What up guys and gals? I hope all is good wherever you are, today I have another vegan bodybuilding on a budget meal prep video! As usual these videos are perfect for vegan student bodybuilders who might be looking to save some money or for anyone who thing eating health and being on a bodybuilding diet is expensive, I’m here to tell you thats not true at all. IN this vegan bodybuilding meal prep video I will show you that you can have a healthy and muscle building meal plan tailored to you for as less only $2 per meal. All the macronutrients for these high protein vegan meals will be featured at the end of the video.
Here’s what you need to buy:
Now I purchased these in Thailand but the price should be similar for these ingredients.
CHICKPEA CANS 240 NET GRAMS EACH: $1.12 USD EACH
TEMPEH 240G: $1.94 USD ($1.64 USD PER 200G)
BROCCOLI HEAD : $0.92 USD
1 ONION : $0.25 USD
1 POTATO: $0.32 USD
TOMATO PASTE: $0.50 USD / CAN
GARLIC: $0.05 PER CLOVE
TOTAL: $6.27 USD / 3 MEAL : $2.09 USD PER MEAL!!!!
Here’s how you Proceed:
First start off buy chopping up your broccoli head into more manageable pieces and add them to a pot and steam them for about 5 to 10 minutes until you reach your preferred softness.
Next, after you clean you potato properly, slice and and put it in a microwave safe bowl, then but it in the microwave on high for 6 minutes, if you are not a fan of using the microwave feel free to use the over or bowl it, I purely use the microwave to save time.
While the potato and broccoli are cooking open the chickpeas, rinse them properly of all the brine and weight out 400 grams of chickpeas using a food scale.
Now you can chop up the tempeh into small chunks and weight out 240 of this high protein vegan food.
Cut up your onion and garlic gloves and add them to your pan along with 6 Tbsp of tomato paste, I’ll be using water to cook up this meal but you are free to use some oil if you wish just make sure you count all those extra calories you will be adding to the meal.
On a side note, I’m using a Korean King pan which is by far the best pan I have ever used, if you are in the market for some new cooking gear then I would recommend you make a trip to Amazon and get one of these bad boys! Nothing ever stick to it…Ever!
Add your water to the onions, garlic and tomato paste and cook it up for a few minutes till the paste becomes more liquid then add the the chickpeas and tempeh to the mix and cook it on medium high for 6-7 minutes or till you attain the desired thickness, should you need to add more water while cooking make sure you add it in small amounts at a time not to over do it.
That it guys now you can add the broccoli, carrots and your chickpea/ tempeh mix to you containers, should you use 3 containers I have here are the macros per container:
MACROS PER MEAL :
31.66 GRAMS OF PROTEIN
59.66 GRAMS OF CARBS
8.66 GRANS OF FATS
2 of my meals today are shakes using a yellow pea vegan protein powder by Nanox so I only need 3 meals.
if you enjoyed this video or if it was helpful in any way please give it a thumbs up and consider subscribing to my channel, help it grow and if you have any questions or comments please add them down below, I do make a point answer all of them. Stay healthy, Stay Happy and keep making those gains, I’ll catch you guys tomorrow! Peace.