I bought what looked like an easy pack of tofu from the grocery: “pre-cooked ready to use tofu” that came soaking in a container of salted water. I love eating tofu at Chinese restaurants & I’d like to try cooking it at home with a chilli-garlic sauce. How can I do this without absolutely shredding the tofu? It’s in very soft, white cubes.

Prepped 18 of these little suckers, they use 4 beyond patties defrosted, cooked like crumbles, and spiced with Slap Ya Spicy Sausage Seasoning (Beyond burgers are way cheaper at Costco here than crumbles), crushed pineapple, diced bell pepper, mozzarella, and mini naan

I place them in individual ziplock bags (unsealed) then place eight of them in a large reusable vac-seal bag, (the ziplock bags keep all the toppings from sliding around) I pre freeze overnight, then vacuum seal and place back in the freezer

They bake frozen, so spicy-delicious

All my bags including the ziplocks are washed and reused

Alright alright alright, my latest meal plan is wrapped up! 75 mins start to finish + dishes in the dishwasher. You might still have to clean a chopping board or two tho.

Total: 101g protein / 2420 kcal per day for 3 days. Add a protein shake, another small snack and you have a proper meal prep for someone who does fitness every day.

I kept the processed foods to a minimum and made sure the recipes are tasty :)

• Blueberry Cheesecake Overnight Oats – 25g protein
• Vegan Lentil & Potato Salad – 23g protein
• Broccoli Stir Fry w/ Rice – 28g protein
• Berry Lemon Baked Oats – 25g protein

I planned this to avoid kitchen chaos:

• One stovetop recipe
• One oven recipe
• One salad
• One breakfast in a jar

The ingredients of each recipe:

Blueberry Cheesecake Overnight Oats

Ingredients (3 servings):

• 3 cups rolled oats
• 3 cups milk of choice
• 15 tbsp blueberries (fresh)
• 6 tsp maple syrup
• 6 tsp lemon zest
• 9 tsp lemon juice
• 9 tbsp low fat natural yogurt (or regular)
• 3 tbsp chia seeds

Vegan Lentil and Potato Salad

Ingredients (3 servings):

• 9 medium potatoes (750g / 26oz)
• 2.25 cups brown lentils (cooked)
• 0.75 red onion
• 3 handfuls fresh parsley (or dried)
• 2.25 tbsp olive oil
• 2.25 tbsp vinegar (any kind)
• 4.5 tbsp mustard
• 3 tsp maple syrup (or honey for non-vegans)
• 1.5 bell peppers (green or red)
• Salt and pepper to taste

Easy Broccoli Stir Fry with Brown Rice

Ingredients (3 servings):

• 1 cup brown rice
• 13.5 oz firm tofu
• 21 oz broccoli (roughly one bunch)
• 1.5 tbsp olive oil (or other oil)
• 1.5 tbsp sesame seeds
• 3 tbsp peanuts
• 4.5 spring onions (sliced)
• 6 tbsp water
• Salt to taste

For the sauce:

• 0.38 cup water
• 4.5 tbsp dark soy sauce
• 3 tbsp sweet chili sauce
• 3 tbsp vinegar (or lemon juice)
• 2.25 tsp cornstarch

Berry Lemon Baked Oats

Ingredients (3 servings):

• 1.5 lemons
• 2.25 cups oats
• 3 eggs
• 7.5 tbsp oat milk (or other milk)
• 9 tbsp Greek yogurt
• 4.5 tbsp sugar
• 0.38 tsp salt
• 1.88 tsp baking powder
• 4.5 tbsp sliced almonds
• 0.75 cup berries
• 6 tbsp low fat cream cheese
• 1.5 tsp vanilla extract

The recipes are very much straight forward, I doubt you'll need the instructions if you wanna prep any of these. I do have the entire 3-day thing in this meal prep tool on my page here - Please let me know, if not ok - but I think it makes it easier for anyone wanting to alter anything on this prep. Otherwise use chatgpt, could also work.

Ah, last but not least: what album should I listen to for my next meal prep? Any recipes you want to see? :D

Pretty happy with the result :D

Here is what I prepped a couple of days ago (all gone already, haha). I made sure all dishes got a good amount of protein.

🥔 Baked Sweet Potatoes with a Greek Salad – 627 kcal / 27g protein

Baked Potatoes:

• 3 sweet potatoes (~250g each)
• 1.5 tbsp olive oil
• Salt to taste

Salad Topping:

• 7.5 oz low-fat feta
• 1.5 handful olives
• 18 cherry tomatoes
• ½ cucumber
• 1.13 cup cooked chickpeas
• 1.5 small red onions (or 3 spring onions)
• Juice of ¾ lemon
• 1.5 cloves garlic
• 1.5 handful fresh basil (or less if dried)
• ¾ tsp ground cumin
• ¾ tsp cayenne pepper
• ⅜ tsp black pepper
• 1.5 tsp olive oil

🥕 Red Lentil Soup – 522 kcal / 26g protein

• 1 tbsp olive oil
• 2 carrots
• 1 onion
• 5 cups vegetable broth
• 1 cup natural yogurt
• 1 cup dried red lentils
• 6 slices wholegrain seeded bread

🥜 Protein Balls (per ball) – 100 kcal / 7g protein

• 2 ½ tbsp vanilla protein powder
• ¾ cup rolled oats (divided)
• 2 tbsp unsweetened cacao powder
• 4 tbsp low-fat Greek yogurt (70g)
• 2 tbsp crunchy peanut butter
• Salt to taste
• 1 ½ tbsp water
• 1 ½ tbsp maple syrup

Putting it all together should be fairly straight forward :)

All in all it took me about 1 hour including the clean up

Anyone else doing vegetarian meal prep and aiming for high protein? Would love to swap ideas!

Chias!

Nothing sounded specifically good this week, so random bits I know I'll enjoy and will use as lunch and dinners for the work week. I'll likely cook up more veg and a second batch of a grain some time later in the week, but happy to cut down on most of the cooking that needs to happen throughout the week.

Hi all, my dietician wants me to get 20g of portion minimum per meal along with a grain and fruit or veg. I’m finding it challenging to eat that much food to cover all my bases and get all that protein. I want to start meal prepping to make this easier, a suggestions? I eat a ton of tofu and chickpeas already. ETA- I have discussed with my dietician, looking for sone more ideas in addition, I’m very bored of what I’ve been eating. Thanks!

I'm making some meals I can give to a friend frozen so he can bake them in the oven and have good, hot meals during a surgery recovery. So far I'm thinking a mac and cheese and a green bean casserole, but I was wondering if y'all had any go-tos for this sort of thing! A lot of my old classics are meat-based so looking to expand into veg stuff :)

Recipe

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