The heart of meal prep is bulk (or batch) cooking. Plant-based food groups—beans and legumes, grains, vegetables, fruit, and nuts and seeds—are perfect for advance preparation, from meals to snacks to dessert. The art of meal prep is to take those batch-cooked foods and turn them into portable, portion-controlled meals to reheat and eat throughout the week.
Most people are motivated to meal prep to eat healthier, avoid spending too much time in the kitchen, and have a little more control of portion sizes. While it may sound too good to be true, meal prepping can help you do all of this! It might feel a little overwhelming at first.
Plant-Powered Meal Prep
What exactly is meal prepping? It's the highest-level meal planning you can do: Prepare food, portion it out into single-serving meals, and store it. In this case, plants are the star of those perfectly-portioned preps. You'll be making vegan mains and sides and some one-pot meals that can be reheated, as well as simple salads that you can grab and eat right away.
Vegan foods are considered healthy for good reason: no cholesterol and lots of fiber! If gaining control of portion sizes, losing weight, and/or reversing or preventing disease are your motivations for eating plant-based meals—or you're simply ready to create healthy foods at home—having the structure of meal prepping should really help you along toward those goals.
Vegan for All
Health: Doctors may recommend a plant-based diet over medication for food-related health issues, like high cholesterol. Some choose a vegan diet due to lactose, milk, and egg allergies. And, of course, some are motivated to lose weight (and, as with any diet, your results may vary). Research additionally tells us that, on average, vegans have a lower BMI (body mass index), are less likely to have type 2 diabetes and hypertension, and are less likely to develop some cancers than people who do not follow a plant-based diet.
Environmental concerns: The farming of animals contributes more global greenhouse gas emissions than transportation, causing rising temperatures and sea levels. Livestock and their by-products account for at least 32 billion tons of carbon dioxide per year, or 51 percent of all worldwide greenhouse gas emissions. And while millions worldwide lack sufficient access to affordable, nutritious food, 35 percent of grains grown globally is fed to livestock.
Compassion: In 1944, the Vegan Society defined the vegan ethic as "a way of living which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing, or any other purpose." Many vegans, including me, chose this way of life for this simple reason: Why harm another being when we don't have to?
Whatever the motivation, eating a plant-sourced diet is good for the planet, for animals, and for YOU.
Vegan Meal Prep Basics
Begin each week by taking a serious look at your schedule. Where do you need help? Early morning meetings may mean a breakfast prep or two will ensure you start each day off right. Long days may be the reason you need dinner preps all week long. Carving out an hour or two over the weekend or on a day off to prepare dried or canned beans, fast- or slower-cooking grains, and a variety of vegetables will set you up for success. You will:
- Combine mains, sides, and snacks that are portion-controlled.
- Feel fuller longer by filling up on nutrient-dense foods.
- Make wiser choices by opting for readily available home-cooked snacks versus packaged.
Vegan Meal Prep Benefits
Vegan meal prepping is a healthy choice, but don't forget some of the other amazing benefits.
Save time. Most of us want a delicious home-cooked meal morning, noon, and night, but it often feels like our schedule doesn't allow for it. Investing a few hours a week in meal prepping frees up your days for the remainder of the week. In the morning you can reheat a hearty bowl of oats or grab a smoothie on the way out the door. Ramp up your lunch with a satisfying salad filled with precooked beans and grains. And relax in the evening and spend some time with your family because dinner is ready—all you have to do is reheat it!
Save money. If you haven't planned ahead, you tend to overbuy at the grocery store. Meal prepping to the rescue! Mapping out recipes and meals for the week means you buy what you need. Period. And meal prepping often uses the same ingredients across various meals, so you save money by purchasing larger cans of beans and dry grains in bulk.
Build your plant-based culinary muscles. As you become a pro at meal prepping, you'll also learn and begin applying flavor profiles and texture variety to your meals. When you first went vegan, you found myself in a rut. you thought your diet was "just" beans, greens, and grains. Well, you was sort of right, except it's not "just"—it's so many of all three! you learned to repurpose foods with taste and texture. For instance, you would make a big batch of black beans over the weekend but avoid seasoning them.
