Simple Meal Prep for the Week| Healthy, Nutrient-Dense Plant-Based Meals
Recipes in this Video
The Chocolate Peanut Butter Banana Protein Shake is a modern American creation, popular among fitness enthusiasts and those seeking a quick, nutritious snack. This shake combines the rich flavors of chocolate and peanut butter with the natural sweetness of bananas, making it a delicious and satisfying choice. It's often enjoyed post-workout for its protein content, but its appeal has led to widespread adoption in various diets and meal plans.
Ingredients
- ●banana
- ●peanut butter
- ●chocolate protein powder
- ●milk
- ●ice
- ●honey
- ●vanilla extract
- ●cocoa powder
Instructions
- 1Peel the banana and break it into chunks.
- 2Add the banana chunks to a blender.
- 3Spoon in the peanut butter.
- 4Scoop in the chocolate protein powder.
- 5Pour in the milk of your choice.
- 6Add a handful of ice cubes for thickness.
- 7Drizzle in honey to taste.
- 8Add a splash of vanilla extract.
- 9Sprinkle in cocoa powder for extra chocolate flavor.
- 10Blend on high until smooth and creamy.
- 11Taste and adjust sweetness if needed.
- 12Pour into glasses and serve immediately.
Ingredient Alternatives
peanut butter
Healthier: almond butter
Cheaper: sunflower seed butter
Almond butter provides a similar flavor with less saturated fat.
milk
Healthier: almond milk
Cheaper: soy milk
Almond milk is lower in calories while soy milk offers a similar protein content.
honey
Healthier: agave syrup
Cheaper: maple syrup
Maple syrup is often less expensive and adds a unique flavor.
chocolate protein powder
Healthier: plant-based protein powder
Cheaper: whey protein powder
Whey protein is typically less expensive and offers a similar protein boost.
Techniques
Equipment
Also Known As
Roasted potatoes have a long-standing tradition in many cultures, often served as a comforting side dish. They are a staple in American homes, particularly during family gatherings and holidays. The simplicity of roasting potatoes allows for endless variations, making them popular worldwide, from French-style herb-roasted versions to spicy Indian masala potatoes.
Ingredients
- ●potatoes
- ●olive oil
- ●garlic
- ●rosemary
- ●salt
- ●black pepper
- ●paprika
- ●parmesan cheese
Instructions
- 1Preheat the oven to 425°F (220°C).
- 2Wash and scrub the potatoes thoroughly.
- 3Cut the potatoes into even-sized cubes or wedges.
- 4In a large bowl, toss the potatoes with olive oil, garlic, rosemary, salt, and black pepper until evenly coated.
- 5Spread the potatoes in a single layer on a baking sheet.
- 6Sprinkle paprika over the potatoes for added flavor.
- 7Roast in the preheated oven for 25-30 minutes, turning halfway through, until golden and crispy.
- 8If desired, sprinkle with parmesan cheese during the last 5 minutes of roasting.
- 9Remove from the oven and let cool slightly before serving.
Ingredient Alternatives
olive oil
Healthier: avocado oil
Cheaper: canola oil
Avocado oil is healthier with a higher smoke point.
parmesan cheese
Healthier: nutritional yeast
Cheaper: grated cheddar cheese
Nutritional yeast is lower in calories and dairy-free.
Techniques
Equipment
Also Known As
Ingredients
- ●1 block (14 oz) firm tofu
- ●1 tbsp olive oil
- ●1/2 cup bell pepper, diced
- ●1/2 cup onion, diced
- ●2 cloves garlic, minced
- ●1 tsp ground turmeric
- ●1 tsp cumin
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/4 cup nutritional yeast
- ●4 large flour tortillas
- ●1 cup spinach, chopped
- ●1 avocado, sliced
- ●1/4 cup salsa
Instructions
- 1Drain the tofu and press it to remove excess moisture.
- 2In a large skillet, heat olive oil over medium heat.
- 3Add the diced onion and bell pepper to the skillet and sauté for 3-4 minutes until softened.
- 4Stir in the minced garlic and cook for an additional minute.
