VEGAN HIGH PROTEIN MEAL PREP AvantGarde Vegan from www.avantgardevegan.com
Introduction
Meal prep is a great way to save time and eat healthy. With a little planning, you can have delicious, nutritious meals ready to go all week long. In this article, we’ll share some of our favorite meal prep recipes, along with tips for simplifying the process.
Ingredient
Before we dive into the recipes, let’s talk about ingredients. When it comes to meal prep, it’s important to choose ingredients that will hold up well in the fridge or freezer. Here are some ingredients that work well for meal prep: - Grains: rice, quinoa, couscous, farro, barley - Proteins: chicken, beef, pork, tofu, beans, lentils - Vegetables: broccoli, cauliflower, peppers, carrots, sweet potatoes - Fruits: berries, apples, oranges, grapes - Dairy: cheese, yogurt - Nuts and seeds: almonds, cashews, pumpkin seeds, chia seeds
Instructions
Now, let’s get into the recipes. We’ve included instructions for each recipe, along with tips for storing and reheating.
1. Chicken and Veggie Stir Fry
Ingredients: - 2 boneless, skinless chicken breasts, sliced into strips - 2 cups broccoli florets - 1 red bell pepper, sliced - 1 yellow onion, sliced - 2 cloves garlic, minced - 2 tbsp soy sauce - 1 tbsp honey - 1 tbsp sesame oil - 1 tbsp cornstarch - Salt and pepper, to taste Instructions: 1. In a large wok or skillet, heat the sesame oil over medium-high heat. 2. Add the chicken and cook for 5-7 minutes, until browned on all sides. 3. Add the broccoli, bell pepper, onion, and garlic to the pan and stir-fry for another 5-7 minutes, until the vegetables are tender-crisp. 4. In a small bowl, whisk together the soy sauce, honey, and cornstarch. 5. Pour the sauce over the stir-fry and stir until everything is coated. 6. Serve immediately, or let cool and divide into meal prep containers. Store in the fridge for up to 4 days.
2. Quinoa and Black Bean Salad
Ingredients: - 1 cup quinoa - 1 can black beans, drained and rinsed - 1 red bell pepper, diced - 1/2 red onion, diced - 1/2 cup fresh cilantro, chopped - 1 lime, juiced - 2 tbsp olive oil - Salt and pepper, to taste Instructions: 1. Cook the quinoa according to package instructions. 2. In a large bowl, combine the cooked quinoa, black beans, bell pepper, red onion, and cilantro. 3. In a small bowl, whisk together the lime juice, olive oil, salt, and pepper. 4. Pour the dressing over the quinoa mixture and stir until everything is coated. 5. Divide into meal prep containers and store in the fridge for up to 5 days.
3. Slow Cooker Beef Stew
Ingredients: - 2 lbs beef stew meat - 4 carrots, peeled and chopped - 2 potatoes, peeled and chopped - 1 onion, chopped - 2 cloves garlic, minced - 2 cups beef broth - 1 tsp thyme - Salt and pepper, to taste Instructions: 1. In a slow cooker, combine the beef stew meat, carrots, potatoes, onion, garlic, beef broth, thyme, salt, and pepper. 2. Cover and cook on low for 8-10 hours, or on high for 4-5 hours. 3. Once cooked, let cool and divide into meal prep containers. Store in the fridge for up to 4 days, or in the freezer for up to 3 months.
Nutrition
It’s important to keep nutrition in mind when meal prepping. Here are some tips for making sure your meals are balanced and nutritious: - Include a variety of fruits and vegetables in each meal. - Choose lean proteins, such as chicken, turkey, fish, tofu, or beans. - Use whole grains, such as brown rice, quinoa, or whole-grain bread. - Limit processed foods and sugary drinks. - Pay attention to portion sizes.
Conclusion
Meal prep doesn’t have to be complicated or time-consuming. With a little planning and some delicious recipes, you can save time and eat healthy all week long. Give these meal prep recipes a try and see how easy it can be!
