€20 MEAL PREP FOR WEIGHT LOSS for 1 week, 1 hour prep time | VEGAN & OIL FREE

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Vegan meal prep for weight loss thats also oil free!? You heard it right. We set out to prove how affordable and easy it can be to feed your self for a week. We wrote some low calorie high nutrient recipes sure to help you move any unwanted pounds. 😄😄
All the best,
Dave & Steve.
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#TheHappyPear

[@jennymcnamara2921]

I typed it out to hopefully speed up because the last meal prep video took me 2 hours! there are two of them though? lol To make: rice/veg stir fry, veg pasta, bean curry, coconut ginger & sweet potato soup (ALL VEG TO PREP: 1 kilo sweet potatoes, 9 cloves garlic, 3 pieces ginger, 11 spring onions, 1.5 medium aubergines, grate 1.5 carrots, finely chop broccoli stalk, half a head of broccoli, 200g button mushrooms) (Other ingredients needed: 500g wholegrain rice, 500g wholegrain pasta (maybe less, I don't think all was all used :) ) veg stock, 1 tin coconut milk, soy sauce, 3 tins baked beans, medium curry powder, sesame seeds, ground cumin, chilli flakes, mixed herbs, 2 tins chopped tomatoes, 1/2 tube tomato puree, date sweetener) put on 500g? wholegrain rice to boil for 25 mins with a spoon of veg stock for the ginger coconut sweet potato soup: chop 1 kilo sweet potatoes finely (leave the skin on), 2 cloves garlic, 1 big piece ginger fry the garlic and ginger on high heat until browned (without oil) add half sweet potatoes to pan with a pinch of salt add the rest of the sweet potatoes with another pinch of salt. allow to sweat. stir well. put the lid on, adjust heat to medium and leave for 5mins. add 1.5 litres veg stock. add half a tin coconut milk. boil on to the next dish: a simple indian bean curry: ginger and garlic, chop finely. chop 5 spring onions finely. On high heat in a saucepan with high sides brown the garlic, scallions and ginger (no oil) finely chop one medium aubergine (keep half the aubergine for the pasta later) into small cubes and add to pan. after 2 mins. add 3 tablespoons soy sauce or tamari. stir well. Add 4 tablespoons of water. it takes about 8 mins total for the aubergine to cook, it should be soft. Add three full tins of beans (they used baked beans) add half a can of coconut milk. add a tablespoon and a half of medium curry powder. season with salt and black pepper. drain the rice Now start the easy stir fry. on a high heat fry 2 cloves garlic, thumb sized piece ginger and 2 spring onions. Add in one grated carrot. Chop a broccoli stalk finely and add to pan. Chop half a head of broccoli into small pieces . Add a tablespoon of water, stir well. Throw in 2 tablespoons of sesame seeds. Fry. Add in 2 tablespoons of ground cumin. Add half a tablespoon of chilli flakes. Add half (or a little more) of the rice to the pan and mix in. Add in 3 tablespoons of soy sauce or tamari. Add three tablespoons of veg stock. stir well Now make the pasta dish. Boil 500g of wholegrain pasta (they use penne) Chop 3 cloves garlic, 4 spring onions, 200g button mushrooms. Fry on a hot heat without oil. Grate in half a carrot. Add a generous pinch of salt. add half a chopped aubergine. Fry for about 4 mins. Add 3 tablespoons tamari or soy sauce. Add 3 tablespoons water. Fry aubergines for 8 mins until they are soft. Drain the pasta. to the veg add in 1 tablespoon mixed herbs/italian seasoning (usually rosemary, thyme, oregano) Add in two tins of chopped tomatoes. Stir well. add half a tube of tomato puree. Add a pinch of salt and a pinch of black pepper. Add tablespoon of sweetener (they used date syrup?) They added in about half the cooked pasta. blend the sweet potato soup. box everything up - use the leftover rice with the bean curry. they made 4 portions of rice stir fry, 4 portions of pasta, 4 portions of bean curry, 4 portions of soup

[@aine1169]

Thank you that's extremely useful

[@fluffybunny7840]

Thank you! Doing this is very thoughtful!

[@fluffybunny7840]

Thank you! Typing this out was very thoughtful!

