Meal Prepping A Plant-Based Diet: A Beginner's Guide

Meal prep is a great way to save time and energy when it comes to cooking plant-based meals. It can be as simple as chopping up fruits and vegetables in advance, or cooking full recipes to be reheated throughout the week. A good place to start is by batch cooking base foods like grains, beans, sweet potatoes, tofu, and greens, which can be used for multiple meals. It's also helpful to have a meal plan and recipe list so that you only buy what you need and reduce food waste. This can be a fun ritual to look forward to each week, and it's a great way to ensure you're eating healthy, delicious food.

Make a meal plan and recipe list

Making a meal plan and recipe list is a crucial step in plant-based meal prep. It ensures you have a focused grocery list and know what to cook when, reducing food waste and saving time and money. Here's a guide to help you get started:

Step 1: Choose Your Recipes

Start by selecting 2-3 recipes that you want to make for the week. This can be a mix of breakfast, lunch, dinner, and snack options. If you're new to plant-based cooking, keep it simple with easy recipes that use similar ingredients. Here are some meal ideas to get you started:

• Tofu Rice Bowls with Peanut Sauce
• Roasted Cauliflower and Chickpea Bowls
• Veggie Soup
• Power Salad
• Vegan Chili
• Lettuce Wraps
• Bean Salads
• Black Bean Burgers
• Stir Fry
• Fresh Rolls

Step 2: Create a Shopping List

Once you've chosen your recipes, make a list of all the ingredients you need. Be sure to check your pantry and fridge to see what you already have on hand, and only buy what you need. This will help reduce food waste and save money.

Step 3: Plan Your Prepping Schedule

Decide on a day and time when you can dedicate a few hours to meal prep. For many people, this is Sunday, as it helps them get a head start on the week ahead. However, you can choose any day that works best for your schedule.

Step 4: Prepare Your Ingredients

When you're ready to start meal prep, begin by washing, chopping, and roasting any fruits and vegetables you'll be using. You can also cook any grains, beans, or tofu that will be used in your recipes. This is a great way to save time during the week, as these ingredients can be used in multiple dishes.

Step 5: Batch Cook Your Meals

Now it's time to cook your chosen recipes! Prepare your meals in batches, following your recipes, and portion them into containers. This way, you'll have ready-to-eat meals throughout the week.

Step 6: Store Your Meals Properly

To ensure your meals stay fresh, store them in airtight containers in the fridge or freezer. Use vacuum-sealed containers or bags to extend the freshness of your meals even further. Label your containers with dates and reheating instructions, if needed.

Step 7: Enjoy Your Healthy, Plant-Based Meals!

With your meals prepped and ready to go, you can look forward to a week of delicious, nutritious, and convenient plant-based eating. Bon appétit!

Cook grains, beans, tofu, and greens in batches

Cooking grains, beans, tofu, and greens in big batches is a great way to always have plant-based ingredients on hand throughout the week. Here are some tips for cooking each of these:

Grains

Cooking most grains is very similar to cooking rice. Put the dry grain in a pan with water or broth, bring it to a boil, then simmer until the liquid is absorbed. If you want to cook grains more quickly, let them sit in the water for a few hours before cooking. You can also cook grains in a rice cooker. Grains keep for 3-4 days in the fridge and can be warmed up in minutes with a little added water or broth. They can also be used for cold grain salads or added to canned soup.

Beans

Dried beans are cheap, nutritious, easy to make, and delicious. They can be used in bowls, soups, tacos, and more. It is recommended to soak dried beans before cooking them, which makes them easier to digest and reduces cooking time. To soak, place the beans in a large bowl and cover them with water by 2 to 3 inches. Leave them to soak for at least 8 hours or overnight. After soaking, rinse the beans and transfer them to a large pot. Cover the beans with 2 inches of water, bring to a boil, then reduce the heat and simmer for 30 minutes. Add seasonings and continue cooking until the beans are tender, which can take anywhere from 30 minutes to 2 hours, depending on the size and freshness of the beans. Season the beans to taste and store them in an airtight container in the fridge for up to 5 days or freeze them for several months.

Tofu

Tofu is a versatile, plant-based source of protein that can be used in many ways. It comes in different textures, ranging from soft silken tofu to extra-firm tofu. The type of tofu you choose depends on how you want to use it. For blending into desserts or slicing into miso soup, soft silken tofu is a good option. For serving as a main dish or topping, extra-firm tofu is better due to its denser texture and lower water content. Before cooking tofu, it is usually recommended to press it to remove excess water, especially if you plan to bake, grill, or fry it. Tofu can be pressed using a tofu press or a cast-iron skillet. After pressing, the tofu can be cut into cubes and baked, stir-fried, or added to salads or bowls.

Greens

Greens such as collard greens, kale, or mustard greens can be cooked in a cast-iron skillet with bacon drippings or pork fat to reduce bitterness and bring out their flavor. They can also be boiled with water for extra tenderness or to reduce bitterness if not fried first.

Pre-chop fruits and vegetables

Pre-chopping fruits and vegetables is a great way to save time and energy when it comes to plant-based meal prep. By setting aside an hour or so each week to chop up a variety of fruits and vegetables, you can make meal preparation much faster and easier. Here are some tips to make the most of your pre-chopped produce:

• Choose a variety of fruits and vegetables that you enjoy and that offer a range of nutrients. Some options include bell peppers, carrots, onions, broccoli, butternut squash, and red onions.
• Wash and dry your produce before chopping to remove any dirt or residue.
• Use sharp knives to make clean cuts and try to chop into uniform sizes for even cooking.
• Store your chopped fruits and vegetables in airtight containers in the fridge or freezer to keep them fresh.
• Pre-chopped produce is great for throwing together quick salads, grain bowls, or stir-fries.
• You can also use pre-chopped fruits for smoothies or as a healthy snack option.
• If you're short on time, you can buy pre-chopped frozen fruits and vegetables, which are often just as nutritious as fresh produce.
• To save even more time, you can also pre-cook some of your chopped produce. For example, roast a tray of mixed vegetables or boil a pot of grains to use as a base for your meals throughout the week.
• By having pre-chopped fruits and vegetables readily available, you're more likely to make healthier food choices and incorporate more plant-based options into your diet.
• Experiment with different combinations of fruits and vegetables to find your favorite mixes and to keep your meals interesting.
• Pre-chopping can also help reduce food waste, as you're more likely to use up your produce before it goes bad.

Marinate beans

Marinating beans is a great way to add flavour, nutrition, and versatility to your plant-based meals. They can be used as a base for different recipes, saving you time and effort in the kitchen. Here are some tips and instructions for marinating beans:

Choosing the Beans

Select your preferred type of beans, such as black beans, kidney beans, chickpeas, or pinto beans. You can also mix different types of beans to create a unique blend.

Preparing the Marinade

Create a marinade by combining olive oil, vinegar, citrus juice, minced garlic, herbs (such as basil, cilantro, parsley, or dill), spices (like cumin, paprika, or chili powder), salt, and pepper. You can customise the marinade to suit your taste preferences, such as adding more or less spice or herbs.

Marinating the Beans

Combine the beans and marinade in a container or resealable bag. Allow the beans to marinate in the refrigerator for at least a few hours, but preferably overnight, to ensure the flavours infuse into the beans.

Storing the Marinated Beans

Keep the marinated beans in an airtight container or jar in the refrigerator. They will stay fresh for up to a week, but some people find that they last even longer, depending on the type of beans used.

Using the Marinated Beans in Meals

Marinated beans are incredibly versatile and can be added to various dishes. Use them as a topping for salads, wraps, sandwiches, grain bowls, or tacos. They can also be the main ingredient in burritos, soups, or pasta dishes. The marinade adds depth of flavour and makes the beans a satisfying and tasty addition to any plant-based meal.

Make your own sauces and dressings

Making your own sauces and dressings is a great way to ensure your plant-based meals are tasty and satisfying. Here are some tips and ideas to get you started:

Benefits of Making Your Own Sauces and Dressings

Firstly, homemade sauces and dressings taste better and are more satisfying than store-bought options. They are also usually healthier, as you can control the ingredients and avoid additives and excess sugar or salt. Additionally, making your own sauces and dressings can save you money, as you likely already have the ingredients in your pantry.

Ideas for Sauces and Dressings

There are endless possibilities for sauces and dressings, but here are some ideas to get you started:

• Garlic-Lime Tahini Sauce: A flavour-packed sauce with a healthy fat content that can be used in grain bowls or as a dressing for salads.
• Marinated Beans: Canned beans can be transformed by adding olive oil, rice wine vinegar, honey, garlic, salt, and red pepper flakes. This sauce improves as it sits in the fridge, so it's great to make ahead.
• Pesto: A versatile sauce that can be used on veggies, tofu, or jackfruit.
• Stir-Fry Sauce: A go-to for an easy, versatile sauce that can be used with various proteins and vegetables.
• All-Purpose Creamy Cilantro Sauce: Perfect for tacos, sandwiches, grain bowls, or roasted vegetables.
• Peanut Salad Dressing: A Thai-inspired peanut sauce that pairs well with salads, grain bowls, or noodles.
• Vegan Tzatziki Sauce: A creamy sauce using tahini instead of yogurt, which is great for sandwiches or as a dip.

Tips for Making Sauces and Dressings

When making your own sauces and dressings, consider the following:

• Batch Cooking: Make a large batch and store it in an airtight container in the fridge or freezer. That way, you'll always have a delicious sauce or dressing on hand.
• Ingredients: Use fresh, high-quality ingredients for the best flavour and nutrition.
• Experiment: Don't be afraid to experiment with different ingredients and flavours to find what you like best.
• Storage: Proper storage is key to keeping your sauces and dressings fresh. Use airtight containers or vacuum-sealed bags to extend their shelf life.

Making your own sauces and dressings is a great way to elevate your plant-based meals and ensure they are tasty and satisfying. With a little preparation, you can easily incorporate these into your weekly meal prep routine.

Frequently asked questions