Easy Plant-Based Meal Prep Tips for Beginners

Do you ever find yourself wanting to prepare and eat more plant-based meals, but daunted by the task of planning and prepping those meals? Especially if you're new to plant-based cooking, it can seem overwhelming. But fear not! In this article, we will provide you with easy plant-based meal prep tips that will make meal prep efficient and delicious. 

Jump to:

• What is Meal Prep
• Tip #1: Start with a Plan
• Tip #2: Collect and Invest in Quality Containers
• Tip #3: Use Versatile Ingredients
• Tip #4: Find Appropriate Swaps for What You Are Removing
• Tip #5: Prep in Batches
• Tip #6: Get Creative with Seasonings
• Tip #7: Make it a Routine
• Sample Meal Prep Menu
• No time to cook?
• Summary:

What is Meal Prep

Meal prep refers to the process of planning, preparing, and portioning out meals or staples in advance, typically for a period of several days or a week. The goal of meal prep is to have more nutritious, home-cooked meals ready to eat throughout the week, without having to spend time cooking and preparing each meal individually. Meal prepping can take many forms and doesn't necessarily mean you must cook all of your meals for the week in one day.

Meal prep can involve a variety of different tasks, including:

1. Planning meals: This involves deciding on the recipes and dishes that you want to make for the week, taking into account your dietary preferences and nutritional needs.
2. Grocery shopping: Once you have planned your meals, you will need to purchase the necessary ingredients. This may involve shopping for fresh produce, grains, and legumes at the grocery store, or ordering ingredients online.
3. Preparing ingredients: Once you have the necessary ingredients, you will need to prepare them for cooking. This may involve washing and chopping vegetables, cooking grains, and marinating or seasoning plant-based proteins like tofu and tempeh.
4. Cooking meals: After the ingredients are prepped, you can start cooking the meals. Depending on the recipes, you may cook dishes in the oven, on the stove, or in a slow cooker.
5. Portioning out meals: Once the meals are cooked, they can be portioned out into individual containers for easy storage and reheating.

By engaging in meal prep, you can save time, money, and effort when it comes to cooking and eating nutritious meals. Let's get started with the first tip, starting with a plan! 

Tip #1: Start with a Plan

To make your plant-based meal prep successful, it's important to start with a plan. Take some time to think about what you want to eat for the week and create a menu.

Additionally, it's important to make sure you have all the necessary ingredients and supplies on hand before you start prepping the food or recipe(s) you want to make. This will save you time and frustration in the long run. First, take inventory of what you have on hand in your fridge, freezer, and pantry. Next, make a grocery shopping list of what else you need to buy in order to prepare the meals you want for the week. Consider making a grocery list and shopping for your ingredients a day or two before your designated meal prep time.

A little planning ahead makes the entire process much smoother and stress-free.

Tip #2: Collect and Invest in Quality Containers

Now that you have your plan in place, it's time to think about how to store your meals. This is where collecting and investing in quality containers comes in. When it comes to meal prepping, not all containers are created equal. You want to find containers that are sturdy, airtight, and leak-proof to keep your food fresh and prevent any spills or mess. Glass containers are a great option as they are reusable, microwave-safe, and don't leach harmful chemicals. Additionally glass containers don't hold on to smells or stains the way many plastic containers do.

Investing in quality containers is not only good for your food but also for the environment. You can reuse them over and over, which means less waste in landfills. Plus, they make it easy to organize your meals, so you can quickly grab what you need and go.

Speaking of good for the environment and good for your wallet, start collecting and repurposing glass food jars like pasta sauce and pickle jars that you already have. You can use these glass jars to store leftovers and prepped ingredients. Simply clean the jar and store the food in the jar with the lid on. By reusing glass jars, you can reduce waste and save money on purchasing new containers.

Collect and invest in quality containers overtime with the goal of being able to enjoy your plant-based meals without worrying about any mess, waste, or spoiled food. With your containers in place, you're ready to move on to the next step - using versatile ingredients.

