Quick and Easy Vegan Meal Prep
This quick and easy vegan meal prep will have you prepared to eat healthy all week. If you are a beginner to the vegan diet this is a great plan to start with. If you’re on a budget this will be great for you because all of the ingredients are cheap and most can be purchased from Aldi. These simple recipes are high in protein, great for weight loss, and can be prepared in less than an hour!
I have been vegan for almost 3 1/2 years now and I have never felt better! I really try to eat a plant-based diet the majority of the time, which includes this quick and easy vegan meal prep. This means my plate at every meal is mostly vegetables and I typically don’t use oil to cook. Do I eat like this all of the time? No, but I strive for around 90% of my meals to be nutritious and focused on consuming the most nutrient-dense foods that I can find. Of course, I have treats like pizza, donuts, cookies, ice cream, you name it, but I think of those treats as food for the soul.
It’s so important with any nutrition plan to have balance. During the week I typically have my smoothie for breakfast, and mostly veggies with a vegan protein for lunch and dinner. When I want to snack during the day I will try to stick to veggies and hummus to hold me over until my next meal. It’s simple and it works!
I have never really enjoyed cooking, although I love to bake! I prefer my meals to be quick, easy, and affordable. While I try to eat as “clean” as possible I do often use some processed vegan proteins because they are cheap and easy to make. I try to find foods that are high in protein and not super high in carbohydrates. Carbs aren’t all bad, but it’s easy to overdo it when eating a vegan diet. I will list some of my favorites for you!
My Favorite Vegan Proteins
- Tofu ( I recommend getting this Tofu Press)
- Soy Burgers (from Aldi)
- Gardein The Ultimate Meatless Ground
- Gardein Chick’n Strips
- Textured Vegetable Protein
- Birdman Vegan Protein (for my smoothies)
Keep it Simple
Like I said, when you are trying a new nutrition plan or if you are busy without a lot of time to cook, it’s so important to keep it simple. If you like trying fancy recipes, go for it! It’s important to spend the time doing the things you love the most, so if cooking is something you love then, by all means, try some more complicated recipes.
This quick and easy vegan meal prep is made to help you lose weight and feel your best without spending a ton of time in the kitchen. I will list the simple ingredients that I purchased along with how I prepped 6 meals within one hour. Some people prefer to do a whole week at a time, but I will personally get sick of eating the same exact meals 5-7 days in a row. For most people, it’s very reasonable to spend one hour every three days prepping all of your meals. If you have a smoothie for breakfast, as I recommended, this will take less than 10 minutes to prepare before you head out the door.
This leaves you will no excuses when you are hungry and low on time. Pack these meals with you wherever you go and you will be much less likely to go for the junk. If you have to make another meal for your kids, no big deal! Your meal will be ready to go!
Don’t Miss These Other Awesome Vegan Recipes
The Best Breakfast Smoothie for Weight Loss
Vegan Split Pea Soup
Healthy Vegan Protein Bites
No-Bake Brownie Bites ~Vegan & Gluten-Free~
Quick and Easy Vegan Meal Prep
I will list the ingredients and prep for 2 meals. I recommend having one for lunch and one for dinner each day for 3 days. If you need a healthy breakfast as well start your day with my smoothie recipe. You can mix and match the veggies any way you like for future meals.
Meal 1- Tofu, Chickpeas, and Veggies
- 1 Bag Brussels Sprouts
- 3 Cups of Chopped Kale (I buy the bag that is pre-washed and cut from Aldi)
- 2 Medium Zucchini
- 1 Pack of Mushrooms
- 1 Can of Chickpeas
- One Package of Firm Tofu
- Sriracha Ketchup
- G Hughes Sugar-Free Sauce
For the Chickpeas:
- Drain and rinse well. Lay on a paper towel to dry for about 5 minutes and pat to dry. Sprinkle with seasoning of choice. I used a Chili Lime Seasoning. Place chickpeas in an air fryer and fry for 20 min at 400 degrees. If you don’t have an air fryer (well you should get one because they are a lifesaver) you can bake the chickpeas in the oven for 25 minutes at 350 degrees.
For the Tofu:
2. Drain the tofu in a tofu press for 10-15 minutes. When it is fully drained, put on cutting board and cut into 1-2 inch cubes. Sprinkle with seasoning of choice. I used the same Chili Lime seasoning as I used for the chickpeas. Put tofu in air fryer when chickpeas are done cooking. Cook at 350 for 10-15 min. Shake up the tofu every 5 min. Start chopping your veggies while chickpeas and tofu are cooking.
3. Chop all of the veggies and spray a large pan or skillet with non-stick spray. I like to use my electric skillet because it fits a ton of veggies. Start cooking the zucchini and brussels sprouts on medium heat. Cook for about 5 min and then add the kale and mushrooms. Cook for another 5-10 min until the veggies seem cooked. While they are cooking start chopping veggies for meal 2.
4. Once all veggies are done cooking split them up into 3 different containers. Split the tofu into 3 servings and top veggies with tofu. Sprinkle with approx 1/4 cup of chickpeas and save the rest for meal 2. I don’t typically season my veggies because I love to add sauce to my recipes. The sauces listed in the ingredients are my absolute favorites.
Meal 2- Soy Burger, Chickpeas, and Veggies
- 3 Soy Burgers
- 2 Large Green Peppers
- 1 Head of Green Cabbage
- 4 Large Carrots
- 3 Cups Chopped Kale
For the Soy Burgers:
- I buy the Vegan Soy Burgers from Aldi. You can use any soy burgers you like. I try to find one that has higher protein than carbohydrates. Cook the soy burgers in the air fryer for 10 min at 350 degrees. You can also cook them in a large skillet on medium heat for 5 minutes each side. While the soy burgers are cooking start chopping the veggies.
2. Peel carrots and chop all veggies. If you have a food processor this works great for chopping the cabbage. Cut the cabbage into large chunks and pulse in a food processor until it’s shredded. If you don’t have a food processor cut into small pieces.
3. Start cooking pepper, cabbage, and carrot in a large electric skillet or large skillet on medium heat. Cook for approximately 8 minutes. Add chopped kale and cook for another 5-10 minutes. Cook until veggies start to brown and carrots start to soften.
4. Portion veggies into 3 separate containers and top with 1 soy burger and 1/4 cup of chickpeas. When you are ready to eat top with approximately 2 tbs of sauce of choice.
Optional Easy Snacks
If you find you are really hungry in between meals try these easy snacks. You can have unlimited cucumber and celery and 2 tbs of hummus!
I designed this quick and easy vegan meal prep to be easy for anyone to try. This meal plan will help you lose weight and feel your best. Eating whole foods is the best way to feel good and reduce cravings. If you like these meals you can stick to them or switch up the veggies and proteins. I recommend switching it up every couple of days, so you don’t get sick of eating the same things over and over.
Please comment below if you have tried these meals and how you liked them! I would love to hear from you!