VEGAN Meal Prep For The Week | High-Protein & Gluten-Free

In today's video, I'm excited to share a high-protein vegan gluten-free meal prep that's as colorful as it is nourishing. Join me as I walk you through quick, easy, and delicious recipes that will help you hit your protein targets and meet your micronutrient needs effortlessly. Whether you're looking to boost your energy, fuel your workouts, or simply enjoy a variety of vibrant, healthy meals, this meal prep has you covered.
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🌱💪 #vegan #veganmealprep
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RECEPIES:
⭐️Breakfast: Raspberry Baked Oats⭐️
Serves 4
Macros & Calories: Approximately 397 calories per serving
9g Fat / 53g Carbs / 26g Protein
Ingredients:
1 cup (128g) oat flour
1 cup (100g) rolled oats
1/2 cup (64g) vegan protein powder: bit.ly/4aKtlH9
(Get 15% OFF use code: NATALIE)
2-3 tablespoons (10-20g) baking stevia
1 tablespoon (15g) flax meal
1 tablespoon (12g) chia seeds
1 teaspoon baking powder
1 teaspoon cinnamon
1/8 teaspoon salt
1/2 cup (120g) unsweetened applesauce
1 1/2 cups (12oz) unsweetened plant-based milk
1 tablespoon vanilla extract
1 cup (150g) fresh raspberries
1 tablespoon (15g) vegan chocolate chips (optional)
⭐️Lunch: Sushi Bows⭐️
Serves 4
Macros & Calories: Approximately 457 calories per serving
13g Fat / 50g Carbs / 35g Protein
Ingredients:
600g (2 blocks) of extra firm tofu
4 tablespoons (4 servings) of Furikake seasoning
180g (1 cup) of raw quinoa: rinse and cook
80g cubed mango
40g shredded beets
40g shredded carrots
40g shredded red cabbage
2 green onions, sliced
*All of these ingredients are assembled as shown in the video and divided into 4 equal portions. For example, 40g of beets are split evenly, which makes it 10g per serving for each bowl.**
Ingredients for the Miso sauce (split evenly by 4):
80g plain Oatmilk Skyr or plain vegan yogurt
2 teaspoons white miso paste
2 teaspoons coconut aminos
1 teaspoon maple syrup
1/8 teaspoon salt, to taste
⭐️Dinner: Kale Pasta Salad⭐️
Serves 4
Macros & Calories: Approximately 432 calories per serving
12g Fat / 46g Carbs / 35g Protein
Ingredients:
1 box (4 servings) of lentil pasta, cooked and cooled
200g (3 cups) of chopped kale
200g (1 cup) of cubed peppers
60g (2 servings) of Violife vegan feta
Cilantro for garnish
Ingredients for the pasta sauce (split evenly by 4):
1 block (4 servings) of soy-free tofu
3 cloves of roasted garlic
2 tablespoons of tahini
2 tablespoons of nutritional yeast
1 pitted date
1/4 teaspoon of salt
Juice of half a lemon
1 cup of water (add 1/2 cup first and add more as needed)
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[@NatalieMatthewsFitVeganChef]

Hi friends 🙌🏽 Thanks for watching! What do you want to see next? ⭐️Try Purple Carrot (affiliate link): purple-carrot.wk5q.net/y25VN2 Use code: FITCHEF25 to receive $25 off your first box.

[@tweety1028801]

We a seitan making clean up video. It sticks to my sponge and my sink 😂

[@NatalieMatthewsFitVeganChef]

@@tweety1028801 lol 🤣 oh no!

[@veganradiation]

Im thrilled to see more vegans embracing meal prep and creative recipe ideas! Im sharing this gem with my fellow vegan friends, lets get inspired and show the world that plant-based can be deliciously convenient

[@NatalieMatthewsFitVeganChef]

It was so much fun to make! Thanks for sharing 💪🏽

[@Raddiebaddie]

You might like the channel “ the vegan gym” as well- they do lots of organized meal prep!

