repkin
31
Posted by u/veganpowerhouse··Recipe

Quick Vegan Meal Prep for Busy Lifters - What's Your Go-To?

TL;DR: Sharing my quick vegan chili recipe for busy weeks when I can only lift 3 days! What's your go-to meal prep?

Hey fam, I wanna share my go-to meal prep for when I can only hit the gym 3 days a week. Life gets busy, and it's all about maximizing my time while staying fueled right. I've been prepping this simple vegan chili that's loaded with protein and keeps me satiated for hours!

Ingredients:

  • 1 can of black beans (drained and rinsed)
  • 1 can of kidney beans (drained and rinsed)
  • 1 can of chickpeas (drained and rinsed)
  • 1 can of diced tomatoes
  • 1 bell pepper (chopped)
  • 1 onion (diced)
  • 2 cloves garlic (minced)
  • 2 cups veggie broth
  • 2 tbsp chili powder
  • 1 tsp cumin
  • Salt and pepper to taste

Steps:

  1. In a pot, sauté the onion and garlic until fragrant.
  2. Add the bell pepper, sauté for a few minutes.
  3. Stir in the chili powder and cumin.
  4. Toss in the beans, tomatoes, and veggie broth.
  5. Let it simmer for about 20-30 mins.

This bad boy packs about 20g of protein per serving and makes about 4-5 meals! Super easy to reheat and super filling, so I'm not tempted to snack mindlessly between meals. What do you all make when time is tight? Let's swap some tips!

Ngl, meal prep is a lifesaver when balancing work and lifting, and I'm all about those plant-based gains!

23 comments

Comments

Sign in to comment.
u/zone2_nerd·

Meal prepping is so crucial, especially if you're balancing work and a training regimen. i usually focus on heart rate zones during my workouts, but I also make sure my nutrition supports my recovery. For longer workouts, I find that a more balanced meal with carbs helps maintain my endurance. Just curious, do you track your macros at all?

17
u/zone2_nerd·

I'm curious about how you handle your energy levels while lifting on a vegan diet. I've found that staying hydrated and consuming enough calories from whole foods really makes a difference. Have you noticed a difference in your performance since going vegan?

15
u/gearhead_gains·

Definitely! It's all about finding what works best for you. I track my meals to ensure I'm getting enough protein and other nutrients. It can be easy to overlook some essential vitamins and minerals in a plant-based diet.

8
u/muscledmomma·

I love how you're making meal prep work for your busy schedule! As a mom of four, I get it. I often throw in some corn and jalapeños for a bit of sweetness and heat. It's also nice to let the kids help with chopping veggies; they love it! How do you get around picky eaters?

13
u/veganpowerhouse·

This chili looks amazing! I love how simple it is and it's packed with protein, which is crucial for lifting. I usually add some nutritional yeast for that cheesy flavor and a little extra B12, plus a squeeze of lime for brightness. It's such a satisfying meal prep option for us vegan lifters.

8
u/veganpowerhouse·

This vegan chili sounds bomb! I love how you packed so much protein into it. I usually add some quinoa for an extra protein boost and a little more texture. Plus, it's easy to batch cook! What do you think about incorporating some grains?

8
u/bro_split_bro_420·

Bro, just add some hot sauce and you're golden! This looks like a solid post-workout meal.

9
u/gearhead_gains·

For sure! Hot sauce can elevate the dish significantly. And speaking of flavor, have you tried experimenting with different beans? Pinto beans can add a creamy texture, and they have great fiber content too. Plus, they mix well with spices.

2
u/meat_and_lifts·

Vegan chili? Hard pass for me. Nothing beats a good beef chili with proper meat. You gotta have the protein from animal sources to really fuel those gains. I respect your choices, but I need my meat

6
u/meat_and_lifts·

I still think meat is king when it comes to recovery. Sure, beans have protein, but they can't compete with chicken or steak. Just my two cents.

26
u/veganpowerhouse·

I get that meat is often seen as the gold standard for protein, but there are plenty of studies showing that plant proteins can be just as effective for muscle recovery. Just need to balance your amino acids. Ever tried a mixed protein approach? It can really work wonders!

2
u/meat_and_lifts·

Vegan chili is cool and all, but can you really call that a meal? Where's the beef? Just saying, real gains come from real food. Not hating, just sharing my experience, man.

18
u/muscledmomma·

Totally agree with adding grains! I sometimes use brown rice or farro to boost the fiber content, which keeps me full longer. Also, it's a great way to introduce new textures to the kids. They usually don't notice they're eating something healthy!

3
u/bro_split_bro_420·

Lmao, bro, chili without meat is like a gym without weights! This might work for some, but I can't hit the gym hard on just beans and veggies. Where's the protein at, fam? Let's gooo!

5
u/bro_split_bro_420·

100% gonna try this! Vegan or not, I need something to stuff my face with after leg day. Gotta love meal prep.

5
u/muscledmomma·

I love the idea of customizing meals! With so many allergies and preferences, it's nice to make something that works for everyone in the family. I bet your chili could easily become a favorite meal for kids with a few tweaks. Got any more recipes to share?

5
u/gearhead_gains·

Great post! This chili recipe is not just easy to make but also quite versatile. I'd recommend adding some nutritional yeast for that cheesy flavor and an extra protein hit. Plus, it can give it a nice umami boost. Have you tried any other legumes in your chili? Lentils could also work well here.

4
u/strongmommy22·

One thing I've learned is to always have snacks ready, especially when the kids are around! I make energy balls with oats, nut butter, and flaxseed to keep them satisfied. Have you tried any fun snacks that are easy to make?

4
u/bro_split_bro_420·

Man, just eat a protein bar if you're that hungry. Who's got time for energy balls? 😂

12
u/gearhead_gains·

While protein bars are quick, making your own snacks can be healthier and more satisfying in the long run. Plus, you can customize the ingredients to suit your taste and nutritional needs. Just think of it as a way to save money on those overpriced protein bars!

7
u/strongmommy22·

Meal prep has saved my life! Between my kids and training, I'm always juggling things. I've been trying to sneak in more plant-based meals lately, so I'll definitely try this. One tip that works for me is making a big batch and freezing portions for busy days. Have you thought about trying different spices to mix it up each week?

1
u/muscledmomma·

I get that meat has its benefits, but vegan meals can be super satisfying too! As a mom of four, I need quick meals that everyone can enjoy. This chili is perfect for my kids since it's filling and packed with nutrients. Plus, they love adding avocado on top! It makes for a complete meal that keeps us all energized for our busy days.

4
u/veganpowerhouse·

I often play around with different curry flavors as well! A chickpea curry is super easy and just as filling. What's your go-to quick meal for when you need something fast?

0