what I eat in a week | meal prep with me + easy and healthy plant based recipes

what I eat in a week | meal prep with me + easy and healthy plant based recipes

[Music] pesty look at that this is actually my fourth time making [Music] it I want to keep things fairly simple this week and I know that this is going to help me do just that hey y’all welcome back to a new weekly video I am back and I’m recording another what I eat in a week but this time doing things a little bit differently so this week I decided to ingredient prep a few things and we’ll get into everything that I ingredient prepped but I’m really looking forward to benefiting from putting in the work at the beginning and how it’ll make throwing meals together during the week a breeze I want to keep things fairly simple this week and I know that this is going to help me do just that this week I wanted to ingredient prep a few things to either make whole meals or to add to meals and the first thing we’re making is a kale cashew pesto I started making this after having the kale a you pesto from Trader Joe’s and I’m very much a oh I can make that at home type of person so when I saw the ingredient list I just knew I had to replicate it I’ll have my recipe Linked In the description but for this I use curly kale fresh basil cashew butter you can either buy it from the store or you can make it at home also added in some lemon juice or apple cider vinegar whichever you have on hand salt and black pepper as well as some nutritional yeast now if you’re not a fan of nutritional yeast you could also use dairyfree parmesan next I went in with some water olive oil and something I didn’t include but is crucial to the recipe are garlic cloves so if you have garlic cloves be sure to add them the next thing I made is a batch of pistachio milk for the week I recently had a Machel latte that had pistachio milk in it and it reminded me of how much I enjoy pistachio milk from time to time and I saw that I had some raw pistachios in my pantry and I was like you know what I need to make some milk out of it so I soaked close to two cups of pistachios in water and then I also added about four cups of water that’s typically the ratio that I do like a two to one type of ratio I’ve been enjoying making my dairyfree milk using my juicer because it just removes so much more of the pul now sometimes I will use my blender don’t get me wrong but the juicer just does a much better job at separating the milk from the pole however there still is a little bit left and because I like for my dairyfree milk to be close to 99.9% pulp free I still run the milk through a nutmilk bag which as you can see it still has some of that pulp left but I mean if you don’t mind a little bit of Pulp in your milk then you can completely skip this step one thing to note when making your own dairyfree milk because we’re not adding like fillers gums all those things that you would typically find in a store bought dairyfree milk separation does OCC curse so you may look in the fridge and be like what the heck happened to my milk you just got to give it a good Shake okay it’s because we’re not using a lot of fillers to help bind everything together still safe to consume but just be sure to give it a good shake and don’t be afraid and as you saw I also use some of that milk for my chia seed pudding which I like to do like 2 tablespoons of chia seeds for every half a cup of milk and I sweeten it with a bit of maple syrup and it’s just something that I can either enjoy for breakfast or just as a snack that I can enjoy throughout the week another thing I made was some baked tofu and honestly whenever I ingredient prep tofu I typically cook it the same I either Cube it or break it apart into chunks I toss it in coconut aminos or soy sauce this week I threw in some nutritional yeast and I almost always coat it in corn starch to help crisp it up while it’s in the oven and if you are interested in learning more about tofu different ways to cook it I have a whole video on that and I’ll have that Linked In the description now to be efficient with my time I decided to also roast some potatoes in the oven while the tofu was in there as well and I didn’t do anything fancy with these potatoes but toss them in some olive oil salt and black pepper I like to keep like my veggies protein and carbs that I ingredient prep for the week pretty neutral because it allows more flexibility in the meals that I decide to put together throughout the week [Music] so while the tofu and potatoes were in the oven I moved on to my second protein that I wanted to ingredient prep for the week which are these pea protein crumbles I swear by these not only because they’re high in protein but they also work well in a variety of dishes which is why I wanted to have some already cooked and on hand in the fridge these are made from peas so if you are allergic you’ll want to stay away from them however there is textured vegetable protein also known as TVP which is very very similar when you purchase these they are dehydrated so you’ll have to rehydrate them you can either do that with water or vegetable broth either one works but I typically cook these with a flavor profile that I know will work well across a variety of dishes [Music] [Music] [Music] [Music] I’m really excited to be able to enjoy everything and kind of just like pair quick and easy meals together and I feel like my meals are fairly simple but I have seen some requests for even simpler meals so I would definitely recommend ingredient prepping for the week and it’ll help you just like throw things together again I’ll show you throughout this video what I plan to eat this week iaz yummy and nutritious items and I’m really excited to get into this video so if you are new here go ahead and subscribe to my channel and if you are returning thank you so much for being here I really do appreciate it so let’s go ahead and get into what I’m eating this week hi hello it is a new day and I just posted a video on my Instagram I’m proud myself on not being a pushy person when it comes to plant-based food however that’s changing today and I’m going to need you to forgive me in advance because I’m telling you right now you have to make this PO so the pasta recipe it’s using the zucchini and squash it’s pretty much like take on the pasta that I made in my last what I eat in a week video when I tell y’all that pasta was so good actually have some leftovers in the freezer cuz I didn’t eat it all when I cooked it but I’m probably going to have that for dinner later this week or for lunch I’m not sure yet but anyway I just posted that if you don’t follow me on Instagram and Tik Tok go ahead and do so I might have posted it on my shorts as well more than likely I did to