Discover the Starch Solution Meal Prep for Weight Loss: 65 delicious, gluten-free, WFPBNO recipes to help you achieve your health goals.
Delicious and Nutritious Plant-Based Recipes for Effective Weight Loss
In the realm of healthy cooking, the focus on oil-free meals that adhere to the Starch Solution dietary approach is gaining momentum. This cooking style emphasizes nourishing the body, particularly during a weight loss journey. By utilizing whole food, plant-based ingredients, individuals can create delicious meals that not only satisfy cravings but also promote overall well-being.
Key ingredients for those following this lifestyle include versatile staples such as silken tofu, various curry pastes, and plant-based seasonings. Additionally, nutritional supplements like Vitamin B12 and tart cherry extract can support health goals. Kitchen tools like rice cookers, air fryers, and blenders are essential for preparing a variety of dishes, while baking essentials such as silicone muffin liners and parchment paper make cooking and cleanup more manageable.
This approach to cooking emphasizes the importance of using high-quality ingredients and tools to create satisfying meals that align with health-focused dietary choices. By exploring different recipes and incorporating these staples and kitchen gadgets, individuals can enhance their culinary skills while adhering to a nutritious lifestyle.
Deliciously Simple: Wholesome Meal Prep to Fuel Your Weight Loss Journey!
Hey, welcome back. I am so glad you are here with me in my kitchen. Welcome, welcome if you’re new here. My name is Vicky Lynn. I follow a plant-based diet. I don’t consume oil and I’m on a journey to, of course, lose some weight, lower my cholesterol, and move my body every day. So, I hope you stick around and I hope you join me. And anytime you have.
Questions, please leave me comments down below. I love questions. Honestly, that’s how we all learn. We’re all on a different journey and we all learn at our own pace. Now, the first thing the things we’re going to make today, because I have enough of my soup left over from last meal prep, I’m actually going to.
Make shephardd’s pie. Oh, falafles. Duh. And I’m going to make a maple pecan. Um, I haven’t decided if I’m going to put them in bars or make like little bliss balls with them. So, stick around to the end cuz that’s a really good recipe and it’s delicious. So, right now, what I’ve already done was I already cooked my sweet potatoes. I just threw them in the.
Oven while we were doing breakfast just so that they would be cooked because for my uh shephardd’s pie, I’m going to do half with white potatoes or yukon goals and then the other half with some sweet potatoes on top because I did that last time and it was really, really good. And then the other thing I’m going to do, so the one thing I’ve got in here are my.
Yukons. I’ve already like cut them up and we’re just going to bring those to a boil. I leave the skin on because it’s very thin and I like to get the fiber and all the nutrients out of it. So, we’re going to get that started. And the other thing I do on my shephardd’s pie is I normally So, growing up, my mom would always put cream corn and so I do.
Have cream corn and now I don’t usually use cream corn because that has sugar in it and stuff. Um, so if you’re like not using sugar, just use regular frozen corn, you’re good. It’s perfect. But I also like to put carrots in it. Sliced carrots. So, let’s get cooking, guys. So, the first thing I’m going to do is I’m going to chop an onion or I’m.
Actually going to do my carrots. Sorry. But I’ve taken the skin off the onion. I’m putting it in my Ziploc bag. And again, if you’ve been here, you guys know I make my own broth most of the time. Um, and so I freeze it in containers and I freeze it in ice cubes. So when we’re sautéing, instead of just using water, we’re using.
Vegetable broth. It just adds extra flavor and it costs you nothing. You’re going to throw it out. Going to cost you nothing. So I just have like um a pot of water that I’m going to cook these in. And I happen to have all these beautiful um like they werericolored carrots. So I’m making extra potatoes because that’s the best tip I can give.
You when you’re meal prepping. Always make extra. Most stuff you could freeze. It’ll last, you know, quite a few days in the fridge anyway. Um and then you’re always going to have lots of great things to eat. It’s also going to look super pretty with the yellow and the purple. Do you see that? That’s like awesome. I think they’re so cool.
Anyway, so I’m actually cooking extra carrots so I can have carrots on the side with my other mashed potatoes if I’m when I run out of my shepherd’s pie. Watch my last video, you saw that I took out some um chickpeas and some lentils out of the freezer. Okay, tip number two. Cook your beans. I mean, if you do can that’s.
Fine, but cook. If you’re doing from dry because you want to save money, cook a big batch of beans. They freeze lovely. And then I just keep rotating almost like a rotating meal prep. So, I will do a large pot of say black beans and put those in the freezer and then the next time I’ll do um chickpeas and stuff and then as I start using stuff up, it’s.
Like a rolling meal prep. and then I’ll start. Oh, I’m running out of black beans. Okay, I’m going to do a batch of black beans. Put them back in the freezer. That way you always have something. So, we’re just going to get the potatoes and the the carrots going on the stove. That’s going to be super simple. And then we’ll start getting the.
