there and it's just really simple so grab yourself four containers I'm going to be making four of each course so it wouldn't be porridge without the porridge oats I've got gluten free porridge oats and I'm just going to do a cup in each one after all breakfast is the most important meal of the day you want to start your day right and get some good complex carbs and slow-releasing carbs so that's what these oats are perfect for check on the chili every now and then just give it a little mix it's looking perfect I'm going to flavor the porridge with some raw cacao powder which is full of antioxidants really good for the blood and it's a aphrodisiac whatever that is I'm joking I know what is so the idea behind the breakfast is you just add your milk almond or soya give it a stir and get it into a saucepan or in the microwave and it'll be perfect every time I recommend adding a cup of milk to this and it'll be perfect porridge next in I'm gonna be adding some mixed nuts I've got some coconut some cashew nuts some walnuts hazelnuts a bit of everything really nuts a pack full of protein really good calcium they're just super foods in general good fats as well which is what we need when we're training next I'm gonna be adding a tablespoon of hemp seeds great for your skin your hair also high in protein as well next I'm gonna be adding around about a tablespoon of chia seeds to each one these are literally energy food apparently ancient warriors used to have a little pouch on their belts before going into war and the user munch on a table spoon to give them energy in battle I do recommend added some dried fruit or fresh berries just bring them along separately and just mix them in before eating your breakfast make sure you have a couple of bananas with your breakfast it's always nice setting out like this at the start of the week bananas again great sugars perfect energy food so that would be my breakfast so guys the next meal is a light lunch which can be served hot or cold I always like to have one meal that I need to warm up so for example the chili and one meal that I can eat on the go which is cool or you can warm it up as well I'm gonna be doing some quinoa which I'm going to add some amazing flavors to I'm gonna make it a lemon and herb quinoa and also serve it with some grilled piri-piri tofu but if you don't want to use tofu or soy products I recommend serving this dish with some falafel and really to check out my falafel and flatbread video because this works really well and it's packed full of protein and good nutrients as well but I actually have the most amazing falafel recipe in my book so make sure you pre-ordered that on Amazon it's vegan 100 or just typing gas Oakley and you can pre-order it now it will be out very soon back to the lunch I've got my quinoa here I cooked it off and I've got four cups in total that's a cup for each dish and quinoa is so good for repairing or building muscles because it contains all of the essential amino acids which is vital for when were building muscle or repairing muscles so we need to get this in when we're training so first up I've just preheated this griddle pan behind me and when it's hot I'm gonna start grilling tofu but first up let's mix together our quinoa I'm going to add the juice of one lemon squeeze it through your hands so you don't get any of the pips in as you can see I have a mix of quinoa here I've got the red and just the white as well I've just steamed this really simple to cook it only takes about 10 minutes so into my quinoa I'm just adding some mixed herbs I've just got a mix of thyme parsley and basil add whatever you like chives are really good as well just roughly chop it as I said this meal I recommend having it cold it's good to have an option of a cold dish especially if you can't get to a microwave it's all about getting some really nice flavors into the quinoa it's got all the nutrients in there you just need to add some nice flavors I'm also going to add a cup of chickpeas just to get some extra protein I just love chickpeas as well it makes it a bit more substantial really smells amazing you don't have to add salt but I add a little bit of salt to bring out some flavors give that a stir around make sure everything is well incorporated and let's get on with the grilling of the tofu I've just pre-marinated this tofu in some of my piri piri sauce if you want the recipe go to my skewers video that that just transforms the tofu into something really really flavorsome tofu is great source of protein and really good source of calcium as well so let's grill these and add them to the dish the quinoa add some oil to your griddle pan if you don't want to add oil just put them on a lined baking tray and cook them in the oven 180 degrees Celsius for about 15 to 20 minutes whilst the tofu is grilling behind me I'm just going to dish up the quinoa into the bowl and just add around a cup into each one I only like to make four of everything because after four days really you don't really want to be eating it all the flavors would have gone and everything just doesn't taste as good really they look really tasty the griddle might add some great flavor and just transform the bland tofu once they are done we will add them to the pots and then we will get on with the final dish they won't be much longer around about three to four minutes on each side add two slices of tofu to each dish so I'm just adding the last at the tofu to the lunch meal and I recommend when the tofu is cool then add in some spinach but to speed things up I'm gonna add it for you guys now and spinach is literally essential to good health really I eat so much of spinach so I'm just gonna add a handful to each meal I'm also going to add some cherry tomatoes to the dish which are really high in vitamin C and just add another nice color to the dish I hope these meal prep ideas really help you out because they're really good to make at the start of your week and feel free to sit a love them to your tastes but this is what I would generally eat I've had the time to Train I am going to get back into it soon I miss having a little bit of size to me so I'm adding some sliced red cabbage