Lazy High Proten Vegan Meal Prep

Looking for a simple and delicious way to fuel your busy week? Our last few meal prep videos have gone deep into time efficiency and hitting Michael Greger’s Daily Dozen, but this week is giving lazy vibes. (Think “lazy” = like easy!) If you like the idea of cooking 5 days’ worth of food in under 30 minutes, and still getting 130g of vegan protein each day, this video is for you!

Transcript:

Hello, everybody. Welcome back to the channel. My name is Dani Taylor, co-owner of Vegan Proteins Online Coaching, and today we’re going to do some high protein, lazy vegan meal prep.

So you guys have been enjoying the meal prep videos lately. This one’s going to be a little bit different. So the ones that I’ve done before, I’ve been trying to get it all done in under an hour, hit all of Michael Greger’s daily dozen.

But even though the point of those videos is to show you that it can be done in under an hour, I understand that’s not going to work for everybody. And it’s not going to work for me this week, actually. So today is Wednesday, New Year’s Day.

Happy New Year, everybody. And I’m actually flying out on Friday. So I’ve been trying to figure out the best way to do this, because if I actually prep food for five days right now, some of it’s going to get put to waste.

I’m going to show you what I would prep and just prep a couple of the meals here. So we may not have five perfectly laid out days in Tupperware by the end of this, but I think you guys are going to get the idea. All right, let’s get into it.

Okay, so today’s meal prep is going to rely on some convenience foods. That’s part of the reason that makes it lazy. Now don’t get me wrong, I could do a much lazier meal prep than this.

Way lazier. In fact, my actual everyday breakfast is way lazier than this. But I do want to keep it a little bit interesting.

So we’re going to be using Bisquick, which is surprisingly accidentally vegan. And we’re going to be making what I call lazy girl pancakes, but we’re going to be making them as a sheet pan so we don’t have to stand there and flip them over and over again. If you don’t want to use Bisquick, you can use oat flour.

The Bisquick comes out a little bit fluffier. And because I don’t want to have to cut this into five even pieces, I’m going to make six, six servings here. So I have a third a cup.

I’m going to put six thirds a cup of Bisquick in there. Now we’re going to do the exact same thing with a quarter cup of Vital Wheat Gluten. So normally I make these a single serving, which is why I’m counting it this way.

So Vital Wheat Gluten, that’s what gives this recipe the protein. So if there’s a question, can I make it without the Vital Wheat Gluten? You can, but it won’t be a protein pancake. You could substitute protein powder, but the texture is going to come out very, very different.

Set that aside. I have the baking powder. I’m going to do a half times six.

So it’s going to be three teaspoons here. Total. I have some Stevia here.

I actually don’t know how much I’m going to put in of this. Let’s wing it. Let’s wing it.

Let’s do a teaspoon. I can kind of taste the batter before I stick it in the oven. I’m going to mix that together.

Okay. And then all we’re adding to this is going to be water and some vanilla extract. So I’m almost out of vanilla, so I’m going to add what I have left.

That was a sad amount of vanilla. You should add more vanilla than that. And four cups of water.

Now the key here is do not over mix it. You just want everything to be incorporated. Vital Wheat Gluten will get chewy and meaty if it is over mixed, but we do want to get most of the lumps out.

Now I’m going to whisk it to get those lumps. Still a couple of little lumps in there. That is a okay.

This is a nine by 13 inch Pyrex. Actually, it’s written in centimeters, which is weird, but it’s a nine by 13. I’m going to spray it with cooking spray.

You could also throw some parchment paper down if you want it. Found a tiny dry pocket at the bottom. There we go.

Give it a little shake so that it’s level. This is about an inch or so deep right now. You could do this in a big sheet pan, like a cookie pan.

It would be thinner. It would cook faster, but I’m going to use this today. So I’m just going to pop it in the oven at 350.

Okay. Now this is an example that I’m not going to make them all because I don’t think they will all get eaten and I really don’t like to waste food, but I wanted to show you what I’ve got here. So again, this is all convenient stuff.

These frozen stir fry vegetables are actually awesome. So normally I get the just store brand, but they were out. So I got this bird’s eye one.

They have a sugar snap pea stir fry and a broccoli stir fry. I would mix those together. And they also didn’t have two brown rice.

