Beginner High Protein Vegan Meal Plan for FAT LOSS
Beginner high protein vegan meal plan for fat loss! Very high protein: 122g (plant based) per day to pair with regular cardio and weight training (great for vegan athletes!). Use this easy vegan meal prep for weight loss and for the school or work week.
** Make sure to grab the grocery list to get the right ingredients for this meal plan.
HIGH PROTEIN VEGAN GROCERY LIST FOR BEGINNERS:
youtu.be/UIXj7UEo73M
Enjoy!
xoxo Jaclyn Wood
PROTEIN POWDER: nuzest-usa.com/discount/jaclyn... Use: JACLYNWOOD for 15% OFF ANY ORDER (excludes bundles and gift cards).
I love all their protein powder flavors, but use Smooth Vanilla and Rich Chocolate the most :)
30 MINUTE MULTI-TASK PREP
--STOVE TOP--
HIGH HEAT:
7 MIN: First, bring all to a boil, then:
MED/LOW HEAT:
20 MIN : 4 cubbed Sweet potatoes + 2" water in steamer
SIMMER HEAT:
7 MIN: 2 c. dried quick Steel cut oats + 4 c. water + salt
14 MIN: 2 c. dried Quinoa + 4 c. water + 1/2 tsp salt + 1 tbsp oil
20 MIN: 1.5 c. rice + 3 c. water + 1/2 tsp salt + 1 tbsp oil
--BLEND & CHOP--
1 MIN: 1 c. dried Mulberries
3 MIN: 1 head Romaine and 1 head Kale, 1/2 bundle of chives or 4 green onions
5 MIN: Lemon tahini dressing (recipe below under SALAD)
If using dried Garbanzo beans instead of canned:
3 HOURS: 1.5 cups dried Garbanzo beans + water
^ google how to QUICK soak & cook garbanzo beans
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Daily Calories: 2,820
Daily Protein: 122g
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*if your calorie needs are not as high as mine, your groceries could last 5-days or even 6-days if you portion out smaller meal sizes.
(5 days = 2,261 daily calories, 97.6g protein)
(6 days = 1,884 daily calories, 81.3g protein)
*Optional:
Snack on fresh fruit between meals
*Recommended:
Drink 12+ oz of water first thing in the morning
And 12+ oz of water between each meal
OATS
1-1.5 c cooked Steel cut oats + 1/2 c water for reheating
3.5 tbsp ground dried Mulberries
(optional) 1/2 scoop Nutrasumma pea protein
2 tbsp Hemp seeds
1/2 c Oat milk
(optional) fresh fruit for topping
SMOOTHIE
1 Banana
1 c frozen Mango
1/2+ tbsp raw Ginger (to taste)
1 cup Coconut water
1 cup Water
Ice
SALAD
1.5 c chopped Kale
1.5 c chopped Romaine
1/2 c (4 oz) chopped Grape tomatoes
2 tbsp Pumpkin seeds
1 c cooked Garbanzo beans
1.5 c cooked Quinoa
1 Green onion or chives
1/2 c Lemon tahini dressing recipe:
(makes 2 cups) 1/2 c Tahini, juice of 1/2 large lemon, 4-6 tbsp raw apple cider vinegar (adjust to taste), 1 tbsp coconut aminos, 1 tbsp nutritional yeast, 2 garlic cloves, 1/4 tsp Smoked paprika, 1/2-1 c water, salt & pepper to taste
TERIYAKI BOWL
1 tbsp Sunflower oil or safflower oil
1 cooked, cubbed Sweet potato
1 c cooked rice + 1/2 c water for reheating
2.5 servings High protein tofu (1/2 a package)
3+ tbsp Coconut aminos
2 Garlic cloves
1 Green onion or chives to taste
raw Ginger to taste
salt to taste
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