VEGAN MEAL PREP – $1 meals | #2

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:
2 cups pearl barley, uncooked (400g)

Lentil stew:
1 cup brown lentils, uncooked (200g)
2 tbsp tomato paste (30g)
¾ cup diced carrots (100g)
¾ cup diced onions (100g)
2 cloves garlic, minced
1 rosemary sprig
2½ cup water (600g)
black pepper to taste

Energy bar:
5 medjool dates, pitted and chopped (80g)
½ cup raisins (80g)
½ cup hazelnuts, whole (60g)
2 tbsp + 1 tsp flax seed (30g)

If you are wondering if you can use other kinds of nuts for the energy bars, the answer is yes. In regard to the flax seeds, they are needed to make the bars chewier and less sticky, so it is not a good idea to remove them from the equation.

Barley salad:
barley from above (400g)
2 clove garlic, minced (10g)
2½ cups diced onions (280g)
2 cups chopped green beans (200g)
2 cups diced butternut squash (280g)
12 black olives, diced (40g)
¼ cup chopped parsley (16g)
black pepper to taste

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NUTRITIONAL INFO:
Total Calories: 3609kcal
Total Carbohydrate: 680.8g
Dietary Fibre: 170g
Total Fat: 63g
Total Protein: 123g

CALORIC RATIO:
74% Carbs
14% Fats
12% Protein

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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

LINKS:
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