EASY High-Protein Vegan Meal Prep! (1,800 Calories)
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- เผยแพร่เมื่อ 10 พ.ค. 2024
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Meal prep is one of the best ways to stay on track with your nutrition. But keep in mind that it's essential to ensure that your meals contain enough protein, vitamins, and minerals to achieve your vegan fitness goals while supporting optimum health. In this video, I'll break down a delicious 1,800-calorie, high-protein vegan meal prep that hits all your nutritional needs without supplements!
0:00 - Intro
0:34 - Meal Prep Overview
1:44 - How To Save Time
3:32 - Start Dinner
7:33 - Breakfast
9:35 - Lunch
11:19 - Finishing Dinner
13:42 - Snacks
17:42 - Nutrition Breakdown
20:38 - Free Nutrition Course
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Thank you for watching! If you enjoyed this meal prep, then I'm sure you'll love our brand new plant-based nutrition course, the Plant-Powered Body 💪🌱 It launches on November 15th! You can join our waitlist to get FREE access to this course when it launches: thevegangym.com/plant-powered-body
I don't think it's healthy to have a cat on the counter when you're cooking for the public this is why I don't eat from people's houses because the holder animals play with animals and love the animals where they cook at and it's very unhealthy but thanks for the videos. 👍🏽
Do you fast or would you recommend fasting too ?
@medicalgrad those were my exact thoughts. Turned me right off! 🤢🤮
+1 flax seed chia seed. excelent mono poly unsaturated fat
sugar and protein are easier (glucose from fruits, and histidrine isoleucine leucine lysine methyonine phenylalanine threonine tryptophane valine from plants)
b12 tho !
Relax , sweet heart, 🐾 💝🎶🎶🎶🎶
Everything looks great! Proof that you can eat healthy but still eat good. Love all the effort that went into all this~
Yes! So true! Thank you for watching, Rose, and thank you for all you do for the vegan community! ❤🌱
@@TheVeganGym Just found your channel. Love the recipes 😊
I have only one gripe -- it's hard listening to a voice that rises at the end of every sentence, as though you're asking a question every time you speak 😮
@@judylloyd7901Huh? Every sentence? Not at all.
I made this meal plan this week! One tip: put the "cold" taco items in a separate small container so you can microwave the sweet potato/seitan/beans separately and then top it with the container of cold lettuce/tomato/cilantro/lime/salsa. 🎉
Great tip! 🙂
Same thought
Keep doing those kinds of videos please, they are the best ! I love the inspiration and the nutritional breakdown. You could do different one with different calories target. Or some with theme (no gluten, no soy, Mexican inspired, Mediterranean, Indian, etc) so everyone has something they need.
yes no gluten video and another no soy video! Would love that
you have no idea how incredibly impactful this video-- and all of your other content like it-- is. or maybe you do! i hope you do!!!! it is life changing for people like me who can be very high anxiety, depressed, or overwhelmed, and also would benefit significantly from a complete, healthy diet, but don't know where to start/are overwhelmed by all that goes into cooking and nutrition. you have helped me get back on track with my nutrition, feel better mentally and physically, am now able to have a meal that's already prepped instead of reaching for the closest, low quality food in moments of stress, AND i noticed i've saved a ton of money because everything i'm buying from the grocery store has an intention-- nothing is unnecessarily purchased! incorporating these meal preps into my life gives me a sense of control that is so empowering to me and snowballs into other life improvements.
not to mention the greater message to the world this has. you are debunking every single nonsensical, unfounded (but unfortunately widespread) claim that vegans somehow cannot get the nutrients we need, and the impact of that is greater and deeper than can be expressed. thank you so much. this content is so high-quality and practical-- but i hope you also now how seriously meaningful it is to others. incredibly inspirational! sending love to the cool humans running this account!!!
What an incredible comment. Thank you so much for sharing your story, stories like yours are why it's so important to us to continue to create & share videos! 💚
Overnight oats are the best! Takes like 5 minutes to make four breakfasts, plus it tastes amazing. I personally LOVE raspberries and peanut butter, the two taste great together. The carrot cake one is a great idea, I've heard of it, but never tried it. Carrots have great natural sweetness.
Overnight oats are awesome! Thank you for your comment! 🙂
Excellent video!! High protein meals without the use of protein powder. 🙌🏽🙌🏽 Thank you!
You’re very welcome! Thanks for watching and leaving a comment! 🙏😊
This is the first time that I've come across your channel and I'm happy I did! As a vegan of 4 years who's also into the gym, this channel is super inspiring for new recipes without any supplements!
Awesome! Glad to have you here! 😃
I love these meal preps of yours! Thanks for doing all the cronometer work for us and making it so easy.