They had one brown rice. So I got a brown rice and a white rice. And these are just pre-cooked microwavable rice.

And I’m going to use the Morningstar Farm chicken strips and some teriyaki sauce right here. And what I’m going to do is I’m going to make one serving of it just so you guys can see how I would do it. But if I was making five, I would do it the exact same way.

Personally, if I was making this for the whole week, I would have let some of these sit out to thaw before I started this, but I did not do that because I did not have that foresight. So one of the keys to making lots of stir fry is a really big wok. A little bit of sesame oil, a little bit goes a long way.

Okay. It’s about two tablespoons. So I guess I’m going to make two servings because I don’t want two tablespoons.

This is my snap pea stir fry. It’s a very carrot-y mix there. And broccoli stir fry.

Again, if I had let this thaw first, this would go much, much faster. Let’s just cover it and forget about it for a while. While that’s going, I’m going to toss this bag in the air fryer for about seven minutes or so just to thaw them.

I use two little bags of the veggies. I’m going to use one bag of rice because it’s got two cups of rice in it. So again, I’m going to make two servings, not one.

And I put two servings of the Morningstar Farm Chicken Strips in the air fryer, not to really cook them up crispy, but just to thaw them all the way through. So when we do toss them in the pan, they’ll cook a little bit faster. Again, if I had thawed these beforehand, this would take under seven minutes or something.

Let’s move on to lunch. Do I have some pickles? Pickle, pickles. I don’t.

Lunch is going to be a soup and salad combo. Try that again, Danny. Okay, lunch is going to be a sandwich and soup combo.

Sandwiches, it doesn’t get easier than that. Again, I’m just going to make two, but I think you guys can figure out how long it would take to make five almost exactly the same time as it would take to make two. I’m going to use hummus, about two tablespoons in each sandwich.

And I like to smear a little of whatever spread I’m using on both sides of the bread, because I find that if you put something sort of soggy in your sandwich, this prevents it from going all the way through all of the bread. For example, tomato, which I will be putting in here. This will stop it from getting soggy, which if you’re making these way in advance is helpful.

I’m going to use tofurkey slices, five slices in each. And I know that there’s 15 slices in the whole thing. So I’m going to eyeball a third for each one.

Plus, I find some of them are like thicker and some of them are thinner. I love pickles on my sandwich. Love them, love them.

But they are pretty soggy. Especially if I was making these in advance, I might just save this for the day and put them on that morning before I headed out to work. Or I might lay them on a paper towel for a few minutes before I put them in there.

And I did get a new knife for Christmas, by the way. Oh, look at that. I used to think that you just had to use serrated knives on tomatoes.

A dream, an absolute dream. Do you know how much this knife cost? 20 bucks. 20 bucks.

And it’s like a dream. It had a million great reviews on it. Might not be able to really fit that in there.

No, we’re not gonna, we’re not gonna try. And sprinkle some pickle. You could also add mustard, you could add lettuce, you could add any veggies that you want to this.

But we are doing this quickly. Did you know that in Ireland, they think it is insane that we don’t put butter on our sandwiches? Like the thought of a sandwich without butter on it is nuts to them. Fun fact, now you know.

So that’s the sandwiches. Put them in Ziploc bags, put them in stasher bags, put them in Tupperware containers, whatever works for you. So these are stasher bags.

They’re like silicone Ziploc bags that you can reuse over and over. I love them. We’re trying to build up a stash of them.

They’re kind of expensive though. Okay, I also said we were having soup. Now, how can you do that in a very lazy way? I’m actually really excited to share this one with you guys.

You’ve all seen the like just add hot water soups. Some of them are great. Some of them are terrible, but most of them don’t have a lot of vegetables.

And especially I find when you are really crunched for time, relying on a lot of convenience things, vegetables can kind of slip. Like obviously we’re loading it up and dinner here, but that’s it. That’s the only meal in the day that has vegetables so far.

If you get dehydrated vegetables, this one’s I’ll link the stuff, but this one’s by a company called Mother Earth Products. It has carrot, onion, tomato, peas, celery, green pepper, green beans, and parsley. And it’s all just dehydrated.

There’s nothing else added to it. I’m going to take about a quarter cup of that. This stuff looks like fish food, but it’s kale flakes.

