Cover shown: Portuguese edition.
5-Day Plan in PDF
5-Day Plan · Vegan
5 days, 100% plant-based, every lunch with at least 18 g of protein.
$4.99taxes included · PDF · instant download
Read Portuguese? This plan is already available in Portuguese →
- 5 meal-prep lunches, a Sunday prep guide and a shopping list
- Macros per serving for every recipe: calories, protein, carbs, fat and fiber
- Rico's note and Rico's tip in every recipe
- A Thermomix® or similar version where it makes sense
- Storage and reheating written with meal prep in mind
Rico's note: This plan proves you can do 5 days, 100% plant-based, without eating the same thing over and over. Shopping: tofu, seitan, chickpeas, assorted beans and lentils, each with a different base so you don't get tired of any of them. Start by cooking the rice and getting the dahl on the stove, then keep the jardineira, the curry and the chili going while you crisp the tofu in a separate skillet. In under 2 hours everything is ready — and if you make the full chili and dahl recipes, you'll have extra portions to freeze.
Average per day 412 kcal · 23.4 g protein · Sunday prep in 115 min
What's inside
MondayCrispy tofu bowl with stir-fried vegetables576 kcal · 30.6 g protein
TuesdaySeitan jardineira (Portuguese garden stew)273 kcal · 21.6 g protein
WednesdayChickpea curry with spinach and coconut milk500 kcal · 23.2 g protein
ThursdayThree-bean chili354 kcal · 20.6 g protein
FridayRed lentil dahl358 kcal · 20.8 g protein
Some of the recipes
5-Day Meal PrepHigh ProteinMuscle Gain
Crispy tofu bowl with stir-fried vegetables
Deeply golden tofu, brown rice and a simple soy sauce.
576 kcal31 g protein30 min
5-Day Meal PrepHigh ProteinThermomix® & Co.
Seitan jardineira (Portuguese garden stew)
The old-fashioned vegetable stew, with seitan for substance.
273 kcal22 g protein45 min
5-Day Meal PrepThermomix® & Co.Vegan
Chickpea curry with spinach and coconut milk
Vegetarian, comforting, and even better the next day.
500 kcal23 g protein35 min
5-Day Meal PrepHigh ProteinThermomix® & Co.
Three-bean chili
Black, red kidney and white beans in a hearty chili with smoked paprika.
354 kcal21 g protein50 min
5-Day Meal PrepHigh ProteinThermomix® & Co.
Red lentil dahl
Red lentils stewed with spices and coconut milk, ready in one pot.
358 kcal21 g protein35 min