Mid-August, and I’m in shock at how quickly we got to the last month(ish) of summer! So I say we slow down, turn on some good music, open the windows, and prep some summery goodness that’ll have you out of the kitchen and in the sun for the rest of the week.
This week I bought all the produce from my local farmers market, and if that’s available to you, I can’t recommend it enough.
If you choose to make all 4 recipes, the total daily macros for one serving of each recipe is: 1348 cals – 44g fat – 139g carbs – 99g protein – 41g fibre.
Breakfast: Peach Crumble Overnight Oats
419 cals | 11g fat | 53g carbs | 27g protein | 9g fiber
Lunch: Gado Gado Salad
498 cals | 18g fat | 50g carbs | 34g protein | 19g fiber
Dinner: “Beef” Lettuce Wraps
292 cals | 8g fat | 25g carbs | 30g protein | 10.5g fiber
Snack: Sugar Free Oat Bars
139 cals | 7g fat | 11g carbs | 8g protein | 2.5g fiber
Follow this step by step to make the entire meal plan.
Wash all your produce: peaches, Thai chilis, garlic, lettuce, green beans, potatoes, cucumbers, green onions, lime and lemons (unless bottled). My produce washing method: 1 tsp baking soda to every 2 cups water, mix, and soak produce for 15 minutes before draining and rinsing well.
Preheat the oven to 350 F and prepare a small baking tray for tempeh and a loaf pan for Sugar Free Oat Bars.
Bring two pots of water to a boil – one with 6 cups water (1.42L) and one with 8 cups water (1.89L).
Make the Sugar Free Oat Bars from start to finish.
Then trim 32 green beans and chop the 4 potatoes into large chunks. Set aside.
Once both pots of water are boiling - add to the smaller pot of water the 32 trimmed, green beans and 2 bricks of tempeh (no need to cut the tempeh yet). Set a timer for 5 minutes. Once your timer is up, take the bricks of tempeh out with a spatula and place boiled tempeh on a cutting board, then immediately drain and rinse the green beans with cold water to stop from cooking further.
Then add to the larger pot of boiling water - chopped potatoes and a big pinch of salt and set timer for 20 minutes. Potatoes are done once you can easily slide a fork into them - make sure this is before the starch on the outside of the potato starts to breaks off! You want firm but cooked through potatoes.
Chop the boiled tempeh into bite size chunks and season with 1 tbsp oil (13.5g) and ½ tsp salt (3g). Then spread seasoned tempeh across the prepared baking sheet and bake for 15 minutes or until browned.
Once tempeh and Oat Bars are out of the oven you can turn the oven off!
Now head to the Peach Crumble Overnight Oats and make the recipe from start to finish.
Next up head to the Gado Gado Salad and complete the recipe using steps 8-12.
Lastly make the “Beef” Lettuce Wraps from start to finish!
Slice the peaches into thick wedges and add them to a large pan or pot.
Then add in 2 tbsp lemon juice (30g), ⅛ tsp salt (0.75g), and ½ cup water (120g).
Bring pot to medium heat and cook the peaches, stirring often, for 12-15 minutes or until softened and jammy.
While the peaches cook - add 1 ⅓ cup oats (120g) to a blender and blend into oat flour.
Add the oat flour to a mixing bowl and mix with 2 scoops/servings vanilla protein powder and 1 ½ cups soy milk (360g). Whisking until it’s smooth. Depending on your protein powder you may need to add ½ cup more soy milk for a smooth and pourable consistency. Using Vedge Nutrition I used the full 2 cups soy milk listed (480g).
Pour the oat mixture into 4 meal prep containers. Set aside.
Make the crumble topping by adding to a small bowl: remaining ⅔ cup oats (60g), 2 tbsp peanut butter (32g), 1 tbsp maple syrup (20g), and 1 tbsp cinnamon (6.5g). Then mix together using your fingers or a spoon, until it reaches a crumbly texture.
Divide the cooked peaches across the tops of the 4 oat bowls, then top each one with ¼ of the crumble mixture.
Seal each container and set in the fridge overnight and up to 4 days.
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