And that’s literally all it is. It is just kale. I’m going to do about two tablespoons of that.

And then I also have this mixed dried mushrooms. I’m going to do about two tablespoons of that as well in here. Now you could just take these three things, mix them together, put them in a jar in your house, and you have like a ready-to-go soup mix at any time.

All you have to do is add broth to it. So there’s a few ways you could do that. You could just boil some broth, pour it over, and let it sit.

Boom, soup. You could use the better than bouillon stuff. I use this in so many of my recipes.

It’s like a paste. Put it in, add the boiling water, stir it up, let it sit, done. Or you can use these bouillon cubes.

Now admittedly, these are the least tasty of those three options because they don’t have a lot of flavor to them. But if you’re like running out the door to the office, I think this is actually the best option. So I have a half a cube of bouillon, and you can control how much you want because it is like very salty.

And I already have the water boiling so I can show you what to do. So if I was meal prepping for the whole week, I would have the containers laid out, boom, boom, boom, boom, everything in there, half a cube of bouillon, seal it up, put it away, that’s done. And then when you’re at the office, you can either boil some water in a kettle, which is what I’m doing right now, or you just fill it with water and pop it in the microwave until it is boiling.

And you just want to let it sit for like five to 10 minutes once that’s in there to soften the vegetables. And I like it because the vegetables are not mush when it’s done. They’re still a little bit al dente, which I personally like.

There’s not a lot of bite to this soup because they are little tiny pieces, but wow, in a pinch, this is such a cool way to add a bunch of vegetables. You can also add those dehydrated vegetables to other soups that you’re making to just like bulk them up with vegetables. You could add them to sauces.

You could throw them just into other dishes in general, into casseroles with some extra liquid. They’ll just suck it up while they’re cooking. What a cool idea when fresh vegetables are harder to get, or you don’t have access to a freezer.

I just, I thought it was a really cool idea and I tried it out a couple months ago and I was like, wow, this actually works. So I wanted to share it with you. Boiling water.

Okay. Definitely thawed. Definitely cooked through.

I’m going to take our two servings. I’m going to take our brown rice and I’m going to steam it in the microwave. I already accidentally popped it.

So I’m going to use this one while that is microwaving. I’m going to put in this teriyaki sauce and I am going to do about four tablespoons total. Four tablespoons is a quarter cup.

There we go. She’s done. Turn her off and the microwave’s done.

Let’s go package her up. So we do have our soup still sitting here. I’ll show you that in a few minutes.

You saw once this was actually thawed and just a little bit wilted from being cooked, that took like five minutes to come together. We have our steam, fresh rice. I’m going to put half in one and half in the other.

Now I don’t want anybody to get the wrong idea that I’m saying this is the only way to do lazy meal prep. It is not. There’s so many ways.

I didn’t need to have steam, fresh rice. I could toss some rice in a rice cooker last night and it would have taken virtually no effort at all. But you know, when it’s last minute and you got to throw a bunch of stuff together right away, this is an option.

Okay, this is going to be the hardest part. You want to try to get about half of the Morningstar Farm chicken strips in each one. So if you’re trying to be very precise, I wouldn’t add those into the stir fry.

I would just do the vegetables with the sauce and then add the strips on top. All right, those are some pretty substantial dinners right there. Let’s show you the soup now.

This is what it looks like. Hot, hot, hot. It tastes good.

It tastes like real vegetables. It’s not like Campbell’s vegetables. So I would just put the powder in here, take it to work, add water there.

Okay, we got about 13 minutes left on those pancakes still. Let’s look at our snacks. First snack, easy peasy, banana and almonds.

So I get these big bags of raw almonds. Some people think raw almonds don’t taste good. I prefer them for roasted almonds actually.

And we’re going to put an ounce in each bag. So it should be about a quarter cup. An ounce is 28 grams.

I just tear it out. Reach in there. Boom.

One. Done. Five.

That took me less than 90 seconds. Even with measuring it out, this is way cheaper than the ones that are pre-packaged out for you. And it took 90 seconds.

So bada bing, bada boom. There’s five snacks. Let’s do another snack.

