beautifully plated tofu scramble

Best Vegan Meal Prep Tips for High Protein Without Supplements

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Hey everyone! Today, I want to share an incredible meal prep journey I embarked on with the help of The Vegan Gym’s YouTube channel. If you haven’t checked out their content yet, you’re missing out on a treasure trove of vegan fitness and nutrition advice. This particular video, “Fit Vegan Meal Prep! (150g Protein, No Supplements),” is a game-changer for anyone looking to maintain a high-protein, plant-based diet without relying on supplements. I was blown away by how easy and delicious these meals turned out, and I’m excited to walk you through the process.

Key Takeaways:

  1. High Protein: Each day packs over 150 grams of plant protein.
  2. Nutrient-Rich: Covers all your nutritional needs, including vitamins and minerals.
  3. Calorie Control: Meals are around 2150 calories, with tips to adjust down to 2000 if needed.
  4. Efficiency: Meal prepping doesn’t have to consume your entire day.

Meal Prep Overview:
The video starts by emphasizing the importance of high protein intake and meeting all micronutrient needs without supplements. I love how they focus on whole foods, ensuring you get all the vitamins and minerals naturally. The meal prep is designed for four days, and I found the structure incredibly helpful for staying organized and efficient in the kitchen.

Lunch: Lentil Bolognese with Chickpea Pasta and Broccoli
We kick things off with lunch, which takes the longest to cook. I think this approach is genius because it saves so much time. Here’s how to do it:

  1. Boil Water: Start by bringing a large pot of salted water to a boil.
  2. Prep Veggies: Dice half an onion and cook it with minced garlic in another pot.
  3. Season: Add oregano, red pepper flakes, and salt.
  4. Cook Pasta: Add chickpea pasta to the boiling water.
  5. Make Bolognese: Combine red lentils, tomato paste, pasta sauce, vegetable broth, and balsamic vinegar with the onions and garlic. Simmer until lentils are tender.
  6. Air Fry Broccoli: Toss frozen broccoli in the air fryer, or sauté it on the stovetop if you prefer.

I love how versatile this dish is. You can adjust the seasoning to your taste, and the chickpea pasta is a fantastic protein boost. The air-fried broccoli adds a nice crunch, though I found it can get a bit burnt without oil.

Dinner: TVP Tacos
Next up, dinner! We’re making TVP (textured vegetable protein) tacos, which are both delicious and easy to prepare.

  1. Rehydrate TVP: Mix TVP with hot water and let it sit.
  2. Prep Veggies: Dice an onion and slice cabbage.
  3. Cook: Sauté the onion, cabbage, and rehydrated TVP with taco seasoning.
  4. Add Toppings: Chop tomatoes, cilantro, and prepare black beans and corn.

These tacos are a hit in my house. I think the TVP is a fantastic meat substitute, and the fresh toppings add a burst of flavor. Don’t forget the lime – it really enhances the taste!

Breakfast: Tofu Scramble
For breakfast, we’re making a tofu scramble. I absolutely love this dish – it’s packed with protein and super easy to make.

  1. Sauté Veggies: Start with onions and bell peppers.
  2. Crumble Tofu: Add crumbled tofu to the pan.
  3. Season: Sprinkle in nutritional yeast, garlic powder, turmeric, black pepper, paprika, and salt.

I tried crumbling the tofu by hand, and it worked perfectly. The nutritional yeast adds a cheesy flavor, and the turmeric gives it a beautiful color. Serve with whole grain toast and a clementine for a balanced meal.

Snacks: Strawberry Almond Butter Rice Cakes
Lastly, let’s talk snacks. We’re making strawberry almond butter rice cakes.

  1. Spread Almond Butter: Add a tablespoon of almond butter to each rice cake.
  2. Top with Strawberries: Slice strawberries and place them on top.
  3. Add Hemp Seeds: Sprinkle hemp seeds for extra protein and Omega-3s.

I think this snack is both delicious and nutritious. If you’re watching your calories, you can swap regular almond butter for powdered almond butter.

Nutrition Breakdown:
This meal prep is not just about protein; it’s also about getting a balanced diet. Each day includes over 150 grams of plant protein and covers all your vitamins and minerals. I love that it’s designed to be flexible, so you can adjust the calories based on your needs. Plus, the fiber content is impressive, which is crucial for overall health.

I hope this blog post inspires you to try this meal prep yourself. It’s a fantastic way to stay on track with your fitness goals while enjoying delicious, nutritious meals. Happy cooking!