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Janelle Carss

No-Cooking High-Protein Vegan Meal Prep #2

In my 2nd No-Cooking High-Protein Vegan Meal Prep we’ll be making a cool and summery breakfast, lunch, dinner AND indulgent dessert – 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.
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Prep Time 1 hour 30 minutes
Total Time 1 hour 30 minutes
Servings: 3 full days for 2 people
Course: Breakfast, Dessert, Dinner, Lunch, Snack
Cuisine: Canadian
Ingredients Method

Ingredients
  

Morning Muesli
  • 2 cups sprouted rolled oats (gluten-free if needed)
  • ¼ cup raw or roasted pepitas
  • ¼ cup chopped hazelnuts or almonds
  • ¼ cup chia seeds
  • ¼ cup hemp seeds
  • ½ cup unsweetened dried coconut pieces
  • ½ cup dried cranberries
  • ¼ tsp pink Himalayan salt
  • 4 scoops Sprout Living Vanilla Protein Powder (use code STEAMYVEGAN20 for 20% discount)
  • 3 cups soy milk (or your preferred milk alternative)
  • ¾ cup greek-style nondairy protein yogurt
Curried Chickpea Salad
  • 6 cups canned chickpeas, drained and rinsed
  • 1 12-oz block extra firm tofu
  • 1 large white or yellow onion, finely diced
  • 2 large crisp apples, diced
  • 2 celery stalks, finely diced
  • 2 medium carrots, grated
  • 4 cloves garlic, minced
  • ½ cup nutritional yeast
  • 1 cup vegan sour cream
  • 2 tbsp fresh lemon juice
  • 3 tbsp curry powder
  • 3 tbsp maple syrup
  • 1 tbsp dijon mustard
  • 1 tsp kosher salt
  • ½ tsp black pepper
High-Protein Gazpacho
  • 2 large English cucumbers, peeled and seeds removed
  • 2 lbs very ripe Roma tomatoes, core and seeds removed
  • 4 green onions, roughly. chopped
  • 1 small ripe avocado
  • 1 block silken tofu
  • ½ cup nutritional yeast
  • 4 cloves garlic
  • ¼ cup tahini
  • juice of 2 limes
  • 2 tbsp sherry vinegar or red wine vinegar
  • 2 cups fresh herbs (basil, cilantro, dill, parsley), coarsely chopped
  • 2 cups water
  • chopped veggies for garnish (cherry tomatoes, cucumber, dill, basil, etc.)
Tofu Feta
  • 1 12 oz block firm or extra firm tofu, lightly pressed
  • 1 tbsp white miso paste
  • 1 tbsp olive oil
  • 1 tbsp apple cider vinegar
  • ¼ cup water
  • ½ tsp dried basil
  • ½ tsp dried oregano
  • ¼ tsp salt
  • black pepper to taste
No-Bake Chocolate Cheesecake Cups
  • 1 12 oz block extra firm tofu
  • ½ cup cashews, soaked (overnight or in boiling hot water 1 hour)
  • ½ cup melted semi-sweet or dark chocolate chips
  • ¾ cup cocoa powder, sifted
  • 2 tbsp tahini
  • 2 tbsp fresh lemon juice
  • 2 to 6 tbsp soy milk (or your preferred milk alternative)
  • 1 tsp vanilla extract

Method
 

Morning Muesli
  1. In a large bowl, combine all the dry ingredients together until well incorporated. Pour in the milk and add the yogurt, then stir into the dry ingredients until well combined. Let sit for 10 to 15 minutes to thicken slightly.
  2. Divide evenly between 6 jars or containers, then seal the lids and let soak in the fridge overnight. In the morning top with fresh seasonal fruit and/or more yogurt, and enjoy!
Curried Chickpea Salad
  1. In a small bowl whisk together the sour cream, lemon juice, garlic, curry powder, maple syrup, dijon mustard, salt and pepper until combined into a thick dressing. Set aside to chill while you prepare the other ingredients.
  2. To a large mixing bowl combine the chickpeas, onion, apple, celery, and carrot. Pour over the dressing and mix again to combine, then taste and adjust seasonings to your liking. Enjoy right away or serve chilled. Is great in wraps and sandwiches, too!
High-Protein Gazpacho
  1. Combine all ingredients in a high speed blender, minus garnishes and blend until smooth, about 5 minutes. You may need to blend the ingredients in two batches if your blender isn’t large enough – just transfer first batch into a large bowl, then add the second batch and stir together to combine. Taste and season with salt, pepper, and more vinegar if needed. Cover and refrigerate until chilled.
  2. When serving, garnish with halved cherry tomatoes or finely chopped cucumber, fresh herbs and a drizzle of olive oil if you like.
Tofu Feta
  1. Cut the tofu into small cubes and combine all marinade ingredients in a small bowl or jar. Place tofu cubes in a sealable container and pour over marinade. Seal the lid and give it a shake to coat the tofu. Let marinate in fridge overnight.
  2. Serve over a bowl of chilled gazpacho and enjoy!
No-Bake Chocolate Cheesecake Cups
  1. Melt the chocolate chips in the microwave in 30 second intervals, stirring in between each interval. Then, Into the bowl of a food processor, add all the ingredients and blend on high speed until smooth. You may need to stop and scrape down the sides a few times and add more plant milk 1 tbsp at a time to help it blend.
  2. Divide the chocolate cheesecake into 6 small jars (about ⅔ cups each), seal with a lid and refrigerate overnight. Optionally garnish with fresh berries, yogurt, or coconut shreds and enjoy!