Monday, August 12, 2013

Meal Prep Monday: Beyond Soy - More Meatless Options

Did everyone have a great weekend? Not gonna lie, Monday came a little soon for me but I'm pushing through.

I really enjoyed going mostly meatless last week, and since the bf is away from ANOTHER week, I decided to explore more non-soy vegetarian options for this week's meal prep.


For this week's breakfast, I decided to try out breakfast cookies. They taste pretty similar to my zucchini banana coconut flour muffins only in cookie form. And who doesn't love cookies for breakfast?

Coconut Flour Raisin Breakfast Cookies 


Calories: 74 | Fat: 2g | Cholest: 26mg | Sodium: 83mg | Carbs: 8g | Fiber: 3g | Sugars: 4g | Protein: 3g

3/4 cup coconut flour
1 tsp baking powder
1 tsp cinnamon
1/4 tsp salt
2 eggs
1 tsp vanilla extract
2 tbsp maple syrup
1/2 tbsp coconut oil
1/2 cup unsweetened applesauce
1 cup grated zucchini
1 mashed ripe banana
1/4 cup raisins

Preheat oven to 375 degrees.

Mix dry ingredients (coconut flour through salt) together in a large mixing bowl. 

Mix together the wet ingredients, fold the wet ingredients into the dry ingredients and mix until well combined, then fold in the raisins. The batter will be fairly wet but not runny.

Separate the dough into 15 slightly flattened balls and place on a greased baking sheet. Bake for about 25 minutes at 375 degrees, or until the cookies are brown around the edges.

Makes 15 cookies


For my non-soy meatless protein, I decided to go with legumes. Legumes are some of the best protein sources among plants and as a bonus are also fairly cheap. I was inspired by The Lean Green Bean's Sweet Potato Black Bean Burgers, but I decided I wanted to use some lentils I had sitting in the pantry forever, and I decided I wanted to make them in muffin form. Here's what I ended up with.

Sweet Potato Quinoa Lentil Muffins


Calories: 96 | Fat: 3g | Cholest: 0mg | Sodium: 29mg | Carbs: 12g | Fiber: 6g | Sugars: 2g | Protein: 5g

1 medium baked sweet potato
1/2 ripe avocado
2 cups cooked lentils
1 cup cooked quinoa
2 egg whites
1/4 cup oats
4 tbsp chia seeds
1/2 chopped red onion
4 gloves chopped garlic
2 tsp cayenne pepper
1 tsp paprika
1 tsp cumin

Preheat oven to 350.

Mash up the sweet potato and avocado. Add in the lentils, quinoa, and the rest of the ingredients and mix well. Use your hands if necessary. The mixture will feel similar to meatloaf. 

Divide into 14 greased muffin cups and bake for 25 minutes at 350 degrees.

I really like these muffins. They are very lentil-y, so it is definitely not a good way to "hide" lentils. If you aren't a fan, you might want to use more oats and less lentils. 

I ended up also having a lot of leftover cooked lentils so I'll be using them in other ways throughout the week too.


I boiled a batch of corn on the cob. I love how good and cheap corn is this time of year! 
I also cooked up a big batch of chickpeas in the crockpot using these instructions. I plan to try roasting some to eat as a snack, and the chickpeas will also help me get in my veggie protein. 

I also got my usual giant pile of produce.


Following my August Workout Calendar, here are the (all FREE) workouts I have planned for this week.

Monday: Core
Jessica Smith TV Kickboxing Abs
Plank-a-Thon Pilates Workout | Pilates Bootcamp With Cassey Ho
Blogilates Uh Oh! Obliques

Tuesday: HIIT
FitnessBlender HIIT Like a Girl 2

Wednesday: Arms

Blogilates Victoria's Secret Angel Arms
Blogilates Plank Workout for Flat Abs and Toned Arms

Thursday: HIIT
Blogilates POP HIIT 5

Friday: Legs
FitnessBlender Butt and Thigh Workout

Saturday: Rest

Sunday: Run/Play
Volleyball Grass Doubles Tournament! Won this weekend, hope I can keep the streak up :)

Q: Any vegetarian or vegans who are also soy free? What do you do for protein?

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