Use them in a chili-style soup with red onion, chili powder, and cilantro. The next day for lunch, you would purée them with tahini and cumin for a black bean dip wrap. And the next morning, you would use them in a breakfast bowl by simply adding them to stir-fried vegetables, then spooning the beans and veggies over savory oats. Learning to switch up flavors and add interesting textures is a fun way to become a more interesting cook and satisfied plant eater.
PROTEIN, GRAIN, AND GREEN COMBINATIONS
As you mentioned, to eat vegan, you only need to focus on the five plant-based food groups:
1. Vegetables
2. Fruit
3. Beans and legumes
4. Grains
5. Nuts and seeds
That's it! And those five food groups prep beautifully.
"Where will you get your protein?
Some of the most protein-packed plants include:
Legumes and beans: These include lentils, chickpeas, and the full range of beans of all colors and types, not to mention peanuts.
Quinoa: Technically a seed, it's considered an "honorary legume."
Tofu and tempeh: These great vegan meat alternatives are made from 100 percent legumes.
Nuts: Choose from a wide variety of nuts, including pistachios, almonds, cashews, and more.
Cooking beans and grains is easy on the stove, easier with a slow cooker, and fast with a pressure cooker or Instant Pot. Roast root vegetables for 30 to 40 minutes and steam leafy greens with lemon juice, and you'll enjoy savory veggies all week. Toss nuts or seeds into a blender with a little vinegar, garlic, and water, and you'll have a creamy sauce in seconds. Keep fresh fruit in a bowl on the counter for quick snacks. See? You've got this!
The vegan meal prep key is to strengthen your spice game (this is what you mean by building your plant-based culinary muscles).
As you begin and continue weekly meal prep, you'll see that you can take many recipe concepts and simply switch up an herb or spice or a simple ingredient and completely transform the flavor.
Here are some of your favorite ways to do just that:
BALANCED BASICS FLAVOR KICK
Chickpeas + couscous + Swiss chard South Asian spices, such as garam masala, cardamom, and cinnamon, offer a sweet heat.
White beans + polenta + arugula Toss with lemon juice and fresh sage. Sprinkle finely chopped cashews and walnuts over the top for a quick, whole-food, nondairy Parmesan.
Diced potatoes + parsnips + quinoa Balsamic vinegar and red pepper flakes add umami.
Bean chili + leafy greens Stir raw spinach into the hot chili before adding pickled jalapeños (more umami!) and a dollop of plain vegan yogurt.
Chickpea salad + avocado + pita Sprinkle on dulse (seaweed) flakes for a vegan version of a tuna salad sandwich.
Peppers stuffed with quinoa + black beans + corn Mix in cilantro, lime, and spiced roasted pumpkin seeds (pepitas).
Cauliflower steaks + roasted Brussels sprouts Finish with a dollop of chickpeas puréed with cumin and lemon juice.
Vegan Meal Prep Principles
Everyone is unique, and your weekly meal prep approach might be different from mine. And that's great because this is going to work best if you find the approach just right for you. How and how often you choose to meal prep is your choice. That said, you think you'll find that these principles will work for everyone.
SET REALISTIC GOALS
It's easy to think that from this day forward, you will meal prep every meal from now until the end of time. Maybe. Or maybe sometimes you will have to go with the flow and go with your schedule. Sit down with your calendar and look at your week. What meals would you like to quickly heat or grab and eat next week? Now decide which recipes you want to make. This is going to save you time, save you money, and help you avoid overprepping and wasting food.
EXPERIMENT WITH VEGAN STAPLES
New vegans often are overwhelmed by the variety of vegetables, grains, and bean choices. Consider this a (fun) challenge. As you plan for the week, pick a recipe that has a bean or grain you've never used before. You'll begin to discover your likes and dislikes, and you'll learn just how versatile these plant-powered foods really are. One day you can eat cooked beans as is, and the next day you can turn the leftovers into a bean dip. You can serve farro as a side with tofu and roasted vegetables for dinner and the next day reheat it with a little almond milk and maple syrup for a breakfast bowl or stir it into vegetable broth and a can of tomatoes for a quick soup for lunch.
