As someone who follows a plant-based diet, I know how challenging it can be to eat healthy and stay on track with my nutrition goals, especially when I’m busy and on the go.
That’s why meal prepping has become a game changer for me, and I want to share the benefits of meal prepping with you.
Meal prepping is a method of preparing your meals in advance, typically for the week ahead, to save time, reduce stress, and make healthy eating more convenient.
Whether you’re a busy professional, a student, or a busy mom, meal prepping can help you stay on track with your nutrition goals, and it’s especially important when you’re following a plant-based diet.
In this article, I will share my tips and tricks for meal prepping on a plant-based diet, so you can make healthy eating easy, convenient, and delicious.
Let’s get started!
Mastering the Art of Plant-Based Meal Prep
Before you start meal prepping, it’s important to set clear goals and create a meal plan that fits your lifestyle and dietary preferences.
Here are some tips to help you plan your plant-based meal prep:
Setting Your Meal Prep Goals
Take some time to think about your nutrition goals and what you want to achieve through meal prepping.
For example, do you want to eat healthier, save time, or reduce food waste? Once you’ve identified your goals, you can create a meal plan that aligns with your needs and preferences.
Making a Meal Plan
Start by deciding how many meals you want to prepare in advance and how often you want to eat them.
Some people prefer to prep all their meals for the week, while others prefer to prep only a few meals and leave some room for flexibility.
Once you’ve decided on your meal frequency, you can create a meal plan that includes a variety of plant-based foods such as whole grains, legumes, fruits, and vegetables.
Make sure to also include sources of protein and healthy fats to ensure you’re getting all the nutrients your body needs.
Preparing Your Shopping List
Once you’ve created your meal plan, it’s time to prepare your shopping list.
Make sure to check your pantry and fridge for ingredients you already have, and then create a list of items you need to buy.
Try to stick to whole, unprocessed foods as much as possible, and choose organic and locally grown produce whenever you can.
Personally, I like to use a meal planning app or a simple spreadsheet to create my meal plan and shopping list.
This helps me stay organized and ensures that I don’t forget any important ingredients when I’m being frugal.
One example I can give is when I started meal prepping, I found that I was able to save time and reduce food waste.
Instead of having to cook meals from scratch every day, I could simply reheat my prepped meals and have a healthy, home-cooked meal ready in minutes.
Plus, by planning my meals in advance, I was able to use up ingredients before they went bad, which helped me save money on groceries.
By following these simple tips, you can create a meal plan that works for you and makes plant-based meal prepping easy and convenient.
The next section will cover essential tools and equipment for plant-based meal prep.
Gear Up for Deliciousness (Must-Have Equipment for Plant-Based Meal Prep)
To make meal prepping on a plant-based diet easier and more efficient, it’s important to have the right tools and equipment.
Here are some essentials to get you started:
Food Storage Containers
Invest in a set of high-quality food storage containers that are durable, leak-proof, and microwave-safe.
Glass containers are a great option, as they are eco-friendly, easy to clean, and don’t retain odors or stains like plastic containers can.
Mason jars are a versatile and affordable tool for plant-based meal prep. They can be used to store salads, overnight oats, smoothies, and more.
Plus, they are easy to clean and portable, making them ideal for on-the-go meals and snacks.
Blender or Food Processor
A high-speed blender or food processor is a must-have for any plant-based kitchen.
They can be used to make smoothies, sauces, dips, and more.
Look for a blender with a powerful motor and durable blades that can handle tough ingredients like frozen fruits and vegetables.
Instant Pot or Slow Cooker
An Instant Pot or slow cooker is a game-changer for plant-based meal prep, especially if you’re short on time.
They can be used to cook grains, beans, soups, and stews in a fraction of the time it would take to cook them on the stove.
Plus, they allow you to set and forget your meals, making them ideal for busy days.
A vegetable spiralizer is a fun and easy way to add more vegetables to your diet. They can be used to make zucchini noodles, sweet potato noodles, and more.
Look for a spiralizer that is easy to use and clean and has multiple blade options for different types of vegetables.
Personally, I love using mason jars for meal prepping.
They are so versatile and portable, and I can make a variety of meals and snacks ahead of time, such as overnight oats, salads, and chia pudding.
Another tool I find helpful is my Instant Pot.
I can cook a big batch of beans or grains in no time and then use them throughout the week in different recipes.
Investing in these essential tools and equipment makes plant-based meal prepping easier, more efficient, and more enjoyable.
The next section will cover some cooking techniques and tips for storing and reheating your prepped meals.
Whip Up Flavorful Plant-Based Meals with Expert Cooking Techniques and Meal Prep Tips
Cooking on a plant-based diet doesn’t have to be complicated or time-consuming.
Here are some cooking techniques and meal prep tips to help you save time and create delicious and nutritious meals:
Batch cooking is a great way to save time and ensure you always have healthy meals on hand.
Choose a day of the week to cook a big batch of grains, beans, and roasted or steamed vegetables.
