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I’ve found myself leaning more and more towards eating plant-based meals in recent months, and I can’t deny the positive impact it’s had on my energy levels and overall health. But I’ve noticed that the more balanced my diet is (including plant foods and the occasional animal food), the better I feel. It’s not about being strict about one diet or another, it’s about finding what makes me feel my best. So, in the spirit of feeling good, I decided to tune up my body by focusing on a plant-based diet. For me, the key to making this work is preparing a plant-based diet!
Featured image is from Suruchi Avasthi’s interview with Roxana Saidi.
Plant-Based Meal Prep: Tips for a Week of Healthy Meals
I don’t know about you, but the last thing I want to do on a busy day is cook a complicated meal. Without preparing ahead of time, I often find myself wanting something quick, but more often than not, that quick fix doesn’t provide the nutrients my body needs. This is why plant-based meal prep has been a game-changer for me.
It’s not about cooking every meal ahead of time, it’s about having ingredients ready so I can quickly put them together into satisfying, nutritious meals. My preference? Plant-based grain bowls. They’re quick, delicious, and provide a balanced combination of flavor, texture, and nutrients that keep me energized all day long.
Make it a Sunday ritual
One of the best ways to simplify plant-based meal prep is to dedicate time on Sunday to chopping and prepping your ingredients for the week. I usually spend about an hour prepping my fruits and veggies, and trust me, it saves a lot of time. When it comes time to cook or meal prep during the week, I can quickly grab what I need without spending extra time chopping. Make this ritual fun – put on some music, pour a glass of wine, and enjoy the process. Once your vegetables and fruits are ready, store them in an airtight container in the refrigerator or freezer and serve.
Want more tips on how to ritualize my plant-based meal prep? Watch the video below!
Memorize the “Grain Bowl Formula”
When it comes to plant-based meal prep, I swear by my grain bowl recipes. It’s a simple structure that allows me to mix and match ingredients to suit my mood, ensuring every meal feels fresh and exciting. Here’s the thing:
- food: Choose your favorite base – quinoa, farroa, barley, brown rice or a mixture.
- green: Massaged kale is my go-to. It’s packed with nutrients and keeps good for up to a week in the refrigerator.
- bean: Legumes are essential for plant-based protein and fiber. I like to pickle them to make them even more flavorful.
- grilled vegetables: Choose hearty vegetables like broccoli, butternut squash and red onions. These keep well and are easy to throw into any dish.
- Sauce: A delicious sauce is the key to a satisfying bowl. My favorite is the garlic lime tahini sauce.
- austerity: Add texture to toasted nuts, seeds or even salty granola.
With this recipe, I always have the ingredients for delicious plant-based grain bowls on hand.
Start with the longest cooking project first
Meal prep becomes easier when you’re working efficiently. Cook the grains first (they take the longest), then continue marinating the beans, massaging the vegetables, and making the sauce while the grains cook. You can even prepare multiple grains throughout the week for variety. I love cooking brown rice and quinoa, both are great bases for plant-based grain bowls or salads.
Packed for optimal freshness
Once everything is cooked, let it cool, then store grains, legumes, and vegetables in airtight containers in the refrigerator. This ensures your plant-based meal prep ingredients stay fresh and easy to assemble throughout the week.
Marinate your beans
Canned beans themselves may be a little plain, but they add a lot of flavor when pickled. I rinse and drain a can of chickpeas (or whatever beans you prefer) and toss them with olive oil, rice wine vinegar, honey, minced garlic, salt, and red pepper flakes. Keep them in the refrigerator for a few hours or overnight and they will taste even better the next day.
A tangy sauce goes a long way
Homemade sauces can elevate any plant-based meal. While store-bought dressings are fine, nothing beats the fresh taste of homemade dressing, pesto, or dip. My favorite is the Garlic Lime Tahini Dressing, which is so easy to make with ingredients you probably already have in your pantry. Trust me, once you try it, it will become a regular part of your plant-based diet preparation process.
My Garlic Lime Tahini Recipe
- 1 tablespoon minced garlic
- Juice of 1 lime
- 2 tablespoons coconut aminos
- 1/4 cup tahini
- 1 tablespoon honey
- water, dilute
Shake the contents of the jar well and drizzle over.
Save the vanilla and shortbread until the last minute
Herbs and crunchy toppings are best added just before serving to preserve freshness. Fresh herbs like parsley, cilantro, and basil bring bold flavor, while crunchy toppings like sunflower seeds or toasted nuts add texture. Keep these items in your refrigerator or freezer so they are always available when you need them.
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A sweet and simple Indian dessert.
For ras malai works:
- 2 container (16 ounces) of whole-milk ricotta cheese
- 2 tablespoons granulated sugar
- Ghee/cream for lubrication
For Radi:
- 1/2 gallon whole milk
- 2/3 cup granulated sugar
- 8–9 thread saffron
- Pistachios, for garnish
- Preheat oven to 350 F.
- Grease a 9-inch pie plate with ghee. Spread the ricotta mixture evenly into the pan and smooth the top.
- Bake for 35-40 minutes, until the ricotta is set and firm to the touch. It shouldn’t jiggle around in the pan. Cool to room temperature.
- Meanwhile, pour milk into 3-quart saucepan. Let it boil, stirring constantly to make sure the milk doesn’t burn on the bottom of the pan. When boiling, lower the heat and let it boil continuously. Keep a close eye on the milk to make sure it doesn’t boil over and simmer, stirring constantly, until the milk has reduced by a third, about 15 minutes.
- Add the sugar and continue cooking until the milk is reduced by half.
- Place the saffron strands in a small bowl and add a spoon or two of warm milk to make the saffron milk mixture. When the milk looks concentrated and takes on a dark marigold color, pour it into the pot and stir. Turn off the heat and let cool while you cut the ricotta.
- After the ricotta cheese has cooled, cut into 2-inch pieces. I use round cookie cutters, but my mom always uses a sheet pan to make square ones to ensure zero waste. Stir them into the milk, making sure each piece of ricotta is soaked. Let it sit in the refrigerator overnight.
- When ready to eat the next day, place the milk and rasmalai slices in a bowl and sprinkle with pistachios.
