what I eat in a week to stick to my goals + grocery haul | high protein & fiber plant based recipes

Описание: As someone focused on eating more high-protein and high fiber meals, I couldn't have put together a better round up of meal inspo for you. I had so much fun creating and sharing these meals with you and I hope you enjoy them as much as I did! 🤭

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00:00 intro
00:27 vegan egg seasoning blend
01:18 tofu scramble breakfast
03:13 workout intermission
03:25 current go-to nutrition shake combo
04:14 healthy sweet treat
05:40 beet toast snack
07:31 mango sticky oatmeal
08:57 lemon pepper tofu
10:59 lentil and Italian sausage soup
13:11 mango matcha and breakfast
15:35 sheet pan lunch
17:59 tofu bahn mi sandwich
19:56 grocery store run and mini haul
21:48 how to get fresh herbs to last
22:04 blue chia seed pudding
23:35 homemade hummus and veggie plate
26:21 high fiber snack
27:02 brown butter miso and mushroom pasta

Recipes:
Mango sticky oats: https://bit.ly/3FAasM8
Mango matcha latte: https://bit.ly/4hwsc8F

Tofu Egg Seasoning: 1/3-1/2 cup nutritional yeast, 1 tsp of each seasoning (curry powder, 1 tsp turmeric, smoked paprika, onion powder, garlic powder), and 1/2 tsp black pepper. Kala Namak (black salt) - add however much you prefer for an eggy taste but remember a little goes a long way. Start with 1/4 tsp at a time.

Date Dessert: 1 pitted date stuffed with 1/2 tsp almond butter, 3-4 chocolate chunks, and topped with a pinch of salt flakes

Beet and Ricotta Toast: 1 slice of bread (sourdough is my go-to), 1 1/2 - 2 tablespoons dairy free ricotta, 1 roasted beet, sliced

Crispy Lemon pepper tofu:
1/2 block fava bean tofu, 2 tbsp low-sodium coconut aminos, 2 tbsp cornstarch, 1 tbsp nutritional yeast, 1/2 tbsp salt free lemon pepper seasoning. Air fry for 18 minutes on 400 degrees F

Quick Lemon pepper Butter Sauce: 2 tbsp vegan butter, melted, 1/2 tbsp lemon pepper seasoning (salt free), 1 tbsp maple syrup, 1 tsp lemon zest, Juice from 1/2 lemon, 1 tsp onion powder , 1 tsp garlic powder

Lentil and Plant Based Italian Sausage Soup (makes ~3 servings)
2 tbsp olive oil
1/2 cup yellow onion, diced
1/3 cup carrots, diced
1/3 cup celery, diced
2 tbsp garlic, minced
1 tbsp ginger, minced
1 cup green cabbage, diced
3/4 cup red lentils, rinsed well
5 cups vegetable broth (or Better than bouillon vegetable base)
Seasonings: garlic powder, onion powder, ground turmeric, salt and black pepper to taste
3 servings of plant based italian sausage (I used beyond meat)
Toppings: fresh herbs, olive oil, coconut milk, red pepper flakes

Roasted Veggies Bowl
Carrots
Red onions
Purple sweet potatoes
Tempeh Bacon
Quinoa
Dino Kale
Dressing: hummus, dijon mustard, maple syrup, nutritional yeast, black pepper, salt, garlic powder, lemon juice, warm water
Fresh herbs
Red pepper flakes

Blue Chia Seed Pudding (for 1 serving): 3/4 cup non dairy milk, 2 tbsp chia seeds, 1 tsp blue spirulina, 1 tbsp maple syrup
Toppings: mango puree, strawberries, coconut flakes

Hummus and Veggie Plate:

Hummus: 2 1/2 cups chickpeas (or 1 can of chickpeas), 1/3 cup tahini, Juice from 1/2 lemon, 3 garlic cloves, 1 tbsp cumin, 1/3 cup aquafaba (or water if using fresh chickpeas), salt and black pepper to taste, 3 ice cubes, 2 tbsp sun-dried tomato oil

Mixed Veggies:
Cucumbers
tomatoes
olives
pepperoncini
beets
red onions
salt
black pepper
olive oil
red wine vinegar

Toppings: Fresh dill, vegan feta, artichokes

Miso Butter Mushroom Pasta
2-3 servings cooked pasta (reserve pasta water)
1-2 tbsp vegan butter
1/3 cup shallots, diced
3-4 garlic cloves, minced
2-3 cups baby Bella mushrooms, sliced
1 rounded tbsp white miso paste
1 rounded tbsp dairy free ricotta
1 cup pasta water
Salt and black pepper to taste
Vegan parmesan
Fresh basil
Lemon juice from 1/2 lemon

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#healthyliving #highprotein #veganrecipes #plantbasedcooking #highfiberfoods