In this video, I share 3 high protein recipes that are all completely plant-based and dairy-free! They are also all perfect for meal prep! First up I show you my favourite plant-based bolognese recipe, then we make a roasted veg and quinoa salad. Finally, I show you how to make a delicious Mexican chilli with smoky tofu! Scroll down for the full ingredients list and macros for each meal!
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0:00 – INTRO
1:10 – PENNE BOLOGNESE (3 serves)
INGREDIENTS
1 packet San Remo Pulse Pasta
1/2 brown onion
a handful of cherry tomatoes
1 tbsp olive oil (I used Cobram garlic olive oil)
1 400ml tomato pasta sauce (I used Leggos Providore Tomato & Grilled Vegetable from Woolworths)
1 packet of Naturli plant-based mince (https://www.woolworths.com.au/shop/productdetails/65227/naturli-100-plant-based-minced)
1/2 cup water
+ spinach to serve
BASIC NUTRITIONAL INFO:
Energy: 724kcal
Protein: 43.6g
Carbs: 66.6g
Fats: 24.5g
3:40 – QUINOA & ROAST VEGETABLE SALAD (4 serves)
INGREDIENTS:
1 handful of cherry tomatoes
1/2 brown onion
1 small butternut pumpkin
1 capsicum
2 zucchinis
1 tbsp olive oil
2 cans chickpeas
2 cups cooked quinoa
1/4 cup sultanas
Morrocan seasoning
garlic powder
salt
paprika
smoked paprika
pepper
BASIC NUTRITIONAL INFO:
Energy: 610kcal
Protein: 23.1g
Carbs: 105.2g
Fats: 11.8g
5:52 – MEXICAN CHILLI + SMOKY TOFU (3-4 serves)
INGREDIENTS:
1 sweet potato
1 block of tofu
1/2 brown onion
1/2 capsicum
1 zucchini
2 cans diced tomato
1 can mixed Mexican bens
1 tbsp olive oil
paprika
cumin
smoked paprika
salt and pepper
ground chilli
oregano
1 avocado + salt, pepper, lime
BASIC NUTRITIONAL INFO:
Energy: 603kcal
Protein: 37.3g
Carbs: 52.3g
Fats: 24.7g
10:50 – OUTRO
WATCH NEXT:
WHAT IS PROTEIN POWDER? (PROTEIN POWDER 101): https://youtu.be/uQzloY_uZAg
HOW TO CHOOSE A PROTEIN POWDER (PROTEIN POWDER 102): https://youtu.be/86Bx1fUlNRk
10 PROTEIN POWDER RECIPES (PROTEIN POWDER 103): https://youtu.be/o7RcUZqkjZI
TROPEAKA TAST TEST + RECIPES: https://youtu.be/vU-JlCsFz_k
PROTEIN COOKIE RECIPE: https://youtu.be/AXfBgNWIj9g
PRE + POST WORKOUT MEALS: https://youtu.be/B66PPwIxmGY
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ABOUT ME:
My name is Saska Lily (Lily is my middle name), and I am a 22-year-old Australian girl with a passion for all things health and wellbeing. I love to post videos about plant-based cooking, home workouts and the mind.
MUSIC:
Epidemic Sound: https://www.epidemicsound.com/referral/us5aas/
My Epidemic Sound playlist: https://www.epidemicsound.com/playlist/c1ygcrbhwgcs46tqctcdpx9boh78yl93
DISCLAIMER:
I am not a doctor or a dietician. The information I provide is based on my personal experience, my certificate in plant-based nutrition and my experience studying to be a Personal Trainer. Any recommendations I may make about weight training, nutrition, supplements or lifestyle, or information provided to you in person, on my blogs or on this YouTube channel should be discussed between you and your doctor because exercise and diet changes involve risk. The information you receive in my videos and blogs does not take the place of professional medical advice. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.
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