Meal prepping is a game-changer for anyone looking to save time, stay healthy, and enjoy delicious, plant-based meals all week long. Whether you're a seasoned vegan or just starting out, meal-prepping can feel overwhelming, even if you know the benefits. Cooking and prepping meals in bulk can feel like a lot of work, and it may be hard to determine what ingredients will last, what won’t, etc.
Here, we’ll discuss some general meal-prepping tips and some of the best vegan ingredients and staples to add to your dishes for maximum convenience and nutrition!
Key Takeaways
The Benefits of Meal-Prepping
Everyone has different reasons for meal-prepping. Maybe you’re busy and want to maximize your time throughout the week, or maybe you struggle with snacking and want to be better prepared with healthy options.
Regardless of your personal reasons, meal-prepping comes with many benefits, such as:
Saves time. By preparing large amounts of food and meals in advance, you save time later by having to get everything out again. Not only does it save cooking and prepping time, but you only have to wash the dishes and equipment once! You can also save time and mental energy by not having to make meal decisions every day, multiple times a day.
Saves money. Often, you save money in the long run by purchasing ingredients in bulk. You can also save money by avoiding the need for last-minute take-out when you don’t feel like cooking!
Reduces food waste. When you have a plan, and everything is prepared, you use everything, significantly reducing food waste.
Improves portion control. Preparing meals ahead of time allows you to control portion sizes, which can help prevent overeating and undereating.
The Best Vegan Foods for Meal-Prepping
Especially for those new to meal-prepping, it can be hard knowing what foods and ingredients are best to use as not everything keeps well even when stored properly. The following are some of the best vegan foods and items for meal-prepping:
Grains and Legumes:
Quinoa cooks quickly, goes well in many dishes, and can stay fresh for up to a week.
Lentils are full of protein and fiber and work well in soups, salads, mains, and more.
Chickpeas are the perfect addition to salads, soups, stews, and homemade hummus.
Brown rice is incredibly versatile, pairs with so many dishes, and it keeps very well.
Veggies:
Sweet potatoes are delicious, steamed or roasted, and they hold up well over several days.
Broccoli is also great steamed and retains its nutritional value and texture well once cooked.
Kale and spinach are both sturdy and packed with nutrients - add them to salads or sautes and they’ll stay fresh for a few days.
Bell peppers. Sweet, crunchy, and colorful, bell peppers are versatile and keep well in the fridge.
Protein:
Tofu is incredibly versatile and, whether kept raw or cooked, will stay fresh in the fridge for the week.
Tempeh is high in protein and perfect for salads or stir-fries to last the week.
Edamame is a hearty, young soybean packed with protein. It’s great for a snack or a side and stays fresh for days when kept refrigerated.
Vegan Foods to Avoid in Your Meal-Preps
Meal-prepping is most effective when done with foods that keep well in the fridge and will still taste great in a few days. Unfortunately, not every vegan staple and nutritious ingredient meets this criteria. While you should still incorporate them into your diet, you’re probably better off avoiding these in your plans:
- Avocados. Although extremely healthy, they brown quickly once cut and their texture and flavor don’t last long if not eaten.
- Fresh fruits. Most berries are delicate and will grow soft quickly. They’re best eaten fresh or frozen for later use in a smoothie or pie. Bananas also ripen and brown quickly once open, making them poor candidates for planning ahead.
- Leafy greens. Things like iceberg and butterhead lettuce and arugula will wilt and become soggy if stored for too long. Use a heartier green like kale if you’d like to prepare salads ahead of time.
- Cut tomatoes and cucumbers. Once cut, tomatoes and cucumbers become watery and soft quickly.
- Fresh smoothies. While nutritious, the ingredients in homemade smoothies can separate and lose their intended flavor quickly. However, you can make and freeze smoothies to help them last longer, though you’ll still want to drink them shortly after thawing, making them unideal for travelling to work or an event.
- Dressed salads. If you plan to prepare salads, keep dressing separate until right before it’s time to eat.
- Cooked potatoes. Mashed potatoes and French fries, for example, don’t keep well; their texture will change, and they can become unappealing quickly.
Meal-Prepping Tips
Regardless of your chosen diet, meal-prepping can be a challenge for newcomers. While the learning curve is worth it, it’s a process. Keep the following meal-prepping tips in mind for an easier vegan meal-prepping experience:
Start simple. For your first few weeks, stick to recipes that require minimal ingredients and steps. You can also try starting with only one meal. Prep lunches for one or two weeks. Then, add dinner, and so on. This can help it feel less overwhelming.
Plan ahead. Before you go grocery shopping, create your “menu,” so you know what to buy and exactly what you’re making.
Invest in good containers. Choose containers that are the appropriate size for the portions you want and ensure they are airtight - this maximizes freshness.
Prep snacks, too. While healthy meals are the most important part of the day, snacks can be a helpful way to sustain yourself or get an energy boost. You can prep healthy snacks like energy balls or granola bars that also keep well in the fridge or freezer.
Keep track of what works. Consider keeping a journal where you can note your favorite meals, which ones kept well, which ones weren’t unsuccessful, what cooking methods work for you, etc. This will help you develop an enjoyable and effective routine.
FINAL THOUGHTS
The benefits of meal-prepping are undeniable, but it can be hard to get into, especially as a vegan! However, once you master a few dishes and get into a good routine, it’ll feel like second nature. Make sure you’re using the best ingredients that will stay fresh for at least a few days, and don’t be afraid to be flexible. Lastly, it’s important to incorporate variety - don’t make the exact same thing for weeks on end, it’ll get boring and discouraging quickly! Keep this info and our tips in mind and you’ll be vegan-meal prepping like a pro in no time.
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