Easy Plant Based Meal Prep (without spending a ton of $)

THE MEAL PLAN IS FINALLY HERE!!

For a long time now, i’ve been getting direct messages on instagram as well as questions in my personal life about simple plant based meals for the work week. Truthfully, ever since I’ve switched to a plant based diet, I’ve found that meal prepping is way less expensive and takes a lot less time. Even if you’re not vegan and don’t care about health food, these meals take less than an hour to whip up for the week, are super nutrient dense, crazy cheap, and wildly delicious.

Everything you find in the recipes below can be purchased at your local grocery store, and are products that you’re probably already familiar with. Without further adieu, I give you: the easiest, most delicious vegan meal prep of all time. Pro tip: make sure you scroll to the end of this post to grab a printable grocery list that will make your shopping trip a breeze.

Breakfast :

Overnight Oats

• 3 & 1/2 cups of quick oats
• 3 scoops protein powder (I use Plant Fusion)
• 4 Tbsp coconut sugar (or stevia)
• 2 & 1/2 cup of almond milk
• optional: peanut butter, peanut butter powder, cocoa powder, etc.
• toppings: fruit of choice

1. Mix everything together in a mason jar or a cup until it is evenly combined. The mixture should be entirely wet but not runny. You may need to play around with the amount of almond milk until you get a good consistency (I just eyeball it every time). *I also like adding peanut butter or cocoa powder for a chocolate PB taste, feel free to add a 1/2 Tbsp of each if desired.
2. Pour your mixture in to 5 different cups or jars, and add toppings. I love using chopped strawberries, apples, chocolate chips, coconut, and chia seeds.

3. Stick the jar in the fridge overnight and eat in the morning as is. If you don’t like it cold, you are welcome to warm it a bit in the microwave.

Lunch

Roasted Chickpeas with Rice and Vegetables

Serves: 4-5 (recipe should last a week depending on portion size)

• Minute brown rice
• 2 cans of chickpeas (garbanzo beans)
• 2 heads of broccoli (or other vegetable of choice – green beans, asparagus, cauliflower, etc.)

1. Cook your brown rice blend according to the package directions. I regularly cook it in the microwave for ease & convenience.
2. While thats cooking, prepare your chickpeas and vegetables.
3. Get out two skillets.
4. First, grab your can of chickpeas, and open it up. Add the contents of the can to a strainer so that they get rinsed and drained of the liquid.
5. Once they are rinsed off, add them to a skillet a lightly greased skillet.
6. Turn the heat up to medium high, and cook the chickpeas until they are slightly crispy. Season them to your preference. I like to add some salt, pepper, paprika, chili powder, cumin, rosemary, and coconut sugar. It give them a sweet and slightly spicy taste. I’ll put the exact measurements below.
7. While they’re cooking, wash your vegetables of choice and let them steam in the other skillet until they’re bright green in color. Turn them off once a fork can be pierced through. If desired, lightly season your greens with salt and pepper.

8. Once the chickpeas are crispy and the greens are cooked, portion out each of the 3 ingredients so that you have enough meals for the week.

BEST chickpea seasoning: 

(This makes a lot so i’d suggest making it and keeping it in a jar & taking some out whenever you’re ready to cook. I’d sprinkle about 1-2 Tbsp per can of chickpeas)

• 1/4 cup coconut sugar
• 1 tablespoon kosher salt or coarse sea salt
• 1 tablespoon + 1 teaspoon smoked paprika
• 2 teaspoons chili powder
• 2 teaspoon chopped fresh rosemary (or 1 teaspoon dried and crumbled with your hands)
• 1 teaspoon cumin
• 1 teaspoon freshly ground black pepper
• 1/2 teaspoon mustard powder
• 1/2 teaspoon dried thyme
• 1/2 teaspoon ground chipotle chili
• 1/4 teaspoon ground allspice

Dinner

Burrito Bowl

(Serves: 4-5, should last a week. Half or 1/4th recipe for single serving)

• 2 cans of black beans (about 1 & 1/2 cups)
• 1 cup of chopped peppers
• 1/2 cup of diced onions
• 3 cups of brown rice
• 3 cups of spinach
• 2 avocados
• 1 T olive oil
• salsa
• cilantro
• spices: cumin, chili powder, salt, pepper, lemon juice

1. Cook your brown rice blend according to the package directions. I regularly cook it in the microwave for ease & convenience.
2. Grab a skillet and heat it with 1/2-1 Tbsp of oil.
3. Add your chopped peppers and onions to the skillet and cook them on medium heat until they are soft & the onions are translucent.
4. Grab your can of black beans, and rinse and drain it. Add the beans to the onions and peppers to warm them up.
5. Next, add your spinach and spices. Add about 1/2 T of cumin and chili powder, salt and pepper to taste, and a few tablespoons of lemon juice.
6. Let that all cook together for about 10 minutes so the beans get softer and the flavors come together.
7. Once that time is up, grab your finished brown rice, and layer it in a bowl with rice, your bean mixture, avocado slices, cilantro, and salsa.

Snacks (to eat between meals – optional):

• Rice cakes
• Extra fruit (berries, peaches, plums, bananas, etc.)
• Protein bars
• Lightly salted popcorn (I love Skinny-pop brand)
• Granola
• Hummus & vegetables (carrots, peppers, etc.)
• Protein bars (I like Larabars)

If you try these recipes out, let me know how you guys liked them and if you’re interested in me posting more meal prep variations like this one.

Get a printable Grocery List as well as the recipes above to make your trip to the store super quick & easy! Simply fill out the form below: