MEAL PREP | Vegan & Vitamin-packed for Winter

Meal Prep for three healthy days, 100% plant-based and rich in vitamins for this winter season 🌱❄️
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MEAL PREP Vegan & Vitaminized for Winter
PORRIDGE PROTEIN (3 portions, I'm the only one who eats them :)) :
100g of Oatmeal
2 tbsp of Chia Seeds
60g of Protein Powder (Protein Works Raspberry for me)
200g of Skyr or Natural Plant Yogurt
360ml of Plant Milk
1 handful of Raspberries (frozen for me)
GREEN JUICE (about 50cl) :
3 Celery Stalks
2 large Kale Leaves
2 Apples
1/4 Lemon
RED JUICE (50cl or more) :
1/2 Beetroot (large)
4 Clementines
5 small Carrots
*It's better if all the fruits and vegetables are organic (I buy them from a producer who is MUCH cheaper than in stores)
QUINOA THAT CAN'T BE MISSED (6 nice portions) :
2 glasses of Quinoa (my glass is 20cl)
1.5 glasses of Water
👉🏼 Cook covered, after boiling cover and cook for 2 min on medium heat then 12 min on low heat. Remove from heat and let stand covered before mixing and seasoning.
ROASTED CABBAGE (6 servings):
1/2 Red or Normal Cabbage
1 good drizzle of Olive Oil
Salt & Pepper
👉🏼 Bake at 180° 30-40 min
I serve it with From’ James from Sojami (I find it at Carrefour) and a mixture of toasted nuts.
SCRAMBLED TOFU (6 servings):
800g Traditional Firm Tofu (available in Asian grocery stores)
1 nice pinch of Turmeric
3 tbsp Vegetable “Oyster” Sauce (available in Asian grocery stores) or 1 tbsp Soy Sauce + 2 tbsp Sweet Soy Sauce
3 Cloves of Garlic
Olive Oil
Salt & Pepper
VELOUTÉ (6 servings or more):
1 Butternut
3 Potatoes
1 Leek
2 Cloves of Garlic
1 small stick of Celery (optional)
Coarse Salt
Pinch of Turmeric, Pepper & Coconut Milk
👉🏼 Cook over medium heat for 25-30 min
CROQUES-MONSIEUR (6 pieces):
12 Slices of Sandwich Bread
Vegetable Pesto (my favorite is le Koro)
12 Slices of Heura "Ham"
Faux-mage
Béchamel:
50cl of unsweetened Soy Milk
2 tbsp of Flour
2 tbsp of Olive Oil
1 tsp of Vegetable Stock Powder
A nice pinch of Nutmeg
Salt & Pepper
👉🏼 Cook the croques in the Air Fryer at 180° for 8 to 10 minutes or in the oven at the same temperature for 15 minutes.
APPLE VANAO:
6 Apples
100g Oatmeal
100g Almonds
pinch of Vanilla Powder
Lemon Squeeze (if the apples lack acidity)
ZERO WASTE BANANA MUFFINS:
180g Flour (T45 for me)
1 Sachet of Baking Powder
130g Okara
2 medium very ripe bananas (200g)
4 tbsp Neutral or Coconut Oil
85 ml Unsweetened Soy or Oat Milk
120g Sugar
2 tsp Vanilla Extract
1 dash of Rum
Pinch of Vanilla Powder or 1 tsp Vanilla Extract
80g Dark Chocolate
👉🏼 Bake at 180° for 20-25 min
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How to supplement with vitamin B12 👉🏼 www.vivelab12....
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Why become Vegan? :
👁 EARTHLINGS: • TERRIENS (Earthlings) ...
👁 Absolutely watch the movie COWSPIRACY & WHAT THE HEALTH on Netflix
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