for lunch today I was really wanting to use up some of that pesto that we prepped I think I’m going to do like a creamy pesto Butterbean dish I think I’m going to throw the tofu in there for some extra protein I’ve never had pesto beans before so this would be the first time of me doing it and honestly I’m not going to do too much I’m just going to drain the butter beans if I did have onions and garlic I would definitely cook those down so maybe I’ll do like a formal recipe where I do that but I don’t have it and I’m not going grocery shopping I told myself I’m not going to go to the grocery store this week and I’m committed to that so yeah that’s what we’re going to have for lunch today I’m really pumped really excited this morning my husband and I we went on a nice little walk I got my matcha so I’m not going to make a matcha today kind of bummed out about that but I do think I’m going to make something else we’ll see we’ll see let’s get into lunch [Music] so this is all done y’all I been on my on the phone with my best friend that entire time I’m just sprinkling some flaky salt on top of this I don’t know I feel like it might not be the prettiest but that kale cashew pesto is next level and I mean who doesn’t love butter beans right very pesto mhm it reminds me of something but I can’t think of what it is I’m going to add some lemon juice I just feel like it needed some acidity to it you know let’s get back into this I just came back to say how delicious that was I’m like dang I want a little bit more I have one little bite left and I’m trying to savor the moment because that was really delicious I completely forgot to show y’all this so I just made myself a little afternoon pickme up I forgot to record it for YouTube but I do want to show you what I put in here I Ed some maca powder and I’ll put on the screen exactly what these things are good for but from what I’ve learned regarding maca powder it has a wide range of benefits but the main thing for me is just like Hormone Health this is like a blend this brand is called defense and I have it scratched out for a reason but they make functional mushrooms so it’s like Lion’s Man Mushroom turkey tail mushroom and chaga mushroom I actually Blended all three of those together and put them in here for like my own little mushroom blend kind of and then I also have this Moringa powder which is really good for just like overall health but something that really drew me to give it a try is that it’s supposed to help with inflammation not that I deal with severe inflammation at all but I feel like that’s something that’s important to just the overall human body so pretty much made like a take on matcha I did sweeten it with a little bit of maple syrup but it low-key gives like matcha Vibes I saw someone on Tik Tok make something similar and I thought it was thought it was pretty cool and I was like oh I actually have all these things here so I was like let me go ahead and make it it’s actually really delicious MH cheers so it’s time for me to eat lunch had a very strenuous workout this morning I lowkey feel like I need to take a nap already but I can’t so for lunch today I will be having some of those pea protein crumbles that we cooked up with the bell peppers and then I also have that quinoa that I had already prepped and just like had in the freezer and the only thing I really need to cook is in here I have some more kale so I’m just going to go ahead and sauté up some kale and that is going to be my lunch I’m actually looking forward to these type of meals that just are easygoing don’t require too much work hopefully you will also see that it doesn’t require too much work but we’re getting our protein our fiber our healthy carbs and flavor most [Music] importantly if you’ve been watching my my videos you know I absolutely love making matcha but I kind of want to do something a little bit differently I want to do a berry syrup matcha if you’re following me so I’m about to make this syrup really quick and then get into a matcha [Applause] [Music] [Applause] [Music] [Applause] [Music] so this is the brand of matcha that I’ll be using today but I just go in with about a scoop and a half yeah I think I’m going to do a scoop and a half of that just sift sift sift I am going to add a little bit of ashwag gandit in here too which is really good for just like stress relief mood energy all of it and I will have everything Linked In the description so I’ll include the matcha the ashwaganda and this little matcha set that I’m [Music] using oh no okay decided I’m going to use a bigger jar [Applause] [Music] this is so pretty okay time to give this a taste test ooh oh my gosh that’s so good that was the pickme up I needed I feel like it might be crooked hopefully not but I’m making Taco bows for dinner and I’m really excited I’ve made these before but I have not showed them on my channel like in a full video so let’s go through this bowl I have lettuce tofu that we cooked up spicy guacamole this is the salsa that I’m using I also have some dairyfree sour cream this Primal kitchen spicy queso and then I’m also going to throw the potatoes but it should be really good um but before I actually get into my dinner I want to make myself just like a little wind down mocktail I guess we want to call it so I have my magnesium which this magnesium is really good for like relaxation after a really stressful day or just relaxation you don’t even have to be stressed honestly and then I have some poppy that I need to open up and I’m going to use that as [Applause] well so good now we can cook [Music] [Music] oh [Music] [Music] [Music] [Music] n [Music] good morning I am about to make breakfast I made the biggest mistake of having my like morning vitamins drink all the things without a plan to eat a meal after like if I have my vitamins on an empty stomach and I don’t eat like immediately after it just does not feel good and right now I’m like girl you need to eat something cuz my stomach feels like that instead of going down to workout now I’m about to make breakfast really quick what I’m going to do is just I’m about to be very basic this morning okay I’m about to be basic Betty and I’m going to have some avocado toast but I’m going to kind of like Spruce it up a little bit so maybe not too basic but still fairly simple I have this Dave’s Killer Bread this is typically my go-to brand of bread unless unless I’m using like sour dough which I really do enjoy I just didn’t buy any sour dough for the week so I’m going to use some of the bread I have I’ve been obsessed with my tofu bacon tofu bacon bits yeah tofu bacon or just tofu bacon bits in general whether it’s the strips or the bits um I have been obsessed with making those and so I have just a little bit