You can then mix and match these ingredients throughout the week to create different meals.
One-pot meals are perfect for plant-based meal prep, as they are easy to make and require minimal cleanup.
Some examples of one-pot meals include soups, stews, and curries. You can also make a big batch of chili or spaghetti sauce and freeze it in individual portions for later.
Meal Prepping with Frozen Foods
Frozen fruits and vegetables are a convenient and budget-friendly option for plant-based meal prep.
They are just as nutritious as fresh produce and can be used in a variety of recipes. Look for frozen vegetables that are pre-chopped or diced to save time.
Store Food Properly
Proper food storage is essential for plant-based meal prep.
Cooked grains and beans should be stored in airtight containers in the fridge for up to 4 days, or in the freezer for up to 3 months.
Fresh fruits and vegetables should be stored in the fridge’s crisper drawer, and pre-cut vegetables should be stored in airtight containers with a damp paper towel to prevent them from drying out.
Reheat Food Safely
When reheating prepped meals, it’s important to do so safely to prevent foodborne illness.
Make sure to reheat food to an internal temperature of 165°F (74°C), and discard any food that has been left at room temperature for more than 2 hours.
Personally, I love batch cooking on the weekends and then using those ingredients throughout the week to create different meals.
One of my favorite one-pot meals is a hearty vegetable stew with lentils and quinoa. I also like to keep a stash of frozen vegetables on hand for quick and easy meals.
By incorporating these cooking techniques and meal prep tips into your plant-based diet, you can save time, money, and stress in the kitchen, while still enjoying delicious and nutritious meals.
In the next section, we’ll cover some recipe ideas for plant-based meal prep.
Plant-Based Meal Prep Recipes
Here are some plant-based meal prep recipes to inspire you:
- Overnight Oats: Combine rolled oats, chia seeds, plant-based milk, and your favorite toppings (such as fruit, nuts, or nut butter) in a jar.
Let it sit in the fridge overnight, and you’ll have a delicious and nutritious breakfast ready to go in the morning.
- Tofu Scramble: Crumble firm tofu and sauté with vegetables (such as spinach, bell peppers, and mushrooms) and spices (such as turmeric and cumin) for a hearty and satisfying breakfast.
You can make a big batch and store it in the fridge for up to 4 days
- Smoothie Packs: Pre-portion smoothie ingredients (such as frozen fruit, greens, and plant-based protein powder) into bags or containers and store them in the freezer.
In the morning, blend with plant-based milk for a quick and easy breakfast.
Lunch and Dinner
- Buddha Bowls: Combine cooked grains, roasted or steamed vegetables, and a protein source (such as beans, tofu, or tempeh) in a bowl.
Top with a flavorful sauce (such as tahini or peanut sauce) for a delicious and satisfying meal.
- Chili: Cook a big batch of chili on the weekend and portion it out into containers for a quick and easy lunch or dinner throughout the week.
Use beans, vegetables, and spices to create a flavorful and filling meal.
- Stuffed Sweet Potatoes: Roast sweet potatoes in the oven, then fill them with a mixture of beans, vegetables, and spices.
Top with avocado or a plant-based yogurt for a delicious and filling meal.
- Energy Balls: Mix together dates, nuts, and seeds in a food processor, then roll into bite-sized balls. Store in the fridge for a quick and easy snack.
- Veggie Sticks and Dip: Cut up raw vegetables (such as carrots, celery, and bell peppers) and serve with a plant-based dip (such as hummus or guacamole) for a healthy and satisfying snack.
Personally, I love making overnight oats and Buddha bowls for meal prep.
They are both easy to make and can be customized with different ingredients and flavors. Another favorite of mine is chili, as it’s so hearty and filling.
With these plant-based meal prep recipes, you’ll never have to sacrifice taste or nutrition for convenience.
By prepping your meals ahead of time, you’ll save time and stress in the kitchen, while still enjoying delicious and healthy meals throughout the week.
Start Your Plant-Based Meal Prep Journey Today with a Free Meal Prep Plan!
Ready to make healthy and delicious plant-based meals a part of your routine?
Download our free meal prep plan today and get started on your journey toward a healthier and more sustainable lifestyle.
With this plan, you’ll have access to delicious and nutritious plant-based recipes, grocery lists, and meal-planning tips, all designed with the busy woman in mind.
Say goodbye to the stress of meal planning and hello to a healthier you!
Download our free meal prep plan now and take the first step towards your new and improved plant-based lifestyle.
Can you lose weight on plant-based diet?
Plant-based diets can help you lose weight and keep it off because they are packed with fiber, which helps fill you up, without adding extra calories.
Aim for 40 grams of fiber a day, which is easy to do when you move vegetables, fruits, whole grains, and beans to the center of your plate.
Is rice OK on a plant-based diet?
For example, white rice and white bread are plant-based foods, so you would think they’re good to eat.
But they are highly processed, and so are depleted of many heart-healthy nutrients and have a high glycemic index, which means they can make blood sugar levels spike and increase hunger, leading to overeating.