Think you can't meal prep? Follow THIS and Let me Change your Mind!
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- เผยแพร่เมื่อ 27 มิ.ย. 2024
- Easy vegan meal prep with beginner-friendly recipes! (Recipes below) If you're new to meal prep, are feeling overwhelmed, and aren't sure where to start, this video has got you covered. If you can turn on the oven, chop veggies and boil water... you can make these recipes. Follow this step-by-step prep, and in one hour you'll have 3 breakfasts, 3 lunches and 3 dinners ready for the week. Enjoy!
🔺 New to meal prep? Avoid these mistakes! • 5 Beginner Meal Prep T...
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✨ Some items you might find helpful:
Vanilla bean powder: amzn.to/46iDs3Z
Cous cous: amzn.to/46kSWUW
Tahini: amzn.to/3XmkO7e
Wash basins with strainers: amzn.to/3DEE8Eu
Glass storage containers (I use the Ikea brand but these are similar) amzn.to/43VrKLc
Recipes:
Overnight chia oats:
1/2 cup rolled oats
1/4 cup chia seeds
Optional: 1 tsp. Vanilla extract or 1/2 tsp. vanilla bean powder: amzn.to/46iDs3Z
1 cup frozen fruit (I used raspberries and blueberries)
1 1/2 cups liquid (I used half soy milk, half water)
Add oats, chia and vanilla (if using) to a jar. Add liquid and give the mixture a stir to make sure all the oats and chia are well hydrated. Add frozen fruit and refrigerate until ready to eat. Can top with vegan yogurt, more fresh fruit or more plant milk if desired.
Cous cous salad:
1/2 red onion
2-3 small cucumbers (or 1 large)
1 bell pepper
1 cup cherry tomatoes
Handful of fresh mint
Optional: 1/3 cup dried cranberries and/or toasted pine nuts
2 cups chickpeas
1 1/2 cups whole wheat cous cous (this should make enough for your salad and also some for the veggie boxes)
2 1/4 cups water (or veggie broth) for the cous cous (double check your box of cous cous to make sure this is the correct amount for your brand)
OR sub with any veggies you like
Dressing:
3/4 cup veggie broth (or add a splash of olive oil if you prefer)
1/3 cup lemon juice
1 clove minced garlic (or use 1/2 tsp. garlic powder)
1 tablespoon maple syrup
1/2 teaspoon dried parsley (start with 1/2 tsp. and add up to 1 tsp. depending on your taste preferences)
1/2 teaspoon dried dill (start with 1/2 tsp. and add up to 1 tsp. depending on your taste preferences)
Salt & pepper to taste
Prepare the cous cous by boiling water (or broth). Add cous cous, remove from heat, and let sit (covered) for 5 mins. Once it has absorbed the liquid, stir gently to let steam escape and cool. Add all chopped veggies, dried cranberries, chickpeas and cooled cous cous to a large bowl and mix. OPTIONAL: Keep dressing separate until just about to eat. Grain salads can soak up a lot of dressing, so usually they will keep fresh (even with dressing already added) for up to 3 days. However, if you are worried about the dreaded “soggy salad”, you can play it safe by keeping the dressing separate until the day you’re going to eat the salad.
Roasted veggies & tofu:
1 onion
1 sweet potato
2 cups mini potatoes (or 1 large)
2 zucchini
1 head broccoli
Seasonings: sprinkle of garlic powder, paprika and salt (or any you like)
OR sub with any veggies you like
Roast in the oven at 400F for 25 mins. Remove zucchini and broccoli and place back in the oven at 425F for 5-10 mins. more. During this time, prepare the tofu.
Tofu:
700g tofu (2 blocks)
1/4 cup low sodium soy sauce or low sodium Tamari
1/4 cup water
1 teaspoon garlic powder
1/2 teaspoon sriracha (or sriracha sprinkle from Trader Joe’s)
2-3 teaspoons maple syrup
Optional: 2 teaspoons hot sauce
2 tablespoons cornstarch to coat the tofu
Mix marinade and taste. It should be salty, but not overpowering. (If too salty, add 2-3 tablespoons more water or avocado oil.) Adjust seasonings if needed and pour over cubed tofu. Mix gently. Add cornstarch and mix gently again. Add to parchment lined baking tray and bake at 350F for 30 mins.
