Transform your Health with the FREE 7-Day Plant Based Challenge

Reduce Mealtime Stress: Planning Delicious, Easy, Healthy Vegan Meals | Soul in the Raw

Vegan Meal Prep for Weight Loss: Easy and Delicious | Soul in the RawIn the last post, you learned about why the plant based diet is so conducive to effortless weight loss, and how to lose weight on a plant based diet with joy and ease.

In this post, I wanted to share some extremely practical tips with you that will ensure that you’ll actually carry out what you learned in the previous post.

You see, it’s one thing to learn a bunch of new information and get really excited about it, and it’s another thing to actually carry out that new knowledge and integrate it into your life.

I want to make sure you walk away from reading this post absolutely excited and ready to put it into action!

After reading this, you will know the number one most important way to actually eat a plant based diet that will help you lose weight, and how to put that strategy into practice. Are you curious what that is? Keep reading!

The Key to Plant Based Diet Weight Loss

This key is truly the key to anything in life, especially if you want to succeed at it. And that is: being prepared.

I’ll tell you a little secret about myself… I love being prepared! I think it’s because I really dislike feeling out of control, and yes, I’m not a huge fan of spontaneity.

There is a downside, of course, to my dislike for spontaneous activities, but there is also a massive upside: being prepared for situations in life means you are way more likely to succeed at what you are doing!

As a plant based eater, you are faced with many challenges: temptations are everywhere, especially when you just start out. Don’t worry, over time, the temptations do die down because you just fall in love with this lifestyle so much. But at the start, yes, they are everywhere.

Secondly, your options are very limited if you’re looking for a restaurant meal, especially in certain parts of the world. So the chances that you’ll stick to this lifestyle when you’re outside of your house, or on the go, are pretty minimal.

Have you ever experienced that moment when you’re absolutely ravenously hungry, and you’re at work, on your lunch break. Everyone is eating their lunches, full of those animal-product-filled-meal scents. And you’re craving them so bad.

So you secretly walk around the corner, and full of shame, you give in. You buy the easiest thing to grab: the sandwich right in front of you. And it’s full of animal fat and preservatives.  And you feel so bad after eating it. You always regret it.

This is what happens when you don’t prepare! And by the way, you may surprised to know that it used to happen to me all the time when I just started this vegan journey.

The result of all of this is that you feel tired, and sick, and overweight, and sick and tired of feeling sick and tired. And you get stuck in this loop that’s never ending. And when you feel so unwell, it gives you absolutely 0 motivation to get well, because you’re too tired to even get up and make yourself healthy food. You don’t want to even think about it.

So, what to do? MEAL PREP. This is your golden ticket out of this terrible situation!

Your Plant Based Diet Weight Loss Meal Prep Plan!

Vegan Meal Prep for Weight Loss: Easy and Delicious | Soul in the Raw

Listen, I’m here and I get it. I’ve been in the same place, and I got out of it, and I know that you will too!

Meal prep is your answer, it is the answer you have always been looking for.


Because when you choose just one day per week to meal prep for 1 to 3 hours (depending on the number of people you are prepping for), you are doing the following:

  1. Creating containers of nourishing food that will support your weight loss journey (packed with fiber and nutrients, remember?)
  2. Removing temptations and cravings! When your fridge is full of delicious food, it is so much easier to choose that in place of that lunch-break disaster we just talked about
  3. Significantly cutting down your time in the kitchen. When you come home from work and you have 90% of your meal already prepared, you’re way more likely to eat it!

Now, before we get into all of this, there is still one more important step you need to do: get in the mindset of wanting to feel good, look good, and nourish your body with healthy, weight-loss conducive meals! This is all about “your why” and if you haven’t already, please read this post again, especially the section on “your why”.

Done? Good, we can move on!

How to: Plant Based Meal Prep

Vegan Meal Prep for Weight Loss: Easy and Delicious | Soul in the Raw

Now that you’re mentally prepared to meal prep, and you understand that it’s going to totally change your life, let’s talk about how to do it, and how to prepare meals that will aid your weight loss journey.

My meal prep method is very unique, because I don’t encourage you to prepare whole meals that you’ll eat every single day (meaning, the same meal over and over again). Instead, I recommend that you choose parts of meals to prepare, and then mix up the way you use them every time you make your meal.

You will choose those parts of meals that take longest to prep, and that are very healthy and great for weight loss (check out the previous post for a good list).

Meal prep can be really fun and easy if you’re in the right mindset to do it! And you don’t need to be an amazing cook to do it, seriously. It’s just about cooking a batch of legumes, whole grains, veggies, and blending some sauces for the week. That’s all it takes!

Learn to Meal Prep with Ease!

Download Deliciously Planty, a 1-month meal plan [includes// weekly grocery lists, meal prep guides, bonus video course on nutrition].

You’ll feel like I’m right by your side, grocery shopping and cooking with you. We’ll kick off our shoes and meal prep with a glass of (hibiscus tea?)

0 0 vote
Article Rating
The following two tabs change content below.
Marina Yanay-Triner is a wellness coach and recipe developer through Soul in the Raw. Marina creates easy and delicious vegan recipes and writes about the health benefits of a plant-based diet, focusing on evidence-based nutrition information. She loves to help clients go and stick to plant based eating through her powerful coaching program, combining nutrition and cooking education along with transformational mindset work. Marina adopted a whole food, plant based lifestyle over 7 years ago, inspired by her mother's incredible healing story of reversing a crippling bladder disease. She has reversed PMS symptoms and encourage emotional healing from trauma as a result of this transition. Marina is incredibly passionate about the vegan diet for human health, animal welfare, and the well-being of our planet, all of which she envisions as co-dependent.