Meal prepping is a great way for busy people to eat healthier and save time by preparing meals and snacks in advance. With a range of quick and easy vegan recipes available, it’s easier than ever to create nutritious and delicious meals that will keep you energized throughout the day. The key steps to meal prepping include planning your meals, prepping your ingredients, cooking your meals, and storing them in a way that works for you. With these steps and examples of quick and easy vegan recipes, you can meal prep like a pro and enjoy healthy, tasty meals throughout the week.

Vegan Meal Prep: Quick and Easy Recipes for Busy People

Introduction

Meal prepping can be a lifesaver for busy people who want to eat healthier and save time. It involves preparing meals and snacks in advance, so they’re ready to eat when you’re strapped for time. With so many quick and easy vegan recipes available, it’s never been easier to create delicious and nutritious meals that will keep you feeling full and energized throughout the day. Here’s a step-by-step guide to help you plan and prepare your vegan meals for the week ahead.

Step 1: Plan your meals

The first step in meal prepping is to decide what you want to eat for the week. This might involve browsing vegan recipe websites or cookbooks to find some inspiration. Once you’ve found some recipes you like, it’s time to make a shopping list. Make sure you have all the ingredients you need before you start cooking. This will save you time and help you avoid any last-minute trips to the store.

Example of a Meal Plan:

• Monday: Vegan chili with cornbread
• Tuesday: Vegan quinoa salad
• Wednesday: Vegan lentil soup
• Thursday: Vegan stir-fry with rice
• Friday: Vegan tacos with guacamole
• Saturday: Vegan lasagna
• Sunday: Vegan shepherd’s pie

Step 2: Prep your ingredients

Now that you have your meal plan and shopping list, it’s time to start prepping your ingredients. This might involve washing and chopping vegetables, cooking grains or beans, or marinating tofu or tempeh. Prepping your ingredients in advance will save you time and make it easier to assemble your meals throughout the week.

Example of Prep Work:

• Wash and chop vegetables for stir-fry and quinoa salad
• Pre-cook quinoa, lentils, and rice
• Marinate tofu and tempeh for stir-fry and tacos
• Cook cornbread and portion into individual servings
• Make guacamole and store in airtight container
• Assemble lasagna and shepherd’s pie and store in the fridge or freezer

Step 3: Cook your meals

Now that your ingredients are prepped, it’s time to start cooking. Depending on your meal plan, you might spend a few hours cooking on Sunday or break up the cooking throughout the week. You can cook your meals all at once or cook in batches to save time.

Example Recipes:

Vegan Chili with Cornbread:

• 1 tablespoon olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 red bell pepper, chopped
• 1 can (14.5 ounces) diced tomatoes
• 1 can (15 ounces) black beans, drained and rinsed
• 1 can (15 ounces) kidney beans, drained and rinsed
• 1 cup corn kernels
• 2 tablespoons chili powder
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 1/4 teaspoon salt
• 1 tablespoon tomato paste
• 2 cups vegetable broth
• 1/2 cup cornmeal
• 1/2 cup all-purpose flour
• 1 tablespoon sugar
• 1 teaspoon baking powder
• 1/4 teaspoon salt
• 1/2 cup almond milk
• 2 tablespoons coconut oil, melted

Directions:

1. In a large pot, heat the olive oil over medium heat. Add the onion and garlic and sauté for 5 minutes.
2. Add the red bell pepper and sauté for 3 minutes.
3. Add the diced tomatoes, black beans, kidney beans, corn, chili powder, smoked paprika, cumin, salt, tomato paste, and vegetable broth. Stir well and bring to a boil.
4. Reduce the heat to low and simmer for 30 minutes, stirring occasionally.
5. Preheat the oven to 400°F. In a large bowl, whisk together the cornmeal, flour, sugar, baking powder, and salt.
6. Stir in the almond milk and coconut oil until well combined.
7. Pour the batter into an 8-inch baking dish and bake for 15-20 minutes, or until golden brown and a toothpick inserted into the center comes out clean.
8. Remove the cornbread from the oven and let cool slightly. Serve with the chili.

Vegan Quinoa Salad:

• 1 cup quinoa
• 2 cups vegetable broth
• 1 can (15 ounces) chickpeas, drained and rinsed
• 1/2 cup chopped green bell pepper
• 1/2 cup chopped red onion
• 1/2 cup chopped fresh parsley
• 1/4 cup olive oil
• 3 tablespoons lemon juice
• 1 tablespoon Dijon mustard
• 1 garlic clove, minced
• 1/4 teaspoon salt

Directions:

1. In a medium saucepan, combine the quinoa and vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes or until the liquid is absorbed.
2. In a large bowl, combine the cooked quinoa, chickpeas, bell pepper, red onion, and parsley.
3. In a small bowl, whisk together the olive oil, lemon juice, mustard, garlic, and salt until well combined.
4. Pour the dressing over the salad and toss well to coat.
5. Refrigerate the salad for at least 30 minutes before serving.

Step 4: Store your meals

Once your meals are cooked, it’s time to store them. Make sure you have plenty of food containers and storage bags on hand. Divide your meals into individual portions and store them in the fridge or freezer, depending on how soon you plan to eat them.

Example Storage Ideas:

• Portion out chili into containers and freeze. When ready to eat, thaw in the fridge and reheat on the stove or in the microwave.
• Store quinoa salad in an airtight container in the fridge for up to 5 days. Add a scoop to each meal for a healthy side dish.
• Store lentil soup in individual containers in the freezer for up to 2 months. When ready to eat, thaw in the fridge and reheat on the stove or in the microwave.
• Store stir-fry and rice in separate containers in the fridge for up to 5 days. Reheat in the microwave or in a skillet on the stove.
• Store tacos in the fridge for up to 3 days. Reheat the filling in the microwave or in a skillet on the stove. Assemble the tacos just before serving.
• Store lasagna and shepherd’s pie in the freezer for up to 3 months. When ready to eat, thaw in the fridge and reheat in the oven at 350°F for 20-30 minutes, or until heated through.

Conclusion

Meal prepping might take some time and effort, but it’s a great way to save time and eat healthier. With these quick and easy vegan recipes, you can create delicious and nutritious meals that will keep you feeling full and energized throughout the week. Remember to plan your meals, prep your ingredients, cook your meals, and store your meals in a way that works for you. Happy meal prepping!