High Protein Meal Prep
RECIPES
BREAKFAST – COFFEE BANANA PROTEIN SMOOTHIES
INGREDIENTS: serves 4
– 4 bananas
– 3 to 4 cups plain unsweetened yogurt (3 cups coconut yogurt, or 4 cups non-fat dairy – 80 cal per serving)
– 4 scoops vanilla protein powder (I use a vegan one, 120 cal per scoop)
– 4 tsp sweetener (I use maple syrup)
– 2 tbsp instant coffee powder
– 4 tbsp almond butter (1/4 cup)
– 1 cup water
– 1 cup ice
INGREDIENTS: serves 5
– 5 bananas
– 3 + 3/4 to 5 cups plain unsweetened yogurt (3 + 3/4 cups coconut yogurt, or 5 cups non-fat dairy – 80 cal per serving)
– 5 scoops vanilla protein powder (I use a vegan one, 120 cal per scoop)
– 5 tsp sweetener (I use maple syrup)
– 2 + 1/2 tbsp instant coffee powder
– 5 tbsp almond butter
– 1 cup water
– 1 cup ice
Calories: roughly 400 cal per smoothie (or 4 points if you use the point system from The Beautiful Body Guide)
Protein: 32g (using dairy non-fat plain yogurt)
Make it vegan: Use vegan coconut yogurt and vegan protein powder
SNACK – EGG + VEGGIE MUFFINS
INGREDIENTS: serves 4
– 1 cup baby spinach
– 1 small/ medium red bell pepper (about 3/4 cup chopped)
– 1 small/ medium green bell pepper (about 3/4 cup chopped)
– 1 cup cherry tomatoes
– 10 large eggs (or vegan egg replacer like ‘Just egg’)
– Salt and pepper
– 1 teaspoon dried basil
– 1 teaspoon dried oregano
– 1/4 cup crumbled feta cheese (or vegan feta)
– Optional toppings: extra feta, hot sauce + parsley/ cilantro (add after baking)
(makes 12 muffins, 3 per serving)
INGREDIENTS: serves 5
– 1 cup baby spinach
– 1 small/ medium red bell pepper (about 3/4 cup chopped)
– 1 small/ medium green bell pepper (about 3/4 cup chopped)
– 1 cup cherry tomatoes
– 12 large eggs (or vegan egg replacer like ‘Just egg’)
– Salt and pepper
– 1 teaspoon dried basil
– 1 teaspoon dried oregano
– 1/3 cup crumbled feta cheese (or vegan feta)
– Optional toppings: extra feta, hot sauce + parsley/ cilantro (add after baking)
(makes 15 muffins, 3 per serving)
Calories: roughly 200 per serving (or 2 points if you use the point system from The Beautiful Body Guide)
Protein: 18g (using dairy feta)
Make it vegan: Use a vegan egg replacer like “Just egg”, and vegan feta
LUNCH – SPICY CHICKPEA MAYO WRAPS
WRAP INGREDIENTS: serves 4
– 4 x burrito sized tortilla (roughly 200 cal each)
– Red bell pepper slices (1 x small/ medium bell pepper)
– Baby spinach or lettuce (2 cups)
– Optional: Fresh cilantro or onion slices
CHICKPEA MAYO INGREDIENTS: serves 4
– 1 can chickpeas (or 1 can + 1/2 cup)