[@ika-he9en]

you are wonderful. thank you

[@KrazieKat88]

Some hero's don't wear capes :) thank you!

[@flowerbomb149]

Please make more of these affordable, vegan meal prep videos, they’re great!!

[@zwiesland]

YO DUDES!!! I had to try this and it was so good! Not only the food, but not having to bother about cooking for a week, having barely any dishwashing to do, saving so much time and energy that usually goes into planning, shopping and cooking. Oh, did I mention that I lost 1.3 kg?!?! I was on a plateau on my weight loss journey and this pushed me right off it. Can't thank you enough. Definitely will do this again!

[@Equinox1.5]

Fabulous! Can't wait to try these recipes.

[@Juliaaa9797]

I had the window open while watching this and aparently someone was cooking and it suddenly smelt like onions and garlic when you put them in the pan and I was really amazed for a second. I thought youtube finally made smellevision a thing haha

[@DaveinTokiyo]

This meal costs around:- For Australia (Woolworths) $26.50 (Coles) $25.50 Canada (Walmart) $25.73 (plus Tax) (SuperStore) $27.77

[@jaynesixx2185]

If you buy from markets it is much cheaper, I never buy fruit and veg from Coles, Woolworth or Aldi (Iga being the most expensive) anymore and I save more money that way.

[@IsabellaGomezG]

That's so good though! 8 days of high nutritious and healthy vegan meals for $25 if shopping at Cole's? AMAZING!!!

[@HeartPumper]

A Walmart - really? Go for quality, not the lowest price tag.

[@moonfaire460]

Wow, surprised at the difference between Woolies and Coles! What did you find was more expensive at Woolies?

[@DaveinTokiyo]

@Tegan Francesca That actually should be $26.50, not $36.50. Was a mistype. Most expensive thing at coles and woolies was the mushrooms and the sweetpotatoes

[@shanedaltonwebdesign2910]

Not to take away from @Jenny Mc Namara's hard work. I formatted her fantastic work further. Thank You Jenny, this made life a lot easier! 4 Meals - Weekly Prep Rice/veg stir fry Veg pasta Bean curry Coconut ginger & sweet potato soup. All Veg to Prep 1 kilo sweet potatoes 9 cloves garlic 3 pieces ginger 11 spring onions 1.5 medium aubergines grate 1.5 carrots finely chop broccoli stalk half a head of broccoli 200g button mushrooms Other ingredients needed: 500g wholegrain rice 500g wholegrain pasta Veg stock 1 tin coconut milk Soy sauce 3 tins baked beans Medium curry powder Sesame seeds Ground cumin Chilli flakes Mixed herbs 2 tins chopped tomatoes 1/2 tube tomato puree date sweetener Put on 500g whole grain rice to boil for 25 mins with a spoon of veg stock Ginger coconut sweet potato soup: Chop 1 kilo sweet potatoes finely (leave the skin on), 2 cloves garlic, 1 big piece ginger Fry the garlic and ginger on high heat until browned (without oil). Add half sweet potatoes to pan with a pinch of salt. Add the rest of the sweet potatoes with another pinch of salt. Allow to sweat. stir well. put the lid on, adjust heat to medium and leave for 5mins. Add 1.5 litres veg stock. add half a tin coconut milk. boil Simple indian bean curry: Ginger and garlic, chop finely. Chop 5 spring onions finely. On high heat in a saucepan with high sides brown the garlic, scallions and ginger (no oil) finely chop one medium aubergine (keep half the aubergine for the pasta later) into small cubes and add to pan. After 2 mins. add 3 tablespoons soy sauce or tamari. stir well. Add 4 tablespoons of water. it takes about 8 mins total for the aubergine to cook, it should be soft. Add three full tins of beans (they used baked beans) add half a can of coconut milk. Add a tablespoon and a half of medium curry powder. season with salt and black pepper. Drain the rice. Easy stir fry On a high heat fry 2 cloves garlic, thumb sized piece ginger and 2 spring onions. Add in one grated carrot. Chop a broccoli stalk finely and add to pan. Chop half a head of broccoli into small pieces . Add a tablespoon of water, stir well. Throw in 2 tablespoons of sesame seeds. Fry. Add in 2 tablespoons of ground cumin. Add half a tablespoon of chilli flakes. Add half (or a little more) of the rice to the pan and mix in. Add in 3 tablespoons of soy sauce or tamari. Add three tablespoons of veg stock. stir well Pasta dish Boil 500g of wholegrain pasta (they use penne). Chop 3 cloves garlic, 4 spring onions, 200g button mushrooms. Fry on a hot heat without oil. Grate in half a carrot. Add a generous pinch of salt. add half a chopped aubergine. Fry for about 4 mins. Add 3 tablespoons tamari or soy sauce. Add 3 tablespoons water. Fry aubergines for 8 mins until they are soft. Drain the pasta. to the veg add in 1 tablespoon mixed herbs/italian seasoning (usually rosemary, thyme, oregano). Add in two tins of chopped tomatoes. Stir well. Add half a tube of tomato puree. Add a pinch of salt and a pinch of black pepper. Add tablespoon of sweetener (they used date syrup?) They added in about half the cooked pasta. Extra Notes Blend the sweet potato soup. Box everything up - use the leftover rice with the bean curry. They made 4 portions of rice stir fry 4 portions of pasta 4 portions of bean curry 4 portions of soup

