Home Fitness 🍴👩🏻‍🌾High Protein Meal Prep Ideas #2 (VEGAN Female Bodybuilding & Fitness)💪🏼

🍴👩🏻‍🌾High Protein Meal Prep Ideas #2 (VEGAN Female Bodybuilding & Fitness)💪🏼

8 min read
32
0
3,992



In this video I share a sample 3-day meal prep that I personally prepare and eat as a vegan lifter.
Check out my last MEAL PREP VIDEO:

FIT MOM DIARY With High protein meals:

My last what I ate + booty workout : https://youtu.be/kst2PoC6PEY
FREE MEAL PLAN : https://youtu.be/5Frk_3hYXHc (part one. see my channel for pt2 and pt3)

Get your VEGAN GROCERY ITEMS OR SUPPLEMENTS HERE : http://bit.ly/2d48Ifa * 1st time users get $5 off with my code FLB269

Please keep in mind this is NOT a COMPLETE nutritional plan or everything I eat in a day. I eat as much as I am hungry for and usually have a protein smoothie post workout (which adds a little over 25 g protein to my day). *Fitness update coming soon

Ingredients I used in the video (there was some left over food, so you can stretch it out to 4-5 days if you wish!)
*NOTE: EAT ACCORDING TO YOUR GOALS. Adjust macros and portions as needed.
Meal One : PBC CHIA PUDDIN’
3/4 cups Chia Seeds (http://bit.ly/2eA63uf)
3 cups Ripple Vanilla Milk (sub other non dairy milk)
3 tsp. Maple Syrup
3 Tbsp Carob Powder (http://bit.ly/2fjXxRf)
1 scoop Vega Chocolate Protein + Greens (use more if you wish) get this here :http://bit.ly/2eReZcV
3/4 cup Unswt. Vanilla Coconut Yogurt
3 Tbsp. PB2 Powder (http://bit.ly/2eW9fgz)
*you can sweeten this if you want or use REAL Peanut Butter because it does not taste sweet 😡
Banana
HERSHEY Chocolate Syrup – Simple 5 (OPTIONAL)
_______________________________
MACROS – PER 1 SERVING:
Calories: 514.34
Protein: 24.7g
Carbs: 63.2g
Fat: 20.3g
(TIP: add more protein powder or REAL PB for higher protein content)
_______________________________
SNACK OPTION:
ORGANIC EDAMAME (1/2 cup)
ORGANIC BABAY CARROTS (1/4 cup or 3 oz.)
SPICY HUMMUS (1/4 cup or 4oz)
1 ORGANIC WILD RICE CAKE (http://bit.ly/2eUT6cB)
_______________________________
MACROS – PER 1 SERVING:
Calories: 292
Protein: 15.7g
Carbs: 44.5g
Fat: 8.8g
_______________________________
Meal Two : GAINS IN A JAR
Bag of assorted mini potatoes (medley), wash/scrub/dry & cut in halves
Avocado Oil (optional)
– NOTE: I don’t restrict all oil from my diet. I find that cooking my potatoes with a little spray gives it a better flavor and crunch ! It’s all a matter of preference 🙂
Seasoning : Smoked Paprika, garlic, Chili & Chives Blend – feel free to use whatever variety you have on hand 🙂
BAKE @ 375 degrees 20-30min depending on size
– – – – – – – – – – – – – – – –
1 cup MIXED QUINOA, rinsed
2 cups Water in Rice cooker
– – – – – – – – – – – – – – – –
1 can (15oz.) Black Beans, drained/rinsed
1 can Garbanzo Beans, drained/rinsed
1 can Mixed Beans (low sodium)
– NOTE: You can SUB this for a can of KIDNEY beans or other variety. I just used what I had on hand.
1 can Mexican Corn from AlDI’s
– NOTE: If you can not find something similar, just use regular corn and mix in some cilantro & jalapeño to give it more flavor, or just leave it plain
1/2 – 1 Lime , juiced
1 cup Red onion, chopped
1 cup Green Onions, chopped
1 cup Edamame, Frozen (Fresh works great as well!)
– – – – – – – – – – – – – – – –
3 Heads Romaine Lettuce, washed/dried – cut and pat dry again (salad mixers are great for this step ! )
– – – – – – – – – – – – – – – –
DRESSING:
Unsweetened Coconut Yogurt – I used HALF the tub
1/2 cup Cilantro
5 cloves garlic, small
Lime Juice (used 1 small lime)
Water to thin out a bit (about 1/8 cup.. don’t add too much or else it will be too runny)
1/4 packet Green Onion Seasoning (“The Spice Hunter” brand)
NOTE : If you want it creamier, add Avocado or more Yogurt
_______________________________
MACROS – PER 1 SERVING:
Calories: 435
Protein: 20.2g
Carbs: 78.5g
Fat: 6.7g
_______________________________
Meal Three : “Sofritas” with Sprouted Rice & Quinoa