– 4 tbsp mayonnaise
– 4 tsp ketchup
– 2 tsp sriracha or hot sauce (or as needed)
– 4 tsp lemon juice
– Smoked paprika (just a pinch, optional)
– Salt and pepper
WRAP INGREDIENTS: serves 5
– 5 x burrito sized tortilla (roughly 200 cal each)
– Red bell pepper slices (1 x small/ medium bell pepper)
– Baby spinach or lettuce (2-3 cups)
– Optional: Fresh cilantro or onion slices
CHICKPEA MAYO INGREDIENTS: serves 5
– 1 can + 1 cup chickpeas (roughly 1 + 1/2 cans)
– 5 tbsp mayonnaise
– 5 tsp ketchup
– 2 to 3 tsp sriracha or hot sauce (or as needed)
– 5 tsp lemon juice
– Smoked paprika (just a pinch, optional)
– Salt and pepper
Calories: roughly 400 cal per serving (or 4 points if you use the point system from The Beautiful Body Guide)
Protein: 12g
Make it vegan: It’s already vegan! (Be sure to use vegan mayo though)
DINNER – SALMON TERIYAKI BOWLS
BOWL INGREDIENTS: serves 4
– 400g Atlantic salmon (or 2 packs firm tofu)
– 1 + 1/3 cups edamame (shelled)
– 8 cups baby spinach
– 200g brocoli
– 2 cups cooked white rice (2/3 cup dry rice with 1 + 1/2 cups water)
– Optional toppings: sesame seeds and spring onion
TERIYAKI SAUCE INGREDIENTS: serves 4
– 1/8 cup low sodium soy sauce (or coconut aminos)
– 1 tbsp rice wine vinegar (or apple cider vinegar)
– 1 tbsp brown sugar (or any granulated sugar)
– 1 tbsp honey (or maple syrup)
– 1/2 tbsp sesame oil (or any oil)
– 1/2 tsp onion powder (or garlic powder)
– 1/4 tsp ginger powder
– 1/8 cup water with 1/2 tbsp corn starch
– Salt and pepper
– Optional: 1/2 tsp red pepper flakes
BOWL INGREDIENTS: serves 5
– 500g Atlantic salmon (or 2 + 1/2 packs firm tofu)
– 1 + 2/3 cups edamame (shelled)
– 8 to 10 cups baby spinach
– 250g brocoli
– 2 + 1/2 cups cooked white rice (roughly 3/4 cup dry rice with 2 cups water)
– Optional toppings: sesame seeds and spring onion
TERIYAKI SAUCE INGREDIENTS: serves 5
– 2 + 1/2 tbsp low sodium soy sauce (or coconut aminos)
– 1 + 1/4 tbsp rice wine vinegar (or apple cider vinegar)
– 1 + 1/4 tbsp brown sugar (or any granulated sugar)
– 1 + 1/4 tbsp honey (or maple syrup)
– 2 tsp sesame oil (or any oil)
– 1/2 tsp onion powder (or garlic powder)
– 1/4 tsp ginger powder
– 2 + 1/2 tbsp water with 2 tsp corn starch
– Salt and pepper
– Optional: 1/2 tsp red pepper flakes
Protein: 33g
Calories: roughly 400 cal (or 4 points if you use the point system from The Beautiful Body Guide)
Make it vegan: Use firm tofu to replace the salmon (about 2 packs), and maple syrup to replace the honey!
