Costco Vegan Meal Prep | 5 Days Of Easy High Protein Meals
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- Опубликовано: 31 май 2024
- Check out this healthy, high protein, 5 day meal prep from Costco! The meals are all easy to make, delicious and can even be frozen. The recipes are written down below.
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Black bean and Sweet potato hash with salsa and avocado
Makes 5 large servings
Black beans and sweet potato mix:
5 medium sweet potatoes, chopped
2 large onions, chopped
3 bell peppers, chopped
10 large mushrooms, chopped
4 cans of black beans, drained and rinsed
1 tbsp garlic powder
1 tbsp onion powder
3 tsp smoked paprika
pinch of salt
pinch of black pepper
Veggies:
Salsa
2 avocado, cut in 1/3 sections
Directions:
*edit to this recipe which is different from video. Cook sweet potato mix at 400 for 30-35 mins, then add seasoned black beans and cook for another 15-20.
1. Preheat oven to 400F. Chop vegetables/sweet potatoes and drain and rinse black beans. Place chopped veggies/sweet potatoes in large bowls. Put beans in a separate bowl.
2. Mix together spices and add 2/3 of the spice mix to the veggies, stir well and add the rest of the spice mix to the beans. Add the veggies to a sheet pan and bake for approx 30-35 minutes. Remove from oven and add the black beans and bake for approx 15-20 more minutes.
3. Get the salsa and avocado ready and set aside.
4. Remove veggies and black beans from the oven and let cook before adding to meal prep containers. Add equal amounts to containers along with approx 1/4 cup salsa and 1/3 of avocado to the side. * Don't add the avocado until the day of eating since it will brown and possibly mold by the 4th or 5th day.
Chickpea and Veggie stir fry with Quinoa and hemp seed dressing
Makes 5 large meals
Chickpea stir fry:
3 cans of chickpeas, drained and rinsed
2 1/2 cups frozen peas
3 medium carrots, grated
2 tsp garlic powder
2 tsp onion powder
pinch of salt
pinch of black pepper
Veggies:
1 medium cucumber, chopped
20 grape or cherry tomatoes, chopped
Quinoa:
2 cups quinoa
4 cups water
Sauce:
1/2 cup hemp seeds
1 tbsp mustard
1 lemon, juiced
1 tbsp maple syrup
1 tbps dried dill
1 tsp garlic powder
1 tsp onion powder
pinch of salt
1/2 cup water
Directions:
1. Saute the chickpeas, peas, carrots, and spices together for approx 10 minutes on medium heat.
2. Chop the cucumber and tomatoes and set aside.
3. Prepare the quinoa and let it cook for approx 20 minutes on medium heat.
4. Blend the sauce ingredients together until smooth.
5. Put stir fry, quinoa and veggies in containers and pour over the sauce. Let cool before putting in the fridge or freezer.
Tofu, Veggies, and Wild Rice with a Peanut Ginger sauce
Makes 5 large meals
Tofu:
4 blocks of extra firm tofu, cubed
1 tbsp tamari or soy sauce
1 tbsp rice vinegar
1 tbsp maple syrup
1 tsp garlic powder
1 tsp onion powder
pinch of black pepper
Veggies:
4 cups frozen veggies of choice
Rice:
1 1/2 cup wild rice blend (or use rice of choice)
2 1/2 cups water
Sauce:
3 tbsp natural peanut butter
2 tbsp tamari or soy sauce
2" piece of ginger
2 cloves of garlic, peeled
2 tbsp rice vinegar
1 1/2 tbsp maple syrup
1/4 cup water
Directions:
1. Preheat oven to 400F. Cube tofu and mix together in a large bowl with the marinade. Place on a sheet pan and bake for approx 30 minutes. Make sure to flip tofu over half way.
2. Put veggies on a sheet pan and cook for approx 20 minutes or until cooked through.
3. Cook rice for approx. 45 minutes or until down (if you are using white or brown rice, cook according to package instructions)
4. Blend sauce ingredients together until smooth.
5. Put in containers in even amounts and pour sauce on top. Let cool before putting in the fridge or freezer.
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Развлечения
I’m not vegan but I cook vegan meals and when someone tells me they want to go vegan I always recommend this channel! Following for a few years now and after diving deep into nutrition for many years for my own health reasons I know this guy is doing a great job providing nutritious, healthy, wholesome meals that are vegan 🌱
Thanks so much, that means a lot!
