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Switching to a plant-based diet can feel overwhelming—Where do I get protein? How do I meal prep? Is it expensive? Spoiler: It’s easier (and cheaper!) than you think. Whether you’re going vegan for health, ethics, or energy, this guide covers easy vegan meal prep, plant-based protein sources, and smoothie recipes for energy to fuel your journey. Grab your grocery list—let’s dive in!

Section 1: Why Go Plant-Based? (And Where to Get Protein!)

Science-Backed Benefits:

• Boosts energy and reduces inflammation.
• Lowers risk of heart disease and diabetes.
• Supports weight management with fiber-rich meals.

Top Plant-Based Protein Sources:

1. Lentils: 18g protein per cup (add to soups, salads).
2. Tofu/Tempeh: 10-20g per serving (marinate for stir-fries).
3. Chickpeas: 15g per cup (roast for snacks, blend into hummus).
4. Orgain Protein Powder: 21g protein per scoop (perfect for smoothies).
   •  Orgain Organic Plant Protein (vanilla flavor).

Pro Tip: Pair grains + legumes (e.g., rice + beans) for complete amino acids.

Section 2: 7-Day Plant-Based Meal Plan (Beginner-Friendly!)

Day 1

• Breakfast: Peanut Butter Banana Smoothie (Orgain protein powder, almond milk, spinach).
• Lunch: Lentil & quinoa salad with lemon-tahini dressing.
• Snack: Apple slices with almond butter.
• Dinner: Chickpea curry with coconut milk + brown rice.

THE COMPLETE PLANT BASED RECIPE COOKBOOK

Day 2

• Breakfast: Overnight oats with berries and chia seeds.
• Lunch: Veggie wrap with hummus and sprouts.
• Snack: Roasted edamame.
• Dinner: Stuffed bell peppers with black beans and rice.

 

 

Section 3: Easy Vegan Meal Prep Tips

1. Batch-Cook Staples: Cook 2 cups quinoa, roast 3 trays of veggies, and prep 1-pot lentils on Sundays.
2. Use Freezer-Friendly Recipes: Soups, veggie burgers, and smoothie packs save time.
3. Invest in Containers: Glass Meal Prep Containers
4. Try Meal-Planning Apps:
   • Paprika Recipe Manager: Organize recipes and grocery lists.
   • Mealime: Customizable plant-based meal plans.

Section 4: 3 Energy-Boosting Smoothie Recipes

1. Green Protein Powerhouse

• 1 cup spinach
• 1 frozen banana
• 1 scoop Orgain Vanilla Protein
• 1 tbsp almond butter
• 1 cup oat milk
• Blend & enjoy!

2. Berry Antioxidant Blast

• ½ cup frozen mixed berries
• ½ cup silken tofu (for protein!)
• 1 tbsp flaxseed
• 1 cup almond milk

3. Chocolate Peanut Butter Energy

• 1 scoop Orgain Chocolate Protein
• 1 tbsp PB2
• ½ cup frozen cauliflower (trust us!)
• 1 cup unsweetened almond milk

Pro Tip: Prep smoothie packs in freezer bags for grab-and-go mornings!

THE COMPLETE PLANT BASED RECIPE COOKBOOK

Shopping List

• Pantry: Quinoa, lentils, chickpeas, chia seeds, almond butter.
• Produce: Spinach, bananas, berries, bell peppers, sweet potatoes.
• Affiliate Picks:
  • PlantYou (fun, easy vegan recipes).
  • Instant Pot (speeds up cooking beans/grains).

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FAQ Section

Q: Can I get enough protein on a plant-based diet?
A: Absolutely! Focus on lentils, tofu, tempeh, and protein powders like Orgain.

Q: How do I avoid getting bored with vegan meals?
A: Rotate cuisines—try Mexican bowls, Asian stir-fries, and Mediterranean salads.

Q: Is vegan meal prep expensive?
A: Nope! Staples like beans, rice, and frozen veggies are budget-friendly.

THE COMPLETE PLANT BASED RECIPE COOKBOOK