SOY FREE, No Mock Meat Vegan Bodybuilding Meal Prep
Crispy Quinoa Cereal
1 cup quinoa, cooked
1 teaspoon cinnamon
1 teaspoon vanilla extract
Toppings: Freeze dried or fresh raspberries, banana slices, plant-based milk.
Preheat your oven to 300 degrees F (150C).
Combine cooked quinoa with cinnamon and vanilla. Spread mixture out on a cookie sheet (I used a silicon mat to avoid any use of oils).
Bake for 30 minutes, stirring every 10 minutes. Quinoa will crisp up as it cools.
Cool and store in an airtight container.
Macros per serving: Protein 9g, Fat 5g, Carbs 31g
Mung Bean Waffles with Chickpea Scramble
1 T extra virgin olive oil
8 ounces mushrooms, thinly sliced
2 cloves garlic, minced
2 cups baby spinach
1 cup garbanzo bean flour
2 T nutritional yeast
1/4 tsp turmeric
1/4 tsp paprika
1/4 tsp black salt (kala namak- high in sulphur and gives an "eggy" flavor.)
1/4 tsp pepper
1 T Bragg's liquid aminos or Coconut amino
3/4 cup plant milk
Optional toppings: tomatoes, sprouts, avocado
Heat a medium non-stick frying pan over medium heat. Sautee mushrooms, garlic and spinach until wilted (add a bit of vegetable broth if necessary). Set aside.
In a medium sized mixing bowl, combine bean flour, nutritional yeast, turmeric, paprika, black salt and pepper. Whisk to combine. Add Bragg's liquid amino and plant milk and combine.
Heat olive oil in a medium non-stick frying pan over high heat. Pour in bean flour mixture and allow to heat until bubbles begin to form at the top, and the edges begin to firm up. Next, use a spatula or spoon to drag across the mixture and break the batter into chunks. Cook the chunks until they have browned are are firm.
Combine the chickpea chunks with the spinach mixture. Serve with cherry tomato halves, avocado and bean sprouts.
Macros per serving: Protein 20g, Fat 12g, Carbs 45g
Mung Bean Waffles
3/4 cup mung beans, soaked overnight.
1/3 cup garbanzo bean/chickpea flour
1/3 cup plant milk
2 T nutritional yeast
1 tsp baking powder
salt and pepper to taste
Directions: Place soaked mung beans, chickpea flour in a food processor and blend until smooth. Pour 1 portion into a waffle iron heated on high.
Macros per serving: Protein 8g, Fat 2g, Carbs 16g
DIY Protein Powder
1/4 cut quick oats
1/4 cup PB2
Macros per serving: Protein 18g, Fat 9g, Carbs 15g
BBQ Lentils with peas & baked potato
½ cup (100 grams) green lentils, dry
1 cup (250 ml) water
1 cup (125 grams) peas
2 medium potatoes, baked
¼ cup (2 oz) low sugar bbq sauce
Preheat the oven to 425 degrees F. Wash and dry potato. Pierce the potato 2-3 times with a fork. Place the potato on a baking sheet and bake for about 45 minutes, or until the potato is tender inside if you poke a fork into it.
In a small saucepan, bring lentils and water to a boil, then reduce to simmer. Cook for 20-25 minutes, or until lentils are tender and have absorbed the water. Remove from stove top, cool, then mix in barbeque sauce. Serve with baked potato and green beans.
Macros: 21g Protein, 1g Fat, 98g Carbs
Total Meal Prep Macros per serving: Protein 76g, Fat 29g, Carbs 205g