SHOPPING LIST – FOR 4 DAYS OF PREP
GRAINS
– 4 x burrito sized tortilla (roughly 200 cal each)
– 2 cups cooked white rice (roughly 2/3 cup dry rice)
MEAT, DAIRY + PROTEIN
– 3 to 4 cups plain unsweetened yogurt (3 cups coconut yogurt, or 4 cups non-fat dairy – 80 cal per serving)
– 4 scoops vanilla protein powder (I use a vegan one, 120 cal per scoop)
– 10 large eggs (or vegan egg replacer like ‘Just egg’)
– 1/4 cup crumbled feta cheese (or vegan feta)
– 1 can chickpeas (or 1 can + 1/2 cup)
– 400g Atlantic salmon (or 2 packs firm tofu)
– 1 + 1/3 cups edamame (shelled)
FRUIT + VEGETABLES
– 4 bananas
– 11 cups baby spinach
– 2 small/ medium red bell peppers
– 1 small/ medium green bell pepper
– 1 cup cherry tomatoes
– 4 tsp lemon juice (1/2 to 1 lemon)
– 200g brocoli
PANTRY STAPES
– 4 tsp sweetener (I use maple syrup)
– 2 tbsp instant coffee powder
– 4 tbsp almond butter (1/4 cup)
– Salt and pepper
– 1 teaspoon dried basil
– 1 teaspoon dried oregano
– 4 tbsp mayonnaise
– 4 tsp ketchup
– 2 tsp sriracha or hot sauce
– Smoked paprika (just a pinch, optional)
– 1/8 cup low sodium soy sauce (or coconut aminos)
– 1 tbsp rice wine vinegar (or apple cider vinegar)
– 1 tbsp brown sugar (or any granulated sugar)
– 1 tbsp honey (or maple syrup)
– 1/2 tbsp sesame oil (or any oil)
– 1/2 tsp onion powder (or garlic powder)
– 1/4 tsp ginger powder
– 1/2 tbsp corn starch
OTHER
– 1 cup + 2 tbsp water
– 1 cup ice
OPTIONAL
– Parsley/ cilantro
– Sesame seeds
– Spring onion
– 1/2 tsp red pepper flakes
SHOPPING LIST – FOR 5 DAYS OF PREP
GRAINS
– 5 x burrito sized tortilla (roughly 200 cal each)
– 2 + 1/2 cups cooked white rice (roughly 3/4 cup dry rice)
MEAT, DAIRY + PROTEIN
– 3 + 3/4 to 5 cups plain unsweetened yogurt (3 + 3/4 cups coconut yogurt, or 5 cups non-fat dairy – 80 cal per serving)
– 5 scoops vanilla protein powder (I use a vegan one, 120 cal per scoop)
– 12 large eggs (or vegan egg replacer like ‘Just egg’)
– 1/3 cup crumbled feta cheese (or vegan feta)
– 1 can + 1 cup chickpeas (roughly 1 + 1/2 cans)
– 500g Atlantic salmon (or 2 + 1/2 packs firm tofu)
– 1 + 2/3 cups edamame (shelled)
FRUIT + VEGETABLES
– 5 bananas
– 13 cups baby spinach
– 2 small/ medium red bell peppers
– 1 small/ medium green bell pepper
– 1 cup cherry tomatoes
– 5 tsp lemon juice (1/2 to 1 lemon)
– 250g brocoli
PANTRY STAPES
– 5 tsp sweetener (I use maple syrup)
– 2 + 1/2 tbsp instant coffee powder
– 5 tbsp almond butter
– Salt and pepper
– 1 teaspoon dried basil
– 1 teaspoon dried oregano
– 5 tbsp mayonnaise
– 5 tsp ketchup
– 2 to 3 tsp sriracha or hot sauce
– Smoked paprika (just a pinch, optional)
– 2 + 1/2 tbsp low sodium soy sauce (or coconut aminos)
– 1 + 1/4 tbsp rice wine vinegar (or apple cider vinegar)
– 1 + 1/4 tbsp brown sugar (or any granulated sugar)
– 1 + 1/4 tbsp honey (or maple syrup)
– 2 tsp sesame oil (or any oil)
– 1/2 tsp onion powder (or garlic powder)
– 1/4 tsp ginger powder
– 2 tsp corn starch
OTHER
– 1 cup + 2 1/2 tbsp water
– 1 cup ice
OPTIONAL
– Parsley/ cilantro
– Sesame seeds
– Spring onion
– 1/2 tsp red pepper flakes
