Let's do some high protein meal prep. Whether you have protein goals or not these recipes are just so delicious and great for keeping in the fridge. Each recipe makes 3 to 4 servings!
STRAINER CONTAINER: amzn.to/3XGowdB
VITAL WHEAT GLUTEN: amzn.to/4grh7pO
LUPINI PASTA: amzn.to/4emwaiH
FOOD PROCESSOR: amzn.to/47r7S4Y
BLENDER: amzn.to/3MGPETD
BAGEL
makes 1 bagel scale up to however many bagels you like to make
35G plant protein per serving
plantifullybas...
* ¼ cup + 2 teaspoons (40g) vital wheat gluten
* ¼ cup + 1 teaspoon (35g) all purpose or bread flour
* ¼ teaspoon salt
* 1 teaspoon baking powder
* 1 teaspoon apple cider vinegar
* ¼ cup water
* 1 teaspoon everything bagel seasoning for topping
Store on counter and reheat in toaster, oven or airfryer if desired.
BUFFALO TOFU SALAD
Makes at least 4 servings (25.6g plant protein per serving at 4 servings)
* 1 package (16 ounces/454g) super firm tofu
* 7 to 10 baby carrots (72g)
* 1/2 bell pepper (65g)
* 1/4 red onion (60g)
* 1 celery rib (30g)
* 1/4 cup (60ml) buffalo sauce
* 1 tablespoon vegan mayo
* Heavy 1/3 cup (100g) vegan greek yogurt
* 1 cup (~300g) chickpeas, drained and rinsed
* Season with garlic powder, onion powder, salt, pepper whatever you like
Open the tofu package, wrap in a paper towel, and gently squeeze out the excess water. In a food processor pulse the chickpeas and tofu for 1 to 2 minutes until the chickpeas are broken down and flaky, and the tofu is broken down and slightly creamy. Do not over pulse as you don't want it to turn into a dip. Transfer into a big bowl. Add all the veggies into a food processor and pulse for 1 to 2 minutes until all the veggies are broken down into very tiny pieces. Add into the bowl with the tofu and chickpeas. Then add in the buffalo sauce, vegan yogurt, and vegan mayo. Mix to combine. Taste and add salt and pepper according to your preference. Place in the fridge to chill for 30 minutes or until ready to enjoy. Place on bread, in a lettuce wrap, or on a salad. Store in the fridge.
MINI MEATBALLS & CREAMY SAUCE
Makes 3 to 4 servings (29g plant protein/22g plant protein per serving)
* 5 ounces (142g) abbots butcher ground beef
* 1 Bob’s Red Mill Egg Replacer (10g)
* 1/4 cup (28g) breadcrumbs
* 1/4 cup (60ml) water
* Seasonings: garlic powder, onion powder, parsley, about 1/2 teaspoon of each and 1/4 teaspoon salt
* 1 teaspoon vegan parmesan cheese
* 1 cup (250g) tomato sauce
* 1/2 cup (120ml) ripple plant protein milk
* Around 3 ounces (100g) firm tofu
* Around 6 ounces (177g) Brami lupini pasta
In the food processor add vegan beef, egg replacer, breadcrumbs, seasonings, and water. Pulse for 45 seconds to 1 minute until mixture comes together and can hold its shape. Scoop into mini meatballs make 16 if you can and bake meatballs at 400°F for 25 minutes. In a blender combine the vegan parmesan, tomato sauce, plant milk, and tofu and blend until smooth and creamy. If you need to add in an extra 1/4 cup of water to help that is fine. Cook pasta according to package directions. When pasta is just about done pour the sauce into a large pan, add in the cooked pasta, and meatballs. I like to add about 2 to 3 tablespoons of water to the blender to get out any extra sauce. Cook everything for 3 to 5 minutes until sauce is thickened and pasta and meatballs are coated well in sauce. Store in the fridge and reheat in microwave.
PROTEIN CHEESECAKE
Makes 3 cheesecakes (14G plant protein per serving with berries)
* 1/4 cup + 1 teaspoon catalina crunch (48g)
* 1/2 block firm tofu (200g)
* 1/4 cup (66g) vegan cream cheese
* 3 tablespoons (45ml) coffee creamer
* 1/4 cup (60ml) ripple milk
* 2 tablespoons (30ml) maple syrup
* 1 teaspoon vanilla extract
* 70g blueberries
* 115g strawberries
* 1 tablespoon + 1/2 teaspoon (18g) maple syrup
In a blender add the catalina crunch and pulse to make crumbs. Lightly oil 3 small oven safe ramekins or bowls. Divide the catalina crunch between the 3 ramekins and press down to make a crust. Into a blender add the tofu, vegan cream cheese, coffee creamer, ripple milk, maple syrup, and vanilla extract. Blend until smooth and creamy. Divide between 3 ramekins. Bake 350F for 30 mins. In a pot cook the berries and maple syrup for 3 to 5 minutes on low heat to make the syrupy berries. Once the cheesecakes are done let them cool for 30 minutes and then place in the fridge to chill at least 1 to 2 hours before eating. Add 1/3 of the berries on top and enjoy. Store the berries & cheesecake in the fridge.
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