Easy, Healthy High-Protein Meal Prep| 100g proteins per day! (Plant-Based)

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You enjoyed watching what I eat in a day so I thought I should share how I meal prep a week of high-protein plant-based breakfast, lunch, snack, and desserts that will get you about 100 grams of protein a day (depends on your servings and ingredients you swap but overall it's a good starts to add more plant-based proteins to your plate). In this video you will find 4 vegan recipes, healthy, easy, all made in less than 1 hour to meal prep a week of high-protein meals, breakfast and snack. Recipe in the video and below. Enjoy! XOXO Carine.
Full nutritional panels recipe can be printed on my website here: www.theconsciousplantkitchen....
My Instagram: / theconsciousplantkitchen
My Facebook: / theconsciousplantkitchen
Equipement Used in this video:
Chia pudding jars (15oz.): amzn.to/4bc8Lj1
Salad jars (27oz.): amzn.to/4dwqjrD
VEGAN BREAKFAST Protein Chia Pudding Jars
(Printable recipe on my website: www.theconsciousplantkitchen....)
For one chia pudding jar
3 tbsp Chia Seeds
3/4 cup Soy Milk Protein Plus
1-2 tsp Maple Syrup
1/2 teaspoon vanilla extract
For the yogurt (to divide on top of each jars)
1 1/2 cup Vegan yogurt
2 tbsp Vanilla Pea Protein Powder (I am using this brand: amzn.to/3xZ4NeW)
3/4 cup frozen raspberries, thawed
Toppings:
fresh raspberries
VEGAN LUNCH CHICKPEA MASON JAR SALAD
Dressing:
1/4 cup peanut butter
3 tbsp lukewarm water
1 tbsp soy sauce
1 tbsp rice vinegar
1 tsp garlic powder
1 tbsp maple syrup
2 tbsp lime juice
3 tbsp water
For each Jars
1/2 cup Chickpea, canned, drained
1/2 cup Edamame, cooked, cooled
1/3 cup cucumber, diced
1/3 cup carrots, shredded
100g (3.6oz)cooked, cooled edamame pasta (I am using these protein pasta: amzn.to/4b2Kago)
3-4 cherry tomatoes
VEGAN DINNER- Pasta with Cheesy Cauliflower Bechamel (serve 4)
Printable recipe on my website: www.theconsciousplantkitchen....
Ingredients:
▢2 tablespoons Olive Oil
▢2 Garlic Cloves - peeled, minced
▢1 small Onion - diced
▢5 cups Cauliflower Florets - measured after being steamed
▢1 cup Soy milk Protein Plus
▢½ cup Vegetable Stock
▢¼ cup Plant-Based Cream - like coconut cream, or more plant-based milk
▢½ teaspoon Salt
▢¼ teaspoon Pepper
▢¼ teaspoon Nutmeg - optional
500 g uncooked semolina pasta (I am using this brand: amzn.to/4b0vH4q)
For a cheesy flavor and texture
▢½ cup Raw Cashew
▢¼ cup Nutritional Yeast ( I am cooking with this brand: amzn.to/4b0bKL9)
Instructions for the cauliflower bechamel:
In a large non-stick saucepan, warm olive oil over medium-high heat. Add the garlic and onion and stir fry for one minute, until fragrant.
Add almond milk and vegetable stock, bring to a boil, then stop the heat, add cashews if used (for a creamier sauce), and cover the pan. Set aside while steaming cauliflower florets or at least 20 minutes to soften the nuts.
In a vegetable steamer, place the small cauliflower florets and steam until fork-tender - it takes about 15 minutes.
When cooked, remove from the heat and let it steam out for 10 minutes.
When the cauliflower is less warm, measure 5 cups of steamed cauliflower florets and place in a high-speed blender.
In the blender, add the remaining ingredients: lukewarm milk mixture made in step 1, dairy-free cream. nutmeg, nutritional yeast if used, salt, and pepper.
Blend on high speed - speed 9 of a Vitamix blender - until smooth and creamy.
If too thick and difficult to blend, add a splash of almond milk or cold water.
Pour onto the cooked pasta
VEGAN SNACK - Cookie Dough Protein Bars
Ingredients are listed in the video or go to my website for the full recipe Printable recipe: www.theconsciousplantkitchen....
Chapters:
00:18 Protein Chia Pudding
04:51 High-Protein Edamame Salad Jars
08:48 Homemade Cookie Dough Protein Bars
11:43 Cauliflower Pasta
**Some of the links here are affiliate links.
#highprotein #mealprep #plantbasedrecipes #veganrecipes

