Last Updated on September 30, 2024 by Our Editors
Are you new to the world of vegan eating? That’s exciting. Navigating the choppy, dairy, and meatless world of plant-based eating can be done by relying on a bunch of staple ingredients and knock-out recipes.
There are plenty of benefits to meal prep. As per the NIH, meal prepping helps you stick to your diet. And creating an ultimate guide for vegan meal prep involves listing essential staples that can be used in various recipes.
Switching to a vegan lifestyle comes with the challenge of meal planning. Vegan meal prep can save you time, money, and stress, ensuring you always have delicious, healthy meals ready to go.
In this article, we’ll cover some basic vegan pantry staples and easy vegan recipes to hit meal prep out of the park.
Ready? Let’s get started.
A Game-Changer Secret To Vegan Meal Prep
Imagine opening your fridge to find neatly packed containers of ready-to-eat meals that are not only healthy but also bursting with flavor. The key is variety – mix and match your prepped ingredients to create different dishes every day, keeping your taste buds excited.
The untold secret to vegan meal prepping lies in embracing a blend of strategic planning, creativity, and a dash of fun.
Picture this: a Sunday afternoon where you whip up a storm of colorful veggies, hearty grains, and zesty dressings, all while grooving to your favorite tunes. By dedicating just a few hours each week to batch cooking and organizing, you set yourself up for a week of delicious, nutritious, and effortless meals. Plus, with smart storage solutions and time-saving hacks, meal prepping becomes a breeze.
So, dive into this joyful, colorful world of vegan meal prep and transform your kitchen routine into a celebration of flavors and health!
Vegan Meal Prep: Gather Your Ingredients
Vegan meal prep is a fantastic way to save time, and money, and ensure you have nutritious meals ready throughout the week. These staples will help ensure that you have a well-rounded and nutritious vegan diet, making meal prep easier and more enjoyable.
Here’s a brief guide to vegan meal prep based on ingredients:
Grains: Pasta, quinoa, brown rice, oats, whole wheat pasta, couscous, barley: ideal for soups and stews, farro, etc.
Legumes: Lentils, chickpeas, black beans, kidney beans, pinto beans, split beans, etc.
Nuts and Seeds: Almonds, chia seeds, flaxseeds, hemp seeds, walnuts, sunflower seeds, etc.
Vegetables: Leafy greens (spinach, kale, arugula), cruciferous vegetables (broccoli, cauliflower, brussels sprouts), root vegetables (sweet potatoes, carrots, beets), bell peppers, tomatoes, etc.
Fruits: Berries, bananas, apples, citrus fruits, etc.
Proteins and Meat Substitutes: Tofu, tempeh, seitan, edamame, etc.
Dairy Alternatives: Plant-based milks (almond, soy, oat, and coconut), plant-based yogurts, and nutritional yeast.
Vegan Meal Prep: Pantry Essentials
Be it a vegan meal prep for salad or a vegan meal prep for dinner, these pantry essentials will keep you all sorted when trying your delicious vegan meals.
Dairy Alternatives: Plant-based milks (almond, soy, oat, and coconut), plant-based yogurts, and nutritional yeast.
Apple Cider Vinegar and Balsamic Vinegar: For dressings and marinades.
Soy sauce, or Tamari: is used for flavoring and marinades.
Maple Syrup and Agave Nectar: Natural sweeteners.
Canned Tomatoes: Essential for sauces and soups.
Coconut Milk: Great for curries and soups.
Spices and Herbs (turmeric, cumin, coriander, paprika, basil, oregano, and thyme): Essential for adding flavor to dishes.
Vegan Snacks: Dried fruit, nut butters, popcorn, rice cakes
Vegan Meal Prep: The Ultimate Guide
Step 1: Planning Your Meals
Identify Your Meals for the Week
Start by planning your meals for the week. Think about breakfast, lunch, dinner, and snacks. Variety is key to keeping your meals exciting, so mix it up with different cuisines and flavors.
Tip: Use a meal planning app or a simple spreadsheet to keep track of your meals.
Step 2: Gather Your Recipes
Once you’ve identified your meals, gather the recipes. Choose recipes that are easy to make in bulk and can be stored well. Aim for a balance of protein, carbs, and healthy fats in each meal.
Tip: Check out Ecowiser’s Pinterest Board and our Sustain-A-Bowl series to find new recipes.
Step 3: Shop for Ingredients
Make a list of ingredients mentioned above and your recipes of choice. Categorize your list by sections of the grocery store to make shopping quicker and more efficient.
Tip: Buy in bulk where possible to save money and reduce packaging waste.
