High-Protein Vegan Meal Prep: No Supplements Needed

🌱 This video demonstrates a four-day vegan meal prep plan that provides over 160 grams of plant protein per day and meets all nutritional needs without supplementation.

💪 The main focus of the meal prep is on maintaining a high protein intake and ensuring sufficient intake of micronutrients.

🍽️ The breakfast recipe showcased is overnight berry protein oats, which is easy to make by adding dry ingredients and soy milk before going to bed.

The video demonstrates how to make a high-protein vegan meal prep without supplements.

The first recipe is overnight oats with blueberries, banana, and Brazil nuts for added freshness.

The second recipe is a vegan chicken stir fry with brown rice.

🥦 Prepping the vegetables: cutting broccoli into florets, mincing garlic cloves, and chopping scallions.

🍲 Creating the sauce: combining miso paste, maple syrup, rice vinegar, tamari, chili sauce, arrowroot powder, and water.

🍳 Cooking the stir-fry: sautéing onions, garlic, scallions, and red bell peppers with soy curls.

🥦 The video demonstrates how to make a high-protein vegan meal prep using soy curls, vegetables, and rice.

🍝 The recipe also includes protein pasta with tofu and veggies as a dinner option.

🍚 The meal prep is nutritionally balanced and provides a great source of plant-based protein.

🥗 The video demonstrates how to prepare a high-protein vegan meal using tofu, chickpea pasta, kale, and edamame.

🧂 Seasoning the tofu properly is crucial since tofu doesn't have much taste on its own.

🍝 Simmering the pasta sauce with edamame and kale provides a nutritious and flavorful sauce for the meal.

🍽️ This video demonstrates how to prepare a high-protein vegan meal without using supplements.

🥦 The meal includes tofu, kale pasta, sunflower seeds, nutritional yeast, and Dulce flakes for added nutrition.

🥗 The meal plan provides a total of 2576 calories and 164.5 grams of plant protein per day.

🌱 Supplementation for vegans can be achieved through nutritional yeast, chia seeds, and ground flax seeds.

🌊 Including seaweed in the diet can provide sufficient iodine without the need for supplementation.

🥜 Eating one Brazil nut per day can fulfill the daily requirement of selenium.

💪 Leucine, found in protein powder and rolled oats, is crucial for building and maintaining lean muscle mass.

☀️ Getting natural sunlight exposure or consuming mushrooms can provide vitamin D for vegans.