- 5Crumble the tofu into the skillet and mix well with the vegetables.
- 6Add turmeric, cumin, salt, and black pepper, stirring to combine.
- 7Cook for about 5-7 minutes, stirring occasionally, until the tofu is heated through and slightly golden.
- 8Stir in the nutritional yeast and chopped spinach, cooking until the spinach wilts.
- 9Warm the tortillas in a separate pan or microwave until pliable.
- 10To assemble, place a generous scoop of the tofu mixture in the center of each tortilla, top with avocado slices and salsa, then roll up the burrito.
Equipment
Ingredients
- ●1 lb ground beef
- ●1/2 cup breadcrumbs
- ●1/4 cup grated Parmesan cheese
- ●1/4 cup chopped fresh cilantro
- ●1 egg
- ●2 tbsp red curry paste
- ●1 tsp salt
- ●1/2 tsp black pepper
- ●1 can (14 oz) coconut milk
- ●1 tbsp fish sauce
- ●1 tbsp lime juice
- ●1 tbsp brown sugar
- ●1/2 cup chopped bell peppers
- ●1/2 cup chopped onion
- ●1 tbsp vegetable oil
Instructions
- 1In a large bowl, combine ground beef, breadcrumbs, Parmesan cheese, cilantro, egg, red curry paste, salt, and black pepper. Mix until well combined.
- 2Form the mixture into meatballs, about 1 inch in diameter.
- 3Heat vegetable oil in a large skillet over medium heat. Add the meatballs and cook until browned on all sides, about 5-7 minutes. Remove from skillet and set aside.
- 4In the same skillet, add chopped onion and bell peppers. Sauté until softened, about 3-4 minutes.
- 5Pour in the coconut milk, fish sauce, lime juice, and brown sugar. Stir to combine.
- 6Return the meatballs to the skillet and simmer in the sauce for 10-15 minutes, until cooked through.
- 7Serve the meatballs hot, garnished with additional cilantro if desired.
Equipment
Bento boxes are a traditional Japanese way of packing meals, often featuring a variety of foods in a single container.
Ingredients
- ●1 can (15 oz) chickpeas, drained and rinsed
- ●1 cup cherry tomatoes, halved
- ●1 cucumber, diced
- ●1/4 red onion, finely chopped
- ●1/4 cup fresh parsley, chopped
- ●1/4 cup feta cheese, crumbled (optional)
- ●2 tbsp olive oil
- ●1 tbsp lemon juice
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/2 tsp garlic powder
Instructions
- 1In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, red onion, and parsley.
- 2In a small bowl, whisk together the olive oil, lemon juice, salt, black pepper, and garlic powder.
- 3Pour the dressing over the chickpea mixture and toss to combine.
- 4If using, add the crumbled feta cheese and gently mix.
- 5Taste and adjust seasoning if necessary.
- 6Divide the salad into bento boxes or meal prep containers.
- 7Serve immediately or refrigerate for up to 3 days.
- 8Enjoy as a healthy lunch or snack.
Equipment
Ingredients
- ●2 cups mixed greens
- ●1 cup cherry tomatoes, halved
- ●1 cucumber, diced
- ●1/2 red onion, thinly sliced
- ●1/2 cup cooked chickpeas
- ●1/4 cup feta cheese, crumbled
- ●1/4 cup olives, pitted and sliced
- ●2 tbsp harissa paste
- ●2 tbsp olive oil
- ●1 tbsp lemon juice
- ●Salt and pepper to taste
Instructions
- 1In a large bowl, combine the mixed greens, cherry tomatoes, cucumber, red onion, chickpeas, feta cheese, and olives.
- 2In a small bowl, whisk together the harissa paste, olive oil, lemon juice, salt, and pepper to create the dressing.
- 3Pour the dressing over the salad and toss gently to combine all ingredients evenly.
- 4Taste and adjust seasoning if necessary, adding more salt, pepper, or harissa to your liking.
- 5Serve immediately, or refrigerate for up to 30 minutes to allow flavors to meld.
Equipment
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