This plant-based meal prep covers 4 days of breakfast, lunch, snack/dessert, and dinner, with over 60g of protein daily. It’s quick, easy, high in fiber, and packed with nutrients. Perfect for anyone looking for simple, vegan whole foods recipes.
Total calories ~ 1662
Total protein ~ 62.7g
00:00 Introduction
00:26 Breakfast
02:12 Lunch
03:27 Snack
04:35 Dinner
06:08 Outro
Overnight oat and chia pudding (makes 4 servings)
Ingredients:
2 cup rolled oats
2 cup dairy free greek yogurt
1 ½ cup dairy-free milk
6 tbsp chia seeds
¼ cup of nut butter
½ cup date syrup or maple syrup
1 tbsp flax seed meal
Berries and chopped nuts for topping
Instructions
1. In a mixing bowl combine all the ingredients except the toppings.
2. Refrigerate overnight.
3. When ready to eat, top with berries and chopped nuts.
Tahini Noodles (makes 4 servings)
For the noodles
250g dry noodles
200g mushrooms of choice
¼ cup water
2 green onions – diced
3 tsp black sesame
3 small bok choy cut into quarters lengthwise
3 cups of air-fried seasoned tofu cubes
For the sauce
2 tbsp tahini
2 tsp miso paste
1 tbsp fresh ginger, grated
1 tsp date syrup
2 tbsp fresh lime juice
2 garlic cloves – peeled
2 tbsp coconut aminos
2 tbsp nutritional yeast
½ cup water
Instructions:
1. Cook the noodles as directed on the package.
2. Air fry readymade seasoned tofu cubes as per packet instructions (or make at home by pressing and cubed firm tofu, toss with 1 tbsp olive oil, 2 tbsp soy sauce, 1 tsp garlic powder, 1 tsp smoked paprika, and a pinch of salt. Air fry at 375°F (190°C) for 15-20 minutes, shaking halfway, until golden and crispy.)
3. In a large pan, heat water and sauté the mushrooms until the liquid evaporates, stirring occasionally (around 5 to 7 minutes).
4. Add bok choy, cover the pot, and let it cook for another 5 minutes, stirring frequently. Add the green onions and cook for 1 more minute.
5. While that’s cooking, prepare the sauce by combining all ingredients.
6. Once the noodles are ready, add them to the pan, tofu, and tahini-miso sauce. Stir everything together and cook for another minute to heat through.
7. Garnish with green onion and black sesame seeds.
8. Divide into 4 servings and store in the fridge for up to 4 days.
Tahini truffles (makes 10 servings)
Ingredients:
½ cup tahini
3 tbsp date syrup
1 cup almond flour
½ tsp pure vanilla powder
½ cup melted dark chocolate
Instructions
1. In a bowl, mix tahini, date syrup, vanilla extract and almond flour.
2. Form balls and refrigerate to firm up.
3. Dip in melted chocolate, place on baking paper and refrigerate again. If your melted chocolate is too thick, add 1 tbsp of coconut oil to make it runnier.
Roasted vegetable salad (makes 4 servings)
Ingredients
for salad
6 cups mixed greens
2 cups brussel sprouts, halved
12 baby potatoes, quarters
1/2 cauliflower head, florets
1 large eggplant, cubes
4 carrot, slices
1 large onion, quartered
10 garlic cloves, whole
1/2 cup sundried tomatoes, thin slices
3 cups edamame beans, boiled
Pine seeds
For dressing
½ cup dairy-free yogurt
1 tbsp dijon mustard
1-2 tbsp date syrup
2 tsp lemon juice
2 roasted or pressed garlic cloves
Salt and pepper to taste
Instructions:
1. Preheat the oven at 200 degrees celsius.
2. Place vegetables on a tray lined with baking paper (except edamame)
3. Roast vegetables for 40 minutes or until tender and golden.
4. Place the mixed greens in a bowl, add the roasted vegetables, top with sundried tomatoes, edamame and pine nuts.
5. Toss the salad in the dressing.
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About me:
My goal is to EMPOWER young women globally to become HEALTHIER and HAPPIER versions of themselves, evolving into their 2.0 selves to fulfill their aspirations. Having experienced firsthand the life-changing effects of a plant-based lifestyle, I’m here to guide others on a similar journey. I’ve transitioned from an unhealthy lifestyle, uncertainty, and procrastination to living with energy, confidence, and purpose. I believe that food is at the heart of wellness, and prioritizing my diet played a key role in my transformation. I also share real talk on self-development and personal growth, which goes hand in hand with wellness, completing a full-circle approach to achieving long-term health and success.
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