[UltraVid id=241 ]Can dinner get any more comforting than when enjoyed out of a bowl? I’d argue it can’t 😛
In these video we’ve got three vastly different nourish bowls for you to try out. I can say with confidence I love them all equally, so I can’t help you choose which to make first. But I guess it doesn’t matter, right? You’ll be making them all in the end!
[UltraVid id=167 ]Hey everyone its Caitlin and welcome to another video in this video I’m going to show you some easy recipes that would be a perfect for meal prep for the school or work week we’re going to be making some golden milk chia seed pudding for breakfast some tasty beans and rice for lunch and last but certainly not least some sheet pan fajitas for dinner with chipotle lime tofu before we get into these recipes I am legally obligated to inform you that this video is sponsored by thrive market as you guys know I team up with thrive on a monthly basis to bring you all these awesome recipe videos and if you live in the US and haven’t checked out the rice market yet what are you waiting for but you can click the link in the description of this video to get $60 worth of organic grocery credits plus a free trial plus free shipping so you know a very good deal I’m sorry guys I don’t really know what’s coming out of my mouth today I think I had too much caffeine or something but anyways let’s just get into the video so first we’re going to make some golden milk chia seed pudding this recipe is so easy and it is perfect for meal prep so to start out you’re just going to add some chia seeds to a bowl I’m using some white chia seeds because it makes the pudding look prettier TBH but you can use black ones to thrive market cells both then we’re going to add in some turmeric cinnamon ginger cardamom cayenne and black pepper you can’t taste this but it helps with the absorption of curcumin in turmeric which is healthy and they were also adding a pinch of salt then we’re going to add some plant-based milk I am using some coconut milk I got this one on 5 market and I like how it is unsweetened because I prefer to just sweeten my breakfast with fruit but on that note if you do want to make this sweeter you can also add in a few tablespoons of the maple syrup I’m also adding in some vanilla extract then you’re just going to whisk everything together until all the spices are well incorporated and you don’t get any clumps of anything then you’re going to let this sit for about 5 to 10 minutes and then just whisk it one more time because sometimes you get these really big clumps of hard chia seeds and it just helps everything to be more evenly incorporated so then you can plop this chia seed pudding into some mason jars or Tupperware for an easy breakfast and then before serving you can top it with fresh fruit like some blueberries as well as whatever else you want I used some coconut and pumpkin seeds but like I said the world is your oyster that’s not very vegan but you know do what you want with your toppings but anyways I love this breakfast it’s so warming and cozy and it keeps me full until lunch speaking of lunch we’re going to be making some instant pot rice and beans and this actually only requires five ingredients but tastes so good so first you’re going to add your dried beans to your instant pot I’m using some red kidney beans from thrive market I like buying dry beans because it’s more cost effective but you can use any beans that you want in terms of variety then we’re just going to add in some vegetable broth some rice and then some water just to top everything off and make sure there’s enough liquid in the instant pot then we’re just going to give that a good stir to make sure the rice and beans are evenly distributed throughout the liquid then we’re going to be adding in some chopped cilantro I chopped my cilantro stems for the most part because they still have flavor and are going to like sort of dissolve into this and you won’t get big bites of them and then you could save the leaves for a garnish or something else then we’re also going to add in a little bit of salsa and this combination it just makes the flavors amazing ooh and I also wanted to note that this is the vegetable broth I use I actually buy it on thrive market and it is a paste and I like it because you get 38 cups out of this container and it’s super convenient to use rather than buying those cartons of vegetable broth over and over again so just going into it set your instant pot to ceiling and then it cook this for around 25 or so minutes then afterwards you’re going to let it naturally release for 10 minutes then release the pressure and then just give everything a good stir and Europeans and rice are done this meal doesn’t look the prettiest but I promise guys the flavors in it are so good so if I was taking us on the go for meal prep I would probably serve it with some of those fresh cilantro leaves and some avocado as well and you can also add any other snacks that you want from lunch so there for dinner we’re going to making some sheet heeda’s which a poll a lime tofu I saw someone post sheet pan fajitas with chicken once and I was like oh my gosh that’s genius I need to do it so for our veggies we’re going to start out with some portobello mushrooms I’m just cleaning them with a cloth and then slicing