For our weekdays, we like to keep our meals simple, nutritious, and satiating to keep us going throughout the day. This vegan meal prep helps save money and makes sure you have healthy grab-and-go fuel to set you up for a busy day.
As the token vegetarian friends, we often get asked “what do you usually eat?” For the month of January, we’ll be sharing 4 weeks worth of vegan meal prep ideas to jump start your healthy year! Shopping lists will be included at the end of each vegan meal prep post.
Just so that these meal prep posts aren’t infinitely long, the recipes for each meal will be linked to a separate post (don’t worry, we won’t blabber on about life in those posts). Recipes make enough for 4 days of meals. We chose 4 days because 1) after 4 days food won’t taste it’s best anymore and 2) you’re taste buds may start getting bored of eating the same thing so give yourself one weekday to eat something new!
Breakfast: Chunky Monkey Overnight Oats
There is no breakfast more ideal for meal prepping than overnight oats. Peanut butter, banana, and chocolate are also a foolproof combination so this breakfast is a winner!
Eat it hot: If you’re not a fan of cold breakfasts, simply pop it into the microwave for a minute or two and enjoy warm.
Lunch: Avocado Nooch Toast
This is my go-to lunch when I am feeling something savoury and have only a few minutes to whip up something quick before heading out the door. Because this is so easy to make, I suggest you just have the ingredients ready and whip it up in the morning before heading out the door. The key part of this is pretty much just to have a ripe avocado, some bread (even previously frozen is fine), and some nutritional yeast on-hand for the week!
Toast is best eaten right away, so if you’re planning to pack it in boxes ahead of time, we suggest leaving the bread un-toasted. Refrigerated toast gets hard and isn’t yummy.
Pick a toast: We used mashed avocado, salt, pepper, nutritional yeast (a.k.a. nooch), and toasted sesame seeds on this toast. For each day, you’ll need 2 slices of bread, 1 avocado, about 1 tsp nooch, salt and pepper to taste. If you’re not into avocado, pick another toast from HERE.
Snack: Apple Parfait Slices
This is Leung’s favourite snack! For some reason, these little apple ‘pizzas’ are so much more satiating than a typical yogurt bowl. With healthy fats, plant-based protein, whole grains, and fresh fruit, this is a perfectly balanced snack that’ll power you through the afternoon.
Take it to go: Put a portion of the peanut butter yogurt in the bottom of a container (with a lid) and top with granola and diced apples or apple wedges. Don’t forget to pack a spoon!
Dinner: Golden Lentil Curry with Pita
I love any type of hearty stew in the winter because it’s pretty much the “dump and done” method kinda cooking, and you’re able to customize your meal based upon what you already have in the fridge. I love trying out seasonal vegetables in stews, and gives me an excuse to try different veggies depending on what’s in season and what’s available.
Slow cooker option: This can be made overnight in a slow cooker. Again, it’s the “dump and done” tried and true method. Just add in the ingredients and let it cook overnight on low and voila!
Vegan Meal Prep Week 1 Shopping List
- 4 bananas
- 4 large apples
- 4 avocadoes
- 2 onions
- 2 large bell peppers
- 4 cups (1 Litre) unsweetened non-dairy milk
- 1 cup plain non-dairy yogurt
- 1 1/3 cup granola
- 2 cups oats
- 8 slices of bread
- 2 pita or naan breads (or substitute for more sandwich bread)
- 1 1/3 cup farro
- 1 1/3 cup lentils
- 4 tsp chia seeds
- 4 tsp ground cinnamon
- 4 tsp maple syrup
- A generous 1/2 cup natural peanut butter
- 1/4 cup vegan chocolate chips or cacao nibs
- 4 tsp nutritional yeast
- 4 tsp cumin
- 1 1/2 tsp turmeric
- 2 tbsp curry powder