Welcome to my weekly meal prep series! This weekly meal prep will be all of the food that I prepare for a week ahead of meals with the aim of eating as much plant protein and vegetables as possible! I also like to make sure I am eating plenty of fruit as well. I personally find that if I don't meal prep for the week ahead, my fruit and veggie consumption is low and I'm at a higher risk of not meeting my protein goals. The way I like to meal prep is to prepare several ingredients that can be used in many dishes throughout the week. I also like to prepare some lunches and dinners ahead of time for when I really can't be bother to cook.
As you may or may not be aware, I follow a mostly plant based diet. I used to follow a strictly vegan for 2 years but have since incorporated a little bit of animal products in my diet (some fish and some incidentle dairy or eggs if I'm eating out or travelling). For now, this weekly update will not include any animal products as I am currently not including any in my meal prep. I will be updating this blog post regularly as well as sharing my meal prep on my social channels YouTube and TikTok. You can choose to be notified of these updates by subscribing to my email list.
Week 1 Vegan Meal Prep
Below are the ingredients listed in this weeks vegan meal prep video.
Sweet Treat
- 1 pommegranate
- ½ cup dark chocolate
- ½ cup yoghurt
Freeze the pomegranate seeds and yoghurt before dipping in melted chocolate and freeze again until ready to eat
Vegetables
- A big salad is made with grated carrot carrot, lettuce, cucumber, tomato and spring onion
- Pickled veggies: include my pickled cabbage recipe and my pickled onion recipe, which are great for adding to salads, burritos, sushi rolls, rice bowls, sandwiches, ramen bowls etc
- Mango salsa: mango avocado, coriander, spring onion, lime and salt. Added to salads, burritos and sushi rolls (as shown in the video)
- Miso salad dressing: 1 tablespoon white miso paste, ¼ cup soy milk and 2 teaspoon balsamic vinegar. used on the salad
- Vegan mayonnaise: soy milk, refined coconut oil, apple cider vinegar, salt
Sides / Mains
- Sushi rice: red wine vinegar, salt and sugar. I use this in salad bowls and sushi rolls
- Ramen bowls: spring onion, grated carrot, edamame, pickled cabbage, pickled onion, coriander and spring onion in a broth of 2 tablespoon white miso paste and 1 tablespoon garlic chilli oil
- Baked tofu: firm tofu marinated in soy sauce and baked for 15 minutes
- Puffed tofu: firm tofu in the air fryer for 15 minutes
Shopping List
- 2 carrots
- lettuce
- 1 cucumber
- 1 tomato
- 1 bunch of spring onion
- ½ red cabbage (pickled vegetables will last a few weeks if more is made)
- 1 red onion (same comment as above)
- 1 mango
- 1 avocado
- coriander
- 2 limes
- shelled edamame (I use frozen)
- 2-3 packets of firm tofu
- sushi rice
- nori / seaweed sheets
- tortilla wraps
- soy milk (unsweetened) or any plant milk of choice
- white miso paste
- garlic chilli oil
- apple cider vinegar
- red wine vinegar (or any vinegar of choice for the rice)
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