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

Our how to meal prep vegan for a full week is lastly right here! Even should you aren’t plant based mostly, it is a GREAT method to avoid wasting cash! You’ve got received banana muffins, rice and beans, Steph’s curry and a scrumptious quinoa and zucchini dish with marinara sauce. These meals will final you 6 days, which leaves you a day to eat no matter you would like, like a sizzling breakfast on Saturday morning, or to atone for a meal should you ended up going out for dinner one night time. YUM!

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Nonetheless do not know your MACROS? Obtain our FREE Macro spreadsheet: http://eepurl.com/c4uHAI

Are you not even positive what “MACROS” are??? Don’t fret this 90 second video will clarify the whole lot!

For the meal prep:

In the event you’re aiming for 1500 energy per a day
This prep will make meals for six days
Breakfast: 2 muffins
Lunch: Any Most important
Dinner: Any Most important

Add some snacks should you want greater than 1500 energy

READ ALSO:   Dangers of a Vegan Food regimen? (every day mail doodoo)

In the event you’re aiming for 2100 energy per day
This prep will make meals for four days
Meal 1: three muffins
Meal 2: Any important
Meal three: Any important
Meal four: Any important

Add some snacks should you want greater than 2100 cals

If you’re bulking – double or triple the rice and quinoa for every meal

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Snack Concepts:

1/four cup almonds or your favourite 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 must be tremendous for six days, however in case you are extra snug placing within the freezer, you may put four meals within the freezer for days 5+6.
*Be aware – the guacamole won’t freeze effectively and may go brown so you might have considered trying to place it in a seperate air tight container.

Watch this clip to see how to retailer it:

2. If frozen, take the meals out the night time earlier than you propose to eat and place in fridge to thaw.

three. As soon as thawed, reheat in a coated saute pan for a couple of minutes or eat chilly… or put in your Sizzling Logic!

READ ALSO:   Must Try Raw Food Vegan Diet Essentials for Your Kitchen!

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RICE AND BEANS

three/four cup brown rice
2 cups water
1/2 white onion (about 100g)
2 garlic cloves
2 small cans black beans
cilantro
1/2 purple onion (100g)
2-three tomatoes (about 300g)
2 avocados
jalapeno (optionally available)
2 tbsp coconut oil
2 tbsp olive oil
**You need to use ALL olive oil in order for you

MACROS for 1 MEAL:
Energy: 566
Protein: 17
Carbohydrates: 66
Fiber: 19
Sugar: three
Fats: 26

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STEPH’S CURRY

three/four cup brown rice
1 1/2 cups water
1/2 yellow onion
four garlic cloves
small piece of ginger* (we did not have any however you may add it)
2 tablespoons coconut oil
100g carrots (about 1)
250g zucchini (about 1)
100g inexperienced beans
100g mushrooms (about three large ones)
1 can – 15oz / 425g chickpeas
12oz / 350g tofu (agency or additional agency)
1 can – 13.5oz / 400mls coconut milk
salt/pepper
1 tsp cumin
1 tsp tumeric
1 tsp curry powder

MACROS for 1 MEAL:
Energy: 578
Protein: 22
Carbohydrates: 46
Fiber: 13
Sugar: 5
Fats: 34

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ONE POT 15 MINUTE MEAL PREP

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

READ ALSO:   IT'S TIME TO GET MY BODY BACK ! (HEALTHY VEGAN MEAL IDEAS FOR WEIGHTLOSS)

MACROS for 1 MEAL:
Energy: 533
Protein: 18
Carbohydrates: 50
Fiber: 16
Sugar: eight
Fats: 29

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BANANA MUFFINS

Elements are to make 12 MUFFINS:

—Bake at 400F/200C for 18 minutes

three bananas, mashed (about 375g complete)
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 quaint oats (optionally available)
1 tsp vanilla
1 tbsp coconut oil for greasing the pan

MUFFINS in case you have 2 out of 12:

Energy: 323
Protein: 6
Carbs: 32
Fiber: 5
Sugar: eight
Fats: 19

MUFFINS in case you have three out of 12:

Energy: 489
Protein: 9
Carbs: 48
Fiber: 7
Sugar: 12
Fats: 29

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*All macros calculated utilizing My Health Pal*

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