Vegan Meal Prep – Spend 20 minutes on three things – create 5-6 different meals for lunch and dinner! Three make-ahead lunches, two 10-minute dinners, ideas on how to use leftovers for breakfast! Plus a grocery list and tips to save and use your leftovers!
Groceries:
1 large bunch fresh basil
2 lemons
1 bulb garlic
2 avocados
1 block of tofu
Pack of frozen edamame
Box cherry tomatoes
1 zucchini
1 bunch kale
1 head broccoli (optional)
1 bunch romaine lettuce
Olives
Soy milk (or any unsweetened plant milk)
Pitas
Pantry Staples (purchase if you do not have):
Olive Oil
Nutritional Yeast
Apple Cider Vinegar (or white wine vinegar)
Salt
Any kind of nut (cashews, walnuts, almonds, pine nuts will work)
Quinoa
Pasta (I like brown rice pasta or lentil pasta) – check the ‘healthy’ section or the bulk store
Dried oregano + basil
Meal Prep:
Do broccoli/ quinoa first, the rest should be ready by the time they are cooked!
1. Broccoli (optional)
Not necessary for any recipes, but I like to have some cooked dark greens on hand to easily add to salads!
Preheat oven to 425 F, chop and roast until crispy (about 20 minutes)
2. Quinoa
While broccoli is in the oven, bring 2 cups of water to boil, once boiled add 1 Cup quinoa and reduce to a simmer. Cook covered for about 15 minutes, fluff quinoa with a fork.
If you will be in a rush during the week, cook pasta at this time too!
3. Pesto
Recipe linked above. Add all ingredients to the blender and blend!
4. Tofu Feta
Recipe linked above. Press tofu to drain water while you combine the marinade ingredients. Add the chopped tofu and let sit in the fridge overnight until you are ready to use it!
Meals:
1. Lunch – Pesto Kale Broccoli Salad
In your container, mix kale with pesto and quinoa. Add roasted broccoli, tomatoes, tofu feta, avocado, and frozen edamame! (I just put the frozen edamame in my container straight from the freezer and by lunchtime it is defrosted and ready to eat!
2. Lunch – Greek Quinoa Salad
Dress quinoa and chopped romaine with olive oil, lemon, and some dried oregano. Add chopped cucumber, tomato, olives, red onion, tofu feta and fresh basil (if you have leftover from making pesto).
3. Dinner Pesto Pita Pizza
Chop onions, mushrooms, and tomatoes and quickly fry in a frying pan in a little balsamic vinegar (optional) and/or olive oil. It is a good idea to do a big batch of vegetables (cook all), then you can use the rest for pasta the next night!
Spread pesto on the pita and add cooked vegetables, leftover roasted broccoli or kale (optional) and tofu feta. Quickly toast in the oven (or toaster oven if you have one). Serve with olives (optional), hot sauce, or chili flakes.
3. Lunch/Dinner Pesto Pasta / Pesto Pasta Salad &/or Pesto Zoodles
If you have leftover veggies from pizza, use those, if not fry onions, mushrooms, and tomatoes in balsamic and olive oil (optional).
For zoodles: Use a spiralizer to make the zucchini noodles. Use a tea towel or paper towel to get excess water removed. Add to pan with vegetables and pesto.
For Pasta: Cook according to package directions if you haven’t already in your vegan meal prep. Mix drained pasta with veggies and pesto
Serve: with tofu feta, extra fresh basil (if you have), nutritional yeast, hot sauce or chili flakes!
Breakfast Ideas:
Avocado Toast (Leftover Avocado + Tofu Feta)
Green Smoothie (Leftover kale):
Try Berry Smoothie Bowl,Matcha Colada, Blueberry Muffin Smoothie
Quinoa Porridge (Leftover Quinoa)
Some Inspiration here: Chocolate quinoa, Berries quinoa
To make with leftover cooked quinoa; reheat quinoa with some soy milk in a pot or microwave. Add some cinnamon/maple syrup or coconut sugar and desired toppings (eg. banana, berries, dried fruit, nuts).
Example Meal Plan:
Now that you’re done your vegan meal prep, it’s time to plan your meals!
Day 1:
B – Green Smoothie
L – Greek Quinoa Salad
D – Pesto Pasta
Day 2:
B – Quinoa Porridge
L – Leftover pesto pasta (pesto pasta salad ;))
D – Pita Pizza
Day 3:
B – Avo Toast with Tofu Feta
L – Pesto Quinoa Salad
D – Pesto Zoodles
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