1 cup Sprouted Rice & Quinoa
2 cups Water

1 cup White Onion, chopped
1/4-1/2 cup Poblano Peppers, diced
2 packs Organic Extra Firm TOFU, drained

FOR SAUCE:
1 Tbsp. Organic Tomato paste
1 can Organic Fire Roasted Diced Tomatoes
3 Chipotle Peppers in Adobo Sauce + some of the sauce

1/2 packet Taco Seasoning or try this one :http://bit.ly/2efBS8r
*1 Tbsp Sugar, to cut acidity from tomato

NOTE: Added the sauce half at a time. It was a lot, but it paired perfectly with the sprouted rice & quinoa
*1 Tbsp Sugar, to cut acidity from tomato
_______________________________
MACROS – PER 1 SERVING:
(1 CUP GRAINS, 1 CUP SOFRITAS)
Calories: 275
Protein: 20.5g
Carbs: 38g
Fat: 10.8g
_______________________________

Let me know if you would like more meal prep videos just like this one by giving it a THUMBS UP and don’t forget to subscribe for more videos from me and my little family 🙂

Thanks for watching !

Music Credit:
Nicolai Heidlas – A way for me, Take the chance, Pacific sun

Load More Related Articles
Load More In Fitness

32 Comments

  1. Soneh Korlie

    July 9, 2018 at 11:25 pm

    thank you for sharing! This was great!

    Reply

  2. Emily Kelp

    July 9, 2018 at 11:25 pm

    I love this! I hope to see many more videos like this 😁

    Reply

  3. Rachel M

    July 9, 2018 at 11:25 pm

    That all looks SOOOO good! 😋

    Reply

  4. giavannavibes

    July 9, 2018 at 11:25 pm

    Love this trying it all tomorrow!

    Reply

  5. Nancy Taiach

    July 9, 2018 at 11:25 pm

    Great video but I have a question. In order to maintain a bodybuilder diet do you have to eat potatoes since they are high in carbs?

    Reply

  6. Veganbowls

    July 9, 2018 at 11:25 pm

    PB2!!!! I LOVE PB2

    Reply

  7. That Vegan Mom

    July 9, 2018 at 11:25 pm

    MEAL PREP GLASS CONTAINERS I USED:

    – MASON JARS (PINT) WIDE: http://amzn.to/2Dmt793
    – MASON JARS (QUART) WIDE: http://amzn.to/2G0acmp
    – MASON JARS (1/2 PINT) : http://amzn.to/2EXmUkz
    – MASON JAR WHITE LIDS: http://amzn.to/2FZdHth
    – SNAPWARE GLASS CONTAINERS SET: http://amzn.to/2DVwfdn

    OTHER CONTAINERS YOU MAY WANT:
    – 5 pk Glass Rectangle (29oz) : http://amzn.to/2DqgIAY
    – 5 pk Glass Round (25oz): http://amzn.to/2DVKaA3
    – PYREX 3 cup rectangle glass storage (4 pk) http://amzn.to/2FZUpE4
    – PYREX 7 cup ROUND glass storage ( 4 pk): http://amzn.to/2DnXAnm
    – PYREX 6 CUP Rectangle Glass Storage (2 pk): http://amzn.to/2rq6xeu

    HAPPY PREPPING!

    Reply

  8. lala bird

    July 9, 2018 at 11:25 pm

    Ripple "milk" I honestly think that's the best almond beverage on the market. Great vid<3

    Reply

  9. Saraa Sydnor

    July 9, 2018 at 11:25 pm

    Do you have to put the union in there

    Reply

  10. Ramez Rehan

    July 9, 2018 at 11:25 pm

    I read loads of superb reviews on the internet about how exactly Fenoboci Diet Plan will help you lost a lot of weight. Has anybody tried using this popular fat burn secrets?

    Reply

  11. saira ahmad

    July 9, 2018 at 11:25 pm

    The Vega Protein & Greens Protein Powder is by far the worst vegan protein powder I’ve ever had in my life. I’ve used/sampled 20+ different protein powders in my life and nothing has made me literally gag like it has. You have to work so hard to conceal the taste and even then there’s still that underlying taste. 😷

    Reply

  12. nancyslp7

    July 9, 2018 at 11:25 pm

    Hey, I really enjoyed your meal prep videos. I noticed that you don't use a lot of oil when you cook. I'm eliminating oil from my diet. What is the brand of pans that you use? They seem to be great non- stick pans. Thanks so much for your videos!

    Reply

  13. Cyber Vegan

    July 9, 2018 at 11:25 pm

    Love your video and your channel. I think you will find this blog post pretty helpful.

    https://medium.com/@thevpath/how-to-vegan-meal-prep-for-busy-moms-in-2018-617ae6d23081?source=linkShare-5c2a472f55d2-1514948511

    Reply

  14. Victoria Bailey

    July 9, 2018 at 11:25 pm

    This was by far the best vegan meal prep I've seen. It's fun, easy to understand, and still realistic! I'm gonna give them a try! Especially bean salad 😋

    Reply

  15. Monica Mendez

    July 9, 2018 at 11:25 pm

    Oh em geee! I love your meal prepping plan!!!! Thanks for sharing! ❤️

    Reply

  16. Judy Law

    July 9, 2018 at 11:25 pm

    Your eating chia seeds like a squirrel. Bad idea

    Reply

  17. Stephany Ben Israel

    July 9, 2018 at 11:25 pm

    Being on a vegan based diet, are the macros always higher on the carb? Been trying to do 40 pro/40carb/20fat. Can't find a way around avoiding excess carbs.

    Reply

  18. Szabó Tamás

    July 9, 2018 at 11:25 pm

    It's really expensive, I don't know if I can do this man, I hate cooking too so that's a plus… I am trying, I am slowly transitioning but it's like a 180 change an everything is so inconvenient, I am really starting do doubt myself. Also I always feel like something is missing when I finish my meals. So much volume and too little amount of calories, feels like I eat a bunch but still get nothing out of it. Also I seem to not be as sharp, I am doubting I can do this, maybe I'll just live with a convenient eating habit and die later of cancer and/or diabetis.

    Reply

  19. Patsy Cervantes

    July 9, 2018 at 11:25 pm

    Looks awesome. I have been meaning to step up my meal prep so thank you

    Reply

  20. darknightes14

    July 9, 2018 at 11:25 pm

    Can you tell me what ingredients in the beans salad 🙂 ?

    Reply

  21. dhinsd12

    July 9, 2018 at 11:25 pm

    I'm so happy I found you!!!! You don't even know!

    Reply

  22. Crystal Sky Vogel

    July 9, 2018 at 11:25 pm

    Would this meal prep be good for weight loss too or just body building? 🙂

    Reply

  23. abbas güven akçay

    July 9, 2018 at 11:25 pm

    6:40 if you dont have a salat spinner you can simply put your greens in a large tower, bring corners together and spin your arm. It will do even better than the salad spinner due to the fact that it does not only work on gravitational force but also the towel soaking all water

    Reply

  24. Chris

    July 9, 2018 at 11:25 pm

    I need roughly 3500-4000 calories, 250-300g of protein, 330-400 grams of carbs and under 100g of fat daily. Obviously I eat meat to do so, but I'd like to be at least 50% vegan. Unfortunately everything vegan has so much sodium!

    Reply

  25. Floyd Burkett

    July 9, 2018 at 11:25 pm

    i once stabbed a pig to death. it looked brave as it ran from my dogs. the chia oatmeal looks delicious. I'm going to try it

    Reply

  26. Leticia Polanco

    July 9, 2018 at 11:25 pm

    Omg I love you! You make meals with basically everything I have at home! I'm training and recently switched to vegan so this helps so much!!! Thank you! ❤️

    Reply

  27. Sandeep Reddy

    July 9, 2018 at 11:25 pm

    Hi, ur giving excellent information, thanks for all that information, am confused about taking Ragi so kindly tell me whether Ragi will have complex carbohydrates or normal carbohydrates

    Reply

  28. Sarah

    July 9, 2018 at 11:25 pm

    Thank you for talking about the containers! It's usually a question that goes unanswered in these types of videos and it's impossible to gauge the amounts through this medium.

    Reply

  29. Nicole Sanders O'Toole

    July 9, 2018 at 11:25 pm

    Hi. Where do you buy your Mason jars with plastic caps?

    Reply

  30. kacie mason

    July 9, 2018 at 11:25 pm

    wow that pudding looks wonderful!!!!

    Reply

  31. ShaansLife tm

    July 9, 2018 at 11:25 pm

    Mmm nooice

    Reply

  32. Katie Vee

    July 9, 2018 at 11:25 pm

    This is an awesome meal prep and i'm totally going to try this out!! PS we totally have the same bowls haha

    Reply

Leave a Reply

Your email address will not be published. Required fields are marked *

Check Also

Aloo Tikki – Indian Appetizer Recipe

Watch detail recipe at http://www.madhurasrecipe.com/snacks/Aloo-Tikki Subscribe to our Yo…