dark pigmented foods such as red cabbage and things like berries work to add more oxygen to the blood and are also anti-inflammatory so the chili is basically done it's been on the stove for about 10 to 15 minutes and I'm going to get my sweet potatoes out of the oven which I've just baked now you can mash you can just peel them or you can just slice them up with the skin on do whatever you want with the sweet potatoes are you'd like to use sweet potatoes because they are great full of vitamin C they're really how healthy vegetable they're a lot better than general white potatoes but what I will say if you are training and you want to put weight on I recommend eating white potatoes over sweet potatoes but these are a lot healthier so I'm getting my 4 containers out and I'm just going to prepare these sweet potatoes I just like to chop off the end and open them up as I said you're welcome to peel these I don't mind the skin it actually is full of flavor and sweetness I just open it up like that and I've got 6 in total so I'm gonna add one and a half to each meal sweet potatoes have too many positives to mention and look at the range of colors we have already it's just making sure that we're eating the rainbow and getting loads of nice nutrients into our body and before I add the chili over the top of the amazing sweet potato I've got a little recipe for you which is really flavoursome and you can use it in loads of other dishes only making creme fraiche or sour cream which works really well with the chili and it helps cool it down slightly and it's made from cocoon Utz which are again full of protein and really good for us in this Ninja Cup I have half a cup of soaked cashews and to it all I'm going to add is 1/2 a cup of water I may need to add a little bit more water but we'll see how this is if you just rolled the lemon like this or will release some more of the juice and I'm going to add the juice of half a lemon because after all we want it to be like sour cream or creme fraiche we need to make it we need to get that lemon in basically to get some acidity into it just squeeze it for your hand add a pinch of salt pop your lid on and blitz it up on a high speed and there we have it is our creme fraiche done simple as that just adds a little coolness to our chili it will thicken up once you refrigerate it it's just quite warm because it's been in the powerful blender you need to make sure you blend it long enough so that it gets really really smooth I'll just pop that aside and then we'll get it on top of the chili right the Chili's done and smelling really really nice you saw how quickly it was to make and how stress-free it is and just look at that how beautiful that looks packed full of flavor smells absolutely incredible before I add it to the containers I'm going to add some beautifully cooked broccoli which I've just steamed these little trees are actually full of protein believe it or not and they're also a great source of vitamin K and iron which is essential for a vegan diet so simply get our lovely bean chili over the top of our sweet potato make sure you get a decent amount in there I try to aim for around a cup but the chili just so you know that you're getting lots of the flavors and nutrients into it and look there's even some left for your evening meal the day of making this lastly to the dish I'm going to add some ed-a-mommies' round about a handful in each one these are so high in protein and they're really flavorsome as well they're actually soybeans so if you don't want soy beans just leave them out add something like kale that would work perfectly as well also on top I'm going to add our little creme fraiche I recommend leaving the Chile cool down slightly before adding this I just want you to see the finished dish just for you to squeeze over a wedge of lime I recommend having some avocados in the fridge which you can just cut when you're about to eat the meals they add some great fats and also some protein so get some avocados in with the chili as well just don't put them in ahead of time because they'll go dark and horrible I also like to stay hydrated of course you need lots of water when you're training so snacking on some watermelon is great is so healthy for you as well but make sure you have big bottles of water that you can drink throughout the day so I'm just going to slice up this watermelon into some nice chunks you can slice this up smaller but I like having a big chunk to take with me wherever I am I go in and bite on it so guys there's my meal prep done I've just got some sweet treats so I've got my salted caramel bars that I made in a previous video they're full of fiber because they got loads of dates in there actually antioxidants because of the Ward chocolate and lots of nuts of course so I'm going to get one of these in each of these containers here and this is a nice snack or if you feel like a sweet treat that's also healthy I recommend having one of those cherries they're actually a really good food to eat after working out because it's a dark fermented fruit again and they get lots of oxygen in your blood but you need after working out it helps repair your muscles so grab a little handful of each of those and get them into the bowl likewise blueberries are the same so have a few blueberries and they're also a superfood as we all know [Music] so there it is there's four days worth of meal prep for you guys when you're working out and training them in the gym full of great nutrients to repair our muscles and to keep us for throughout the day it's all gluten free it's all healthy and yeah there's some options for you there I'll definitely be doing one of these videos again I didn't think I would enjoy it as much as I did I'm actually going to go to the gym now and test out some of these meals I'm sure they all taste amazing thank you so much for watching make sure you pre-ordered my book vegan 100 on Amazon please like share comment most importantly please subscribe and if you want to be part of the notification gang hit the bow see you're the first one to know about my new videos thank you so much for watching and enjoy working out and eating my meals [Music]

