Transcript:
Dani:
Hello, everybody. Welcome back to the channel. My name is Dani Taylor, co owner of Vegan Proteins Online Coaching. And today we are doing another meal prep video. So about a month ago I did a meal prep video challenging myself to do Monday through Friday full meal prep at 120 to 140 grams of protein and using all of Michael Greger’s daily dozen in under an hour.
And you guys responded, you liked that video a lot and I got a lot of requests in the comments to do sort of different versions of it. That’s what I’m doing today. Today I’m going to do the exact same thing, but today I’m going to try to do it gluten free. Now, I want to start this with the caveat I am not gluten free. I love gluten. Our clients love gluten.
We eat a lot of gluten around here. But I understand that there are people out there that don’t consume gluten and then think that they will have a hard time reaching their protein goals as a vegan if they can’t have gluten. There are also people out there that are like that with some. Always stay tuned. That video will come soon.
I have a whole list of variations of this that I am going to try to make if you guys continue to like them. So if there’s any that you’d like to see, let me know in the comments down below. If I can do it and you guys like it, I will do it. So without further ado, we’re doing the exact same thing today, but gluten free.
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Dani:
Let’s go. I’m going to preheat my oven to 350 degrees because we are going to do a pumpkin pie as our sort of dessert for this meal prep. I haven’t pre measured anything, but I have planned what I’m going to make and made sure that I have all of the ingredients that I need here. First thing to think about is what is going to take the longest. And it’s kind of a toss up between this one pot sweet potato chili that I’m going to do for lunch and that pumpkin pie.
But I’m going to start with the soup because it’s going to probably take the longest and it can kind of sit there. You can forget about it once it’s on the stove. I have my ingredients here on my computer. They are all my own recipes and I am going to get started. So sweet potatoes, I’m not going to peel them. The peel is where a lot of the Good stuff is.
But there are a couple spots where they’re kind of like beat up. And I am gonna take those spots off if I can find my peeler. Where’s my peeler? So I don’t know if these spots are, like, bad for you or whatever, but I’ve often found that they don’t taste very good and sometimes they’re hiding bruises behind them. So I just like to get those bits off.
And I’m gonna use three sweet potatoes. That one’s pretty gorgeous. They look like they’re different varieties. That one’s even more gorgeous. So sweet potatoes, yams. These are, I’m sure technically yams, but just gonna dice these into like 1 inch cubes. And I love this recipe because the order that you put stuff in doesn’t really matter.
You just kind of throw it all in a pot and forget about it. If you wanted to be real precise, you could weigh these, but I’m not going to. I actually hate chopping vegetables. It’s like one of my least favorite things. Get my biggest pot that I have. Pop it on the hot burner to start. At least one sweet potato. That looks like it’s about two cups there.
These ones are much easier to chop and a much brighter orange. Probably should have started with those two. I might not actually need this third sweet potato. Can you ever have too much sweet potato, though? I don’t really need it, but I already chopped the ends off of it. I think I’m gonna save this for another day or a different dish. Next, a large onion.
I hate, hate cutting onions. When I was a kid, I worked at a Pizza Hut and we had to cut red onions for the salad bar every day, buckets of them. And I would just like chew gum or wear goggles because it was brutal. So again, these do not have to be perfect. You guys are going to find out my knife skills are sorely lacking. That’s good. Dump it in the pot.
Okay, black beans. So I’m going to dump this in juice and all. And I need about a third of the second can here. That’s about a third of a can. Put that in a Tupperware later. These cans of diced tomatoes with green chili. This is just my regular market basket brand. I’m going to put in two full cans of those 15 ounce cans. Come on, TVP. So this is where our protein is gonna come from in this recipe.
I mean, yes, there’s some protein in the beans, but this is. TVP stands for textured vegetable protein. You can get it made out of soy or peas. This one is out of peas. I’m adding a cup and that cup should be around 60 grams of protein right there. Salsa. This is how big I always buy salsa because we go through it so much. I’m going to add two cups. Yeah, two cups of salsa and any brand of salsa will do.
If you get a 16 ounce jar, you can just dump that straight in. I am going to add my spices, which are going to be chili powder, cumin, onion powder, garlic powder. There’s a good amount of spice in the salsa and in the chilies, so we don’t need to add a lot. But you can spice it up however you want. I actually have some chipotle powder. I might put that in.