You are so welcome! 🙂
The thing you are using for breakfast isn't hemp seeds btw, it's hemp hearts. There's a difference. Hemp seeds still has the shell on which makes them more crunchy than hearts which have the shell removed. This is kind of important I would assume because you don't want crunchy seeds in your overnight oats
Man. You guys always kill it with these meal prep videos. They are the best
Thank you so much for your kind words and support! #KillMealPrepVideosNotAnimals 😊🌱
I make overnight oats using nearly the same recipe (I just add 1/4 tsp turmeric for an additional anti-inflammatory boost) and it is sooo good. I don't like cold oats, so I just heat them up- easy peasy! LOVE your tofu crumbles technique. It's so versatile!! Thanks for sharing.
Turmeric is a great addition! I'm glad you picked up some helpful tips from this video. Thanks for watching and leaving a comment! 😊🙏
Crumbling tofu was a game changer for me, before I didn't like tofu, cubes just looked super creepy to me. I used HelloFresh to learn vegan recipes (SUPER good for that btw, the vegan chickpea curry was out of this world, and the vegan bibimbap is like a staple for me, not a single bad dish), and for the vegan bibimbap, they had crumbled the tofu.
If you want to ever try vegan bibimbap, if you look up "vegan bibimbap," there's actually a recipe that is very similar, but I crumble the tofu and cook it with the sauce instead of topping it with it.
Great video! Fyi a good tip for folks who want sweet potatoes fast, get a steamer and a pot of water and steam them, takes about 12 minutes compared to 45 for cooking in the oven and tastes soo good! Japanese and purple sweet potatoes are my fave, less sweet than garnets but so flavorful! 😋
Ooh that's a great tip! Thanks for sharing! And thank you for the support 😊🙏🌱
@@TheVeganGym sure thing! I submitted my application and resume, plus Certificate in Plant Based Nutrition and fitness trainer pic etc a few weeks ago, I hope you review it and that I can interview with you, love you guys!
Love these simple yet detailed weekly meal prep videos, would love to see more 1800-1900 cals/day weekly preps!
Thank you Kathleen, glad you enjoyed the meal prep video! 🙂
Awesome recipe ideas! I struggle to get enough protein as a life-long vegetarian. Mr. Pumpkin needs his own show!
I just discovered your channel and am loving it! I especially love the emphasis on things you can eat as opposed to things you shouldn't.
Thank you so much! 🙂
Thank you for all the work you do
You’re always so thorough it’s amazing! 💚
Thank you so much! 🙂
I am so happy I found your channel. The videos are packed with information and tips in a very comprehensive and engaging way. Thanks for the videos! 💪🏻
Welcome! Happy to have you here! 🙂
I LOVED this. Exactly what I've been searching for. Subscribed before the video ended. I'm a transitioning vegan, had a baby last year and getting the weight off has been a huge challenge. This helps SO much!
Glad it was helpful! 🙂
Yes! I'm in the 1800 calorie range right now. This is perfect
Thank you for taking time to share this, very helpful and not much kitchen time which is a huge bonus!
You are so welcome! 😃
I’m slowly converting my meal prep into veggie sources only. This is an amazing video, so well done and has great content. I’m looking forward to trying these out and sharing with others. I’m glad I found your channel. 😊
I'm so glad to hear you found this video to be helpful! Thank you for your support and spreading the word! 😊🙏
These are all great ideas, thank you!
Wow, this high-protein vegan meal prep is exactly what I needed! The variety of dishes and the attention to hitting 1,800 calories is so helpful for those looking to maintain a strong plant-based diet !Excited to give this a try for my own meal prep. Thanks for sharing these nutritious and protein-packed ideas!
Thank you for the kind words! Let us know what you think! 🌱🙂
This looks great! Can you do a high protein meal prep that has no soy for those who don’t eat soy?
Thank you for all your effort with sharing your amazing work in plant based! You’re amazing vessel I look forward all the time! For me being still new on my journey on plant based! I did that high fat keto for years! Now I have clogged arteries! Had 2 A/fib! I’am looking on TH-cam figuring out to get rid of my blockages! I did switch to plant based! I was eating eggs everyday for years! Now I’m enjoying my love for oatmeal again! Fruit smoothies! I made a tofu rap yesterday with hot sauce! Thank you 🙏 once again! Plus I’m on blood thinners’ thyroid and migraine meds!
Yes pls, Need more recipes like this as I need more inspo to my meal prep and I am exactly on these macros (120g protein and 1800cal) so yes need more videos like this. Loved what I've seen so will be trying this next week!
Love to hear that! Please let us know which of these are your favorite!
Excellent in every way. Will look out for varied 4 day plans like this & 3 day too.
Exactly what I needed and the perfect calorie zone. Immediate subscribe. Hope you see more of these!
Glad it helped! There's a lot more to come! 😄🌱
The video was amazing! Thanks for your great suggestions & uplifting disposition. Looking forward to seeing your other videos.
