Costco Vegan Meal Prep | 5 Days Of Easy High Protein Meals

Check out this healthy, high protein, 5 day meal prep from Costco! The meals are all easy to make, delicious and can even be frozen. The recipes are written down below.

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Black bean and Sweet potato hash with salsa and avocado
Makes 5 large servings
Black beans and sweet potato mix:
5 medium sweet potatoes, chopped
2 large onions, chopped
3 bell peppers, chopped
10 large mushrooms, chopped
4 cans of black beans, drained and rinsed
1 tbsp garlic powder
1 tbsp onion powder
3 tsp smoked paprika
pinch of salt
pinch of black pepper
Veggies:
Salsa
2 avocado, cut in 1/3 sections
Directions:
*edit to this recipe which is different from video. Cook sweet potato mix at 400 for 30-35 mins, then add seasoned black beans and cook for another 15-20.
1. Preheat oven to 400F. Chop vegetables/sweet potatoes and drain and rinse black beans. Place chopped veggies/sweet potatoes in large bowls. Put beans in a separate bowl.
2. Mix together spices and add 2/3 of the spice mix to the veggies, stir well and add the rest of the spice mix to the beans. Add the veggies to a sheet pan and bake for approx 30-35 minutes. Remove from oven and add the black beans and bake for approx 15-20 more minutes.
3. Get the salsa and avocado ready and set aside.
4. Remove veggies and black beans from the oven and let cook before adding to meal prep containers. Add equal amounts to containers along with approx 1/4 cup salsa and 1/3 of avocado to the side. * Don't add the avocado until the day of eating since it will brown and possibly mold by the 4th or 5th day.

Chickpea and Veggie stir fry with Quinoa and hemp seed dressing
Makes 5 large meals
Chickpea stir fry:
3 cans of chickpeas, drained and rinsed
2 1/2 cups frozen peas
3 medium carrots, grated
2 tsp garlic powder
2 tsp onion powder
pinch of salt
pinch of black pepper
Veggies:
1 medium cucumber, chopped
20 grape or cherry tomatoes, chopped
Quinoa:
2 cups quinoa
4 cups water
Sauce:
1/2 cup hemp seeds
1 tbsp mustard
1 lemon, juiced
1 tbsp maple syrup
1 tbps dried dill
1 tsp garlic powder
1 tsp onion powder
pinch of salt
1/2 cup water
Directions:
1. Saute the chickpeas, peas, carrots, and spices together for approx 10 minutes on medium heat.
2. Chop the cucumber and tomatoes and set aside.
3. Prepare the quinoa and let it cook for approx 20 minutes on medium heat.
4. Blend the sauce ingredients together until smooth.
5. Put stir fry, quinoa and veggies in containers and pour over the sauce. Let cool before putting in the fridge or freezer.

Tofu, Veggies, and Wild Rice with a Peanut Ginger sauce
Makes 5 large meals
Tofu:
4 blocks of extra firm tofu, cubed
1 tbsp tamari or soy sauce
1 tbsp rice vinegar
1 tbsp maple syrup
1 tsp garlic powder
1 tsp onion powder
pinch of black pepper
Veggies:
4 cups frozen veggies of choice
Rice:
1 1/2 cup wild rice blend (or use rice of choice)
2 1/2 cups water
Sauce:
3 tbsp natural peanut butter
2 tbsp tamari or soy sauce
2" piece of ginger
2 cloves of garlic, peeled
2 tbsp rice vinegar
1 1/2 tbsp maple syrup
1/4 cup water
Directions:
1. Preheat oven to 400F. Cube tofu and mix together in a large bowl with the marinade. Place on a sheet pan and bake for approx 30 minutes. Make sure to flip tofu over half way.
2. Put veggies on a sheet pan and cook for approx 20 minutes or until cooked through.
3. Cook rice for approx. 45 minutes or until down (if you are using white or brown rice, cook according to package instructions)
4. Blend sauce ingredients together until smooth.
5. Put in containers in even amounts and pour sauce on top. Let cool before putting in the fridge or freezer.

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Derek Simnett
PO Box 413 Parksville
Parksville, BC, Canada V9P2G5

HERE ARE THINGS I USE & LOVE (CAMERA, FITNESS & KITCHEN GEAR):

WHO AM I?
I'm Derek Simnett, a Certified Nutritional Practitioner.
I love calisthenics and making good food!

