High Protein Vegan Meal Plan and Recipes August 21st

We’re celebrating chipotle this week! Though, if you’re not a spice fan, you can actually omit it and double down on the red bell peppers.

One chipotle sauce, two recipes: Chipotle Breakfast Sandwiches, then Southwest Chickpeas with the same base sauce but with three additional add-ins to make it bigger and a little creamier. Don’t worry I explain exactly how to do that in the Step By Step Guide.

Then this weeks snacky snack is savoury and incredibly simple to make but hopefully something you’ve never thought to do before and that’s homemade protein chips!

If you choose to make all 4 recipes the total daily macros for one serving of each recipe is: 1495 cals - 43g fat - 165g carbs - 112g protein - 28g fibre.

Breakfast: Chipotle “Egg” Sandwiches

486 cals | 14g fat | 58g carbs | 32g protein | 6g fiber

Lunch: Southwest Chickpeas

434 cals | 10g fat | 62g carbs | 24g protein | 16g fiber

Dinner: Maple Mustard Bowls

347 cals | 11g fat | 25g carbs | 37g protein | 4g fiber

Snack: Protein Chips

228 cals | 8g fat | 20g carbs | 19g protein | 2g fiber

Follow this step by step to make the entire meal plan.

1. Wash all your produce: yams, salad greens, corn, cilantro, red onion, red bell pepper and lemons and limes if using fresh. 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.

2. Preheat the oven to 350 F and prepare a small baking tray for Tofu “Eggs”, one large baking tray for yams and cubed fava tofu for the Maple Mustard Bowls and one medium to large baking tray for Protein Chips.

3. Then head to the Chipotle Breakfast Sandwiches and make the Tofu “Eggs”, steps 1-4.

4. Once Tofu Eggs are in the oven, head to the Maple Mustard Bowls and prepare the tofu and yams to bake, steps 1-4.

5. Next, get your last oven recipe ready and prepare the Protein Chips from start to finish.

6. Now you can head back to the Chipotle Breakfast Sandwiches and make the Chipotle Sauce but DOUBLE it. This sauce will be the base for both the Breakfast Sandwich and the Southwest Chickpeas. Make the entire double batch adding these ingredients into a blender: 100g chipotle peppers in adobo, 1 red bell pepper, seeded (120g), ½ bunch fresh cilantro (30g), 2 cloves garlic (10g), 2 tbsp lime juice (30g), 1 tbsp maple syrup (20g), ½ tsp cumin powder (1g), ½ tsp black pepper (1g), and ¼ tsp salt (1.5g). Blending until smooth.

7. Remove HALF the Chipotle Sauce and set aside for the Breakfast Sandwiches, then add to the blender with the remaining 1/2 Chipotle Sauce: ¼ cup nutritional yeast (32g), ¼ cup hemp seeds (40g), and ¼ cup soy milk (60g), blending until super smooth. This is the dressing for your Southwest Chickpeas! Set aside.

8. Now go back to the Chipotle Breakfast Sandwiches and complete the recipe using steps 6 & 7.

9. Next head to your Southwest Chickpeas and complete this recipe using steps 5 & 6.

10. Lastly head to your Maple Mustard Bowls and complete that recipe using steps 5-7.

11. Your meal prep day should be complete!

1. Preheat the oven to 350F and line a baking tray with parchment paper.

2. Using a vegetable peeler, peel the tofu into thin strips and add them to a mixing bowl.

3. Season tofu with “egg” seasonings: ⅓ cup soy milk (82g), 3 tbsp nutritional yeast (24g), ½ tsp turmeric powder (1g), and ¾ tsp salt (4.5g). Tossing well to coat the tofu. **If some tofu pieces break don’t stress it, they’ll cook up just as nice.

4. Spread the seasoned tofu across the prepared baking tray and bake for 18-20 minutes or until lightly golden and crispy around the edges.

5. Make the chipotle sauce by adding all the sauce ingredients into a blender and blending until smooth: 50g chipotles in adobo, ½ red bell pepper (60g), ¼ cup fresh cilantro (4g), 1 clove garlic (5g), 1 tbsp lime juice (15g), ½ tbsp maple syrup (10g), 1/4 tsp cumin powder (0.5g), ¼ tsp black pepper (0.5g) and ⅛ tsp salt (0.75g).

6. Toast your ciabatta buns, slather in chipotle sauce, divide the “eggs” across all 4 buns, and if using add a slice of vegan cheddar.

7. To re-heat the sandwiches throughout the week you can microwave them for 1-2 minutes, wrap them in foil/parchment and heat in the oven at 350F for 5-7 minutes, or pan fry them like a grilled cheese sandwich!