Want you guys to see that I have these, um, just for those busy weeks specifically. This is probably the most expensive thing in the whole meal plan. And they are, I don’t love protein shakes.

You guys know that. But on the go, like these are unbeatable. 32 grams of protein.

It’s by a company called OWYN. O-W-Y-N stands for only what you need. Eight grams of fat, three grams of carbs, 32 grams of protein.

They are soy-free, gluten-free, peanut-free, vegan obviously, artificial color free. They’re good. And I guess they come in non-plastic containers now also.

These are just kind of old. So boom. Five other snacks with 32 grams of protein.

Now let’s look at dessert. Ta-da. Dessert doesn’t have to be fancy.

Two clementines. That’s it. Tangerines, clementines.

What are these technically? Mandarins for dessert. Easy peasy. Just a little fruit bowl for dessert.

So that’s all done. The only thing we’re waiting for is the 10 minutes for this pancake sheet pan to come out of the oven. And again, if I had made it on a bigger pan, which I’m looking at it like coming up near the sides of the pan in the oven, maybe I should have used a wider pan.

It’d probably already be done. And when I would eat this, I would top it with melted frozen strawberries. It’s January.

Strawberries suck right now, especially in New England. But frozen strawberries are usually like picked at peak ripeness. These are usually pretty good.

So I would take a cup to two cups of these, put them in a little microwave safe dish, pop them in the microwave for two to three minutes and they melt and the starches break down and it becomes like a syrup. You could add stevia to it if you wanted to, but I actually find that it’s like plenty sweet enough on its own. And I use that as a syrup for my pancakes.

So like it’s literally been 32 minutes since we started this and now I’m just sitting around waiting for this to be done. And that was with starting with frozen food. So I guess the point is meal prep doesn’t have to be crazy.

It doesn’t have to be super hard. It doesn’t have to be fancy. I know I talked about this in the last video, but like legit.

And if I wasn’t flying out on Friday, I would have made all five days, but I hope you guys understand why I didn’t. I do not like to waste food. Stuff I made will get eaten, but if I made five days of it, some of it would not get eaten before we fly out.

10 seconds left. The dishes are done. The floor is swept.

This is laid out so I can show it to you once we’re done. I mean, this was a super fast meal prep. I wasn’t running around at all.

In fact, I was kind of bored just so you guys can see. Yeah, probably, probably should have used a shorter, wider pan. So that was in there for 40 minutes.

Probably could have cut that down to 20 minutes. I’ve never cut it this quickly after it coming out of the oven. Baked goods cook for a while after they come out of the oven because of all the heat that’s trapped inside, but I don’t have time for that.

So, so let’s see what happens. Now I’m going to do the melted strawberries thing so I can show you what I was talking about. So what I’m going to do with the rest of this is just let it cool.

And then I’m going to portion it out, stick it in the freezer. And then to heat it up, I can either pop it in the microwave or pop it in the toaster oven to get it ready for every day. Take my strawberries, take a couple of cups.

They’ll shrink down quite a bit. So, but that’s, that’s about two cups of whole strawberries. If they’re already sliced still, they’ll cook faster, but that’s what I got.

You can see how much that broke down into a syrup. Some of the strawberries are still kind of whole. So I’m going to mash them up with a fork.

So hopefully you got a good look at that. You really got to like cover it in the strawberries and let it soak them up. It’s almost like a strawberry shortcake or something.

It’s so, so good. So when you get bites like this, this is wicked hot, but yes. I haven’t made this in a while.

That is so good. Let me give you the, the overview here, the total for the day, 1,833 calories and 130 grams of protein. This was a very lazy, slow moving meal prep, but I hope you guys liked it.

I hope you guys got something out of this. If you’re interested in any kind of one-on-one coaching, go ahead and fill out an application in the description down below. If you like meal plans, we make a new meal plan every single month in our Muscles by Brussels membership.

So when you sign up, you start collecting them each month. And if you’re a one-on-one client, you get access to all of them. And so, so much more.

So got any questions? Let me know. If you liked the video, go ahead and like the video, subscribe, hit the bell, all the things I’m supposed to tell you to do at the end of a YouTube video. And we will talk to you soon.

Bye.

healthyeating, meal prep, veganbodybuilding, veganFitness, veganfood, veganprotein, veganrecipes
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