Our how to meal prep vegan for a full week is finally here! Even if you aren't plant based, this is a GREAT way to save some money! You've got banana muffins, rice and beans, Steph's curry and a delicious quinoa and zucchini dish with marinara sauce. These meals will last you 6 days, which leaves you a day to eat whatever you'd like, like a hot breakfast on Saturday morning, or to catch up on a meal if you ended up going out for dinner one night. YUM! ** Brand New to Meal Prepping? Sign up for the Meal Prep Master Course:https://www.mealprepmastercourse.com/courses/meal-prep-master-course?ref=7fc8de------------CHECK OUT OUR COOKBOOKS:Healthy Meal Prep Cookbook: https://amzn.to/3EKWiBFPlant Based Meal Prep: https://amzn.to/3s7JK3e------------ Plant Based Meal Prep Playlist - https://www.youtube.com/watch?v=f-G2-7aO4sI&list=PLfvuM_wAPe4YGxfNXdGEdOJMBzke9NdI4------------ OUR FAVORITE MEAL PREP TOOLS:MEAL PREP CONTAINERS: https://amzn.to/3qJjwDvGRILL PAN This is the one we have: https://amzn.to/31qHrio CUTTING BOARD: https://amzn.to/31f7AR0FOOD SCALE: https://amzn.to/3zeabHmAdam swears by these knives: https://amzn.to/3zjTP0aOur cookware: https://amzn.to/3qBJAjP-----------Still don't know your MACROS? Calculate your macros here: https://www.mealprepmondays.com/macro-calculator-how-to-track-macros-as-a-beginner/Are you not even sure what "MACROS" are??? Don't worry this 90 second video will explain everything! https://youtu.be/SkJauRBDHqYFor the meal prep:If you're aiming for 1500 calories per a dayThis prep will make food for 6 days Breakfast: 2 muffinsLunch: Any MainDinner: Any MainAdd some snacks if you need more than 1500 caloriesIf you're aiming for 2100 calories per day This prep will make food for 4 days Meal 1: 3 muffinsMeal 2: Any mainMeal 3: Any mainMeal 4: Any mainAdd some snacks if you need more than 2100 cals If you are bulking - double or triple the rice and quinoa for each meal--------------Snack Ideas:1/4 cup almonds or your favorite nut1/2 of an avocadoGranola bars: https://youtu.be/CbdCSUlh1fUSuperfood balls: https://youtu.be/CbdCSUlh1fU?t=5m10sHummus with carrot/pepper/cucumber sticks: https://youtu.be/VA0d7bvLUdIBuffalo cauliflower: https://youtu.be/VA0d7bvLUdI?t=2m42s--------------STORAGE AND REHEATING DIRECTIONS:1. All meals should be fine for 6 days, but if you are more comfortable putting in the freezer, you can put 4 meals in the freezer for days 5+6.*Note - the guacamole will not freeze well and can go brown so you may want to place it in a separate air tight container. Watch this clip to see how to store it: https://youtu.be/TuoyzVpmKuE?t=6m25s2. If frozen, take the meals out the night before you plan to eat and place in fridge to thaw. 3. Once thawed, reheat in a covered saute pan for a few minutes or eat cold... or put in your Hot Logic! HOTLOGIC (Meal Prep Reheater) - https://amzn.to/34pX5eX--------------RICE AND BEANS3/4 cup brown rice2 cups water1/2 white onion (about 100g)2 garlic cloves2 small cans black beanscilantro1/2 red onion (100g)2-3 tomatoes (about 300g)2 avocadosjalapeno (optional)2 tbsp coconut oil2 tbsp olive oil **You can use ALL olive oil if you wantMACROS for 1 MEAL:Calories: 566Protein: 17Carbohydrates: 66Fiber: 19Sugar: 3Fat: 26--------------STEPH'S CURRY3/4 cup brown rice1 1/2 cups water1/2 yellow onion4 garlic clovessmall piece of ginger* (we didn't have any but you can add it) 2 tablespoons coconut oil100g carrots (about 1)250g zucchini (about 1)100g green beans 100g mushrooms (about 3 big ones)1 can - 15oz / 425g chickpeas12oz / 350g tofu (firm or extra firm)1 can - 13.5oz / 400mls coconut milksalt/pepper1 tsp cumin1 tsp turmeric1 tsp curry powder MACROS for 1 MEAL:Calories: 578Protein: 22Carbohydrates: 46Fiber: 13Sugar: 5Fat: 34--------------ONE POT 15 MINUTE MEAL PREP 3/4 cup quinoa2 cups water400g zucchini (about 2-3)1 can black beans60g kalamata olives, pitted (about 16-20)1 tsp himalayan salt1/2 tsp cracked black pepper1/4 cup olive oil2 cups marinara sauce (no sugar added)2 cups raw spinach1/2 cup raw almondsMACROS for 1 MEAL:Calories: 533Protein: 18Carbohydrates: 50Fiber: 16Sugar: 8Fat: 29--------------BANANA MUFFINSIngredients are to make 12 MUFFINS:---Bake at 400F/200C for 18 minutes3 bananas, mashed (about 375g total) cup coconut oil, melted tsp sea salt tsp baking powder1 tsp baking soda cup arrowroot starch/powder 1 cup almond flour cup old fashioned oats (optional)1 tsp vanilla1 tbsp coconut oil for greasing the panMUFFINS if you have 2 out of 12:Calories: 323Protein: 6Carbs: 32Fiber: 5Sugar: 8Fat: 19MUFFINS if you have 3 out of 12:Calories: 489Protein: 9Carbs: 48Fiber: 7Sugar: 12Fat: 29--------------Check out our new home at Meal Prep Mondays: https://www.mealprepmondays.com/recipes/?utm_source=Youtube&utm_medium=FitCoupleCooks