Our how to repast prep vegan for a sum calendar week is finally here! Even if you lot aren't found based, this is a GREAT agency to salve some money! You've got banana muffins, rice as well as beans, Steph's curry as well as a delicious quinoa as well as zucchini dish amongst marinara sauce. These meals volition lastly you lot half-dozen days, which leaves you lot a twenty-four hr catamenia to swallow whatever you'd like, similar a hot breakfast on Sat morning, or to grab upwards on a repast if you lot ended upwards going out for dinner ane night. YUM!
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Still don't know your MACROS? Download our FREE Macro spreadsheet: http://eepurl.com/c4uHAI
Are you lot non fifty-fifty certain what "MACROS" are??? Don't worry this xc 2d video volition explicate everything!
https://youtu.be/SkJauRBDHqY
For the repast prep:
If you're aiming for 1500 calories per a day
This prep volition brand nutrient for half-dozen days
Breakfast: two muffins
Lunch: Any Main
Dinner: Any Main
Add some snacks if you lot involve to a greater extent than than 1500 calories
If you're aiming for 2100 calories per twenty-four hr catamenia
This prep volition brand nutrient for 4 days
Meal 1: iii muffins
Meal 2: Any main
Meal 3: Any main
Meal 4: Any main
Add some snacks if you lot involve to a greater extent than than 2100 cals
If you lot are bulking - double or triple the rice as well as quinoa for each meal
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Snack Ideas:
1/4 loving cup almonds or your favorite nut
1/2 of an avocado
Granola bars: https://youtu.be/CbdCSUlh1fU
Superfood balls: https://youtu.be/CbdCSUlh1fU?t=5m10s
Hummus amongst carrot/pepper/cucumber sticks: https://youtu.be/VA0d7bvLUdI
Buffalo cauliflower: https://youtu.be/VA0d7bvLUdI?t=2m42s
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STORAGE AND REHEATING DIRECTIONS:
1. All meals should live fine for half-dozen days, only if you lot are to a greater extent than comfortable putting inwards the freezer, you lot tin position 4 meals inwards the freezer for days 5+6.
*Note - the guacamole volition non freeze good as well as tin larn brownish as well as then you lot may desire to house it inwards a seperate air tight container.
Watch this clip to run into how to shop it:
https://youtu.be/TuoyzVpmKuE?t=6m25s
2. If frozen, conduct keep the meals out the nighttime earlier you lot innovation to swallow as well as house inwards refrigerator to thaw.
3. Once thawed, reheat inwards a covered saute pan for a few minutes or swallow cold... or position inwards your Hot Logic!
Don't know what a "Hot Logic" is??? Check out this information video: https://youtu.be/6bfmefjupu4
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RICE AND BEANS
3/4 loving cup brownish rice
2 cups water
1/2 white onion (about 100g)
2 garlic cloves
2 pocket-size cans dark beans
cilantro
1/2 cerise onion (100g)
2-3 tomatoes (about 300g)
2 avocados
jalapeno (optional)
2 tbsp kokosnoot oil
2 tbsp olive crude
**You tin role ALL olive crude if you lot want
MACROS for 1 MEAL:
Calories: 566
Protein: 17
Carbohydrates: 66
Fiber: 19
Sugar: 3
Fat: 26
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STEPH'S CURRY
3/4 loving cup brownish rice
1 1/2 cups water
1/2 yellowish onion
4 garlic cloves
small slice of ginger* (we didn't conduct keep whatever only you lot tin add together it)
2 tablespoons kokosnoot oil
100g carrots (about 1)
250g zucchini (about 1)
100g dark-green beans
100g mushrooms (about iii big ones)
1 tin - 15oz / 425g chickpeas
12oz / 350g tofu (firm or extra firm)
1 tin - 13.5oz / 400mls kokosnoot milk
salt/pepper
1 tsp cumin
1 tsp tumeric
1 tsp curry pulverization
MACROS for 1 MEAL:
Calories: 578
Protein: 22
Carbohydrates: 46
Fiber: 13
Sugar: 5
Fat: 34
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ONE POT xv MINUTE MEAL PREP
3/4 loving cup quinoa
2 cups water
400g zucchini (about 2-3)
1 tin dark beans
60g kalamata olives, pitted (about 16-20)
1 tsp himalayan salt
1/2 tsp cracked dark pepper
1/4 loving cup olive oil
2 cups marinara sauce (no saccharide added)
2 cups raw spinach
1/2 loving cup raw almonds
MACROS for 1 MEAL:
Calories: 533
Protein: 18
Carbohydrates: 50
Fiber: 16
Sugar: 8
Fat: 29
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BANANA MUFFINS
Ingredients are to brand 12 MUFFINS:
---Bake at 400F/200C for eighteen minutes
3 bananas, mashed (about 375g total)
¼ loving cup kokosnoot oil, melted
¼ tsp body of body of water salt
½ tsp baking powder
1 tsp baking soda
½ loving cup arrowroot starch/powder
1 loving cup almond flour
½ loving cup sometime fashioned oats (optional)
1 tsp vanilla
1 tbsp kokosnoot crude for greasing the pan
MUFFINS if you lot conduct keep two out of 12:
Calories: 323
Protein: 6
Carbs: 32
Fiber: 5
Sugar: 8
Fat: 19
MUFFINS if you lot conduct keep iii out of 12:
Calories: 489
Protein: 9
Carbs: 48
Fiber: 7
Sugar: 12
Fat: 29
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*All macros calculated using My Fitness Pal*
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