Take a recipe or two, cook them in bulk (double or even triple, if you like), and freeze for later. A few months down the road, during a week you can't meal prep, pull a jar of grains and a bag of beans out of the freezer, thaw, then reheat and eat with a simple salad or steamed vegetable.
Batch-cooking basics:
1. Cook a kind of bean, grain, or vegetable.
2. Drain any excess liquid.
3. Spread out on a sheet pan to cool.
4. Using a permanent marker, note the food and date on the label of a quart-size freezer-safe bag. Consider investing in ecofriendly reusable food storage bags; in this case, use a dry-erase marker on the bag for storage.
5. Using a measuring cup, portion a 1- or 2-cup serving into the bag (I like to note the quantity on the label).
6. Gently press the air out and seal.
7. Lay the bags flat in the freezer.
To start, you can place all the bags on a sheet pan. Once frozen, remove from the pan and arrange in the freezer.
Make grains and beans in bulk each weekend. you can take those foods and turn them into a variety of meals. For example:
- Simple supper: Reheat black beans and brown rice and serve over a steamed or stir-fried vegetable.
- Wrap sandwich: Purée black beans, spread on a tortilla, sprinkle with raw vegetables, and roll it up.
- Easy soup: Heat vegetable broth with two handfuls of leafy greens, a cup of cooked black beans, and a cup of cooked brown rice.
- Taco bowl: Reheat brown rice and black beans with a can of fire-roasted tomatoes and serve with chopped onion and cilantro.
Tasty meals in minutes, all because you did some batch cooking!
UMAMI
New vegans and plant-based eaters, you may learn about some new ingredients: nutritional yeast and miso paste, for example. you want you to experiment and try (just a few) new things, particularly when it comes to ingredients you might not have used in your cooking before. you focus a good deal of your seasoning techniques and flavor profiles on umami, a concept in Japanese cooking often referred to as the "fifth flavor."
Certain foods and cooking techniques bring out this savory essence, adding a mysterious "wow" to a dish. Such foods include ripe tomatoes, mushrooms (dried and fresh), fermented foods (such as sauerkraut, miso, and soy sauce), wine, nutritional yeast, and more. Cooking techniques that can yield umami include caramelizing and roastin.
Go-To Ingredients For Vegan Meal Prep
Vegan ingredients are ideal for batch cooking and meal preps. While you'll see all kinds of beans, vegetables, and whole grains, you do try to use similar ingredients frequently to save you money and allow you to use the ingredients a variety of ways. Beans and grains are going to store well in the refrigerator (up to 5 days) and do equally well in the freezer. Some vegetables store better than others in the freezer.
While there's a wide variety to choose from in the plant kingdom, you do have some favorites that can take on a variety of flavors simply by adjusting the spices. Choose dried spices (affordable and often easy to purchase in bulk) over fresh most often, and
Go for sauces and vinegars that add a real flavor punch without breaking the bank. And as much as you love fresh lemon and lime juice and fresh-pressed garlic, go ahead and pick up shelf-stable bottled lemon juice and a big jar of minced garlic. you do. Both keep well in the refrigerator, and you'll save money and time. And keep a variety of vegetable broth (boxed liquid, concentrate, bouillon cubes, and powder) on hand. you always have vegetable, no-chicken, and no-beef broth varieties in the cupboard.
