Beginner High Protein Vegan Meal Plan for FAT LOSS
737,359
Published 2020-01-09
** Make sure to grab the grocery list to get the right ingredients for this meal plan.
HIGH PROTEIN VEGAN GROCERY LIST FOR BEGINNERS:
• High Protein Vegan Grocery List for B...
Enjoy!
xoxo Jaclyn Wood
PROTEIN POWDER: nuzest-usa.com/discount/jaclynwood 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
__
Daily Calories: 2,820
Daily Protein: 122g
__
*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
FOLLOW ME!
www.instagram.com/___jaclynwood/
TIKTOK
vm.tiktok.com/7SL8fc/
#jaclynwood #highproteinveganmealplan #plantbasedmeals
All Comments (21)
-
Just something I thought of while watching: Rather than throwing out certain food scraps such as Kale stems (which also contain nutrients, like the leaves do), I like to use them in something like a green smoothie, or else save them in my freezer with other "scraps" until I have enough to make a vegetable broth. I try to minimize food waste and otherwise compost whatever I cannot use in some way. My ways may not be for everyone, of course. :) Love your videos!
-
I tried vegan for a week and I’m in love. There is no going back, it can get kinda hard because all everybody in my house do is cook meat, but thinking about eating meat again makes me want to vomit ( no offense to meat eaters). I of course don’t want to force that idea on my family but I’m loving it and there’s no going back
-
I’m 2 years late but so so so grateful for this & the grocery list video!! I’m new to prepping vegan meals so super helpful.
-
Please make more videos like this, love seeing high protein vegan meals! 👍🏻😁
-
Honestly, this has been one of my favorite youtube foodie videos in while. No nonesense, good pacing, I like your voice, you are very competent- SUBSCRIBED, SIS
-
This was amazing! I usually don't watch videos I've already watched but this deserved a rewatch because I love it so much. Also the grocery list video that went along with this is also great. You organize the information really well and make it look so easy! Thank you! <3
-
That salad look killer!! I'm making that tomorrow! Great video!
-
Just discovered your channel. Love this meal prep! I'm going to make all of it. I might mix the wild rice with some brown rice. Yum! Thank you for sharing!
-
I don't know how your vids don't have more views! Love the edit and quality. Keep it up and you'll grow in no time! Great work, I will be following :)
-
Using mulberries as sweetener omg brilliant! Thank you for the idea!!
-
2020 new year's resolutions: 1. Eat vegan 2. 0 alcohol 3. 0 carbonated drinks 4. No phone/video games 5. No swearing I am going to need a lot of help with recipes and nutrition facts 😁
-
I am vegan for almost 7 years now and I really appreciated your video. Thank you
-
Thank you so much for all the info in the description! this is very helpful
-
I'm halfway through this meal plan (I stretched it to 5 days instead of 4) and it is SO amazing and delicious!! Thank you so much for sharing, as a vegan of almost 5 years you'd think I'd know how to get enough protein but this made it idiot-proof for me. THANK YOU!!!
-
Rolling the Kale and Romain into the burrito shape before chopping is genius!
-
Really enjoyed the easy recipes and that you used all of the products. Will try this next week 🙌🏻
-
This is lovely thank you so much. I am in the process of wanting to switch over to more vegan meals from lean meat and veg diet, so finding content that like this is so helpful.
-
The ground mulberry idea is genius, I'm definitely going to have to try it!
-
That salad looks amazing. Thank you for sharing these recipes!
-
I really love the Video. Thanks for Sharing this plan! :D And nice, that you use simple ingredients.