Tip #3: Use Versatile Ingredients

Leaning on versatile ingredients will make your plant-based meal prep a little easier. Not only does this help simplify your grocery shopping list, but it also allows for more flexibility and creativity in the meals you prepare.

For example, quinoa is a great ingredient to have on hand as it can be used as a base for salads, enjoyed for breakfast, mixed with vegetables for a side dish, or even turned into a veggie burger. Chickpeas are another versatile option that can be roasted for a snack, blended into creamy hummus, or used as a protein source in salads, sandwiches, stews, and curries. Frozen veggies is another example, as these each have the capability of easily being prepared in different ways and added to a variety of meals like soup, curry, chili, stir-fry or grain bowls.

By using versatile ingredients, you can make plant-based meal prep feel less restrictive and more expansive and exciting. So next time you're at the grocery store, consider adding a few of these ingredients to your cart and see where your creativity takes you.

Tip #4: Find Appropriate Swaps for What You Are Removing

Incorporating plant-based meals into your diet may involve removing some of your go-to ingredients. But this doesn't mean you have to sacrifice flavor or texture. Instead, focus on finding appropriate swaps for what you are removing. One approach is to use versatile ingredients in your meal prep.

For example, if you're used to having meat in your meals, trying out ingredients like tofu, tempeh, or lentils can provide a similar texture and flavor. Here are just a few ideas:

• Do you love scrambled eggs? Try making a flavorful tofu scramble with turmeric, nutritional yeast and include kala namak (Himalayan black salt) for that sulfur-eggy flavor.
• Obsessed with buffalo chicken wraps? Swap in soy curls for chicken and top with your favorite sauce + toppings.
• Tuna salad sandwich fanatic? Try smashing chickpeas for that flakey, chewy texture.

Likewise, if you're cutting out dairy, try using nuts like cashews or almonds as a base for sauces or dips as a satisfying substitute and play around with different plant-based milks to see which you like best.

Tip #5: Prep in Batches

By using versatile ingredients and finding appropriate swaps in your plant-based meal prep, you're creating endless possibilities for your dishes. However, preparing all these ingredients can be time-consuming. This is where batch prepping comes in handy - Instead of spending time cooking every day, you can prepare and cook large portions of these ingredients in one go, saving you time and energy throughout the week. This can be particularly helpful if you have a busy schedule or limited time for meal prep.

Start by selecting a day for meal prep - this could be a lazy Sunday, a mid-week evening, or both. Meal prepping does not mean you need to cook all the meals or ingredients you plan to eat that week all at once. Batch preparing/cooking staple ingredients such as chopping vegetables or cooking grains and beans can be spread out throughout the week. Additionally preparing 1 or 2 recipes per week that make good left overs like soup, chili, or chickpea tuna salad is another efficient meal prep strategy. Think: Cook once, eat twice (or more).

Let's look at some more examples of what this could look like:

1. Cook a large batch of your chosen protein source, such as lentils or tofu, and store it in an airtight container in the fridge. This way, you can easily add it to your meals throughout the week for a protein-packed, plant-based option.
2. You can also prepare your vegetables in advance. Roasting a large tray of sweet potato, broccoli, and cauliflower is a great option as you can add them to bowls, salads, or wraps throughout the week.
3. You can also prepare grains like quinoa or rice in batches, which can be used as a side dish or added to salads and grain bowls. Or prepare 3 or 4 days worth of overnight oats for breakfasts for the week to grab and go.

By prepping in batches, you'll save time and energy throughout the week, and it will be easier to maintain a nutritious plant-based diet. Plus, having these ingredients on hand will encourage you to get creative with your seasonings and spices, which we'll explore next.

Tip #6: Get Creative with Seasonings

By prepping your plant-based meals in advance, you're not only saving time and energy, but you're also giving yourself the opportunity to experiment with different seasonings and spices. Don't be afraid to mix it up and try something new! You can add a little bit of heat with some cayenne pepper or red pepper flakes, or add a fresh burst of flavor with herbs like basil, fresh parsley or cilantro. Try sprinkling some nutritional yeast over your roasted veggies for a cheesy flavor, or add a sprinkle of cinnamon to your oatmeal for a sweet twist. The possibilities are endless!

