Plant-Based Meal Prep Monday

Usually on Sunday (this Monday was a holiday), meal prep Sunday is one of my favorite days! Following a version of the Picky Eater Meal Plan, I’ve put together a step-by-step guide of how to meal prep as a plant-based eater and an example of this week.

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The picture above shows two breakfasts in mason jars (these are the only 2 with water, the rest are dry and in the pantry, I fill one everyday so they don’t get gross), 7 lunches in containers, and the water bottle I use daily, filled with water and a sliced lemon. I go to work early and come back around 5:30pm, so I always have time to make dinner at home, which only takes about 30 minutes and is listed below. I’m content with eating pretty much the same thing everyday, but check out these other meal plans if you want more variety!

 

Day 1

Overnight Oats with Cinnamon and Apples

Mushroom and Rice Stir-Fry

Side Salad with Balsamic and Gazpacho

 

Day 2

Overnight Oats with Cinnamon and Apples

Chickpea Spanish Tortilla with Mixed Veggies

Side Salad with Balsamic and Gazpacho

 

Day 3

Overnight Oats with Cinnamon and Apples

Baked Potato with Mixed Veggies and Hummus

Side Salad with Balsamic and Gazpacho

 

Day 4

Overnight Oats with Cinnamon and Apples

Mushrooms and Rice with Salsa

Side Salad with Balsamic and Gazpacho

 

Day 5

Overnight Oats with Cinnamon and Apples

Chickpea Spanish Tortilla with Mixed Veggies

Side Salad with Balsamic and Gazpacho

 

Day 6

Overnight Oats with Cinnamon and Apples

Baked Potato with Mixed Veggies and Hummus

Side Salad with Balsamic and Gazpacho

 

Day 7

Overnight Oats with Cinnamon and Apples

Chickpea Spanish Tortilla with Mixed Veggies

Side Salad with Balsamic and Gazpacho

 

Grocery List:

1 box old-fashioned oats

3 apples

1 bag spinach

7 tomatoes

2 cucumbers

1 small onion

1 head garlic

Red wine vinegar

Cumin

1 bag frozen mixed veggies

2 potatoes

1 bag chickpea (not canned!)

1 bag flax seed

1 bell pepper

1 bag mushrooms

Brown rice

Bragg’s Liquid Aminos/Coconut Aminos

 

1 Lemon

 

Meal prep Sunday:

Make 7 overnight oats (I like the cinnamon raisin oatmeal)

Bake potatoes

Cut and cook mushrooms

Cook 2 cups rice

Grind 2/3 (about 2 cups) of chickpeas to make chickpea flour for tortilla

Cook 1/3 (about 1 cup) of chickpeas to make hummus

Make 3 Spanish tortillas

Use about 6 containers, 3 mason jars, and 1 water bottle for storage*

*note: I don’t have enough containers to pack all of my meals at once, so I finish prepping Wednesday and used any washed containers from earlier, but if you have enough feel free to do it all! Just double the recipes as needed.

 

Dinner:

Gazpacho (I make 1 a night, or you can make 7 portions ahead of time, so for one I use 1 tomato, 1/2 a cucumber, 1/4 a pepper, and 1 clove garlic)

Salad (literally just a handful of spinach, 1 tomato, 1 carrot, and balsamic vinegar with oregano)

 

 

 

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