For this weeks vegan meal prep I made cauliflower wild rice soup, roasted brussel sprouts, farro salad, cheesy roasted broccoli, carrot ginger apple soup, roasted asparagus and sweet potato fries. I’m also sharing some ideas for meal prep breakfasts and what I’ve been snacking on lately.

Weekly Vegan Food Prep Tips | wild rice soup

Why Do Meal Prep?

We’ve talked about this before but I can’t stress how important at least some meal prep is, for me anyways. I eat so better when I have healthy food ready to go. I eat more veggies, more regular meals (instead of just snacking all day) and I just eat a more balanced diet in general.

I really notice it when I skip a week of meal prep and then struggle not to eat toast for dinner every night. If I’ve got veggies, soups, stir-fries and salads on hand, it’s so easy to eat well.

Meal prep also saves me a lot of money. When I make a good meal plan and shopping list, it prevents impulse buys or buying too much, or buying the wrong things, which can cause food waste. It also stops me from running to the more expensive store close to our house to grab things I forgot all week.

Planning is key! You can check out my post on vegan meal planning and vegan food prep tips for more on this. I also have a free meal planning sheet if you want to print it off and use it to plan your week.

Weekly Vegan Food Prep Tips | wild rice soup

Meal Prep Breakfast Ideas

My go-to meal prep breakfasts are overnight oats, tofu scrambles, sweet potato protein cookie dough, breakfast burritos and homemade energy bars. I don’t often prep breakfasts since I work from home now but I wanted to share a few ideas:

  1. Tofu Scramble. Make a big batch of tofu scramble with lots of veggies. You can eat it on it’s own, over toasts or in a wrap. You can also use it to make breakfast burritos and breakfast burrito bowls.
  2. Overnight Oats. To make overnight oats ahead of time, I recommend prepping the dry ingredients in containers and storing them in the pantry and then adding liquid the night before you need them and transferring them to the fridge. For example, for my brownie batter overnight oats, you can mix up 5 individual containers of the oats, protein powder and cocoa powder, stash them in the cupboard and then add the almond milk the night before you need one and just pop it in the fridge.
  3. Smoothie Packs. For the quickest smoothies ever, you can make pre-made smoothie freezer packs that you can just toss in the blender with milk or water. I make these on occasion and like to add ingredients like frozen banana, frozen berries, some nuts or seeds, spinach or kale and cauliflower or zucchini. You can store them in freezer bags or containers then just pop them into the blender, add water or milk and if desired, plant-based protein powder.
  4. Breakfast Cookies, Muffins and Oat Bars. Chickpea Breakfast CookiesApple Cinnamon Muffins or Baked Oat Bars or if you want something for grab-and-go or as a mid-morning snack.
  5. Chia Seed Pudding. You can never go wrong with chia seed pudding! Prep these the night before by mixing chia seeds with water or milk then adding any of your favourite extras. I like adding ingredients like coconut, hemp seeds, flax, banana, berries, peanut butter, nuts and raisin. Try my chocolate peanut butter chia pudding, chia breakfast bowls or one of these 15 chia seed pudding recipes.
  6. Quinoa Breakfast Bowls. These are easy to make for breakfast prep. Just cook the quinoa as part of your weekly prep then create the bowls nightly as needed for the next day. I like adding cinnamon, berries, banana, nuts and peanut butter and mixing in a bit of almond or coconut milk. You can add a bit of stevia or maple syrup for sweetness.
  7. Sweet Potato Breakfast Bowls. These are one of my favourite things to make for breakfast food prep. I wouldn’t recommend making them more than 2 or 3 days ahead but you can at least make the baked sweet potato ahead of time them prep the bowls nightly as needed for the next day.
  8. Homemade Energy Bars. These are more of a snack than breakfast but if you need something to grab-and-go in a pinch, they’re perfect. Try my Nut-Free Chewy Vegan Granola BarsCoconut Pumpkin Spice Latte Energy BarsCoconut Banana Energy Bars or Vanilla Espresso Date Energy Bars.

There’s a few ideas anyways! If you have time to make breakfast at home in the morning, I’d recommend one of these Easy Healthy Vegan Breakfast Recipes, Anti-Inflammatory Breakfast Recipes, Whole Grain Porridge, Chickpea Flour Pancakes or Stuffed Acorn Squash Breakfast Bowls.

Weekly Vegan Food Prep Tips | wild rice soup

Vegan Snacks

I haven’t been making homemade energy bars and protein bars since my sweet tooth sometimes has a hard time resisting a freezer full of treats.

Here are some of the things I’ve been loving for snacks lately.

  • Acorn squash with tahini and sea salt.
  • Rice cakes with almond butter and banana.
  • Rice cakes with dijon mustard, avocado and sea salt.
  • Snap peas.
  • Green smoothie bowls loaded up with kale, spinach and zucchini.
  • Toast with peanut butter, cinnamon and ground flax.
  • Roast brussel sprouts with tahini.
  • Green juice made in the blender.
  • Mixture of almonds, goji berries and cacao nibs.

Weekly Vegan Meal Prep Ideas

It wasn’t a huge prep this week but I have two soups, a salad and plenty of veggies to eat. I’ll mix and match the veggies and add them to salads and buddha bowls. For more ideas on putting together a plant-based meal plan, check out my 3-day whole food plant-based meal plan.

What I Prepped This week

  • Carrot Ginger Apple Soup
  • Farro and Swiss Chard Salad
  • Wild Rice and Cauliflower Soup
  • Roasted Asparagus
  • Roasted Brussel Sprouts
  • Cheesy Roasted Broccoli
  • Baked Sweet Potato Fries

Carrot Ginger Apple Soup

This soup came out really nice and I can’t wait to enjoy it this week. To make it, I cooked up some onion, garlic and ginger, then added curry powder and cumin and cooked a while longer. I then added carrots and broth, simmered until the carrots where getting close to being done, then added 1 chopped apple and continued simmering until the apple was tender. I blended it all up, seasoned with salt and pepper and that was it!

For similar recipes, try my carrot ginger soup or cashew carrot soup.

Weekly Vegan Food Prep Tips | wild rice soup

Farro and Swiss Chard Salad

This was a quick, impromptu, throw a bunch of stuff together kinda salad. I added one bunch of finely chopped swiss chard, 1 diced bell pepper, lots of garlic, some red onion, lemon, a splash of maple syrup, oregano, red pepper flakes and then mixed it up with cooked farro. It’s really good!

Weekly Vegan Food Prep Tips | wild rice soup

Wild Rice and Cauliflower Soup

I cooked up carrot, onion, celery and garlic, then added cauliflower and nutritional yeast, simmered it all, blended half of it, then added cooked wild rice. It’s cheesy, hearty, cozy, healthy and delicious! Find the recipe here.

Weekly Vegan Food Prep Tips | wild rice soup

Cheesy Roasted Broccoli

This was a fun one and I might put it together as a recipe. To make it, I tossed a bunch of chopped broccoli with a bit of avocado oil, roasted it at 450 degrees until tender, then tossed it with nutritional yeast and continued roasting it until browned and crispy. It’s addictive!

Weekly Vegan Food Prep Tips | wild rice soup

Other Prepped Items

In addition to that, I roasted a bunch of asparagus, roasted brussel sprouts and baked some oil-free sweet potato fries. I also chopped up zucchini and broccoli for stir-fries and made two salad dressings, tahini lemon dressing and balsamic vinaigrette and with that, I’m ready for the week!