Vegan High Protein Meal Prep

Breakfast 

Tofu Scramble Hash 

Serves 3

1 tbs Coconut Oil
1 medium Red Onion, finely chopped
1 Red Pepper Chopped
1 cup / 200 Cooked Potato
1 Block of Firm Tofu, drained, crumbled
1 tsp Ground Turmeric
1/4 tsp Cayenne Pepper
2 cups Broccoli florets, cooked
1 cup Cherry Tomatoes, halved.
Sea Salt
Cracked Black Pepper
Serve with
Fresh Spinach
Pumpkin Seeds
Hemp Seeds

Method

1. Sauté the red onion, potato & broccoli in a non stick pan with a touch of oil & seasoning for 3-4 minutes. 
2. Add the crumbled tofu & tomatoes to the pan & mix well.
3. Add the spices and cook for a couple minutes, stirring often. 
4. Serve the hash with spinach, hemp seeds, pumpkin seeds.

This dish will be fine stored in your fridge for up to 4 days, it can be reheated in a saucepan or microwave. Do not heat food in plastic.

Approximate Macros per meal 

Calories 350g
Protein 22g
Carbs 35g
Fat 14g

Lunch 

Nutty Rice Salad

Serves 3 

2 & 1/2 cups/566g Wild Rice, cooked and chilled
1/2 cup Coconut Flakes
1 cup/150g Mixed Nuts
4 Spring Onions. finely chopped
1 Green Pepper, chopped
1/4 cup Dried Apricots, chopped
1 & 1/2 cups Edamame, defrosted
1/4 cup Fresh Mint, chopped
Juice of Half a Lime
2 tbs Extra Virgin Olive Oil
Pinch of Salt & Pepper
1 tbs Smoked Paprika 

Serve with

My Vegan Chicken or Additional protein of your choice
Cress
Wedge of Lime

Method

1. Add all the ingredients to a mixing bowl & stir well.
2. Dish up and serve with vegan chicken, cress and a wedge of lime

This dish will be fine stored in your fridge for up to 4 days. I recommend eating it cold. 

Approximate Macros per meal (includes vegan chicken added)

Calories 840g
Protein 50g
Carbs 68g
Fat 44g – (reduce nuts & coconut to reduce fat quantity)

Dinner

Black Bean Stew 

Serves 3

2 tbs Vegetable Oil
1 Red Onion, finely chopped
3 Cloves of Garlic, minced
1 Fresh Chilli, chopped fine
2 tsp Sea Salt
1 tsp Ground Coriander
2 tbs Chipotle Paste
2 tsp Ground Cumin
1/2 tsp Ground Cinnamon
2 tsp Dried Oregano
2 tsp Dried Thyme
400g Black Beans, drained & rinsed
230g Chickpeas, drained & rinsed
480ml Water
2 tbs Tomato Puree
2 tbs Tamari or Soy Sauce
Juice of 1 Lime
20g Dark Chocolate, dairy free
Handful Chopped Coriander 

Quinoa

600g Quinoa, Cooked to packet instructions
Juice & Zest of 1 Lemon

Plantain 

1 ripe Plantain
2 tbs Coconut Oil
Pinch of Seasoning 

 Serve with

600g Broccoli & Kale, lightly Steamed
Sprinkle of Mixed Seeds

Method

1. Pre heat a saucepan over a medium heat & add the oil followed by the onion, garlic, chilli & salt. Sauté until softened.
2. Add the dried spices & herbs, cook for 3-4 minutes.
3. Add the chipotle paste and black beans followed by the water, tomato puree, soy sauce & lime juice.
4. Place a lid on the pan & allow the beans to simmer for around 20 minutes or until it has thickened.
5. Once thick, stir in the chocolate & chopped coriander. 

6. For the quinoa simply mix through the lemon juice.
7. For the plantain, place a large frying pan over a medium to low heat, then add the coconut oil.
8. When the pan is hot add the plantain slices.
9. Cook for 3-4 on each side until its caramelised.
10. Once cooked place the plantain on to a plate lined with kitchen paper, to soak up excess oil.
11.  Then sprinkle over the seasoning.
12. Serve the stew with the quinoa, kale, broccoli & seeds. 

This dish will be fine stored in your fridge for up to 4 days, it can be reheated in a saucepan or microwave. Do not heat food in plastic. 

Approximate Macros per meal

Calories 636g
Protein 33g
Carbs 103g
Fat 15g

Protein Shake

Serves 1

1 Acai Pouch
1 tbs Peanut Butter
1 scoop Vegan Protein Powder
1 Frozen Banana
1 tbs Hemps Seeds
1 tsp Maco
2 cups Dairy Free Milk 

Method

1. Blitz all the ingredients together in your ninja blender.