Meal Plan for a Protein Packed Week
This is a super special PROTEIN PACKED edition of my meal plans available. While working closely with the Total Makeover Challengers the last few weeks, the amount of focus on PROTEIN has been a wee bit overwhelming. Protein comes in all shapes and sizes and doesn't always have to be sourced from an animal, did you know there are over 50 plant-based sources of protein? It's not all about a big fat steak and chicken breast, people.
Here are 7 LUNCHES, 7 DINNERS & 7 SWEET TREATS to take your protein-packed diet to the next level. One of my favourite sources of protein is through baked goods. Say whaaaaa? Yes, I add beans to a LOT of baked goods and nobody's the wiser. I bought a great book off Amazon a couple years back, called Spilling the Beans that is chalked full of bean recipes for cooking and baking! Bonus points if you use a bean based flour, like one of Bette's found here. I use her Four Bean flour for MOST of my baking treats.
So dive in, share you favs with me in the comments below and get your protein for all KINDS of sources! Who knows, you might just like this hippy-dippy-trippy vegan world I'm trying to convert you to ;) And don't skip checking out the suggested workout or supporting product! Yoga with Adriene is one of my all-time favourite Youtube Channels and Arbonne's vegan supplements can be at your doorstep in 3 days, tops. Send me a message if you have any questions and enjoy this PROTEIN PACKED meal plan! I thoroughly enjoyed creating it for you!
Filling up a bowl with super yum ingredients and an awesome sauce is like every Vegan's goto lunch solution. The possibilities are endless and you can adjust to your own tastes. This is one of my favourites for lunch, I'll make use of leftover quinoa and whatever I have in the veggie drawer. Easy to pack for a workday and make ahead for grab and go lunches throughout the week. Check out this recipe here or give your own version a whirl!
Make your own favourite taco's and substitute iceberg lettuce for a shell. Cook up a batch of yummy beans and add all the fixin's as you please. I love to cook a big baked bean batch, freeze portions and use it many different meals. A great left over lunch meal!
I love a good appy. And fish cakes are a reeeeeealllly hard thing for me to turn down. I fins them easy to whip up from last night's left overs, and carry really well in packed lunches. Make sure you serve alongside a bed of greens and some sort of sauce. Kids love to dip!
for recipe, click here.
The classic standard gets a vegan facelift! I love chickpeas and they do NOT disappoint in this meal. Use a yummy gfree hearty bread and a glass of sparkling water and hit pause, its time to eat! Click through for recipe, or find it here.
These healthy lettuce wraps are so delish! I'm a sucker for anything with a chickpea and on my superhero vegan days, I make this without the tuna and sub the feta for some of these yummy vegan options.
for the recipe, click on over to Becky's Best Bites.
I love a loaded potato. In fact, I've been known to travel with baked potatoes in my purse. Weird. I know, but when you live with others with severe allergies, you do what you gotta do, right? Check out this yummy healthy sweet potato version-or make your favourite with good ol' russets!
Anything I find from Angela Liddon I'm all over. She has a vegan based blog and two cookbooks out and I absolutely love the flavour profiles she puts together. It's not all about tofu and greens over there. This soup is a fav I always have frozen individual portions of in the freezer (use giant muffin pans for one cup servings)
Click the photo or here for the full recipe.
This dish is incredible and I am giving all the credit to the enchilada sauce. I make a big batch and put it on everything I can think of! So good! This is a must if you love Mexican cuisine! Check out the recipe on Skinnytaste here.
Tilapia Lettuce Wraps with Mango Papaya Salsa are a fresh and healthy dinner that requires very little cooking. This recipe is great for gluten free, dairy free and autoimmune protocol (AIP) diet.
Pop over to Food Fashion & Fun for the complete recipe
YAS. This recipe is a favourite around my house, sometimes if I'm being really sneaky but naptime didn't happen that day, I'll puree this so the boys have no idea if it's their carnivorous version or mom's vegan one. Bonus points if you add Arbonne's daily protein boost to it!
Check out the full recipe over on Michelle's website, here
Have you caught any fish lately? This trout recipe is simple and brings out the beauty of your fresh catch! Simple potatoes and greens on the side for an easy weeknight meal. Trout is a protein source I can totally get behind, and a great source of omega 3.
Click here for recipe.
I had a really great recipe for this, and can't source it...so until then this recipe is second-best! I love to crush green chilies, raw ginger and garlic together in a pestle and mortar to really get the flavours going first. Serve with naan and your kids won't even know it's vegan!
For full recipe, click here
The green sauce in this literally takes these bad boys to the NEXT LEVEL. I love LOVE this dish and try and save it for when I'm not pressed for time in the kitchen - as I like to make my own enchiladas sauce and tortillas, so like, lots of work there.
Don't be discouraged by my crazy antics, give this one a try!
This one just screams fall, doesn't it? And featuring low budget ingredients keeps the often-times gfree grocery budget down. Check out Beth's yummy recipe here!
Have you heard of Erin Ireland? I'd like to think we are BFF's, she just doesn't know it yet. Sure we've tweeted and she's a gal after my own heart here on the WestCoast, but it's her TO DIE FOR Vegan recipes that really have my heart. These cookie balls are better than anything you've ever tasted. I PROMISE. You will think these are the real deal.
Click the pic (or here) to be redirected to the full recipe or
Kick your mornings into gear with these power packed muffins! With just four main ingredients, these Sweet Potato Banana Bites are gluten-free, easy to make and they make a great snack for both kids and adults!
you will need: ripe bananas, sweet potato mash, eggs & nut butter.
For recipe Click Here
This simple snack requires you to melt chocolate and throw stuff at it. I know you can do it! Check out the recipe here.
If you follow me on instagram, you might remember I made this cake in my rice cooker one day and my whole culinary world was transformed! Check out my recipe here and use whatever stone fruit you have on hand
1 cup kale (de-stemmed)
1-2 tablespoons unsweetened flaked coconut
2 scoops vanilla protein powder
1/2 cup unsweetened vanilla almond milk
I love baking with beans, it's one of my favourite little kitchen secrets from my kids. A great way to hide some serious protein, and not feel too guilty about it all. Keep black and white beans stocked in your cupboards and there will never be an excuse for why you can't jam more protein anywhere!
Click the photo or here for full recipe details.
Well HELLO, Lover. This take a little bit of prep, but what yummy dish doesn't? Another treasure for Erin over at It's To Die For, this one is great for special occasions like Thanksgiving or Christmas, or shedding 5lbs. Whateves. There is only one rule: You make these you HAVE TO SHARE. With me. ASAP.
Click the pic or here to get your hands on this recipe you'll sure to print, laminate and sleep with under your pillow every night.
Yoga with Adriene has taken OVER Youtube. If you haven't checked out her awesome channel yet, be sure you do. She has unlimited video's showcasing the benefits of yoga for all levels and challenges. For weight-loss, anxiety, or healing; short, long or morning regimes - you name it her channel has it. Check out this great playlist that focus' on weight-loss and never have an excuse not to hit the mat, again! For a full list of all her playlists - click here.