vegan food
EASY High-Protein VEGAN Meal Prep | Cook With Me
EASY High-Protein VEGAN Meal Prep | Cook With Me
Meal Prep With Me! In this video, you will see how I meal prep as a vegan bodybuilder to build muscle.
Kitchen Scale from Amazon: https://amzn.to/3DzD6a7
BREAKFAST: Pumpkin Spice Overnight Oats
Macros per container: 37g P/ 39g C/ 12g F
▻40g Rolled oats
▻30g LivBody Vegan protein powder (Discount Code: FITVEGAN20) http://bit.ly/2H0ghDZ
▻10g chia seeds
▻10g currants or favorite dried fruit
▻8oz Flax Protein Milk from Good Karma
▻Optional toppings: apples, persimmons, walnuts, or pears
LUNCH: Natty’s Staple Macro Bowl
Macros per container: 38g P/ 53g C/ 6g F
▻1 serving of Lupini Bean Seitan (find the recipe here: https://youtu.be/-n5vv3C0-P0 )
▻150g cooked rice
▻60g artichoke hearts
▻30g spinach
▻15g Almond Kite Hill Cream Cheese
SNACK: Simple Avocado Sandwich
Macros per sandwich: 17g P/ 35g C/ 9g F
▻2 slices thin-sliced Dave’s Killer Bread
▻3 slices veggie bologna (Yves)
▻30g avocado
▻30g tomatoes
▻20g carrots
▻15g pickles
▻Optional: sauerkraut
Dinner: Tofu Bowl
Macros per container: 33g P/ 41g C/ 21g F
▻175g potatoes, baked
▻100g green beans, steamed
▻2 servings High-Protein Super Firm Tofu (Wildwood)
▻10g miso vegan mayo
Snacks that I like to have during the week:
▻Air-popped popcorn
▻Caramel rice cakes with jam or nut butter
▻Apples
▻Fruit Bowl: Strawberries, Kiwi, blueberries
▻Protein bars from good cravings: (Discount Code: NATALIE) https://www.good-cravings.com/?ref=mGBrE
▻Veggie chips
▻carrot or jicama sticks with beet hummus
▻lupini pickled beans from Brami
#veganmealprep #veganbodybuilder #vegan
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♥Website: https://fitveganchef.com
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**LINKS + DISCOUNT CODES**
▻SHOP MY VEGAN SUPPLEMENT STACK (discount code: FitVegan20) https://bit.ly/2zlKFoM
▻My favorite vegan protein powder (Discount Code: FITVEGAN20) http://bit.ly/2H0ghDZ
▻All outfits in this video are BuffBunny Collection (Support Code: NATALIE) https://www.buffbunny.com/natalie
▻My favorites items from AMAZON: https://www.amazon.com/shop/influencer-814085a4
13 Healthy Vegan Recipes For Weight Loss
13 Healthy Vegan Recipes For Weight Loss
http://serious-fitness-programs.com/weightloss
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⇨Tools and ingredients:
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if you’re looking for exciting new easy vegan meals check out these 13 healthy vegan recipes for weight loss to Include in Your plant based and Vegan Diet.
These are easy recipes anyone can make and enjoy cooking.
I hope you like all these healthy recipes ♡
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1 chickpea and vegetables 270 calories (1 serving)
Ingredients
1 olive oil
1 garlic
1/2 medium carrot
1/4 medium yellow onion
1/4 medium red pepper
1/2 cup chickpeas, boiled
1/4 tsp tumeric
1 tbsp nutritional yeast
1 pinch of chili powder
salt & black pepper
2 oz spinach
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2 High protein tofu scramble 300 calories (1 serving)
Ingredients
7 oz extra firm toru
1 olive oil
1 tbsp nutritional yeast
1/4 cup soy milk
1/4 tsp tumeric
1/4 tsp paprika
1/4 tsp garlic powder
1/4 tsp onion powder
salt & black pepper
1 tsp dijon mustard
1 medium tomato
1 oz avocado
1/2 tbsp chopped chives
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3 Spinach, carrot & potato 240 calories (1 serving)
Ingredients
1 medium carrot
4 oz potato
1/4 medium green pepper
2 oz spinach, chopped
1/3 cup chickpeas, boiled
1 tsp olive oil
1 tbsp lemon juice
salt & black pepper
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4 Veggie quinoa 310 calories (1 serving)
Ingredients
1 medium carrot, cubed
1 oz spinach
3/4 cup quinoa, cooked
1 oz avocado
1 tsp white vinegar
1 tsp olive oil
1/4 tsp dried oregano
1 tsp dijon mustard
salt & black pepper
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5 Veggie Fried Rice 240 calories (1 serving)
Ingredients
1 medium carrot, cut in half lengthwise
1/4 cup brown rice
1 tsp olive oil
1/4 red bell pepper, chopped
salt and black pepper
1/8 tsp chili powder
1/8 tsp cumin
1/8 dried oregano
2 tbsp tomato sauce
6 grape tomatoes
1 medium green onion
1 tsp cilantro, finely chopped
Preparation
Cook the rice in water first until done.
