The ULTIMATE meal prep! πŸ˜πŸ‘©β€πŸ³ plant based & high protein

Meal Preparation
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My Instagram: https://www.instagram.com/fitgreenmind/
My cookbook: https://www.make-it-maya.com

RECIPES FROM THIS VIDEO:

FREEZER PANCAKES:
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”-
-110g flour
-2 Tsp baking powder
-OPTIONAL: salt, cinnamon
Stir to combine.
-200ml plant milk
-1 Tbsp oil
Stir until it’s a thick batter.
Fill in an ice cube tray and freeze.
When you wanna have pancakes: fry them covered on medium heat on each side for a few minutes.
Serve with yogurt, maple syrup and berries.

GRANOLA:
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
-5 Tsp coconut oil
-5 Tbsp maple syrup
-a pinch of salt and cinnamon
Melt in a pan.
-125g oats or millet flakes
Add and toss around on medium heat for 3-4mins.
Transfer to parchment paper to let it cool down completely before transferring to a jar.
Serve over yogurt and fruit. (I mixed coconut yogurt with protein powder)
FAVORITE RICE BOWL:

COUSCOUS SALAD
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
-210g pearl couscous
Boil in salted water for 8-10mins
-a handful chopped cilantro
-a handful chopped parsley
-1 TSP cumin
-1 TSP salt
-1 TSP paprika
Add everything to a container and mix well.
Store in the fridge up to 4 days

COUSCOUS SALAD
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
-210g pearl couscous
Boil in salted water for 8-10mins
-a handful chopped cilantro
-a handful chopped parsley
-1 TSP cumin
-1 TSP salt
-1 TSP paprika
Add everything to a container and mix well.
Store in the fridge up to 4 days

TOFU FETAβ€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
-200g firm tofu, cut in cubes
-100ml olive oil
-1 TSP dried Italian herbs
-juice of 1 lemon
-1 TSP garlic powder
-1 TSP salt
-1 TSP paprika
Give it a good shake
Store in the fridge up to 4 days

LAAB STYLE TEMPEH:β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
-200g tempeh, crumbled
Fry in oil for a few minutes.
-2 TBSP light soy sauce
-juice of 1 lime
-1/2 TBSP sugar
-a bunch of chopped cilantro
-salt to taste
Mix well.
Store in the fridge up to 4 days

TAHINI SAUCE:
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
-4 TBSP tahini
-2 TBSP maple syrup
-juice of 1/2 lime
-1 TSP Marika
-1 TSP cumin
-salt to taste
-water to thin
Stir well.
Store in the fridge up to 4 days

MISO SESAME DRESSING:
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
-2 TBSP soy sauce
-2 TBSP vinegar
-2 TBSP maple syrup
-4 TBSP sesame oil
-1 big TSP miso paste
-optional: ground ginger to taste
-sesame seeds
Mix well.
Store in the fridge up to 4 days

TOMATO PICKLES:
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
-250g cherry tomatoes, halved
-3 TBSP balsamic vinegar
-salt to taste
-1 TBSp sugar
-a few basil leaves
Store in the fridge up to 4 days

CUCUMBER PICKLES:
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
-1/2 cucumber
-3 TBSp white wine vinegar
-3 TBSp water
-1 TBSp sugar
-salt to taste
Store in the fridge up to 4 days

CHOCOLATE DATES:
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
-6 dates, pitted
-6 TSP peanut butter
-75g melted dark chocolate
Fill each date with peanut butter.
Add dark chocolate on top and refrigerate up to 7 days.

Much love
Maya πŸ™‚

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