left and I’m going to add that on top I think I’m going to defrost some edamame and blend it with some avocado just to add some more protein to this I’ll be getting like 6 g of protein from the bread cuz there’s 3 G in each slice and I actually use the fava bean tofu for My Tofu baking bits and so these actually have the fava bean tofu has more protein than like the soy based tofu so I’ll be getting a decent amount there but I’m going to bring in the edamame for just like even more protein I also have my beet Apple Kraut and I got this one from Whole Foods the brand is Oregon brine work so it’s like AAL Pacific Northwest type of brand it’s beets apples and cabbage and I kind of like use it for a like a red a pickled onion substitute almost because I don’t have any pickled onions but speaking of that I need to make some very soon because if you remember my older videos I used to be obsessed with pickle onions and I haven’t made them in a while and I need to I also have more of that cucumber and then I have some peash shoots that I need to use I got these from I want to say I got these from the farmers market but yeah I’m just going to throw that on top but yeah I need to eat [Music] [Music] [Applause] [Music] [Music] mhh MH MH so for lunch today I really want to make a kale and white bean salad there’s this really popular expensive grocery store in Los Angeles it’s called air wine there is this salad that they are really known for which is the kale and white bean salad this is actually my fourth time making it because I’ve enjoyed it so so much it’s so delicious so I just use some kale that we’re going to massage and like a little bit of either olive oil or lemon juice I’m not 100% sure yet I also have some Tofu for the tofu I cooked it the exact same way that I cooked the tofu ingredient prep for the week so nothing really new there and then this salad does call for toasted sunflower seeds and pumpkin seeds so I just toasted those on the stove and then you also add hemp seeds I don’t believe that they add cucumber but I’m going to throw cucumber on there the beans that I’m going to use are going to be the rest of the butter beans from yesterday and then the salad dressing the salad dressing is so delicious it calls for nutritional yeast dejon mustard a little bit of maple syrup olive oil salt black pepper garlic powder or fresh garlic and I want to say that might be it I’m trying to remember off the top of my head and I honestly can’t hopefully that’s it but either way I’ll have the details in the description so be sure to check there I’m super hungry so let’s go ahead and get into lunch [Music] this is what it looks like before we mix it and now we’re going to mix M so pretty like look at that this salad it looks and tastes amazing so you get a little bit of everything on here mhm this is so good the dressing The Toasted sunflower seeds and pumpkin seeds I’m also going to have my salad with a little probiotic soda time to go enjoy my salad and my drink so I’m about to use up more of the pea protein crumbles and I’m going to use them in stuffed bell peppers which I’m really excited for I’m going to take some of the quinoa that I have in the freezer and combine it with the crumbles I have a few more pieces of this mocos cheese which I really like this brand I like the ingredients that they use in all of their products so I tend to get this one quite a bit and I’m actually going to make a couple bell peppers one for me to eat tonight and then another for me to either eat for lunch tomorrow or for dinner tomorrow but that’s what we’re about to wa so let’s get into dinner [Music] I don’t have a ton of the vegan cheese this is all that I have left and I want to be able to put some on top I actually might melt this down like melt it down on the stove with like a little bit of dairyfree milk so that I can kind of pour it on top and it’ll Brown better that way yeah I think that’s what I’m going to do you can honestly me prep the bell peppers ahead of time if you wanted to but even if you just were to prep the pea protein crumbles like this is perfect cuz again you saw I had it with the bowl earlier in the week I’m about to have it in the stuffed bell peppers I also could have put it in pasta so I had several ways that I can enjoy it making it a really great item to ingredient prep for the week and the bell peppers are still in the oven I had them I set the timer for about 15 minutes and I think I probably have like eight more minutes if that we’ll see but I want them to be tender cuz there’s nothing worse than a hard stuffed bell pepper so I wanted to bake those first and then stuff them and then bake them again okay I might have baked them a little too long not 100% sure but we will see I’m going to flip these oh no I didn’t [Music] [Music] you got to admit that looked Del delicious I can’t wait and I’m going to top it with some dairy free sour cream oh my gosh I’m so [Music] excited doesn’t this look delicious I’m so excited to dig [Music] in this looks so good I’m so happy I made these I want more Dairy fruit sour cream I love sour cream I’ve honestly always loved sour cream so adding it on here is my thing oh my gosh this is so delicious so good I’m so happy about these leftovers I can’t wait to eat these tomorrow okay so for lunch today I am using up some of the quinoa more of those potatoes some of the pesto and I’m going to do kind of like a roasted veggie Bowl as far as what I actually need to cook just be this daring chicken so I feel like I’ve featured them on my channel before and I really like it however I do think the key is to season it or to flavor it up with like some lemon juice plus other seasonings of course I found that when you add the lemon juice it just changes the taste I don’t know what it is but just trust me on this I’m using this as my main source of protein however I do get some from the quinoa as well but we’re about to get into lunch so let’s get started okay so I just put the potatoes and the broccoli in the oven I have this Rosemary and Dion seasoning that we really like it if you can’t tell it’s pretty much empty but I’m going to season the pl-based chicken up with that as well as with the lemon and I’m just going to cook it on the stove in a little bit of olive oil nothing too crazy I’m really excited for this I’ve done something similar on my channel before it was a while ago I think I was doing like a sheet no it was high protein like two high protein meals I’ll have it pinned up here and I’m thinking that later today what I want to do is like for one of my snacks have some more of my chia seed pudding it’s going to be look at me I already thinking about my little snack and I haven’t even eaten my lunch let me Focus [Music] a [Music] [Music] oh

