Weekly meal prep is so important when it comes to maintaining a healthy diet no matter how busy life gets. Spending a few hours a week is as small investment for the time, money and stress you’ll save by having healthy food prepped and ready to go. Stay tuned every Sunday as I share vegan meal prep ideas and exactly what I’m prepping for the week ahead.
Where to Start with Meal Prep
If you’re new to meal prep, head over and read these posts first:
- Vegan Food Prep Tips for Healthy Meals All Week
- Meal Planning Tips for a Healthy Vegan Diet
- Where to Start: 17 Simple Healthy Eating Tips
- Stocking a Vegan Pantry
Weekly Meal Prep Process
1. See what you’ve got. Take a look in your fridge and pantry and see what’s leftover from a last week or if any staples need to be re-stocked. Add any items you need to your grocery list. I also use this time to clean out and organize the fridge and pantry so I can easily put my groceries away after shopping.
2. Plan for Success. Make a rough meal plan for the week. I usually prep 2-3 main dishes plus a few side dishes and snacks. I use my own recipes, cookbooks, Pinterest and my favourite blogs for inspiration. Make a thorough grocery list with everything you need for the week. I love doing this over Sunday morning coffee.
3. Go Shopping. Time to go shopping! I usually have to visit 2-3 stores to get everything I need. In the summer months, I like to get my produce from local farmer’s markets. If you have local, organic product available to you, go for it!
4. Start Cooking. I’ll usually start with anything that’s going in the slow cooker or oven so those can cook while I prep other items. Next I usually prep all my veggies and I’ll finish up with some snack if I’m making them.
5. Food Storage. You can either store main dishes in large containers or divy up individual, pre-packed meals in small containers so you can grab and go during the week. It depends how much time you have or want to spend getting food ready each day. I like to keep my daily meal plan flexible, so I store everything in large containers and mix and match during the week, depending on what I feel like.
Weekly Vegan Meal Prep Ideas | week 2
Slow Cooker Root Vegetable Stew
You can find the recipe for this stew here. I like using the slow cooker for food prep to free up the oven and stovetop for other items. This dish is so easy too, just chop, toss everything in the slow cooker, set it and forget it and that’s one item taken care of. Stews and chilis are great for food prep because they keep well, can be frozen and the flavours tend to improve after a day or two.
Mexican Cauliflower Rice Burrito Bowls
I’ll most likely make a recipe for this dish since I’ve made it a few times lately and it’s really yummy and simple. Here’s what you need to make it:
- Mexican cauliflower rice – to make, cook some cauliflower rice in a pan with diced tomato, cumin, lime, cilantro, salt and pepper for about 5 minutes.
- Fajita-style peppers – cook sliced bell peppers with spices in a pan until tender, I use cumin, chili powder, paprika, garlic powder and salt and pepper
- Bowl toppings – avocado, black beans, corn, cilantro, salsa
Side Dishes and Snacks
Roasted Brussel Sprouts
To make the roasted brussel sprouts, I roasted with brussels at 400 degrees with 1/2 a teaspoon of olive oil and some sea salt. We’ll eat these topped with the coconut bacon I made.
To make coconut bacon, I mixed coconut flakes with 2 tbsp soy sauce, a pinch of stevia, a few pinches of garlic and onion powder and some liquid smoke then baked them at 350 degrees for about 12 minutes. Let them cool completely before storing. These are great on the brussel sprouts but also awesome on salads, sandwiches and even smoothie bowls!
Zucchini and Hemp Seed Hummus
I wanted a low carb hummus to eat with raw vegetables this week. This recipe doesn’t have any chickpeas in it so it’s low carb with plenty of healthy fats. This is also suitable if you’re eating paleo or Whole30 as it doesn’t contain legumes.
I’ve been reducing the amount of sugar in my diet so where I’d normally snack on fruit, raw veggies and hummus make a great low-sugar alternative. You can find the recipe for it here. It’s easy to make, just toss everything in a food processor and blend until creamy. I adjusted the recipe a bit and used more tahini instead of olive oil.
3-Ingredient Protein Bars
These are still in testing phase but hopefully I can share a recipe soon. The ingredients are Vega protein, peanut butter and almond milk. They aren’t fancy but they’re functional if I need a quick snack before and after workouts. For other homemade protein bars, you can try my Hemp Protein Bars, Almond Coconut Protein Bars, Baked Strawberry Protein Bars or my No-Bake Coconut Protein Bites.
More often than not, I buy kale and don’t get around to using it in meals, so end up making kale chips. Which is a good thing because I love kale chips! Okay, I love potato chips but I can’t sit around eating potato chips all day. Kale chips are great on salads or as a tasty and healthy snack. I love adding different spices and flavours to them or using nutritional yeast for cheesy kale chips! So good. Today’s were made with sea salt and garlic powder.
To make kale chips, I add torn up kale to a bowl with a tiny drizzle of olive oil, mix in the spices then lay them on two baking sheets in one layer. Make sure you place them in one layer and not on top of each or other or they won’t crisp up. I bake them at 375 degrees until crispy. This takes about 10 minutes. Keep an eye on them as they can easily burn.
Other Prepped Items
- Grated carrots and beets for salads
- Chopped and froze cauliflower and zucchini for adding to smoothies
- Pre-chopped broccoli, carrots, onions and bell peppers for snacking and adding to salads and scrambles
- Prepped zucchini noodles for salads and noodle dishes
- Cooked edamame for snacks and salads
- Made a batch of seitan for adding protein to various recipes
Grocery List for the Week
- bell peppers
- sweet potato
- butternut squash
- lemons and limes
- portobello mushrooms
- white mushrooms
- packaged coleslaw mix (I’ll cook this up mixed with zucchini noodles)
- dairy alternatives
- almond milk
- coconut yogurt
- Daiya Cheddar Slices
- snack items
- canned items
- black beans
- white beans
- light coconut milk
- frozen items
- nutritional yeast
- veggie ground round
And We’re Ready for the Week!
I hope you found some helpful ideas and inspiration today! Whether you do a little or a lot, you can’t go wrong investing a bit of time preparing for a healthy week. Once food prep is done, sit back, relax and enjoy your Sunday evening knowing you’ve got nourishing food ready for whatever comes your way this week!
For more vegan meal prep ideas, check out last weeks post here.