Vegan 5-Day Meal Prep

Would you like to eat everyday tasty, whole food meals without having to spend every minute of your precious down time? Keep reading, we might have a solution for you.

The last couple of weeks were really hectic for us. As we mentioned in our previous post, my mom was in hospital for some examinations and her stay prolonged for more than three weeks. So, we became machines: working till 5 PM, getting home, eating, working out, preparing food for tomorrow, sleeping. And, yes, going to hospital. We are not a kind of people who can go on with that kind of schedule for a long time, so stress and extreme tiredness were swooping upon us.

Realizing that cooking and food preparation was taking more time than we can afford, some changes had to be made. We’ve found a great video of food prepping for a whole work week and thought to ourselves: β€œThis is it!”

So, the first challenge is to think what you will prepare. There are many things to consider:

– Having in mind that you carefully plan your meals so that they have all the nutrition you need

– Try to imagine eating that food for 5 (or whatever) days. It should be something that you like. I mean, REALLY like, so you don’t get sick of it πŸ™‚

– Planning to buy and prepare enough food. If you never cooked in bulk before, it could be a real challenge to figure out how much food do you actually need. But don’t fret, it is a trial and error, but next time you’ll get better at estimating how much of the ingredients you actually need. If you buy more than you need (and here I’m talking about grains, oats or beans) you can use them for the next week or even a week after that. Buying less can only mean that you can add some extra salad or quick prepared ingredient to say, Thursday or Friday meals.

Breakfast mixture
Dry breakfast mixture for whole week-long

First things first: the breakfast. Here it goes: in food processor ground oats and nuts of your choice (walnuts, almonds, hazelnuts, peanuts, cashews, etc.), add cocoa or carob powder, sweetener of your choice (in our case, stevia), a dash of Himalayan salt for some energy boost. You can also add some protein powder, maca powder, coconut flakes, chia seed, hemp seed… Go crazy! You can make this dry mixture for the entire week and in the morning just heat up some non-dairy milk and mix it up. We also add one chopped banana to each bowl and some goji berries (you can try with some other fresh, dry or frozen fruit). For some extra fullness, add a spoon or two of coconut oil. Breakfast done!

Vegan, wholefood, healthy breakfast
Vegan, whole food, healthy breakfast
Super nutritional flat bread for lunch
Super nutritional flat bread for lunch

Next in line is what to eat while at work. Personally, I eat two meals, first some fresh carrots and cabbage salad with tofu dressing, but never mind me, I’m an eating machine πŸ™‚ Beside that, we prepared flat bread with corn grits, soy flour, carrots, sunflower seeds, sesame seeds and spices (black pepper, cayenne pepper, curry, caraway, salt). We will eat this through the entire next week at work with either soy yogurt or tomato juice.

When we come back from work, we like to snack something before our workout, so we always have in store peanuts, dried figs, dried apricots and brazillian nuts, for that selenium intake.

Lentils with cauliflower, red peppers, onions and millet
Lentils with cauliflower, red peppers, onions and millet

And last, but not the least, for this week we prepared lentils with cauliflower and pumpkin seeds, with millet, red peppers and onion. We will eat this after our evening workout with some beet salad, green olives or roman lettuce with scallions.

5 day meal prep
Everything packed and ready!

We packed everything in plastic containers and put it in either fridge or freezer. If you are worried about reheating the food (as we are) and thus loosing more of its nutrients, you can do as we do: use as much of ingredients in raw form as you possibly can. It is as much tasty as the cooked one. Of course, the quickest way to heat up the food would be microwave, but we suggest to stay away from those, as they change molecular structure of food, making it completely unusable in a sense of nutrients.

 

That’s it. This is the second Sunday we spent preparing food for the next week, and trust me, a few hours spent in kitchen for freedom and more spare time on weekdays is so much worthy!

If you struggle with preparing food, especially during the weekdays, maybe you should consider the meal prepping, as a way to save you time and that precious energy during the working week. If you carefully plan and prepare healthy food for a week, you are also lessening the chance of munching some fast food and unhealthy snacks. Hope this post helps and happy meal prep!

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14 Comments

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  1. It’s a great time saver, isn’t it. I try to do that often, if only filling the freezer because I can’t get through it all in time.

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  2. Oh wow, this looks great! I so need to do this as well. I’m also hoping your mom is doing better! πŸ™‚

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  3. Oh, I read this whole thing with interest! First, I have to go back to earlier post and see if your mom is doing better! I hope she is! But I found this post useful, because I love being organized. Planning ahead helps us avoid diving into snack foods (or whatever) as we stand around trying to figure out what to make!

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    • We are glad that you found our post interesting and useful. Since we started meal prepping food has become a lot less stressful than before. Don’t get me wrong, we love to eat and prepare food, but thinking of eating healthy for every single meal can be quite exhausting and time-consuming. Mom is doing a bit better, currently at home, waiting for few other tests. Thank you for kind words and stopping by to read our blog! πŸ™‚

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  4. Sounds very busy and intense over there. Hope your mom is doing better! I love the idea of prepping meals for a full week. Makes life so much easier and discourages me from eating random junk food. I do a little bit of prep myself, but not to the full extent that you do it! πŸ˜€

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    • Thank you for asking about my mom. She is doing a bit better, currently at home, but there are still some examinations left. Hopefully, the doctors can finally diagnose and treat her accordingly.
      Anyway, about meal prepping… For us, it was a necessity, but now we love it. You, on the other hand work from home, so you don’t spend around 2 hours commuting everyday to and from work and I believe, have more energy to cook fresh meals more often, which is always a good thing πŸ™‚

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      • Glad to hear that your mom is doing better and at home now! Hope you’ll hear some good news from the doctors soon.

        I will say that the one downside of working from home is I’m often too lazy to prepare a quick meal in the middle of the day. I’ll end up grabbing whatever is quickest… which is often not very healthy. Must make more fresh, healthy meals!

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      • Try having more fresh ingredients (fruits and veggies) on the hand. If you have already washed few sorts of vegetables or fruit, you can mix up a healthy salad, add some dressing (nut butter, tofu…) and voila! Healthy, tasty meal! πŸ™‚

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      • Yeah, I really need to that more often! I normally take about 5 minutes to put something together. The more pre-washed ingredients I have, the easier it’ll be!

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  5. Do you have the recipe for that flat bread? It looks delicious!

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    • Oh, dear me, thank you for your compliment. The trouble with us is that we usually make up recipes as we go, so it is not really an exact science :). Let me try to remember what we put in (in metric system, sorry): 1 kilogram of soy flour, 800 grams of cornmeal, 400 grams of toasted sunflower seeds, 400 grams of toasted sesame seeds, 8-10 grated large carrots, 3 teaspoons of bicarbonate soda, 2 tablespoons of Himalayan salt, 1 teaspoon of cayenne pepper, 1 tablespoon of curry powder, about half teaspoon of black pepper and kombucha to mix it all up (we like the sweet flavor that kombucha adds to it). We had some leftover vegetable broth from cooking collards, so we used that also. Or you can just use regular, filtered water. This is a pretty big amount, for 2 baking pans, so feel free to adjust measures to your own needs. Also, you can take it easy on spices, we like it hot πŸ™‚ If you do make it, please share your impressions with us!

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