** Make sure to grab the grocery list to get the right ingredients for this meal plan.
HIGH PROTEIN VEGAN GROCERY LIST FOR BEGINNERS:
Enjoy!
xoxo Jaclyn Wood
PROTEIN POWDER: https://nuzest-usa.com/discount/jaclynwood Use: JACLYNWOOD for 15% OFF ANY ORDER (excludes bundles and gift cards).
I love all their protein powder flavors, but use Smooth Vanilla and Rich Chocolate the most 🙂
30 MINUTE MULTI-TASK PREP
–STOVE TOP–
HIGH HEAT:
7 MIN: First, bring all to a boil, then:
MED/LOW HEAT:
20 MIN : 4 cubbed Sweet potatoes + 2″ water in steamer
SIMMER HEAT:
7 MIN: 2 c. dried quick Steel cut oats + 4 c. water + salt
14 MIN: 2 c. dried Quinoa + 4 c. water + 1/2 tsp salt + 1 tbsp oil
20 MIN: 1.5 c. rice + 3 c. water + 1/2 tsp salt + 1 tbsp oil
–BLEND & CHOP–
1 MIN: 1 c. dried Mulberries
3 MIN: 1 head Romaine and 1 head Kale, 1/2 bundle of chives or 4 green onions
5 MIN: Lemon tahini dressing (recipe below under SALAD)
If using dried Garbanzo beans instead of canned:
3 HOURS: 1.5 cups dried Garbanzo beans +
^ google how to QUICK soak & cook garbanzo beans
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Daily Calories: 2,820
Daily Protein: 122g
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*if your calorie needs are not as high as mine, your groceries could last 5-days or even 6-days if you portion out smaller meal sizes.
(5 days = 2,261 daily calories, 97.6g protein)
(6 days = 1,884 daily calories, 81.3g protein)
*Optional:
Snack on fresh fruit between meals
*Recommended:
Drink 12+ oz of water first thing in the morning
And 12+ oz of water between each meal
OATS
1-1.5 c cooked Steel cut oats + 1/2 c water for reheating
3.5 tbsp ground dried Mulberries
(optional) 1/2 scoop Nutrasumma pea protein
2 tbsp Hemp seeds
1/2 c Oat milk
(optional) fresh fruit for topping
SMOOTHIE
1 Banana
1 c frozen Mango
1/2+ tbsp raw Ginger (to taste)
1 cup Coconut water
1 cup Water
Ice
SALAD
1.5 c chopped Kale
1.5 c chopped Romaine
1/2 c (4 oz) chopped Grape tomatoes
2 tbsp Pumpkin seeds
1 c cooked Garbanzo beans
1.5 c cooked Quinoa
1 Green onion or chives
1/2 c Lemon tahini dressing recipe:
(makes 2 cups) 1/2 c Tahini, juice of 1/2 large lemon, 4-6 tbsp raw apple cider vinegar (adjust to taste), 1 tbsp coconut aminos, 1 tbsp nutritional yeast, 2 garlic cloves, 1/4 tsp Smoked paprika, 1/2-1 c water, salt & pepper to taste
TERIYAKI BOWL
1 tbsp Sunflower oil or safflower oil
1 cooked, cubbed Sweet potato
1 c cooked rice + 1/2 c water for reheating
2.5 servings High protein tofu (1/2 a package)
3+ tbsp Coconut aminos
2 Garlic cloves
1 Green onion or chives to taste
raw Ginger to taste
salt to taste
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