Getting creative with your seasonings not only adds variety to your meals but also helps keep things interesting and prevents boredom. So, don't be afraid to experiment with different spices and herbs to find your perfect flavor combination. And, as you become more comfortable with meal prepping and spicing up your meals, you can make it a habit to try new things regularly.

Tip #7: Make it a Routine

The key to successful plant-based meal prep is making it part of your weekly routine. Choose a consistent time-maybe Sunday afternoon or a quiet hour midweek-and block it off on your calendar. When it becomes part of your regular rhythm, it's easier to stay on track and feel less stressed about what's for dinner.

Having a routine not only saves time and money but also makes it more likely you'll have healthy, delicious meals ready when you need them. Once you're in the groove, have fun with it-try new recipes, play with spices, and explore fresh flavors. You might just find a new favorite!

Sample Meal Prep Menu

Here are a few examples of plant-based options for a weekly meal prep:

Breakfast:

• Overnight oats with fruit, peanut butter, and plant-based milk of choice (prepare 3-5 servings on Sunday and store in individual jars in the fridge). Check out this cardamom overnight oats recipe.
• Vegan protein smoothie (prepare and freeze 5 smoothie packs on Sunday with frozen fruit, spinach), add plant-based protein powder and water in the morning and blend
• Tofu scramble with sautéed veggies (prepare 4-5 servings and store in the fridge), reheat and serve with with toast or in tortilla with plant-based cheese, salsa and avocado.
• Chocolate Banana Baked Oatmeal with Berries (prepare and store in fridge- either store this in 1-baking dish and scoop out a serving each morning or pre-portion out 4-5 servings in individual containers)

Lunch:

• Chickpea and quinoa salad with roasted vegetables (prepare 5 servings on Sunday and store in individual containers in the fridge)
• Black bean, corn and quinoa salad - holds well in the fridge for 4-5 days, making it perfect for meal prep. For a finishing touch, top with sliced avocado and/or lime wedges before serving.
• Lentil soup (prepare 5 servings on Sunday and store in individual containers in the fridge)

Dinner:

• Vegan stir-fry with tofu, vegetables, and brown rice (prepare 5 servings on Sunday and store in individual containers in the fridge)
• Vegan chili with beans and quinoa (prepare 5 servings on Sunday and store in individual containers in the fridge).
• Vegan shepherd's pie with lentils and mashed sweet potatoes (prepare 5 servings on Sunday and store in individual containers in the fridge)
• 1-pot vegan chick'n and potato soup

Snacks:

• Homemade hummus with carrots and celery
• Roasted chickpeas
• Apple slices with almond butter
• No bake energy bites

This meal plan is just an example, and you can adjust it to your own tastes and dietary needs.

No time to cook?

I know this post is about meal prepping, but I also want to highlight some items to have on hand for days when you don't have anything prepped and are hungry. Stock your pantry with canned beans like black beans, chickpeas, and white beans. They require no preparation and can be easily incorporated into meals. Frozen veggies heat up in minutes, and there are even microwavable whole grain options like brown rice and quinoa. Combine these three things with your favorite dressing, salsa, or sauce, and you have a well-balanced meal in under 10 minutes.

Summary:

Incorporating plant-based meals into your diet doesn't have to be a daunting task. With a little planning and preparation, you can enjoy delicious and nutritious meals all week long. Remember to start with a plan, collect and invest in quality containers, use versatile ingredients, find appropriate swaps, prep in batches, get creative with seasonings, and make it a habit. By following these 7 plant-based meal prep tips, you can save time and money, reduce food waste, and improve your overall health.

I would love to know if you put any of these meal prep tips into practice and how it goes for you or if you have other meal prep tips you find helpful! Feel free to share below.

Cheers to making more tasty meals with more ease.