Healthy & Delicious Vegan Meal Prep | Macros Included
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- Опубликовано: 12 июн 2024
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Time Stamps
0:00 Intro
0:44 Breakfast (How to make high protein baked oatmeal)
2:07 Lunch (Baked Sweet Potato & Seasoned Black Beans)
3:23 Creamy avocado cilantro & lime sauce
4:28 Dinner (Baked tofu & brown rice with mixed veggies)
7:00 How to make classic Simnett Nutrition creamy tahini sauce
7:35 Putting everything into containers
8:31 Going over the macros/micros
9:48 Screenshot this for full amounts of whole recipes
Thanks for watching!
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Derek Simnett
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#mealprep #plantbased #veganrecipes 
Развлечения
typed up quick as I watched the video.
Baked Oatmeal Bar
In bowl, mix:
1c rolled oats
.5 teaspoon cinnamon
1 teaspoon baking powder
.25 teaspoon salt
Then put aside
Blend until smooth but thick:
1.5c milk
.25c nut butter
2 scoop protein powder
4 dates
1tspn vanilla extract
Mix into the bowl with 1c chopped berries.
Put in lined dish.
Bake at 350 for 30min.
-------------------------------------------------
Black Bean veg Saute + sweet potatoes
4 med sweet potatoees into 1in cubes
+ a bit of oil for the seasoning
1tbsp chili seasoning (not chili spice)
Mix this all around
350 for 45min, stir halfway through.
Saute:
.25c chopped onions
2cans drained black beans
2 chopped bell peppers
1tbsp chili seasoning
1c frozen green peas
Avocado Lime Dressing
Blend:
.5 avocado
1c fresh cilantro
2tspn hot sauce
1tspn garlic powder
1 date
1tspn garlic and onion powder
1 lime juice
.75c water
-------------------------------------------------------------------------
DINNER
Brown rice, tofu, mixed veggies
1c of brown rice, rinsed , with 2c water. Bring to boil then cover and simmer for 40min
1c frozen mixed veggies dumped into the rice.
1.5 blocks extra firm tofu
Cut for 3 half blocks then lengthwise, score the tofu
Marinade
2tbsp soy suce
1tspn maple syrup
1tbsp rice vinegar
1tspn garlic powder and onion powder
1tspn toasted sesime oil
soak the tofu if you have time, other wise dump in on and bake.
375 for 30-35min, add some marinade halfway through.
Sauce with tahini
2tbsp tahini
1.5tbsp water
1tsps grainy musterd
1tsps onion and garlic powder
1tsps maple syupr
.5 lemon juice
pinch of salt and pepper
Shake this all up in a mason jar.
typed up quick as I watched the video.
Baked Oatmeal Bar
In bowl, mix:
1c rolled oats
.5 teaspoon cinnamon
1 teaspoon baking powder
.25 teaspoon salt
Then put aside
Blend until smooth but thick:
1.5c milk
.25c nut butter
2 scoop protein powder
4 dates
1tspn vanilla extract
Mix into the bowl with 1c chopped berries.
Put in lined dish.
Bake at 350 for 30min.
-------------------------------------------------
Black Bean veg Saute + sweet potatoes
4 med sweet potatoees into 1in cubes
+ a bit of oil for the seasoning
1tbsp chili seasoning (not chili spice)
Mix this all around
350 for 45min, stir halfway through.
Saute:
.25c chopped onions
2cans drained black beans
2 chopped bell peppers
1tbsp chili seasoning
1c frozen green peas
Avocado Lime Dressing
Blend:
.5 avocado
1c fresh cilantro
2tspn hot sauce
1tspn garlic powder
1 date
1tspn garlic and onion powder
1 lime juice
.75c water
-------------------------------------------------------------------------
DINNER
Brown rice, tofu, mixed veggies
1c of brown rice, rinsed , with 2c water. Bring to boil then cover and simmer for 40min
1c frozen mixed veggies dumped into the rice.