[@Deb.-.]

That is so awesome thank you.

[@nickleonard6296]

Ingredient list for three of the dishes (the rice dish didn't interest me as much): Soup 1kg sweet potatoes 2 cloves garlic thumb-sized piece of ginger 1 1/2 litres veg stock 1/2 can coconut milk Pasta 500g wholemeal penne pasta 3 cloves garlic 3-4 scallions 200g button mushrooms 1/2 carrot 1 eggplant Italian herbs 2 cans chopped tomatoes Tomato paste (1/2 tube) Liquid sweetener Curry Brown rice 1 cup Ginger Scallion (4-5 stalks) 1 Eggplant Tamari / soy sauce 3 tins baked beans or other beans + passata 1/2 can coconut milk 1-2 tablespoons curry powder

[@Naraic2]

Thanks for the help, I knew someone had to have done it :)

[@jayneobrien5452]

Brilliant thank you

[@ciarahershey943]

I've been subscribing to your channel for three years and it's always only halfway through the video when I realise it's the two of you working at the same time and it'll take me twice as long as the given time.

[@lebreab114]

Yo dudes, kidney beans are also just 23 cents a tin at Tesco or Aldi or Lidl and they haven’t got the sugar as the baked beans in tomato sauce have. Saves a few calories and makes it a wee bit healthier 😉 With love from Ennis ❤️

[@thehappypear]

Cheers babs! We'll give it a check. We're Supervalu ambassadors so we like to shout them out when we can. But any recommendations like that are great for the community. 😄😄

[@celinestines5501]

Would you need to add more liquid or flavourings if you use straight beans instead of the tinned baked beans...?

[@ScarlettKitsune]

@@celinestines5501 You would add tomato paste instead, and some liquid sweetener to taste. Most curries are tomato based, so adding baked beans was a good way to cut that corner. However, as the tomato paste was already on the list for something else, there's still half a tube available for this.

[@celinestines5501]

Thank you@@ScarlettKitsune! That's really helpful 😄

[@Equinox1.5]

Brilliant. Thanks. I always find un-rinsed baked beans have a terrible 'fart factor' because that element is contained in the sauce. At least with other beans you can rinse it away.

[@amymurray111]

Love this!!! It's nice to see actual meal prep being done! Also, you seemed really professional in this video; less talking over each other. Would love to see another video like this.

[@christinegagnon4051]

Fabulous!! Thanks from Texas. So happy you are doing some oil free recipes. I love you guys!

[@benvlynch]

Love the content dudes! Would be great to get a few more details in the descriptions! For example, what was on that shopping list, breakdown of the recipes ect.

[@user-jt4bx5kq8h]

You guys are amazing brothers.I just love you guys working together and creating amazing dish every time.

[@NikkoAndKenji]

love this concept! oil free AND budget friendly!? dreams come true!! keep up this type of thing - budget is a real struggle and this is just what i needed to see! thank you!