BREAKFAST
BLUEBERRY MUFFIN PIE (aka baked oats)
Ingredients: SERVES 4
– 2 bananas
– 1 egg (or 1 chia egg, see below)
– 2 cups oats
– 1 cup blueberries (fresh or frozen)
– 1/3 cup almonds (chopped)
– 1/4 cup almond butter (or peanut butter)
– 1/4 cup brown sugar (or regular sugar)
– 1 + 1/2 cups milk (I use soy milk, any milk works)
– 2/3 tsp baking powder
– 1/2 tsp vanilla
– 1/2 tsp cinnamon
– Pinch salt
(Serves 4)
Ingredients: SERVES 5
– 3 bananas
– 2 eggs (or 2 chia eggs, see below)
– 2 + 1/2 cups oats
– 1 cup blueberries (fresh or frozen)
– 1/2 cup almonds (chopped)
– 1/3 cup almond butter (or peanut butter)
– 1/3 cup brown sugar (or regular sugar)
– 1 + 1/2 cups milk (I use soy milk, any milk works)
– 3/4 tsp baking powder
– 1/2 tsp vanilla
– 1/2 tsp cinnamon
– Pinch salt
Calories: roughly 400 cal per serving
Protein: roughly 15g per serving
Notes:
– I use an 8 x 8 inch baking pan
– Bake at 380 F / 195 C for 45 minutes
– Calorie and protein amounts are based on using unsweetened soy milk
Chia egg (vegan egg replacer):
– For 1 chia egg: Mix 1 tbsp chia seeds with 3 tbsp water
– For 2 chia eggs: Mix 2 tbsp chia seeds with 6 tbsp water
– Leave to soak for 5 min before adding into batter
LUNCH
SMASHED CHICKPEA SANDWICH WRAP
Chickpea filling ingredients: SERVES 4
– 1 can chickpeas
– 3 tbsp tahini
– 3 small pickles (chopped)
– 3 tbsp lemon or lime juice (1 lemon/ lime)
– 1 tbsp olive oil
– 1 tbsp sweetener (I use maple syrup)
– Salt and pepper
– 3 sprig/ 1/3 cup sliced spring onion (or 1/8 to 1/4 regular onion, diced)
Other ingredients:
– 4 x burrito-sized tortillas (10-12 inch, about 200 cal each)
– 1 tomato
– Baby spinach (about 4 small handfuls)
– 1/8 to 1/4 onion (optional as garnish)
(Serves 4)
Chickpea filling ingredients: SERVES 5
– 1 can + 1/4 cup chickpeas
– 3 + 1/4 tbsp tahini
– 4 small pickles (chopped)
– 3 tbsp lemon or lime juice (1 lemon/ lime)
– 1 + 1/4 tbsp olive oil
– 1 + 1/4 tbsp sweetener (use maple syrup)
– Salt and pepper to taste
– 4 sprigs/ 1/2 cup sliced spring onion (or up to 1/3 regular onion, diced)
Other ingredients:
– 5 x burrito-sized tortillas (10-12 inch, about 200 cal each)
– 1 tomato
– Baby spinach (about 5 small handfuls)
– 1/8 to 1/4 onion (optional as garnish)
(Serves 5)
Calories: roughly 430 cal per serving
Protein: roughly 15g per serving
SNACK
PROTEIN HOT CHOCOLATE + BANANA
Hot chocolate ingredients: SERVES 4
– 2 scoops vanilla protein powder (60g)
– 4 tsp unsweetened cocoa powder
– 4 cups milk (I use soy, any type works)
Other ingredients:
– 4 bananas (or apples, oranges, clementines)
(Serves 4)
Hot chocolate ingredients: SERVES 5
– 2 + 1/2 scoops vanilla protein powder (75g)
– 5 tsp unsweetened cocoa powder
– 5 cups milk (I use soy, any type works)
Other ingredients:
– 5 bananas (or apples, oranges, clementines)
(Serves 5)
Calories: roughly 230 cal per serving
Protein: roughly 20g per serving
Notes:
– Use a 70-100 calorie serving of fruit per snack/ serving (such as 1 banana, 1 small apple, 1 orange, etc)
– Calorie and protein amounts are based on using unsweetened soy milk
