Vegan Meal Prep for a Week (Grocery List, Meal Prep, How to's)
Hello everyone! I hope you’ve been having a great start to 2020. I love any excuse to set goals and make changes to my life. I’ve made quite a few changes so far. One of which is reducing phone time in the AM (I set a timer that blocks me out of my phone). I know it’s “cliche” to make resolutions about health and fitness but, I still think there’s power in it! If you’re on #Veganuary or have made resolutions to eat less meat this year, I hope this blog post will be helpful to you.
This is a one pot meal prep for the week that has a balance of veggies, legumes, and tons of flavor. I’ve prioritized keeping my meals well balanced, flavorful, and budget friendly. For me, it’s unrealistic and overwhelming (for me) to cook massive amounts of food on Sunday and hope it lasts the week. I do make more on Sundays and from there I cook two more times throughout the week, meal prepping in small batches. This gives me more variety and keeps food fresh. Each meal I’ve created is a one pot dish but, can be supplemented with more carbs or more veggies. If you change things, just take that into account in your grocery shopping and make sure to buy extra. I hope that this makes your life a little easier this coming week, and it helps you realize that cooking vegan isn’t complicated or very expensive.
A few appliances I suggest…
Generally, we make a pot of brown rice every 2-3 days, as needed, in our rice cooker. The rice cooker can be set and timed to be ready when you’re home and doesn’t have to be watched. I’d highly recommend getting a rice cooker that makes 8 cups of rice.
Additionally, I’d recommend the Instant Pot to any vegan who loves beans. You can quickly cook beans from dried without soaking, saving time. I cook up a huge batch and just freeze them… defrosting as needed. It’s cheaper and more eco friendly than buying tons of cans.
Besides that, you’ll just need your standard non stick pots and pans, as well as wooden spatulas and spoons. I’m assuming everyone has oil, salt, and pepper in their pantries already. My last note is that I haven’t included snacks here (except apples, which I snack on every day). If you’re a big snacker, make sure to add that to your meal plan too!
If you’d like a printable pdf grocery list and meal prep calendar for the week, please sign up here and it’ll get delivered to your inbox.
SUNDAY
Dinner: Lentil Soup
To do - Make Lentil Soup, Nourish Bowls, and Oats. Cook 3 cups dried brown rice for Nourish Bowls. Cook black beans and chickpeas in Instant Pot (or buy canned) and freeze to use later this week. Pre-chop onion, garlic, peppers for Burrito Bowls.
MONDAY
Breakfast: Overnight Oats
Lunch: Nourish Bowl
Dinner: Lentil Soup
TUESDAY
Breakfast: Toast & PB (Favorite breads for this are Low Carb Whole Wheat from When Pigs Fly or Ezekiel Bread)
Lunch: Lentil Soup
Dinner: Burrito Bowls
To do - Cook Burrito Bowls with 3 cups of brown rice
WEDNESDAY
Breakfast: Overnight Oats
Lunch: Nourish Bowl
Dinner: Burrito Bowls
THURSDAY
Breakfast: Toast & PB
Lunch: Nourish Bowl
Dinner: Vegan Chana Masala
To do - Cook Chana Masala with 3 cups brown rice
FRIDAY
Breakfast: Overnight Oats
Lunch: Burrito Bowls
Dinner: Vegan Chana Masala
In summary we’re making 5 recipes throughout the week. You’ll be cooking 3x times this week - Sunday, Tuesday, and Thursday - making enough to last for the next few days. Feel free to swap out recipes or change out the days you’re cooking but, this is very similar to how I cook throughout the week. My “servings” are for two very hungry athletes so, these make more than you need (which will last you a little longer). Finding the right servings are all trial and error. All these recipes are easily substituted with anything you’d like. For example - cauliflower rice, quinoa, farro, extra veggies, or white rice instead of brown. Add in ground beef, a walnut meat mixture, or “beefless ground” into the burrito bowls. Add in hot peppers to make the chana masala spicy and serve with Roti or Naan instead of rice. You get the jist - the world is your oyster! As a disclaimer, these recipes are inspired by a ton of other bloggers out there - I’ve adjusted them to what is easiest for me but, I didn’t really “come up” with them. I love bloggers like The Minimalist Baker, Kathy Hester, Kale Junkie, Caitlin Shoemaker and so much more.
