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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! 
Keyword: Vegan, Vegetarian
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

Cauliflower Rice

  • 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



  • Cook all grains according to packages (Rinse quinoa and brown rice prior to cooking).

Vegetable Prep

  • 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.

Cauliflower Rice

  • 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.


  • Cook yakisoba according to directions. Add broccoli.