EASY VEGAN MEAL PREP – Healthy Plant-Based Recipes

Hi guys, welcome back to my youtube channel. Today I'm gonna do a highly requested video. So I'm doing an easy vegan meal prep. So in this meal prep I'm gonna do one breakfast, one lunch, one snack and one dinner for four days. And this should take within one hour to make. So four days full meal prep less than one hour is pretty amazing in my opinion. First step in this easy vegan meal prep is to preheat the oven to 190 degrees celsius and while that is preheating we are gonna make the breakfast which is a boosted chia pudding. It's filled with vitamins, minerals and also protein and fiber. For this boosted chia pudding we are gonna need some rolled oats, some pumpkin seeds, hemp seeds and chia seed. And then for the wet ingredients we are gonna use some plant milk, some unsweetened coconut yogurt, some maple syrup and also some vanilla extract. You can also use vanilla bean powder if you like that better. So for four servings, for four breakfasts, we're gonna need two cup of rolled oats and don't use like quick oats because then the oats will kind of disappear and become all mushy. So rolled oats works the best. And then a quarter cup of pumpkin seeds and a quarter cup of hemp seeds. And then to make this chia pudding thick and creamy we're gonna use chia seeds, a half a cup chia seeds and then I'm adding a half a cup of coconut yogurt. If you can't find unsweetened coconut yogurt you can also use unsweetened or sweetened whatever you like, vegan yogurt. And then we're adding two tablespoons of maple syrup to give it a sweet nice flavor, two teaspoons of vanilla extract and then I'm adding four cups of plant milk. I'm using pea milk, you can use whatever plant milk you like. And now we're just gonna stir this up. And then you want to cover the bowl. I'm using plastic wrap or you can use whatever you want. And now we're gonna place this into the fridge and let it sit and get thick and nice until we have made rest of the meals. We're gonna start with the recipe number two which is the lunch. So the lunch is a burrito box I call it. So for that one we're gonna need some sweet potatoes which are going into the oven. So I'm gonna cut these into cubes. The smaller you cut them the quicker it will go in the oven. So if you find it hard to follow me along in this video you can also find this meal prep in my recipe app. It is a meal plan in the app and if you didn't know all of the new users in my app get a seven day free trial access so you can try out all of the recipes there are more than 300 easy and wholesome vegan recipes and meal plans like this one. I'm gonna add a splash of oil you can totally make this oil free if you want you just skip the oil just add some salt instead. You can also make them without salt if you like. Then we're gonna bake the sweet potatoes in the oven for 20 minutes. While the potatoes are in the oven we're gonna start off with the dinner recipe which is a creamy lentil curry. So we're starting off with two garlic cloves then add a splash of water and let that saute. You can make this with oil as well but today I'm making it oil free. So when the garlic is in you're gonna add some spices. So we have one tablespoon of curry powder and two teaspoons of garam masala and one teaspoon of ginger powder and let this simmer until it becomes a paste and then add in a can of crushed tomatoes and a half a cup of coconut milk. I'm using full fat canned and then add in one cup of beluga or black lentils and one and a half cup of water. Stir that up and let it simmer for about 20 minutes or until the lentils are soft. While the curry is cooking and the potatoes are in the oven we're gonna cook the grains for both the lunch and dinner which is quinoa and brown rice. I actually have a video on my youtube channel how how I organized my pantry if you're interested you can watch that. So for the burrito box we are gonna use one cup of quinoa and for the lentil curry we're gonna use one cup of brown rice. While everything is cooking we're gonna make the beans for the burrito box. So I'm adding two cans of black beans into a pan together with some spices. It is paprika, salt, garlic powder and some garam masala and then I have a cup of corn kernels together with some water to cover so that the spices will cook into the beans and this will simmer until everything is done and until the water has evaporated. And in the end of this curry cooking we're gonna add a tablespoon of lime juice and a half tablespoon of maple syrup and then two or three handfuls of fresh baby spinach and then two tablespoons of tamari or soy sauce. Okay so while everything is cooking like for the last minutes or so we're gonna chop everything up for the bowls. All of these veggies are going into the burrito box and for the creamy lentil curry we're gonna use some tomatoes and some coriander. Time for the fun part. We're gonna prep the burrito boxes first so I'm gonna start with the quinoa in each and every bowl and then we're adding the black beans. This meal is actually super high in protein because both black beans and quinoa are really high in protein and you get lots of fiber. Second recipe we're gonna add into boxes is the creamy lentil curry. So we start with the rice. I love having rice for dinner because it's so filling and I'm always using brown rice because it's filled with lots of fiber and it keeps me full for longer and it's also packed with proteins. Next I'm adding some more coconut yogurt. You can use whatever vegan yogurt you like. The important thing is that it's unsweetened because we don't want anything sweet in this. So now the boosted chia pudding is done and we're gonna add it into four jars. Just give it a stir before you begin and then start adding. When you make this I would do it like this and then I would cover with a lid and then in the morning I would top it. You can add whatever toppings you like, your favorite toppings, but I'm gonna use peanut butter and some fresh blueberries because I really like the freshness of blueberries and peanut butter is just delicious. So this is optional but I'm gonna show you a snack that you can make and easily take with you for the day. So I would recommend doing this in the morning so that the apple can stay fresh. So grab your favorite apple and just slice it and then you take your favorite nut or seed butter. I'm using peanut butter because that's what I have at home and if you like to spice up your snack with some more nutrients or some more protein you can take hemp seeds and then just add your dipping sauce together with apples in a box and you are prepared for work or school. Okay that was all. Some side notes. This burrito box is meant to be eaten cold so when you're eating it just squeeze over the lime and this one you can wait with the toppings until the day you're having it. So save the toppings in another small jar or something. And for this one as well you can wait with the toppings until the morning you're having it. And don't forget that you can find all of these recipes with the steps in my recipe app. It is called Flaxseed Health. I will leave a link down below. If you want to find these recipes in the app you will have to go into meal plans and the meal plan is called ECVN Meal Prep. So I really hope you enjoyed this video and you found it helpful. Let me know in the comments down below if you try this out. It would be very fun to know what you think about them. And don't forget to like this video if you like this video and if you want me to do more of these videos. And subscribe if you haven't already and then we see you in the next one!