Welcome to another week of vegan meal prep ideas! Among other things, I prepped black bean soup, quinoa chickpea stew and roasted vegetable quinoa salad, so it’s going to be one cozy and delicious week ahead.
HOW I DO VEGAN MEAL PREP
Rather than pre-packed meals, I do a buffet-style or buddha bowl meal prep, which means I made a bunch of different ingredients that can be paired together in different combinations. I usually make a couple of mains, a bunch of sides, a sauce or two and some snacks and treats. For more info on how to get started with plant-based food prep, check out these posts:
- Vegan Food Prep Tips for Healthy Meals All Week
- How to Stock a Vegan Pantry
- How to Transition to a Plant-Based Diet
- Meal Planning Tips for a Healthy Vegan Diet
- All Weekly Meal Prep Posts
- One Day Vegan Meal Plan Posts
WHAT I PREPPED THIS WEEK
This may seem like a lot of food but between my husband and I we will finish all of it before we even get to the weekend and I’ll even usually do another smaller prep mid-week. We have busy, active schedules during the week and having healthy food ready to go is absolute life-saver. We both eat so much better when we do a solid food prep, plus we spend less money, waste less and eat way more vegetables.
If you’re working on making healthier choices at home, I can’t stress how effective doing at least some food prep can be. Even if its just pre-washing and chopping fresh veggies, it makes such a big difference. I find a few good salad dressings to be a key prep item too so you can quickly throw together delicious salads and buddha-bowl style meals.
What I Prepped this Week
- Black Bean Soup
- Quinoa Chickpea Stew
- Roasted Vegetable Quinoa Salad
- Roasted Brussel Sprouts
- Dry-Fried Tofu
- Ginger Miso Dressing
- Tahini Herb Dressing
- Roasted Turnip and Rutabaga
- Grated Beets for Salads
- Red Lentil Hummus
- Baked Sweet Potatoes
- Protein Bread
Dishes to Make This Week
In addition to everything I prepped, I’ve had a few dishes on my mind that I can’t wait to eat this week! Here’s what I was thinking:
- Epic Everyday Raw Salad. That’s what I’m calling it. I want it to be a rainbow salad so I’m thinking spinach for green, beets for purple, red pepper for red, squash for yellow, carrot for orange, brussels for more green and then a scoop of whole grains plus seed, nuts and one of the dressings I made this week. Since I’ve already prepped a lot of the veggies this will be quick and easy for weeknight meals.
- Apple Pie Smoothie. I’ve been thinking about this lately and it has to happen this week. I’m thinking apple, frozen peach, oats, walnuts, cinnamon, ginger and vanilla protein.
- Buddha Bowls. Since I prepped the quinoa salad, baked sweet potatoes, roasted brussels, roasted root vegetables and grated beet and carrot and made two yummy dressings, I see a lot of buddha bowls in my life this week.
- Oats with Cannellini Beans and Zucchini. I know this sounds weird but I can’t wait to try it. I love making zucchini oats but this week I’m going to try it with mashed white kidney beans too. I’ll probably pair this with cacao nibs and chocolate protein powder.
- Mint Chocolate Chip Smoothie Bowl. I’m putting this here because I’ve been making it every day and I’m obsessed. I use zucchini, cauliflower, avocado, frozen banana, peppermint extract, cacao nibs, moringa and spinach then add just enough water to get it to blend. Scoop it into a bowl and eat it with a spoon, it’s so good!
Groceries this Week
It was a pretty small shop this week, I didn’t need much for pantry staples so it was mostly produce. We spent about $150. Besides all our fresh produce, here are a few of the other items I picked up this week:
- white miso paste
- dried green lentils
- jalapeno, lime and cilantro for the black bean soup
- light coconut milk for the stew
- firm tofu for dry-frying
- chickpea flour for protein bread and pancakes
Vegan Meal Prep Ideas
A few of this week meal prep items are recipes in the works. My weekly meal prep is a great time for me to test and tweak recipes I’m working on for the blog, so you’ll see a lot of those here. I’ve got a recipe on the way for the Black Bean Soup, the Chickpea Quinoa Stew and the Red Lentil Hummus.
