So I’ve gone through what it is you eat on a plant based diet and how to keep it affordable so now it’s time to make sure you have fresh healthy food ready throughout your week to keep you on track.
It’s really simple to do but it does require dedication. You’re going to need storage containers, supplies to prepare the meals and some way to plan them out.
Storage Containers
Do I need to say where my storage containers come from?
Now… there are blogs that will tell you that you have to buy these specialized meal prep containers with 5 compartments from Amazon or whatever other company has them and quite frankly that is CRAP. I use Betty Crocker containers in various sizes from my beloved Dollar Tree. I wash them by hand because I promise every time I put them in the dishwasher a lid falls down to the bottom and gets a hole burnt in it somewhere. But… they work and they last! I’ve had the set I am using since sometime at the beginning of this year so ummm YES they are durable. And FYI you can use these containers to store anything… doesn’t have to be just for meal prep.
I use these rectangular ones primarily when I have multiple items in a meal. Although it says 2 pack they currently have 1 extra in the pack. They are 30.3 ounces and hold plenty of food. Dishwasher and microwave safe. I wouldn’t advise buying them online unless you need 24 of them 🙂
These square containers are 27.5 ounces and ideal for prep that contains only 1 or 2 items.
I use these 5.4 cup square ones for salads. They are the perfect size for a huge green salad with all the toppings. My dressing container even fits inside with no problems.
These 2 cup square containers are the perfect size for oatmeal or fruit.
I cannot find the link for them on their website however they DO have them at several of our local Dollar Trees so I’m sure they have them at yours but these containers are perfect for dips with veggies or chips or peanut butter and fruit or whatever.
I don’t use the divided containers but for those of you that don’t like your food to touch (side eye) they have those too! I belive they have 3 compartment containers as well.
Ok so now you’re prepared. You ran out and got your containers now what? Well what are you going to put in them?
Menu
Before you even think about creating a menu, check your pantry, fridge and freezer to see what it is you have on hand and what you need. After you take inventory, wite down what you need and only shop for those items. It is essential that you include enough protein, carbs, veggies, fruit and healthy fats in your meals to keep you satisfied. My bullet journal is essential for planning out my meals (bullet journal 101 soon come!)
For those of you looking to incorporate more plant based meals in your diet here’s a pretty simply breakdown.
Plant based proteins: beans, lentils, tofu, tempeh, mock meats
Carbs: rice, bread/wraps, potatoes, sweet potatoes, quinoa (look I know it is more of a protein than a carb but work with me here), pasta, other grains
Veggie & fruit options are unlimited
Healthy fats: peanut butter, avocado, olive oil, nuts, almond butter, hummus, guacamole
Also make sure you have a good calcium source such as soy milk, almond milk or any fortified non dairy milk.
I find that if I keep my meals simple I will stick to it, anything too complicated becomes more of a chore.
My basic dinners are typically some type of protein with brown rice, pasta or quinoa, veggies and some type of sauce but hey… smoothies or sandwiches for dinner work as well. Examples: curried tofu or chick peas with broccoli and brown rice; veggie teriyaki stir fry with brown rice & tofu; red or black beans over brown rice with veggies.
Lunches are typically a loaded salad with homemade dressing or a sandwich on whole wheat bread with fruit.
During the week breakfast is usually oatmeal, smoothies or fresh fruit. On the weekends I may do potato hash or tofu scramble with veggie sauces, plant based waffles/pancakes etc.
Snacks can often be the same as breakfast but I also like to have hummus and veggies, salsa/guac and chips or veggies, or a vegan protein bar or shake.
I always stick with a basic formula: protein, carbs, greens (veggies/fruit), healthy fat, sauces. You can’t go wrong.
So now you know what you have on hand and you’ve figured out what you want to eat each day during the week but how much do you need to prep?
