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Kitchen Chat and more…
Kitchen Chat and more…
Summer is a time to enjoy yourself! The sun shines, the fireworks sparkle and smiles are abundant. As are the snacks, treats, drinks, vacations and disrupted routines! And trust us, it’s fiiiiine!
Being healthy does not need to be boring. Teresa, CCK founder, has devoted her life to discovering how to maximize fun, all the while staying in shape. After decades (and more decades) of research, the Clean & Colorful Kitchen and her detox kits provide a realistic solution.
This Summer Detox Special is no exception. In addition to our traditional liquid and hybrid detox kits, we have a new, lighter version perfect for Summer and an added incentive to keep you on track well beyond your Summer detox.
Each day you’ll get three protein rich, frothy, fruity and satisfying smoothies and two savory, fiber rich soups! A full day has about 1200 caloires, 80 g plant powered protein, 30g fat, 45g fiber and is free from any processed or refined grains or added sugars. You can order as many days as you want, from one to seven per week for just $25 per day!
For each day you purchase, you’ll automatically receive a $5 account credit to use towards a standard meal subscription the following week!
Why? Because we don’t want you to just detox your retox and get back to old habits. We want to encourage you to eat veggie-centric all the time. Our weekly subscription programs are the best ways to stack the deck in your favor with fresh, locally prepared, health boosting meals in your fridge — just ready to heat, eat and enjoy!
What are you waiting for? Get your Summer Detox kit ordered now! All orders received by Friday at 1pm are ready Sunday night and you’ll be feeling great in a matter of hours!
At the core of the Clean & Colorful Kitchen is a passion deeply rooted in improving human health by providing access to higher quality food. So whether you order your meals from us or prepare for yourself, this post will help make vegetarian meal prep easier for you!
Shifting your eating philosophy from restricting carbs or calories to adding more color to your diet can be a simple and life changing strategy. Gone are the days of thinking about what you CAN’T eat and welcome the days of wondering through the produce aisle thinking “how can I cook this beautiful veggie?”
Not only is a freeing mentality, it can break you out of a dietary rut and encourage you to try new foods. And potentially the best perk of eating by color is that these plants aren’t just pretty — colorful fruits and veggies are loaded with fiber, vitamins, minerals and potent phytochemicals that help you build and preserve a strong, healthy body.
Meal prepping is the best way to set yourself up for success. When you eliminate the guesswork and have a plan in place, it’s much more difficult to stray the course. But meal prepping tons of veggies is more difficult than the standard 6oz portion of animal protein, 3oz cooked starch and then a side of a single veggie. Good vegetarian Meal Prep involves:
Simply stated, vegetarian meal prep can be more difficult than traditional, but that does not have to be the reason why you don’t do it!
The rest of this post gives you the quick 411 on some good veggies to look for, simple roasting instructions and creative ways to add them to your diet to add variety, nutrition, flavor and of course COLOR!
When roasting veggies, you want to think not only of the color, but the density. Root vegetables tend to be harder, hence they will take longer to cook. The smaller you cut them up, the quicker they will cook. Naturally softer veggies don’t take quite as long, but that does not mean you can’t include them in the same process.
The trickiest part of roasting veggies is finding the time. The rest is really quite simple…
You don’t just have to have them solo! You can wrap them up, mix them up, dress then up, or have them for breakfast. You’ll be amazed at how versatile veggies can be! Here are a few of our favorite ways to incorporate simple roasted veggies to mix up your vegetarian meal prep plan.
Veggies like cauliflower and mushrooms pack as much or more protein per calorie than chicken! Use the list in this Vegan Meal Prep post for a list of the plants with the most protein.
You can cut carbs like a ninja and eliminate refined grains and add phytochemical power all at the same time. Top with a primavera sauce or in our kitchen, we make a mean organic ground turkey version (yup, we do more than vegetarian meal prep in our kitchen — we do use high quality animal protein responsibly.)
Salads don’t need to be raw! You can top a bed of greens with a collection of roasted veggies for more flavor and a different texture! This is a great way to create a tasty and satisfying meal.
Just toss your 3-4 roasted veggies with a high quality grain like quinoa or farrow and top with a delicious sauce and you’ve got yourself a winner of a meal!
