The idea of “meal prep” conjures up images of uniform containers of sad quinoa, naked chickpeas, and steamed broccoli – all heaped in the refrigerator, guaranteeing a week of depressing meals. However, it need not be this way. So, how to meal prep a plant-based diet?
Meal prep entails cooking in advance, be it an entire recipe or a dish component that can be repurposed later in the week (such as homemade pesto or baked tofu). Whether working from home, preparing lunches for the office, or being too exhausted to cook dinner from scratch, I know there will always be food in the refrigerator.
I have compiled my favorite plant-based meal prep recipes for the week below. These meals contain whole foods, are high in protein, are straightforward to prepare, and reheat well. (There is no dull quinoa on site!) Scroll down for nutritious vegan salads, sandwiches, and more
What Is A Plant-Based Diet?
The definition of a plant-based diet is ambiguous because no officially accepted description exists. Plant-based means vegetarian for this diet, so we omitted meat, including dairy and eggs.
For some, plant-based may refer to a vegan diet; for others, it means focusing on plant-based proteins and eating meat sparingly. Eating more vegetables, fruits, whole cereals, and legumes is always a good idea because they are high in fiber, an essential nutrient that 95 percent of the population lacks.
How To Meal Prep A Plant-Based Diet?
1. Breakfast: Nutritious, filling breakfast that is entirely prepared or requires minimal effort to prepare (five days).
2. Lunch: simple grab-and-go options that require no additional preparation (five days).
3. Dinner: Comforting dinners that are readily adaptable to leftovers and can be prepared or cooked in advance (up to five days).
4. Nutrition Goals: Our primary dietary objectives for the week are plant-based, satisfying meals.
Plant-Based Diet Foods List
Here are list of plant-based diet foods:
1. Legumes: Beans and lentils, whether canned or dried, are a great source of protein and fiber.
2. Seeds and Nuts: Consider nut butter, almonds, hazelnuts, flax, chia seeds, and any other desired variety of nuts and seeds. Choose a natural type of nut butter to avoid added ingredients.
3. Whole grains: Whole grains, such as quinoa, oatmeal, brown rice, and whole-wheat pasta, are richer in protein and fiber than refined grains.
4. Fruits and vegetables: Filling up on juicy fruits and vegetables, whether fresh or frozen, is an excellent notion. Correctly storing fruits and vegetables can extend their shelf life.
5. Soy: Tofu and edamame are both excellent sources of protein-rich tofu.
Meal Prep Breakfast Recipes ideas
Here are multiple ideas for meal prep plant-based diet:
1. Vegan Chocolate Overnight Oats
Oatmeal Overnight is one of the classic vegan meal preparation recipes! This nutritious recipe includes whole grains and fruit and shredded zucchini, increasing the volume and nutritional value. Add your favorite fresh fruit in the morning!
2. Strawberry White Bean Smoothie
Our meal prep-friendly berry smoothie will keep you feeling full for hours. It provides a reasonable amount of protein and complex carbohydrates, thanks to the addition of cooked white beans, and the frozen fruit ensures a great texture.
3. Cinnamon Date Granola
During your meal prep session, prepare a batch of vegan granola and savor it for breakfast or as a crunchy snack! This cinnamon-infused date granola has fewer calories, is oil-free, is naturally sweetened, and is entirely adaptable.
4. Sugar-Free Raspberry Bars
These delectable breakfast bars are filled with sugar-free raspberry jam and topped with a crumble. They are ideal as a vegan breakfast or refreshment on the go, as they are sweet, soft, and chewy and can be stored for days.
5. Gluten-Free Blueberry Muffins
Enjoy these gluten-free blueberry pastries that are as nutritious as oatmeal with your morning coffee. If desired, spread your muffins with cashew butter or almond, and use your chosen fruit. Also, it’s highly family-friendly!
6. Protein Overnight Oats
If you want to get plenty of protein from plants in the morning, try these oats for the night with protein powder that enables you to meal prep for the next four days! They are highly customizable with flavorful garnishes, contain 18 gms of protein per serving, and are extremely tasty.
7. Chocolate Chia Pudding
These chocolatey, meal-prep-friendly chia puddings will make you feel like you’re consuming dessert for breakfast. They are prepared with just five ingredients and are nutrient-dense despite being so rich and creamy. In the morning, top oatmeal with fresh fruit, coconut flakes, vegan granola, or dairy-free yogurt.
Plant-Based Diet Benefits
1. More fiber: Fiber is crucial in disease prevention and digestive regulation. According to research, consuming more fiber has numerous health benefits, including a healthier body weight and a lower likelihood of developing type 2 diabetes and heart disease.
2. Weight loss: Research, such as the 2021 study published in Clinical Nutrition ESPEN, indicates that individuals who consume a plant-based diet have a lower percentage of body fat and a reduced waist circumference. In addition, this high-fiber diet will help you feel full to lose weight while remaining satiated.
3. Quick-cooking and no-cook protein sources: The plant-based diet contains an abundance of healthful no-cook and quick-cooking protein sources. Dried and tinned lentils and beans are healthy protein options that are shelf-stable. In addition, canned legumes are convenient; simply drain and rehydrate before use. Edamame, a young soybean, can be found in the refrigerated section of most supermarkets. Nuts, seeds, nut butter, and whole grains such as brown rice and quinoa are also healthful and convenient options.
Preparing plant-based meals in advance is an intelligent method to maintain a healthy and sustainable lifestyle. You can ensure that your weekly meals are balanced and nutritious by emphasizing various fruits, vegetables, cereals, and legumes. This strategy promotes both individual health and environmental sustainability.
Thank you for reading…..