them into big chunks and to season our portobello mushrooms we’re going to add some tamari and some chili powder just mix that all up and then add it to a greased or lined baking pan I’m using a reusable silicone mat I can link it in the description below next up we’re going to chop our onions for our fajitas so I kept them pretty big because I like how they give texture to the fajitas and for these I’m just adding some black pepper and some sea salt mix it up again and then put that on the train next to the mushrooms then we’re using some bell peppers you can use any colors you want but I used red orange and yellow for the Instagram because you know it looks prettier so then after you chop all of those up you’re going to add them to a bowl and also wanted to note that I get all of my spices from a thrive market I like to purchase organic spices because non-organic spices are often irradiated with heat which takes a nutritional value away from the spices and some cheaper spices also have fillers or other gross things in them so that’s why I buy organic but anyways here we’re using chili powder cumin cayenne and salt then you can place this on the tray and last but not least we have our tofu I pressed my tofu and then cut it into these rectangular sort of cubes I wanted them to be a little bit thicker for these fajitas so they had a nice bite to them and to season our tofu first we’re going to add the juice of one lime then we’re going to add some nutritional yeast so much Chipotle powder and some salt and just mix that up until all the tofu pieces are pretty evenly covered in this cheesy delicious Chipotle a mixture and then we’re going to plop them onto the tray with the rest of our veggies that we’re going to bake these in the oven for 30 minutes but after 15 minutes we’re going to take them out of the oven and flip the veggies and the tofu and then pop it back in the oven for another 15 minutes and this is what they look like when they come out also I didn’t include it in the video but I do want to say that this recipe makes 2 trays worth of oh geez I also toasted up some tortillas to serve with my fajitas you could also serve them with some rice on the side if you want a little bit of a heart of your meal but that is pretty much it they store really easily for meal prep and then when you’re ready you can just assemble your tacos eat however many you want and then I topped mine here with some salsa and some fresh cilantro plus some lime as well also for the record I used to work at a tex-mex restaurant and I think these behaves were better than the ones we sold and that is it for the recipe portion of this video let me know in the comments below which recipe was your favorite and which one you went to try out first also let me know if you like these meal prep style of videos and if you like me to film more like them it’s really helpful when I get your feedback because at the end of the day I do make these videos to help you guys also don’t forget to check out that awesome offer to a thrive market that I have linked in the description below I’ve personally been using fresh market for over a year and I genuinely love the website and love the company and I love how they carry all of my favorite healthy and organic brands and products so I don’t have to go to the health food store and pay like twice as much for them and I also can go grocery shopping for my non perishable items in my pajamas if this is your first video of mine that you are seeing and you like what you see here feel free to hit that little subscribe button right down there I post two new videos every single week ranging from easy vegan recipes to vlogs to meal prep to a budget-friendly recipe so we got a whole lot of things going on they’re all delicious and they’re all vegan so if that sounds interesting you know what to do other than that thank you all so much for watching I really appreciate it and I hope you have a great rest of your day whatever time of day it is for you I will see you in the next video bye.
[UltraVid id=116 ]Hey y’all so I am here to share with you guys what I have been eating well some of what I’ve been eating on my fitness journey for my bikini competition so but before we start and get into this I want to let you guys know that on our website my national sisters comm we have a giveaway we do giveaways each month and this month we are partnered with a special brand Lush Cosmetics they absolutely love this brand they also cater to vegans in a lot of ways and I absolutely love their products been using them for years and two people are going to be chosen to win a hundred dollar gift card all to Lush Cosmetics go ahead and click the link down below if you guys finish watching this video to my natural sisters com2 in turn it is free to enter okay also make sure that you guys also follow us on snapchat because we have been sending up in a little bit more since we have a little bit more time and yeah so now for the juicy stuff what have I’ve been eating okay I’m going to give you guys a lowdown on what I eat pretty much on a high day into my competition so my competition is July 30th the Lila burrata show in PC competition sticking to this diet has been it’s been a breeze but these last couple of days for some reason have been like really really challenging but I’ve been carb cycling these past three weeks so I have like a high day where I eat a bit more higher calories and higher carbs and then have a really really low day where I’m eating really low cal lower calories and lower carbs but basically my calories range right now because they tape it off since I’ve started dieting for this competition they have been tapering off slowly and so have my carbohydrates so do I recommend this diet for someone to get in shape on a daily no I don’t know to me it is not healthy this is not a Oh a like this everyday you can totally mess up your metabolism so my calories have been ranging from anywhere between 1100 in 1350 M our carbohydrates on a high day are about 95 grams to 100 grams they basically below 100 grams and in on my low days they’re about 45 grams to 50 max grams on a low day so I just one let you guys know no I will not continue to eat this way after the show I will keep you updated on how I’m doing I am looking into doing a reverse side I’ve been researching to figure out what’s going to be best for me I do not plan on going back to where I was to the way I was eating before where I was eating a ton of calories way to me for my body and way too many carbohydrates I’m not doing that but I’m also not going to continue the diet that I’m on now because it is not healthy so I’m going to find a nice medium in between and go from there and I will keep you guys updated on that as well so let’s start with breakfast okay so to start my day off I’m going to have a oatmeal tofu smoothie and I’m going to use my Vitamix blender to get the job done so I’m going to use 1/3 cup of oats about 1/3 cup of strawberries I’m going to use 1/4 of a block of firm tofu and I’m also going to add in half a cup of unsweetened vanilla cashew milk and I’m going to add about 8 to 12 ounces of water and I’m going to blend it all up for about 10 to 15 seconds and I am going to serve it in a mason jar and on top of it I like to sprinkle a bit of cinnamon that instead that this hopes to also burn fetch I don’t know I just really like taste and stir it all up and that is breakfast okay so from our post-workout meal I do just a simple protein shake using my garden alive organic a protein powder this is the vanilla flavor and I just simply mix it with water and I do this twice a day once from after my first workout and once after my second and as an on the go snack have packed a apple cinnamon rice cake here for when I needed and I eat this before my lunch so for lunch I am going to do tofu sweet potatoes and broccoli in I like to go ahead and preset the oven for my sweet potato to about 425 degrees Fahrenheit and of course I rinse my sweet potato out and I poke holes with a fork inside of the sweet potato just so to cook faster and more thoroughly and I wrap it in foil and put it in a non-stick baking sheet pan and I let this cook for about an hour and during that hour I prepare my other food so I’m going to start off with boiling some water for my frozen broccoli I’m going to add three cups here of frozen broccoli Emma let this cook while I prepare my tofu so I’m going to use extra firm tofu here and I’m going to use a knife and a cutting board to do job and I’m going to cut half the block into fours and I’m going to cut this side that I’m using it to 16 pieces and I’m going to use eight pieces for lunch I’m going to eat eight pieces for dinner so to flavor my tofu I’m going to use onion powder garlic powder ground cumin and paprika and I wait until the water warms up a bit and then I add in my seasonings and I kind of mix it up a bit and then I add in my tofu and kind of saute it and let it cook and I cook this all the way through until the water kind of runs out and tofu holds a lot of water so I try to cook it to where there’s not a lot of water in the tofu so during that time while my tofu was cooking up I strain out my broccoli and I began plating and I only eat half of the sweet potato here and I like to sprinkle on top some cinnamon because I love cinnamon and I’m also going to use some salt free chipoltle a seasoning by mrs. – and I’ll spring some on top of my tofu so that is my lunch ok now off to my afternoon snack I’m going to use my chocolate protein powder unsweetened cashew milk and organic frozen strawberries in some water so in the blender I’m going to mix two scoops of my chocolate protein for strawberries 1/2 a cup of unsweetened cashew milk and about 16 ounces of water and I’m going to blend that up for about 10 to 15 seconds in my Vitamix and I am going to drink that all up and now I’m having dinner so I’ve already precooked my tofu in my brown rice and so all I’m going to do here is cook my frozen asparagus and I’m going to cook the whole entire pack I’m going to eat the whole entire pack it’s not really a lot of calories but it looks like it and I let it cook for about six to eight minutes let it boil strain my asparagus and then i plate my food so all I’m gonna have is my 8 pieces of tofu in a half a cup of brown rice plain Jane and on top of my asparagus I like to use lime juice it’s zero calories zero sodium with mrs. Dash’s salt previous the lime seasoning and voila that is it so all someone like to add that I do drink about two gallons of water a day and I’m also taking a Fabri and I know they