Are you tired of munching on unhealthy snacks during your busy week? We’ve prepared an easy guide for you to vegan meal prep each week so you can keep eating healthy without the stress! It will save you time and money, reducing food waste, and ensure a steady supply of healthy meals for you and your family.
First Step: Starting With Your Pantry Staples
Meal prepping requires some organization and a need for supplies before you start. So here is a list of pantry staples that will be your essential vegan meal prep tools:
- Storage containers
To calculate how many containers you will need for the week depends on the number of meals you would like to eat per day and how many people you are meal prepping for. Here is an example calculation:
Number of containers=Meals per day×Days per week
Assuming a 7-day week, let’s calculate:
You will need 21 containers for a week if you plan to eat 3 meals per day and want to meal prep for the entire week.
- Freezer bags
- A good knife
- A variety of wholesome grains like red and brown rice, quinoa,millet and buckwheat
- Legumes, such as peanuts, green beans, butter beans, soy beans, lentils and chickpeas are a great base for any meal.
Second Step of Meal Prepping: Batch Cooking
Set aside dedicated prep time, make a grocery list, and batch cook to save time when planning and organizing your vegan meal prep.
Make a large batch of grains
Grains are an excellent base for vegan meals because they are filling, versatile, and simple to prepare ahead of time. Quinoa, brown rice, oats, farro, and millet are some options.
Quick tip: Cook a large batch of grains on the weekend and portion them out for use throughout the week to save time. They can be used as a base for bowls, added to salads, or as a filler in sandwiches and wraps.
Prepare A Batch Of Legumes
Plant-based proteins, fiber, and other nutrients are abundant in legumes such as beans, lentils, and chickpeas.
Cook legumes in bulk on the weekend, portion for weekly use to save time, and add to sandwiches, salads, soups, or stews.
Vegetables, Chopped And Roasted
Roasting vegetables is a quick and easy way to add flavor and nutrition to your meals. Chop and roast vegetables on the weekend for use in salads, sandwiches, and stir-fries all week to save time. You can also roast extra vegetables and store them in the freezer for later use.
Make A Batch Of Soup Or Stew
Soups and stews are simple to make ahead of time and can be portioned out for quick lunches and dinners throughout the week. Tomato soup, minestrone, lentil soup, and black bean stew are some vegan soup and stew recipes.
Make Granola Or Energy Bars
Granola and energy bars are portable and convenient for people on the go. Prepare granola or energy bars on the weekend and store in the fridge or freezer for quick access.
Cook freezer-friendly meals
On busy nights, freezer-friendly meals like lasagna, enchiladas, and chili can come in handy. Cook a batch of these meals on the weekend and freeze them for quick and easy dinners throughout the week to save time.
Make A Batch Of Smoothie Ingredients
Smoothies are an easy way to get your daily serving of fruits and vegetables. To save time, make a batch of smoothie ingredients (such as frozen fruit, greens, and plant-based protein powder) over the weekend and freeze them in individual freezer bags. Simply add liquid and blend when ready to make a smoothie.
Make Some Vegan Protein Balls Or Energy Balls
Vegan protein balls and energy balls are a quick and easy snack. To save time, make a big batch of these on the weekend and keep them in the fridge or freezer for easy access.
You can save time and ensure that you have nourishing options available even when you’re short on time by prepping some of your meals and snacks ahead of time.
Prep for Different Meals of the Day
Breakfast idea
Overnight oats are a great breakfast option for busy people. They are a nutritious breakfast option and will keep you full for a longer time.
Tofu scramble burritos with veggies are a great option for your breakfasts too!
Lunch Ideas
Grain bowls, salads, and wraps or sandwich fillings are some vegan lunch meal prep ideas that are easy to make. Our favorite are the buddha bowls!
Vegan Dinner Meal Prep Ideas
Vegan dinner meal prep ideas include casseroles, soups, and stir-fries. Our favorites are a the Cauliflower roast with harissa rub baked in the oven. Have a look at this recipe. Or the Butternut risotto with leeks and spinach. So delish!
Vegan snack meal prep ideas
These include energy balls, dips, and sliced veggies and fruit.
We suggest incorporating a variety and seasonality into your vegan meal prep, such as using a mix of proteins and vegetables and using produce that is in season.
Vegan Meal Prep Recipes Under 30 Minutes
Vegan Quinoa Or Rice Bowl: Prepare quinoa or rice and combine it with beans, roasted vegetables, and your favorite sauce or dressing. For added crunch, add some chopped nuts or seeds.
Baked Tofu Or Tempeh With A Variety Of Vegetables: A simple and healthy option that can be tailored to your preferences. Simply chop your favorite vegetables, toss them with some oil and seasonings, and roast in the oven for 20-30 minutes. Serve with baked tofu or tempeh for an extra protein boost.
Vegan Pasta Salad: Cook some pasta and toss in some veggies like cherry tomatoes, bell peppers, and cucumber. For protein, top with chickpeas or white beans and a homemade vegan dressing made with olive oil, vinegar, and your favorite herbs and spices.
Vegan Wraps: Spread hummus or avocado on a whole grain wrap, then fill with your favorite vegetables like lettuce, tomato, and cucumber. For extra protein, add some tofu or tempeh.
Vegan Soups Or Stews: On the weekend, make a large batch of vegan soup or stew and freeze it in individual servings for an easy and convenient meal throughout the week.
Conclusion
Remember that the key to successful meal prep is to plan ahead and have all of the ingredients on hand. Cooking in bulk and dividing the food into containers for easy grab-and-go meals throughout the week can also save time.
Let us know if you found this guide helpful?
