Vegan Meal Prep – Week 14
These weekly vegan meal preps are to give you ideas and inspiration for how to do put together your own vegan food prep plan. Preparing food in advance is a sure-fire way to set yourself up for healthy eating success plus doing a weekly meal prep saves time and money, prevents food waste, helps you eat more veggies and helps keep the kitchen clean all week.
Tips for Vegan Meal Prep
We went over some good tips for meal prep in my week 12 post. Let’s cover some more about it today.
First of all, who is meal prep for?
- plant-based beginners who are unsure of what to eat day-to-day
- busy families who need quick and easy meal solutions during the week
- students and full-time workers who need easy lunches ready to go
- anyone on a budget
- anyone wanting to reduce food waste
- anyone interested in improving their health by eating better
- those who don’t love cooking and clean up and want to minimize their time in the kitchen
- those who need to lose weight for health reasons
Those are just a few of the reasons why someone might want to invest time in meal prep.
Why do I do it? I work from home, so what’s the point?
Well, when I prep healthy ingredients in advance I eat way healthier and consume way more veggies than when I don’t. We’re busy during the week and even though I work from home and could prepare each meal, having things ready to go saves me so much time. I can quickly throw together meals so I can be in and out of the kitchen in minutes.
I also love getting the dirty work done so it only requires minimal effort to keep out kitchen clean all week.
Best Food Storage Containers
If you’re going to be a meal prep pro, you’re going to need some good food storage containers! Here are my favourites:
But what should I make?
A lot of people get overwhelmed when it comes to food prep. They just don’t know where to start so they end up doing nothing.
My biggest tip for getting started with just a little bit of prep is:
Wash and chop lots of fresh veggies.
If you have raw, fresh veggies ready to go, you can quickly make all kinds of meal. Breakfast scrambles, salads, roasted veggies, soups, stir fries…they all become a breeze and you’ll save so much time on clean up. Veggies you can wash and prep in advance are:
- chop broccoli
- de-stem and chop kale
- grate or dice carrots
- grate raw beet
- chop celery
- chop onions
- chop mushrooms
- dice or chop bell peppers into strips
- shred cabbage
After you give prepping veggies a try, use these tips to figure out what else to make.
Create a meal plan and grocery list.
Before you head to the store, sit down and create a rough meal plan and grocery list. This will help you stay focused at the grocery store to ensure you don’t buy food that won’t be eaten.
Try browsing Pinterest to find ideas if you want to try some new recipes, get a few plant-based cookbooks you love or of course, choose a few of my recipes to try.
Start with your favourites.
Do you have any favourite recipes or ingredients? What can you do to prep some or all of them in advance? Soups and stews are a great choice for complete meals than be re-heated. Lentils, chickpeas, brown rice, quinoa, tempeh, edamame, tofu and roasted veggies are great for using in a variety of dishes.
When I meal prep, we mostly eat buddha bowl-style meals during the week. A good combo for a healthy bowl is:
- Legumes. Choose your favourite bean or lentil, or go with baked tofu, tempeh or edamame and include that in your weekly prep.
- Grains or starchy veggies. Whole grains like brown rice or quinoa or baked sweet potato or squash are great in bowls. Include 1-2 of these in your prep.
- Vegetables. I love roasted veggies in bowls and usually add a big handful of greens too. I always prep some roasted veggies for throwing into bowls. I love roasted cabbage, broccoli, carrots, beets and brussel sprouts.
- Fats. Try adding some avocado, olives, nuts or seeds for healthy fats.
- Sauce. My go-to is lemon tahini sauce and good news, you can include a batch in your weekly prep.
Meal Prep Buddha Bowl Ideas
- Vegan Buddha Bowl with Tofu and Edamame. Bake the tofu, make the sauce, cook the rice edamame and roast the cabbage in advance. Double up if you want to eat this all week. You can divide the ingredients into 5 containers to grab and go for quick lunches if needed.
- Roasted Potato Avocado Buddha Bowls. Roast the potatoes and chop all the veggies in advance. Either store the ingredients separately for quick assembly during the week or divide into 4 containers for grab-n-go meals.
- Vegan Sweet Potato Tofu Bowls. Bake the tofu, roaste the sweet potato and chop the veggies in advance. Either store separately or pack up into 4 containers for ready to go meal.
