These 2 Grain Bowls Have Over 60g Protein EACH (Perfect For Meal Prep) скачать в хорошем качестве

These 2 Grain Bowls Have Over 60g Protein EACH (Perfect For Meal Prep)

Get 40% off your first Hungryroot box PLUS get a free item of your choice in every box for life with code MERLE at https://bit.ly/3P0POGC Let’s be real—finding actually delicious high-protein vegan meals for summer is tough. So I built two grain bowls that are not only fresh and summery, but each pack over 60 grams of plant-based protein per serving. One’s Mediterranean-inspired with tofu, lemon, and herbs, and the other is a smoky BBQ bowl with homemade seitan, charred corn, and creamy sauce. Both are perfect for meal prep, super satisfying, and easy to customize based on what you’ve got in your fridge. If you’ve been struggling to hit your protein goals or just want a break from smoothies and tofu scrambles, these bowls are for you. I walk you through every ingredient, macro breakdown, and tip to get the texture just right. Whether you're training, trying to eat more balanced, or just love a good grain bowl—this one’s for you. MEDITERRANEAN bowl protein breakdown Base: ½ cup cooked quinoa – 2.5g protein ½ cup cooked lentils - 12g protein 1/2 cup cooked chickpeas – 7.5g 1/2 block (7 oz) extra-firm tofu, pressed & grilled – 35g 1/4- 1/2 cup pumpkin seeds – 10g -20 = 67 + 8 = 75g- 85g protein Veggies & Flavor: 1/2 cup cucumber, diced 1/2 cup cherry tomatoes, halved 1/4 cup red onion, thinly sliced 1 tbsp fresh parsley, chopped 1 tbsp fresh mint (optional) Salt, pepper, and sumac (to taste) Lemon-Garlic Tahini Dressing: 1.5 tbsp tahini – 3g protein 2 tbsp nutritional yeast – 5g 1 tbsp lemon juice 1 clove garlic, minced 1 tsp maple syrup 2 tbsp water to thin Salt to taste BBQ BOWL protein breakdown: Seitan - 38.8 Dressing - 4.83 Corn - 4.5g 1 cup rice medley: 5g ½ cup black beans: 8g = 61.13 Seitan: 1 (14 oz/ 396 g) yellow package firm tofu from TJs, drained 6 tablespoons nutritional yeast ¼ cup + 2 tbsp cup vegetable stock (broth) or water 2 tablespoon white miso paste 2 teaspoons onion powder 1 vegetable bouillon cube or vegan chicken bouillon cube 1 teaspoon garlic powder ½ teaspoon salt ½ teaspoon dried thyme leaves ¼ teaspoon ground sage 1 ½ cups vital wheat gluten Veggies & Add-Ins: 1/2 cup grated carrot and/or cherry tomatoes 1 green onion, sliced 1 tbsp chopped fresh parsley (or cilantro if you're into that) 1 ear charred corn pickled red onion or cabbage to garnish Vegan Ranch Dressing 1½ cup vegan mayo ¼ to ½ cup non-dairy milk any unsweetened original flavor 1½ teaspoon apple cider vinegar 3 cloves garlic crushed 1-2 chipotle peppers in adobo 1/4 cup hemp seeds – 10g ½ tablespoon dried parsley 1 teaspoon dried dill 1 teaspoon onion powder ¼ teaspoon paprika ¼ teaspoon pepper salt to taste Dressing: ½ cup nondairy milk: 4.5g Hemp seeds: 10g 14.5g / 3 = 4.83g Business email: [email protected] Join my discord:   / discord   Instagram:   / merleeshay   TikTok: https://www.tiktok.com/@merleeshay?la... Twitch:   / merle_oneal   Facebook:   / merleeshay   Twitter:   / merleeshay   My Vod channel:    / @merlestwitchvods6800   timestamps 0:00 - intro 1:24 - mediterranean bowl 6:45 - bbq bowl 6:58 - making the seitan 14:10 - remaining bbq prep