Rest of the stuff we need for our shephardd’s pie. So, how I make the base of my shephardd’s pie, obviously, instead of meat, I’m using lentils, which that I had frozen. And I like to add mushrooms. It just gives it that little bit of a more meatier taste. So, I’m just going to chop the mushrooms. The mushrooms tips can also go in your.
Stock in your freezer. They do add a nice umami flavor. Okay, so we’re just going to chop up some of this onion. Didn’t have onion. You could always use just onion powder if you need to keep things simple. Right now, I don’t have any garlic. I have to go to Costco. And um I’m using garlic powder.
Today. I mean, you just use what you need, whatever you have. You want to use a lot of aromatics when you’re cooking, too. Just adds to the enjoyment of your meal. So, that I’m going to save and put it in the fridge. My little realable bag is another great thing. Try to cut down on the plastic. Okay, so everything is sauteed up just.
The way we want it. Got those nice little bits on the bottom. And so I’m going to put in some vegetable stock. You could do a faux chicken one. Actually, I would do vegetable or beef only. I’m going to throw in my lentils. If you wanted it to be even higher in protein, you could add TVP to this and that would really boost up the.
Protein. But for me, the lentils are perfect. Now, we need to season them. So, I am going to use granulated garlic. And again, if you are using real garlic, then obviously you would um cook those while you’re cooking your onions. Okay, I’m going to add in some thyme. And I like to break.
It up in my hands because it kind of releases some of the oils in because they’re dry and they’re they just need to be finessed a little bit. And then also some summer savory. I love summer savory, but it’s not it’s a big thing in kind of in Canada on the East Coast, but not so much here. And we’re just going to let this cook down a.
Little bit. Okay, now we’re going to make our delicious maple pecan squares. I think I’m just going to do them in squares. It’ll just be way easier. We’re going to add in these are instant oats or quick oats. Going to add in some flax seed, some maple syrup. You could use agave. I’m going to add in some cinnamon.
Cuz we love cinnamon here. Add in your dates and your pecans. I did toast my pecans cuz it tastes way better that way. And now just process. Put your mixture into your prepared pan. I’m going to sprinkle a little few chocolate chips. and some pumpkin.
Seeds. Just press them in. Chill for an hour. Okay, so our potatoes are mashed are done. I’m just going to mash them. And I’m just going to put in some soy milk. And we want to mash them till they’re light and fluffy. Let’s start putting these together. You should have your oven preheated to 350. And we’re just going to take the lentil.
mixture. And next I’m going to put on the cream corn. Now we’re going to top with some carrots. Kind of all turned the same color, but a low calorie. Then we’re going to top with our potatoes. I like having a pan underneath because this will bubble up and flow.
Over, so it’ll be easier to clean that way. Okay, so we’re going to throw the onions in and give them a quick chop. Now, we’re going to want to toast our seasoning. Uh, one teaspoon of coriander. There we go. And then some cumin. And then we’re just going to toast these until they become fragrant. And that.
Takes about 30 to 60 seconds. Okay. So, we’re going to finish up with our falafil. We’ve toasted our spices. And it smells so good in here. We are going to add in obviously our chickpeas. Now, I don’t have garlic, like I said. I’m just using granulated garlic. I am going to add in a little bit of cayenne. Give them a little bit.
Of a kick and some turmeric. We need some parsley. I’m just helping the machine by chopping it up a little bit. And then we need some cilantro. So, did you know that cilantro and coriander are the same thing? Did you leave me a message down below? Coriander is the dried version. Cilantro is the fresh version. And then we just need a little.
Bit of lemon juice. Lemon juice is going in. And every once in a while, you’re going to have to just scrape it your bowl down just to make sure everything gets covered. And I’m just going to check. Not quite sticking together yet. Now, we’re just going to throw this in a bowl. All right. So, now to this mixture, we’re going to add in our.
Baking powder and our chickpea flour. And then you’re going to mix that well and put it in the fridge for about an hour. And then we’re going to make our patties and bake them. Okay. So, it’s been about an hour and my chickpea has been setting. And I’m just going to make I’m actually going to make patties instead of balls this time. Um just so I.
Can put them like in hamburgers or break them up or put them on salads, things like that. Just they’ll cook faster. So, let’s just put those together. All right. So, we’re just going to scoop. And again, you can make your patties as big or as small as you want. And then what I do is once I form them all, I will put this sheet into the freezer and.
I freeze them. Then I can just cook them whenever I want. Just pull them out, throw them in the air fryer. I do find that they are so much nicer in the air fryer. Okay, friends. That’s the end of this meal prep. We have our uh falafhils. And don’t forget, I have a great recipe for naan bread. It comes together really easily and it’s always.
Delicious and you just make it fresh whenever you want it. So, do check out that recipe. I’ll put it up here. And then we have our shepherd’s pie a little hot individually. We’re all set there. And our bars. And they’re going to be great for snacks for the week and just anytime we want a little something sweet or munchy. So until next time guys,.
Don’t forget, eat healthy, stay healthy, and make the rest of your life the best of your
