Vegan Meal Prep Concepts | week 5

Vegan Meal Prep Concepts | week 5

Welcome to week 5 of my vegan meal prep concepts posts! I hope you guys are getting a good suggestion of how meals prep works now and have began incorporating a weekly prep into your routine. This was one scrumptious week with turmeric lentils, uncooked hemp seeds brownies, coconut banana bars and a amazingly creamy squash curry. 

Vegan Meal Prep Ideas | Week 5 | Coconut Squash Curry, Raw Hemp Seed Brownies, Lentils

Weekly Meal Prep Checklist

This weeks prep took me simply over 2 hours begin to end. It was a bit extra work this week with Three sorts of squashes to organize however all in all it was nonetheless a fairly fast and simple prep.

To get this performed in two hours, I began with chopping and dicing veggies since I wanted them for the curry and lentils in any case, then I prepped the squash and candy potato for the oven. I baked the kabocha squash, entire candy potatoes and roasted candy potatoes all on the identical time. Whereas these the place within the oven, I made the curry and the lentils.

Whereas these had been cooking on the stovetop, I prepped the brussels and kale for steaming then took care of these after the curry and lentils had been performed. Whereas that was all cooking away, I whipped up the the 2 no-bake bars then completed with the two dressings which took all of about 5 minutes to make. Oh, and spiralized a bunch of zucchini however that solely takes a minute. You will get rather a lot performed in 2 hours in the event you prioritize and simply get to work.

Simply Do It

I had a busy Sunday morning earlier than I began. I ran 16 okay, went to the pool and sauna, walked the canine and ran a bunch of errands and to be trustworthy, I actually didn’t really feel like doing this. I knew it needed to be performed although and as soon as I began it was wonderful. The trick is to only begin, when you get going meal prep is definitely fairly simple and it at all times goes sooner than you assume it.

If meal prep feels formidable to you, simply begin with a pair objects and see what occurs. Although I usually drag myself into the kitchen, as soon as I begin, I kinda get within the zone and having that meals prepared for the week is at all times definitely worth the effort. You simply gotta take motion.

Now I’m able to eat wholesome all week and even higher, the kitchen will keep clear since we gained’t be in there making ready meals every single day. That’s acquired to be one of many largest advantages of meals prep.

This weeks meals prep checklist:

  • Opo and Acorn Squash Curry
  • Baked Candy Potato
  • Paprika Roasted Candy Potato
  • Steamed Brussel Sprouts
  • Turmeric Lentils and Mushrooms
  • Diced Peppers, Onions and Carrots
  • Uncooked Hemp Seed Brownies
  • Uncooked Coconut Banana Bars
  • Zucchini Noodles
  • Baked Kabocha Squash
  • Steamed Kale and Swiss Chard
  • Fast Pickled Inexperienced Beans
  • Grated Uncooked Beets

What Else Was on My Grocery Checklist?

I didn’t have something too particular or out of the strange on my checklist this week, actually, I shopped for groceries with no checklist for the primary time in I can’t bear in mind. The way in which I eat is at all times evolving and altering and evening now I’m hardly ever make particular recipes for prep. This makes buying simple as a result of I do know all I actually need is loads of contemporary produce.

With bringing house a lot contemporary produce, meals prep is crucial to forestall meals waste. If I don’t prep my veggies, there’s likelihood they gained’t get eaten and I completely hate losing meals.

For produce, I attempt to store gross sales and purchase what’s in season after I can. I discovered a whole lot of squash this week so I stocked up on these, there have been gray zucchinis on sale so I a bunch of these got here house. Different produce staples for my home are peppers, broccoli, zucchini, cauliflower, carrots, kale, candy potato, spinach, frozen fruit for smoothies and ready greens mixes for salads.

I nonetheless have some rutabaga and cauliflower I didn’t prep, so I’ll do one thing with these later within the week. I’m considering my root vegetable stew may be so as! And perhaps my kale and cauliflower soup.

My pantry objects are inclined to final greater than every week so I don’t store for them fairly often. On a weekly foundation, I often have to refill on cashews, almonds, walnuts and dates.