[@zwiesland]

I just made this. Took me a bit more than an hour, without a twin and only two pots in my mini kitchen :D It feels great to be prepared for the next eight days. I'm curious whether I will see some result on the scale, next week. I already had a bowl full of the soup and it is very nice. As I already had about half of the ingredients at home, it was a super budget friendly meal prep. I love your more indulgent recipes, but this kind of recipes are really helpful and very welcome, too!

[@tish1303]

Are these recipes written somewhere?

[@cinemalights2625]

It really does work. I lost six pounds in one week making these.

[@TheVeganTwins]

Did it work?

[@oopurpledove]

Tish Harris in the first comment is the recipe 😊

[@victoriacos2182]

Love this meal prep! You guys are GREAT!

[@naturesweety]

I've been waiting for this one!!! Looks super Yummers as always! ❤️❤️

[@belaasar1]

I have made these recipes and they are AWESOME! Thank you for always bringing us such fantastic meal ideas!

[@mariewinchester7790]

Please make more of these kinds of videos. It is awesome to see a meal prep video where I can honestly say, that I want to try everything.

[@juliedesnick7401]

Thank you for this! Looks fantastic! Now I can prep my meals for the week without fear.

[@Reinitialisation]

How do you cut your sweet potatoes so easily ?! I feel like i've done an arm workout everytime

[@lissykate2037]

Hah, same. Vegan power, I suppose.

[@HeartPumper]

U girl? If so, that's why 😁. Try cutting in slight angle, knife edge not parallel to cutting board. So first top of knife and then the rest. Report if success or failure 😀.

[@gabyschwarzmann1239]

microwave for a minute first!

[@moeviolet4920]

It's all those veGAINZ...

[@thehappypear]

We have a super sharp knife. We used to struggle. Our old knife was like cutting with a ruler, haha. 😄😄

[@minikorsi]

This was so delightful to watch. Thank you guys!

[@zwiesland]

I keep returnung to this one for more than two years now, whenever I want to lose some weight. Never get tired of it and always lose about 1 to 1,5 kilo. Thank you!

[@janetmonahan6904]

I think you guys are just the cutest. I'm so glad I found your Channel I love watching you. I love love love your accents and I could listen to you talk forever. Love your recipes

[@janewhitzend688]

Brilliant! That’s me sorted for next week. Top job guys ❤️

[@420spaceman8]

This video has so much value in it ppl dont even realize. Thx u guys, will definetly do that myself.

[@HeartPumper]

Yeah, we don't. Really.

[@zwiesland]

This is perfect! I'm on a budget and have some extra pounds to lose. Having loved every recipy I ever tried from you, this is a low budget weight loss week I am looking forward to!!!!

[@garrettf4435]

Absolutely fantastic examples! Thanks gents!!! I am going to make these :)

[@foodbabykj9310]

I love these recipes! I will definitely be trying the sweet potato soup. Thank you for sharing.

[@AndrewPawley11]

Fabulous! Loving this channel.

[@TreborSelt]

"Gonna add about 3 tablespoons of vegetable stock" *dumps in at least a quarter cup* Love you guys! Flavours abound! :)

[@MafaldaMT]

That soup looks amazing! Can't wait to give it a go

[@rosexavier7883]

Always great ideas. Love you guys!!!

[@TheBarockTrickster]

You guys are just the best - thanks ever so much for all your cool videos!

[@riyadravi507]

Yes! More oil free recipes/meal preps please!

[@missgeorgia2996]

Great meal ideas and so simple and cost affective thank you 🙏🏽

[@magicalsimmy]

Your recipes converted my husband to a vegan diet. I never thought I would see the day. Thank you guys so much! :)

[@rachrae-rose6630]

Great video! Love the baked beans hack!

[@beckyw571]

You guys are awesome. And fun too! You motivate me to meal prep.

[@andiebrit65]

I have your new cookbook and I just love it and love you guys...thank you all the way from Canada...Dudes!

[@SSP_Joel]

Awesome videos boys. Absolutely love watching these kind of videos. Keep Vegan meal prep on a budget. Keep them coming

[@cinemalights2625]

Thank you guys. I’ve lost 35 pounds since March 1st, and it was partly because I made all four meals in this video. I still make them to this day because they’re that tasty, especially the sweet potato soup - that filled me up more than I thought it would! Also, sometimes I replace the rice in the stir fry with quinoa to get extra protein, and that is equally amazing.