Tahini Dressing (makes 1 individual dressing for roasted veggie box)
2 heaping tablespoons tahini
1 tablespoon lemon juice
1 tablespoon water to thin (add more if needed)
1 teaspoon maple syrup
1/2 teaspoon paprika
1/2 teaspoon garlic powder
Optional: 1 teaspoon hot sauce
Pinch of salt
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Hi Maddie. I just want to let you know how grateful I am to you and your simple meals. I sis the meal prep and it’s such a very good feeling. I feel very relaxed for the next 3 days. I think this will be in my rotation until you put up another easy and taste one like this, especially the veg and tofu. I never thought I would eat tofu like that only in scramble but this is a game changer. AgIn thanks
Awww what a sweet comment! Thank you so much Terry! Im so glad it was helpful and SO glad you prepped it. 🤩🤩👏🏻👏🏻👏🏻 You deserve that relaxation for the next few days. I’m definitely going to start making more of these kinds of videos for people to use in their weekly rotation so thank you for letting me know how much you enjoyed it. 🥰💕
I love the fact that you don’t waste my time with a bunch of idle talk. You just get the work done. Thank you.
Haha thank you! Glad you enjoyed. 🤗🤗
Yes
I usually don't cook/prep ahead of time, but I do sort of meal prep by:
1) Always have a pantry full of starchy dry staples.
2) Always have a fridge and freezer full of fruit and vegetables.
3) Always have canned tomato products on hand.
4) Always have canned fruit.
5) Always have raw nuts on hand.
6) Always have a fully stocked spice and herb cabinet.
If I keep my "always haves" on hand, it's never more than 30 minutes to dinnertime;) That said, I do love to cook big soups, stews, and chilis enough for days at a time.
These are great! Thanks for sharing your “always haves”! 😃😃
@@LetsEatPlants Another thing I cannot do without is my electric water boiling kettle. It saves SOOO much time, taking the total time of boiling pasta from 30 minutes, to 10.
@@peter5.056 Ooh yes, that is a great one! We use ours a few times every day. 😆😆
It's so great that these are low calorie (except tahini and maple syrup) and no oil. That's really helpful, and this all looks delicious!
So glad it’s helpful! 🤗🤗
For a beginner, a knife safety tip is to curl your fingers under, so then your knuckles may come into contact with the side of your blade. If you put the tip down on the opposite side of your fruit or veg, you can use a rocking motion with your knife. Curling your fingers under means even if your knife slips you wont accidentally cut yourself, as your knuckles will act like a brake and your fingers will be under, curled back and out of the way. You can look up safe cutting skills.
I love your recipes!
Great tip! Thank you!
I need to meal prep more. Not a beginner but always need easy things bc life is busy sometimes!!
Agree!! Beginner recipes are great for everyone. 😋😋
Everything looks so delicious, thank you for the motivation! 😊
You’re welcome! So glad you enjoyed. 🤗🤗
Love this video! Love the simplicity! 💙💙 trying this menu tomorrow 😊💕
Awww yay!! Enjoy! 🤗🤗
This was such a great video! I loved the dressing you made for the couscous salad. Watching you put everything together makes me believe that I can do this as well!
Aww yay!! I’m so glad it was helpful. You definitely can do it! You can always just start with one meal (like breakfast) and build up from there. 🤗🤗
So happy to see you back!🧡
Aww thanks! 🥰🥰
I love colorful and easy meal prep videos. Thanks!
You’re welcome! Glad you enjoyed. 🤗🤗
You hit it out of the park again, Maddie! Thank you so much for the video! 💕
Aww, thanks Laura! 🥰 So glad you enjoyed! 🤗🤗
Really great ideas. Thanks. I have plenty of time to cook, and usually prepare individual ingredients and then combine them at the time I want to eat. But I know this type of food prep can be lifesaving for someone with a limited amount of time.
I love to do that as well! I have quite a few videos with batch prepping too. 😊😊 It’s a great option for people who want to mix it up throughout the week.. but I agree this style is perfect for those short on time!
Thank you, for such quick and thee most easiest meal prep. Love your creative ideas... you just simplified my life.... 😘 🤟
Aww you’re so welcome! Glad it was helpful. 🤗🤗
I just discovered your channel and am loving all your tips ❤️❤️❤️ Thank you so much 😊
You're welcome! So glad you're here. 🤗🤗
Love your meal prep. I just stumbled across your channel this morning and subscribed.
I never thought of adding broth to the dressing, what a great idea.
Welcome and I'm so glad you're here! 🤗🤗 Glad to hear that was helpful for you. 😃 It's definitely helped me reduce a lot of calories in salad dressings!
Thank you for sharing ❤😊
You're welcome 🤗🤗
Hi there! Thanks for sharing! Your meal prep is actually doable 😊. More please! ❤❤
Aww yay! So glad to hear it! 🤗🤗 More are planned indeed. 🙌🏻🙌🏻
Honestly, the tips and tricks you offer are BRILLIANT!!! ❤
Aww thank you so much! I'm so glad to hear they are helpful! 🤗🤗🌱
The best meal prep EVER! Thanks!
You're welcome! Glad you enjoyed. 🤗
This I can do. Thanks a million times!!
Yay! You’re welcome & so glad to hear it. 🤗🤗🤗
Thank you for this video !