[@Jaeflame94]

Vegan & GF so this was super helpful! Thank you so much, love your content!!

[@NatalieMatthewsFitVeganChef]

You're so welcome!

[@nazeeniranfar2616]

Thank you so much for sharing these delicious and colourful looking meals with us 🙌 it is always great to see how we can have delicious and high protein food choices at each meal and your videos are great help 😋🙌

[@franciscachesca]

This is AMAZING! New favorite video on YT! Vegan Protein Meal Prep with added recipes plus macro and calory info in the description! Thanks for all the efford! Love this!

[@NatalieMatthewsFitVeganChef]

Glad you liked it!!

[@Raddiebaddie]

Looks great

[@aileenbastos2750]

Love this. Definitely going to try it. I eat 2600 cals, so gotta do some figuring out still!

[@NatalieMatthewsFitVeganChef]

Easy! Add more oats to breakfast and have fun with the toppings. Add more rice to your sushi bowls. Dinner:use 2 servings of pasta per container vs 1🤗 Maybe have a cream of rice as a snack with vegan protein yogurt. Or a protein bar🙌🏽

[@aileenbastos2750]

@NatalieMatthewsFitVeganChef thanks! I usually do two servings of pasta because I'm a lil fat kid. One serving never seems like enough!

[@jasminhuber7573]

🤩👍🏽 thanks

[@carmenainsworth771]

Also when you make a recipe do you weight everything as a whole and then divide it by however many meals you make out of it?

[@leydub54]

I can’t wait to try these I have a hard time with tofu but I seem to be ok with tempeh ❤ I’m not vegan but I honestly prefer more vegan options in my diet 🥰❤️ ty for this

[@NatalieMatthewsFitVeganChef]

Hope you enjoy!

[@Akasha303]

so cool that you did this ❤ !!

[@NatalieMatthewsFitVeganChef]

Yay! Glad you enjoyed it :)

[@iankastryk]

I’d love to know where your one piece/jumpsuit is from

[@NatalieMatthewsFitVeganChef]

From buffbunny.com/natalie discount: NATALIE 🫶🏽

[@minosarchive]

What meal prep containers are you using?

[@NatalieMatthewsFitVeganChef]

Glass…From amazon, I added it to my store front💜 www.amazon.com/shop/influencer-814085a4

[@RiDankulous]

I make whole wheat pasta, about 6-8 ounces and add in a can of black beans with cayenne pepper. Almost every single day. Also whole wheat bread. Then plenty of vegetables and fruits. I get an absurdly high amount of protein and fiber daily.

[@TangoMasterclassCom]

Yeah!!! New video, thank you so much, Natalie! For sure I am going to mealprep the "Raspberry Baked Oats" breakfast and the "Sushi Bowl" lunch for this week. The meals are so colourful, with so many flavours and textures, love it!!!

[@NatalieMatthewsFitVeganChef]

Yes 🙌🏽 eat the rainbow 🌈 so proud of this meal prep. You will love it🙌🏽

[@Msyinett]

I've started using tofu pockets for sushi bowels it can get messy, but it tastes so good

[@NatalieMatthewsFitVeganChef]

Tofu pockets?!? Like tofu skin 👀? Tell me more

[@carmenainsworth771]

Did you measure everything? Like the vegan feta?

[@Lady_Licy]

This may be a silly question but how come you only made enough for four days?

[@Raddiebaddie]

I love simple meals 💚

[@michaelahendersen3448]

Do you take a pre workout? If so, which one? And do you find the ingredients to be clean?

[@NatalieMatthewsFitVeganChef]

Yes! Vedge Nutrition has by far the best pre. All natural and organic ingredients🙌🏽 fuji apple is my favorite flavor 10/10 get 15% off with code:Natalie bit.ly/4aKtlH9

[@SamanthaLlanos]

This was great! If I don't have an air fryer, can I bake the tofu? Thank you!!!

[@NatalieMatthewsFitVeganChef]

Totally… bake at 400F for 15-20 minutes (until achieving your preferred texture & flip halfway).

