Kat Maisano

Keep Going Kat

Vegan Meal Prep

FuelKat Maisano-VeraComment
Vegan meal prep

Going vegan is ALL THE RAGE. And for all transparency purposes-- No, I'm not vegan. I do however eat tons of plant based meals. If getting enough protein is your main concern plant based protein is a great way to add more protein to your intake without scarfing down more chicken than you can handle. 


BREAKFAST:

Tofu Breakfast Scramble

  • 1 tablespoons olive oil

  • 1/4 cup sliced fresh mushrooms

  • 1 tomatoes

  • 1 cloves garlic, minced

  • Handful fresh spinach

  • 1/2 pound firm or extra-firm tofu, well pressed and crumbled

  • 1/2 teaspoons soy sauce

  • 1 teaspoon lemon juice

  • salt and pepper to taste

 

Sautee the tomatoes, garlic, and mushrooms in olive oil for 2 to 3 minutes.

Reduce the heat to medium-low and add the spinach, crumbled tofu, soy sauce and lemon juice. Cover and cook for 5 to 7 minutes, stirring occasionally.

Sprinkle with a dash of salt and pepper before serving.

 


LUNCH:

FALAFEL SALAD

THIS RECIPE MAKES 3 SERVINGS

  • 1 cup dried chickpeas

  • 2 cups packed flat-leaf parsley, divided

  • ¼ cup chopped red onion plus ¼ cup thinly sliced, divided

  • 2 cloves garlic

  • 5 tablespoons extra-virgin olive oil, divided

  • 3 tablespoons lemon juice, divided

  • 1 tablespoon ground cumin

  • 1 teaspoon salt, divided

  • 5 tablespoons tahini

  • 5 tablespoons warm water

  • 6 cups sliced romaine lettuce

  • 2 cups sliced cucumbers and/or radishes

  • 1 pint grape tomatoes, quartered

Preparation

  1. Soak chickpeas in cold water for 12 to 24 hours. SKIP IF USING CANNED

  2. Drain the chickpeas and transfer to a food processor. Add 1 cup parsley, chopped onion, garlic, 1 tablespoon oil, 1 tablespoon lemon juice, cumin and ½ teaspoon salt; process until finely and evenly ground. Shape into 12 patties (1½ inches wide), using a generous 2 tablespoons each.

  3. Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat. Reduce heat to medium. Cook the falafel until golden brown, 3 to 5 minutes. Turn, swirl in 1 tablespoon oil and cook until golden on the other side, 3 to 5 minutes more.

  4. Meanwhile, whisk tahini, water and the remaining 2 tablespoons lemon juice, 1 tablespoon oil and ½ teaspoon salt in a large bowl. Transfer ¼ cup to a small bowl. Add romaine and the remaining 1 cup parsley to the large bowl and toss to coat. Top with cucumbers and/or radishes, tomatoes, the sliced onion and the falafel. Drizzle with the reserved ¼ cup dressing.


DINNER:

20g of protein Lentil Soup by Ashley Tarin

 

Serves 6-8. Great for meal prepping! Will stay good in fridge for 5 days!

INGREDIENTS:

  • 1/4 cup of olive oil

  • 4 cups of vegetable broth

  • 2 cups water

  • 1 cup green lentils (rinsed and picked through)

  • 8 baby red potatoes w/skins on

  • 2 14oz cans of stewed diced tomatoes

  • 1 bunch of kale stems off and lightly chopped

  • 4 medium carrots peeled and chopped

  • 1 medium yellow onion chopped

  • 5 garlic cloves minced

  • 1/2tsp dried thyme

  • 2tsp ground cumin

  • 1tsp curry powder

  • 1tsp turmeric

  • 1 pinch of red pepper flakes

  • Salt and pepper to taste

METHOD:

Heat olive oil in a large pot and add carrots and onions once hot.

Sauté until onions are translucent.

Add garlic and all dried spices and stir frequently until fragrant.

Add in stewed tomatoes, mix well, and simmer about 5 mins until you see a light boil.

Add in the lentils, potatoes, broth, and water.

Stir well and bring to boil.

Once boiling, lower heat to a simmer and partially cover with lid.

Simmer about 40 minutes or until the potatoes and lentils are to your liking.

Turn off heat and finally add in chopped kale. Cover with lid for about 10 mins for kale to soften.

Add more salt or pepper to taste. I always add in another pinch of red pepper flakes for a kick.


Dessert:

Vegan Protein Mouse:

  • 1 block tofu

  • 3 tbs cocoa powder

  • 1 tbs maple syrup

  • 4 servings protein powder

Combine all ingredients in a blender and pulse until smooth.Tastes great over fresh berries!