Step 4: Prepping Your Ingredients
Wash, Chop, and Store the raw materials. Now that you have the ingredients at hand, it’s time to prep them. Wash and chop all your veggies, cook grains like quinoa or rice, and prepare your proteins like tofu or beans.
Tip: Store prepped ingredients in airtight containers to keep them fresh.
Step 5: Cook in Large Batches
Cook anchor ingredients like rice, pasta, grains, and other carbs. Saute veggies and proteins, and cook larger portions of your main dishes. Soups, stews, casseroles, and curries are perfect for batch cooking. Divide them into single servings for easy grab-and-go meals.
Tip: Use a slow cooker or instant pot to save time and effort. Read this article for your festive meal preps.
Step 6: Assemble Your Meals
Create ready-to-go vegan meals. Now that you have your prepped ingredients, assemble your meals. Layer grains, veggies, and proteins in meal prep containers. Add sauces and dressings separately to keep everything fresh.
Tip: Mason jars are great for salads and overnight oats, keeping ingredients crisp and tasty.
Step 7: Store and Label
Proper storage is key to meal prep. Label each container with the meal and date to ensure you eat everything while it’s still fresh.
Tip: Use stackable containers to save space in your fridge or freezer.
Step 8: Reheat And Enjoy
When you’re ready to eat, simply reheat your meals and enjoy. Most meals can be reheated in the microwave or on the stovetop.
Tip: Add fresh toppings like avocado or nuts for extra flavor and texture.
5 Quick Vegan Meal Recipes
Ready to get started with vegan meal prepping? Here are four recipes that you can try out today.
1. Chickpea and Spinach Curry
If you’re on the lookout for a satisfying and nutritious meal, look no further than Vegan Chickpea Spinach Curry. This vibrant dish combines the earthy goodness of chickpeas with spinach, all enveloped in a creamy, spiced curry sauce made with coconut milk, tomatoes, and a fragrant blend of garam masala. The addition of sautéed onions, garlic, and ginger enhances the flavors, creating a harmonious and delicious meal.
2. Vegan Stir-Fry with Tofu
Vegan Stir-Fry combines the protein-packed goodness of tofu with the nutrient-rich benefits of vegetables, all wrapped in a savory, spiced stir-fry sauce made with soy sauce, garlic, ginger, and sesame oil. The addition of bell peppers, broccoli, snap peas, and carrots enhances the flavors, creating a harmonious and delicious meal.
3. Vegan Lentil Tacos
Vegan Lentil Tacos is one of our superhit vegan recipes. This vibrant dish combines the hearty goodness of lentils with the nutrient-rich benefits of fresh vegetables in a spiced taco filling made with cumin, chili powder, and smoked paprika. The addition of onions, garlic, bell peppers, and tomatoes enhances the flavors, creating a harmonious and delicious meal.
4. Vegan Buddha Bowl
Try out this satisfying and nutritious meal. This vibrant dish combines the wholesome goodness of quinoa with the nutrient-rich benefits of fresh vegetables with a dressing made with tahini, lemon juice, and garlic. The addition of roasted sweet potatoes, chickpeas, avocado, and kale enhances the flavors, creating a harmonious and delicious meal.
5. Vegan Chocolate Avocado Mousse
Vegan Chocolate Avocado Mousse screams decadance. This recipe comes together in minutes, and makes for a delicious treat. Just combine the creamy richness of ripe avocados with the intense flavor of dark cocoa powder, sweetened with maple syrup and enhanced with a splash of vanilla extract. The addition of a pinch of sea salt and a hint of espresso powder elevates this harmonious and delicious dessert.
Embracing Sustainability With Ecowiser
Veganism can be hard if you’re doing it alone. Step into your journey with Ecowiser, your premier helping hand for making wiser decisions.
Check out our Sustain-A-Bowl recipes, and join Ecowiser’s community of like-minded individuals who share recipes, tips, and support.
Vegan meals typically require fewer resources and produce fewer greenhouse gases compared to animal-based dishes, making them an eco-friendly choice. By choosing plant-based options, like the five amazing vegan recipes you’ve just discovered, you contribute to reducing your carbon footprint, conserving water, and minimizing deforestation.
Good Luck on Your Vegan Journey!
Meal prep is a game-changer, especially when embracing a vegan lifestyle. It saves time, money, and stress, ensuring that you have nutritious and delicious meals ready to go. By following this ultimate guide, you can simplify your meal prep process, making it an enjoyable and rewarding part of your weekly routine.
Remember, the key is to plan, prep, and have fun with it. Don’t be afraid to experiment with new recipes and ingredients. Your future self will thank you for the effort you put in today. Happy meal-prepping!