[@milsdobaggins]

I am reluctantly dipping my toe in the vegan world for a few reasons so trying to navigate it all. Do you not need to cook the tofu that the sauce is made of? I thought you had to cook tofu. Thanks for the video.

[@NatalieMatthewsFitVeganChef]

That’s amazing 🤩 No need! You can use tofu for sauces, dips, and desserts mouses too 🙌🏽 just don’t use the water from the tofu container. Throw that away 💜

[@staceyboyd4508]

❤

[@calvinbrown123]

💪🏿💪🏿💪🏿

[@MM-sf5rt]

❤

[@GeorgeRitchieMatthews]

The prettiest meal prep chef! ❤

[@NatalieMatthewsFitVeganChef]

You're the best!

[@louisborsato7676]

Thanks so much Natalie! You never disappoint! Looking forward to trying these out. You're the meal prep queen! 👸 Cheers!

[@NatalieMatthewsFitVeganChef]

Thank you so much! You will love them!

[@melc9737]

I'm also trying to get high protein for less calories so this is perfect 😁

[@NatalieMatthewsFitVeganChef]

It's so good! I can’t wait for you to try it

[@fat_spaniel_]

Hi @NatalieMatthews, this was a great video with amazing gluten free ideas! I love those blue sauce containers. May you please share the brand? 🙏

[@NatalieMatthewsFitVeganChef]

Thank you so much! Yes of course! Got them on amazon. I added them to my store front: www.amazon.com/shop/influencer-814085a4

[@fat_spaniel_]

@@NatalieMatthewsFitVeganChef Thank you! I"ll check out your store! 💙

[@moredatesmorefiber3526]

Wow! Great stuff here!

[@NatalieMatthewsFitVeganChef]

Yay! Glad you enjoyed it!

[@nicegirlsdo]

love those delts!!

[@NatalieMatthewsFitVeganChef]

Haha thank you!

[@PappuAj-xx4qt]

Natalie Biceps veins 😍😍😍

[@NatalieMatthewsFitVeganChef]

The food looks better

[@healthcoach.brenda]

yeah🎉 great ideas for meal prep! let’s do this💪🏽

[@NatalieMatthewsFitVeganChef]

Enjoy!

[@COACH-CARBOHYDRATE]

Hell yeah this neon lighting editing looks sick to be honest I’m jealous I don’t know how to do it to build muscle. You only need to be in a slight surplus and you really don’t need much protein as you build maximum of one to 5 g of muscle per day at most, and that’s not even including the water and glycogen stored in that muscle, the main thing is to train to absolute utter failure and then take a few days off for your body to rest and grow, Carbs FTW!! 💪💪💪

[@malenaramirez9377]

Gracias Natalie!!!👏🏾👏🏾👏🏾👏🏾

[@NatalieMatthewsFitVeganChef]

Espero que lo disfrutes 💜

[@Neqiu]

My breakfast for tomorrow is already in the oven!!! :D

[@Akasha303]

can you do a soy free version too?

[@NatalieMatthewsFitVeganChef]

I would be so down!

[@Akasha303]

@@NatalieMatthewsFitVeganChef yihaaaa 🥳

[@letslicious]

looks awesome! Thanks for sharing, Nathalie 🙂

[@RandyLe-cb2eb]

R you competing in 2024 ? U gotta win ms Olympia ticket❤

[@NatalieMatthewsFitVeganChef]

Thank you, ☺️ I am not competing anymore in bb

[@lindsaytoussaint]

Heck yeah that pasta salad is calling my name - looks delicious and filling 😂 I somehow bought Banza pasta in bulk so… it’s pasta season! Also I have some high protein tofu (that FAVA bean brand FINALLY hit NYC recently and I love their plain one!) PS. it’s Puerto Rican day parade today in nyc and 5th ave (and honestly the whole city) is basically one long PR party! Now that you’re on the east coast you gotta come one year!

[@NatalieMatthewsFitVeganChef]

Aw no way! That sounds so cool! & Thank you! i had this on repeat for a while it’s so nourishing and delicious. Must try!