I’ve been trying to make a black bean soup I loved for a while now and I think I finally did, thanks to my new Vitamix. I could never get it this blended and creamy before but after blending about half of this soup in the Vitamix it was the perfect colour and consistency I was looking for. I can’t believe I waited this long to buy one but like everyone has been saying, you don’t really know until you get one.
Anyways, this soup is awesome. It’s flavourful, spicy, easy to make, inexpensive, high in protein and fibre and it will be coming in a recipe soon. Here’s what was in it: black beans, onions, carrots, celery, tomato sauce, garlic, onion, jalapeno, broth and spices.
I can’t wait to eat this all week!
This stew is hearty, healthy and delicious. I made it with the soup basics: onion, carrot, celery and garlic, then added quinoa, chickpeas, tomato, coconut milk and spices. It has a creamy, coconut tomato curry broth that’s really nice with the chickpeas, quinoa and veggies. You can find the recipe here.
Roasted Vegetable Quinoa Salad
You can’t go wrong with a simple, roasted vegetable salad. To make this, add any vegetables you want to a baking sheet, add some spices, roast them until tender and then mix with cooked quinoa. I used mushroom, zucchini, onion, garlic, carrot, sweet potato and green pepper. I finished it with some lemon and balsamic vinegar. This makes a great main, side or snack and it’s very low in fat and has a decent amount of protein.
Ginger Miso Dressing
I love having a couple good dressings in the fridge for making super quick salads. Eating at least one big salad a day is a great way to make sure you’re getting those micronutrients in. I like to add lots of spinach and other greens, cucumber, grated beet, grated carrot, brussel sprouts and whatever other veggies I feel like or have prepped. If I’m having it as a side, I’ll stick to just veggies, if I’m having it as a meal, I’ll add nuts, seeds, beans and something like tofu.
For this dressing, I used a big chunk of fresh ginger, 1 tbsp of miso paste, a long pour of apple cider vinegar, 2 tbsp of sesame seeds, 2 cloves of garlic, some stevia and some water to thin it out.
Tahini Herb Dressing
Salad dressings are a great way to use fresh herbs. I had some mint and parsley I needed to use so I blended them with tahini, apple cider vinegar, garlic and lemon to make this simple tahini herb dressing.
Roasted Turnip and Rutabaga
I’ve been loving roasted turnip and rutabaga lately. Last week I added potato but I wanted to keep this weeks a little lower carb so I left the potato out. These root vegetables are high in fibre and turnip contains lots of vitamin C and a good amount of B vitamins, calcium, copper and phytonutrients. Rutabaga is rich in beta-carotene, potassium, manganese, thiamine, B6, calcium, magnesium and phosphorus.
Red Lentil Hummus
I decided to switch things up from chickpea hummus and try a red lentil hummus this week. It turned out really nice and is a good source of fibre, protein, magnesium and other essential vitamins and minerals. Here’s how I made it:
- 1 1/2 cups cooked red lentils
- 3 cloves garlic
- 3 tbsp tahini
- a good squeeze of fresh lemon juice
- salt and pepper, to taste
Blend it all up and that’s it. You can eat this on toast, crackers and salads and use it as a dip for raw veggies or sliced apples. For more hummus recipes, try my kale hummus, roasted carrot hummus, beet hummus or roasted garlic hummus.
Vegan Protein Bread
Okay, so this is kinda weird and I wouldn’t exactly say it’s delicious as much as it is functional. Vital wheat gluten is like a flour and it’s most often used to make seitan, a high-protein, dense and chewy food that depending on how you flavour it, seitan can be similar to chicken, beef or pork.
I make this maybe a couple times a year. It’s basically a high-protein vessel to get peanut butter, tahini and avocado into my mouth. It’s made with vital wheat gluten and chickpea flour making it very high in protein with virtually no fat or carbs. I don’t mind the taste or texture but it’s definitely not for everyone. You can find the recipe here.