High Protein Vegan Meal Plans / Recipes July 3rd

Hey Bite Club Fam! We’re in week 2 of the new and improved meal plans with the Step By Step Guide and Master Grocery List. I hope those of you that chose to do the full prep plan last week enjoyed the Step by Step Guide and that it made your prep smoother, faster, and more efficient!

This week I’ve rounded up some Asian inspired flavours like the breakfast Mango Sticky Quinoa that mimics my favourite Thai dessert: Mango Sticky Rice. Then a zesty ginger infused salad dressing over the quickie lunch salad, and everyones favourite peanut sauce over protein noodles for dinner. This weeks snack is savoury (!) and it’s the perfect way to boost your protein when you need a pick me up between meals! Or if you need a FIFA snack..

If you choose to make all 4 recipes the total daily macros for one serving of each recipe is: 1573 cals - 49g fat - 189g carbs - 94g protein - 38g fibre.

Breakfast: Mango Sticky Quinoa

439 cals - 15g fat - 49g carbs - 27g protein - 6g fiber.

Lunch: Maple Ginger Salad

524 cals - 24g fat - 53g carbs - 24g protein - 14g fiber.

Dinner: Peanut Noodles

485 cals - 5g fat - 77g carbs - 33g protein - 14g fiber.

Snack: Jalapeno Edamame Dip

125 cals - 5g fat - 10g carbs - 10g protein - 4g fiber.

Note: If you find yourself ahead of a step feel free to skip to the next one while you wait for the oven/stove etc. or consider washing a dish or two!

1. Wash all your produce: jalapeno, limes, green onion, zucchini, carrot, ginger, and mango. If you’re not using a pre-chopped coleslaw mix and instead chopping your own cabbage, add that to the washing list too! 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. Next make your quinoa. To make the total 5 cups cooked quinoa you need for both the Mango Sticky Quinoa and the Maple Ginger Salad, add 1 ⅔ cup DRY quinoa (310g) mixed with 3 ⅓ cup water to a pot. Bring pot to a boil, then place a tightly sealed lid over your quinoa and turn heat to a low simmer. Cook for 18-20 minutes or until cooked through.

3. Next cook 6 cups edamame beans for the Maple Ginger Salad and the Edamame Dip. Bring a large pot of water to a boil and add the 6 cups frozen edamame beans and cook for 5-6 minutes or until cooked through and tender. Then drain and rinse with cold water to stop the edamame from cooking further.

4. Then grab the two zucchinis (for the Peanut Noodles) and using a vegetable peeler, peel them into ribbons. Then set aside.

5. Last item to cook is the noodles. Bring 6 cups of water to a boil and add your pasta noodles for the Peanut Noodle Salad. Cook noodles according to package directions, or if using the Catelli Protein + Noodles as recommended, cook for 8 minutes, then add in peeled zucchini ribbons for the final minute to cook with the pasta.

6. Once your quinoa is done cooking - remove 2 cups cooked quinoa (370g) and set it aside to cool. Then you can keep the remaining 3 cups of cooked quinoa (555g) in the pot and make your Mango Sticky Quinoa from start to finish - step 2 on the recipe page.

7. Next up finish your Maple Ginger Salad recipe using the reserved 2 cups of cooked quinoa (370g), and 4 cups of the cooked edamame beans (620g), starting at Step #3 on the Maple Ginger Salad recipe page.

8. Then move on to your Peanut Noodles and complete the recipe using the cooked noodles and zucchinis and starting at Step #7 on the recipe page.

9. Lastly make your Edamame Bean Dip with the remaining 2 cups cooked edamame (310g).

10. You should be done!

1. Make the quinoa first (those following the Step by Step Guide and making the entire meal plan head to the guide first so you can cook a bigger batch of quinoa) or for just this recipe: Add 2 cups water (475ml/g) with 1 cup dry quinoa (185g) to a pot and bring to a boil. Once boiling, place a lid over the pot and reduce heat to a low simmer. Cook quinoa for 18-20 minutes or until cooked through.

2. Once quinoa is cooked add straight to the quinoa pot: vanilla protein powder and light coconut milk, then mix really well to combine. Depending on your protein powder you may need up to ½ cup soy milk to get the quinoa mixture nice and smooth. You want the consistency of porridge.

3. Divide the quinoa mixture across 4 meal prep containers and smooth the tops with the back of a spoon.

4. Peel and slice your mangoes and divide the slices across the tops of the 4 meal prep bowls.

5. Top each with ½ tbsp (4.5g) sesame seeds.

6. Seal and let sit in the fridge overnight to fully set (and up to 4 days).

7. Keep refrigerated until ready to eat!