Background
Here is an example of a vegan prep that would apply to someone whose caloric needs are in the area of 1750 kCal / 7330 kJ with roughly 49% Carbs / 26% Fat / 25% Protein macronutrient distribution profile.
Meal Prep Breakdown
Pre-workout:
2 rice cakes
5 medium strawberries
Almond butter (1.5 Tbsp)
Post-workout shake:
1/2 banana
Early Lunch:
Baby carrots (11ish)
Green pepper (1/2 cup)
Lentil pasta (2/3 cup dry)
Protein blend of edamame, beans, lentil and corn (1/2 cup)
Organic marinara sauce (2 Tbsp)
Second Lunch:
Old Fashioned Oats (1/2 cup)
Vanilla Almond Milk (3/4 cup)
Raspberries (1/2 cup)
French Vanilla Plant Protein for taste (1 Tbsp) (optional)
Snack:
Sprouted Bread
Hummus (1.5 Tbsp)
Avocado (1/3)
Sunflower Seeds (just few seeds)
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Dinner:
Meatless meatballs (4)
Turmeric kale cauliflower rice (1.5 cups)
Organic marinara sauce (1/2 cup)
Macro-Nutrients:
1753 Calories/7335 kJ
214g Carbohydrates
114g Protein
49g Fat
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Recipe
Turmeric Kale Cauliflower Rice:
Ingredients:
1/2 diced onion
1 large head cauliflower
1 Tbsp olive oil
3 cups kale (stems removed and cut into roughly 2-3cm pieces)
Pinch of Salt
Pinch of Black Pepper
1 Tbsp Turmeric
Directions:
1. Peel and cut your sweet potatoes into 1.5cm cubes.
2. Wash and dry cauliflower, remove all greens and cut into a few even sections (like 4).
3. Use grater (medium sized holes) or a food processor to grate the cauliflower into rice, leaving the stems out.
4. Place in paper towel and squeeze the water out of the grated batch.
5. In a large pan, sauté your dices onion in oil until golden, add cauliflower and cook cauliflower for about 5 minutes covered mixing occasionally.
6. Add spices and kale, mix well and cook until kale wilts and softens to your desired preference.
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