High protein meal prep

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Ingredients

Blueberry Oats 

  • 1 1/2 cups rolled oats 
  • 1 1/4 cups soy milk 
  • 1 cup blueberries, fresh or frozen 
  • 1 tbsp honey 
  • pinch of salt 

Blended chocolate tofu chia pudding 

  • 200g firm or silken tofu 
  • 1/3 cups chia seeds 
  • 1-2 tbsp cacao powder 
  • date syrup to sweeten 
  • milk to blend 

Snacks 

Chocolate matcha snack balls 

  • 1 cup rolled oats 
  • 1/2 cup buckwheat groats 
  • 1-2 tbsp hemp seeds if possible 
  • 1 heaped tbsp almond butter 
  • splashes of milk 
  • 1-2 tbsp cacao powder 
  • date syrup of honey to sweeten 
  • 1 tsp matcha powder 

Beet hummus 

  • 300g butter beans or canned chickpeas
  • 1-2 tbsp tahini 
  • 1-2 tsp lemon juice 
  • 1-2 tbsp olive oil 
  • salt to taste 
  • ground cumin 
  • ground paprika 
  • 1-2 tsp honey 

Protein 

Marinated tofu 

  • 1 1/2 cups cubed firm tofu 
  • 1/4 cups soy sauce 
  • 1-2 tbsp honey 
  • 1-2 tsp plum sauce or Worcestershire sauce 
  • 1-2 tsp chilli crunch 
  • dash of garlic powder 

Pesto lemon White bean quinoa salad  

  • 2 cups mixed cooked quinoa 
  • 1 1/4 cups cooked white beans 
  • 1/4 cup pesto of choice 
  • 1 tsp dijon mustard 
  • 1-2 tsp lemon juice 
  • 1 tsp honey 
  • lemon zest 
  • salt to taste 

Roasted edamame and peas 

  • 1 cup peas 
  • 1 1/4 cups edamame 
  • 1/4 cups soy sauce 
  • 1-2 tbsp honey 

Sides 

Roasted vegetables

  • 4 cups sliced vegetables like carrots, peppers, red onions, sweet potatoes, and pumpkin. 
  • 1/2 roasted mixed seeds 
  • olive oil 
  • 1/4 cup nutritional  yeast 
  • season to taste 

Beet red onion lentil salad 

  • 2 cups sliced cooked beets 
  • 1/2 cup brown cooked lentils 
  • 1 small red onion or shallot, diced 
  • 1-2 tbsp balsamic vinegar or apple cider vinegar 
  • 1-2 tbsp honey 
  • salt and pepper to taste 

 

 

 

Method

Blueberry  overnight oats 

  1. First off, mix the oats and the milk, honey, to sweeten, and let it soften nicely. 
  2. Add the berries, some lemon juice, and the honey to a saucepan and let it simmer until jammy. Let it cool. 
  3. Scoop these two into two jars, add a drizzle of honey and nut butter, and cool in the fridge. 

Blended tofu chocolate  chia pudding 

  1. Add the ingredients into a blender and blend until smooth, scoop into jars, and then serve with date syrup.

Chocolate matcha energy balls 

  1. Add the ingredients into a bowl, and add some milk if needed. 
  2. Roll into balls and then roll in some cacao/matcha powder.
  3. Chill in a glass container in the fridge. 

Beet hummus 

  1. Place all of the ingredients into a high-speed blender and blend until smooth. 
  2. Scoop into a glass container and chill for future use. 

Marinated tofu 

  1. Add the tofu into a jar, mix the marinade, and then pour it over the tofu, place it in the fridge, and just pop it out to roast. 

Pesto lemon white bean salad 

  1. Add the ingredients into a bowl, mix well, and store in a glass container for the week. 
  2. Roasted peas and edamame salad
  3. Add the peas and edamame to a bowl, mix with the soy sauce and honey, and spread onto a baking paper-lined tray.
  4. Bake for 20 minutes at 180 degrees Celsius until nice and crispy. Store in a container for the week. 

Roasted vegetables 

  1. Add the chopped vegetables onto a paper-lined tray, season, and dress with olive oil and the nutritional yeast.
  2. Roast for 20-30 minutes until nice and cooked through. Let it cool and store it in a container for the week. 

Beet red onion lentil salad 

  1. Add the ingredients to the salad into a bowl, ready for the fridge. place in the fridge for the week. 
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