1.5 blocks extra firm tofu
Cut for 3 half blocks then lengthwise, score the tofu
Marinade
2tbsp soy suce
1tspn maple syrup
1tbsp rice vinegar
1tspn garlic powder and onion powder
1tspn toasted sesime oil
soak the tofu if you have time, other wise dump in on and bake.
375 for 30-35min, add some marinade halfway through.
Sauce with tahini
2tbsp tahini
1.5tbsp water
1tsps grainy musterd
1tsps onion and garlic powder
1tsps maple syupr
.5 lemon juice
pinch of salt and pepper
Shake this all up in a mason jar.
Thank you!!!
Wow Derrick, your video quality is really next level, so beautiful! I just gave a talk at a Vegan Expo in New Zealand and featured your cookbook as a resource, when 2 Canadians rocked up and said that they follow you. Your message is reaching far and wide 🌿💚🌿
That's amazing. Great job on the talk and thank you so much for including my cookbook!
Yes I follow Derick ever I change to Plantbased/vegan, he got great ideas. Kumara still so expensive in Auckland $14.99 kg. I use it alot its my dog everyday treats
Thank you so much, work shifts as a doc in the hospital and was getting a bit unspired and tired of repeating similarish meal preps. Your recent series are helping lots!
Awesome, I'm so glad to hear that!
The only thing you can do to improve it is make more of these 😜... We want more of these videos... just so good ...
I love watching your videos 💚💚🌱
Awesome, thank you!! I agree about doing 3 days at a time -- things stay much more fresh. Thanks so much for listening to our "wants" and making this video happen, Derek! :)
I love oatmeal bakes! So, I have a few hacks. One, you can use frozen berries. You can either use less berries or use the same amount and just cook it a bit longer. Second, you can use frozen berries to decorate the top of the bake too. I really like the way it looks, reminds me of those berry explosion muffins.
I’d love to see some meal prep part 2- how to reheat and eat, while keeping things as fresh as possible.
I’d also love to see some preps you could just pop into a microwave at work.
Thanks for the great video!
WOW! Derrick you cannot improve on PERFECTION! As a busy professional I appreciate your content! Thank you so much!
Instead of lemon..you can always use amla (indian gooseberry maybe with some green chillies instead of hot sauce) ... It's just so good.. and it's called amla cilantro chutney..we don't cook it
Full of antioxidants and vitamin c
Think cooking kills vit C
@@jazzkardasz8576i was talking about cilantro amla chutney (a form of sauce) which isn't cooked..
You can use that as a dip or a sauce.. it is exceptionally refreshing ..
They go really well with heavily spiced stuff..
Finally!!! A different breakfast meal prep!! I hate overnight oats.. its too cold for me
Great video! I would love to see some recipes for savory high protein low calorie snacks. Preferably ones that are "silent" (for the office), cheap and easy to eat.
Yes ❤ this is so on point. Thank you! I've been overwhelmed recently with food and missing healthy meals so this will definitely help. 🙌
You're welcome!
I love getting the notification that you've uploaded a video on the weekends. It always brings a smile to my face 😊 Thank you for the amazing, informational and fun content you put hard work into.
Thank you so much, that means a lot to me :D
Thanks for the entertainment, Simnett! These are great ideas!
Calories never on my mind ever I change years ago to plantbased/vegan way of eat. Love your re recipes Derick
please derek make more videos about mealprep i love your recipes they are always delicious
Beautiful meals 💚💛
A couple things I learned from Dr Joel Fuhrman - you can sautee onions using water, + you don't need to rinse canned beans nor discard the nutrient-rich liquid =)
Amazing recipes. I'm gonna make them this weekend!
Thank you, I hope you enjoy them!
Can't wait to try out thoat baked oatmeal! Great meal prep vid, really enjoyed!
It's delicious if I do so say myself! Enjoy and thank you :)
Been following your videos for YEARS. I recommend anyone I know who is even remotely interested in health and nutrition to check you out. Great video as usual. Loved the slightly reduced portions and 3 day meal prep. I have trouble getting my husband to even eat leftovers the next day so this is helpful. Thanks and you’re amazing!
