Easy 3-Day Vegetarian Meal Prep
FitMenCook
My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.
Breakfast - Chocolate Oats
Prep Time
Cook Time
Total Time
Ingredients
Ingredients for 1 serving
- 1/2 cup dry oats (instant or quick cooking)
- 1 tablespoon cacao powder (or dark chocolate powder)
- 1 cup almond milk (or other plant based milk)
- 2 teaspoons agave
- Topping
- 1 tablespoon sliced almonds
- 1/4 cup raw blueberries
- 1 mini banana (or half of a large banana)
Steps
- Add all the ingredients (except the agave and toppings) to a microwaveable safe bowl and heat in the microwave for about 1 minute. After heating stir in the agave and ensure that all is mixed well. Add the toppings if desired.
- Alternatively, add all the ingredients (except the agave and toppings) to a bowl or jar with a lid. Place in the fridge over night – enjoy in the morning as a grab and go!
- Enjoy with a banana (or your favorite fruit).
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Calories
408
Protein
12g
Fat
13g
Carbs
70g
Sodium
Fiber
13g
Sugar
27g
Snack - Guacamole, Rice Cakes & Egg
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Ingredients
Ingredients for 3 servings
- Guacamole
- 3 medium ripe avocados
- 1/2 cup diced onion
- 1/3 cup fresh cilantro, finely chopped
- 1 teaspoon cumin
- 1 tablespoon The Fit Cook Everyday Blend
- fresh lime juice to taste
- sea salt & pepper to taste
- 3 brown rice cakes
- 3 navel oranges
- 2 stalks celery
- 3 boiled eggs (OPTIONAL)
Steps
In a large bowl, use a fork to mash up the avocado flesh. Add the remaining for the guacamole and mix well. Season to taste with sea salt & pepper.
ANTI-BROWNING HACK: divide the guacamole into 3 separate servings in air tight containers. On top of each serving add a tablespoon of FRESH diced onion on top of the guacamole.
Enjoy the guacamole with brown rice cakes, an orange, celery and a boiled egg if desired. You can mash up the boiled egg and add it to the guacamole.
Calories
429
Protein
11g
Fat
28g
Carbs
44g
Sodium
Fiber
14g
Sugar
14g
TexMex Kale & Sweet Potato Bowl
Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Ingredients
Ingredients for 3 servings
- 1/2 cup uncooked farro
- Sweet Potato
- 400g sweet potato, peeled and cubed
- 1 tablespoon olive oil (or avocado oil)
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon cumin
- 2 teaspoons chili powder (OR smoked paprika)
- 1 tablespoon garlic, minced
- 1 tablespoon olive oil (or avocado oil)
- 1 tablespoon garlic, fresh
- 1/2 cup onion, diced
- 1 cup frozen corn
- spray avocado oil
- 6 cups raw kale, chopped
- juice from 1 lemon
- 2/3 cup black beans, drained
- 6 tablespoons feta (2 per serving)
- Garnish
- favorite vinaigrette (OR fresh avocado or guacamole)
- fresh avocado or guacamole
Steps
- Cook farro according to the instructions given and instead of using veggie broth, use water.
- Set oven to 400F.
- Add sweet potato chunks to a baking sheet lined with parchment paper. Add the spices and oil for the sweet potato and mix well. Then bake in the oven for 20 – 25 minutes, or until soft and the edges slightly burned.
- Set a skillet on medium high heat. Once hot, add oil, garlic and onion and a pinch of sea salt. Caramelize for 2 – 3 minutes, then add frozen corn and mix together for 2 to 3 minutes, then set it aside.
- Increase heat to HIGH, then spray with avocado oil. Add the kale and then squeeze in the lemon juice. Stir and cover the skillet with a lid for 1 -2 minutes to help wilt the kale. Then remove the kale from the heat and bring everything together.
- In a large bowl, toss the kale with farro, the corn mix and black beans. Top with feta and enjoy with leftover guacamole or your favorite vinaigrette.
Calories
441
Protein
17g
Fat
14g
Carbs
70g
Sodium
Fiber
13g
Sugar
13g
Veggie Stir-fry
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Ingredients
Ingredients for 3 servings
- 3 oz brown rice noodles
- 1 red bell pepper, chopped into squares
- 1 yellow bell pepper, chopped into squares
- 1 tablespoon avocado oil
- 1 tablespoon garlic, fresh
- 2 green onion, finely chopped
- 1 tablespoon fresh ginger
- 2 cups sugar snap peas
- 1 cup frozen edamame
- 5 tablespoons gluten-free teriyaki sauce
- 1 tablespoon sesame oil (OPTIONAL)
- Garnish
- black sesame seeds
- low sodium soy sauce
Steps
- Cook brown rice noodles according to the instructions given. Drain and set aside
- Set a skillet on HIGH heat. Once hot, spray with avocado oil then add bell peppers. Allow them to rest in the skillet for 1 minute to blister and sear. Then begin stirring the skillet. Cook for another 2 minutes, then remove from the skillet.
- Let the skillet cool down to medium high heat. Once cooler add oil, garlic, green onion and ginger. Flavor the oil for 1 – 2 minutes, then add sugar snap peas. Cook for 3 to 4 minutes.
- Then fold in edamame and continue to cook for 1 minute. Fold in the noodles then remove from the skillet from the heat. Pour in the teriyaki sauce and sesame oil and fold everything together.
- Garnish and enjoy!
Calories
338
Protein
11g
Fat
13g
Carbs
45g
Sodium
Fiber
8g
Sugar
13g