VEGAN Grocery Haul & 7-Day Meal Plan for 100g Protein Per Day at Trader Joe's

Code: MERLE UTM link: https://humehealth.com//discount/MERL... VIDEO GROCERY HAUL (1 week’s worth groceries 100+g protein, whole foods) Seasonal food guide: https://www.seasonalfoodguide.org/sou... STARCH: Brown rice Sweet potatoes/ squash (4) Bread Oats PROTEIN: TJ’s high protein tofu Tofu (½ to 1 pack tofu (5) Nutritional yeast Tempeh Hemp seed hearts Kidney Beans (1 can) Grean northern beans (1 can) Chickpeas (3 cans) you only need 1 or 2 for a week Beans (½ cup per day) Soy milk -higher protein count, less glyphosates) Peanut butter PRODUCE: Avocados (3) Lemon (2) - you only need 1 Garlic (2) - the better to roast you with my dear Onions (2) Broccoli (1) Kale (1) Mushrooms (1 tub) Peppers (2) Brussels sprouts (1 bag) or 1 lb) Blueberries (frozen) Apple (2) Bananas (4-6) Citrus (oranges/ clementines) FROZEN: TJ’s Beefless bulgogi MEALS: Breakfasts: Overnight Oats Sautee: 1 medium apple, diced 1 teaspoon ground cinnamon 1 tablespoon pure maple syrup, or sugar-free maple syrup 1 tablespoon lemon juice Sea salt For the oats: ½ cup oats ½ - ¾ cup soy milk ½ tsp vanilla extract 1 tbsp chia seeds (optional) Smoothies: 1 cup soy milk ¾ cup Frozen berries 1 tbsp Peanut butter 1 Banana 1 handful kale 1-2 clementine Protein powder (optional) or sub with 3 tbsp hemp seeds or ½ block tofu Avo Toast Sourdough bread (toasted) Handful cherry tomatoes (halved) Avo mash: 1 Avocado 1 tbsp apple cider vinegar 2 tbsp Nutritional yeast 3 tbsp Hemp seed hearts Pinch of salt Black pepper to taste Red pepper flakes 1 tsp Garlic powder LUNCHES : TLT (but it's toast) Sourdough bread ½ package tempeh Handful cherry tomatoes, halved Kale (optional) - i forgot to use mine in the video whoopsie Tempeh “bacon marinade” ¼ cup low sodium soy sauce 1-2 tbsp sriracha 1 tsp garlic powder 1 tsp onion powder 2 tbsp maple syrup Avo mash: 1 Avocado 1 tbsp apple cider vinegar 2 tbsp Nutritional yeast 3 tbsp Hemp seed hearts Pinch of salt Black pepper to taste Red pepper flakes 1 tsp Garlic powder nice with a clementine on the side Grain bowl ½ cup brown rice ½ Avocado (w red pepper flakes, salt, pepper, pinch nooch) Roasted brussels sprouts (olive oil, salt, pepper, garlic powder) (425ºF for 20-25 min) Kale chopped & massaged with olive oil, apple cider vinegar, soy sauce ½ cup beans/ chickpeas Roasted Sweet potato/ squash (425ºF for 20-25 min) Nooch “dressing” ¼ cup water or plant based milk heated up Pinch salt 2 tbsp nooch pepper DINNER: Pasta With Lemon Cream Sauce 1 package Pasta (gf or not) 1 cup roasted broccoli (olive oil, salt, pepper, garlic powder) roast at 400ºF for 20 min Tofu lemon cream sauce - blend together: 1 package high protein tofu ½ - 1 lemon, juiced (depending on your preference 1 cup Nooch 3 garlic cloves (or roasted garlic) 1-2 tsp salt ½ -1 cup salty pasta water 1-2 tbsp miso (optional) Beefless Bulgogi with Soba Noodles & sweet sour broth 1 package beefless bulgogi 1 pack soba noodles (cooked and rinsed in cold water) Broth ¾ cup vegetable stock heated up to a boil and then removed from heat 1-2 tbsp miso paste (red or white) or sub with 1-2 tbsp with soy sauce 1-2 tbsp apple cider vinegar 2 tbsp nooch 1 tps garlic powder or 1 clove minced garlic (or roasted garlic) Harissa Beans: Recipe here: https://www.sweetgreensvegan.com/reci... Snacks: Bananas with peanut butter, orange/ citrus Dessert: Baked pb & chocolate bananas air fry at 400ºF for 10 min I try to aim to get at least 2 uses out of each ingredient, particularly fresh produce so they don’t go bad, 2 meals - for example apple: overnight oats & salad Clementines: snack and salad Spinach: smoothie & pasta Kale: grain bowl & TLT Brussels sprouts: grain bowl & salad Time Stamps: 0:00 - Intro 1:29 - grocery shopping 2:44 - Going Through Our Groceries 9:25 - Add-Ons 10:14 - Hume 11:54 - 1 Week Meal Plan / Recipes 20:55 - Outro