If you want to see changes, you need to take the time to meal prep! If you meal prep for the week you are less likely to spend money at fast food joints or restaurants. So why not spend $30 for a week worth of groceries instead of spending $30 for dinner for two!
Here are My 4 Tips on How to Vegan Meal Prep
1. Shop Before the Week Starts
Before heading out, set a game plan of what your meals will be for the week. Make a grocery list of everything you need for the week’s recipes. If you need help on meal plans, check out my customized meal plan package.
2. Sunday Set-up (or a day that works for you)
Make time on the weekend to prepare for the week ahead. One to two hours on a Sunday afternoon or morning works great! I’ll be honest, prepping can suck, but at the end it’s all worth it! Preparing multiple meals at a time will save you a ton of time during the week—you can just grab and go!
3. Batch Cooking
Cook everything at once…you might as well double up! You will notice Monday through Thursday and Friday through Sunday are the same. The best things to batch cook are tofu, sweet potatoes, rice, quinoa, and even cutting up the veggies.
4. Get Handy with Containers
Portion out your meals with containers. Separate all your lunches and dinners so it’s ready for the week. This habit will save you from eating things that aren’t on the meal plan throughout the week!
Remember, focus on what takes the longest first.
For example: sweet potatoes, rice, quinoa, or anything that needs to be baked. While it’s in the oven you can work on other things.
Here’s a quick example of how to vegan meal prep during Sunday set-up…
• Grill or baked tofu and sweet potato for the week.
• Cook two cups of brown rice or quinoa
• Chop veggies for snacks and meals. Slice carrots, celery, bell peppers, zucchini, mushrooms, and cucumbers and separate them into containers for the first four to seven days.
• Prep a snack for the week. Each week make a batch of snacks that you can munch on all week such as kale chips, protein bars, or muffins.
• Optional: Prep smoothie bags! Fill a Ziplock bag with the ingredients for your favorite smoothie. Bags can be stored in the freezer and taken out just before you blend your smoothie.
If you need some new recipe ideas for day, check out “The Affordable Vegan Diet” E-Book. The book includes more than 55 recipes that are fun, easy, and affordable! You’ll learn to make vegan protein bowls and burgers, as well as healthy cookies, muffins, brownies, and smoothies! When you follow the meal plan you will notice a decrease in your grocery bills and an increase in your health and happiness!