[@lolalee2301]

Can you please make some with chocolate as an ingredient? Like protein chocolate bars, five ingredient sweet treats, or the healthy version of chocolate bars? Im excited to try the chia seed pudding! Edited: I'm now at the chocolate bar part hahaha I didn't watch far enough before I commented 🙈🤣

[@TheConsciousPlantKitchen]

Haha no problem 😊 you can use chocolate protein powder the bars to turn the recipe into a chocolate flavor! Let me know how the recipes goes

[@jessicavoigt4768]

Great idea to add protein powder to the yogurt raspbery mixture! Came here to subscribe, I have pinned so many of your recipes on Pinterest!

[@TheConsciousPlantKitchen]

Thanks for subbing!❤️🙏

[@ginahart4774]

Excellent video and recipes! Subscribed! Gonna make the pasta and the protien cookie dough tonight! I love when i already have everything on hand! Yay! Merci beaucoup!

[@TheConsciousPlantKitchen]

That's amazing ! Let me know how the recipes turns out. Merci et a bientot pour une prochaine video ! ❤️

[@missgeorgia2996]

I feel so calm watching this video, love these simple recipes, will definitely try them all……thank you ❤

[@TheConsciousPlantKitchen]

Thank you ! Let me know how it goes 😌

[@dianefranco938]

Your recipes look delicious and easy! Thank you!

[@TheConsciousPlantKitchen]

Thank you ! I love easy recipes and I am glad if they can inspire you too

[@FitnessYogawithSarah]

This is going into rotation for next week.

[@TheConsciousPlantKitchen]

Amazing 👏

[@HV88]

Can you pleeaaassee make more of these 100gms (or more) of protein a day videos! 😍🙏🏼🤩 I find it so hard to make tasty meals that also have more than this amount of protein daily!

[@TheConsciousPlantKitchen]

Sure ❤️ I will do

[@TheVivaciousNerd]

You don’t need more than thus amount 😊

[@beccogiallo]

I just found your channel and I liked the food and presentation so much that I immediately subscribed!

[@TheConsciousPlantKitchen]

Thanks and welcome! 🙏

[@SumairaHussain23]

I love your recipes 🙏👍

[@TheConsciousPlantKitchen]

Thank you so much 💓

[@hollyseymour7235]

These are terrific!

[@TheConsciousPlantKitchen]

thank you SO much !

[@cherrieingham2560]

Love this

[@TheConsciousPlantKitchen]

Thank you 😊

[@traceym4590]

That pasta salad lunch! 😍

[@TheConsciousPlantKitchen]

I am never bored of this salad! especially the peanut dressing

[@franciscachesca]

Love the video, the food looks delicous and...last but not least....(simple) recipes added in the description box. Will subscribe💚

[@TheConsciousPlantKitchen]

thank you so much! it makes me so happy

[@franciscachesca]

Absolutely love the recipes. Will try them 😊 I have to say the background noices are louder then your voice. It makes it a bit difficult to hear your voice. And the loud sounds are a bit of pain to the ears. Sorry, I think it might be important to know. ​@@TheConsciousPlantKitchen

[@TheConsciousPlantKitchen]

@@franciscachesca thanks for the feedbacks it's my first video so I am learning the process. I am also very shy to talk as English is not my first language 🙃 I will try to balance the sounds much better on my next one !

[@GuidedWithLight]

Thx for these easy to follow delicious looking recipes! I love that your recipes are or can be low sugar. I’m going to swap sugar free chocolate chips for the protein bars. And I use sugar free maple syrup from Dollarama ( it’s so good), for the chia pudding. Your accent is so cute!