DINNER
SWEET + SOUR CHICKEN
Sauce ingredients: SERVES 4
– 1/4 cup soy sauce (low sodium, or coconut aminos)
– 1 tbsp brown sugar (or regular sugar)
– 2 tbsp honey (or maple syrup)
– 1 tbsp rice wine vinegar (or apple cider vinegar)
– 1 tbsp sesame oil (or any cooking oil)
– 1 tbsp lemon juice
– 1 tbsp ketchup/ tomato sauce
– 1 tsp onion powder (or garlic powder)
– 1 tbsp corn starch
Other ingredients:
– 700g chicken breast meat (skinless and boneless – or sub with 2 packs firm tofu, see below)
– 2 cups cooked white basmati rice (2/3 cup dry + 1 1/2 cups water)
– 1 onion
– 3 medium bell peppers (any color, I like to use red, orange and green)
– 1/2 cup chopped spring onions (optional for garnish)
– Sesame seeds (optional for garnish)
(Serves 4)
Sauce ingredients: SERVES 5
– 1/3 cup soy sauce (low sodium, or coconut aminos)
– 1 + 1/4 tbsp brown sugar (or regular sugar)
– 2 + 1/4 tbsp honey (or maple syrup)
– 1 + 1/4 tbsp rice wine vinegar (or apple cider vinegar)
– 1 + 1/4 tbsp sesame oil (or any cooking oil)
– 1 + 1/4 tbsp lemon juice
– 1 + 1/4 tbsp ketchup/ tomato sauce
– 1 + 1/4 tsp onion powder (or garlic powder)
– 1 + 1/4 tbsp corn starch
Other ingredients:
– 875g chicken breast meat (skinless and boneless – or sub with 2.5 packs firm tofu, see below)
– 2 + 1/2 cups cooked white basmati rice (5/6 cup dry + 1 7/8 cups water)
– 1 onion
– 3 to 4 medium bell peppers (any color, I like to use red, orange and green)
– 1/2 cup chopped spring onions (optional for garnish)
– Sesame seeds (optional for garnish)
(Serves 5)
Calories: roughly 400 cal per serving
Protein: roughly 40g per serving
Notes:
– I shake the sauce in a container with an airtight lid to get rid of corn starch lumps (see the video)
Tofu alt (to replace the chicken):
– Use 2 packs of firm tofu instead of 700g chicken breast meat
– Drain and press the tofu gently slicing into pieces (about the slice of a match box)
– When cooking the sweet and sour tofu, prep the sauce and prep and cook the vegetables (just how I did in the video above) before cooking the tofu
– Add a quick spray of cooking oil to a heated pan (medium high) and add the tofu (so all the pieces are evenly spaced in the pan)
– After about 5 minutes, turn each piece of tofu (they should be slightly browned on the first side
– Cook the 2nd side the same way for about 5 minutes, then toss the tofu with the vegetables and sauce
– Serve with the rice and garnishes (as seen in the video above)
GROCERY SHOPPING LIST FOR 4 DAYS
Fruits and vegetables:
– 2 bananas
– 4 fruits for snacks (bananas, apples, oranges or clementines)
– 1 cup blueberries (fresh or frozen)
– 4 tbsp lemon or lime juice (1 or 2 lemons/ limes)
– 1 tomato
– 3 medium bell peppers (any color, I like to use red, orange and green)
– 3 sprig/ 1/3 cup sliced spring onion (or 1/8 to 1/4 regular onion, diced)
– 1 onion
– Baby spinach (about 4 small handfuls)
Grains and starches:
– 2 cups oats
– 4 x burrito-sized tortillas (10-12 inch, about 200 cal each)
– 2 cups cooked white basmati rice (2/3 cup dry + 1 1/2 cups water)
