Vegan recipes for an active, healthy life.

Meal Prep Ideas and Recipes

Meal Prep Ideas and Recipes

I am a meal prepper!

I am a meal prepper! Check out my Instagram and you’ll see what I mean! I have been meal prepping for so many years now that is has become a habit. I’ve learned a lot and I’d like to share it so I can help you make the transition to weekly meal prep. For me, it all started around 2009 when I was measuring and tracking my food in order to lose a few pounds. I found that bringing my lunch was a no-brainer when it came to making sure I was staying on track. At that time, I mostly tracked calorie intake and prepped a lot of salads! I also needed to save a few bucks and I found that meal prepping was the best way to reel in my cash flow as well.

Benefits of Meal Prep

It wasn’t until I entered into my first bikini model training that I started prepping my breakfast, snacks and dinner too! Now that is A LOT of work! I have such a better understanding now of how hard this can be for people who are just starting out. I really want to help make this easier for you because I found such a great benefit to meal prepping that I want to share these benefits with you. The two biggest benefits I have found are:

  1. Losing weight
  2. Saving money

Now, who doesn’t want to save money and lose a few pounds!

My #1 tip for meal prep efficiency is — DO NOT FOLLOW AN ACTUAL RECIPE! The “recipes” I have below are not complex at all, they are really more food combinations. I find “real” recipes kill time. The suggestions below require cooking the grains and then simply measuring out the other ingredients.

The best process is to simply pick 1 of each of the following categories: Bean, Grain, Green & Seasoning. For example:

Pick one Bean:

  • Black beans
  • Kidney beans
  • Edamame
  • Pinto beans
  • Black eyed peas

Pick one Grain:

  • Quinoa
  • Brown Rice
  • Whole Grain Pasta
  • Lentils

Pick one (or 2 or 3!) Green:

  • Spinach
  • Broccoli
  • Collard Greens
  • Edamame
  • Asparagus

Pick one (or 2 or 3!) Seasoning:

  • Tamari
  • Chili Sauce
  • Hot sauce
  • Sauerkraut
  • Nutritional yeast
  • Sesame seeds
  • Teriyaki sauce
  • Oil-free salad dressing

Here are a few of my most recent combos:

Three Meal Prep Ideas and Recipes

I wrote another post with a few more tips on efficient meal prepping, but in this post, I wanted to give you a few ideas of some of the actual meals I prep. Here are 3 meals that I use regularly that are packed with protein, complex carbs, low in fat and high in micronutrients.

 

BREAKFAST

Overnight Oats Meal Prep Recipes

This recipe will create one serving. I suggest prepping 5 servings, one for each day of the week. These will keep just fine in the fridge for 5-7 days. 

Course Breakfast
Prep Time 2 minutes
Cook Time 20 minutes
Total Time 22 minutes
Servings 1 serving
Calories 214 kcal

Ingredients

  • 1 cup water
  • 1 /2 cup Oats
  • 1 Tbsp Vanilla protein powder
  • 1/4 cup Soy milk

Instructions

  1. Pour the water into a large pot. Place on the stove.

  2. Bring the water to a boil

  3. Once water is boiling, add in the oats.

  4. Put the cover on and turn off the heat completely.

  5. Let the oats sit in the pot and on the stove for approximately 10 minutes (heat is turned completely off).

  6. Remove the pot from the stove and let stand and cool down for approximately 10 more minutes.

  7. Using a measuring cup, scoop 1 cup of cooked oats into a meal prep container.

  8. Add the 1/4 cup soy milk.

  9. Top with a few raisins or 1/4 cup of fruit. Frozen fruit works great!

LUNCH

Brown Rice, Beans & Spinach Meal Prep Recipes

This recipe will create one serving. I suggest prepping 5 servings, one for each day of the week. These will keep just fine in the fridge for 5-7 days.
This is great choice for lunch. You can easily swap out the edamame for any other kind of bean. Black beans or kidney beans are great choices!

Course Main Course
Prep Time 5 minutes
Cook Time 35 minutes
Total Time 40 minutes
Servings 1 serving
Calories 304 kcal

Ingredients

  • 3/4 cup Brown Rice
  • 1/2 cup Edamame (or beans)
  • 1 cup Raw spinach (same as one huge handful)
  • 1 dash Dulse (about 2 quick shakes)
  • 1/4 cup Sauerkraut
  • 1 Tbsp Nutritional yeast (about 1 spoonful)
  • 1 Tbsp Fresh garlic

Instructions

  1. The only thing you will need to cook here is the rice (I buy frozen ready-to-eat edamame and pre-washed spinach and pre-cut garlic!). Then just measure everything out!

  2. To cook the rice, use a 2:1 ratio. So, for 1 cup of rice, I use 2 cups of water. Bring the water to a boil, then pour in the rice. Cover with a lid and reduce the heat. After about 15 minutes, I turn off the burner and just let the rice sit covered until I'm ready to measure it out. This makes the rice perfect and not overcooked.

  3. Add 1-2 tsp of tamari if you need some more seasoning.

DINNER

Tofu & Quinoa Meal Prep Recipes

This recipe will create one serving. I suggest prepping 5 servings, one for each day of the week. These will keep just fine in the fridge for 5-7 days.

Course Main Course
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 1 serving
Calories 342 kcal

Ingredients

  • 1 cup Quinoa
  • 1/2 cup Tofu scramble
  • 1 cup Spinach
  • 1 cup Steamed Broccoli

Instructions

  1. The only thing you will need to cook here is the quinoa. Then just measure everything out!

  2. To cook the quinoa, use a 2:1 ratio, just like rice. So, for 1 cup of quinoa, I use 2 cups of water. I pour the quinoa AND the water into pot and bring it to a boil. Then I turn OFF the heat and let it sit for 15 minutes. This makes the quinoa perfect! And not overcooked. 

  3. The tofu just needs to be warmed and mashed in a skillet for about 2-4 minutes. Feel free to cook the tofu with vegetable stock and add seasonings if you'd like, but avoid oil as that will increase the calorie content here.

Happy meal prepping! Please feel free to reach out if there is any way I can help!

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