Calendar
Check your calendar to determine if you have any lunch/dinner plans already penciled in or client meetings or if you are out of town. Not to say that you can’t prep for these events but you may not want you. You may want to splurge on those days. I typically do five breakfasts, dinners, lunches and snacks unless I have things going on. Last week I had vegan ladies night out so I only prepped 4 dinners. My birthday is this coming Friday so I may not prep breakfast, lunch or dinner for that day since I’m off.
Get Your Prep On
I like to keep things simple and cheap. My must have tools for meal prep are:
- rice cooker
- instant pot
- knives
- pots/pans
- microwave
- stove/oven
- blender
- food processor
- jars/storage containers
I batch cook rice/quinoa/oats/lentils you name it in my rice cooker. Also if I want rice and veggies combined I do that in the rice cooker together and it comes out PERFECT (Tip: if you add a bit of turmeric it has the perfect yellow color and it’s cheaper than saffron). I tend to roast batches of potatoes, broccoli, cauliflower any veggies that are hearty. I also buy frozen broccoli, cauliflower and mixed veggies and steam them.
I buy dry beans and cook them in less than 30 minutes in the Instant Pot. I LOVE that thing. I can also cook rice, make yogurt, make the best, creamiest oil free mashed potatoes and many other things. I really don’t need my rice cooker to be honest but why wouldn’t I have like 10 different gadgets in my kitchen? Hell I have 2 crockpots that I haven’t used in forever since I got the Instant Pot (Yes I know I need to get rid of them but I’m still deciding when I’ll organize the kitchen. Shut up!). Oh but don’t get it twisted, canned beans and chickpeas are your friend. I keep those on hand as well.
I chop up tons of veggies so make sure you have some good quality knives on hand.
I own a Blendtec blender as well as a Nutribullet however whatever works for you is what you should have. I use my Blendtec mainly for smoothies and soups. The Nutribullet is used for sauces and salad dressings. Many swear by the Vitamix, others swear by the Ninja. Now I don’t NEED food processor since I have these two items on hand but yes I have one anyway and I prefer to make hummus in it. I also like to use it for energy balls and granola bars etc.
16-32 ounce mason jars come in handy for storing your prepped oatmeal, smoothies and even salads. If you are doing jar salads, put the dressing in first, then harder veggies like broccoli, carrots or your protein and save the lettuce for the very top so it doesn’t get soggy. I use an overnight oats base (oats, non dairy milk, sweetener, spices mixed and stored in the fridge for at least an hour) but I zap it in the microwave for a minute or 2 in the morning before adding my fruit since I definitely prefer my oatmeal hot.
I prefer baked/roasted tofu and tempeh so that is my method of choice. I usually use seasoning salt or a combination of Himalayan sea salt, onion powder and garlic powder then spread them out on a foil covered sheet at 400 degrees for 15-20 minutes until slightly crispy. I also tend to cook all of my mock meats in the oven as well. Occasionally I use a grill pan or steam things but not often. I don’t fry often so to be honest I have no use for the stove top. I really only use the stove top to make sauces or one pot meals like pulled jackfruit or baked beans like this deliciousness I cooked last night:
So there you have meal prep in a nutshell. It really isn’t complicated but it does require a bit of time. I personally only do it on Saturday or Sunday and it can take up to two hours. Depending upon what I make, may have to do a little meal prep on Wednesday as well but not much.
There are tons of sites out there that have meal prep info or simply have great recipes to use. I’m not a recipe person but I tend to get ideas from Instagram. The hashtags #whatveganseat #veganmealprep #plantbased #plantpowered #plantlife #veganfoodshare will all pull up tons of ideas.
I am willing to answer any questions you may have so feel free to hit me up in the contact section or shoot an email to thisfrugalchic@bellsout.net. No I’m not an expert or dietitian however meal prep really isn’t rocket science. No I can’t tell you your macros or how much you need to eat each day. But meal prep is simply an organizational tool to ensure you have fresh, delicious, nutritious meals and snacks at your fingertips throughout the day so you eat better and reach your health goals.
Do you meal prep for the week? What method do you use?
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