Roasted veggies don’t need to be saved for the afternoon or evening, toss them with eggs in the morning and make an amazing scramble in minutes. Or make them in bulk in advance in muffin cups. Bake a dozen at once and have healthy breakfast on hand all week long!
Pssst: I just pulled all these images from our Instagram account, yes, we are vegetarian meal prep experts!!
We hope you found this post valuable and inspirational! Remember, we’re always here to help you with your vegetarian meal prep needs (and more!) when you’ve run out of time, or just don’t feel like cooking. Our vegetarian entrees start as low as $8!
As a Vegan or Vegetarian, it’s likely you’re tired of answering the question “But, where do you get your protein from?!” As one of San Diego’s Best Vegetarian and Vegan Meal Prep companies, we’re happy to answer that one for you!
Feel free to bookmark this one and pass it on the next time you’re not in the mood to answer that question. You an also use this post to help with your own vegetarian and vegan meal prep needs when considering protein content. We’ll start by addressing some basic nutrition principles to lay the foundation. By the end, everybody will understand how some plants are not only equivalent to, but can actually be superior sources of protein.
We’re going to keep this really simple. Protein is an essential macronutrient that must be consumed through food. When they say “you are what you eat,” that’s actually a very literal statement. Your body breaks down the protein you consume through digestion into individual amino acids. Then, through a series of a billion-ish different metabolic transactions, it builds new tissue to support and sustain all aspects of your body’s basic and mechanical functions.
There are many who believe that you must consume massive amounts of protein to build muscle. This is not entirely true. Some also believe that if you eat protein, you’ll inherently grow larger muscles. That is not at all true. In fact, protein utilization is not even about how much protein you consume, it’s about how much your body will absorb. Absorption is contingent on your activity level and lifestyle.
If you’re consuming more protein than your body is asking for, it will be broken down and discarded. This is a terribly wasteful thing to have happen. Protein is the universe’s most expensive macronutrient (in terms of cost and also sustainability).
This is a very HOT topic! Current guidelines indicate you should consume .8g/kg of body weight. You can push that closer to one gram or 1.25 grams if your an athlete and extremely active. If you’re trying to lose weight, slightly increasing your protein consumption can also help preserve lean mass, which is often eroded through dieting.
This means the average woman weighing 166 pounds should shoot for 60 to 90 grams of protein per day. The average man, weighing 191 pounds should shoot for 70 to 110 grams per day. It works out to about 15-20% of total calories consumed.
Comparing protein sources can be like comparing apples and oranges. You can’t necessarily look at the total grams of protein on a nutrition label and deem one source a better source than another simply because it has more grams of protein. You need to also consider which other macronutrients come with that protein and the total calorie package it delivers.
Animal products will certainly carry a higher concentration of protein, but they can also contain more fat and no fiber compared to plants. This can make them inferior sources from a total nutrition perspective. This is also true when comparing plant sources of protein. For example, one might think peanuts are a better source of protein than kale. When you’re finished with this post, you’ll understand why they aren’t.
As a vegetarian and vegan meal prep company striving to hit certain nutrient profiles, we needed to level the playing field to know which sources of protein would be best for our meals.
To do this …
Clever right? We’re still patting ourselves on the back for this one.
With our focus being vegetarian and vegan meal prep, we strive to include about 15-22 grams of protein in each of our regular sized entrees. We also like to make sure that our meals are consistent in portion deliver about 400 calories and 8-12 grams of fiber with less than 20 grams of fat and sugar. Our smoothies contain at least 20g plant based protein with about 300 calories. These 41 plants were selected because they are the ones that deliver 3.7 grams or more of protein per 100 calories. That would be enough to allow us to hit our vegan meal prep minimum protein requirement.
Now that you know the best sources of protein for vegan meal prep, it’s time to get started! You can create your own recipes with this list and get cooking and plating your own veggie heavy culinary creations! Or, you can check out our Complete Menu and let us do all the planning, shopping, prepping, cooking, plating and cleaning for you! Remember, while we are a predominantly vegetarian and vegan meal prep company, we do also use high quality animal protein responsibly.
Note: All nutrition data was pulled from the Fat Secretes USDA Nutrition Database.