You’re so welcome! 🤗🤗
from mrs: Really great food prep video!! Loved all the recipes!! Healthy simple and easy!!
Aww yay! So glad you enjoyed. 🤗🤗
Thank you for your videos.
You’re welcome! 🤗🤗
You are super inspiring. Love it ❤
Aww thank you, Chantal! 🥰💕
Another fantastic food Prep video Maddie. Your channel inspired me to make vegan lifestyle content on my channel. Always love 🥰 your videos. Enjoy the rest of the weekend and have a good week.
Aww yay! So glad to hear that David! Love that you are making vegan videos now. We always need more of them. 😃😃🙌🏻🙌🏻
Great video Thanks.
You’re welcome! Glad it was helpful.
OMG☺️ I finally met my soul mate who puts a wet towel under the cutting board😍With vegan greetings 🍀✨❤️🔥
Hahaha yesss! I only recently started doing it and was like… why haven’t I been doing this all along!? 😆😆
@@LetsEatPlants ☺️
All of these meals look delicious
Thank you! 🤗🤗
All looks delish! Only .. in my week there are at least (;-)) seven days, so this would leave me mealprepping on a wednesday ..smack in the middle of a busy workweek 🙀😜
After getting used to eating those oats with just plain water, that's even cheaper. If you want to go adventurous, you could even add kale to that oat breakfast for even more health. Takes getting used to though 🙂 Thanks for sharing!
Haha oh the kale in the oats sounds intriguing. 🤔🤔 Well, yes since this is a beginner friendly meal plan, I wanted to make it easy enough for people so that they don’t feel overwhelmed, and cooking for 7 days is definitely overwhelming for some! 😊 Do you usually prep for 7 days at a time?
Another great video Maddie. Love the ideas on easy overnight oats because it is sooo hard to get my sweet hubby to eat a healthy breakfast!
Now if I can just get him to stop tossing out all the empty glass jars..😂
Hahaha oh no!! I would reprimand my husband big time for that. 😂😂😂 Hope he likes the overnight oats! Super easy and very customizable with different fruit, adding cocoa powder/ PB, etc. Enjoy! 🤗
Yes! Vanilla Powder is a game changer. I never liked or enjoyed Vanilla until I switched to powder in recent months.
Right!? It’s so yummy!! 😃😃
Your meal prep video's are the best. I will copy cat everything you showed in the video. Normally I don't look forward to meal prep. But your content makes it a lot easier. Thank you❤
🥰🥰 So glad to hear that Francisca! Enjoy! 🤗🌱
I literally never meal prep but you have inspired me to give it a go. Do you have a recipe book?
Aww yay!! You got this! 🙌🏻🙌🏻 Promise it will make your week a breeze. I don’t have a recipe book out yet, but am working on something similar. 😊😊
Wow,I will want to try it out❤
Enjoy! 🤗🤗
@@LetsEatPlants Looks soo delicious❤️
Recently made a cake by myself,my mom told me it was great!Looks like I will be a baker soon,bon appetit❤
I noticed your cutting board with a raised edge. Hang the raised edge over the front of your counter. That's why it's there and it won't move
Hmmm good tip! But I don’t think that’s what it’s made for… because the grooves to catch the juice (border) are only on one side and you can tell the bottom is not for cutting. 😂😂 Unless IKEA knows something I don’t. 🤔
I love your recipes and your cheerful personality Maddie! What size jars do you use for the overnight chia oats? Thanks for all that you do, Laurie ❤
Aww thank you Laurie! 🤗 They are 16oz. jars 😊😊
Good to know, thank you!!
@@laurielasala-tuttle5 You're welcome!
The only meal prep I currently do is to make up jars of the premixed dry ingredients for my overnight oats and smoothies and frozen snack bags containing the berries, beans, greens etc I put in my smoothies. Making smoothies is super quick because I just drop the contents of the dry and frozen packs into the blender and add watter.
Those are both great hacks!! I love anything that makes getting meals ready faster. 🙌🏻🙌🏻
Thanks for this video! I especially want to try the salad. I tried batch prepping overnight oats and found myself reaching for them as a dessert! 😂
Hahaha oats for dessert sound great! Super healthy. 😁😁
😂😂 That's me:).
Great tips. I'm definitely going to look at the vanilla powder, and use the quinoa salad recipe. Hadn't ever thought of using veggie broth. I'm relieved you don't feel pressured to use organic potatoes. A load of worry off my mind. And interesting, no olive oil when roasting the veggies? Any reason why not? Lastly, do you then eat these as is all week? Or do you adjust each night to provide variety. Not sure how many this feeds? Thank you
So glad you found it helpful! You can definitely do some oil on the veggies if you like. Sometimes I do a light spray of avocado oil … but a lot of my viewers are oil free and I’ve tried to reduce it a lot in my own diet, just because it’s a lot of extra unnecessary calories and not as healthy as whole food fats. 😄
These meals are best eaten for the following 3 days of when they’re made.. but they should last up to 5 days if needed. (Especially if you don’t add a dressing to the salad.) 😋 Each recipe should make 3 servings.