I am also not strictly vegan but I get great ideas from Derek for eating more healthy plant based food
Fair play to you buddy. I made the jump Vegan (so full way of life) a few years ago and I don't look back.
Even if you just eat plant based without going full lifestyle Vegan, that would be amazing.
Do you think you'd consider doing Monday to Friday plant based? And see how you go?
Or opposite, and just do the weekend so you've got time to play around with recipes as a starting point?
Sounds like you're on the right path dude! As in, eating fully plant based?
Thank you so much for this video... excellent food prep.JJ
Never go vegan.
I must confess - I am a bit of a "junk food" vegan. Seeing all these fresh ingredients and how you prepared them with such ease has inspired me. I'm going to try these for sure :)
I totally go to Costco to get the big bag of carrots just for my horses 🤣 that part cracked me up!
Thank you!
Lol
Give them an extra carrot for me 😊❤
Let me tell you how to fry tofu. I have no accountability to a six pack. So this is how you dream of cooking it. I coat it, sliced thinly, in shawarma seasoning. Then in bbq sauce and vinegar . Then I batter it in a bowl with a lid full of flour by shaking it like crazy. I get all the breading done instantly with no mess. Then I pan fry in oil on low heat. Flipping often. My tofu? It stands on its own. You can eat without adding it to some other dish. Add gravy or tartare to make it fish or chicken. But even on its own, just as fried tofu, it is good. Don’t get me started on the tiny bits. So full of flavour. You can’t imagine.
Love this!!! More meal prep videos for the week plz 😊👍🏻❤
You got it!
My only critique is buying dry beans instead of canned and cooking them from scratch is so much cheaper and they taste better, I reserve the liquid from chickpeas and make baked goods with it! I freeze it in ice cube trays and each cube is 3 tablespoons of aquafaba, replacing 1 egg. Just makes the most sense for my needs!
Yeah that would be cheaper for sure!
Ah yes, hash for breakfast and hemp for lunch, just the way nature intended
Exactly 😜
😂
😂😂😂
😎
Please don't forget about making a whole food plant based casserole recipes. You are The Man For This.
I’ve been lacking motivation for cooking vegan meals with not so many recipes out there but I did find some online and these look really good! Thank you for including the WRITTEN recipes in the description box🙏🙏
You're welcome!
Yes! I find that batch cooking is the way I stay on track. It takes about as much time to cook 1 portion as it does to cook 6!
Love the Costco and meal prep combo! Thanks so much
You’re welcome!
Just wrapped up visiting PlantedExpo here in Toronto. Hope to see you one day at an expo. Mentioned to Nimai Delgado that you, him, Brian Turner & Dr. Greger are my personal Mount Rushmore of inspiration. Great video & perfect timing as I'm going to start trying meal preps to help with my weight loss, fitness & nutrition journey. Thank you! 🌱
That's so awesome! I hope our paths cross one day too. I appreciate the support and I hope you enjoy these recipes.
I envy you! Wanted to go to that so bad but couldn’t…will have to heck out the people you mentioned except Dr. Michael Gregor, he is my absolute favorite!
Oooh I am so excited because I have a Costco so close to me! ❤ but have to remember to make half size portions 😂
All these recipes look delicious. I’m going to try them. Just wanted to say THANK YOU FOR THIS VIDEO! 💞💞
I get such good vides, and info, from your vids, and have for many years now (I know, everyone says this, but it's still true, lol)!
Thanks so much! I really appreciate it 💪
I see Simnett video, I click Simnett video - Guaaaah
So good to see you getting your mileage out of that Rav man! Honestly wish I could find one in as good of shape as yours.
These meals look tasty as well as nutritious. I like the way you are balanced in your approach in keeping with the season of the year you're in, and you know what nutrients are in your food, science and nature, a nice combo. I guess that's why you've been successful in living as a healthy vegan for the long-term.
Yummm!! ❤I need a guy just like you... ❤ Thank you for another great video, I hope you guys are doing great...
11:46am TU for the (Costco) meal prep for 5 days. This takes away figuring out what to cook & multiple shopping trips for me as a newbie going fresh, plant based! My husband, not a total PB convert, & I are very Excited to discover your videos & look fwd to viewing more.
Awesome! Enjoy :D
Anothet great Video! 🎉😊 Thank you guys!!❤
bot
Great inspo for simple delicious vegan meal prep!! Thanks for the macro breakdowns!
Amazing as always. You never disappoint! 😋 🔥
Thank you 😁
I love you still have your Rav4. I sold mine 2 years ago and saw it around town. It's 27 years old!!!!
I LOVE my Rav4. It's such a great vehicle.
your videos are amazing love the cooking and working i recently went back plant based and i feel amazing more energy when i don't feel like working out i simply watch your videos and i get so motivated love your recipes they are all so good
I just found those frozen bags of fire roasted veg at my Costco and they are soooooo good!
THEY ARE THE BEST!
I always appreciate that you keep cost in mind and use readily accessible ingredients that even folks in a hurry and can put together into a balanced cruelty free meal
Thanks so much!
I second that! These videos are super helpful and inspiring me! Thanks!
I'm always vegan curious trying to add more and more vegan means to my diet
Three great options again for meal prep. I love your meal preps and meals in general because sometimes I get in a meal decision funk.
The breakfast hash looks 🔥 😊
It’s so good if I do so say myself!
Thank you for great ideas!
So many great ideas!
Thank you.
I love love love ya meal prep and shopping videos!!! :) thanks very much for them!
I need to grab that big bag of quinoa from Costco ! love all these recipes.
Ooh love this! Would also love a cost breakdown too!
I love your recipes. I can’t wait to try these.
Thanks for all you do and your inspiration 🎉
Love your videos...they are so helpful! You make everything simple and easy to follow! Can you make an easy eggroll in a bowl recipe? If you have one.. I can't find it.
Thanks for making and sharing this Derek
Can’t wait to try these! Always love your sauces! 🤩
definitely going to try this one!! thank you Derek!
I will love all three of these meals. So healthy, flavorful and easy.
thanks for posting, they look delicious!
I love your videos, especially the meal prop ones! Keep doing the amazing work!
These all look so good! I can't wait to try them.
My Costco has Toor Dal (split pigeon peas, often used in Indian cuiisine, among others) 21 grams of protein per serving - so yummy! They also have Thin Kan-to Asian noodles, 10 grams of protein per cup - very versatile. Both have a great shelf life.
I love toor dal. We call it arhar daal as well. Having it with a garnishing of ghee fried with cumin and mustard seeds and curry leaves.
Awesome, thank you for the inspiration ❤
Great content, love the quick, easy and healthy recipes!
Thank you for sharing your recipes - You're always a joy to watch! 🥰
Great ideas, as always Derek! Thanks so much for sharing all your food ideas with us :)
Epic video, man! These types of meal prep videos take so long to put together, but provide so much value. Awesome work!
This is fantastic! Definitely going to meal prep these recipes 😀
Wow - this looks great - totally going to make these - thank you!
Amazing detail in prep and nutritional analysis. Thank you!
These all look delicious! Thanks, Derek
Love your videos thank you for your time and effort
OOOOooo! YAY! Thank you! My favs: COSTCO and HIGH PROTEIN VEGAN MEALS!
I believe you're the king of meal prep videos!👍
🏆 Great Video. Meal Prep is always needed. Thank you.
Your recipes are so amazing! I’m always looking for ideas on recipes! Can’t wait to try it. Thank you for sharing❤
These recipes look great and easy on the time.. Thanks for sharing
Fabulous Derek for putting forward some economical easy vegan meals🥰
Love it Derek! Meal prep makes life so much easier for the week 💖
Awesome video!! ❤
These all look AMAZING!!! Thanks so much for always sharing such great content!
I snorted at you popping up from behind the cucumbers with your three pack.
That all looked very delish😊
Love this meal prep ❤ want more pls !
