Vegan Meal Prep: Planning for a Week of Delicious Plant-Based Meals

A vegan meal is a meal that is made up of plants and their derivatives, such as vegetables, fruits, nuts, and grains. Vegans only eat plant-based food. They do not eat food that comes from animals, like poultry or dairy products. Vegetables and fruits in a balanced proportion fulfill the needs of nutrients that a human body needs. Vegan meal is prepared by chopping raw veggies and fruits to make a bowl of salad quickly. Sometimes they may be steamed or cooked or may be used to make delicious soup. Vegan meals can have many faces. You can make it in your style because all you want is to fulfill your nutrient requirements. Vegan meal is full of nutrients like vitamins, iron, iodine, and protein. 

Eating vegan meals is a good way to eat a healthy diet but finding delicious recipes for your breakfast, lunch, and dinner can be a challenge for you. Due to a busy life schedule you also want to make it quick to save a lot of time. So, here is the solution to your problems. One of the good things about vegan meals is that you can freeze them for later use. Here are some quick and easy recipes waiting for you!

Ingredients

• Boil Beans (black beans are best)
• Cooked Rice (white or brown)
• Salsa (tomato flavor)
• Filling (bell pepper, lettuce, green onion, corn, or whatever you like)
• Salt and Pepper for taste
• Tortilla wrap

Instructions                          

• Add beans and salsa in a bowl and mash it with a fork, but don't overdo it. Some of the beans must remain in their texture. It gives more taste.
• Add salt, pepper, and green onions in it and mix it again.
• Fill your tortilla wraps. Start with cooked rice and then add the bean mixture.
• Add bell pepper, lettuce, corn, etc.
• Burritos must not be overstuffed so you can easily roll them.
• Put in a pan and heat both sides of your wrap for 2-3 minutes. It can be stored for 2 days in the fridge.

Ingredients

• 2 cup macaroni
• 1 onion chopped
• 1 bell pepper diced (green, yellow, or red)
• 1 avocado
• ½ tablespoon taco spices
• 1 cup salsa
• ½ cup sweet corn
• 1 tomato diced
• 1 can of black beans
• 2 tablespoons olive oil
• 1 tablespoon vinegar
• Salt and Pepper

Instructions

• Take a pan to boil the macaroni. Add water, oil, and some salt it man and bring it to boil. Then add macaroni to boiling water and cook for 10-15 minutes until becomes soft.
• Once boiled, drain and rinse under cold water.
• Combine all the ingredients in a bowl. Add macaroni in it and mix it well.
• Enjoy a delicious and quick meal. 

Ingredients

• Black beans
• Capsicum
• Onion
• Garlic
• Canned tomatoes
• Passata
• Lentils
• Cumin, Paprika, oregano, and Chili
• Olive oil
• Salt and pepper for taste

Instructions

• Take a pan. Add onion, garlic, and capsicum. Add olive oil and cook.
• Add spices to it and stir until fragrant.
• Add other ingredients to the pan and cook over low heat. Bring it to a simmer.
• Once cooked vegan chili is ready to serve. Add some salt and pepper for taste, if needed.

Ingredients

• 2 apples (thin sliced)
• ½ green cabbage (shredded)
• 2 carrots (shredded)
• ½ cup almonds
• 2-3 green onions
• Tahini Maple Dressing:
• ¼ cup tahini
• 2 tablespoons maple syrup
• ¼ cup apple cider vinegar
• ¼ fresh cracked pepper
• Pinch of salt

Instructions

• Add all the ingredients apple, cabbage, carrots, almond, and onions in a large bowl. Mix them well.
• To prepare dressing add tahini, vinegar, and maple syrup in a separate bowl. Add some water to make it thin. Set aside for a few minutes.
• Drizzle the dressing over the mixed fruits and veggies. Add some salt and pepper for taste.
• Refrigerate for 20-30 minutes. Enjoy the delicious meal.

Ingredients

• ½ cup sliced strawberries
• 1-2 avocado sliced
• Fresh spinach
• 1/3 cup almonds
• ¼ cup onion (thinly sliced)
• 1 batch of creamy poppy-seed dressing
• 1/3 cup coconut bacon

Instructions

• Take a large bowl. Add strawberries, spinach, avocado, almonds, onion, and coconut bacon in a bowl. Mix them well.
• Drizzle it with the creamy poppyseed dressing. Add a pinch of salt and pepper for taste.
• Enjoy this quick and easy meal.

When you are following a vegan diet the most challenging thing is to maintain protein level. Protein is an essential nutrient that our body needs for energy, maintenance, and repair. Once you choose a vegan diet you must be sure of the proper intake of protein. Several meals provide you with high protein content. Some protein-rich meals are:

• Mapo Tofu
• Mushroom Bhaji
• Vegan metaballs
• Creamy lentils with spinach and thyme
• Vegan stir-fry
• Quinoa and black bean chili
• Tofu tacos
• Vegan moussaka bowls
• Broccoli, potato, and radish salad
• Vegan chickpea curry
• Tofu piccata

If you have set a goal of eating vegan meals then it is good to subscribe to vegan meal delivery services. There are many services you can choose from. I'll recommend you the best services to enjoy your vegan diet such as; Green Chef, Purple Carrot, Sakara, Hungryroot, Splendid Spoon, Mosaic Foods, and Cookunity.

Are you looking for an 1800-calorie diet plan? Here is a sample of the diet plan you can follow:

• Breakfast

472.9 Calories, 8.1g Protein, 95.1g Crabs, 9.5g Fat (Hazelnut and Banana, Fruit Salad)

• Lunch

380.0 Calories, 32.0g Protein, 43.6g Crabs, 9.4g Fat (Almond Milk Cocoa Protein Shake, Red Bell Pepper, and Humus)

• Dinner

948.8 Calories, 34.7g Protein, 46.3g Crabs, 77.2g Fat (Vegan Tomato Soup, Almonds)

If you want to prep delicious vegan meals for yourself, here is the list of best cookbooks where you can find easy and quick recipes:

• The Healthy Meal Prep Instant Pot Cookbook: No Fuss Recipe for Nutritious, Ready-to-Go Meals by Carrie Forrest
• Vegan Meal Prep: A 5-Week Plan with 125 Ready-To-Go Recipes by Robin Asbell
• The Everything Plant-Based Meal Prep Cookbook by Diane K. Smith