Easy Vegan Weekly Meal Prep

If you're new to veganism or want to eat healthier, maybe you're interested in how to do an easy vegan meal prep for the week. Or maybe you're not sure what to buy at the grocery store that's vegan and you want to know how to do a vegan grocery haul. 

Perhaps you don't care about either of these topics but somehow you found yourself on my blog. In any event, I made a video over on Youtube on how to do the easiest vegan meal prep ever and what to buy at the grocery store. I hope you enjoy it and thanks for stopping by :)

GROCERY LIST

Here is the grocery list for everything you'll need for this meal prep. I've included where I've purchased something organic, but you certainly don't need to do that. I've also listed optional ingredients separately.

Produce

  • 5 bananas
  • 1 carton of organic strawberries 
  • 5 organic sweet potatoes
  • 16 oz. container of baby spinach  
  • 1 bunch of cilantro
  • 5 small avocados (can also use regular-sized avocados)
  • 16 oz. package of frozen organic corn (can use canned corn)

Dried Goods

  • 2 - 2 1/2 cups rolled oats 
  • 1/2 - 3/4 cup raw almonds
  • 1/2 - 3/4 cup raw pumpkin seeds
  • 1/3 cup raisins
  • 1/3 cup dried cranberries
  • 1/2 cup quinoa flakes (optional)
  • 1/2 cup unsweetened coconut flakes (optional)
  • 6 tablespoons chia seeds (optional)
  • 25-30 Deglet dates
  • 2 cups quinoa
  • 3 15 oz. cans of organic black beans
  • 1 package of organic brown rice cakes
  • 1 jar of organic peanut butter

Refrigerated Goods

  • 1 jar of salsa
  • 1 48 oz. bottle of almond milk
  • 1 container of vegan ricotta cheese (optional or use any cheese you like)
meal prep video - 5 dishes on plates - cropped.jpg

RECIPES

And now for the super easy recipes!

Breakfast: Muesli + Almond Milk + Strawberries

Serves approximately 5

Ingredients

  • 2 - 2 1/2 cups rolled oats
  • 1/2 - 3/4 cup raw almonds, roughly chopped
  • 1/2 - 3/4 cup raw pumpkin seeds
  • 1/3 cup raisins
  • 1/3 cup dried cranberries
  • 1/2 cup quinoa flakes (optional - can replace with more oats)
  • 1/2 cup unsweetened coconut flakes (optional - can replace with more oats)
  • 4 tablespoons chia seeds (optional)
  • For serving: almond milk and strawberries

Directions

  1. Mix together all dried ingredients (oats through chia seeds) until well combined.
  2. Store muesli in an air-tight container and it will keep for a few months.
  3. Serve muesli with almond milk and strawberries, or if you prefer, with a plant-based yogurt. If you want your muesli softer, let it soak in the almond milk or yogurt 30 minutes or a few hours.

Lunch: Quinoa Burrito Bowl

Serves approximately 5

Ingredients

  • 2 cups dried quinoa
  • 3 cans of organic black beans, drained and rinsed
  • 16 oz. package of frozen, defrosted organic corn (can use canned corn)
  • Few handfuls of cilantro
  • Large handfuls of baby spinach
  • Salt and pepper
  • Salsa to taste
  • 5 small avocados
  • Vegan ricotta cheese (optional)

Directions

  1. Rinse quinoa under cold water for a minute (this helps remove the bitterness).
  2. Add 3 1/2 cups of water to a saucepan along with quinoa. Bring the mixture to a boil, then reduce heat to low, cover, and let simmer until quinoa is cooked, approximately 15 minutes. Remove from heat and let the pan sit covered for 5 minutes. Then, fluff the quinoa with a fork.
  3. Meanwhile, chop the cilantro and the baby spinach.
  4. Mix the cilantro with the drained black beans with the defrosted corn. Add a generous amount of salt and pepper and toss to combine thoroughly.
  5. When ready to eat, serve quinoa with black bean mixture. Top with salsa to taste, diced avocado and vegan ricotta cheese (optional).
  6. You can sprinkle the chopped baby spinach on top or serve the quinoa/black bean dish over a bed of spinach.
meal prep video - 5 dishes in tupperware - cropped.jpg

Dinner: Quinoa Burrito Bowl

Serves approximately 5

Ingredients

  • 5 sweet potatoes
  • 3 cans of organic black beans, drained and rinsed
  • 16 oz. package of frozen, defrosted organic corn (can use canned corn)
  • Few handfuls of cilantro
  • Large handfuls of baby spinach
  • Salt and pepper
  • Salsa to taste
  • 5 small avocados
  • Vegan ricotta cheese (optional)

Directions

  1. Preheat the oven to 400°F. Scrub your potatoes and prick them all over with a fork or knife. This helps them cook evenly.
  2. Line a baking tray with aluminum foil or parchment paper and place potatoes on tray. Bake for 45 minutes until they're tender and soft.
  3. Slice sweet potatoes in half and mush the flesh up with a fork. This will create space for your toppings.
  4. Load sweet potatoes with the black bean and corn mixture (see directions for the Lunch: Quinoa Burrito Bowls).
  5. Then add salsa, diced avocado and vegan cheese (optional).
  6. Note: store whole cooked sweet potatoes in an airtight container or tightly wrapped in foil in the fridge. When ready to eat, prepare them as described above.

Snack: Peanut Butter Banana Rice Cakes

Serves 1

Ingredients

  • 2 brown rice cakes 
  • 2 tbsp natural peanut butter
  • 1 small banana
  • 1 tsp chia seeds

Directions

  1. Slice banana into coins.
  2. Spread a tablespoon of peanut butter on each rice cake.
  3. Top with chia seeds and banana slices.

Dessert: Stuffed Dates

Ingredients

  • Deglet dates
  • Peanut butter
  • Sea salt (flaky sea salt is best)
  • Cinnamon

Directions

  1. Slice dates vertically, just enough to create a boat. Don't slice entirely through the date.
  2. Spoon a small amount of peanut butter into the cavity of each date. Sprinkle with sea salt and cinnamon.