Vegan Muscle Meals In Minutes | High Protein Prep

Today I want to share with you my number one hack for achieving your dream body; meal prepping! Meal prepping saves you LOADS of time each week! Here are three delicious, quick to make, high-protein plant-based recipes that you can store in the fridge or freezer that will really aid you in optimising your health and fitness while you create a kinder world!

00:00 Intro
00:08 Savoury curried oats
01:23 Spicy marinated tofu with steam-friend greens, quinoa and peanut drizzle
02:36 TVP Bolognese with fusilli, vegan marmesan and salad greens

Savoury curried oats

Ingredients:
4 cans (960g) any white beans
2 medium red onions
160g mushrooms
2 medium carrots
2 tbsp curry powder
4 tsp garlic powder
4 tbsp nutritional yeast
400g oats
8 tbsp ground flaxseeds
200g spinach
4 Brazil nuts
40g walnuts
2 tsp black sesame seeds
4 tbsp fresh coriander

Method:
Mash or blitz beans in a food processor
Dice onions and mushrooms
Grate carrots
Steam-fry the vegetables until the onions are translucent
Add the spices and nutritional yeast can steam-fry for a further 2 minutes
Add the beans, oats and flaxseeds to the pan along with enough vegetable stock that the finished dish is to your preferred consistency.
Simmer until the dish is almost to your liking, then add the spinach and continue cooking for a further 2 minutes.
Divide into four containers and garnish each with 1 Brazil nut, 10g walnut pieces, 1/2 tsp black sesame seeds and fresh coriander.

Spicy lime-marinated tofu with stir-fried greens with quinoa and a peanut drizzle

Ingredients:
800g tofu
4 spring onions
1 head broccoli
1 chilli pepper
200g cavolo nero
3 tsp garlic powder
3 tsp onion powder
3 tsp sriracha
4 tbsp soy sauce
Juice of 1/2 a lime
1 tbsp maple syrup
4 tbsp white sesame seeds
400g quinoa
4 tbsp runny peanut butter
Veg stock

Method:
Pre-heat oven to 200C (400F)
Press tofu
Chop vegetables
Chop 1/2 lime into 4 wedges
Combine the garlic powder, onion powder, sriracha, soy sauce and lime to make a marinade
Cube the tofu
Combine tofu chunks with marinade and coat well
Sprinkle the sesame seeds over the marinated tofu and mix well
Add to a baking tray lined with parchment paper and distribute evenly
Cook in the oven for 30 mins, flipping halfway
Cook the quinoa as per pack instructions
Steam the broccoli and cavolo nero
Portion the quinoa, tofu, broccoli and cavolo nero into yout tubs
Garnish with spring greens, chilli peppers and lime wedges
Drizzle on 1 tbsp of runny peanut butter

TVP bolognese with wholemeal fusilli and homemade vegan parmesan

Ingredients:
200g textured vegetable protein (TVP)
460ml veg stock
2 medium red onions
Fresh garlic to taste
250g mushrooms
400g wholemeal fusilli (or other pasta)
4 cans chopped tomatoes
8 tsp Italian seasoning
Salt and pepper to taste
130g almonds
8 tbsp nutritional yeast
2 tsp garlic powder
200g salad greens
Small handful fresh basil

Method:
Combine TVP with veg stock and set aside
Finely chop onions and garlic and thinly slice mushrooms
Cook pasta as per pack instructions
Steam-fry onion until translucent (about 5 mins)
Add garlic in with the onions and cook for a further 2 minutes
Add mushrooms and cook for a further 4 minutes
Add TVP and cook until starting to brown (about 2 minutes)
Add tomatoes and Italian seasoning plus salt and pepper (to taste) and simmer for 10 minutes
Stir well and simmer for 10 minutes
Add almonds and garlic powder into a food processor along with salt (to taste) to make parmesan alternative (NOTE: this makes 8 servings, so you will have 4 left over)
Add greens, pasta and Bolognese mix evenly to 4 tubs
Sprinkle 1/8th of parmesan mix on top of the Bolognese
Garnish with basil

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