High-Protein Vegan Meal Prep: No Supplements Needed
Learn how to create a high-protein vegan meal prep without supplements. Includes a recipe for overnight berry protein oats.
00:00:00 Learn how to create a high-protein vegan meal prep that meets all nutritional needs without supplements. Includes a recipe for overnight berry protein oats.
🌱 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.
00:02:37 Learn how to create a high-protein vegan meal prep without the need for supplements. The video includes a recipe for overnight oats and a vegan chicken stir-fry with brown rice.
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.
00:05:16 Learn how to make a high-protein vegan meal prep without the need for supplements. Combine broccoli, garlic, scallions, and a flavorful sauce for a delicious stir fry.
🥦 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.
00:07:54 Learn how to meal prep a high-protein vegan stir-fry and protein pasta with tofu and veggies for lunch and dinner. No supplements needed!
🥦 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.
00:10:32 Learn how to make a high-protein vegan meal prep with no supplements needed. Season and bake tofu, cook chickpea pasta with kale and edamame, and simmer in pasta sauce.
🥗 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.
00:13:10 Learn how to prepare a high-protein vegan meal without supplements. The meal includes baked tofu with pasta topped with sunflower seeds, nutritional yeast, and Dulce flakes.
🍽️ 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.
00:15:50 Learn how to meet your nutritional needs on a vegan diet without supplements. Boost omega-3 with chia seeds and flax seeds, get iodine from seaweed, and selenium from Brazil nuts. Get vitamin D from sunlight or mushrooms.
🌱 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.
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