Proteins and dairy items (or vegan alts):
– 700g chicken breast meat (skinless and boneless – or sub with 2 packs firm tofu)
– 1 egg (or 1 chia egg)
– 5 + 1/2 cups milk (I use soy milk, any milk works)
– 2 scoops vanilla protein powder (60g)
Pantry items:
– 1 can chickpeas
– 3 tbsp tahini
– 3 small pickles (chopped)
– 1 tbsp olive oil (or any neutral tasting oil)
– 1 tbsp sesame oil (or any cooking oil)
– Cooking oil spray (or regular cooking oil)
– 1/4 cup soy sauce (low sodium, or coconut aminos)
– 1 tbsp rice wine vinegar (or apple cider vinegar)
– 1 tbsp ketchup/ tomato sauce
– 1 tsp onion powder (or garlic powder)
– 1 tbsp corn starch
– 1/3 cup almonds (chopped)
– 1/4 cup almond butter (or peanut butter)
– 1/4 cup + 1 tbsp brown sugar (or regular sugar)
– 3 tbsp sweetener (honey or maple syrup)
– 4 tsp unsweetened cocoa powder
– 2/3 tsp baking powder
– 1/2 tsp vanilla
– 1/2 tsp cinnamon
– Salt and pepper
Optional garnishes:
– 1/2 cup chopped spring onions
– 1/8 to 1/4 onion
– Sesame seeds
GROCERY SHOPPING LIST FOR 5 DAYS
Fruits and vegetables:
– 3 bananas
– 5 fruits for snacks (bananas, apples, oranges or clementines)
– 1 cup blueberries (fresh or frozen)
– 4 tbsp lemon or lime juice (1 or 2 lemons/ limes)
– 1 tomato
– 4 medium bell peppers (any color, I like to use red, orange and green)
– 4 sprig/ 1/2 cup sliced spring onion (or 1/8 to 1/4 regular onion, diced)
– 1 onion
– Baby spinach (about 5 small handfuls)
Grains and starches:
– 2 + 1/2 cups oats
– 5 x burrito-sized tortillas (10-12 inch, about 200 cal each)
– 2 + 1/2 cups cooked white basmati rice (5/6 cup dry + 1 7/8 cups water)
Proteins and dairy items (or vegan alts):
– 875g chicken breast meat (skinless and boneless – or sub with 2.5 packs firm tofu)
– 2 eggs (or 2 chia eggs)
– 6 cups milk (I use soy milk, any milk works)
– 2 + 1/2 scoops vanilla protein powder (60g)
Pantry items:
– 1 + 1/4 can chickpeas
– 3 + 1/4 tbsp tahini
– 4 small pickles (chopped)
– 1 + 1/4 tbsp olive oil (or any neutral tasting oil)
– 1 + 1/4 tbsp sesame oil (or any cooking oil)
– Cooking oil spray (or regular cooking oil)
– 1/3 cup soy sauce (low sodium)
– 1 + 1/4 tbsp rice wine vinegar (or apple cider vinegar)
– 1 + 1/4 tbsp ketchup/ tomato sauce
– 1 tsp onion powder (or garlic powder)
– 1 + 1/4 tbsp corn starch
– 1/2 cup almonds (chopped)
– 1/3 cup almond butter (or peanut butter)
– 1/3 cup + 1 tbsp brown sugar (or regular sugar)
– 3 to 4 tbsp sweetener (honey or maple syrup)
– 5 tsp unsweetened cocoa powder
– 3/4 tsp baking powder
– 1/2 tsp vanilla
– 1/2 tsp cinnamon
– Salt and pepper
Optional garnishes:
– 1/2 cup chopped spring onions
– 1/8 to 1/4 onion
– Sesame seeds
BREAKFAST PREP:
MOCHA OVERNIGHT OATS (4 servings)
Ingredients:
– 2 cups rolled oats
– 8 tsp chia seeds
– 8 tsp brown sugar
– 4 tsp instant coffee powder
– 4 tsp cocoa powder
– 4 tbsp almond butter (1/4 cup)
– 3 cups milk (I use unsweetened soy milk)
– Optional topping: 2 pieces dark chocolate (I use 85% Lindt)
(Serves 4 – roughly 400 calories per portion)
MOCHA OVERNIGHT OATS (5 servings)
