A Week's Worth of Vegan Meal Prep: The Ultimate Guide

With more people adopting vegan lifestyles, the challenge often becomes how to maintain a well-balanced and nutritious diet that's both tasty and convenient. Meal prep is the solution! It ensures a week full of delicious, balanced meals without the daily hassle of cooking. In this guide, we will suggest recipes of veggies and salads that pair perfectly as side dishes to the convenient GoodFoodPeople’s ready-to-heat plant-based food. GoodFoodPeople’s ready-to-heat products are made with all-natural ingredients, freshly prepared with no preservatives, making them a prime choice if you are concerned with your health. Meal prep has never been easier!

 

 

 

The Vegan Meal Prep Plan Breakdown:

  1. Breakfast:
    • Vegan Smoothie Bowl (2 servings) Monday Wednesday
    • Toasted Seeded Bread with Avocado (1 serving) Friday
    • Overnight Oats (2 servings) Tuesday Thursday
  2. Lunch:
    • Shepherd's Pie (Ready-to-heat) (3 servings in one pack)
    • Vegan Lentil and Veggie Salad (DIY batch preparation) (for 3 servings)
  3. Dinner:
    • Spanish GFP Chorizo Rice (DIY batch preparation) for 2 servings
    • Moroccan Beetroot Salad (DIY batch preparation) for 2 servings of the beetroot
    • Brussel sprouts
    • Chicken Katsu (Ready-to-heat) for 4 servings
  4. Snacks:
    • Mixed Nuts and Berries (2 servings)
    • Vegan Pancakes (3 servings(

 

Why This Vegan Meal Prep Plan Works:

Balanced Nutrition: This plan was meticulously crafted to tackle many of the common nutritional challenges of a vegan diet.

Micronutrients in the Vegan Meal Plan:

  • Fiber: This meal plan is likely to be high in dietary fiber due to the presence of foods like rolled oats, beets, Brussels sprouts, vegetables, and jackfruit. Fiber supports digestive health and can help regulate blood sugar levels.
  • Vitamins: Various vitamins are present in this meal plan:
  • Vitamin C: Found in beets, Brussels sprouts, tomatoes, capsicum (red bell pepper), and jackfruit. Vitamin C is essential for immune function and skin health.
  • Vitamin A: Present in tomatoes and capsicum. It is important for vision and immune support.
  • B Vitamins: Provided by vegetables and whole grains in the meal plan. B vitamins play a crucial role in energy metabolism and overall health.
  • Minerals:
  • Potassium: Beets, Brussels sprouts, jackfruit, and various vegetables contribute to potassium intake. It helps maintain healthy blood pressure and muscle function.
  • Iron: Oats, beets, and jackfruit contain iron, which is important for oxygen transport.
  • Magnesium: Oats can provide magnesium, which supports muscle and nerve function.
  • Antioxidants: The presence of colorful vegetables like beets, capsicum, and tomatoes suggests the intake of antioxidants, which help protect cells from oxidative damage.
  • Folate: Beets are a good source of folate, essential for cell division and DNA synthesis.

 

Shopping and 2-Hour Sunday Cooking Session:

Breakfast Ingredients:

  • Blueberries
  • Strawberries
  • Raspberries
  • Spinach
  • Banana
  • Chia seeds
  • Almond milk
  • Granola
  • Pumpkin seeds
  • Whole Wheat Bread
  • Avocado
  • Cherry Tomato
  • Nutritional Yeast
  • Sea Salt
  • Black Pepper
  • Oats
  • Chia Seeds
  • Peanut Butter
  • Non-dairy yogurt
  • Vanilla Extract
  • Maple Syrup
  • Non-dairy Milk
  • Peanuts

Lunch Ingredients:

  • Tahini
  • Lemon
  • Olive Oil
  • Onion
  • Garlic
  • Yellow Pepper
  • Green Beans
  • Courgette
  • Lentils
  • Sheperd‚Äôs Pie GoodFoodPeople

Dinner Ingredients:

  • Roasted Brussel Sprout GFP
  • Beetroot
  • Orange
  • Cumin powder
  • Mint leaves
  • Coriander
  • Plant-based Chorizo GFP
  • Vegetable broth
  • Capsicum, red
  • Peas, green
  • Tomato
  • Arborio Rice
  • Turmeric powder
  • Paprika powder
  • Fresh thyme