mentioned this earlier but it is by alpha mean and I also came across a vegan friendly VCAA powder but Lila Prada himself the guy who’s hosting the show that I’m actually going to be competing in okay so that’s the insight on my diet and it changes and it has changed constantly throughout the whole entire process and how it came about planning my diet I read a vegan muscle in bodybuilding book it’s called the vegan Muscle & Fitness guide to bodybuilding competitions in this book and I’ll show you what it looks like here on the cover has helped me out a ton and I also got tips from Danny my trainer and Carmen babysit say um also gave me tips along the way of you know what to do and what not to do as well I have been doing my diet this whole entire time and I pretty much used this book as a guide and pretty much tailored the meal plan to fit my needs and I’ve learned a ton by just doing my own diet myself so diet Liz was my little baby in this whole situation and training is pretty much Diddy so I want to give you guys the rundown on what my workout routine is during the week sunday is just simply a cardio day and we’re almost one week out from the show I’ve been cutting down on my cardio but for the most part I’ve been doing 45 minutes to an hour of cardio and I’ll try to switch it up sometimes I do Stairmaster sometimes I get on a treadmill um lately I’ve been like these past two or three weeks for like two weeks I don’t know I don’t know it’s like two and a half weeks I don’t know I’ve been going to the track so I’m going to track with Danny and I’ve been to the track requirement once it was a wake up call because I had ran track in long a long time I don’t like running but I needed to get my legs down my legs are pretty thick they’re hefty but I like my legs but for the show you know you gotta be a little slender than usual so um the track has much definitely hope that Danny and I we do Sprint’s bleachers job this job the Straits walk the curbs what I gave a car man was we pretty much sprinted the straights in job the curves I think five times around the track but there’s different different routines different workouts you can do the track and it pretty much helped get my legs down mondays are two a days I have five days out of the week where I workout twice so that’s like a cardio in a weight training day on Mondays I do cardio in legs and on Mondays I work out by myself or train by myself um and I’m pretty good with training my legs I feel confident all that stuff so I’ll do cardio you do it in the afternoon or the evening but I’ve been doing my weight training in the morning and my cardio in the evening all the days that I work out by myself that I wait trained by myself so Tuesdays I work out with Danny then the man and I do cardio in the mornings and I do back and biceps with him on Wednesdays Wednesday is another just playing cardio day it’s my choice of what I want to do for cardio Thursday is another day that I work out with Danny so I do cardio in the morning and I wait train with him in the afternoons and on Thursdays we do shoulders and we train hamstrings so we do shoulders and hams on Thursdays Fridays I train with Danny again I do cardio in the morning and we do legs together and so we hit legs Saturday I train by myself it’s another two a day and I’d like to do my weight training in the morning just to get it out of the way but if I can’t sometimes I’ll do cardio in the morning when I weight training by myself but I do chest and triceps in the morning on Saturdays and cardio in the evenings and sometimes here and there Danny will have me work on other muscle groups with him if I need the extra help like my triceps it was so hard for me to like they were being stubborn so it’s hard for me to trigger that muscle so he held me I’ll take quite a bit I’ll work out three times out of the week with Danny and he’ll give me the you know tips on what I should do for cardio or you know training certain muscles like my tries or my legs he’ll give me tips on what to do when I’m by myself so he has been such a big help to me in such a guide and such a great friend throughout this whole entire process he’s an amazing trainer and I couldn’t ask for more I’m so happy that I’ve met him how we begin our training through this room we began preparation for the show is we did heavier weights in less reps and so now that we’re getting closer I guess you call that bulking so it was bokken moon doing heavier weights less reps that was with during our poking phase and now that we’re closer to the show we have been doing lighter weights in more rifts so we’re in a cutting phase right now and he’s getting ready to cut my my cardio just so I can retain most a little bit more and yeah we’ll start depletion next week so I’ll be cutting out my water and I’ll be taking some diuretics in order to release water weight from my body so that you can see the muscle definition a bit more he said I’ll be cutting out my protein shake so my diet of course is going to change and I’ve got to be hydrated so that should help out with the tofu retaining water stuff like that if I have to increase my tofu or tempeh intake tempeh doesn’t really have a lot of water but it’s the tofu does but yes so that is my workout routine I do want to mention that I believe that you can train for show without the use of a fat burner and other supplements I’m using them because I ran into diet issues earlier on in preparation for the show and needed substance pastor in order to be competitive so if you’re doing it without subs allow yourself a generous amount of time to prepare for a show okay so if you guys have any more questions or comments please leave them down below so that I can interact with you I will be posting my last video next Friday before the show so I will see you guys then love you
