I’ve had a lot of enquiries lately regarding meal prepping for vegans/vegetarians so I thought I would do a more detailed post based on last weeks vegan meal prep (you can still apply the same principles for vegetarian/omnivorous diets). If you haven’t already read A Beginners Guide to Meal Prepping Part 1 I would recommend doing so first.
I like to prep five days worth of meals at a time usually on a Sunday to get me through the working week. This meal prep consisted of five meals each day totalling twenty-five meals which took approx. 3 hours to prep.
Here is a preview of my weekly shop with almost everything you need to do this weekly meal prep and it only cost me $75 including the containers! That averages out to be just under $3 per meal.
Following the instructions in my first blog post, plan out your weekly meals in a table for each day. Next write a shopping list of all the ingredients you need to make each meal. To make your grocery shop faster you can categorise the items into the sections/aisles they are found in. Here is an example of my shopping list for last week.
Breakfast consisted of 40g of rolled oats with 100ml of oat milk and topped with finely chopped medjool dates and sliced banana. Personally I prefer to cook the dates with the oats to give them extra flavour. Measure out your oats and dates and place into tupperware containers. The milk and banana are best added on the day you cook them.
Sliced fruit or vegetables make great snacks as they’re easy to prepare and are packed full of nutrients. Carrot sticks and hummus are my favourite combination. Slice up your carrot sticks and wrap in glad wrap and place in one half of your container. In the other half spoon out hummus or dip of choice.
Lunch consisted of a bed of baby spinach leaves topped with 120g of steamed sweet potato, 80g of steamed broccoli, 40g of steamed carrot and 70g of tofu marinated in tamari and cooked in coconut oil in a frypan. When preparing this meal let the vegetables and tofu cool completely before you place them on top of the spinach leaves as the heat will cause the leaves to wilt.
Afternoon tea was a quinoa and black bean salad. 1/2 cup quinoa, 1 cup of black beans, 1 cup of shredded lettuce, 50g chopped tomato and 20g of red onion. Let the quinoa cool before adding the beans. I would also recommend separating the salad ingredients into zip lock bags and adding them to your meal on the day, alternatively you can combine them through your quinoa and beans as seen here.
Dinner was an italian inspired pasta dish. 120g of cooked whole wheat spaghetti topped with 200g of pasta sauce. To make the pasta sauce I steamed 40g of sweet potato, 30g of broccoli and 30g of carrots. I then sauté ‘d onion, garlic, 20g of mushrooms and 5g of capsicum in a deep saucepan. Add the steamed vegetables to the saucepan with 50g of organic pasta sauce and basil. Once cooked dish into containers and top with 50g of diced tomato and 5g of sliced olives.
You can store your meals in the fridge however if you’re planning on prepping more than five days I would recommend storing them in the freezer. I also add a protein shake post workout and track all my macros in My Fitness Pal. If you have any questions feel free to drop a comment!