- Coconut Cauliflower Rice Buddha Bowl. Make the cauliflower rice, bake the tofu and make the sauce in advance. Either store separately for quick assembly or pack it up into 4 containers for lunches during the week.
Vegan Meal Prep – Week 14
Here’s an overview of what I prepped this week:
- Sunbutter fudge
- coconut oil chocolates
- coconut hemp seed bars
- red curry kabocha squash soup
- vegan cream of broccoli soup
- chopped onions, kale, peppers, broccoli and mushrooms
- roasted cabbage and brussel sprouts
- mashed butternut squash
- overnight n’oatmeal
Lately I’ve been doing strictly ingredient preps but today I did two recipes: broccoli soup and kabocha squash soup. These are perfect for lazy lunches and dinners. Okay, let’s take a closer look at what I made.
I’ve been sharing a bit in my Facebook group about my switch to a bit of a higher-fat, lower-carb diet. I’m not eating what’s considered “low-carb” but I’m eating a lot less than I used to and instead I’m getting more calories from fats. I love having these little “fat bomb” treats on hand to satisfy my sweet tooth after meals.
Get the Recipe: Vegan Sunbutter Freeze Fudge
Coconut Oil Chocolates
I made these coconut oil chocolates last week too. Each batch makes 15 chocolates, so between my husband and I, they easily disappear in a week.
Get the recipe: Sugar-Free Vegan Chocolate Fat Bombs.
Coconut Hemp Seed Bars
My weekly meal preps are a great time for me to test snack recipes. This is a new recipe I’m testing. I used hemp seeds, coconut, coconut oil, coconut flour and a monk fruit xylitol blend to make them. They’re really taste but the texture needs some work as they’re pretty crumbly. Stay tuned for a full recipe! This made 12 bars we can stash in the freezer for treats this week.
Red Curry Kabocha Squash Soup
I need to re-shoot this Red Curry Kabocha Squash Soup recipe so I included it in this weeks prep. It’s delicious, healthy and easy to make!
Vegan Cream of Broccoli Soup
I also need to re-shoot this Vegan Cream of Broccoli Soup recipe so we’re having two soups this week. I love meal prepping soups because they’re so easy for quick meals and are a great way to get lots of nutrition into your diet. They’re also high-volume but low calories so they’re a great way to feel like you’re eating more than you actually are.
This broccoli soup is very easy to make. You only need a few ingredients and maybe 20 minutes and it’s done.
My chopped veggie preps are probably getting kind a little boring (I prepped the exact same ones last week) but having these ready to go is an absolute lifesaver. Here’s what I’ve got here:
- bell peppers
- zucchini noodles
I mostly use these for quick breakfast tofu scrambles. The zucchini noodles I use for lunch and dinner. To make them, I heat them in a pan for about 5 minutes with either a simple stir-fry sauce or a tomato pasta sauce and nutritional yeast. Sometimes I eat them raw with a quick pesto.
We just love roasted cabbage at my house and we go through it like crazy. I eat this with all meals of the day and even for snacking. I love it topped with tahini for a snack or I’ll throw a handful in big lunch salad. It’s so good! To make it, simply chop it all up and roast it with salt and pepper on a baking tray at 425 degrees until tender.
You could use this prepped cabbage in my Vegan Buddha Bowl with Tofu and Edamame.
Roasted Brussel Sprouts
Mmmm, I already can’t wait to eat these this week! I’ll have these for a snack and use them in breakfasts, lunches and dinners. To make them, cut in half and roast cut side down at 425 until tender. I used 1 tsp of avocado oil for this whole tray. They’ll get more browned if you roasted them directly on the pan but I wanted a quick clean up today so I used parchment paper.
Butternut Squash Puree
I loved having a container of mashed butternut squash on hand last week so much that I had to make it again this week. I eat for an early morning pre-workout snack topped with coconut yogurt, almond butter and blueberries. I eat it for a snack too, just plain with salt and pepper or topped with tahini or sunflower seed butter. You can add a scoop to any bowl or salad too, it’s delicious.
These are a little experiment in the best overnight n’oatmeal. What’s NOatmeal, you might ask? It’s basically an oatmeal-like dish made without oats. For this batch I used flax, chia, hemp seeds, coconut and almond milk. I’ll be sharing some various n’oats combos soon. They can be made as overnight n’oats or cooked stovetop for a warm breakfast.
Interested in eating vegan but have no idea where to start? Don’t forget to join my FREE Vegan Quick Start Guide email series below!