Heat a skillet with oil over medium heat. Add bell pepper and carrot and cover until carrot is tender.
Season with salt and pepper, chili powder, cumin, dried oregano. Add cooked rice and mix to combine.
Add tomato sauce, sliced tomatoes, and green onions.
Serve topped with chopped cilantro.
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6 Chili recipe for dinner 200 calories (1 serving)
Ingredients
1 garlic
1 tsp olive oil
1/4 medium yellow onion
1 medium carrot
1/4 medium red bell pepper
1/4 tsp ground cumin
1/4 tsp smoked paprika
1/8 tsp chili powder
salt and black pepper
1/4 tsp dried oregano
5 oz diced tomatoes
1/2 cup vegetable broth
1/2 cup water
1 bay leaf
2 oz red beans, cooked
1 tbsp parsley, chopped
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7 Veggie stir fry 210 calories (1 serving)
Ingredients
3 oz green beans
salt
1 garlic
1 tsp olive oil
1/4 medium yellow onion
2 medium carrots, cut into julienne strips
2 tbsp water
3 oz broccoli
1/4 cup peas
1 tsp reduced sodium soy sauce
1 tsp honey
black pepper
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8 Broccoli pesto penne 310 calories (1 serving)
Ingredients
2 oz wholewheat penne pasta
7 oz broccoli florets
5 basil leaves
a small handful of parsley
1 tbsp parmesan cheese
2 tsp olive oil
salt and black pepper
1 red chilli
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9 White bean salad 210 calories (1 serving)
Ingredients
2 leaves romaine lettuce
7 cherry tomatoes
1/4 medium red bell pepper, chopped
1 medium cucumber, chopped
2 oz canned white beans
2 tbsp olives
1 tsp white vinegar
1 tsp olive oil
1 tsp dijon mustard
salt and black pepper
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10 spinach 240 calories (1 serving)
Ingredients
1/4 medium red pepper
1/2 tsp olive oil
1/4 medium red onion
5 oz spinach
salt & black pepper
1 whole wheat tortilla
2 tbsp crem cheese
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11 Vegetarian chickpeas salad 300 calories (1 serving)
Ingredients
2 oz spinach
3 basil leaves
1 garlic
1 tbsp parmesan cheese
1 tsp olive oil
2 tbsp water
2 tbsp lemon juice
5 grape tomatoes
3/4 cup chickpease, canned or cooked
1/4 medium red onion
5 kalamata olives
salt and blacl pepper
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12 Strawberry spinach and quinoa 290 calories (1 serving)
Ingredients
1/4 cup quinoa
2 oz spinach
3 strawberries
1 tbsp chopped walnuts
1 tsp lemon juice
Preparation
cook quinoa according to package.
In a large bowl, combine all the ingredients and serve.
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13 Chickpea and tomato quinoa 290 calories (1 serving)
Ingredients
1/4 cup quinoa
1/4 white onion, chopped
1/4 yellow bell pepper
1 clove garlic, finely chopped
1 tsp olive oil
1 medium tomato, chopped
1 tsp tomato paste
1/8 tsp paprika
1/8 tsp cayenne pepper
salt and black pepper
1 oz spinach
2 oz cooked chickpeas
1 tbsp black olives
1 tbsp parsley, finely chopped
I hope you like all these easy vegan ideas ♡
Tasty Cauliflower Pasta Recipe (Plant-Based) | Easy & Healthy Vegan Pasta!
Tasty Cauliflower Pasta Recipe (Plant-Based) | Easy & Healthy Vegan Pasta!