Okay, Garlic. Let’s do onion first. About a half a teaspoon. Garlic. About a half a teaspoon. I hate these things. I never use them. And what did I say? Chili powder and cumin. Cumin. 1 teaspoon chili powder. 2 teaspoons. Unless you don’t like heat. Although chili powder is not nearly as spicy as people think. It’s more cayenne pepper. Beautiful.
So all of that is more. Other than the salsa, it’s more or less like solid food. So now we’re going to add our broth, which I am actually almost out of broth, so I’m going to show you a trick. So three cups would be three teaspoons of this. Better than bouillon. And I might have three teaspoons in here, but I might be just shy. So I’m going to get as much of it out of here as I can with a spoon.
So, yeah, that looks like that’s probably about two teaspoons. So I might be a little bit shy. And I’m just going to put the paste directly in the water because, I mean directly in the pot, because everything is going to get mixed in a minute. But now I’m going to add some hot water to this jar and shake the crap out of it. So that was about a quarter cup of hot water.
And I’m just trying to get as much off the side walls here as I can. Oh, yeah, that’s almost all of it. Okay, so that was about a quarter cup. So I’m gonna add two and three quarter cups of water to the pot. And this is the same cup that had salsa in it. So that’s what you’re seeing there. So I’m getting the last bits of that salsa out as well. Okay. So this is a really thick, hearty stew.
If you Wanna add more broth to it? You can. And I’m also gonna add a lot of broccoli. So this is a full bag. Says it’s eight servings. I only really need five in here, so I’m going to do a little more than half of this bag. Oh, Giacomo always gets mad when I open the bags like this. Oops. Okay, tie that up, toss her back in the freezer. I’m going to turn my oven on, stir it all together, keep it on like a medium, medium high heat and just keep an eye on it.
As everything softens, that will get easier to stir. I’m gonna quickly rinse all this stuff and set it aside. Okay. We’re gonna move on to our pumpkin pie. I mentioned for dessert, so I wasn’t sure if this existed, but it does. So this company Medell gluten free graham cracker crust. So this is the only thing that’s gonna make more than five servings.
It’s gonna be eight. Because it’s a pie. If I couldn’t find this, I was going to use the knickknack brand of gluten free graham crackers and just kind of use that as a base for like some mini pies. But we got this pumpkin. I’m going to use medium firm tofu here and I’m going to use stevia as the sweetener. If you don’t like stevia, you could try monk fruit.
If you don’t care about a carbohydrate count, you could use maple, maple syrup, agave sugar, whatever you want. But that’s what I’m going to use today. This is very similar to the recipe that I use at Thanksgiving. I just use regular, regular old sugar at Thanksgiving and I use a not gluten free crust, but otherwise it’s very similar. I’m gonna use my food processor.
I’m gonna use 8 ounces. So half of this container of medium tofu, you can get away with using firm, you can get away with using soft. But what I found today was medium, so that’s what I’m using. So here’s my full block. Pop it right in the food processor. Now, even though we’re using tofu and this does have some protein in it, I don’t want you to get the idea like, oh, this is a special protein pumpkin pie.
It’s not. It’s just comparatively, you know, relatively healthy to a lot of the pumpkin pies that are out there. Full can of pumpkin. I actually have a pumpkin that I grew in our garden this year. And that’s what I’m going to use on Thanksgiving. I’m excited about that. And I’ll save this for something else. You can blend it up and turn it into a dressing.
Whatever you want. So in my regular non meal prep video, I would use 2/3 a cup of brown sugar. But I’m not gonna have that just every single night of the week. So I’m gonna replace that with stevia. And I wish I had stevia that was not in these packets right now. But this is all I have. So 24 packets equals the sweetness of one cup of sugar. So I’m gonna use about 15.
And I haven’t made it this way in a while, so hope it comes out as good as I remember. I like mine spicy. Some people have said too spicy. So I am going to add two teaspoons of cinnamon. One, two. A half a teaspoon of nutmeg. Hi, nimble. Half a teaspoon of nutmeg. You could add ginger. I think I’m going to, because this is just for me. If I have some. Nope.
Mix that. Not going to use ginger. But I am going to add a half a teaspoon of pure vanilla extract and 2 tablespoons of cornstarch, which I have to find. Apparently I’m out of cornstarch, but I do have tapioca starch, which is going to. This is going to act as the binder in this recipe. And tapioca starch, cornstarch, it’s going to do the same thing.
So two tablespoons. Okay. And I’m going to process it till it is smooth. Occasionally scrape down the sides to just make sure everything gets incorporated. Land it again using a rubber spatula. I’m going to put it directly into the pie crust, which I also put on ow a tray, a hot tray because it’s under my oven. That’s where they’re stored. Even though you can put it in the oven like this, I find sometimes they kind of like bend or break when you do them that way.