[UltraVid id=45 ]if any of you are wondering why I’ve got my glasses on to remember all the facts about the nutrients I had to put them on so I could see my screen in the background they’re not for sure I promise I just can’t see very well hi guys it’s guys and welcome back to my youtube channel today I’m gonna be doing something slightly different I’m gonna be showing you how to do vegan meal prep so before I went vegan I used to body build and in my Q&A video you guys requested that I made some vegan high protein meal prep ideas for you guys what I’m going to be cooking today is full of flavor it’s got lots of protein and all the other nutrients that you need when you’re training or working out regularly [Music] I’m actually going to be starting with the main meal first because that takes longest to cook and the sweet potatoes are behind me cooking and to serve with them I’m going to be doing a nice bean chili which is full of nutrients protein and it’s really healthy so let’s get cooking that add a small amount of oil or water to a pan add one finely sliced red onion add one clove of minced garlic add one red chili finely diced I’m adding two teaspoons of cayenne pepper one teaspoon cinnamon and one teaspoon of cumin just allow this to cook for a couple of minutes before we allowed all the rest of the ingredients now as you can see I don’t want this to be your typical boring meal prep I want to get some flavor in there it’s really simple to do add 1 cubed red pepper add 3 cups of chopped tomatoes from account its smelling absolutely amazing I’m going to let that cook for a few minutes and then we’re going to add the beans and all the vital nutrients so this chili mix is being cooking for a little while now it’s time to add our beans I’ve got a mix I’ve got a cup of chickpeas which are cooked I’ve got a cup of red kidney beans black beans and sweet corn they’re all cooked and they’re so high in protein complex carbs potassium calcium they’re just really good for when we’re working out and they repair the muscles really well so you want to as much of these into your diet when training as you can just get those in just to bring out some of the flavors I’m adding a pinch of sea salt that’s basically the chili done is so simple I’ve slightly tweaked my actual chili recipe just to make it easier for you when you’re making your meal prep on the weekends ready for the week it’s got all the right all nutrients in there that we need for when we’re training so let’s get on to the next dish so as I say guys I’m doing everything a bit backwards but just to make sure that I cook this efficiently and quickly because you don’t want to be cooking for a long time on the weekend you just want to get your meals done I’m ready for the week basically so for breakfast I’m going to make a really simple porridge which you can add milk to in the mornings whenever you just warm it up in the microwave or you warm it up on a hob whatever you like but I’m gonna make sure there’s lots of flavor in there and lots of nutrients in there and it’s just really simple so grab yourself four containers I’m going to be making four of each course so it wouldn’t be porridge without the porridge oats I’ve got gluten free porridge oats and I’m just going to do a cup in each one after all breakfast is the most important meal of the day you want to start your day right and get some good complex carbs and slow-releasing carbs so that’s what these oats are perfect for check on the chili every now and then just give it a little mix it’s looking perfect I’m going to flavor the porridge with some raw cacao powder which is full of antioxidants really good for the blood and it’s a aphrodisiac whatever that is I’m joking I know what is so the idea behind the breakfast is you just add your milk almond or soya give it a stir and get it into a saucepan or in the microwave and it’ll be perfect every time I recommend adding a cup of milk to this and it’ll be perfect porridge next in I’m gonna be adding some mixed nuts I’ve got some coconut some cashew nuts some walnuts hazelnuts a bit of everything really nuts a pack full of protein really good calcium they’re just super foods in general good fats as well which is what we need when we’re training next I’m gonna be adding a tablespoon of hemp seeds great for your skin your hair also high in protein as well next I’m gonna be adding around about a tablespoon of chia seeds to each one these are literally energy food apparently ancient warriors used to have a little pouch on their belts before going into war and the user munch on a table spoon to give them energy in battle I do recommend added some dried fruit or fresh berries just bring them along separately and just mix them in before eating your breakfast make sure you have a couple of