[@TheConsciousPlantKitchen]

Thank you for the lovely comment! I love Choc Zero syrup and chocolate chips too as a sugar-free option (my mum has diabetes and I tried many of my sweet recipe with success with their product). I am glad you manage to adapt the recipes! Also, it's a challenge to speak over the video as I know my accent and pronounciation are funny sometimes , thanks for the encouragements!

[@AdrianaYeager-qx8di]

These look great! Can’t wait to make all of them! What size containers do you use for the chia pudding? TIA

[@TheConsciousPlantKitchen]

Thank you ! the chia jars are 20oz. 590ml, I linked them in the description, or here's my affiliate link if you like: amzn.to/3wvO6ak

[@garnerfish5]

Recipes look wonderful. Looking forward to making them. I love the containers you used for the chia pudding and the salads. Can you link where you got them?

[@TheConsciousPlantKitchen]

Thank you so much for the lovely comment! It's the first time I share my meal prep recipes in a video, so I am glad it's nice and easy to watch. The link to the jars for the pudding is here: amzn.to/44x0NhY

[@GuidedWithLight]

Thx for the link. I was also wondering that! You can do affiliate marketing on the side lol!

[@TheConsciousPlantKitchen]

@@GuidedWithLight thanks for the tip! I will think about adding the link to my equipment !

[@Bsweet7]

Wondeful ideas❤

[@TheConsciousPlantKitchen]

thank you for joining me here !

[@patnewson6908]

Fab recipes! Gosh, do you hv recipe book out (I prefer paperback to kindle)?

[@TheConsciousPlantKitchen]

Not yet! You can print all the recipes you see here on my website. Here's the link to the full meal plan www.theconsciousplantkitchen.com/high-protein-meal-plan-1/

[@catalinasalazar4638]

Love those jars you used for the chia pudding, so cute! Where’d you get them?

[@TheConsciousPlantKitchen]

Here's a similar brand to the one I am using. I live in New Zealand so it's not exactly the same brand, but they look identical. I'm using, Chia pudding jars (15oz.), here's my link : amzn.to/4bc8Lj1

[@minervadelvalle]

Thank you so much! 🥰

[@TheConsciousPlantKitchen]

Thanks for watching ❤️🙏

[@sm1711]

Thank you!!!

[@TheConsciousPlantKitchen]

Thanks for supporting me ❤ its my first time sharing my mini meal prep so i am glad you enjoyed watching ! Should I share more meal prep recipe inspo or something else?

[@sm1711]

Hi Carine, I've been following you for a long time, you're fantastic!!!! Passion and commitment can be seen in all your recipes. Thank you!

[@dianasousa1039]

Going to try this! Your English with the French accent is the cutest! 😍 love from Luxembourg 🇱🇺

[@TheConsciousPlantKitchen]

Thank you! I haven't been in Luxembourg for ages. I used to live in North of France and visit your lovely country

[@merciavandermerwe726]

Love your recipes! Even with the “banging of utensils” 🌺 sure you didnt mean for that to happen

[@TheConsciousPlantKitchen]

Thank you so much ! It's the first video I share on KZbin where I actually cook for so long and I didn't realized how intense the noise of fork to glass will be even if in reality, I didn't bang my glass bowl that hard lol

[@antonellaregueira4618]

Just a heads up, so that you can get the nutrients from the chia seeds (and any small seeds) you have to grind them first. If you don't, the only thing you are getting is the fiber. And it's a shame because chia seeds are one of the healthiest foods.

[@TheConsciousPlantKitchen]

It's actually true for flaxseeds their outer layer can't be broken by our digestive system even if soaked.But it's different for chia seeds. Of course, if you eat dry chia seeds your body won't absorb their nutrients. But when they are soaked (like in mychia pudding) the outer shell breaks down making the seeds easy to digest getting you all the benefits of the seeds. That's why chia seeds are soaked in all recipes. I am not a health expert, but this is well explained in many scientific studies, here's one from Harvard university, go to the chapter purchase for their explanation: www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/

[@TheConsciousPlantKitchen]

It's actually true for flaxseeds their outer layer can't be broken by our digestive system even if soaked.But it's different for chia seeds. Of course, if you eat dry chia seeds your body won't absorb their nutrients. But when they are soaked (like in mychia pudding) the outer shell breaks down making the seeds easy to digest getting you all the benefits of the seeds. That's why chia seeds are soaked in all recipes. I am not a health expert, but this is well explained in many scientific studies, here's one from Harvard university, go to the chapter purchase for their explanation: www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/

[@patnewson6908]

I understand if the seeds are soaked they are digestible - as, apparently, all raw nuts & seeds are when soaked.