So. Okay. As much as I’m going to get and then I’m going to smear it around, spread it out, try to make it nice and flat, as flat as you can right up to the edges. I’m actually happy that came out to be like the perfect amount for this particular pie. Pop it in the oven for 40 to 45 minutes. It is going to come out. It’s still going to look a little bit wobbly.
That’s okay. But 40 minutes, 40 to 45 in the oven 350. It’s gonna have to be 35, because that’s all I got left in my timer. So that’s what we’re doing. That’s where we’re at. We got 35 minutes left. It’s supposed to bake for 45. Guess I started with the wrong thing, huh? All right, next we are gonna move on to dinner, which is gonna be a tempeh picadillo.
I might cheat this and turn the temperature up just a little bit to 370. Damn, I’m so mad at myself for that right now. All right, tempe picadillo, let’s get into it. So I’m going to need my enormous wok for this, and I haven’t made this in years. Years, years. So bear with me. I am going to put a little bit of olive oil in the pan and heat it up on. I’m going to do a low, low medium.
That was literally like a tablespoon. Two tablespoons. Beautiful. Okay. Okay. I am gonna crumble 16 ounces of tempeh. So this is our protein, our main protein source here, tempeh, right here. I’m gonna crumble it right into the pan. This is how I open the packages. I cut them in half and squish them out. So you’ll see these are made out of fermented soy, totally gluten free.
And this is how they crumble when you just mush them up. So I guess I’ll do it all right here and then dump it into the pan. I’m also going to add a little bit of water and a little bit of soy sauce, like a tablespoon. You could also use veggie broth, but as you can see, I’m out. Awesome. That looks good. In the wok you go, okay, Adding a half cup of water and a tablespoon of a low sodium soy sauce.
There we go. In place of vegetable broth, two cloves of garlic, a teaspoon of oregano. A lot of these come from our garden, so sometimes they’re, like, mislabeled. All right, so garlic. I like to use a garlic press for these. My garlic press looks like this. I adore it. My half a teaspoon of oregano. Just rinse this quick so we don’t get cinnamon in there.
We have black pepper, cumin, cayenne, cumin. A full teaspoon, beautiful quarter teaspoon of black pepper right here. I’m gonna eyeball that cayenne. So this is the spicy one. So keep that in mind if you got people in your house that don’t like spice. We do, but this is going to make me sneeze. I can already tell. Okay, now I have to add some more tomatoes.
I’m going to add crushed tomatoes and a can of chilies. This is a large can, a 28 ounce can. Dump her in. And a little can, 4 ounces of green chilies. Awesome. I can hear the soup starting to sizzle, so I’m going to give that a quick stir. That’s looking good. So I’m going to let this simmer for about 20 minutes. I’m going to use a different spoon. Although they do have kind of similar flavors in both of them.
We are going to be adding raisins and olives to this picadillo. And I’m going to turn the heat up now that there’s more stuff in there. Looks a little wetter than I remember it. I’ll turn it up a little bit more. Okay, let’s go over breakfasts. So that’s gonna be a high protein Greek yogurt. So Kite Hill makes a high protein Greek Yogurt that has 17 grams of protein and obviously it’s gluten free and vegan.
Duh. And I’m gonna do two thirds a cup in each of these containers. Now, these are unsweetened. Again, you can add stevia if you want to. I’m not going to. And I think that the best way to do this, rather than using a measuring cup, is actually just to put them in there on the scale. So mix them up because sometimes they separate a bit. Like all yogurt does.
Two thirds of a cup is 170 grams. So that’s what I’m gonna do. 170 grams in each. Tear it out in between. They should all be the same weight, but they’re not always. This is when you find out if the label tells you the truth or not about how much is in there. Right. Am I right? No. The answer is never gonna have to open a third one. I think just to get what it says on the label.
Supposed to be in two, five servings in two. Exactly. Oh, this might be maybe. Maybe. Boom. Beautiful. So I apologize for my smack talk, Kite Hill. I apologize. Next. This might seem really weird to some people. I don’t know. I’ve had people give me weird looks for it. And then I have people have had people not give me weird looks for it. Let’s give this a stir.
Okay. I don’t want anything to stick, but I do want some of this liquid to cook off, give that a stir, and basically, when the sweet potatoes in this are soft, it’s done. I am going to add a quarter cup of dry oats to each of these. Is this. Oh, there was a quarter cup in there. Beautiful. I love the texture of dry oats mixed in to yogurt. They get, like, super creamy.
