High Protein Vegan Recipes & Meal Plan July 10th

There is something about this weeks meal plan that just feels.. perfect. I’m always striving for perfection and my goal is to excite you every week with every recipe but sometimes the combination of recipes just feels spot-on.

Flavours aside, I also think these macros are going to really suit a lot of you. The protein is over 100g, the carbs and fats are in the mid to low range, and the fiber is perfectly high at 39g per day. Not to mention the calories are low for these numbers at less than 1400 calories a day. And while I don’t think that’s enough calories for 99% of you, I like that it shows you how to hit great macros and still leave room for extra Tahini Fudge pieces or whatever your favourite sweet or salty treat is.

If you choose to make all 4 recipes the total daily macros for one serving of each recipe is: 1341 cals - 33g fat - 152g carbs - 109g protein - 39g fibre.

Breakfast: Lime Pie Puddings

431 cals | 15g fat | 32g carbs | 42g protein | 10g fiber

Lunch: Strawberry Balsamic Salad

323 cals | 7g fat | 26g carbs | 39g protein | 6g fiber

SUB extra firm tofu: 483 cals | 23g fat | 33g carbs | 36g protein | 6g fiber

Dinner: BBQ Lentil Bowls

515 cals | 6g fat | 90g carbs | 25g protein | 22g fiber

Snack: Tahini Protein Fudge

71 cals | 5g fat | 3.5g carbs | 3g protein | 0.5g 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: yams, spinach, red onion, limes, coleslaw mix and strawberries. 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 your oven to 375 F and prepare two baking sheets (one for potatoes and one for fava tofu.)

3. Prepare your lentils first (unless you’re using canned or jarred pre-cooked lentils, in which case skip ahead!). To make the 4 cups cooked lentils (800g) you’ll need to cook 1 ⅔ cup dry lentils (330g). To do this fill a pot with 6 cups water (1500ml/g) and bring to a boil. Once boiling drop your 1 ⅔ cup dry lentils (330g) and cook until al dente, 28-30 minutes. Then drain and pour cooked lentils onto a large plate or board so they can cool.

4. Next prepare your yams. Slice your yams into ½ inch rounds and toss them in 1 tbsp (15ml/g) olive oil, ½ tsp black pepper (1g), and ¼ tsp salt (1.5g). Then spread yams across one of the prepared baking sheets and bake for 35 minutes or until cooked through.

5. Now head to the Balsamic Salad and prepare just the Chick’n portion of the recipe, steps 1-6.

6. Once your Chick’n is in the oven you can head to the Lime Pie Pudding breakfast recipe and follow steps 1-4. At step 4 you’ll make the “Topping” but will still keep it aside in the fridge until the last step of this meal prep guide.

7. Next up head to your Balsamic Strawberry Salad and complete the recipe, continuing at step 7.

8. Now head to the Tahini Fudge recipe and make it from start to finish. This one will need to sit for a few hours or overnight but all you’ll need to do after that is slice it!

9. Now that you have your lentils and yams cooked, you can head to the BBQ Lentil dinner recipe and complete it, starting at step 5.

10. Lastly, head back to your Lime Puddings and add the Topping to the tops of the now firmer chia puddings!

11. All done! Enjoy your week of delicious meals.

1. To a blender add: soy milk, lime juice, 3 scoops/servings protein powder, spinach, and water. Blend until smooth and a nice creamy green colour!

2. Pour the blender mixture into a mixing bowl and stir in chia seeds.

3. Divide the mixture across 4 meal prep bowls and set in the fridge, ideally the coldest spot in the fridge (for me thats the top) and let sit for at least 30 minutes to thicken before adding the “Topping.”

4. For the topping, add the single scoop/serving of protein powder to the plain greek yogurt and whip through. If it’s too thick to pour add in a spoon or two of soy milk or water and whip through until thick but pourable.

5. Once chia puddings are firm enough to keep the “topping” on top (roughly 30 minutes), lightly pour the sweetened yogurt across the tops of all 4 bowls.

6. Set puddings in the fridge to firm up completely overnight.