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Janelle Carss

No-Cooking High-Protein Vegan Meal Prep

In this No-Cooking High-Protein Vegan Meal Prep we'll be making refreshing summery snacks, breakfast, lunch and dinner -- all without cooking! No ovens, air-fryers or stoves, so you can stay cool during a heat wave but still have lots of delicious meals prepped for the week.
Prep Time 1 hour
Total Time 1 hour
Servings: 3 full days for 2 people
Course: Breakfast, Dinner, Lunch, Salad, Snack
Cuisine: Canadian
Calories: 1406

Ingredients
  

Mango Chia Pudding
  • 2 16 oz packages silken tofu
  • 2 cups ripe mango chunks (about 2 mangoes)
  • ¾ cup vanilla plant-based protein yogurt
  • ¾ cup ground white chia seeds (regular whole chia is ok)
  • ¼ cup + 2 tbsp hemp seeds
  • 2 scoop Vedge Vanilla Ice Cream Protein Powder (use code STEAMYVEGAN for 10% discount)
Smashed Edamame Sandwich
  • 3 cups frozen shelled edamame, thawed
  • 3 tbsp tahini
  • tbsp low-sodium soy sauce or tamari
  • ¼ cup + 2 tbsp nutritional yeast
  • tsp garlic powder
  • 12 slices Ezekiel bread or sprouted grain bread of choice
  • ¾ cup hummus of choice
  • sliced veggies and greens of choice
Soy Curl Chick'n Salad
  • bags (12 oz) Butler Soy Curls
  • 6 stalks celery, diced
  • medium onions, diced
  • 3 cups frozen peas, thawed
  • 1 cup sweet pickles, chopped
  • ¼ cup +2 tbsp nutritional yeast
  • 1 cup vegan sour cream
  • 3 tbsp dijon mustard
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp salt
  • black pepper to taste
Peanut Butter Chocolate Chip Cookie Dough Balls
  • ¾ cup PBFit peanut butter powder
  • ¾ to 1 cup water
  • 3 tbsp maple syrup
  • 1 tbsp vanilla extract
  • ½ tsp salt
  • ½ cup Sprout Living sunflower seed protein powder (sub pea protein or unflavoured) (use code STEAMYVEGAN20 for 20% discount)
  • ½ cup almond flour
  • ½ cup semi-sweet chocolate chips

Method
 

  1. Make the cookie dough balls: In a small bowl, combine the peanut butter powder and water until you get a runny peanut butter consistency. Stir in the maple syrup, vanilla and salt. In a large bowl, combine the almond flour and sunflower protein powder, then fold in the peanut butter mixture. Continue stirring until you get a cookie dough consistency; if too wet, add 1 tbsp protein powder or PBFit at a time until it's thickened, if too thick, thin out with water. Fold in the chocolate chips. Chill in the fridge for 30 minutes while you continue the meal prep, then roll into 12 balls and store in a sealable container in the fridge.
  2. Make the mango chia pudding: Drain the blocks of silken tofu, then add to a high-speed blender, followed by all remaining ingredients. Seal with the lid and blend until completely smooth and thick. If it's having a hard time blending, add ¼ water at a time until it blends better. Divide into 6 jars or containers, and optionally top with extra mango chunks, a dollop of yogurt and shredded coconut. Feel free to add the toppings right before you eat for maximum freshness.
  3. Make the smashed edamame sandwiches: In a food processor, add the edamame, tahini, soy sauce, nutritional yeast, rice vinegar and garlic powder. Seal the lid and process on high speed until it's reached a thick but spreadable consistency. Some texture is fine! I personally wouldn't prep ahead of time each sandwich as the bread might get soggy in the fridge, so when making the sandwiches each day, toast 2 slices of sprouted grain bread, then spread 1 tbsp of hummus on each slice, plus a rounded ⅓ cup of the smashed edamame spread, followed by any sliced veggies and greens you like. A drizzle of sriracha is also incredible!
  4. Make the soy curl chick'n salad: Add the dry soy curls to a large heat-safe bowl, then pour enough boiling hot water overtop to cover completely. Set aside to rehydrate for 10 minutes. Meanwhile, whisk together all the sauce ingredients in a bowl (sour cream, pickles, nutritional yeast, dijon mustard, garlic and onion powder, salt, pepper) and diced the celery and onion. Drain the soy curls in a colander or sieve and press out any remaining water; transfer to a cutting board and roughly chop into smaller chunks. In a very large bowl, toss together the soy curls, celery and onion and the sauce until well combined. Divide into 6 meal prep containers. Enjoy chilled on it's own, with greens, in a bun or a wrap!

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