They just announced in Dubai that businesses will resume working at full capacity soon. I thought if it is the case here, soon it will be all over the world. Meal prep is a lifesaver when I go to work. I choose what I would like to eat in a healthier way, I plan my week ahead and I save a lot of money by taking my lunch and snack with me. Furthermore, it is safer right now not to end up in a restaurant or ordering food right after Covid-19, even though restaurants are taking measures, I am still not confident to go back to the regular life routine yet.
Today I will share 4 easy and healthy vegan meal prep recipes for breakfast, lunch/dinner, and a snack. But before that, I would like to share some tips which can be useful if you are new to the meal-prepping concept:
- Create a list of meals for at least 5 days: I always consider if there are any friend gatherings or any day I will work long hours at work to count the meals for the entire week. And don’t get overwhelmed by cooking everything in one day. There are many easy ways and also you can still cook daily or whatever routine of cooking works for you.
- Always write down what you planned for your meals: This way, you will not forget and it will help you to create your shopping list. You can always swap the days or meals if you wanted to.
- Check your fridge, freezer, and cupboards before creating your list. This way you can use if there is anything to be spoiled within a week’s time and also use what you already have instead of creating food and money waste. If there is anything you still need to buy for your meal prep, create a list on your phone and stick to it.
BREAKFAST – OVERNIGHT OATS & CHIA PUDDING
INGREDIENTS:
For Overnight Oats:
- 2 cups oat
- 3 cups water
- 1 tsp vanilla extract (optional)
- Cinnamon & nutmeg (optional)
For Chia Pudding:
- 1 cup chia seeds
- 2 cups water
- 1 tsp vanilla extract (optional)
- Cinnamon & nutmeg (optional)
Toss the ingredients in a jar or Tupperware, mix, and store in the fridge for up to 7 days. You can also use individual jars and mix oat with chia. Another option is to use plant-based milk instead of water if you will finish them within 5 days. I like to mix 2 spoons of oats with 1 spoon of chia pudding and top with fruits, nuts, and sweetener and enjoy it in the morning.
LUNCH/DINNER: SALAD & HOMEMADE INSTANT NOODLES
INGREDIENTS FOR SALAD (120Kcal per serving):
- Pre-cooked or Canned Legumes – chickpeas, lentils, beans, etc.
- Pickles – capers, olives, etc.
- Pre-cooked Grains – quinoa, barley, black rice, pasta, etc.
- Greens; rinsed, dried, and chopped – lettuce, purslane, parsley, etc.
- Veggies&fruits – cucumber, carrot, tomato, grapes, etc.
- Nuts&seeds – walnut, peanut, pumpkin seed, flax seed, etc.
For Dressing – Ideal for 4 servings:
- 1/2 cup olive oil
- Juice of 2 lemons
- 2 Tbsp pomegranate sauce or balsamic vinegar
- 1 Tbsp salt
The essential rule in storing the salad and keeping it fresh is layering. The bottom layer is the dressing. It is essential that the dressing is not touching your last layers (greens and above) as they would get soften and spoil within a few hours. Mix the dressing and equally divide it between the jars. Layer with legumes then grains, pickles, greens, veg, and fruits, and finally nuts & seeds. You can skip any of the layers but do not change its ranking. If you’ll do so, better to keep dressing in a separate cup and mix before eating. Store your salad in the fridge up to 5 days. You can eat out of the jar or transfer it to a plate.
INGREDIENTS FOR NOODLE (200Kcal per serving):
- Noodles or spaghetti
- Frozen, fresh, or canned veggies – broccoli, cauliflower, peas, etc.
- Nuts – peanut, cashew, etc.
- Greens to top – spring onion, coriander, etc.
For the sauce – ideal for 4 servings:
- 1 cup soy sauce
- 1 Tbsp maple syrup (optional)
- 1 Tbsp garlic granules or minced fresh garlic
- 2 Tbsp sesame seed
- 1 tsp smoked paprika, chili, ginger, and onion powder
Mix the sauce and equally divide it between the jars. Layer it with nuts, veggies, and noodles. Keep the chopped greens on top. Cover and store it in the fridge for up to 7 days. Fill with hot water before eating and cover its lid. Let it sit for 3-4 minutes or microwave for a minute. Give it a mix with a fork or chopsticks and eat it out of the jar or transfer it to a plate.
SNACK: COCONUT BARS
INGREDIENTS (45Kcal per piece):
- 1/2 cup desiccated coconut
- 2 Tbsp coconut oil, melted
- 2 Tbsp maple or fruit syrup
For topping (optional):
- 3 squares of white chocolate
- 1 tsp coconut oil
- Nuts or chocolate chips
Mix the coconut bar ingredients and transfer to a square or rectangular-shaped dish. Press with your hand or the back of a spoon to flatten it. Let it set in the fridge for at least 3-4 hours. Melt the chocolate with coconut oil in the microwave for a minute and give it a stir. Spread or drizzle on bars and top with nuts or chocolate chips. Enjoy with a cup of coffee or tea!
Please take a minute to share your thoughts with me in the comment section below. I’d love to know if you find this blog post useful and helpful. Stay safe!