[@cloudywood4197]

Wow congrats! What else did you do that helped?

[@cinemalights2625]

@@cloudywood4197 I run 3 miles a day

[@sethmilo9070]

These all look so amazing!

[@antoniettaballerini6854]

Thanks guys, so delicous!

[@frankag9819]

absolutely insane! thanks for inspiring me every time I run out of ideas

[@AssiieJj]

Yayy!! Please do more of these videos. Being a student who lives on her own (and Vegan ofc.) I can use this mealprep videos! Lovely!

[@anoustheresa]

I love this video! Gives me loads of meal prep inspiration! :)

[@keriwelborn5729]

I made 3 of these today-the soup, stir fry, and pasta. I think I made enough food for a small army! Of course, it’s all delicious. My husband really loves the soup, too!

[@mariarangel8902]

Love it,,love your cooking,,can't wait to cook it,,thank you!!!xxx

[@mb3775]

Love the carrot shredding technique!

[@vaniajorge1227]

Amazing dishes!!! They look all delicious.... maybe I will make a challenge to myself.... and try a week with the recipes you show here. Thank you for sharing❤

[@heidiscarrott9183]

I’m really grateful for this video. I’m going to make all this. Just need to buy all the prep boxes first.

[@plantifullife1046]

Would love to see more of these type of videos

[@Chelsea-fn3zj]

More of these please!!

[@MrAcook1985]

MORE OF THESE PLEASEEEE

[@PatriciaGG]

Amazing video !!!! Please guy, more videos like this!!! Great job! Love from Spain! Patricia.

[@longevity-ineternalbeauty705]

shopping list would be helpful. Thanks guys

[@elluraduplex3654]

I’m a little late to the party. Just found you in KZbin. I made three of these meals today and they’re fabulous! Thank you! It’s so nice to find vegan food that has flavor. And love your enthusiasm. You guys are great. 😁

[@ginad3655]

That was awesome ... I have most of these ingredients so will give the recipes a try... thanks for sharing! Great idea using canned baked beans for a curry dish....

[@ATravelingBroadTV]

Great ideas. They all look pretty tasty, too.

[@KE12352]

This is amazing! Could you do a video on prepare ahead breakfasts/lunches to pack for work?

[@turtlesandminnows]

The fried rice looks delish! I'll have to try it

[@annetteg1837]

Many thanks. It is my second approach to going vegan and thanks to creative people like you guys I feel that there is actually some joy in it all and it can be achieved. This prep session really helps because one of the problems with vegan always seems to be what do I eat at work/after work. I will definitely give this a go although I will use oil...

[@amysteele9778]

Fantastic!

[@mandiprocknowful]

Nice!!! :) This was helpful, and now I have a healthy plan to get my family through the week :) Thanks!!!

[@David-go4ot]

Great video. Love you guys!

[@JKGROB]

OMG guys I've been looking for vegetarian / vegan meal preps and I stumbled here. Its my favorite kind of food I'm definitely subscribing, I'm drooling already 😭

[@ghostspiritride]

It all looks delicious.

[@lorenzomartinelli9228]

Thank you very much this channel is a treasure!!

[@MishelleBee]

Ha ha, love that “aubergines” came up as “Oprah genes” with the subtitles.... ☺️

[@ZenicNZ]

Just did this! Took much longer, but that was due to a lack of helper, lack of big pots (had to move soup into big bowl 😁), and checking recipe lots. In NZ this came to about $35, which is about $2 a meal! Awesome guys. Keep up the fabulous work. (Oh and did you mean 2 tsps of cumin in curry, 2 tbls seemed lots, i used 1tbsp and its super cuminy)

[@Buildinginthedeepsouth]

You two are awesome!

[@karot4348]

I'm so happy that I found your awesome videos! Looks delicious. I am a subscriber now!:)

[@astasmiles6840]

I just wonder, do people actually eat same food every day? Most food preps are like this one... I personally mix and match same ingredients I have to make something slightly different each day. The happy pear - it would be great to see a video where you show how you use same few ingredients for different meals. Thanks xx

[@johndough8219]

It can get boring. I usually cook twice a week and make enough for 3 - 4 days at a time. That way I'm not tired of the recipes before they're gone.

