Vegan Meal Prep – Week 12
For this weeks vegan meal prep I focused on some higher fat options, as well as low-glycemic carbohydrate sources to fuel my activity level while keeping my sugar intake low. We’ll go over everything I made and how you can use the ingredients in meals during the week.
Meal Prep Tips
- Write out a prep plan. I like to do this Saturday night or Sunday morning so I have a clean plan of what I’ll be prepping. As I create the list, I made a grocery list of what I need. If you’re new to food prep, it may also be helpful to come up with a work flow plan to make your prep more efficient.
- Grocery shop accordingly. Take your meal prep list and grocery list and head to the store. Get everything you need for a successful prep. I love these mesh reusable produce bags for shopping.
- Clean out and organize the fridge. Our fridge is typically completely bare by Sunday so this is an easy step for me. If you find your fridge is still very full by the time the weekend comes, assess your grocery shopping and eating habits to help reduce food waste and save money.
- Prepare food storage containers. I have a variety of Glass Lock Containers, Mason Jars, Weck Jars and Tupperwear containers I use for food storage. I like these Plastic Lids for the mason jars. I’m slowly transitioning to all glass but I use what I have for now. I make sure I’ve got these cleaned and ready to go so I can pack up the prepped food as I go.
- Take breaks if needed. I usually do a few things in the morning then come back and finish in the late afternoon. Sometimes I have to do it in three parts if I have a busy day. If I do happen to be home most of the day, I might do it in one big stretch but it can be tiring so take breaks as needed!
- Batch the work. I like to do all the veggie prep first then get that mess cleaned up before I start in on items that don’t require the oven or stove. If I’m using the slow cooker for anything, I get that started first.
- Listen to a podcast or music. Throw some music on or listen to podcasts while you prep to pass the time. I like this Bose Bluetooth Speaker. Check out a list of my favorite podcasts here.
- Enjoy the process. Try to have fun and enjoy the process and opportunity to prepare healthy food for you and your family. I feel very lucky and grateful have access to the food we do and to be able to eat as well as we do. I try not to forget that so it doesn’t feel like some I have to do, but rather something I get to do.
Weekly Menu and Meal Ideas
Here are some meals and snacks I will make with what I prepped this week.
- spaghetti squash with tahini
- flax buns with nut or seed butter
- chia pudding
- sweet potato with sunflower seed butter
- pumpkin protein pudding
- roasted potatoes
- tempeh and spaghetti squash bowls
- tofu scramble with kale, mushrooms and onions
- veggie hash with tempeh
- vegan sausages with kale, mushrooms and onions
Lunches and Dinners
- roasted vegetable and tempeh bowls
- buddha bowls with ingredients like veggies, chickpeas, tofu, vegan sausages, hemp seeds and flax crackers
- zucchini noodle pasta with nutritional yeast
- spaghetti squash with pasta sauce and nutritional yeast
- quick stir fries with tofu, broccoli, bok choy and peppers
- sides of roasted cabbage, eggplant, carrot, zucchini and onion
- chia pudding
- flax crackers with hummus or sunflower seed butter
- almond cacao balls
- macadamia nuts, cashews, almonds
- roasted veggies
Vegan Meal Prep – Week 12
Here’s everything I prepped this week. This week I did another ingredient prep where I made individual ingredients that can be mixed and matched all week. Sometimes I’ll do it a bit different, such as in week 9 and week 10, where I made complete dishes like soup and salad. Sometimes I go that route, sometimes I do this buffet-style or buddha bowl method, sometimes I do a bit of both but regardless, it’s always a lifesaver.
Roasted vegetables are so handy to have on hand for quick meals. If you prep anything, I’d recommend starting with a selection of roasted vegetables. You can either make them indivually or mix them all up and do a couple baking trays worth. I like have them as a side or mix them with tofu, beans, lentils or seitan or just eat them for a snack.
This week I made:
- roasted carrots – used 1/2 tsp olive oil, salt and pepper, roasted at 425 for 30 minutes
- roasted cabbage – nothing added, roasted at 425 for 40 minutes
- roasted zucchini and onion – nothing added, roasted at 425 for 30 minutes
- roasted eggplant – roasted at 425 for 40 minutes
- roasted potato – used olive oil, chili powder, paprika and onion powder, roasted at 425 for 45 minutes
I try to vary the vegetables we eat each week to ensure we’re getting a variety of micronutrients. Including a variety of plant foods in your diet is also important to promote a strong and robust gut microbiome. Different vegetables have various pre and probiotics that are great for gut health. The more variety you can get, the better!