Excited for a meal prep video!! 🥳😊
All the recipes look great. Gotta tell you that recipe video you put out a while ago on different ways to make brussel sprouts. The one sliced thinly with onions pecans etc is my favorite way to make them. Such a yummy recipe. Thanks for all your recipe ideas and content. 😊
Oh I love that recipe and I'm glad you like it too! Pecans are so good with Brussel sprouts!
I’m basically gonna make this for next week 😂 thanks man!
You're so welcome!
Sweet! I’ll be trying a few of these out. Thanks bro! 🤙🏼
You're welcome!
I love these videos so much! I love the macros included!
Thanks, I try my best and glad you enjoyed it!
LOVE this!!!!
These breakfast bars are going to be my go to this week. They look delish. Thanks for the amazing content as per always. 💚🌱
They are probably my fav recipe of this prep, they are so good!
Love the format! You know we're gonna want you to do this with every recipe video now lol
Derek, this is a great video! Thank you again!
You're welcome!
Awesome meals!! Thanks for putting those together for us!!
Thanks for all your hard work, Derek.
Thank you for the inspiration Derek!! I look always look forward to your videos 💚🌱💪
An amazing video, as always. Love this format (hi crystal!)
The information & nutrition content in all of your videos is top notch man. Thank you so much 👏
Loved this video. I'm constantly looking for ideas since I am new to meal prepping. Thank you!
Thanks for sharing! This is really helpful! I gonna try it out.
This is so professional I love the vegan content for us vegans 🎉
That looks AMAZING!!
This looks amazing!! I am definitely making this exactly for next week. Yummy and great job 🎉🎉❤❤❤
Wow, those meals look amazing!!! Love your channel and content
Awesome video and recipes, Derek! Thanks!😊
Awesome! this is exactly what we need! High protein meal prep...Thanks Derrick
Man!! All 3 of these were TOTAL WINNERS Derek!! Gonna make them all!! Thanks heaps!
Wow, those meals look amazing!!! Love your channel and content 👍
Everything looks delish! Can't wait to try these
This is wonderful. Simple and easy. I’ll definitely make these recipes this week. Thank you for sharing.
Wow, you keep delivering these amazing recipes!
Awesome video. Love what you did with the tofu (cutting X’s so that it soaks up the marinade). Keep up the good work! 🎉
The meals in this prep all look delicious!! And they will be satisfying for my husband who wants to eat plant based without being hungry!
I love your content, Derek. Always inspiring and delicious meal ideas! The boba,ed oatmeal looks delicious, I will prep them tomorrow for the week ahead. Love the macro breakdown as well. Thanks!
Always consistent and great foods!
Thanks so much for your skills... Big plus for editing and on point talks ... So easy for me to watch
So glad I found your channel… Great video. Would love more like these 🎉
Yum, these look great!
Looks amazing, and not that time-consuming to make! Thanks for the meal ideas! 🙌
I made this meal prep this week and it was AMAZING!! Thank you Derrick for your awesome recipes & making sticking to a plant based diet super easy!
Thank you so much! I am still increasing my repertoire of plant based recipes and your channel is so helpful.
Badass, thank you for these!!!
Great video, you make these meals look easy to try and tasty, so that's encouraging. Yes, your famous tahini sauce is very good indeed. I use heat retention cooking for brown rice, so I don't have to keep watching it for 40 minutes. (Also called thermal cooking, hay box cooking.) Glad that you keep making these videos.
Yum, these look so good. Appreciate the lower calories and also the screenshots for the recipes! 😊
Looks wonderful!
I love these! I wrote up a meal prep plan that’s high protein for my boyfriend who is trying to start his bulking journey. I referenced ur page SO MUCH. And JEEZ did it work wonders. Would love more videos like this for the bulkers!!
Looks so good!
Wish you had deliveries, all look fantastic. Thanks for all your hard work 👍❤️😊
love these, thanks!
Baked oatmeal looked like cake 😍 always appreciate these recipes and for anyone thinking about buying the e-book - do it! You won’t regret it!
Awesome video as always. Those white sweet potatoes are fire.
Thank you for trying to accomodate us viewers. 😍I think the tofu could alo stay in the marinade and be cooked in a skillet shortly before eating it. 😋
I friggin love your meal prep videos - amazing 🎉🎉🎉
Thanks!! I’ll have to do another again soon! 🙏🙏
Derek, this is coming at the PERFECT TIME in my life! My husband has been on & off again vegan. And recently started losing weight by counting calories. I absolutely need these last couple of videos to help guide me, because I do NOT measure food 😅 Thank you, thank you!! 🙏🏽 Please keep these coming- the shorter meal prep is AWESOME because he’ll get variety this way 😁
Love your meal prep videos! Really liked this one. Watching while eating my chickpea veggie bowl with your (and since around 4 years mine as well 😘) staple tahini sauce. The best! 😋
This is brilliant Derick. I think you could swap Lunch or dinner depending on your mood. Thanks for sharing.
Just purchased the ebook. Looks delicious and happy to support the channel!
Amazing! Thanks so much, I appreciate the support. I hope you enjoy it!
These meals are amazing! You're a lifesaver Derek. Also, your arms look 🔥🔥🔥
The master vegan chef in the world is you! Amazing, simple, fast, cheap and tasty. Thank you
Thank you! I like the videos like this.
These look delicious, thank you!! 🤩
Such a helpful video! Only improvement suggestion would be to add your beautiful Krystal. Love the ones where you are both enjoying the video together. 😊
Love this! Thanks so much for sharing 😊
Everything looks delicious. I'm going to get your cookbook.
I love it! 🤩
Awesome recipes! Could you please do a meal prep with meals that don't require to be re-heated? thank you so much!
Can't wait to try the tofu and the sauces. I'll be trying to meal prep tomorrow (Sunday) for the week. Thanks so much!
Enjoy & you're welcome!
Your tahini sauce has literally changed my life 😂 I make it every day now
Love this video! And all of your content! Appreciate that you are not making everything on the same time, thank you 😊
EPIC video bro!!! thanks x
these videos are incredible 🙂
also your smile 😊
all the love from Egypt 😍
Thank you so much!
Thanks for these meals & nutrients in them. Im keeping nutrients list of what I eat because of my ckd- I've also recently had left lung cancer removed. Im coming around with energy slowly. Enjoy all your videos!!!😊😊😊 God bless you from grandma Katie in Oregon
This was very inspiring. I need to try that tofu for sure. And the sauces
This video is insanely good. Thanks for the recipes! Im definitely giving this one a try o/
Thank you! These are great meals!
Love you, man!
Derrick, I'm just starting my journey towards the vegan lifestyle. I've been vegetarian for a little over a year now, and your lifestyle and videos have finally made me commit.
There are a lot of vegan recipes out there that I have found to be too complicated, or that just didn't taste well. Your food is easy to make and it tastes great!
You have a great attitude and great presentation. Don't change a thing. You rock brother!
Love your vids Derek.. your ideas are awesome dude 😊😊 enjoying your book to.. 😊 Pete 🚴🏻
Beautiful 🤩 so colorful
Excellent Video! The only modification we will make is we only use organic ingredients. Yes, it’s more expensive but sooooo worth it for longevity of the bodies we reside in! Thanks for sharing this video, I may feature some of the food at our next Weekend Retreat! 🙌🏻🪷🙂
Good Job Bud..
Spot on, like always 👌. Breakfast bars look bomb
The bars are incredible! thanks for watching.
Another reason why I love watching your videos Derek! I’m learning so much from you! I look forward to every video you put out!! Thank you 🙏! I’m new in my plant based lifestyle! I make oatmeal ‘ walnuts! Protein powder! Peanut butter! Fruit smoothies! Tofu rap! Hummus sandwich
Awesome! Thank you!