[@venessapiercy1798]

Thank you, Natalie! 🫶 This looks so good! 👌Great gluten-free options! P.S. Love your outfit! Also, Purple Carrot needs to come to Canada 💜🥕 🇨🇦

[@NatalieMatthewsFitVeganChef]

You are so welcome! Lol I will pass on the request 👀🤞🏽 Outfit: BuffBunny 🤣❤️

[@carmelquarney157]

Made your protein bake for breakfasts this week omg it is devine ......

[@NatalieMatthewsFitVeganChef]

Yay 😁🫶🏽

[@jaysewell5528]

Ahhhhhhh I just clicked but it’s also gluten free!!! Perfect. And, because we can’t get enough of Natalie .. can you also do a winter version for the cold months, I mean I can guess, but we like your inspirational content 😍

[@NatalieMatthewsFitVeganChef]

Yes 🙌🏽 such a great idea 🙌🏽

[@tweety1028801]

Love your videos as always. When you were making the quinoa i was thinking a pressure cooker would make your life easier😊 And a mango cutter. Which reminds me i need to buy some😂

[@NatalieMatthewsFitVeganChef]

Great idea!!

[@donnagibby2943]

Thank you I’m celiac and struggle so much!

[@NatalieMatthewsFitVeganChef]

Happy to help! I hope you enjoy it!

[@RiDankulous]

You have a great body and your diet is obviously a huge part of it. I'm whole food-plant based. Less important is exercise for me but I do it.

[@NatalieMatthewsFitVeganChef]

Exercising is amazing too! Keep crushing it🙌🏽💪🏽🌱

[@joannekwalker]

amazing thank you I love it. I’m plant-based. I’m a teacher. I’m on vacation right now and these are going to help me when I get back to school in August. I love your recipes. I’m over in Bonita Springs Florida so we are pretty darn close to each other.

[@NatalieMatthewsFitVeganChef]

You are so welcome! Enjoy!

[@dannymoore2534]

have a wonderful summer

[@mattbobby12]

WHY ARE YOU THE BEST??!!

[@ruthhorndasch5244]

I’m definitely going to try this meal prep out! I have almost everything to make it💃💃

[@NatalieMatthewsFitVeganChef]

Hope you like it! 🫶🏽😆

[@msicottevt]

Love this!! Thanks Natalie! 💕 I super appreciate you

[@NatalieMatthewsFitVeganChef]

You are so welcome!

[@melc9737]

Oh yes! I'm vegan & gluten free. Please more meal prep vids! 🙏

[@NatalieMatthewsFitVeganChef]

You got it!

[@carnismiscancer2108]

Great video!

[@NatalieMatthewsFitVeganChef]

Thanks!

[@angemirmartinez1444]

Thank you Natalie.. it is always so great to have news recipes and videos

[@NatalieMatthewsFitVeganChef]

You are so welcome!

[@kimviggiano]

Thank you for the GF video!! 🎉

[@NatalieMatthewsFitVeganChef]

You are so welcome!

[@rowenaanderson3739]

Wonderful! Thank you.

[@NatalieMatthewsFitVeganChef]

Glad you enjoyed it!

[@vanessap9010]

Love this!! Thank you so much! 🙏

[@NatalieMatthewsFitVeganChef]

You're so welcome!

[@teagoldleaf4137]

These look awesome and I love that it's gluten-free. Thank you Natalie ❤🌱

[@NatalieMatthewsFitVeganChef]

You are so welcome!

[@teagoldleaf4137]

@@NatalieMatthewsFitVeganChef 🙌 ❤️

[@NovaFelix-en6el]

All your food looks delicious!

[@NatalieMatthewsFitVeganChef]

Thank you!

[@FitnessbyJenaye]

TYSM❤!

[@NatalieMatthewsFitVeganChef]

Enjoy 🙌🏽

[@FitnessbyJenaye]

@@NatalieMatthewsFitVeganChef 💖