Lazy Vegan Meal Prep

vegan meal prep

The most intimidating part of becoming vegan for most people is the actual cooking. You have to re-learn your way around the kitchen. Luckily I’ve got a few tips for you along with a full, lazy vegan meal prep.

The Importance of Meal Prep

Most people don’t have time to prepare a complicated, home-cooked meal everyday of the week. This often leads to convenient and unhealthy choices when you’re crunched for time. Thankfully, the perfect solution lies in meal-prep.

Preparing your meals for the week can be as easy or complicated as you like. There are tons of methods of going about this: from bulk prep to buffet style to just preparing one meal.

Lately, I’ve been loving a mix of bulk and buffet prep. Basically what this means is that you cook really large batches of main ingredients such as beans, grains, and pan-roasted veggies and then combine them as you eat each meal, like a buffet.

I love this type of prep because it allows the convenience of meal prep while still giving you the culinary freedom to spice up the meals as you like, and allowing you to eat whatever you’re craving that day rather than having out exactly set meals.

Ingredients & Recipesvegan meal prep

Cocoa Oatmeal: 1 serving of oats, 1 tbsp cocoa powder, frozen berries, nuts or nut butter, seed blend, soy milk for liquid (optional)

  1. Cook oatmeal according to directions
  2. Mix in cocoa powder and frozen berries to cool down, top with nuts and seed blend

Avocado Toast: 2 pieces of whole-grain sprouted bread, 1/2 avocado, nutritional yeast

  1. Toast bread
  2. Mash avocado and sprinkle on nutritional yeast

Roasted Chickpeas: 2 cans of chickpeas, lemon pepper

    1. Heat a nonstick pan to medium heat
    2. Pour in chickpeas and add lemon pepper
    3. Roast until crisp

Buddha Bowl: roasted chickpeas, kale, spinach, veggies of choice (cucumber, bell pepper, cherry tomatoes, baby carrots), hummus or tahini or avocado

  1. Line bowl with kale and spinach
  2. Top with roasted chickpeas and veggies of choice
  3. Drizzle with tahini or top with avocado or hummus

PB Tofu: 15 oz extra firm tofu, ½ cup coconut aminos, ¼ cup peanut flour, 1 clove garlic, minced, 1 tsp sesame oil, 1/2 white onion

  1. Wrap tofu in a paper towel or cloth and set beneath heavy object
  2. Assemble marinade ingredients in bowl
  3. Add tofu and toss
  4. Let sit for 30 min-1 hr
  5. When done add white onion to medium to high heat pan and cook until translucent
  6. Add tofu and cook until crisp
  7. Set aside in container to cool then refrigerate for later

Roasted Sweet Potatoes: 3 sweet potatoes, cumin, garlic powder

  1. Preheat oven to 400F
  2. Line baking tray with reusable nonstick liner or parchment
  3. Chop sweet potatoes into cubes
  4. Spread on tray and cover with desired cumin and garlic powder
  5. Cook for 25-35 minutes, flipping halfway
  6. Set aside in container to cool then refrigerate for later

Roasted Broccoli: 2 packs frozen broccoli, 1/2 white onion chopped, turmeric, black pepper

  1. Preheat oven to 400F
  2. Line baking tray with reusable nonstick liner or parchment
  3. Spread broccoli and onion on trays and cover with turmeric and black pepper
  4. Cook for about 20 minutes
  5. Set aside in container to cool then refrigerate for later

Tofu Macro Plate: serving of PB tofu, roasted broccoli, roasted sweet potato, kale, and spinach

  1. Line bowl with greens
  2. Add roasted broccoli, sweet potato, and PB tofu

Protein Powder Bowl/Shake: 1 serving plant-based protein powder, fruit of choice, water

  1. For shake add all ingredients to a blender
  2. For bowl add powder to a bowl with water until it’s a pudding-like consistency
  3. Add fruit and/or desired toppings

Step-By-Step

The key to a good and quick meal-prep is multi-tasking. I don’t usually prep breakfasts beforehand but the oatmeal recipe can easily be made into overnight oats if you want to prep breakfast.

The rest of the meals I assemble as I go, but prepare the main ingredients in one-go. Here is a step-by-step of how to make it the quickest prep yet:

  1. Preheat Oven to 400F
  2. Chop Veggies
    • Chop bell pepper, cucumber, white onion, sweet potato
    • Set aside white onion
    • Put rest of veggies in container and store in fridge
  3. Press tofu
  4. Add sweet potatoes to oven
  5. Mix marinade and add tofu
  6. Prepare chickpeas
  7. Set aside and rinse pan
  8. Remove tofu from marinade and prepare in same pan
  9. When potatoes are done use tray to cook broccoli
  10. While broccoli is cooking prepare quinoa/rice
  11. As each ingredient is finish let it cool completely then put in container and refrigerate until ready to eat

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