Vegan Meal Prep – Week 11
For this week’s vegan meal prep, I did a buffet-style prep. A buffet meal prep consists of various ingredients you can mix and match all week for quick, healthy meals. I also made chocolate coconut energy balls and slow cooker multigrain porridge.
Weekly Menu and Meal Ideas
Most weeks I make a meal plan of the what I’ll be cooking each night and I prep a bit for that but this week I didn’t want to cook every night, so I did a buddha bowl prep. These ingredients can be thrown together for quick, basic meals during the week. With the ingredients I prepped, here are some of the meals I’m planning.
- slow cooker multigrain cereal
- acorn squash protein pudding
- toast with hummus or almond butter
- dairy-free yogurt and granola
- squash breakfast bowls
- sweet potato breakfast bowls
- tofu scramble with vegan sausage or seitan and veggies
- sauteed veggies with seitan
- breakfast tacos with lentils or tofu scramble
- tempeh and sweet potato breakfast bowls with avocado
- slow cooker multigrain cereal
- chia pudding
- buddha bowls with ingredients like tofu, lentils, cabbage, kale, broccoli, carrot, brown rice, tempeh
- lentil tacos
- seitan and roasted veggies
- buddha bowls/salads
- chocolate coconut balls
- nuts and seeds
- rice cakes and hummus
- chia pudding
Vegan Meal Prep List Week 11
Here’s exactly what I did for this weeks meal prep. I didn’t get to everything on my list but this still makes my week so much easier. This took less than 2 hours and will save me a ton of time and clean up during the week. In addition to the items below, I also cooked a batch of brown rice and chopped bell peppers and celery sticks for snacking.
Roasted Acorn Squash
I love these for breakfast but they’re also great for quick lunches and dinners. They’re delicious filled with sweeter ingredients like coconut yogurt and nuts or savory ingredients like tahini and broccoli, or just plain with salt and pepper. I roast these at 400 degrees F, face down until easily pierced with a fork.
Lentils are an excellent low-fat source of protein and complex carbohydrates. I’ll use these to make lunch and dinner buddha bowls or lentil tacos. I eat them for breakfast sometimes too.
If you prep French, black, green or brown lentils, you can use them in my Vegan Lentil Tostadas with Avocado Cilantro Sauce, Healthy Vegan Lentil Tacos, Roasted Vegetable Lentil Salad or Vegan Sweet Potato Buddha Bowl.
Baked Sweet Potato
I’ll eat these for breakfast, lunch or dinner, on their own or topped with ingredients like nut butter, tahini sauce, veggies or beans. I roast these at 400 degrees F, face down until soft and browned.
Try them in my Sweet Potato Breakfast Bowls.
Roasted Green Cabbage
I love roasted cabbage and eat it for breakfast, lunch, dinner and snacks. It’s delicious with salt, pepper and tahini or mixed with other roasted veggies. To make it, I simply chop it up and roast at 400 degrees F until tender. If you prep roasted cabbage, you could use it in my Vegan Buddha Bowl with Tofu and Edamame. Roasted cabbage is also really good in breakfast wraps and bowls.
Red Cabbage Slaw
I love having shredded red cabbage on hand so I can easily throw it into bowls, stir-fries and salads. Cabbage is highly nutritious and this is such an easy way to eat more of it. You can try it in my Vegan Sweet Potato Buddha Bowl or Chickpea Blueberry Salad.
Roasted carrots are one of my favorites for buddha bowls and salads since they’re a little sweet and so tender and delicious. I used 1/2 tsp of olive oil for this whole tray of carrots and roasted them at 400 F for just over 30 minutes. You could use these in my Roasted Carrot, Kale and Quinoa Bowl.
Slow Cooker Multigrain Cereal
This is a new recipe I’m trying out. The first test went pretty well but I plan to swap out the quinoa for another grain because it got too mushy. I might try something other than sorghum too. I’m thinking brown rice, barley and steel cut oats. Read my guide to whole grains for more ideas on what you could use.
To make this I used,
- 1/2 cup each brown rice, sorghum and quinoa
- 1 chopped apple
- 1 chopped banana
- 1 tsp cinnamon
- 4 cups of water
- 1/2 tsp sea salt
I added all that to the slow cooker and cooked on high for 3 hours. You may need to add a little more water as it cooks. I had to stir in some extra water at the end. It will vary based on the grains you use. An alternative to this would be my Apple Baked Steel Cut Oatmeal or Easy Banana Baked Oatmeal which both work wonderfully for meal prep.
Chopped broccoli is always good to have on hand and have it prepped in advanced saves clean up time during the week. I’ll roast, steam or saute this to add to meals like bowls or use it in quick veggie stirfries. You could use prepped broccoli in my Edamame Broccoli Wild Rice Salad, Broccoli Brown Rice Bowl with Almond Satay Sauce or Vegan Thai Chopped Salad.
I make my own seitan from time to time for a source of protein. I’ve tried many recipes and am still on the hunt for the perfect method. For this version, I used 2 cups vital wheat gluten, 1/2 cup chickpea flour and 2 cups water to make the dough. I kneaded that for 5 minutes, let it rise for 5 minutes, then cut it into 5 slabs and simmered it in vegetable broth for 40 minutes. I added some soy sauce, garlic powder and kombu to the stock for extra flavour.
You can eat this as is or add it to recipes like stews, stirfry, tacos, scrambles, sandwiches, Asian dishes or anywhere else you would use meat.
Chocolate Coconut Balls
I love having 1 or 2 sweet snacks on hand during the week for after meal treats. I made these balls by blending:
- 1 cup raw cashews
- 1 cup packed, pitted soft dates
- 1 tbsp coconut oil
- 1/4 cup cocoa powder
- pinch of sea salt
- splash of water to roll into balls
This made 13 balls.
To make my go-to baked tofu, cube 1 block of tofu and toss with a 2-3 tbsp soy sauce, 1 tsp garlic powder and a pinch of salt and pepper. Place on a baking tray and bake at 400 F until browned and crispy. I’ll use these as a source of protein in lunch and dinner bowls.
Baked Marinated Tempeh
I prepped some marinated tempeh to make brown rice and cabbage bowls tomorrow. For the marinade, I used:
- 2 tbsp sunflower seed butter
- 2 tbsp soy sauce
- 2 tbsp sweet chili sauce
- 1 tbsp rice wine vinegar
- 1 tsp garlic powder
- salt and pepper
Check out the final recipe for the Brown Rice and Baked Tempeh Bowls!
Meals From this Prep
Here are a few of the meals I ate during the week after this prep.
More Helpful Articles
To view all previous weeks meal preps, click here. You may also find these articles helpful: