December 16, 2017

VEGAN MEAL PREP - $1 meals

High-carb low-fat food preparation on a budget. Simple, cheap and nutritious plant-based meals to save you time, money, and energy. Easy student-friendly HCLF recipes.

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Cooked first:
potatoes (2lb 3oz – 1kg)
brown rice (2¼ cup – 400g)
kale (7oz – 200g)

Chickpeas curry:
1 tbsp ginger (5g)
1 clove garlic (5g)
1 small onion (50g)
3 tbsp tomato paste (50g)
½ tsp curry powder (2g)
¼ tsp chili powder (1g)
1 cup water (240g)
1 can chickpeas (240g drained)
1 tbsp fresh coriander (2g)
salt to taste

Rice with mixed vegetables:
1 carrot (100g)
1 red bell peppers (100g)
½ cup water (120g)
¾ cup peas (100g)
3.5oz cooked kale (100g)
cooked rice from above
¼ cup almonds (40g)
salt to taste

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NUTRITIONAL INFO:
Total Calories: 3248kcal
Total Carbohydrate: 646g
Dietary Fibre: 64g
Total Fat: 41g
Total Protein: 90g

CALORIC RATIO:
80% Carbs
11% Fats
9% Protein

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How to cook long grain rice:

Food safety guidelines:
http://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/safe-food-handling/leftovers-and-food-safety/
http://www.foodsafety.gov/keep/charts/refridg_food.html
http://www.nhs.uk/Livewell/homehygiene/Pages/food-leftovers-safety.aspx

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