Vegan Meal Prep Ideas | Week 3 | Lentil Beet Salad, Fat Balls and Tahini Dressing

Vegan Meal Prep Concepts

1. Opo and Acorn Coconut Squash Curry

Opo squash is kind of tasty however I hardly ever purchase it since relying on ripeness typically it doens’t yield a lot. You’ll be able to eat it uncooked in salads but it surely’s often used sautéing, stir-frying, or as part of soups and stews. I paired it up wtih an acorn squash to make a extremely yummy coconut curry.

I really like utilizing squashes like acorn, butternut and kabocha to make curries as a result of as they prepare dinner, they soften up so superbly, nearly melting into the sauce to create an amazingly creamy texture with out having so as to add additional fats or different components to a recipe.

For this Coconut Squash Curry I used:

  • 1 opo squash
  • 1 acorn squash
  • four carrots
  • four cloves garlic
  • half onion
  • 2 inexperienced peppers
  • Three/four cup mild coconut milk
  • a pair tablespoons of curry powder
  • a pinch of coconut sugar
  • salt and pepper, to style

I cooked this lined over medium warmth till all of the veggies had been tender and it was good and creamy. It got here out actually yummy!

2. Paprika Roasted Candy Potato and Baked Candy Potato

I’ve acquired to have candy potatoes in my weekly meals prep. I range how I make them week to week however I often at all times do a pair entire baked candy potatoes. This week I made 2 entire baked candy potatoes and a batch of paprika roasted candy potatoes. I’ll eat these on their very own, as snacks and in varied salads and buddha bowls.

Vegan Meal Prep Ideas | Week 3 | Lentil Beet Salad, Fat Balls and Tahini Dressing

Three. Turmeric Lentils and Mushrooms

This was a tackle my favorite chickpea scramble. It doesn’t actually come out the identical as scrambled chickpeas however they’re simple, wholesome and style nice. I’ll eat these in breakfast bowls, for a snack and on salads.

To make them simply add cooked lentils to a pan with mushrooms, onions and garlic, season with spices ( I used garlic powder, turmeric and sea salt) and prepare dinner with just a little water to forestall it from drying out. I wish to smash about half of the lentils and go away the remainder entire so it has some texture to it.

four. Uncooked Hemp Seed Brownies

These got here out so yummy plus you solely want 4 components and a pair minutes to make them. I’ll eat these as snacks, for dessert and chopped up for smoothie bowl toppings.

Uncooked Hemp Seed Brownies

  • 2 cups pitted daters
  • 1 cup walnuts
  •  1 cup hemp seeds
  • 1/Three cup uncooked cacao powder
  • half tsp sea salt

To make them, add all of the components to a meals processor and blend till it types a dough. Press the dough right into a parchment paper-lined baking pan and allow them to sit within the freezer for an hour or so. Reduce into 16 squares and retailer within the fridge or freezer.

Vegan Meal Prep Ideas | Week 3 | Lentil Beet Salad, Fat Balls and Tahini Dressing

5. Uncooked Coconut Banana Bars

These bars got here out scrumptious too and once more you solely want a couple of components to make them. I used to be considering banana cream pie after I made them.

Uncooked Coconut Banana bars

  • 1 cup dates
  • Three cups coconut flakes
  • 1 serving plant-based vanilla protein powder
  • 1 banana
  • 2 tsp cinnamon

To make them, add all of the components to a meals processor and blend till it types a dough. Press the dough right into a parchment paper-lined baking pan and allow them to sit within the freezer for an hour or so. Reduce into 16 squares and retailer within the fridge or freezer.

Vegan Meal Prep Ideas | Week 3 | Lentil Beet Salad, Fat Balls and Tahini Dressing

6. Tahini Dressing

Weekly meals prep isn’t full with out tahini dressing! I’ll use this on nearly all the things: drizzled over breakfast bowls, on the baked kabocha squash, on salads, on the steamed kale and chard, on buddha bowls and with the roasted candy potato. It goes with all the things and you may by no means, ever go wong with tahini dressing.

Right here’s what was on this weeks tahini dressing:

  • numerous tahini, I used 100 g
  • juice from 1 lemon
  • four cloves garlic
  • Three small dates
  • a little bit of dietary yeast
  • good pinch of sea salt
  • water to skinny it out

7. Kale and Pumpkin Seed Dressing

Home made salad dressings and sauces are really easy to make and also you don’t actually need recipes to make them. When you get the cling of creating dressings you’ll be capable to create limitless varieties that may take your meals to the subsequent degree.

