Welcome to my yearly Plant Based Challenge!! In this video I show you how we do the meal prep and how to put together the meals during the week 🙂 The challenge starts January 8 with a meal prep the day before. I will be doing it live with you on Instagram but feel free to do it whenever you want. Hope you want to join! see links down below for more info
Subscribe to my app, Fivesec Health, to access the meal plan: https://fivesechealth.page.link/app
Read more about the challenge: https://fivesechealth.com/pbc2024
Follow and share your re-creations from the challenge on Instagram: https://www.instagram.com/fivesechealth/
Btw, I wrote out the meal prep ingredients in this description further down 👇🏽
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RECIPES FOR THE MEAL PREP
Curried Chopped Salad
For the quinoa
1/2 cup quinoa, dry
For the salad
1 x 15 oz can chickpeas
1/2 red bell pepper
2 medium carrots
1 cup red cabbage
2 scallions
1/2 cup fresh cilantro
2 handful fresh kale
Curry & Tahini Dressing
For the curry dressing
1 garlic cloves
3 tbsp peanut butter, unsweetened
1 tbsp lime juice
1 tbsp tamari sauce
1/2 tbsp maple syrup
1 1/2 tsp curry powder
For the tahini dressing
3 tbsp tahini, unsweetened
1 1/2 tbsp lemon juice
1 tbsp maple syrup
Miso Marinated Tofu
For the marinade
1 garlic cloves
2 tbsp white miso paste
1 1/2 tbsp rice vinegar
1 tbsp sesame oil
1 tbsp maple syrup
1/2 tbsp tamari sauce
For the tofu
7 oz tofu, firm
Creamy Cashew Pudding
For the mylk
1/2 cup cashew nuts, raw
2 cup water
4 medjool dates
1/2 tsp cardamom, ground
1/4 tsp cinnamon, ground
For the pudding
1/2 cup rolled oats
2 tbsp chia seeds
Oat Bliss Bars
For the topping
2 oz dark vegan chocolate
For the bars
1 cup medjool dates
4 tbsp peanut butter, unsweetened
1/4 tsp salt
1 1/2 cup rolled oats
1 cup almonds, raw
CHAPTERS
0:00 INTRO
1:25 PREP 1: Curried Chopped Salad
2:12 PREP 2: Curry & Tahini Dressing
2:36 PREP 3: Miso Marinated Tofu
3:06 PREP 4: Creamy Cashew Pudding
3:37 PREP 5: Oat Bliss Bars
4:31 DAY 1
6:29 DAY 2
7:55 DAY 3
9:15 DAY 4
In this video we are going to meal prep for the week but not any week because every year I host a plist challenge in January and this year’s challenge is finally here so I put together a 4day meal plan plus a meal prep which you can
Find in my app and in my app you can also change for how many people you are cooking for and create a shopping list accordingly if you want to do the challenge together with the community the challenge starts on January 8th with a meal prep on Sunday the day before but
Of course you can do this challenge whenever you want in your own time and since it is vagary there is a discount on the yearly plan in the app with an additional 25% off but if you prefer to just try out the app first you can
Choose the monthly plan and that way you get a 7-Day free trial which basically means that you can do this challenge for free so go ahead and sign up to the app you will find the link down below for more information about the challenge visit fic health.com PBC 2024 so starting with the
Meal prep we’re going to prep a few things not everything because I don’t believe in prepping everything but this will make your week so much less stressful and it will save you lots and lots of time so when you’ve got your groceries we are going to start and prep the curried chopped
Salad so the beautiful thing about this salad is that you can you can switch out the veggies to the ones that you like uh it worked with pretty much anyone because the dressing is going to make everything pop but I’m using a red bell pepper carrot some red cabbage and also
Some raw kale cilantro and scallion for protein I’m using cheekpiece you can also use lentils or tofu and I’ve also boiled some quinoa and then I’m just layering everything into a jar and important to put the cheekpiece in the bottom because they can be quite wet and you don’t want
The wet ingredients at the top so try and put a kale on top the dressings you can’t go a week without dressings especially when you’re having salads so these both have a nut butter and Seed butter as a base peanut butter and Tahini making them Super Rich
Creamy and just delicious and if you like Curry you are going to love the curry one but if you don’t like Curry you can simply just leave out the curry powder miso marinated tofu my favorite using misu as a base with some other ingredients like sesame oil Tamar and
Garlic lots of garlic just stir everything up in a container or a jar like I’m doing and Cube the tofu I’m using 200 g of tofu to this one um you can also use Tempe if you like that better and give it a shake then you just
Place it in the fridge until you’re about to cook it later this week creamy cashew pudding you guessed it cash nuts is the base in this one plus some dates for sweetness and some spices and water and we’re going to make a cashew milk my absolute favorite milk you can have this