I don’t really know what to compare it to. Honestly, I don’t know. And then, as you will likely remember from my last video, my Soy Krispies. So I’m going to add one serving, which is a third a cup, to each one as well. So 17 grams of protein in the yogurt, 20 grams of protein in the Krispies, and then I’m not going to add these now, largely because they won’t fit in my containers, but you could add them if you wanted to.
But I will be having a half a cup of raspberries on each one in the morning. So that was about two pounds, I guess, of raspberries. Again, just keep stirring. If you don’t pay attention, this could stick. And I am down to 22 minutes left. This is going a little bit differently than last time. I got cocky. I got cocky. So seal these up off to the side.
Okay, let’s go over snacks. Those are super easy. So the bulk of the work is now done. Snack number one, two clementines and a bag of these delicious Kibo veggie crunch chips. They are made out of peas. They have 7 grams of protein in them, so not a ton, but definitely like, it adds up throughout the day. They’re baked, they’re not fried, and they are vegan.
Sour cream and onion flavored. And I also got the hot chipotle flavored as well. So two of these, one of these. Oh, I forgot. There’s a tablespoon of flax that I got to add to these here. And I don’t have any ground flax, so I got to grind it. All right. I use a coffee grinder to make my ground flax. And you save quite a bit of money on flax that way. One tablespoon, two tablespoons.
We can’t forget the Michael Greger flax flax meal. Okay? And always store your flax seeds in the fridge. Okay. Last thing we are adding to our picadillo is a third a cup of raisins, a third a cup of sliced green olives. I know it sounds weird. I know it sounds weird. You gotta trust me on this. Okay? So I did need some brine also, so that’s almost Entirely brine.
Beautiful. But I need the olives. And I might add extra because I freaking love olives. That’s a little extra mixy. Mixy, Nothing sticking. I honestly don’t know if I’m gonna have containers for that. Oh, I got sidetracked on my snacks. I had my orange snacks and my kibo snacks. My other snack of the day is going to be these edamame beans that I had in the last video.
Also gluten free, 11 grams, 11 grams of protein in those. And I’m gonna add two Brazil nuts, which I normally have during the day, but I forgot to mention in the last video for the selenium them. So we’re also having with the dinner a salad on the side. So I’m not going to prepare the salad in advance because it’ll just get wilty and disgusting.
But I can show you one of the things I do to make salads happen a little bit faster if I’m having salad during the week. I was too ambitious with the pie. I was too ambitious with the pie. So your salads can be anything. Mine’s just going to be very simple. So I’m just going to pre cut my cucumbers and tomatoes for the week and put them in separate little containers here so that when I do go to assemble them, like the hardest part is already done.
I don’t know if my knife is going to be sharp enough to make this worth doing. Now, you don’t need to slice cherry tomatoes. They’re kind of delicious all by themselves. But I like the size of the stuff in my salad to be pretty uniform. Guys, tell Giacomo he needs to get me a better knife set for Christmas. 14 minutes left. Let me tell you. I haven’t cleaned the kitchen.
I haven’t done a dish yet. Although actually, to be fair, I didn’t dirty a lot of dishes so far. I think I’m gonna hold off on cutting the other one just in case. Sometimes vegetables, when you prepare them too early, they get like a little bit mushy throughout the week. And I’m also gonna use this shredded red cabbage, which I don’t need to take out of that bag.
We’ll be fine. That is the dishes done. Okay, so I can hear that I gotta take that out of the pan because I can hear that it’s going to start to stick any second. I don’t know how to describe that, but it’s true. It like starts to sizzle more. Yep, there we go. So it just, just, just started to give me a little resistance at the bottom of the pan. That sucker’s done.
I’ll test a sweet potato in a second. So now I’m gonna try to get this roughly evenly in. These five containers only made a tiny mess. Dinner. Ooh, imagine. Imagine if that fell just now. That would’ve not been great. All my dishes are loaded into the dishwasher, except for the wok that I just put there. Test one of the sweet potatoes. That is gonna be very hot.
Well, I’m done. Okay, the wok is clean. Now here’s the big question. I don’t have containers. I don’t have containers to put this soup in, so I am going to. I don’t have anything big enough for that. So what I think I’m gonna do is I’m going to let this soup come to room temperature and then just put it in the fridge and sort of dole it out each day. Now I’m looking at it.
