Vegan Meal Prep

Welcome Friends!

I got a request to do a post on simple meal prep and since I usually meal prep every week I thought it was a wonderful idea. I work a lot and I feel like I’m never home, so meal prepping helps me to eat healthy all week. I take a couple hours on Sunday and prepare some meals for my husband and I so that we can grab them on our way out the door.

Meal Prep Structure

Now that it’s cold outside I like to stick to simple one pot meals like soup or chili. I can get so many nutrient dense ingredients in there and they are so easy to make. I don’t go too crazy with my prep since I don’t want to be in the kitchen all day. I keep it simple by sticking to the same guidelines and switching up the ingredients. The structure of my meal prep is a protein source, a variety of vegetables and a carbohydrate source. I then get creative from there.

For a protein source I will use lentils, beans, and tofu most commonly. Sometimes tempeh if I have it. I love to use a variety of colorful vegetables. Having 2 to 3 vegetables of a variety of colors bumps up the minerals and nutrients. And last I need a carbohydrate source. Typically this is rice, potatoes or pasta for me. Sometimes if I’m making something really hearty like a chili I won’t add an additional carb source because it’s already very filling.

And that’s pretty much my formula for a meal. I also like to bring a piece of fruit to have on the side. I just grab a banana, apple or orange to keep it simple. In summer I will get some different fruits, but we’ll just have to do a summer meal prep when the time comes!

Meal Prep Recipes

I have two delicious meal prep recipes that I go back to again and again that I am excited to share with you. I continue to make these because they are simple, come together quickly and they are packed with flavor. They also keep me full and satisfied until dinner time. I hope you enjoy these recipes!

Hearty Chili
Prep Time
10 mins
Cook Time
25 mins
Total Time
35 mins
 

A delicious, hearty chili recipe that is perfect for a fall and winter meal prep or a simple dinner. 

Course: Main Course
Cuisine: hearty, vegan
Keyword: chili
Servings: 4 servings
Author: Vegan Shmegan
Ingredients
  • 1/2 medium Red Onion diced
  • 1 medium Jalapeno diced
  • 2 ears Corn
  • 6 cloves Garlic
  • 1 tbsp Chili Powder
  • 1 tsp Cumin
  • 1 tsp Salt
  • 1/2 tsp Black Pepper
  • 1 can Diced Tomato
  • 3 can Beans of your Choice drained and rinsed
  • 1 tsp Jada's Chicken Salt BBQ optional
  • toppings Avocado, Diced Red Onion, Vegan Cheese, etc. optional
Instructions
  1. Dice the red onion and jalapeno.

  2. Heat a medium stock pot over medium high heat and add a little bit of water to saute the vegetables in.

  3. Add the onion and jalapeno and cook until the onions are just translucent, about 5 minutes.

  4. Cut the corn from the ear and add to the onion and jalapeno mixture.

  5. Mince the garlic and add that to the pot.

    PinitMeal Prep Chili Ingredients
  6. Add all of the spices to the soup pot and mix everything well.

  7. Add the tomatoes and the rinsed beans to the soup pot and combine everything.

  8. Cover the pot with a lid and lower the temperature to a simmer for 15 minutes.

  9. Serve or portion into containers for meal prep.

Creamy Hearty Tomato Soup
Prep Time
10 mins
Cook Time
3 hrs
Total Time
3 hrs 10 mins
 

A delicious, cozy soup filled with hearty rice, legumes and vegetables to keep you satisfied.

Course: Main Course
Cuisine: dinner, slow cooker, soup, vegan
Servings: 4 servings
Ingredients
  • 1 ear corn
  • 2 cups broccoli chopped
  • 1 ½ cups mushrooms chopped
  • 2 cups dry rice & bean soup blend
  • 1 cup tomato stock
  • 1 cup cashew milk
  • 3 cups vegetable broth
  • 1 Tbsp roasted vegetable better than bouillon
  • ½ tsp garlic powder
  • ¼ tsp black pepper
  • 2 cups spinach
Instructions
  1. Cut the corn off the ear and put into the slow cooker pot.
  2. Chop the broccoli and mushrooms into roughly ½ inch chunks and put in the slow cooker pot.
  3. Add the dry rice and bean mixture to the slow cooker pot.
  4. Add the tomato stock, cashew milk and broth to the slow cooker pot.
    PinitMeal Prep Soup Ingredients
  5. Add the bouillon and spices to the slow cooker pot.
  6. Give the soup a stir to combine everything.
  7. Cook on high for 3-4 hours in your slow cooker.
  8. When the soup is done stir in the spinach so it will wilt in but not overcook.
  9. Serve or portion into containers for meal prep.
Talk to you soon!
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