[@TheConsciousPlantKitchen]

@@patnewson6908 yes soaked chia seeds are absolutely digestible! But flaxseed even soaked won't be digested you need to grind them.

[@annaoslo8650]

Be careful with eating high oxalate foods too often. Chia seeds is apparently very high in oxalates

[@VathSophanin]

Good recipe

[@TheConsciousPlantKitchen]

Thanks a lot

[@VathSophanin]

@@TheConsciousPlantKitchen Welcome 🤗

[@taheerammoore6729]

Thank you 😊 ❤

[@TheConsciousPlantKitchen]

my pleasure! I am happy if this video can inspire you

[@elodiefouad2328]

Bonjour, merci pour ces idées. Vu l accent vous êtes française ?

[@TheConsciousPlantKitchen]

😂oui dur de le nasquer ! Je vit depuis 13 ans en Nouvelle Zelande mais j ai jamais perdu l accent

[@godsaves3in1]

They have cute plastic utensils. Love the recipes.

[@evelsiconqueth5268]

Thanks for the recipes, what size is the salad glass jar? ✨

[@TheConsciousPlantKitchen]

my jars are 750 ml in volume it's enough for my lunch but a tiny person (149cm) you may want to adjust portion size depending on your need of course!

[@evelsiconqueth5268]

Thank you! I can’t wait to making these. ✨

[@TheConsciousPlantKitchen]

@@evelsiconqueth5268 let me know how it goes !

[@brendamills9609]

9:30am are these high protein good for a diebet person

[@TheConsciousPlantKitchen]

Good morning, I am not a nutritionist so I will reply to your question based on what I know. The cookie dough bars are made with 2 low carb flours, a low-carb protein powder, and the peanut butter is unsweetened so these ingredients are safe for diabetics. However, since you want to cut down the sugar, you will have to use sugar-free maple syrup (I tried brands like choc zero before, caramel, plain syrup are the best for this recipe. here's my affiliate link amzn.to/44xkENW) also you will need to swap the chocolate chips for sugar-free chocolate chips (Ilove these ones, they are vegan too : amzn.to/4aaA1gw) . I hope it helps!

[@_pronounced_]

Where can I get these jars ?

[@TheConsciousPlantKitchen]

They are all linked in the video description!

[@irismorosini]

peccato per il volume un po' basso.

[@TheConsciousPlantKitchen]

You can always double up the recipes to match your daily macros. I aim 100g proteins per day and around 2400kcal but I am 150cm 😅

[@irismorosini]

@@TheConsciousPlantKitchen wow!

[@MyKrisso]

En français c’est possible ? Merci

[@TheConsciousPlantKitchen]

Je ne peux malheureusement pas faire mes videos en Francais, mon audience parle majoritairement anglais. Mais je peux repondre a des questions precise si vous en avez!

[@Kavi-gk1sz]

Are you French ?

[@TheConsciousPlantKitchen]

Yes I am

[@accidentalhousewife5830]

Love the recipes but it’s so noisy the video.

[@TheConsciousPlantKitchen]

Sorry about that! It was my first long videos the next one won't have these noises

[@marys5624]

Great looking recipes, BUT the banging of utensils on glass is REALLY triggering me! You’re going to end up with glass chips in your food.

[@TheConsciousPlantKitchen]

The bang was actually not that hard but fir some reason the noise came out so loud so sorry 😕 the next video won't have these noises

[@merciavandermerwe726]

😂

[@dianasousa1039]

😂😂😂 glass is not as sensitive as you

[@marys5624]

@@TheConsciousPlantKitchenThat’s good 😂 I do love your recipes and have been following you for years, so thank you 🙏 😊

[@reshmeikasewpersadh3254]

Ok Karen!