To make selfmade dressings, it helps to have a few staples readily available. My go-to dressing components are lemon, vinegars, garlic, contemporary and dried herbs, tahini and nut butters, nuts and seeds, miso, ginger, dates, maple syrup, sea salt after which no matter veggie or fruit I’d really feel like throwing in.

Right here’s what was on this kale and pumpkin seed dressing:

  • handful of contemporary kale
  • handful of pumpkin seeds
  • good pour apple cider vinegar
  • juice from half a lemon
  • Three cloves garlic
  • Three small dates
  • good squeeze of dijon mustard
  • sea salt
  • water to skinny it out

Fast tip for salad dressings: use a shaker cup and an immersion blender for the quickest strategy to mix them up with minimal clean-up! If I’m making greater than a single-serve dressings, I retailer additional within the fridge in mason jars.

Vegan Meal Prep Ideas | Week 3 | Lentil Beet Salad, Fat Balls and Tahini Dressing

eight. Fast Pickled Inexperienced Beans

Pre-washed and trimmed inexperienced beans are one of many grocery objects I often go for comfort with. This week, I made a batch of fast pickled inexperienced beans, that are so tasty and really easy to make! To make them, place contemporary inexperienced beans in a clear mason jar and fill with water till they’re simply lined.

Pour that water right into a small saucepan and produce to a boil with just a little sugar, salt and vinegar. Boil till all the things is dissolved then pour it again over the inexperienced beans, seal and retailer within the fridge for not less than 24 hours or as much as every week. I additionally added a pair cloves of garlic, a bay leaf and a few cumin seeds to the jars.

I like having some tangy veggies within the fridge for including to salads and for snacking. Final week I made fast pickled purple cabbage and I nonetheless have a little bit of that left, so I went with inexperienced beans this week.

Different Meals Prep Gadgets

Along with the above recipes, I additionally made:

  • Steamed Brussel Sprouts: nothing particular, plain steamed brussel srpourts for sides and including to buddha bowls.
  • Diced and Chopped Veggies: diced onions and peppers for recipes, chopped carrots for snacking and recipes, chopped broccoli for utilizing as wanted.
  • Zucchini Noodles: prepped a giant batch of zucchini noodles for making noodles dishes and including to buddha bowls.
  • Baked Kabocha Squash: kabocha squash is my favorite squash, it has probably the most lovely, candy flavour, I baked one sliced kabocha squash, plain on a silicone baking mat, for sides and including to buddha bowls.
  • Grated Beets: I really like grated uncooked beets on salads and in smoothies so I prepped a pair to be used this week.
  • Steamed Kale and Swiss Chard: gotta get these leafy greens in! These days I’ve been having fun with evenly cooked kale and chard for including to only about all the things, I wish to saute it plain in water in case I wish to add some to smoothies, in any other case I’ll season as wanted with salt, pepper, lemon and spices.
  • Freekeh: cooked some plain freekeh for an entire grain this week, I favor it to quinoa and it has 7 grams of protein per serving plus is tremendous excessive in manganese and magnesium, I like Bob’s Crimson Milll. I take advantage of it for breakfast porridge and for including to lunch and dinner creations.

Vegan Meal Prep Ideas | Week 3 | Lentil Beet Salad, Fat Balls and Tahini Dressing

Favourites These days: Snacks, Meals and Dietary supplements

I don’t find out about you guys however I completely go in phases with my meals and snacks. If I give you one thing I really like, I stick with it for some time earlier than switching issues up.

Listed below are a few of my favorite meals, snacks and drinks currently, in addition to some dietary supplements I’ve been taking.

1. Pumpkin Bowls

I’ve been loving little bowls of pumpkin goodness for snacking and desserts these final couple weeks. I really like Farmer’s Market Pumpkin Puree, particularly this time of 12 months and I nearly at all times have it readily available. To make these simply add some pumpkin puree to a small bowl, add your favorite toppings and dig in.

I eat it unsweetened however in the event you favor you may combine it with vanilla protein, stevia, a drizzle of maple syrup or mix it with a couple of dates.

