Vegan Meal Prep – Week 13
These weekly vegan meal prep posts are to inspire you to try meal prepping to help you eat better, save time and money and reduce stress during the week. With these ideas, you’ll eat more veggies, spend less time in the kitchen, enjoy quick and easy meals and have minimal clean up to do.
Meal Ideas for this Week
- butternut squash bowls with berries, nuts, seeds and hemp seed yogurt
- veggie tofu scrambles
- sweet potato breakfast bowls
- savory oatmeal with tofu and veggies
For more breakfast ideas, check out my list of Easy Healthy Vegan Breakfast Recipes.
Lunch and Dinner
- cream of broccoli soup
- buddha bowls with squash, edamame, zoodles, veggies
- stir fry with seitan
- zucchini noodle pasta or Asian-inspired dishes
For more ideas, check out my list of Easy Vegan Dinner Recipes.
Snacks and Treats
- almond sunflower seed bars
- chia seed pudding
- coconut oil chocolates
- hemp seed yogurt with berries, nuts and seeds
- hummus and raw veggies
For more snacks, check out my list of Easy Vegan Snack Ideas.
Weekly Vegan Grocery Staples
Although my grocery list changes from week to week, here are some staples that I typically re-stock every week:
- Sunbutter or almond butter
- Silk Cashew or Almond milk (or make your own, it’s easy!)
- sweet potato
- mixed greens
- frozen berries
This doesn’t include staple pantry items or items that last longer than a week. Those staples include:
- hemp seeds
- chia seeds
- flax seeds
- sunflower seeds
- condiments like vinegars, mustard, soy sauce etc.
- brown rice
There are more but that gives you a rough idea. You can review my vegan pantry list for a more detailed list of staples.
Vegan Meal Prep – Week 13
Here’s everything I prepped this week. This week I did another “buffet” prep where I prepare ingredients that can be mixed and matched all week. Sometimes I prep complete dishes, such as in week 9 and week 10, where I’ll make things like soups and salads but lately I’ve been loving these ingredient preps. For more ingredient preps, check out week 11 and week 12.
I prepped a big batch of zucchini noodles for super quick lunches and dinners this week. To use these, I throw them in a pan to heat for a couple minutes then either top with store-bought pasta sauce and nutritional yeast or cook them with other veggies and add a quick stir fry sauce. You can add chickpeas, lentils or the baked tofu or seitan to this for extra protein.
Whether I do a buffet prep or make recipes, I always wash and chop veggies for quick meals. If you’re new to meal prepping and are unsure of where to start, I recommend starting with this.
I also love prepping veggies because it saves a ton of clean up time during the week. By doing this ahead of time, our kitchen stays clean all week and it’s so much better than a nightly clean up.
This week I prepped:
- Broccoli. We use this for lunch and dinner bowls, stir fry and for snacking. When adding to bowls, I lightly steam it first.
- Kale. I use this a lot at breakfast for quick veggie and tofu scrambles. It’s so easy to grab a handful and throw it into all kinds of meals. We use it in smoothies and salads too.
- Bell peppers. We use these in tofu veggie scrambles and for stir fry.
- Mushrooms. I use these mainly for breakfast in tofu veggie scrambles.
- Onions. We use these for breakfast and pretty much any sautéing-type meals we make during the week.
I enjoyed having these on hand last week so decided to make them again. This week I made 3 smaller servings instead of the 2 double servings I did last week. Here’s how I made them:
- 2 tbsp chia seeds
- 1 tbsp hemp seeds
- 1 tbsp Nutribiotics Vanilla Rice Protein
- topped off with cashew milk
Coconut Oil Chocolates (Fat Bombs)
I’m eating a bit higher fat and lower carb right now so I’ve loved having these on hand for a sweet treat. I’ll eat 1-2 per day for a treat. I just pop one in my mouth straight from the freezer and let it melt in my mouth. You can also let it sit out of the freezer for 5 minutes in which case it’s like an Icy Square. So good. Here’s what you’ll need to make them:
- 3/4 cup coconut oil, 130 g measured solid
- 1/2 cup cacao powder
- 20 drops organic stevia
- pinch of pink sea salt
Almond Sunflower Seed Bars
I loved this combo from last weeks prep so I made something similar this week. To make these, mix the following in a food processor until it forms a thick dough:
- 1 cup raw almonds (160 g)
- 1/2 cup sunflower seeds (80 g)
- 2 tbsp ground flax (14)
- 2 tbsp hemp seeds (20 g)
- 1/2 cup sunflower seed butter (120 g)
- 1 tbsp monk fruit xylitol sweetener (15 g)
- 1 tbsp coconut oil (15 g)
Once you have a thick dough, line a loaf pan with parchment paper then firmly press the dough into the pan. Place the pan in the freezer for a couple hours then lift out of the pan and cut into 12 bars. Store them in the fridge or freezer.
Like I said, I’m eating a bit higher fat that I normally do right now so my no-bake bar creations have been higher fat than some of my other recipes.
Some yummy alternatives to these bars are:
You’re probably getting bored of seeing baked tofu in my weekly meal prep but it’s easy, it’s great to have ready to go and I like the taste and texture. Next week I’ll try to switch it up to give you some more ideas!
To make my go-to baked tofu:
- Toss cubed medium or firm tofu with soy sauce and black pepper. You can add garlic powder too, if you like.
- Place the cubes on baking tray either lined with parchment paper or a silicone baking mat or lightly sprayed with cooking spray.
- Bake at 425 F until browned. I usually flip them after 20 minutes then cook for another 10.
Some alternatives to this are:
Edamame is such a great quick and easy snack or protein-based addition to any meal. I prepped 4 servings I can add to various meals this week. I buy frozen organic shelled edamame then cook it stovetop.
You could also use the prepped edamame in these recipes:
I cooked a butternut squash them scooped it all into a container to make a mash. I’ll have a couple scoops of this before morning workouts or add it to buddha bowl-style meals. I love it pre-workout topped with sunflower seed butter and berries.
Hemp Seed Yogurt
This was a recipe test I’ve been thinking about. To make it, I blended 3/4 cup hemp seeds, 1/2 cup shredded coconut, the juice from 1 lemon and 1 cup of water.
It’s not as thick as I’d like but I like taste so I’m going to try another variation next week. I’ll have a few spoonfuls over my pre-workout bowls, mix it with the chia seed pudding or have it topped with blueberries.
I’ve had vegan sausages on my meal prep list the last 3 weeks but still haven’t gotten to them so this week was another batch of basic seitan. To make the dough, I used:
- 1 cup vital wheat gluten
- 1/4 cup chickpea flour
- 1 cup water
I kneaded that together in a bowl for 5 minutes then let it sit for 5 minutes. While it was sitting, I brought a few cups of vegetable broth to a simmer in a pot with a strip of kombu and garlic powder. Once the dough rested, I chopped it into large chunks and simmered in the broth until firm.
I used the cooked seitan mostly in quick saute-type meals with lots of veggies. You can add it to curries, soups, stews or breakfast scrambles too.
To view all weekly vegan meal prep posts, click here.