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


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:
https://youtu.be/xyd-x-USnQ8
FIT MOM DIARY With High protein meals:
https://youtu.be/cYCxgYK7vg0
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)
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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)
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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)
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MACROS – PER 1 SERVING:
Calories: 292
Protein: 15.7g
Carbs: 44.5g
Fat: 8.8g
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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
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1 cup MIXED QUINOA, rinsed
2 cups Water in Rice cooker
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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
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MACROS – PER 1 SERVING:
Calories: 435
Protein: 20.2g
Carbs: 78.5g
Fat: 6.7g
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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
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MACROS – PER 1 SERVING:
(1 CUP GRAINS, 1 CUP SOFRITAS)
Calories: 275
Protein: 20.5g
Carbs: 38g
Fat: 10.8g
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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