Snacks Ingredients:

  • Almonds
  • Walnut
  • Pistachio
  • Hazelnut
  • Pumpkin seeds
  • Sunflower seeds
  • Cranberry, dried
  • Raisins
  • Goji berries
  • Rolled oats
  • Almond milk
  • Maple syrup
  • Vanilla extract
  • Flour
  • Baking powder
  • Cinnamon

 

Vegan Meal Prep Guide: 

  1. Ingredient Gathering:
  • Ensure you have all the ingredients for each recipe. Create a checklist.
  1. Storage:
  • Have airtight containers or freezer bags on hand for storage.
  1. Batch Cooking:
  • For recipes that need to be prepared in advance, cook them in larger quantities so they can be easily reheated or served throughout the week.

 

Schedule and Tasks:

Sunday (Preparation Day):

Morning:

  • Vegan Smoothie Bowl: Prepare the fruits and spinach. Store them in freezer bags. You can toss the chia seeds into each bag too. In the morning, you'll just blend with almond milk, and then top with granola and pumpkin seeds.
  • Overnight Oats: Prepare for Tuesday and Thursday. Store in the fridge.
  • Vegan Lentil and Veggie Salad: Prepare the ingredients for 3 servings. Store in airtight containers.
  • Spanish Chorizo Rice: Follow the recipe to prepare the dish for 2 servings. Once cooled, store in airtight containers.
  • Moroccan Beet Salad: Prepare 2 servings of the beetroot salad. Store in airtight containers.
  • Vegan Pancakes: Prepare the batter, but instead of sugar, use honey. Store it in the fridge.

 

Daily Schedule (Monday - Friday):

Monday & Wednesday:

  • Breakfast: Blend the Vegan Smoothie Bowl contents with almond milk. Top with granola and pumpkin seeds.
  • Lunch: Eat out OR Heat up one serving of Shepherd's Pie. Pair with Vegan Lentil and Veggie Salad.
  • Dinner: Spanish Chorizo Rice (Monday). Brussel sprouts with a side of Chicken Katsu (Wednesday).
  • Snack: Mixed Nuts and Berries.

Tuesday & Thursday:

  • Breakfast: Serve Overnight Oats.
  • Lunch: Eat out OR Heat up one serving of Shepherd's Pie. Pair with Vegan Lentil and Veggie Salad.
  • Dinner: Moroccan Beet Salad with Chicken Katsu (Tuesday). Spanish Chorizo Rice (Thursday).
  • Snack: Vegan Pancakes with your preferred toppings.

Friday:

  • Breakfast: Avocado Toast using the recipe provided.
  • Lunch: Eat out Heat up one serving of Shepherd's Pie. Pair with Vegan Lentil and Veggie Salad.
  • Dinner: Brussel sprouts with a side of Chicken Katsu.
  • Snack: Vegan Pancakes with your preferred toppings.

 

Vegan Meal Prep Recipes:

1. Vegan Smoothie Bowl (2 servings):

  • Blueberries: 1 cup
  • Strawberries: 1 cup (hulled and halved)
  • Raspberries: 1 cup
  • Spinach: 1 cup (packed)
  • Banana: 2 ripe bananas
  • Chia seeds: 2 tablespoons
  • Almond milk: 1.5 to 2 cups (depending on desired consistency)

Toppings:

  • Granola: 1/2 cup (or more as desired)
  • Pumpkin seeds: 2 tablespoons

Instructions:

  1. Blend

 

2. Avocado Toast

Ingredients

  • 2¬†slices¬†rye or whole wheat toast
  • 1¬†avocados¬†seeded & mashed
  • 4¬†cherry tomatoes¬†sliced in half
  • 1¬†tablespoon¬†pepitas
  • 1¬†tablespoon¬†nutritional yeast
  • ¬ľ¬†tsp¬†sea salt
  • ¬ľ¬†tsp¬†black pepper

Instructions

  1. Toast bread.
  2. Mash avocado with sea salt and pepper to taste.
  3. Layer toast with avocado, nutritional yeast, and cherry tomatoes. Serve immediately.

