Weekly meal prep to get lean on a plant based diet | whole foods healthy recipes

Weekly meal prep to get lean on a plant based diet Skip to 5 minutes in for the recipes to start!  Lose fat and gain muscle, high protein high fibre plant based meal prep Want to lose fat, build lean muscle and eat more plant-based protein and fibre without spending hours in the kitchen? 🌱 In this video, I’m sharing my weekly food shop for 2 and easy plant-based meal prep to help you (and me) stay consistent with your fitness goals. I’ll show you how to make simple, whole-food-focused vegan meals, including high-fibre apple and cinnamon oats, crispy breaded tofu and a creamy high-protein salad dressing and preworkout dates! These easy vegan meal prep recipes are designed to make healthy eating more convenient, satisfying and enjoyable, whether your goal is fat loss, muscle growth or improving your overall health. If you’re looking for high-protein vegan recipes, healthy plant-based meal prep ideas, or a realistic way to eat for body composition goals, this video is for you! 🌱 Subscribe for more evidence-based plant-based nutrition, easy vegan recipes and practical tips for eating well without restrictive dieting. HERE ARE THE RECIPES: 💚Oat “bulk” Ingredients: 90g raw red lentils (then cooked in water until soft) 200g oats 3 brazil nuts chopped 3 apples grated 1 courgette grated 40g ground flax seeds 1 tsp each: cinamon, cloves, all spice Orange zest Enough water to almost cover everything Mix & pop in the fridge Take out ¼ and microwave for 3 minutes before serving 💚Veggie Mince 1 onion 280g veggie mince (I used kinda mccartney) 1 red pepper 80g tomato puree A little veggies stock to get it going 200g mushrooms - minced 1 tbsp balsamic vinegar Mixed dried herbs Garlic powder & salt and pepper to taste Finely dice the onion and red pepper, and mince the mushrooms. Add the onion to a large non-stick pan with a splash of vegetable stock. Cook for a few minutes until softened. Add the red pepper and mushrooms, and cook until softened, adding a little more stock if needed. Stir in the veggie mince, tomato purée, balsamic vinegar, mixed herbs, garlic powder, salt and black pepper. Cook for 8–10 minutes, stirring regularly, until everything is heated through and the flavours have come together. Add a splash more vegetable stock if needed to loosen the mixture. 💚Breaded tofu 25g panko bread crumbs 20g corn flour 20g gram flour Firm tofu of your choice Spray oil Mix the flours together in a small bowl with a tsp paprika, salt and peper to taste Add a splash off water and mix well. Continue adding water until you reach the consistency of egg Slice tofu into planks. Dip first into the flour mixture then the panko bread crumbs then transfer to a lined baking sheet Once all tofu is covered, cover in a light spray of oil and bake for 30 mins at 180 C 💚Salad dressing: 50g cashew nuts 100g silken tofu 25g nooch Juice of 1 lemon Big spoonful of garlic sauerkraut Enough water to blend Salt and pepper to taste 1 tsp garlic granules Blend it all together and store in an airtight jar in the fridge. 💚Pre-workout dates Soya greek yogurt Cacao powder Protein powder Dates Mix the yogurt with enough protein powder to create a thick batter to fill the dates with. Fill each date with about 1 tsp of the mixture Set in the fridge before covering with (not burnt!) melted dark chocolate