Quick and Easy Vegan Meal Preps for the Gym:

Fueling Your Workouts

Nutrition is vital when trying to stay fit and reach your fitness goals. For vegan gym-goers, finding quick and easy meal prep ideas that provide adequate nutrition can be a game-changer. This blog post will share four delicious, protein-packed vegan meal prep recipes to fuel your workouts and support muscle recovery. These recipes are convenient, time-saving and packed with essential nutrients helping to keep you energized throughout the day.

Recipe: High-Protein Quinoa Bowl

Ingredients:

• 1 cup quinoa

• 1¾ cups vegetable broth

• 1 x tablespoon olive oil

• 1 x medium onion, diced

• 2 x cloves of garlic, minced

• 1 x red bell pepper, diced

• 1 cup broccoli florets

• 1 cup chickpeas, drained and rinsed

• 1 x tablespoon tamari or soy sauce

• 1 x teaspoon paprika

• ½ teaspoon cumin

• Salt and pepper to taste

• Fresh cilantro (optional, for garnish)

Instructions:

1. Rinse the quinoa thoroughly and drain.

2. In a saucepan, bring the vegetable broth to a boil. Add quinoa, cover, and simmer for 15-20 minutes until the liquid is absorbed.

3. Heat olive oil in a large skillet over medium heat. Add the diced onion and minced garlic and sauté until translucent.

4. Add the bell pepper, broccoli, and chickpeas to the skillet. Cook for 5-7 minutes until the vegetables are tender.

5. Stir in tamari or Soy sauce, paprika, cumin, salt, and pepper. Cook for an additional 2 minutes.

6. Divide the cooked quinoa into meal prep containers and add the vegetable mixture.

7. Garnish with fresh cilantro, if desired.

8. Store in the refrigerator for up to 4-5 days.
   

Recipe: Chickpea Salad Wraps

Ingredients:

• 1 x can chickpeas, drained and rinsed

• 2 x tablespoons vegan mayonnaise

• 1 x tablespoon Dijon mustard

• 2 x tablespoons lemon juice

• 2 x tablespoons chopped fresh parsley

• Salt and pepper to taste

• Whole grain wraps

• Lettuce leaves

• Sliced cucumber

• Sliced tomato

• Avocado slices

Instructions:

1. In a bowl, mash the chickpeas using a fork or potato masher until they reach a chunky consistency.

2. Add vegan mayonnaise, Dijon mustard, lemon juice, chopped parsley, salt, and pepper to the mashed chickpeas. Mix well.

3. Lay out the whole grain wraps and divide the chickpea salad mixture evenly among them.

4. Top each wrap with lettuce leaves, sliced cucumber, tomato, and avocado.

5. Roll up the wraps tightly, tucking in the sides to secure the filling.

6. Cut the wraps in half and place them in meal prep containers.

7. Store in the refrigerator for up to 3-4 days.

Recipe: Lentil and Vegetable Stir-Fry

Ingredients:

• 1 cup red lentils, cooked

• 1 x tablespoon sesame oil

• 1 x medium onion, thinly sliced

• 2 x carrots, julienned

• 1 x red bell pepper, thinly sliced

• 1 x zucchini, thinly sliced

• 2 cups broccoli florets

• 3 x tablespoons low-sodium soy sauce

• 2 x tablespoons maple syrup

• 2 x tablespoons rice vinegar

• 1 x teaspoon ginger paste

• Sesame seeds (optional, for garnish)

• Green onions, sliced (optional, for garnish)

Instructions:

1. Heat sesame oil in a large skillet or wok over medium heat.

2. Add onion and sauté until softened.

3. Add carrots, bell pepper, zucchini, and broccoli to the skillet. Stir-fry for 5-7 minutes until the vegetables are crisp-tender.

4. Whisk together In a small bowl, soy sauce, maple syrup, rice vinegar, and ginger paste.

5. Add the cooked lentils and the sauce mixture to the skillet. Stir-fry for an additional 2-3 minutes until well combined.

6. Sprinkle with sesame seeds and green onions, if desired.

7. Divide the stir-fry into meal prep containers.

8. Store in the refrigerator for up to 4-5 days.

Recipe: Vegan Protein Power Bowl

Ingredients:

• 1 cup cooked quinoa

• 1 cup roasted sweet potatoes, cubed

• 1 cup cooked black beans, drained and rinsed

• 1 cup steamed kale or spinach

• 1 x avocado, sliced

• 2 x tablespoons tahini

• Juice of 1 lemon

• 2 x tablespoons water

• Salt and pepper to taste

Instructions:

1. Combine cooked quinoa, roasted sweet potatoes, black beans, and steamed kale or spinach In a bowl.

2. Whisk together tahini, lemon juice, water, salt, and pepper until smooth In a separate small bowl,

3. Drizzle the tahini dressing over the quinoa mixture and toss to combine.

4. Divide the power bowl into meal prep containers and top each with avocado slices.

5. Store in the refrigerator for up to 3-4 days.

Eating a vegan diet doesn't mean you compromise on taste or nutrition, especially when fueling your workouts. With these quick and easy vegan meal prep recipes, you can ensure you're getting the necessary protein and nutrients to support your gym sessions. Planning and preparing your meals in advance will help you save time and stay on track with your fitness goals. Enjoy these delicious meals and reap the benefits of nourishing your body with plant-based goodness!