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

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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

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!

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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

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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