Channel: avantgardevegan

Views: 6,407,241

Rating: 4.9496036 out of 5

Keywords: vegan, food, cooking, plant based, raw, chef, avantgardevegan, avant, garde, foodtube, high protein meal, vegan protein, quick high protein meals, how to body build, body building meal prep, meal prep, vegan athletes, vegan body builder, eat vegan, dairy free, cook vegan, egg free, high protein, tofu recipe, vegan chilli, vegan chocolate bars, gluten free recipes, gaz oakley, jamie oliver, edgy veg, hot for food, vegan cheese, vegan burger, vegan cooking, vegan budget, veganuary

Id: P_wD2zydD_g

Length: 18min 22sec (1102 seconds)

Published: Sun Oct 15 2017

Reddit Comments

[u/itsmikerofl]

Keep the high-protein vegan meal peeps coming!!!

[u/GeezusKreist]

This look delicious, so I decided to take it upon myself to spec out the calories and macros for this 4 day meal prep. All nutritional information was taken from Wolfram Alpha and is subject to minor computational error.

Chili total: 3401 cal, 111g fat, 507g carb, 133g prot

Chili per day: 850 cal, 28g fat, 127g carb, 33g prot

2 tbsp olive oil: 239 cal, 27g fat

1 red onion: 44 cal, 110mg fat, 10g carb, 1g prot

1 clove garlic: 4 cal, 15mg fat, 1g carb, 191mg prot

1 red chili: 18 cal, 198mg fat, 4g carb, 842mg prot

1 red pepper: 37 cal, 357mg fat, 7g carb, 1g prot

3 cups tomato in puree: 180 cal, 0g fat, 36g carb, 6g prot

1 cup chickpeas: 358 cal, 5g fat, 62g carb, 18g prot

1 cup kidney beans: 279 cal, 0g fat, 54g carb, 20g prot

1 cup black beans: 227 cal, 929mg fat, 41g carb, 15g prot

1 cup sweet corn: 132 cal, 2g fat, 29g carb, 5g prot

4 large sweet potatoes: 698 cal, 3g fat, 159g, carb, 11g prot

2 cups edamame: 441 cal, 14g fat, 48g carb, 36g prot

4 cups broccoli: 107 cal, 1g fat, 20g carb, 10g prot

2 avacados: 637 cal, 57g fat, 36g carb, 9g prot

Breakfast total: 3374 cal, 91g fat, 592g carb, 102g prot

Breakfast per day: 844 cal, 23g fat, 148g carb, 25g prot

4 cups oats: 840 cal, 16g fat, 148g carb, 28g prot

4 tbsp raw cocoa: 56 cal, 2g fat, 12g carb, 4g prot

4 cups almond milk: 280 cal, 12g fat, 48g carb, 4g prot

1/4 cup coconut: 71 cal, 7g fat, 3g carb, 666mg prot

1/4 cup cashew nuts: 197 cal, 16g fat, 11g carb, 6g prot

1/4 cup walnuts: 46 cal, 5g fat, 1g carb, 1g prot

1/4 cup hazelnuts: 214 cal, 21g fat, 6g carb, 5g prot

4 tbsp hemp seeds: 160 cal, 0g fat, 8g carb, 20g prot

4 tbsp chia seeds: 147 cal, 9g fat, 13g carb, 5g prot

1 cup dried fruit: 523 cal, 0g fat, 126g carb, 4g prot

8 bananas: 840 cal, 3g fat, 216g carb, 24g prot

Lunch total: 1794 cal, 60g fat, 295g carb, 141g prot

Lunch per day: 449 cal, 15g fat, 74g carb, 35g prot

2 blocks tofu: 315 cal, 36g fat, 27g carb, 81g prot

1/2 cup piri-piri sauce: 75 cal, 4g fat, 10g carb, 1g prot

4 cups quinoa: 888 cal, 14g fat, 158g carb, 33g prot

1 lemon (juice): 20 cal, 8g carb

1 cup chickpeas: 358 cal, 5g fat, 62g carb, 18g prot

4 cups spinach: 28 cal, 468mg fat, 4g carb, 3g prot

4 cups red cabbage: 110 cal, 570mg fat, 26g carb, 5g prot

EDIT: that pretty much covers everything for the 3 main meals. I didnt examine the sweet items, nor did I include the crème fraîche. I also intentionally left out tomatos because I hate them. If you notice any errors, or something I missed, let me know and Ill add it.

[u/aneksi]

I love this guy! He makes such great videos, has anyone preordered his cookbook?

[u/dreiter]

Very good production value. You should cross-post to r/vegan and r/plantbaseddiet (although that sub is usually oil-free recipes).

[u/GeezusKreist]

Looks so good! I just wish there were calorie counts for each of these meals so they could be tracked, but I could easily do that myself as I prep them.

[u/Wutwut21]

That chilli looks good! Will try!