Vegan Meal Prep – Week 9
Welcome to another week of vegan meal prep ideas! I’ve made so many soups lately that I decided to switch things up this week with some new dishes. This week features black pepper tofu, hoisin chickpeas, tempeh and broccoli, butternut squash lentil stew, citrus miso dressing and white bean chili.
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.
This week was a little different as I made 4 main dishes but I still like the ability to mix and match during the week depending on what I feel like.
For more info of 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
I didn’t make any energy bars this week since I’m trying to focus on eating lower sugar snacks and adding more vegetables to snack time, plus I still have a few Hemp Protein Bars, Tahini Bars and Chocolate Chia Seed Bars in the freezer.
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
- Hoisin Broccoli, Chickpea and Tempeh
- Black Pepper Tofu Stir-Fry
- Butternut Squash Lentil Stew
- White Bean Chili
- Baked Sweet Potato
- Baked Butternut Squash
- Balsamic Dijon Vinaigrette
- Citrus Miso Vinaigrette
- Grated Red Cabbage, Beets and Carrots
I’ll eat the butternut squash for breakfast bowls topped with things like granola, coconut yogurt, peanut butter, cacao nibs and coconut butter. I’ll use the grated cabbage, beets and carrots on salads and I’ll mix and match the rest of the dishes depending on what I feel like.
Other Eats Lately
- Green smoothie bowls. I’ve been back on the green smoothie bowl train lately and loving it. With my new Vitamix I can add in way more veggies and still get a creamy, delicious smoothie. My favourite veggies to add are zucchini, cucumber, parsley, celery, spinach and kale. When you mix those in with frozen fruit you don’t even notice they’re in there. I’ve also been adding moringa, spirulina and chlorella and have been trying to be more consistent with some adaptogens known for balancing hormones such as maca and ashwagandha.
- Quick salads at every meal. I’ve been upping my salad game to include quick salads at every meal, even breakfast. With the extra veggies in my diet lately, I’ve been feeling really amazing. Prepping a few salad dressings really helps with this.
- Savoury breakfast bowls. This is hard for me because I always want sweet foods in the morning. I’d always rather eat pancakes, oats or smoothies but when I start the day with sweeter foods I tend to crave sweets all day and I’m really making an effort to keep my sugar intake in check. I’ve been having these savoury breakfast bowls more often and I’ve actually found I’m starring to crave them now. To make this, I’ll cook up something like onion, mushroom and tempeh and serve it with squash or sweet potato, avocado and sprouts. Sautéed greens are also a yummy addition.
- Daily green juices. I’m so hooked on making healthy juices in my Vitamix! No need to use a juicer or make a big mess! Just add in your fruits and veggies, top it off with water and blend until completely smooth. It tastes amazing, is an easy way to eat more vegetables and it’s so easy. I’ve been drinking one huge juice everyday and I absolutely love it. Some combos I’ve been enjoying are beet, orange, carrot, kale and lemon, spinach, cucumber, parsley, lime and celery and apple, ginger, turmeric, carrot and orange. Anything goes though, pretty much any combo tastes good so it’s such a fun way to be creative and enjoy plenty of healthy fibre and hydration.
Vegan Meal Prep Ideas
Some of this weeks meal prep dishes are recipes in the works. I was pretty happy with all 4 of them and will most likely continue developing them into recipes. So watch for an easy white bean chili, butternut squash lentil stew, chickpea and broccoli with hoisin sauce and black pepper tofu.
Easy White Bean Chili
This recipe was inspired by a chili recipe from the Vegan for Everybody cookbook, which I highly recommend. I roasted the yellow peppers and corn until slightly blackened and then added them to the white beans with plenty of chili powder, cumin, onion and garlic. It came out great and is healthy, filling, low in fat and high in fibre and protein.
We will eat this on it’s own or served over baked sweet potato, on salads or mixed with a handful of spinach or kale.
Black Pepper Tofu
This recipe was inspired by a recipe in Vegan Richa’s Everyday Kitchen. I don’t cook from cookbooks very often because I love creating my own dishes but I wasn’t feeling very inspired this week and needed some new ideas. Richa’s cookbook has some great recipes in it and a ton of awesome sauces which are so great for taking your dishes to the next level.
To make this, I first dry-fried the tofu with black pepper and red chili flakes, then removed it from the pan and added it to a bowl with soy sauce, rice vinegar, garlic and maple syrup.
While the tofu was marinating, I stir-fried zucchini, celery, mushrooms and green beans and then added the tofu and sauce back in to finish it off. Once it was finished, I mixed in some cooked brown rice. This can be eaten on it’s own or served over additional rice or quinoa. It tastes great and is low in carbs and high in protein.
Chickpeas, Tempeh and Broccoli in Sunflower Sauce
I’d been making so many soups lately that I really switched things up this week with some Asian-inspired recipes. This came out fantastic and I’ll probably keep working on a recipe for it. To make it I stir-fried broccoli, celery and bell pepper for about 5 minutes then mixed in the sauce, chickpeas and tempeh and cooked until the sauce thickened.
The sauce came out so good. It was made with sunflower seed butter, garlic, ginger, molasses, stevia, rice vinegar and soy sauce which was based off Hoisin Sauce recipe in Vegan Richa’s Everyday Kitchen as a base. You can make this with any veggies and with or without tempeh but I decided to add some for a bit of extra protein.
Butternut Squash Lentil Stew
I completely winged this recipe and I’m glad I wrote it down because it came out so good. It’s made with carrot, parsnip, sweet potato, butternut squash, mushrooms, kale and lentils. I used curry powder, turmeric, ginger and cumin for the spices so it has that perfect slightly sweet, slightly spicy, delicious curry flavour to it.
I love using butternut squash in stews because it’s texture is so creamy when cooked and as some of it starts to fall apart it adds the most wonderful texture to dishes like this. This will be coming in a recipe soon for sure. It’s also very low in fat with a good amount of protein, lots of fibre and tons of vitamins and minerals.
Citrus Miso and Balsamic Dijon Vinaigrette
I made two salad dressings for quick salads this week. One was a citrus miso dressing I made with 1/2 an orange, miso paste, water, apple cider vinegar, maple syrup and sea salt. It’s so good! The other is a simple balsamic vinaigrette made from balsamic vinaigrette, dijon mustard and stevia.