Easy Vegan Meal Prep
This week's worth of plant-based meal prep is easy to make and absolutely delicious. I highly recommend this if you are looking to start a vegan, whole foods diet!
Servings: 2 people
- 2 cups steel cut oatmeal makes 6-8 servings
- 2 cups quinoa makes 6-8 servings
- 2 cups brown rice makes 8-10 servings
- 16 oz pasta of choice makes about 8 servings
- 4 sweet potates
- 3 lbs broccoli florets
- 2 lbs brussels sprouts
- 24 oz mushrooms
- 3 lbs carrots
- 1 large cucumber
- 2 medium tomatoes
- 2 tbsp avocado oil or olive oil
- 1/4 cup coconut aminos (or soy sauce)
- onion powder
- garlic powder
- sea salt
- black pepper
- 15 oz can of black beans
- 15 oz can of garbanzo beans
- 1 lb lentils precooked
- 14 oz extra firm tofu
- 1 cup frozen peas
- 1 tbsp sesame oil
- 1 tbsp minced garlic
- 1 cup diced carrots (use carrots from ingredients listed above) steamed or boiled
- 12 oz riced cauliflower (or medium head of cauliflower riced)
- 1 cup frozen peas
- 1/4 cup coconut aminos, soy sauce, or tamari
Preheat oven to 400F
Line two baking sheets with parchment paper (preferably unbleached) or silicone baking mat.
Wash and rinse all vegetables.
Broccoli - Chop into equal sized florets.
Brussels Sprouts - Trim ends and cut in half.
Carrots - Peel all carrots. Dice 1 cup of carrots for cauliflower rice. Shred 1 cup for salads. Cut the rest into slices or sticks for snacking.
Mushrooms - Brush dirt off and cut into halves.
Sweet Potatoes - Pat dry, poke holes with fork.
Vegetable Roasting & Steaming
For Stir Fry: Steam 1 cup of broccoli florets and 1 cup of diced carrots until just softened. Don't overcook since these will be cooked in the pan as well.
Roasted Broccoli - Combine 2 lbs of broccoli florets with 1 tbsp oil, spread on lined baking sheet and season with onion powder, garlic powder, salt & pepper.
Brussels sprouts - Combine 2 lbs of brussels sprouts with 1 tbsp oil, 1/4 cup coconut aminos (or soy sauce), salt & pepper. Spread out on 1/2 of baking sheet with mushrooms.
Mushrooms - Combine with 1 tbsp oil and 2 tbsp balsamic vinegar, salt & pepper. Spread out on half of baking sheet with brussels sprouts.
Place sweet potatoes on same baking sheet with broccoli (don't overcrowd the broccoli. if not enough space, roast in two separate batches).
Place baking sheets in oven. Check all veggies at 20 minutes for desired doneness. If you want them cooked more, continue to check in 5 minute increments so they don't get overcooked.
Depending their size, the sweet potatoes may take 30-45 minutes to bake.
Steam 1lb of broccoli and 1 cup of diced carrots on the stove. Cook until just tender, but don't overcook.
Add 1 tbsp sesame oil to skillet. Heat on medium-high heat.
Add 1 tbsp minced garlic, cauliflower rice, and carrots to the skillet. Saute for about 5 minutes until rice is softened and liquid is almost gone.
Add 1/4 cup coconut aminos (or soy sauce) and 1 cup of frozen peas. Stir until well combined. Cook an additional 3 minutes until peas are cooked and most of the liquid is absorbed.