Overnight Oats - 6 servings
Nourish Bowls - 6 servings
Lentil Soup w Bread- 6 servings
Chana Masala w Brown Rice - 4 servings
Burrito Bowls - 6 servings
Overnight Oatmeal
Ingredients (6 servings):
Overnight Oats (makes 6 servings):
2 cups of dried oatmeal (1/4 cup for 1 serve)
3/4 cup chia seeds (2 tbsp for 1 serve)
6 cups non dairy milk (1 cup for 1 serve)
6 tsp cinnamon (1 tsp for 1 serve)
6 tsp agave nectar (1 tsp for 1 serve)
Optional toppings: pumpkin seeds, pecans or walnuts, almond butter, fresh berries, bananas
Separate each ingredient evenly into 6 separate cups (you can use old jars as well). Mix well, making sure chia is evenly mixed. Place hearty toppings on top and top with fresh fruit when eating. Place in fridge and wait at least 2-3 hours for mixture to firm before eating.
Nourish Bowls
Ingredients (6 servings):
4 cups brown rice, quinoa or other grain, uncooked (8 cups cooked) - (1-1.25 cups cooked for 1 serve)
3 heads of kale, collard or other leafy green cooked with 2 cloves garlic and 1/2 onion (1-1.25 cups cooked for 1 serve)
6 cups of chickpeas (3 cans) (1 cup for 1 serve)
1/2 bag of frozen sweet corn (1/4 - 1/2 cup for 1 serve)
1 bag of frozen edamame (1/4 - 1/2 cup for 1 serve)
1 container of hummus (1-2 tbsp for 1 serve)
Sauce (6 servings):
1/2 cup tahini
2 tbsp agave nectar or maple syrup
1 lemon juiced
4 tbsp hot water to mix
Salt as needed or optional tamari/soy sauce
Start by cooking brown rice. This can be pre cooked in a rice cooker by simply adding water and rice and pressing the correct function.
Then, cook the chickpeas in an instant pot or drain and rinse canned chickpeas.
Next, chop garlic, onion, and kale and sauté with water or 1 tsp of olive until slightly crispy.
Mix the sauce by mixing all ingredients together, slowly drizzling in hot water until the texture is your desired texture.
Microwave edamame and corn, and set aside.
Once ingredients are ready, divide into 6 servings, topping with hummus and sauce right before eating (after re-heating).
Options to build this - the possibilities are endless …
add other veggies to add variety/texture - broccoli, zucchini, peas, carrots, sweet potato, bok choy, red onion
roast or saute chickpeas in herbs (soy sauce, rice vinegar or oregano/italian seasoning) until crispy/browned
Lentil Soup
Ingredients (6 servings):
1/2 white onion
3 cloves garlic
6 carrots, chopped
6 stalks of celery, chopped
2 large sweet potatoes, diced
2 cups of lentils (brown or green)
8 cups of veggie broth
1 head of sturdy greens (kale/collard greens), chopped
Optional: 1 loaf of crusty sourdough bread (or Ezekiel) or 1 cup of brown rice
Saute garlic and onion in oil or water until translucent and slightly browned. Add the carrots and celery and let cook down on medium/high heat for 4-5 minutes. After, add sweet potatoes and cook for another 2-3 minutes, adding water as needed to deglaze pan. Turn heat to medium and add in lentils and veggie broth, and let cook for 20 minutes, with the lid half on. With 2-3 minutes remaining, add in chopped greens. Salt and pepper as needed. Serve with toasted bread, brown rice, or on its own. Divide into 6 servings.
Chana Masala
Ingredients:
1 onion
6 cloves of garlic
2 tbsp curry powder
1 tsp of garam masala (if you can find it)
28 oz tin of pureed tomatoes
2 cans of chickpeas (3 cups of cooked chickpeas)
1 tsp of agave nectar
1 lemon, juiced
3 cups brown rice, uncooked
Toppings: Cilantro, coconut yogurt
Saute onion and garlic in spices, until spices are fragrant and onions are cooked. Add in chickpeas and tomatoes, with an optional 1 cup of water if needed. It should look like a thick soup and will boil to a stew. Let cook at medium high uncovered for 15-20 minutes until reduced. Stir as needed. Add in agave nectar, lemon juice, and salt and pepper as needed. Serve with 1 cup of brown rice and divide evenly. Option to top with yogurt or cilantro.
Burrito Bowls
Ingredients:
1 onion
3 cloves of garlic
3 bell peppers
4.5 cups cooked black beans (3 tins)
Chili Powder
3 cups of brown rice, uncooked
1/2 bag of frozen sweet corn
1 lime
3 avocados
1 red onion, pickled with 3 tbsp vinegar,1 tsp agave nectar and salt - let sit for 30 minutes
Saute diced onions and garlic in oil or water until translucent, on high heat. Add in sliced bell peppers, cooking until slightly charred and cooked through. Add salt as needed. Remove from pan. Add in black beans, mixing with chili powder, frozen corn, and lime juice until heated through. Serve bowls with brown rice, black beans, bell peppers, pickled red onions, 1/2 avocado and a lime wedge. Option to add more sautéed greens for extra ‘health.’