#MealPrep #cooking #nutrition

[Keno_here]

I’m not vegan but I cook vegan meals and when someone tells me they want to go vegan I always recommend this channel! Following for a few years now and after diving deep into nutrition for many years for my own health reasons I know this guy is doing a great job providing nutritious, healthy, wholesome meals that are vegan 🌱

[adenodeorain]

I must confess - I am a bit of a "junk food" vegan. Seeing all these fresh ingredients and how you prepared them with such ease has inspired me. I'm going to try these for sure :)

[zbubsi]

Let me tell you how to fry tofu. I have no accountability to a six pack. So this is how you dream of cooking it. I coat it, sliced thinly, in shawarma seasoning. Then in bbq sauce and vinegar . Then I batter it in a bowl with a lid full of flour by shaking it like crazy. I get all the breading done instantly with no mess. Then I pan fry in oil on low heat. Flipping often. My tofu? It stands on its own. You can eat without adding it to some other dish. Add gravy or tartare to make it fish or chicken. But even on its own, just as fried tofu, it is good. Don’t get me started on the tiny bits. So full of flavour. You can’t imagine.

[susandrochner]

Please don't forget about making a whole food plant based casserole recipes. You are The Man For This.

[ourlife]

Love this!!! More meal prep videos for the week plz 😊👍🏻❤

[katrinamoore]

I totally go to Costco to get the big bag of carrots just for my horses 🤣 that part cracked me up!

[enomismarie]

I’ve been lacking motivation for cooking vegan meals with not so many recipes out there but I did find some online and these look really good! Thank you for including the WRITTEN recipes in the description box🙏🙏

[franchaput]

I love your meal prep recipes! Especially the sauces. I’m in Ontario so nice to see Canadian content. Can’t always find ingredients if Costco not in Canada.

[jamesarmstrong]

Just wrapped up visiting PlantedExpo here in Toronto. Hope to see you one day at an expo. Mentioned to Nimai Delgado that you, him, Brian Turner & Dr. Greger are my personal Mount Rushmore of inspiration. Great video & perfect timing as I'm going to start trying meal preps to help with my weight loss, fitness & nutrition journey. Thank you! 🌱

[ginac]

I will love all three of these meals. So healthy, flavorful and easy.

[lisakirkby]

You have me addicted to soy curls. Amazon knows to recommend them every couple of weeks. Damn. They’re so good.
How can anyone not want to be vegan watching you and Crystal with your kind and positive attitudes? You guys are awesome!! 🌱💚✌🏻

[Mo-pyot]

11:46am TU for the (Costco) meal prep for 5 days. This takes away figuring out what to cook & multiple shopping trips for me as a newbie going fresh, plant based! My husband, not a total PB convert, & I are very Excited to discover your videos & look fwd to viewing more.

[michaelflak]

your videos are amazing love the cooking and working i recently went back plant based and i feel amazing more energy when i don't feel like working out i simply watch your videos and i get so motivated love your recipes they are all so good

[daisycardona]

I ❤ that you bought real food and nothing pre-made. Love it!

[eybtfsn]

Three great options again for meal prep. I love your meal preps and meals in general because sometimes I get in a meal decision funk.

[lamar]

I'm always vegan curious trying to add more and more vegan means to my diet

[jeepj]

YOU ARE an incredible Vegan Machine!! You inspire me so much!!

[abigailmorse]

This video was super helpful! I have been feeling quite defeated with my plant based journey and tired of having to think about it. This is super helpful and i also appreciate that there isnt a lot of tofu in the day because too much upsets my stomach! Thanks for the content!!!

[Pittie_Huff]

Omg random side note, y’all’s plants in the background are fantastic. Why do plants make me so happy 😂.

Started watching your vids again to get back on track.
I’m down 12lbs ❤

[patriciathomas]

Another great, upbeat video, particularly for those of us who aren’t naturals in the kitchen. It’s easy for me to get busy, waylaid and eat unbalanced “meals.” The beauty of batching is the mix and match possibilities - not to mention that I don’t have to overthink what I have to cook at the end of a long or harried day. Thank you for all you do. You are an inspiration!