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—— TIMESTAMPS
00:00 Intro to ingredient prep
00:50 Kale cashew pesto
01:40 Pistachio milk
02:58 Chia seed pudding
03:19 Baked tofu and roasted potatoes
04:38 Pea protein crumble mix
09:39 Wellness drink
10:51 High protein veggie bowl
11:58 Berry syrup + Matcha
13:55 Dinner intro + Winddown mocktail
14:59 Taco bowl
16:38 Fancy avocado toast
19:58 Copycat Erewhon Kale & White Bean Salad
22:23 Stuffed bell peppers
26:22 Pesto Veggie Bowl with Plant Based Chicken + Matcha

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—— RECIPES
Kale cashew pesto: https://www.sweetgreensvegan.com/recipecards1/kale-cashew-pesto

Chia seed pudding: Combine 2 tablespoons of chia seeds and ½ – ¾ cups of dairy-free milk. Sweeten with maple syrup or your choice of sweetener.

Pistachio milk: Add ~ 2 cups of soaked pistachios and 4 cups of water (do this in batches) to a blender or juicer. Option to add vanilla extract and/or sweetener. Store in the fridge for up to 5 days and shake with each use.

Tofu recipe: Watch this video for more information: https://youtu.be/hhVPfhmaqGY?si=tkTOYPcAAdVje_Op

Pea protein crumbles: https://youtu.be/HYxwBLQ9KXc?si=wUulyJ1MrWwBjmqc

Pesto butter beans: Use the kale cashew pesto recipe and combine it with white beans. You can also add cooked onions, garlic, and crispy tofu.

Pea protein veggie bowl: Quinoa, Kale, Roasted Zucchini and Squash, Pea protein crumbles, and nutritional yeast

Homemade berry syrup: To a pot, add 1 cup of frozen mixed berries, 2 cups of water, 1-2 tbsp sweetener of choice, and a splash of vanilla extract. Bring to a simmer and let cool. Strain with a mesh strainer and store in a container in the fridge for a week

Taco bowl: Lettuce, roasted potatoes, cucumber and tomato salsa salad, crispy tofu, plant-based chorizo crumbles, toppings: dairy-free sour cream, dairy-free queso, guacamole, and cilantro

Chia seed pudding snack: chia seed pudding, dairy-free yogurt, cherries, granola

Tofu bacon bits: https://youtu.be/Fc8bHAX5ndw?si=LPp3OD44Zu4BzP94

Kale & White bean salad: https://www.facebook.com/reel/822175180038387

Stuffed bell peppers: Combine the pea protein crumble mix with some cooked quinoa and vegan cheese. Stuff the pre-cooked bell peppers and top with melted vegan cheese. Bake in the oven at 400 degrees for 15 minutes and broil for ~2 minutes until the cheese begins to brown. Serve with dairy-free sour cream and cilantro.

Tofu pesto and veggie bowl: https://youtu.be/HYxwBLQ9KXc?si=W76t8OV3eEd4O8fY

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