FULL WEEK VEGAN MEAL PREP ($6/Day) How to Meal Prep – Ep. 71



Our how to meal prep vegan for a full week is finally here! Even if you aren’t plant based, this is a GREAT way to save some money! You’ve got banana muffins, rice and beans, Steph’s curry and a delicious quinoa and zucchini dish with marinara sauce. These meals will last you 6 days, which leaves you a day to eat whatever you’d like, like a hot breakfast on Saturday morning, or to catch up on a meal if you ended up going out for dinner one night. YUM!

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Still don’t know your MACROS? Download our FREE Macro spreadsheet: http://eepurl.com/c4uHAI

Are you not even sure what “MACROS” are??? Don’t worry this 90 second video will explain everything!

For the meal prep:

If you’re aiming for 1500 calories per a day
This prep will make food for 6 days
Breakfast: 2 muffins
Lunch: Any Main
Dinner: Any Main

Add some snacks if you need more than 1500 calories

If you’re aiming for 2100 calories per day
This prep will make food for 4 days
Meal 1: 3 muffins
Meal 2: Any main
Meal 3: Any main
Meal 4: Any main

Add some snacks if you need more than 2100 cals

If you are bulking – double or triple the rice and quinoa for each meal

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Snack Ideas:

1/4 cup almonds or your favorite nut

1/2 of an avocado

Granola bars: https://youtu.be/CbdCSUlh1fU

Superfood balls: https://youtu.be/CbdCSUlh1fU?t=5m10s

Hummus with carrot/pepper/cucumber sticks: https://youtu.be/VA0d7bvLUdI

Buffalo cauliflower: https://youtu.be/VA0d7bvLUdI?t=2m42s

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STORAGE AND REHEATING DIRECTIONS:

1. All meals should be fine for 6 days, but if you are more comfortable putting in the freezer, you can put 4 meals in the freezer for days 5+6.
*Note – the guacamole will not freeze well and can go brown so you may want to place it in a seperate air tight container.

Watch this clip to see how to store it:

2. If frozen, take the meals out the night before you plan to eat and place in fridge to thaw.

3. Once thawed, reheat in a covered saute pan for a few minutes or eat cold… or put in your Hot Logic!

Don’t know what a “Hot Logic” is??? Check out this info video: https://youtu.be/6bfmefjupu4

If you want a Hot Logic: Just go to: http://www.hotlogicmini.com
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RICE AND BEANS

3/4 cup brown rice
2 cups water
1/2 white onion (about 100g)
2 garlic cloves
2 small cans black beans
cilantro
1/2 red onion (100g)
2-3 tomatoes (about 300g)
2 avocados
jalapeno (optional)
2 tbsp coconut oil
2 tbsp olive oil
**You can use ALL olive oil if you want

MACROS for 1 MEAL:
Calories: 566
Protein: 17
Carbohydrates: 66
Fiber: 19
Sugar: 3
Fat: 26

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STEPH’S CURRY

3/4 cup brown rice
1 1/2 cups water
1/2 yellow onion
4 garlic cloves
small piece of ginger* (we didn’t have any but you can add it)
2 tablespoons coconut oil
100g carrots (about 1)
250g zucchini (about 1)
100g green beans
100g mushrooms (about 3 big ones)
1 can – 15oz / 425g chickpeas
12oz / 350g tofu (firm or extra firm)
1 can – 13.5oz / 400mls coconut milk
salt/pepper
1 tsp cumin
1 tsp tumeric
1 tsp curry powder

MACROS for 1 MEAL:
Calories: 578
Protein: 22
Carbohydrates: 46
Fiber: 13
Sugar: 5
Fat: 34

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ONE POT 15 MINUTE MEAL PREP

3/4 cup quinoa
2 cups water
400g zucchini (about 2-3)
1 can black beans
60g kalamata olives, pitted (about 16-20)
1 tsp himalayan salt
1/2 tsp cracked black pepper
1/4 cup olive oil
2 cups marinara sauce (no sugar added)
2 cups raw spinach
1/2 cup raw almonds

MACROS for 1 MEAL:
Calories: 533
Protein: 18
Carbohydrates: 50
Fiber: 16
Sugar: 8
Fat: 29

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BANANA MUFFINS

Ingredients are to make 12 MUFFINS:

—Bake at 400F/200C for 18 minutes

3 bananas, mashed (about 375g total)
¼ cup coconut oil, melted
¼ tsp sea salt
½ tsp baking powder
1 tsp baking soda
½ cup arrowroot starch/powder
1 cup almond flour
½ cup old fashioned oats (optional)
1 tsp vanilla
1 tbsp coconut oil for greasing the pan

MUFFINS if you have 2 out of 12:

Calories: 323
Protein: 6
Carbs: 32
Fiber: 5
Sugar: 8
Fat: 19

MUFFINS if you have 3 out of 12:

Calories: 489
Protein: 9
Carbs: 48
Fiber: 7
Sugar: 12
Fat: 29

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*All macros calculated using My Fitness Pal*

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