In coffee as well it’s delicious I promise and so now we’re going to make the Ping which is some Rollo chia seeds and then just pour the goodness in there and give it a stir place it in the fridge until breakfast out Bliss bar so this is our
Snack for the week I’m using dates as a base and you can quick boil them for like 5 minutes and then drain before if they are dry to easier MH them up I’m also adding some chopped almonds oats some peanut butter and a pinch of salt giving this a stir until it’s formable
And I love this recipe because the only thing you need is a bowl and a parment paper to press the dough out into a rectangle and this is optional but I like dle some vegan dark chocolate over because it gives a nice like crisp or crunch um to the bars and I’ll little
Treat in the Week For breakfast on day one I have the creamy cashew putting so I have two servings in my container that’s why it’s so big and I also added some blueberries yesterday before I want to bend I’m also topping with some peanut butter some banana and my favorite topping hemp seeds or hemp hearts and
This is so good guys from promise me you try this one it’s like a dessert and it will keep you full until lunch for lunch this day I’m having the cured chopped salad and of course the curry dressing bring out a big bone because this is a
Big salad because we are going to nourish and also add a dressing and stir it around until the kale is like slightly massaged if you don’t like raw kale I think you might like raw kale when eating this salad for a snack I’m having the out bliss bars um usually I’m
Having two or three today I’m having two for dinner I’m making the Miso roast bowl with the tofu that we prepared so I’m roasting some broccoli and carrots with a dle off oil then I’m also adding the prepped miso marinated tofu onto the tray and save the dressing important
Save the dressing because we’re going to make a marinade which I’m doing right now so just add uh 2 tbsp of tahini give it a stir until you get a thick paste like this then you add some water give it a stir again until you reach um consistency quite like that so the
Recipe actually calls for FOH the grain but I couldn’t find any today so I’m using rice and also the roasted veggies plus some cucumber cilantro and the precious dressing and some sesame Seed Lunch is the second prepped Curry chopped salad again I don’t mind I’m super excited to eat this again I actually had three of these bars spread out during the day for dinner we’re going to make a super Hardy chili a bean chili so I’m starting off with chopping the mushroom muss and celery
I’m following the recipe from my app from the meal plan PL base challenge if youve missed I’ll leave a link down below so that you can check out the app a great thing about this recipe is that you can add in leftover veggies you have in your fridge like potatoes um broccoli
Peas cabbage even uh it will taste amazing anyways because the spices are everything you can also switch out the beans you can add in any legume that you have I’ve also added some temper on and it was super yummy so we’re just going to let this simmer until it turns out
Into this gorgeous bean chili um adding some vegan sour cream some avocado chilies black pepper and of course some cilantro this is a perfect meal to have in the week because it’s great to make a big batch of it and then it’s super easy to just like reheat during the week and
Have it as a left door this morning we are making a very quick breakfast so the only thing you need to do is spread some hummus lettuce I like aruga in this one some cucumber avocado bell pepper and just roll it up into a burrito and
You’re all set this one is perfect to have on the Go tonight’s dinner only require a few simple ingredients it is a warm lentil salad so we’re going to chop up some sweet potato red onion and add some canned lentils together with some spices and a drizzle of oil if you haven’t tried roasted lentils you are going to
Have your mind blown because they came out so crispy and they are perfect on top of a salad so now all you have to do is roast them on 200° for about 30 minutes you can also have this with rock Kil but I sauté some kale because I
Really like when the kale is hot in this bowl adding the dressing that we already prepped and lastly the crunchy lentils this right here is a proof of that something so simple and quick and taste amazing so the last breakfast of this week is a sunshine Smoothie if it’s cold where live now and you’re freezing don’t worry you can make this with nonfrozen bananas and it will turn out just as delicious but you know me I I really love my nice creams I like it thick so Yeah so if you’re doing this plant-based challenge I want you to know that I’m super proud of you and I hope you feel nourished energized if youve done the plant-based challenge or this meal plan I really hope that you got some on plant-based inspiration and yeah I’ll see you in the next video