5-day

VEGAN
meal
prep

recipes by The Green Loot

Lunch:
Soy Sauce Tofu Broccoli Stir Fry and Brown
Rice
Click here for the recipe.

Smoothie:
Blueberry Oat Smoothie

Ingredients:
3/4 cup Blueberries
1 cup oat milk
2 tbsp oats
1 tsp chia seeds
2 tsp fresh lemon juice
2 tsp agave syrup
[ DAY 2 ]
 [ DAY 2 ]
Breakfast:
Blueberries, apple slices,
Chocolate-Oat Protein bites
Ingredients: Lunch:
100g Oat flour Hummus-Black Bean Wraps
2 tsp Cocoa powder Ingredients: (for 1 wrap)
Chocolate chips (to taste) 1 high-protein tortilla wrap
4 tbsp oat milk 2 tbsp hummus (I used a
1/2 ripe banana OR 1,5 spicy variety)
tbsp nut butter 2-3 tbsp black beans
1,5 tbsp agave syrup onion (to taste)
2 tsp Cocoa Powder for jalapeno (to taste)
rolling (optional) 3 cherry tomatoes (sliced)
Method: salt, pepper (to taste)
Combine all ingredients in a Method:
bowl. Place the ingredients on the
Make small, bite-sized balls tortilla wrap, fold gently and
and roll into cocoa powder. cut in half.
Put in the fridge for 2 hours.

Smoothie:
Kiwi Spinach Smoothie
Click here for the recipe.
For a higher protein variety, add 2 tsp of
sesame seed + 1 tsp chia seeds.
[ DAY 3 ]
 [ DAY 3 ]
Breakfast: Lunch:
Grapes, Raspberries, Coconut- “Grilled” Tofu, Brown Rice
Almond Protein Bites with Green Peas and
Ingredients: Spinach
1/2 cup oat flour Ingredients:
1/2 cup coconut flour 1 block firm Tofu
10 tbsp coconut milk 1 tbsp oil
1/3 cup blenched almonds 2 tsp spice blend (your
3 tbsp agave syrup favorite)
shredded coconut for rolling 1 tsp liquid smoke
salt, pepper (to taste)
Method: 1 cup cooked Brown
Combine all ingredients in a bowl.
Rice
Make small, bite-sized balls, then roll
3 tbsp Green Peas
in shredded coconut.
Baby Spinach
Put in the fridge for 2 hours.
Method:
Combine the oil, spice
Smoothie: blend, liquid smoke and
Cherry-Oat Smoothie other ingredients of your
Ingredients: choice in a bowl.
1/2 cup cherries
1 cup oat milk Add the sliced tofu, put on
the lid and shake until the
1,5 tbsp oats
tofu is covered with the oil
1 tsp sesame or chia and spices.
seeds This way the tofu will get
1 tsp fresh lemon juice “marinated”.
2 tsp agave syrup Fry in a pan on both sides.
Method: Cook the brown rice with
the green peas, then add
Put all ingredients in a
the baby spinach.
blender.
Blend until smooth.
[ DAY 4 ]
 [ DAY 4 ]
Breakfast: Lunch:
Strawberries, Cantaloupe, Mexican Salad with Tortilla
Apple-Oat Protein Bites Wraps and Hummus
Ingredients: Ingredients:
7 tbsp oat flour 3 tbsp Black beans
1 big shredded apple 3 tbsp Corn
3 tsp coconut flour 3 Cherry Tomatoes
2 tsp agave syrup 1/2 Avocado
2 pinch cinnamon Jalapeno slices (to
1/2 ripe banana (see if it’s needed) taste)
chopped walnuts (to taste) 2 tbsp Spicy Hummus
Method: high-protein Tortilla
Combine all ingredients in a bowl. Wrap pieces
Make small, bite-sized balls. salt, pepper (to taste)
Place in the fridge for 2 hours.

Smoothie:
Strawberry-Chia Smoothie
Ingredients:
1 1/3 cup fresh strawberries
1/2 cup oat milk
3 tsp chia seeds
1 tsp fresh lemon juice
2 tsp agave syrup
Method:
Put all ingredients in a blender. Blend until smooth.
[ DAY 5 ]
 [ DAY 5 ]
Breakfast:
Grapes, Peaches, Mixed Nuts, Dark Chocolate
Lunch:
Mediterranean Quinoa Salad
Ingredients:
1 cup cooked Quinoa
3 tbsp Chickpeas
handful of Baby Spinach
4 Cherry Tomatoes (sliced)
Black&Green Olives (to taste)
1 tsp Olive Oil
1/2 tsp Balsamic Vinegar
1/2 tsp Dried Basil
salt, pepper
Method:
Combine all ingredients in a bowl.
Smoothie:
Blackberry-Oat Smoothie
Ingredients:
3/4 cup Blackberries
1 cup Oat Milk
2 tbsp Oats
1 tsp fresh Lemon Juice
2 tsp Agave Syrup
Method:
Put all ingredients in a blender. Blend until smooth.