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Janelle Carss

No-Cooking High-Protein Vegan Meal Prep #3

In my 3rd No-Cooking High-Protein Vegan Meal Prep we’re making an ultra-chilled breakfast, fibre-packed lunch, and a flavourful dinner – all without cooking! No ovens, air-fryers or stoves, so you can stay cool in the heat but still have days of delicious meals prepped. I've even got a bonus treat for you, so read on!
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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, Dinner, Lunch
Cuisine: Argentinian, Canadian, Greek
Calories: 1535
Ingredients Equipment Method Video Notes

Ingredients
  

Minty Mango Pineapple Smoothie (measurements for each INDIVIDUAL smoothie)
  • ¾ cup frozen pineapple chunks
  • ¾ cup frozen mango chunks
  • 2 packed cups spinach
  • 2 to 4 tbsp fresh mint leaves
  • 4 tbsp Complement unflavoured plant-based protein powder [use code STEAMYVEGAN for 15% discount]
  • 1 tbsp hemp seeds
  • 1 tsp chia seeds
  • 1 tsp ground flaxseed
  • 1½ cups unsweetened soy milk (or other plant milk)
Strawberry Cran Peach Smoothie (measurements for each INDIVIDUAL smoothie)
  • ¾ cup frozen strawberry halves
  • ½ cup frozen peach slices
  • ¼ cup frozen cranberries
  • 2 packed cups spinach or romaine lettuce (use lettuce for less green/more pink colour)
  • 1 scoop Good Protein Strawberries & Cream plant-based protein powder [use code JANELLEC30 for 30% discount)
  • 1 tbsp hemp seeds
  • 1 tsp chia seeds
  • 1 tsp ground flaxseed
  • 1½ cups unsweetened soy milk (or other plant milk)
Big Greek Bean Salad
  • 1 15-oz can canellini beans, drained and rinsed
  • 1 15-oz can chickpeas, drained and rinsed
  • 1½ cups frozen shelled edamame, microwaved (or soaked in boiling water) and cooled
  • 1 zucchini, diced
  • 1 small red onion, diced
  • 1½ cups red or sweet bell peppers, diced
  • ½ cup kalamata olives, sliced
  • ½ packed cup fresh chopped herbs (parsley, cilantro, dill, basil, etc.)
  • 1 12-oz block extra firm tofu, cut into small cubes
  • 2 tbsp red wine vinegar
  • 2 tbsp fresh lemon juice
  • 1 tbsp dijon mustard
  • ½ tbsp maple syrup
  • ¼ cup olive oil
  • ¼ cup nutritional yeast
  • 2 cloves garlic, finely minced
  • 1 tsp Italian seasoning
  • ½ tsp salt
Chimichurri Tofu Wraps
  • 2 12-oz blocks extra firm tofu, cut into small cubes
  • 1 packed cup parsley (Italian or curly), finely minced
  • ½ packed cup cilantro, finely minced
  • ¼ cup extra virgin olive oil
  • ¼ cup red wine vinegar
  • ¼ cup water
  • 6 tbsp nutritional yeast
  • 3 cloves garlic, finely minced
  • 1 tsp oregano
  • ½ tsp cumin
  • ¼ tsp red chili flakes (or more to taste)
  • ½ tsp salt
  • 1 whole wheat or protein tortilla (gluten-free if needed) [6 total]
  • ½ cup lettuce leaves [3 cups total]
  • ½ cup chopped veggies of choice (cuc, bell pepper, carrot etc.) [3 cups total]
  • 2 tbsp roasted red pepper hummus [¾ cup total]

Equipment

  • 1 High-Speed Blender
  • 6 small resealable freezer-friendly plastic bags or containers (reusable if possible) (For frozen fruit/greens)
  • 6 small jars or reusable bags (For dry smoothie ingredients)

Method
 

Smoothie in a Bag
  1. Gather all your reusable freezer bags or containers (6) and jars (6). In the freezer bags, add the 1½ cups of frozen fruit for each smoothie (refer to the 2 different smoothie recipes above), plus 2 packed cups of spinach or lettuce. Seal and store in the freezer until ready to use.
  2. Into the small jars or plastic baggies, add the protein powder, hemp seeds, chia seeds and ground flax. Label if desired and store in pantry or on countertop until ready to use.
  3. When ready to make a smoothie, remove one bag from the freezer plus the jar of dry ingredients. Add the 1½ cups soy milk to a high-speed blender, followed by the frozen fruit and greens. If they've frozen together in a large chunk, simply squeeze the sides of the bag or container to release and break apart into the blender. Add the dry ingredients, seal the lid and blend on high speed until smooth and thick -- and it will be thick! If it's too thick for your liking (or your blender) add ½ to 1 cup of water until you've reached your desired consistency.
Big Greek Bean Salad
  1. Chop all veggies and add to a large mixing bowl, along with the herbs, and drained and rinsed canellini beans, chickpeas and edamame.
  2. In a small bowl or jar, combine the red wine vinegar, lemon juice, dijon mustard, maple syrup, olive oil, minced garlic, nutritional yeast, Italian seasoning and salt and whisk until emulsified. Pour over the veggies and beans and toss to thoroughly combine .
  3. Divide into 6 meal prep containers and store in the fridge. Gently toss before eating to re-coat in the dressing.
Chimichurri Tofu Wraps
  1. Make the chimichurri sauce: finely chop the parsley and cilantro, and mince the garlic. In a mixing bowl, combine the olive oil, vinegar, oregano, cumin, chili flakes, salt and nutritional yeast until well incorporated. Stir in the chopped herbs and garlic. If you find the mixture is more resembling coleslaw instead of a sauce, you may need to transfer to a small blender and pulse a few times to reduce it into more of a sauce-like consistency, just don't blend until completely smooth — some texture is needed!
  2. Cut the blocks of tofu into small cubes and transfer to a large sealable container. Pour over the chimichurri sauce, close the lid and give the container a few gentle shakes, ensuring the tofu is completely coated. Marinate the tofu overnight to allow the flavours to really develop.
  3. To make the wrap, select a whole wheat tortilla (or gluten-free if needed) and spread 2 tbsp of your favourite hummus in the centre (roasted red pepper is a good choice). Add ½ cup each of lettuce and sliced veggies of choice (bell peppers or cucumbers would be good!) plus about ⅙ of the marinated tofu. Add a drizzle of any remaining chimichurri sauce in the container, and fold into a wrap. Enjoy!

Video

Notes

The total calories if you include a serving of sorbet in your day is an approximation based off of using one cup of frozen mango, roughly 100 calories. This number will change depending on if you use a different fruit or add any other ingredients like sweeteners, plant-milks or protein powders.