 

3.Peanut Butter Banana Overnight Oats (2 servings)

  • ¬Ĺ¬†ripe banana
  • ¬Ĺ cup¬†gluten free rolled oats
  • 1 teaspoon¬†chia seeds
  • 2 tablespoons¬†unsalted, natural creamy¬†peanut butter
  • 3 tablespoons¬†coconut cream¬†or non-dairy vanilla yogurt*
  • 1 teaspoon¬†pure vanilla extract
  • 1‚Äď3¬†teaspoons¬†pure maple syrup
  • ¬Ĺ cup unsweetened non-dairy milk

Toppings

  • chopped peanuts
  • ¬ľ cup¬†sliced banana
  • peanut butter drizzle

Instructions

  1. If making two medium servings, set aside two resealable jars. Here are the resealable glass jars that I use. If making one large serving, set aside one large jar.
  2. Add banana to jars. Mash bananas.
  3. Add all the remaining ingredients into the jars, leaving enough room to stir.
  4. Stir until well mixed. Seal jars.
  5. Store overnight in the refrigerator. Optionally, top with peanuts, banana slices, and peanut butter drizzle. Enjoy cold the next morning, or heat in the microwave in 20-second increments until warm. Storing instructions below.

 

4.Vegan Lentil and Veggie Salad:

Ingredients:

  • 50g¬†tahini
  • zest and juice 1¬†lemon
  • 2 tbsp¬†olive oil
  • 1¬†red onion, thinly sliced
  • 1¬†garlic clove, crushed
  • 1¬†yellow pepper, thinly sliced
  • 200g¬†green beans, trimmed and halved
  • 1¬†courgette, sliced into half moons
  • 100g¬†shredded kale
  • 250g pack pre-cooked puy lentils

Instructions:

  1. Cook lentils as per packet instructions.
  2. In a large bowl, mix cooled lentils, chopped mixed veggies, olive oil, and a squeeze of lemon. Season to taste.

 

5. Orange-dressed Moroccan Beet Salad - Shepherd's pie with Orange-dressed Moroccan Beet Salad - Good Food People

Sheperd’s Pie - Shop Impossible Shepherd's Pie at GoodFoodPeople - Good Food People

6. Spanish Chorizo Rice - Spanish Chorizo Rice - Good Food People

7. Vegan pancakes

  • 80g Rolled oats
  • 240ml Almond milk
  • 30ml¬†maple syrup
  • 5ml ¬†vanilla extract
  • 80g Flour
  • 1 tbsp baking powder
  • ¬ľ tsp salt
  • ¬Ĺ tsp cinnamon

Instructions

  1. In a high-speed blender, blend the oats, almond milk maple syrup, and vanilla extract until smooth. About 20 seconds on speed 8 of a Vitamix.
  2. In a mixing bowl, whisk flour, baking powder, salt, and cinnamon.
  3. Pour the liquid from the blender onto the bowl with flour mixture and whisk to combine and form a thick pancake batter. If extremely thick, thin it out by adding 1-2 tablespoons of almond milk. It should be thick but easy to scoop out on the griddle using an ice cream cookie scoop.
  4. Warm a pancake griddle or crepe pan over medium-high heat. Oil the pan and scoop out 2 tablespoons of batter per pancake ‚Äď not more, or they get dense or difficult to flip.
  5. Cook for 2-3 minutes on one side or until the edges are drying. Then slide a spatula under the pancake and flip it on the other side to cook for an extra 1-2 minutes or until golden brown.
  6. Cool down on a wire rack while cooking the remaining batter.
  7. Repeat the steps above to cook all the pancakes.
  8. Serve with maple syrup, peanut or berries, and banana on top.

 

Estimated Calories and Macronutrients Per Day: 

  • Calories: 1300 kcal
  • Protein: 42g
  • Carbohydrates: 140g
  • Fats: 55g

 

Wrapping It Up:

Meal prepping might seem daunting, but with a clear plan, some ready-to-heat help, and a couple of hours on a Sunday, you can ensure a week full of nutritious vegan meals. This strategy not only helps in maintaining a healthy diet but also allows you more free time during the week. So, embrace the art of meal prep and enjoy delicious, balanced vegan meals every day!

 

 

Disclaimer: 

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