Hi Maddie that’s a great meal prep. Can I substitute the Cuscus for something else. It’s hard to get the whole wheat one
Hi Terry! Yes you can! Any other grain you like… millet, quinoa, brown rice, rye berries, etc. ☺️☺️ Just cook them separately and add them in the same as with the cous cous.
Can you use arrowroot instead of tapioca starch in the cheese sauce? Thanks! Love your videos!
Hi there! I don’t remember there being a cheese sauce in this video? 🤔🤔 But if talking about another cheese sauce, then usually I don’t recommend arrowroot to swap because it doesn’t have the same “stretchy” consistency that tapioca does. However if you’re just looking to thicken the sauce you could use arrowroot, just use it towards the end of heating as I think it doesn’t hold up well in high heat. 😊😊 And thank you! Very kind of you to say. 🤗
@@LetsEatPlants hi, thanks for your response .. actually I think I commented on the wrong video, lol! But yes I was talking about your cheese sauce. I don’t have tapioca starch, just arrowroot and cornstarch I’ll get some. Thanks!!😊
@@JunkJournalTreasures Haha no worries! Between those 2 I’d probably use cornstarch in a pinch as I think it thickens better… it still won’t give the strechiness of tapioca, but will give you at least a nice thick sauce. 🤗
What size vanilla bean powder did you order to get the glass jar instead of the envelope?
I'm in Canada! So our options are different here. But originally I linked a 1oz. jar.. perhaps the seller changed the packaging? 🤔 Try this one! amzn.to/3Xs6VnR It is the same size I have. Also, the jar is very tiny too... but a little goes a long way for flavor. I use much less powder than I do extract, and I only use for raw/ uncooked recipes. (Since heat kills off the alcohol flavor in regular vanilla extract, which is cheaper than this powder.) 😊😊
I like the concept, but I cant eat the same thing everyday, n it’s too dry for me, but go u. Yay…😊
A recipe meal prep isn’t for everyone! You would probably be more interested in a batch prep, which is where you can mix & match items throughout the week. That way you don’t have to eat the same meals everyday. 😊😊 Check it out! th-cam.com/video/vmIcmvc5fss/w-d-xo.html
Thanks for all the info and for sharing your recipes. Quick question about overnight oats. In the video you say 1 cup of liquid but in the written description it says 1-1/2 cups. Which is correct?
You’re welcome! Oh great question… I realized I was looking at my recipe for overnight oats when I read that in the video, but had forgotten about the chia! Lol! So the written directions are correct, it should be 1 1/2 cups. 😄😄
@@LetsEatPlants thanks so much!
@@lorilaroo9936 You’re welcome! 🤗🤗
You lost me at breakfast. But you know I hate sweet. Lol! I just meal prepped yesterday! So I'm set til Tuesday anyway. I need to update my sauces, though. I like mayo-like sauces and cheese sauces. Maybe some salsa would work. I have to think about it...
😆😆 Good thing I put breakfast at the end then. Wohoo! Must feel great to have those done. 😃 Ooo yea I always leave sauces till the end of batch preps because if I run out of energy I find I’ll still prep them mid-week, whereas veggies I’m never up for mid-week.
@@LetsEatPlants I'd have watched it all even if you put breakfast at the beginning. I can ignore it long enough to get to the good stuff!
@@BettyHorn 😄😄😄
My sweet potatoes turn brown/black so quickly during prep..any suggestions for preventing this?
I'd prep them last. I'm wondering whether you are sprinkling them with iodised salt because the iodine will react wth the starch and turn black.
It happens to me too.. depending on the kind of sweet potato I find. I honestly don’t worry too much about it since it’s just oxidation. But if it bothers you, you can chop them last right before they go in the oven. 😋😋
I cut mine and drop them in a bowl of water until I’m ready to use them. Keeping them in water slows down the oxidation process. 🙂
@@refinedsimplicity8420 Great tip! 🙌🏻🙌🏻
❤❤❤👍👍👍👌👌👌❤❤❤
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Lovely video but if you have or had HR positive breast cancer, you need to avoid soy products because soy contains phyto estrogen.
If you don’t want to use soy milk feel free to substitute with any plant milk you like (or water). 😊😊
@@LetsEatPlants What can I sub for the tofu and still get lots of protein?
@@debrabaethge6521 Beans, lentils, or seitan (made from wheat)! I would probably make some lentils for this one. 😊
@@LetsEatPlants Thank you!