Ingredients:
– 2 + 1/2 cups rolled oats
– 10 tsp chia seeds
– 10 tsp brown sugar
– 5 tsp instant coffee powder
– 5 tsp cocoa powder
– 5 tbsp almond butter
– 3 + 3/4 cups milk (I use unsweetened soy milk)
– Optional topping: 2 + 1/2 pieces dark chocolate (I use 85% Lindt)
(Serves 5 – roughly 400 calories per portion)
Ingredients:
– 2 + 1/2 cups frozen pineapple
– 5 cups frozen strawberries
– 2 + 1/2 scoops vanilla protein powder (I use a vegan one)
– 2 + 1/2 cups plain yogurt (I use an unsweetened coconut one)
– 1 cup water (or as needed)
– 1 cup ice
(Serves 5 – roughly 200 calories per portion)
Ingredients:
– 2 cans chickpeas (drained and rinsed)
– 250g feta cheese (I use a vegan one)
– 1 cucumber
– 1 red bell pepper (medium size)
– 1/4 onion (I like red onion)
– 300g cherry tomatoes
– 1/2 cup fresh cilantro or parsley (chopped)
Ingredients (dressing):
– 4 tbsp olive oil
– 1 tbsp white wine vinegar
– 1 tsp dijon mustard
– 1 tsp sweetener (I use maple syrup)
– 1 tbsp lemon juice
– Salt and pepper
(Serves 5 – roughly 400 calories per portion)
Ingredients:
– 650g/ 1.4 lbs chicken breast (skinless/ boneless) *OR vegan option: 1,000g firm tofu (2 + 1/2 x 400g packs)
– 650g/ 1.4 lbs potatoes
– 2 tbsp oil (1 for chicken, 1/2 for veg, 1/2 for potatoes)
– 400g green beans
– 1 green bell pepper (medium sized)
– medium onion (3/4 to 1)
Spices for chicken:
– 1 tsp smoked paprika
– 1/2 tsp onion powder (or garlic powder)
– 1 tsp oregano
– Salt and pepper
Spices for potatoes:
– 1/2 tsp onion powder (or garlic powder)
– Salt and pepper
Serve with (optional):
– Hot sauce (sriracha, Nando’s sauce, or Tabasco)
(Serves 5 – roughly 400 calories per portion)
*For a vegan option: drain and rinse the tofu, before slicing and adding it to the baking tray
SHOPPING LIST (FOR 5 DAYS OF PREP)
Pantry items:
– 2 + 1/2 cups rolled oats
– 5 tbsp almond butter
– 10 tsp chia seeds
– 10 tsp brown sugar
– 1 tsp syrup (I use maple syrup)
– 2 cans chickpeas
– 3 tbsp olive oil
– 2 tbsp cooking oil (or olive oil)
– 1 tbsp white wine vinegar
– 1 tsp dijon mustard
– 5 tsp instant coffee powder
– 5 tsp cocoa powder
– 1 tsp smoked paprika
– 1 tsp onion powder (or garlic powder)
– 1 tsp oregano
– Salt and pepper
– Optional item: hot sauce (sriracha, Nando’s sauce, or Tabasco)
– Optional item: 2 pieces dark chocolate (I use 85% Lindt)
Fruit + veg:
– 2 + 1/2 cups frozen pineapple
– 5 cups frozen strawberries
– 650g (1.4 lbs) potatoes
– 1 cucumber
– 300g cherry tomatoes
– 400g green beans
– 1 red bell pepper (medium size)
– 1 green bell pepper (medium size)
– 1 onion (I like red onion)
– 1/2 cup fresh cilantro or parsley
– 1 lemon
Proteins + dairy (w/ vegan alts):
– 650g (1.4 lbs) chicken breast (skinless/ boneless) *OR vegan option: 1,000g firm tofu (2 + 1/2 x 400g packs)
– 250g feta cheese (I use a vegan one)
– 3 + 3/4 cups milk (I use unsweetened soy milk)
– 2 + 1/2 cups plain yogurt (I use an unsweetened coconut one)
– 2 + 1/2 scoops vanilla protein powder (I use a vegan one)
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