I Prepped These Healthy Vegan Meals In 1 Hour 🌱

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MY NEW EBOOK EASY VEGAN DRESSINGS & SAUCES EBOOK:

Easy vegan dressings & sauces

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3 day meal prep (each day = 2000 cals & Macros are 112g protein/279g Carbs/59g Fat)

Blueberry Pie Overnight Oats (makes 3 servings)
2¼ cups rolled oats
1½ scoops vanilla plant protein (Vedge Vanilla Ice Cream)
3 cups soy milk (Silk Original)
3 tbsp hemp seeds
1½ cups frozen wild blueberries
In a jar combine oats, protein powder, soy milk, and hemp seeds. Add frozen blueberries, put a lid on the jar and shake to stir. Cover and refrigerate overnight (or at least 4 hours).

Lentils & Squash with Cheesy Cashew Sauce (Makes 3 servings)
3 cups cooked lentils
½ cup dry TVP (textured vegetable protein)
2 cups mixed vegetables (carrots, corn, green beans & peas)
3 cups water
6 tsp Better Than Bouillon (vegetable base)
1 tbsp dried thyme
1 tbsp dried sage
2 tsp dried rosemary
2 tsp onion powder
3 cups cooked butternut squash

Cheesy Cashew Sauce
⅓ cup raw cashews
⅓ cup water
1 clove garlic
Juice of ½ lemon
¾ tsp onion powder
¾ tsp garlic powder
3 tbsp nutritional yeast
¼ tsp salt & pinch black pepper

In a large saucepan, add cooked lentils, bouillon, water, and all the herbs/spices. Cover and simmer on low for 25-30 minutes until the lentils soften. Then add dry TVP, and mixed vegetables and simmer for another 10 minutes. Meanwhile, bake butternut squash until tender (in oven at 350F for 45 minutes). For the sauce: blend all the “Cheesy Cashew Sauce” ingredients until smooth and creamy, adding a splash of extra water if needed. Serve the lentil mixture with roasted squash and drizzle generously with the sauce.

BBQ Tofu & Potatoes with Lemon Tahini Salad (Makes 3 Servings)

2 blocks extra firm tofu
3 tbsp (or more) BBQ sauce
9 small/medium size purple or regular potatoes
3 cups mixed greens
½ cup shredded purple cabbage
1 medium red bell pepper, chopped

Lemon Tahini Sauce
4 tbsp water
3 tbsp tahini
1 tsp garlic powder
2 tbsp lemon juice
1 tbsp Dijon mustard
1 tsp maple syrup
Pinch of salt and pepper

Press and cube or slice the tofu into thin strips, and toss in BBQ sauce. Bake at 350F until golden and crisp (should take about 20-30 mins). Remove from oven and set aside.
Bake the potatoes until tender (350F for about 30 minutes). In a small bowl, whisk all the “Lemon Tahini Sauce” ingredients until smooth. Adjust water for desired consistency.
Assemble meals with greens, cabbage, and bell pepper, then add tofu and potatoes. Drizzle with tahini sauce and extra BBQ sauce on the tofu.

Snack1: Nut & Date Energy Mix (3 Servings)
6 Medjool dates, pitted
3 tbsp pumpkin seeds
15 walnut halves
Divide into 3 small snack bags or jars.

Snack 2: Piece of fruit, I used apple (1 per day) but you can use a banana, etc.

00:00 Intro
01:30 Blueberry Pie Overnight Oats recipe
02:31 Herbed Lentils, Baked Squash, BBQ Tofu & Potatoes
05:20 Cheesy Cashew Sauce recipe
06:15 Lemon tahini sauce recipe
06:45 Put the meals together
07:06 Medjool dates & Nuts snack mix and Apple
09:05 Macros for the meals