FULL WEEK VEGAN MEAL PREP ($6/Day) How to Meal Prep - Ep. 71

Our how to meal prep vegan for a full week is finally here! Even if you aren't plant based, this is a GREAT way to save some money! You've got banana muffins, rice and beans, Steph's curry and a delicious quinoa and zucchini dish with marinara sauce. These meals will last you 6 days, which leaves you a day to eat whatever you'd like, like a hot breakfast on Saturday morning, or to catch up on a meal if you ended up going out for dinner one night. YUM! ------------ *BUY OUR MEAL PREP COOKBOOK HERE* http://amzn.to/2y6PKyn ------------ ::JOIN the Fit Fam Facebook Group:: http://ift.tt/2CN496C ------------ :::PRODUCTS WE USED IN THIS VIDEO::: MEAL PREP BENTO BOX CONTAINERS: http://amzn.to/2DFCoZB MEAL PREP CONTAINERS: http://amzn.to/1rlgip8 Adam's Knife: http://amzn.to/2vAA8hW Adam's Lemon Squeezer: http://amzn.to/2dDmM1J FOOD SCALE: http://amzn.to/1SvHDiu That wok: http://amzn.to/2noDXHa Our full cookware: http://amzn.to/29HWmXt ----------- Still don't know your MACROS? Download our FREE Macro spreadsheet: http://ift.tt/2ACeMDx Are you not even sure what "MACROS" are??? Don't worry this 90 second video will explain everything! https://youtu.be/SkJauRBDHqY For the meal prep: If you're aiming for 1500 calories per a day This prep will make food for 6 days Breakfast: 2 muffins Lunch: Any Main Dinner: Any Main Add some snacks if you need more than 1500 calories If you're aiming for 2100 calories per day This prep will make food for 4 days Meal 1: 3 muffins Meal 2: Any main Meal 3: Any main Meal 4: Any main Add some snacks if you need more than 2100 cals If you are bulking - double or triple the rice and quinoa for each meal -------------- Snack Ideas: 1/4 cup almonds or your favorite nut 1/2 of an avocado Granola bars: https://youtu.be/CbdCSUlh1fU Superfood balls: https://youtu.be/CbdCSUlh1fU?t=5m10s Hummus with carrot/pepper/cucumber sticks: https://youtu.be/VA0d7bvLUdI Buffalo cauliflower: https://youtu.be/VA0d7bvLUdI?t=2m42s -------------- STORAGE AND REHEATING DIRECTIONS: 1. All meals should be fine for 6 days, but if you are more comfortable putting in the freezer, you can put 4 meals in the freezer for days 5+6. *Note - the guacamole will not freeze well and can go brown so you may want to place it in a seperate air tight container. Watch this clip to see how to store it: https://youtu.be/TuoyzVpmKuE?t=6m25s 2. If frozen, take the meals out the night before you plan to eat and place in fridge to thaw. 3. Once thawed, reheat in a covered saute pan for a few minutes or eat cold... or put in your Hot Logic! Don't know what a "Hot Logic" is??? Check out this info video: https://youtu.be/6bfmefjupu4 If you want a Hot Logic: Just go to: http://ift.tt/2rFkktS At checkout, enter the coupon code: “fitcouplecooks” so that YOU can get 20% off!!! WOOOOO!!! -------------- RICE AND BEANS 3/4 cup brown rice 2 cups water 1/2 white onion (about 100g) 2 garlic cloves 2 small cans black beans cilantro 1/2 red onion (100g) 2-3 tomatoes (about 300g) 2 avocados jalapeno (optional) 2 tbsp coconut oil 2 tbsp olive oil **You can use ALL olive oil if you want MACROS for 1 MEAL: Calories: 566 Protein: 17 Carbohydrates: 66 Fiber: 19 Sugar: 3 Fat: 26 -------------- STEPH'S CURRY 3/4 cup brown rice 1 1/2 cups water 1/2 yellow onion 4 garlic cloves small piece of ginger* (we didn't have any but you can add it) 2 tablespoons coconut oil 100g carrots (about 1) 250g zucchini (about 1) 100g green beans 100g mushrooms (about 3 big ones) 1 can - 15oz / 425g chickpeas 12oz / 350g tofu (firm or extra firm) 1 can - 13.5oz / 400mls coconut milk salt/pepper 1 tsp cumin 1 tsp tumeric 1 tsp curry powder MACROS for 1 MEAL: Calories: 578 Protein: 22 Carbohydrates: 46 Fiber: 13 Sugar: 5 Fat: 34 -------------- ONE POT 15 MINUTE MEAL PREP 3/4 cup quinoa 2 cups water 400g zucchini (about 2-3) 1 can black beans 60g kalamata olives, pitted (about 16-20) 1 tsp himalayan salt 1/2 tsp cracked black pepper 1/4 cup olive oil 2 cups marinara sauce (no sugar added) 2 cups raw spinach 1/2 cup raw almonds MACROS for 1 MEAL: Calories: 533 Protein: 18 Carbohydrates: 50 Fiber: 16 Sugar: 8 Fat: 29 -------------- BANANA MUFFINS Ingredients are to make 12 MUFFINS: ---Bake at 400F/200C for 18 minutes 3 bananas, mashed (about 375g total) ¼ cup coconut oil, melted ¼ tsp sea salt ½ tsp baking powder 1 tsp baking soda ½ cup arrowroot starch/powder 1 cup almond flour ½ cup old fashioned oats (optional) 1 tsp vanilla 1 tbsp coconut oil for greasing the pan MUFFINS if you have 2 out of 12: Calories: 323 Protein: 6 Carbs: 32 Fiber: 5 Sugar: 8 Fat: 19 MUFFINS if you have 3 out of 12: Calories: 489 Protein: 9 Carbs: 48 Fiber: 7 Sugar: 12 Fat: 29 -------------- *All macros calculated using My Fitness Pal*