Try this 3-day Meal Prep to BOOST Energy

If you're looking for quick & easy vegan meals to add into your diet, try this 3-day meal prep! Full recipes written below.

Disclaimer: The content (the video, description, links, and comments) available on this channel is not medical advice or a treatment plan and is intended for general education and entertainment purposes only. This content is not intended to diagnose or to treat any physical health condition, and nothing contained in the content should be misconstrued as such. The content should also not be used to self-diagnose or self-treat any medical or physical condition.

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Recipes:
🥤 Berry smoothie (makes 3)
3 cups soy milk
2 cups water (or use all soy milk if you prefer)
1/2 cup white beans
3 TBL chia
3 very ripe bananas
1 1/2 cups frozen raspberries
1 1/2 cups frozen strawberries

🥗 Quinoa Salad (makes 3)
3 cups quinoa
1 1/2 cups chickpeas
1/3 cup (55g) dried apricots
1 yellow bell pepper
1 cup chopped cucumber
3-4 cups salad greens
1 handful mint
Optional add-ins: vegan feta, kalamata olives, roasted sweet potato, toasted pine nuts, etc.

🫙 Dressing:
1/3 cup veggie broth or olive oil
1 lemon, juice & zest
1/2 tsp. maple syrup
1/2 tsp. garlic powder
1/4 tsp. dried dill
1/4 tsp. black pepper
Salt to taste

🍝 Spaghetti bolognese (makes 3)
1 onion
2-3 cloves garlic
1 bell pepper
1 cup broccoli
2 3/4 cups (650ml) marinara sauce
1 cup cooked lentils
2 cups spinach
230g (about half the package) spaghetti
Optional: top with nutritional yeast and/or red pepper flakes

🍫 Chocolate pudding (makes 4)
454g silken tofu (let sit at room temp for about 20 mins. before adding melted chocolate)
Optional: up to 1/4 cup maple syrup (if you need additional sweetness)

According to Cronometer, this prep has approximately 20.6mg of iron. The recommended dietary allowance (RDA) for adult women aged 19-50 is 18mg.

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[LetsEatPlants]

ETA please also be mindful of coffee & tea consumption with meals containing iron. The polyphenols in both tea & coffee (and wine!) can inhibit iron absorption. It’s recommended to wait 30min- 1hr before or after iron-rich meals to consume these beverages. 🤗

[tamsondarland]

Thank you so very much for adding in full recipes in description box. All these meals look so delicious. I enjoy your creativity so very much. Love from Ky.

[GezButterworth]

Fabulous recipes! My teenage son is always tired I’m going to give these recipes a try. Right after I’ve subscribed to your channel, my first time visit! Thank you for sharing your recipes ❤

[davidthescottishvegan]

Fantastic tips for food prep for when you're tired ( especially if due to Iron deficiency) Maddie. Yes if we eat enough of all the foods mentioned making sure the foods with iron are eaten with a food with vitamin C iron deficiency shouldn't be a issue. Love 🥰 the video.

[LauraCastillejos]

Great ideas! The salad looks so refreshing! Thanks for the video & recipes, Maddie! 💕

[lynby]

I’ve only ever used tofu for savoury meals, such great ideas.

[MrRKWRIGHT]

Good Wednesday morning Maddie. Great video as always. Thanks for sharing. That salad looks absolutely healthy and delicious . I'm happy to report that based on your recommendations, I've met my weight loss goals for 2023!

[kimee]

My iron is low due to heavy menstrual cycle 😢😢 Thank you for sharing that information on Iron rich foods!! That Quinoa Salad looks yummy!!

[franciscachesca]

Love your meal prep content 🎉
And what a great idea to meal prep the smoothies. Why do I always forget this great life saving hacks? 😅
Love the recipes ❤ thank you so much 😊

[miriamleblond]

Your videos are so creative. Love all the ideas you come up with!❤

[NoPrivateProperty]

All of your recipes look so delicious, and your friend looks amazingly healthy. 😍

[Gratefulmomdoc]

I love bean smoothies and use half the can, my kids never notice!

[Rmayhem]

Thanks for the much needed inspiration! My iron stores are extremely low, and though a liquid supplement has helped somewhat, I want to challenge myself to improve my nutrition too.

[mjss]

Beans in smoothies for the win.

I use chickpeas for my bean of choice.

[sanctifiedbytruth]

The Vitamin C in the broccoli gets destroyed when you heat it so it would be better eating it raw. However another alternative would simply be to take a 1/4 tsp of sodium ascorbate(Vitamin C buffered salt form) with your meals. Vitamin C is water soluble so you pee out what you don’t need and it’s SO beneficial to the body for more reasons other than just aiding iron absorption; so dose several times throughout the day anyways.

[classical]

Thank you! Will totally try this!! 😊🌼🌿

[emiliejoshi]

Thanks so much for these awesome meal prep recipes! Will make them all! 😊

[BettyHorn]

Great recipes! I especially like the spaghetti. Of course, you know I like my savory dishes. Still unpacking. I think we got about 12 boxes unpacked and put away Saturday. We didn't do anything yesterday. Did you have a happy Easter? Ours was quiet, just like we like it.

[nicolerichard]

Oh wow!! This is exactly what I needed! I made quinoa salad on a weekly basis, and I never thought to adding dried apricots. Game changer! Loving your meal prep videos. I have not fully surrendered to eating plant based, but I do enjoy the plant-based recipes and I can add my own choice of proteins.

[kathleenbutler]

Great helpful video!! Ordering Amla today...thx for this tip!! Also making the bolognaise sauce.