bananas with your breakfast it’s always nice setting out like this at the start of the week bananas again great sugars perfect energy food so that would be my breakfast so guys the next meal is a light lunch which can be served hot or cold I always like to have one meal that I need to warm up so for example the chili and one meal that I can eat on the go which is cool or you can warm it up as well I’m gonna be doing some quinoa which I’m going to add some amazing flavors to I’m gonna make it a lemon and herb quinoa and also serve it with some grilled piri-piri tofu but if you don’t want to use tofu or soy products I recommend serving this dish with some falafel and really to check out my falafel and flatbread video because this works really well and it’s packed full of protein and good nutrients as well but I actually have the most amazing falafel recipe in my book so make sure you pre-ordered that on Amazon it’s vegan 100 or just typing gas Oakley and you can pre-order it now it will be out very soon back to the lunch I’ve got my quinoa here I cooked it off and I’ve got four cups in total that’s a cup for each dish and quinoa is so good for repairing or building muscles because it contains all of the essential amino acids which is vital for when were building muscle or repairing muscles so we need to get this in when we’re training so first up I’ve just preheated this griddle pan behind me and when it’s hot I’m gonna start grilling tofu but first up let’s mix together our quinoa I’m going to add the juice of one lemon squeeze it through your hands so you don’t get any of the pips in as you can see I have a mix of quinoa here I’ve got the red and just the white as well I’ve just steamed this really simple to cook it only takes about 10 minutes so into my quinoa I’m just adding some mixed herbs I’ve just got a mix of thyme parsley and basil add whatever you like chives are really good as well just roughly chop it as I said this meal I recommend having it cold it’s good to have an option of a cold dish especially if you can’t get to a microwave it’s all about getting some really nice flavors into the quinoa it’s got all the nutrients in there you just need to add some nice flavors I’m also going to add a cup of chickpeas just to get some extra protein I just love chickpeas as well it makes it a bit more substantial really smells amazing you don’t have to add salt but I add a little bit of salt to bring out some flavors give that a stir around make sure everything is well incorporated and let’s get on with the grilling of the tofu I’ve just pre-marinated this tofu in some of my piri piri sauce if you want the recipe go to my skewers video that that just transforms the tofu into something really really flavorsome tofu is great source of protein and really good source of calcium as well so let’s grill these and add them to the dish the quinoa add some oil to your griddle pan if you don’t want to add oil just put them on a lined baking tray and cook them in the oven 180 degrees Celsius for about 15 to 20 minutes whilst the tofu is grilling behind me I’m just going to dish up the quinoa into the bowl and just add around a cup into each one I only like to make four of everything because after four days really you don’t really want to be eating it all the flavors would have gone and everything just doesn’t taste as good really they look really tasty the griddle might add some great flavor and just transform the bland tofu once they are done we will add them to the pots and then we will get on with the final dish they won’t be much longer around about three to four minutes on each side add two slices of tofu to each dish so I’m just adding the last at the tofu to the lunch meal and I recommend when the tofu is cool then add in some spinach but to speed things up I’m gonna add it for you guys now and spinach is literally essential to good health really I eat so much of spinach so I’m just gonna add a handful to each meal I’m also going to add some cherry tomatoes to the dish which are really high in vitamin C and just add another nice color to the dish I hope these meal prep ideas really help you out because they’re really good to make at the start of your week and feel free to sit a love them to your tastes but this is what I would generally eat I’ve had the time to Train I am going to get back into it soon I miss having a little bit of size to me so I’m adding some sliced red cabbage dark pigmented foods such as red cabbage and things like berries work to add more oxygen to the blood and are also anti-inflammatory so the chili is basically done it’s been on the stove for about 10 to 15 minutes and I’m going to get my sweet potatoes out of the oven which I’ve just baked now you can mash you can just peel them or you can just slice them up with the skin on do whatever you want with the sweet potatoes are you’d like to use sweet potatoes because they are great full of vitamin C they’re really how healthy vegetable they’re a lot better than general white potatoes but what I will say if you are training and you want to put weight on I recommend eating white potatoes over sweet potatoes but these are a lot healthier so I’m getting my 4 containers out and I’m just going to prepare these sweet potatoes I just like to chop off the end and open them up as