Vegan Meal Prep – Week 15
These weekly vegan meal prep posts provide ideas and inspiration for how you can incorporate meal prep into your weekly routine. Spending a couple hours on the weekend preparing healthy food for the week ahead is such as lifesaver. Even if you just do a little, it can be such a big help, preventing food waste, helping to save time and money and to stick to healthy eating habits.
Meal Plan and Ideas for This Week
- tofu scrambles with mushroom, kale, onions and peppers
- avocado toast
- n’oatmeal made with nuts and seeds
- mashed butternut squash with broccoli and marinated tempeh
- savory oatmeal with tofu and spinach
- green smoothies with kale and spinach
Lunches and Dinners
- chipotle broccoli rice bowls with avocado and tofu
- zucchini noodle and shredded cabbage salad with peppers and olives
- broccoli, tofu, cabbage bowls with almond sauce
- mushroom, spinach, broccoli rice bowls with tahini sauce
- salad with steamed broccoli, roasted cabbage, kale and tahini sauce
- ginger carrot soup
- green curry with rice and tofu
- butternut squash with nut butter
- kabocha squash
- roasted cabbage
- avocado with hot sauce, salt and pepper
- steamed broccoli with tahini sauce
- matcha fat bombs
Vegan Vegan Meal – Week 15
Here’s a recap of what I prepped this week:
- roasted potatoes
- roasted cabbage
- roasted radishes
- mashed butternut and kabocha squash
- spaghetti squash
- carrot ginger soup
- vegetable green curry
- matcha fat bombs
- chopped kale, broccoli, peppers and mushrooms
- tahini dressing
- marinated tempeh
- zucchini noodles
We’ll eat these with breakfast scrambles or as a side to lunches and dinners. To make them, I toss with various spices and roast at 425 for about 45 minutes.
You might be bored of seeing roasted cabbage on my prep list every week but we love having it on hand.
Here’s why I love it:
- super easy to make
- easy to throw in all kinds of meals
- very nutritious
- low calorie and high-volume
- tastes great
- makes a great snack – I love it with tahini!
I’ve never made roasted radishes before so this was a new addition to my prep. They taste amazing but they’re pretty tiny once roasted. This was two bunches but will probably be just one quick snack for me. To make them, I chopped and tossed with 1/2 tsp of avocado oil, salt and pepper and roasted until browed and tender.
I love mashed squash as a pre-workout snack topped with nut butter and coconut yogurt. I also like adding it to lunch and dinner bowls, mixing it into smoothies and eating it plain as a snack. It’s great with tahini sauce or plain tahini too.
I love having spaghetti squash ready for quick lunches and dinners. Here are some ways to use it:
- heat it up in a pan for a few minutes, serve with baked tofu or marinated tempeh
- enjoy as a snack with tahini sauce, salt and pepper
- top with tomato sauce and nutritional yeast for a quick meal
- make my Easy Vegan Spaghetti Squash Noodles
- make this Cheesy Vegan Spaghetti Squash Marinara
- try this Low Fat Pesto Spaghetti Squash
Check out my post on How to Cook Spaghetti Squash if you’re unsure of how to make it.
Curried Ginger Carrot Soup
I need to re-shoot this recipe for the blog so I included in my prep for the week. Last week I made my red curry kabocha soup and cream of broccoli soup and it was great having them on hand for quick meals. We finished them both by Friday.
I love making soups for meal prep because:
- they keep well
- the flavours improve next day
- they’re easy to make
- they make a nutritious, low-calorie meal or side dish
- there are endless flavour varieties you can try
Get this recipe: Curried Ginger Carrot Soup
Vegetable Green Curry
I kept the veggie green curry simple so we can eat it with various proteins, rice or noodles. I’ll probably add tofu to it during the week and serve it over rice or zucchini noodles. I used zucchini, onion, green peppers and carrots for the veggies but anything goes. This was more or less my go-to Easy Vegetable Green Curry recipe so check that out for how to make this.
If I do anything for meal prep, it’s chop veggies. First of all, chopping veggies is messy and I’d rather do it once and clean up than clean all week long. Secondly, when we have plenty of washed and chopped veggies to go, we eat more veggies! It’s so easy to make quick stir fries, salads, scrambles and snacks when you can just grab a handful of whatever.
This week I prepped:
- Kale. I mainly use kale in my breakfast scrambles but I’ll add a bit to most meals since it’s so nutritious. We use it in smoothies too. Having it de-stemmed and finely chopped is the way to go. It stays fresher this way too, so instead of a pile of limp kale at the end of the week, it’s still going strong!
- Broccoli. We go through broccoli like crazy at my house, so I usually prep two big containers. I leave it raw then we use it for steamed broccoli, add it to pasta dishes and stir fries and eat it raw as a snack with dip.
- Bell peppers. These are mainly for breakfast scrambles.
- Mushrooms. I mainly use these for breakfast scrambles but this week I want to do some sautéed mushrooms in dinner bowls.
Lemon Tahini Sauce
Tahini sauce is always a good meal prep choice. You can use it as a dip for raw veggies or as a dressing for salads and buddha bowls. I also eat it with steamed veggies as a snack.
Get the recipe: Lemon Tahini Sauce
Ever since I made these Brown Rice and Baked Tempeh Bowls I’ve been obsessed with making tempeh this way. When I’m ready to eat the marinated tempeh, I broil it in the oven for 5-10 minutes until it’s hot, sticky and browned. It’s so good! You can add this to any salad or buddha bowl-style meal.
I’ve been loving zucchini noodles fried up in a pan with a splash of soy sauce, miso paste and salt and pepper for a super quick snack or meal. If I’m eating them for a meal, I’ll add other veggies, tempeh, tofu or chickpeas. I’ll also eat these with the green curry I made.
You could use these in any of these recipes: Vegetable Lentil Zucchini Noodles // Low Carb Vegan Chow Mein // 6-Ingredient Easy Cheesy Vegan Zoodles // Vegan Pesto Zoodles with Broccoli // White Bean Vegan Meatballs with Zoodles
Matcha Fat Bombs