Glad you enjoyed it! 🙂
These are excellent video's, please please do more, I'm finding them incredibly useful.
I tend to cook my sweet potatoes in the slow cooker/crockpot on low for 5/6 hours or high for 3-4 hours. Keeps the oven free and is hands off. Plus my children don't like crispy skins on their potatoes. So just a way of keeping your oven free!
Thank you for your feedback, we will be sure to post more meal prep videos in the future! 🙂
I tried it for the last 7 days. Best meal plan I've ever found, i've been trying a lot of things over the years and this is the best plan I've tried. Thank you for making this so much.
That's amazing to hear! Thank you for sharing! 😊
THANK YOU! THIS TOOK SO MUCH GUESS WORK OUT OF MEAL PLANNING. 🎉
You are so welcome! 🙂
Insanely thorough. Thank u - I’m sharing with my clients
Awesome! Love to hear that! 🌱🙂💚
Thank you! I love that I can follow these recipes and have them turn out well (rather than spending so so much time making a huge batch of something that turned out yucky!) I'm going to try the crumbled tofu dish tonight! 🙂
You're so welcome! Let me know what you think! 😋🌱
You know your stuff.
I'm pretty new to the whole healthy eating thing .
I like how you do the meal prepping, where everything is homemade and healthy, which is easier to keep up with calorie intake.
Thank you for sharing ❤
Thank you so much! 🌱
I love these meal prep videos! Thank you!
Glad you like them! 🙂
You just keep putting out amazing video after amazing video 🙌🏻
Thank you so much for your kind words and support! 😊🙏🌱
Interesting aside, the tofu isn't supplimented with calcium for the nutrients. Calcium sulfate (gypsum) just happens to be one of the most common coagulants to get the soy milk to curdle so the tofu can be pressed. There are other coagulants and some makers will use others or mixes depending on the curd texture they're going for.
Yes! Good point! 👌 Thanks for watching 😊
Thank you for taking the time out to film this video 💪🏽
Definitely! We have many other meal prep videos on our channel!
Thank you! But for the tofu, I suggest squeezing the tofu before crumbling. That way it’s not watery.
I really appreciate how incredibly thorough you guys are!
Thanks for watching! 🙂
Yes! Another great vegan meal prep video! Thank you so much for sharing! By the way, one of my cats LOVE seaweed, nori sheets actually. I bet its the "sea-fishy" taste, have a great day!
Amazing. I will definitely be doing this recipe and sharing your channel. Thank you x
Thank you so much for sharing! 💚
Wow this was absolutely amazing, you provided everything
Thank you so much! 🙂
This is an unbelievable helpful and masterly crafted video. A noble thanks!!!
This looks amazing!! Thank you SO SO much for the lower calories (us smaller people really appreciate it). I'm making this right away ❤
You're so welcome!! I've got another lower calorie one (1,600 calories) coming soon too 😊 I hope you enjoy this meal prep!
I need the lower calorie one-:)
You're amazing! Thanks for all you do.
Thank you very much! 😊
This video is exactly what I was looking for. Thanks, guy! 😊
You’re very welcome! 😊
Amazing video and channel in general. This channel will explode soon if you keep up these quality videos!
Thank you so much! 🙂
Watching this on Sunday to prepare for the week
Thanks for such an informative and inspirational vid!!
Glad you enjoyed it! 🙂
Great video and great ideas for meal planning. Thank you!
Glad it was helpful! 🙂
Love this!! Wish I found your channel sooner. I meal prep every week and I'm in the kitchen for hours. Looking forward to following your meal prep guide cutting down my time in the kitchen will be fantastic. Thank you ❤️
Thank you for the kind words! We're here to make your meal preps simple and easy. 🌱🙂
Thanks so much for making these..I am trying to track macros for fat loss and these videos are very helpful as I am finding I have to batch cook to not be thinking about meeting my macros every day..I like that you have many videos so we can make differnt stuff each week and still stay plant based!!
That's such an amazing thing to hear!! We're trying to build a big catalog of meals. 🌱🙂
I'm gonna be making these meals next week for sure 🎉 thank you for the awesome yet simple recipe ideas! Really love how mindful this channel is about getting your micronutrients in as well ❤
Amazing, I hope you enjoy the meals! 😊
Very appealing menus. I can’t wait to try everything.
I hope you enjoy! 🙂
White rice is better for muscle building because it digests quickly and is less likely to cause gastrointestinal issues, white rice works well with a pre-workout meal. For a post-workout meal, it helps to repair muscle damage and refill glycogen stores, better then brown rice which is key for building muscle.
Amazing, this is so helpful. Thank you ❤
You're so welcome! 🙂
Thanks for giving both volume and weight measurements! As someone who weighs all my food, this makes things so much easier.
You're welcome! Glad you found it helpful. 💚
Great detailed easy to follow video!