These recipes all look great. Thanks for another awesome video. 🌱✌🏻
Love meal prep ideas! I’ll have to try that hemp dressing and the tofu dinner meal looks so, so gooood!
Hey dude thanks for sharing your knowledge. It's really helpful. Appreciate you
These all look amazing and actually look like would keep nicely for 5 days 🙏 Thanks for the inspo!
These meals look delicious!!! I need this kind of easy meal prep in my life!! Can’t wait to try!
These look so good. TY😊
Very helpful - thank you!
I just watched this video and had to make the hemp dressing. It will pair nicely with the lunch I am prepping. It is SO good!!!!
Great meal prep, as usual.
Love your videos! I just whipped up the hemp seed dressing. I subbed a lime for the lemon and dried parsley because I was out of dill and it's still SO delicious and very ranch-y! Definitely gonna make this a staple in my meal prep!
My cardiologist wants me to be plant based at least 4 days a week. This is a lifesaver. Thanks!
Smart cardiologist! You’ve got this. I’ve got a ton of videos to help you figure out healthy meals. 👍
Try soaking dried beans 24 hours and then pressure cooking them for 1:00 or 1:15. They are so creamy and flavorful compared to the crunchy stale tasting ones you can buy in a can.
YOU ARE an incredible Vegan Machine!! You inspire me so much!!
I ❤ that you bought real food and nothing pre-made. Love it!
Everything looks sooo delicious. I can't wait to try it, specially that hemp seed dressing. 🤤🤤
Thanks bro! I ve had a loooong time without watching videos on YT that actually are relaxing, cause I ve focused a lot on productivity. Now I am back for some relax and Your videos are just perfect, I can feel good vibe :D And Your meals are looking good, I will definitely try some of them ;)
Excellent video… thanks so much!!!
I just found your channel and I love it already so much from this first video. I will 100% try this. The macros is very much appreciated and a sign that you care a lot about the viewers.
I have been watching you and Krystal for years and just love your videos and ebooks, from a plant-based Melbourne Aussie ❤
You are the King. Can't wait to try these all.
I hope you like them :D
Can’t wait to do this meal prep! So easy. I can just tone down the servings for calories. ❤
Another great, upbeat video, particularly for those of us who aren’t naturals in the kitchen. It’s easy for me to get busy, waylaid and eat unbalanced “meals.” The beauty of batching is the mix and match possibilities - not to mention that I don’t have to overthink what I have to cook at the end of a long or harried day. Thank you for all you do. You are an inspiration!
These are so delicious! I’m inspired for sure
Man your channel’s gold bro. I am Indian. I can’t tell you how your videos give me, my family, and my friends suggestions how to mix up things in vegan options. I am myself a personal trainer here in canada and I recommend your channel to everyone.
I watched this this morning and headed out to my Costco for the ingredients. I’m halfway through prep and enjoying this. My kitchen smells great! Thanks for these recipes. I purchased your cookbook too. Happy to support!
Love the meal prep, and seeing what you pick up at Costco. Thanks for sharing with us. 👍❤️🙂
Thanks for watching!
Amazing recipes! I love that you included the Costco grocery shop first and all of the macros !!!
Thank you!
These look delicious! Can’t wait to try them!
Hope you enjoy!
YES!!!!!! OMG I NEEDED THIS VIDEO!!!! Thank you so much!!! youve helped me become and stay healthy vegan ... LOVE YOUR CHANNEL! a grocery list is the only thing that would make it better❤
I always get good ideas from Simnett Nutrition videos
Glad you like them!
These were such simple meals to make and i love that! please make more of these videos.
Thanks so much :D
You're welcome! @@Simnettnutrition
Derek these recipes look fab and are easy prep - thank you - I’m going to try these
Awesome! Enjoy :)
I made the tofu dinner boxes today .... they just looked tooo good to leave ... all done now and in the fridge .... thank you again ..... more like this please ....@@Simnettnutrition
This was a monumental effort. Your knowledge and personality are exceptional. We are doing these with my daughter, who starts Uni next week. You are a FRIGGIN' champion my friend. Thank you