[@tallmantoo]

I don't know about 8 days but 3-4 days easily because one can change other things like a small salad and the fruits you eat.

[@Sarah_Grant]

You could make this as componants instead of finished dishes. That's how I cook in order to make it different everyday.

[@patriciamcdonald6149]

Yes, I agree with you. I usually make the longer cooking ingredients (rice, sweet potatoes, maybe a soup) and then combine them in different ways. But some really busy weeks it's good to know that the food is already done in the fridge.

[@thehappypear]

It can get a bit boring after a few days some hot sauces and jazz things up. Or if you change up your starches, bread, pasta or potatoes. 😄😄 Great idea though we'll definitely give the one a go.

[@idazubaidah9511]

Thanks for recipes the happy pear 👏👏👏👏👍

[@euniceraquelreis6050]

excellent idea!

[@stephanie.kilgast]

You guys are making me hungry ^^

[@honeybee0503]

Awesome recipes. 👍👍👍

[@shess1640]

Vegan Oil-free! That’s my jam! Thank you!

[@sandrigomez2828]

Amazing!

[@jalmeenkaur6658]

Looks so good

[@reginadegiovanni6685]

Looks grand!

[@cmce878]

Thank you for doing what you're doing. It means a lot to me. Love from the midlands

[@giulianagrobberio9565]

That's a great idea thank you for the recipe! Where I live unfortunately vegetables are very pricey so dinner prep will be at least double. All worth it though!!

[@makeupfortheterrified7665]

Wow dudes this is top banana 🍌😍 and loved it when the camera angle went from above - more please makes it easier to see ! Thanks

[@todd5963]

I prefer watching single recipe shows so I can save single episodes for reference. But dug the video as always!!! You both rock 👍

[@axjmd]

You did it again. I just wanted to hop right through my laptop's screen and devour all your dishes.

[@kiernm10]

absolutely class lads!! I work in a bar and train quite often so its quite difficult to plan and prep meals due to the late finishes. Definitely using these recipes minus the aubergine though!!

[@TheDreamingangel28]

I really like how you both add in advice for cooking with cheaper ingredients. So many people are struggling right now and with higher food prices this advice will make your recipes more doable for people of every economic background. Most cooking videos do not even bother to add this advice in. Much appreciated! Also, you got me interested in trying eggplant again. I tried it once as a kid and I disliked it, so I never bothered eating it again. Great video!

[@thehappypear]

Thanks so much Ember! We always try to stay aware of this. We own a vegetable shop so we struggle to remember from time to time. We love the challenge though. Hope you’re keeping well and eating the veg! 😀😀

[@amarainaa]

loveeee the accent, the food looks good as well

[@Equinox1.5]

Excellent video. Thanks, dudes! I haven't seen compostable trays in supermarkets. Where did you buy them and do they have lids? Can they go in the freezer? If they don't have lids, what do you cover the food with? Thanks.

[@caoimheevans9493]

i’m type one diabetic and it trying this meal plan, so excited thanks a million!

[@marje8249]

These look great.. I’ll give them a try, now I just need an assistant in the kitchen 🙂 🍃

[@AmandaJYoungs]

Please do another one of these with updated prices. Things are going up so fast these days. I love the recipes in this video - but slap wrists, boys! I've been to your website but I can't find the recipes for these and it would have been so good if I could have followed your recipes exactly instead of guessing at some of the quantities. Never mind. The content on this channel is epic for a relatively new vegan, learning a whole new approach to food. I always loved whole food and fruit and veg so I kinda thought I'd be OK, but I never expected to be eating such delicious flavours. Thank you! (I'm subscribed.)

[@sincerely-b]

At the beginning of this video, I thought I'd heard sweet banana and coconut soup. I was super curious as I make an awesome onion and pear soup. But I'd misheard LOL Your recipes are all delicious! Thanks for sharing them!

[@silverfox8801]

Love these paddys!!!!!👍👍👍👍

[@alinaalexander231]

This was ideal !👍

[@SkyMcSparkle]

I really like using coconut milk instead of water for rice. tastes so yummy

[@neurospicypisces]

You boys are so fun to watch lol ❤️🇨🇦

[@dlehmann8353]

wow- I'll have to try-