Thank you! 😃
What a great video with very clear nutricious information and realistic recipes. This is something I can (and will) do at home. Thank you so much.😊
Glad it was helpful! 🙂
Great work! I really need to start meal prepping more often. Thanks for the inspiration!
You've got this! 💪
I love your meal prep recipes thank you
Thank you! 🙂
Man just found you on YT….your meals are amazing! I cannot stop binge watching! ❤❤❤❤
Glad you're enjoying the content!! 🙂💚
Thank you so much for this. I’ve been looking for the right vegan meals to eat that provide all nutrients and vitamins for the day
You're so welcome! 🙂
Great presentation, recipes and info! I'm a new subscriber! 🌞
Thank you, glad to have you here! 🙂
GREAT tutorial!! Thanks for sharing!
Thanks for watching! 🙂
I really liked this video, thank you for showing us your amazing food!
Our pleasure! Glad you enjoyed it! 💚
Well made video. Thank you!
Amazing Wow... This is the first time I came across your video.... Thanks for taking me step by step. This is Exactly what I needed.
You are so welcome! 🙂
An amazing informative video, thank you! 💚💚
Glad you enjoyed it! 🙂
Fantastic video, as always. Thanks a lot. It would be nice to add some fruits to the snacks or breakfast, such as strawberries, blueberries and cranberries. I love these and usually consume them through a smoothie with soy milk. ❤
It looks so great, definitely I'm going to try this❤
Love to hear it! Let us know what you think 🙂🌱
Excellent presentation! Thank you so much! I’ve been wanting more high protein vegan meals.
Thank you! And that sounds awesome. Check out our other meal-prep videos on our channel!
Thanks. This is awesome. Will buy most of the ingredients to make.
I hope you enjoy! 😊
This video is so helpful and very clear. Thank you so much!
Glad you found it helpful! 🌱🙂
New subscriber!! Love this channel. Very informative video and I love the recipes
Thanks for subscribing!! Glad you're enjoying the content. ❤
So grateful for your channel 🙏🏼💗
So glad you find our channel helpful!!
Your meal prep videos are great!! Can you do more, please? Thank you!!
Glad you enjoy them! We have more on the way! 💚🙂🌱
Thank you, this is great! For me, I'd change the amount of soy sauce because that ends up being more than 1,500mg per serving! I'd do 1/4 cup of soy sauce (or personally amino acids) and 1/4 cup of veggie broth. I'd also add my lettuce and tomatoes to sweet potato bowls after I've heated them up.
Thank you for the feedback! 😃
I never thought of adding carrots to overnight oats but it makes sense for this recipe. Amazing video and thank you for taking the time to create and post this.
Glad you enjoyed it! Let us know if you try the overnight oats recipe! 🙂💚
It looks delicious 😋Great video and easy to follow the recipe👌🏽
Thank you so much, I hope you enjoy the recipes! 🙂
This is so helpful. Thanks!
You're so welcome! 🙂
This is very helpful thank you so much!!
You're so welcome! 🙂
I'm in love with these meals
So glad you enjoy them! 🙂
Thank you for this!
You are very welcome! 🙂
Your kitchen is clutch!
I was waiting for meal prep , thanks a loooooooooooooot
You’re very welcome! 😊
I love love love this channel. And it was my first video. Finally…… it’s perfect.
Glad you love it so much! 🌱🙂
yes ! finally someone that focuses on fiber and all other nutrients as well!
Micronutrient targets are also important! 🙂
This meal prep is amazing thank you much
Glad you found the video helpful! If you end up making any of these meals, we'd love to hear which one you liked best!
This is so beneficial! Cheers
Thank you for watching! 😊
This was a great video! Not only were the foods very easy to make, but everything is also relatively cheapest when you don't add protein powders or supplements. Well done!
Thank you so much! 🙂
Awesome prepacks
Wow, what a professional presentation. Very detailed and clearly explained.
Thank you for the kind words! We try and keep things simple here.
Thank you so much for putting in the time to create this. So awesome ! I’m looking forward to trying these recipes. I just wanted to add that for anyone who deals with calcium oxalate kidney stones or who has kidney disease, make sure to consider the oxalate levels of some of the ingredients. Almonds and tofu are especially high in oxalates. You may want to consider replacing almonds with some lower oxalate nuts like pecans. The vast majority of folks don’t need to worry about this. Unfortunately, I’m one of those guys that do have to watch it. Ugh. Thanks again for these awesome recipes.
Glad you love the recipes! And thanks for the oxalate tip!
Thank you so much for this awesome detailed breakdown of a well balanced Meal Prep!! Going to try it immediately and probably integrate it in my life! Subbed for more too!
So glad to hear that! What meal are you most excited for? 🌱🙂
Aww such a cute kitty 😻 thanks for the great into!
Glad you found it helpful!