Give this video a thumbs up if you enjoyed cooking this recipe 👍
▶️ RECIPE INGREDIENTS: (3 to 4 servings)
500g Cauliflower – cut into florets – 4 to 5 cups approximately
190g Pasta / 2 cups – Penne Pasta
3 Tablespoon – Olive Oil
200g / 1+1/2 Cup – Onion
3 to 4 Garlic Cloves / 1/2 Tablespoon approximately – finely chopped
2 Tablespoons – Tomato paste
1/2 cup or as required – Pasta Water (the water you cooked the pasta in)
Salt to taste ( I have added total 1/2 teaspoon of pink Himalayan salt)
Garnish:
Black pepper to taste – Freshly ground (I have added 1/2 teaspoon)
Lemon juice to taste – Freshly squeezed (I have added 1 tablespoon)
1/4 cup / 10g Parsley – finely chopped
Drizzle of a good quality olive oil (I have added 1 tablespoon of organic cold pressed olive oil)
1/3 cup / 60g Toasted Pine Nuts
▶️ BLANCHING THE CAULIFLOWER:
4 Liters – Water
1 +1/2 Teaspoons – Salt (I have used Pink Himalayan salt)
Start by boing the water, once the water starts boiling vigorously, add the cauliflower to the boiling water very slowly and carefully (you don’t want to burn yourself). Boil for 2 to 3 minute and immediately remove from water and set aside.
Please note, we are just blanching the cauliflower at this point and not cooking it, so it should have a crunch and not be soft – that’s because we will be further cooking it in the pan and we don’t want it to fall apart while frying.
If the cauliflower is young and tender, cook no longer than 2 minutes otherwise you will end up over cooking it. If the cauliflower is mature and though then cook it for 3 minutes.
▶️ COOKING THE PASTA:
Cook the Penne pasta in the same boiling water we used to cook the cauliflower. Cook as per package instructions. Reserve about 1 to 1+1/2 cups of pasta water for later.
▶️ TOASTING THE PINE NUTS:
Dry roast the pine nuts on medium heat 1 to 2 minutes. Once you start to see brown spots on it remove it from heat immediately on a plate and spread it out to cool down. DONOT leave the pine nuts on the heated pan otherwise you will end up burning it.
▶️ PASTA RECIPE / METHOD:
To a heated pan add the olive oil, onion and 1/4 teaspoon of salt. Cook it until the onions are really soft. Adding salt to onion will release it’s moisture and help it cook faster so please don’t skip it. Once the onion is soft, reduce the heat to low and add the chopped garlic and chilli flakes and fry for about 1 minute or until fragrant.
Add the tomato paste and turn the heat back to medium and cook for 1 to 2 minutes to cook out the raw flavour of the tomato paste. If at any point you notice the pan is getting over heated then reduce the heat. Add the cauliflower and fry for another 2 to 3 minutes or until the cauliflower is nicely fried.
(PLEASE NOTE: Every stove is different so regulate the heat as required. If at any point you notice the pan is getting over heated the reduce the heat, we don’t want to burn the tomato puree)
Add the cooked pasta and mix it well. Add the reserved pasta water and salt to taste and mix well. Turn the heat to medium-high and cook for 1 to 2 minutes or a to desired consistency. Adding the pasta water will remove any bits of the tomato paste that is stuck to the pan and will also create a sauce to coat the pasta.
Once its cooked to your desired consistency, turn off the heat. Add the freshly ground black pepper, lemon juice, olive oil, parsley and mix well. Top it with toasted pine nuts and serve hot.
▶️ IMPORTANT TIPS:
– In the process of blanching, add the cauliflower to the boiling water very slowly and carefully, you don’t want to burn yourself
– If the cauliflower is young and tender, cook no longer than 2 minutes otherwise you will end up over cooking it. We are just blanching it at this point and not cooking it, so the cauliflower should have a crunch and not be soft – that’s because we will be further frying it in the pan and we don’t want it to fall apart while frying
– Reserve 1 to 1+1/2 cups of hot pasta water (the water you cooked the pasta in), we will use it to make a sauce to coat the pasta
– Adding 1/4 teaspoon salt to onion will release it’s moisture and help it cook faster so please don’t skip this step
– Every stove is different so regulate the heat as required. If at any point you notice the pan is getting over heated the reduce the heat
– Make sure to cook the tomato paste for 1 to 2 minutes to get rid of the raw flavour before adding the cauliflower
– The garnish completes the dish so please do not skip any of the ingredients
– Use a good quality olive oil, it will enhance the taste of the dish
Enjoy!
#pasta #vegan #recipe
Thanks for watching the video Tasty Cauliflower Pasta Recipe (Plant-Based) | Easy & Healthy Vegan Pasta!