Chopped Raw Veggies
Prepping chopped raw vegetables saves a ton of time and clean up during the week. I’ll use these for quick stir-fries, veggie breakfast hash, buddha bowls and tofu scrambles.
This week I chopped:
- bok choy
- bell peppers
I also prepped a container of zucchini noodles. I love these for super quick dinners. I just add them to a pan for 5 minutes with some other veggies then top with sauce and nutritional yeast.
Again, I try to vary these each week so we’re getting a variety of micronutrients into our diet. I’ll use the kale, mushrooms, peppers, onions for quick breakfast scrambles, the bok choy for quick Asian-inspired stir-fires and the broccoli in various lunches and dinners. We usually steam the broccoli and add it to bowls and salads.
These are super easy to make and make a great snack. For this version, I used:
- 1 cup ground flax
- 1/2 cup water
- 1 tsp garlic powder
- 1 tsp onion powder
Mix all that up in a bowl to form a thick paste. Line a baking tray with parchment paper then use wet hands to press the dough into a thin even layer. Bake at 325 for 30 minutes or until they’re crispy. The longer the bake, the crispier they get just make sure you spread them out as thin as possible otherwise they’ll be chewy.
You can add other seeds to make them more hearty if you like. Chia, hemp, sesame and pumpkin seeds all work well.
This was an experiment for a new recipe. I used flax, coconut flour, baking soda, apple cider vinegar and almond milk to make them. I will have to report back on how they turn out because I haven’t tried one yet. I plan to eat these as snacks, sliced in half and topped with jam, nut butter, tahini, hummus or avocado.
For more snack ideas, check out my list of easy vegan snack ideas.
Last week I did acorn squash (view week 11 prep here) so I switched things up this week with spaghetti squash. I have a how-to for cooking spaghetti squash here. I’ll eat this with salt and pepper for a snack, mixed with tofu and other veggies for a quick meal and topped with sauce and nutritional yeast for dinners.
Almond Hemp Energy Bars
I made these snack bars by blending:
- 1 cup raw almonds
- 1/2 cup sunflower seeds
- 1/2 cup hemp seeds
- 1 tbsp coconut oil
- 1/2 cup sunflower seed butter
- 1 tbsp monk fruit sweetener
- 2 tbsp cacao paste
- pinch of sea salt
After I blended that into a dough, I pressed the dough into a parchment paper lined loaf pan and let them set in the freezer. I’ll eat these for snacks and desserts this week.
Hemp and Chia Seed Pudding
I made 4 servings of chia seed pudding for snacks this week. I’ll eat this plain or topped with nuts, seeds or berries. I made one with cacao powder for a chocolate chia pudding and one with vanilla protein powder.
For each 2 serving container, I used:
- 1/4 cup chia seeds
- 2 tbsp hemp seeds
- 1 cup almond milk
- either 1 tbsp vanilla protein powder or cacao powder
Mix well and store in the fridge up to 5 days. These are rich in fiber, protein and antioxidants and make a great snack or dessert.
I always make baked tofu for meal prep. Baked tofu is so easy to throw into any meal for some extra protein. I toss the tofu with soy sauce, garlic powder and black pepper then bake at 400-425 until browned.
For more baked tofu inspiration, check out Coconut Cauliflower Rice Buddha Bowl, Vegan BBQ Tofu Bowls, Vegan Sweet Potato Tofu Bowls, Vegan Thai Chopped Salad or Vegan Buddha Bowl with Tofu and Edamame.
I loved last weeks marinated tempeh (used it in this recipe – so good!) so much I wanted to make some more this week. I switched it a little though and didn’t use any almond butter in this one. I didn’t measure exactly but I used soy sauce, salt, garlic powder, pepper, sweet chili sauce and rice wine vinegar. This will marinate in the fridge all week and when I want to eat some I just broil it in the oven until hot and browned or mix it into a scramble or stir-fry.
Meals from this Prep
I try to come back at the end of the week and add some of the meals I make from each prep. I remembered 3 of them this week!
- Spaghetti squash with tempeh, broccoli and cabbage.
- Spaghetti squash with tofu, roasted veggies and broccoli.
- Veggie breakfast hash with vegan sausage, avocado and sauerkraut.
More Meal Prep Inspiration
If you found this helpful, you can view all the past weeks meal preps here. For tips on healthy plant-based eating, you may enjoy these articles:
Vegan Macro Cheat Sheet // Vegan Grocery List // Vegan Food Prep Tips for Healthy Meals All Week // Vegan Nutrition Guide // How to Stock a Vegan Pantry // Best Vegan Protein Sources // Healthy Eating on a Budget