Here is an example of my vegan meal prep for the week:
If you want to be successful with eating healthy, vegan meal prep is absolutely the key. Meal prep allows you to make a large batch of food, all in one day, saving you major time during the week. Additional benefits of vegan meal prep include reducing cravings, since healthy food becomes readily available, getting more nutrition, and avoiding washing too many dishes.
In this post, you will learn some awesome vegan meal prep tips, including how to meal prep for the most variety in your weekly meals. Most meal prep methods include preparing 5-7 entire weekly meals, while the method you will learn here is very different, and much more effective at providing you with variety, flexibility, and much fresher and more delicious meals!
Download a Sample 1-Week Vegan Meal Prep Guide
This vegan meal prep guide will help you save major time during the week, and will make food prep super easy.
Vegan Meal Prep Tips and Tricks for Easy Vegan Meals
These five tips will help you start your weekly vegan meal prep, and remove overwhelm from preparing meals during the week. The unique method of meal prep you are about to learn here will help you create variety in your meals, and remove cravings!
If you’ve never meal prepped before, here is what meal prep actually entails: batch preparing food, placing it in containers in the fridge, and then using it during the week. Most vegan meal prep will have you preparing an entire meal, and then eating that same meal 5 times during the week. You are about to learn an entirely different method here…
✔ Soak your whole grains, beans, nuts and seeds the night before meal prep
Soaking in filtered water allows you to absorb more of the nutrients when you eat your nuts, seeds, whole grains, and legumes. All you have to do is place them in a bowl, cover with filtered water, and drain and rinse really well when you cook/use them.
✔ Make meal prep fun!
Vegan meal prepping in a grumpy mood makes you abhor meal prep altogether. If you put on some good music, dance while cooking, and sip on your favorite healthy beverage with the smile of knowing how good you’re going to feel when you eat this food, then meal prep will feel like fun, rather than a chore! And then, you’re much more likely to actually do it!
✔ Instead of prepping entire meals, do this!
Prepping entire meals ahead of time makes for a very boring week: you just eat the same things over and over again!
Instead, prepare batches of ingredients to then mix up into different meals: a batch of whole grains, beans, and veggies.
Download a Sample 1-Week Vegan Meal Prep Guide
This vegan meal prep guide will help you save major time during the week, and will make food prep super easy.
✔ Next for your vegan meal prep: make sauces
Sauces are the key to making several, very different-tasting meals throughout the week. If you make 2-3 batches of sauces that are oil free and nut and seed based, you will then be ready to make several vegan meals that have lots of variety during the week. Here are some of my favorite plant based oil free sauce recipes.
✔ Place all your vegan meal prep items in containers, and freeze leftovers in them too
Use glass containers to store your meal prep items in the fridge, and freeze them in glass containers if you don’t use them within 3-4 days. Most items, such as whole grains, legumes, and sauces that have a source of fat in them, freeze very well. Avoid freezing cooked vegetables, as they will become soggy. I highly recommend this set of glass containers for storing and freezing your meal prep items.
Vegan Meal Prep for Wellness
This online course will teach you everything you need to learn about vegan meal prep, meal planning, and setting up your kitchen and fridge for making delicious and healthy plant based meals.
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Do you meal prep regularly?
Hi Marina! This is all so helpful and something I can do:)) how do you prep the oats exactly? I love eating oats for breakfast, so I would love to try it your way. After you soak them overnight, do you rinse them and then just put them in the fridge and eat them cold?
Hi Kari! I’m so glad you found this helpful! For the oats, I soak them in water overnight. In the morning, I either eat them cold and add all my toppings to them, or I mash a banana into them and cook that together, then adding the toppings. You can see that in this video: https://youtu.be/J-cqt0GyLyY I love the mashed banana variety! So yummy!
Great! Thank you! I’m going to try it tomorrow with the banana and pumpkin spice!
yay, can’t wait to hear how it turns out and how you like it 🙂
[…] Meal prep means preparing batches of food ahead of time to use throughout the week. This helps you keep healthy food on hand at all times, prevents you from giving in to cravings, and allows you to put together healthy, whole food plant based meals in minutes. If you want to learn more about the benefits of meal prep and the reasons why you should do it, check out this post. […]
[…] One of my favorite ways to eat more vegetables is to not only have them available, but to also have them ready to go. This means buying things like frozen vegetables, baby mix (including spring mix, baby arugula, baby kale, and baby spinach) that are already washed and require minimal preparation, and also pre-preparing certain vegetables by washing and cooking them. […]