If you are one of those people who are rushing around each week and wish you had healthy meals prepared to go, then perhaps this is for you. Trust me, I’ve been there. Having a vegan diet makes prepping meals way, way easier and it saves us way, way less hassle as well prepping meals ahead of time. Vegan meal prep is a lifesaver whether you’re just getting into veganism or want to eat simpler.
In this vegan meal prep guide, I’ll go through the essential tips you need to know to get your vegan meal prep off on the right foot and remain on track, save money, and still eat fantastic plant-based meals every day. Make sure to give this Easy Meal Prep Ideas a shot. Let’s dive in!
Table of Contents
Why Vegan Meal Prep?
It’s not all about convenience meal prepping, but about ensuring we always make the healthiest choices. It’s much easier to leave the house with all of the food you need if you already have everything ready beforehand to avoid grabbing unhealthy snacks or eating out. That and a well-planned vegan meal prep can also give you boosted energy help with digestion, and give you all the nutrients you need.
- Save time: But it saves us from spending too many nights in the kitchen.
- Reduce stress: No more traipsing around the dining room at 7 PM trying to find something to eat.
- Stay healthy: Know what you are eating, control your ingredients, and avoid processed food.
Vegan Meal Prep: Getting Started
It is scary, to begin with, but don’t worry, I have you covered. This is a step-by-step plan for your first vegan meal prep sesh.
- Plan your meals: Choose 2-3 different meals for the week. Vary what you say so that things remain interesting.
- Make a shopping list: You need to write down everything you need. It’ll save you money sticking to your list.
- Prep in stages: You don’t have to do it all at once. Perhaps chop veggies on Saturday and cook your meals on Sunday.
Essential Vegan Meal Prep Tools
Having the right tools before you start chopping and cooking is so important. Here are some items that will make vegan meal prep easier and more enjoyable:
- High-quality knives: Sometimes a sharp knife can save a little time and defuse a bit of frustration.
- Glass containers: Storing meals and warming them later is what these are ideal for.
- Blender or food processor: They are perfect for sauces, dressings or to make smoothies.
Easy Vegan Meal Prep Recipes
If you’re looking for some easy vegan meal prep recipes, here are a few. But each of these dishes is packed with flavor and cooks up well into a big batch.
- Chickpea Buddha Bowl
Ingredients: Roasted veggies, Chickpeas, quinoa, tahini dressing.
Prep Tip: Bulk roast veggies and cook quinoa because it’s easy to do so and you won’t be happy if you waste all of the veggies and none of the quinoa, respectively. - Tofu Stir-Fry
Ingredients: mixed veggies, tofu, soy sauce, rice, sesame oil.
Prep Tip: Reheat and add tofu, stir cover, and add sauce to your veggies. - Vegan Chili
Ingredients: Spices, beans, tomatoes, peppers, and onions.
Prep Tip: Chili is fine to freeze so make up a big batch and keep some for those weeks later.
Freezing and Long Term Storage Tips.
Proper storage is also important if you are keeping your vegan meals fresh. Some meals will last 4-5 days in the fridge but longer is best frozen.
- Label your containers: Instead of forgetting, write the date and what’s inside.
- Use freezer-safe containers: Go with BPA-free plastic or glass.
- Portion meals: You can quick and easily grab and reheat frozen meals in single servings.
How to Stay Nutritionally Balanced
Getting your nutrients is one thing that people worry about with vegan meal prep. It’s actually easy to stay balanced by mixing in veggies, grains, and plant-based proteins.
- Protein: Work in beans, lentils, tofu, tempeh, and quinoa into your meals.
- Healthy fats: To keep full add avocado, nuts, seeds, and olive oil.
- Carbs: Brown rice, oats, and sweet potatoes are all whole grains that can fill you up and provide you with some good nutrition.
For more information on balancing your plant-based diet, check out the Nutrition for vegetarian, vegan and plant-based diets guide on plant-based nutrition.
Conclusion:
There you have it! Preparation isn’t hard, it’s just the planning that catches you off guard. Using these tips and recipes you’ll be on a roll to a healthier, less stressful week. Plus, you will have more time to do the things that you want to do instead of worrying about what for dinner each night.
So, why not give it a try? You do, trust me, as soon as you get started you won’t go back. Happy prepping!
FAQ
Q: How long does vegan food last?
A: All vegan meals will last 4-5 days in the fridge. Freezing is a good idea for anything longer though.
Q: So what is the best protein source when meal prepping as a vegan?
A: All these beans, lentils, tofu and tempeh are great versatile protein sources and store well.
Q: Can I meal prep smoothies?
A: Yes! Put freezer bags together to prep smoothie ingredients. Threw them in the blender with some plant milk in the morning and you’re good to go.
Key Takeaways:
- The time, money, and stress-saving power of vegan meal prep comes into play during the week.
- Without leaning into processed food that’s full of sugar and fat, focus on crafting a meal (or many meals) that’s filled with veggies, grains, and plant-based proteins.
- Your meals can last longer if they are stored properly and then put in the freezer.
