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]
NEW HIGH PROTEIN MEAL PREP - https://youtu.be/0AtGsakLe3M written ingredient list - https://www.avantgardevegan.com/recipes/high-protein-vegan-meal-prep/ 🌎 SUBSCRIBE - https://www.youtube.com/channel/UCF-ACPYNN0oXD4ihS5mbbmw? sub_confirmation=1 📚 My New Plants Only Kitchen Cookbook - https://www.smarturl.it/plantsonlykitchen 📚 Vegan 100 Cookbook - https://www.smarturl.it/Vegan100 📚 Vegan Christmas Cookbook - https://www.smarturl.it/Veganchristmas ⚡️ NEW MERCH - https://www.avantgardevegan.com/store Hey Guys, This is episode 9 from my season 4! High Protein Vegan Meal Prep. I used my experience from when I used to body build (before going vegan) to show you how to make some simple, healthy, high protein & also VERY tasty work out meals! Not my usual video I know but loads of you requested it after watching my Q&A video. Feel free to tailer the portion sizes to suit you. Make sure you check out the Peri Peri sauce recipe in my skewers video! Enjoy..Im off to the gym.