Planning and preparing a 4 day high protein vegan meals for you and/or the family could not be simpler than the Avant-Garde Vegan.
Here's the deal:
- Full nutrition plan covering all of your nutrient requirements
- Cheaper than a meat plan
- 4 days of meals created in 30/60 minutes saving you a lot of time and thought
- Easy, simple, quick, tasty, save time, apply time to other tasks
- Train others to make the meals
Watch the Video
Preparation
16 Containers per person. I use glass containers but they can be expensive. Shop around and look for sales.
It is so worthwhile to get this idea organised as it will save you so much time. In just one year you could save an average of 5 hours a week with advanced meal prep. That's 260 hrs a year or at an average of 10 hours a day, that is 26 days or nearly a whole month a year! What could you do with an extra month?
| PREP 1 | Dinner | Fry the below ingredients |
| 4 mid | Red/Kumar | Wash and clean. Bake in oven with skins on |
| 2 Tbs | Olive Oil | or water |
| 1 | Red onion | fine sliced |
| 1 clove | Garlic | mince |
| 1 | Red Chilli | finely diced (or not if you don't like hot) |
| 2 tsp | Cayenne Pepper | |
| 1 tsp | Cinnamon | |
| 1 tsp | Ground Cumin | |
| Allow all the above ingredients to cook for a few minutes | ||
| 1 | Red Pepper | cubed |
| 3 cups | Tomatoes | chopped |
| Allow to cook for a few minutes | ||
| 1 cup | Chickpeas | cooked (soaked) |
| 1 cup | Red Kidney Beans | cooked (soaked) |
| 1 cup | Black Beans | cooked (soaked) |
| 1 cup | Sweet Corn | (soaked) |
| pinch | Salt | Sea/Himalayan Salt |
| Allow to cook | ||
| PREP 2 | Breakfasts | |
| 1/2 cup | Oats | Organic whole grain oats |
| 2 tsp | Cacao | Raw/organic |
| 2 tbs | Mixed Nuts | Anything in the nuts and coconut variety (1 only brazil nut) |
| 1 tbs | Hemp Seed | |
| 1 tbs | Chia Seeds | |
| optional | dried fruit / berries (add on day on cooking) | |
| cook with 1/2 water | ||
| favour with 1/2 cup milk or almond milk (unsweetened) | ||
| 1 | Banana | Organic and make sure it is ripe |
| PREP 3 | ||
| 1 | Broccoli | Head (steam in prep) |
| 4 cups | Quinoa | Cooked |
| 1 | lemon | |
| 8 slices | Tofu | Marinate with peri peri sauce and fry separately (or use falafel) |
| two handfuls | fresh mixed herbs | |
| 1 cup | Chickpeas | cooked (soaked) |
| pinch | Salt | Sea/Himalayan Salt |
| 4 handfuls | Spinach | |
| 8 | Cherry Tomatoes | |
| 2 handfuls | Red Cabbage | fine slice |
| PREP 4 | ||
| 1 cup | Cashew Nuts | |
| 1 cup | Water | |
| .5 | Lemon |
Gaz is an amazing cook and he has certainly sorted the next 4 days of meals.
Visit his site for more ideas and buy his book:
Shopping List
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| Qty/Psn | Size | No of People | Qty Rqd | Item | |
| VEGGIES | |||||
| 4 | Med | Kumar | |||
| 1 | Head | Broccoli | |||
| 1 | Red Onion | ||||
| 1 | clove | Garlic | |||
| 1 | Red Chilli | ||||
| 1 | Red Pepper | ||||
| .5 | Kg | Tomatoes | |||
| 8 | Cherry Tomatoes | ||||
| 2 | Lemons | ||||
| 1 | 200 gms | Spinach | |||
| .25 | Red Cabbage | ||||
| 4 | Bananas | ||||
| LEGUMES/GRAINS | |||||
| 1 | 400 gms | Chickpeas | |||
| 1 | 200 gms | Red Kidney Beans | |||
| 1 | 200 gms | Black Beans | |||
| 1 | 200 gms | SweetCorn | |||
| 1 | 160 gms | Oats (whole and not the microwave variety) | |||
| HERBS/SPICES | |||||
| Cayenne Pepper | |||||
| Ground Cinnamon | |||||
| Ground Cumin | |||||
| Mixed Herbs | |||||
| Cacao (Raw) | |||||
| NUTS | |||||
| 1 | 120 gms | Mixed Nuts | |||
| 4 | 1/day | Brazil Nuts | |||
| Coconut (grated/sliced) | |||||
| 40 gms | Hemp Seed | ||||
| 100 gms | Chia Seeds | ||||
| 200 gms | Quinoa | ||||
| 200 gms | Cashew Nuts (for the salsa) | ||||
| SPECIAL | |||||
| 8 | slices | Tofu | |||
| Peri Peri sauce (to marinate the tofu) | |||||