It is a lot. It’s a lot of soup. I would say each serving is going to be at least. At least two cups, probably two and a half cups or so. But if you wanted to figure out exactly how much, you weigh the pot beforehand before you start throwing stuff in it. And then you weigh the pot when it’s done and cooled, and then whatever the difference is, you divide that by five, that’s how many grams each serving would be.
Okay. So let’s lay this out all pretty like we did last time. I actually did a much better job not making a mess. So. Okay, we have breakfast with our berries. Oh, she looks done. She looks done. Oh, yeah, she’s good. And we are done. I really did not think I was gonna make that one. Couple concessions. I don’t have trays for this, and the salads will be sort of prepared in the evenings as we go, but everything else is done.
I wanted to go over what the macros of this particular meal plan are, so the whole day’s worth. Cause this was the other thing. A lot of y’all complained the calories were too high in the last. No, they weren’t. But I hear you, and I’m trying to show you guys what you want. The point is, you can reach any goal that you want to reach, even if maybe they should be higher.
As a vegan, that’s the point. Calories total for the day, 1600, 205 grams of carbs, 43 grams of fat, and 117 grams of protein. Ah. So let’s take a look at it all laid out. Nice. We have our five breakfasts with the raspberries that are going to go on top of them. Our snack of Brazil nuts and clementines. Our lunch. Our giant soup pot. Now you can see how much that made.
It’s a lot. Our delicious kibo veggie crunch chips, sour cream and onion and some edamame beans. Our tempeh picadillo with a salad that will be arranged in the evening. And I didn’t mention it, but I just have a bottled dressing there that I sucked almost all of the oil off of with a turkey baster. And just so you do not think I am lying, look at that.
She’s done. See how it’s pulling away from the crust at the outside? She’s totally cooked. And once she’s cooled, that’s gonna be delicious. So that’s it. That’s a full week’s meal Prep. Gluten free, 117 grams of protein. Michael Greger’s daily dozen. Let’s see if I can go over that. Beans. We have beans in the soup. We have a lot of beans in the soup.
We have tempeh, which is a soybean. In the tempe picadillo. We have the edamame beans, which is also beans. We have some, some tofu in the pie. We have edamame Krispies in the breakfast. We checked beans off. Okay. Berries, obviously in the breakfast. Other fruits. Okay, two other fruits. We have raisins in the dinner and we have clementines right here.
I guess tomato is technically a fruit, but I’m not counting it towards fruits. Cruciferous vegetables. Broccoli. Other vegetables. So many other vegetables. I mean, we have mad tomatoes in both of these meals. We have sweet potatoes, we have greens, we have cucumbers. We have this, the cabbage at dinner, lots of vegetables. Flaxseeds, one serving in the breakfast.
Nuts, other nuts. Brazil nuts right here. Herbs. And you saw how many spices I put in everything. There’s a bunch of spices in here, A bunch of spices in the tempe picadillo, even spices in the pumpkin pie and grains. This one’s always the toughest one for me. So supposed to be three servings. We have the oats in breakfast. We have one serving in breakfast.
We have whole grains in that gluten free pie and we have them in the chips here. These are whole grains in there. And then I usually don’t think of just grains. This is just me personally, I often think of just like starchy whole foods. So to me, even though it’s not a grain, sweet potatoes kind of fall into that category when I’m thinking of these things.
So that one, you know, maybe we’re bending the whole grains a little bit here, but otherwise all the daily dozen right there. And if you wanted to like you make some cornbread to go with this, remember this is 1600 calories. You got more calories to play with almost all of you. But if you wanted to make a cornbread to go alongside of this, that would definitely be grains as well.
So there you have it, guys. This is the week of Thanksgiving. If you’re curious about these recipes specifically, we have hundreds of recipes at Vegan Proteins in Our Muscles by Brussels Membership, which we are actually doing a Black Friday sale. Go check it out. It’s an annual membership, plus you get five bonus meal plans just like this, all laid out with all of the recipes to make seven days worth of food.
They are not gluten free, but lots of the recipes happen to be gluten free and you can mix and match, et cetera, et cetera. And you also get a free copy of the Flexible Dieting for Vegans ebook that I wrote and have sold thousands of copies of and it is 52% off of the total value just for Black Friday. So we would love to have you in our community. Also, if you’re looking for any kind of one on one coaching, that’s what all of the coaches here at Vegan Proteins do.
So go check out veganproteins.com let us know if you have any questions. If you like the video, don’t forget to 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 I’ll talk to you soon. Bye.