Listed below are my favorite pumpkin bowl toppings:

  • nut butter or tahini
  • dates, raisins, figs, mulberries and many others.
  • any nuts or seeds
  • coconut
  • contemporary or frozen berries
  • sliced banana
  • sliced apple

Vegan Meal Prep Ideas | Week 3 | Lentil Beet Salad, Fat Balls and Tahini Dressing

2. Adaptogens

I’ve used varied adaptogens inconsistently through the years however over the previous couple of months I’ve gotten extra in keeping with them. Adaptogens (when it comes to natural medication) are pure substances thought-about to assist the physique adapt to emphasize and to exert a normalizing impact upon bodily processes. A widely known instance is ginseng.

Listed below are my favourites:

  • ashwaganda
  • rhodiola
  • maca
  • holy basil

My go-to approach to make use of them in both blended into my 4 Sigmatic Mushroom Espresso or Elixirs, or blended right into a smoothie. I’d do one thing like 4 Sigmatic Cordyceps Elixir with MCT oil, cacao powder and ashwaganda, or the Cordyceps Mushroom Espresso with coconut milk, maca and cashew butter. There are limitless variations of elixirs you may create with them they usually at all times style wonderful!

There are a ton of others you should use however these are those I’ve been utilizing constantly and I’ve observed I’ve had extra focus and further power currently.

The components within the 4 Sigmatic Elixirs and Coffees, akin to cordyceps and rhodiola are literally adaptogens too. I’m completely in love with all their merchandise and have been utilizing them every single day. I really like the Mushroom Espresso within the morning, the Cordyceps or Lion’s Mane Elixir within the afternoon and the Reishi Elixir earlier than mattress as a part of my night routine.

If you wish to buy some, use the code RUNNINGONREALFOOD at check-out for 10% off your order. Click on right here to buy.

Vegan Meal Prep Ideas | Week 3 | Lentil Beet Salad, Fat Balls and Tahini Dressing

four. Constantly Taking Omega-Three and B12

I hold listening to over and over and over the significance of those two dietary supplements in the event you don’t eat animal merchandise. I’ve lastly gotten in keeping with taking each for the final month or so and I’m feeling actually good about it.

Three. Wholesome Banana Splits

This has been my weekend dessert for weeks on finish. Take a banana and reduce it lengthwise and lay it flat in a bowl. Thaw some frozen strawberries stovetop and add these, then add some chopped almonds, flaked coconut and a drizzle of fast, selfmade vegan chocolate sauce. If you wish to go all out, add coconut yogurt or coconut whipped cream. In case you actually wish to go for it, caramelize the banana in coconut oil and cinnamon. OMG.

There are a bunch of various methods you may make chocolate sauce. You’ll be able to combine chocolate protein powder and cacao with almond milk, you may mix dates with cacao powder and scorching water, you may combine maple syrup with coconut oil and cacao. I really like caramel sauce for this too, you may seize some concepts for straightforward, wholesome caramel sauce on this publish.

four. Candy Potato with Chickpea Scramble, Kale and Avocado

You’ll be able to seize the recipe for this right here. I’m hooked, it’s scrumptious, you gotta attempt it. You can also make all of it as a part of meals prep too, then get pleasure from it for breakfast all week lengthy. The one beneath additionally has the pickled cabbage I made final week.

Vegan Meal Prep Ideas | Week 3 | Lentil Beet Salad, Fat Balls and Tahini Dressing

5. Chocolate Hemp Protein Chia Pudding

I’ve been incorporating extra plain natural hemp protein into my food regimen currently and this has been a yummy snack the previous couple weeks. Simply mix chia seeds with a pair tablespoons of hemp protein, some cacao powder, a couple of dates and a little bit of water and let it set within the fridge till agency.

It’s excessive in omega-Three, protein, tons of minerals and antioxidants and it tastes nice. You can too add issues like coconut, nut butter, avocado or hemp seeds. High it with almond butter and cacao nibs for a deal with!

6. Coconut Butter and Salted Almond Stuffed Dates

Take a date, stuff it with coconut butter and a dry roasted salted almond. Eat. Attempt to not eat like 20 extra.

One other Week, One other Prep

I hope you guys discovered this weeks meals prep publish useful. To take a look at all my earlier meals prep posts, click on on the hyperlink beneath.

>> Click on right here to view all Vegan Meal Prep Concepts posts <<

Author: Qammar Shahbaz

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