I said you’re welcome to peel these I don’t mind the skin it actually is full of flavor and sweetness I just open it up like that and I’ve got 6 in total so I’m gonna add one and a half to each meal sweet potatoes have too many positives to mention and look at the range of colors we have already it’s just making sure that we’re eating the rainbow and getting loads of nice nutrients into our body and before I add the chili over the top of the amazing sweet potato I’ve got a little recipe for you which is really flavoursome and you can use it in loads of other dishes only making creme fraiche or sour cream which works really well with the chili and it helps cool it down slightly and it’s made from cocoon Utz which are again full of protein and really good for us in this Ninja Cup I have half a cup of soaked cashews and to it all I’m going to add is 1/2 a cup of water I may need to add a little bit more water but we’ll see how this is if you just rolled the lemon like this or will release some more of the juice and I’m going to add the juice of half a lemon because after all we want it to be like sour cream or creme fraiche we need to make it we need to get that lemon in basically to get some acidity into it just squeeze it for your hand add a pinch of salt pop your lid on and blitz it up on a high speed and there we have it is our creme fraiche done simple as that just adds a little coolness to our chili it will thicken up once you refrigerate it it’s just quite warm because it’s been in the powerful blender you need to make sure you blend it long enough so that it gets really really smooth I’ll just pop that aside and then we’ll get it on top of the chili right the Chili’s done and smelling really really nice you saw how quickly it was to make and how stress-free it is and just look at that how beautiful that looks packed full of flavor smells absolutely incredible before I add it to the containers I’m going to add some beautifully cooked broccoli which I’ve just steamed these little trees are actually full of protein believe it or not and they’re also a great source of vitamin K and iron which is essential for a vegan diet so simply get our lovely bean chili over the top of our sweet potato make sure you get a decent amount in there I try to aim for around a cup but the chili just so you know that you’re getting lots of the flavors and nutrients into it and look there’s even some left for your evening meal the day of making this lastly to the dish I’m going to add some ed-a-mommies’ round about a handful in each one these are so high in protein and they’re really flavorsome as well they’re actually soybeans so if you don’t want soy beans just leave them out add something like kale that would work perfectly as well also on top I’m going to add our little creme fraiche I recommend leaving the Chile cool down slightly before adding this I just want you to see the finished dish just for you to squeeze over a wedge of lime I recommend having some avocados in the fridge which you can just cut when you’re about to eat the meals they add some great fats and also some protein so get some avocados in with the chili as well just don’t put them in ahead of time because they’ll go dark and horrible I also like to stay hydrated of course you need lots of water when you’re training so snacking on some watermelon is great is so healthy for you as well but make sure you have big bottles of water that you can drink throughout the day so I’m just going to slice up this watermelon into some nice chunks you can slice this up smaller but I like having a big chunk to take with me wherever I am I go in and bite on it so guys there’s my meal prep done I’ve just got some sweet treats so I’ve got my salted caramel bars that I made in a previous video they’re full of fiber because they got loads of dates in there actually antioxidants because of the Ward chocolate and lots of nuts of course so I’m going to get one of these in each of these containers here and this is a nice snack or if you feel like a sweet treat that’s also healthy I recommend having one of those cherries they’re actually a really good food to eat after working out because it’s a dark fermented fruit again and they get lots of oxygen in your blood but you need after working out it helps repair your muscles so grab a little handful of each of those and get them into the bowl likewise blueberries are the same so have a few blueberries and they’re also a superfood as we all know [Music] so there it is there’s four days worth of meal prep for you guys when you’re working out and training them in the gym full of great nutrients to repair our muscles and to keep us for throughout the day it’s all gluten free it’s all healthy and yeah there’s some options for you there I’ll definitely be doing one of these videos again I didn’t think I would enjoy it as much as I did I’m actually going to go to the gym now and test out some of these meals I’m sure they all taste amazing thank you so much for watching make sure you pre-ordered my book vegan 100 on Amazon please like share comment most importantly please subscribe and if you want to be part of the notification gang hit the bow see you’re the first one to know about my new videos thank you so much for watching and enjoy working out and eating my meals [Music]