Here are your ingredient staples:
VEGETABLES
- Carrots
- Celery
- Collard greens
- Mushrooms
- Onions
- Romaine lettuce
- Russet potatoes
- Spinach
- Sweet potatoes
- Tomatoes
PROTEINS
- Beans (pinto, white, black, and chickpeas)
- Lentils
- Nondairy milk
- Nondairy yogurt
- Peanuts
- Quinoa
- Tempeh
- Tofu
WHOLE GRAINS
- Brown rice: Farro
- Oats
- Pasta
- Polenta
- Whole-wheat pitas
- Whole-wheat tortillas
FRUIT
- Bananas
- Berries
- Dried fruit
FATS (NUTS AND OILS)
- Almonds
- Cashews
- Nonstick cooking spray
- Olive oil
- Seeds
- Sesame oil
- Vegan butter
HERBS, SPICES, AND MORE
- Balsamic vinegar
- Basil, dried
- Chili powder
- Cinnamon, ground
- Cumin, ground
- Curry powder
- Lemon juice
- Minced garlic
- Oregano, dried
- Red pepper flakes
- Soy sauce or gluten-free tamari
- Vegetable broth
- Vegan Worcestershire sauce (I recommend Annie's, Edward & Sons, and Whole Foods' 365 brand)
WHAT NOT TO PREP
Most plant-based ingredients prep perfectly and freeze well, too. The exceptions include some leafy greens, roasted vegetables, and fruit, like avocado.
Manage your expectations with reheated roasted vegetables; though still tasty, the texture varies and they may fare better when mixed into a soup with leftover beans or even wrapped up in a tortilla with bean dip. Chances are good that any call for avocado is to use it as a dressing or sauce, and it will be combined with an acid, like vinegar or citrus juice, to aid in storing longer.
Don't freeze pasta or potato recipes, because neither will do well frozen. Special storage tips will be included in each recipe and prep.
The Art of Food Storage
You've built your plant-based pantry staples, planned your first prep or two, and grocery shopped, and this week's food is cooking. It's showtime! Just how are you going to store your beautiful bounty? Two words: airtight containers.
Air is the enemy when storing food. After the time and care you've taken to create meals for the week, the last thing you want is food that loses its color, flavor, and texture because it wasn't stored correctly. Here are your tips for storage success:
CONTAINERS
Some foods work in certain containers better than others.
Single- and multicompartment: Plant-based bowl meals (also known as "Buddha" or "hippie" bowls) and one-pot recipes are perfect for single-compartment glass or plastic containers. But some people have a real thing about their foods touching, and multicompartment containers usually have three spaces to store your beans, veggies, and grains separately. MealPrep sells reusable containers in packs of 15.
Stackable/nestable: If space is an issue, consider stackable containers. Stacking in the refrigerator makes it easy to see your preps and saves room. When not in use, they also take up less space in the cupboard. Prep Naturals makes stackable containers.
Plastic: A little old school, plastic bags can be pretty handy because you'll have more room in your freezer. Store cooked beans or grains in a bag, flatten the bags out, press the air out, and seal. The number of bulk-cooked foods you can freeze when the food is flat will surprise you. If you're trying to reduce plastic in your life—as so many of us are—consider investing in ecofriendly reusable food storage bags.
Glass: you adore glass jars. Use them to store dried beans and grains in the pantry, flour and seeds in the refrigerator, and homemade cubes of vegan butter in the freezer. And you also use them for meal prep. A wide-mouth pint jar is perfect for a cup of grains and a mix of beans of vegetables. If you haven't used it up by the end of the week, you just place the jar in the freezer. Quart jars are excellent for salads in a jar with so much room for the leafy greens! And even 4-ounce jars are excellent for nuts, snacks, or sauces. These containers are BPA-free.
BPA-free: Bisphenol A is a chemical once commonly used in plastic containers (and still used for more industrial-type storage). If you opt for plastic containers, look for the BPA-free symbol as you'll be using the containers frequently and food will be stored in them for up to 5 days (or even several months if frozen).
Leakproof: you tote your meal preps in a bag when you head to the office, and you do not want to find tomato sauce on your laptop! That's one reason you tend to use glass jars and containers with airtight lids. Keep this in mind when you're deciding which container to use for a prep. Something soupy or saucy needs a good lid! Prep Naturals makes a backpack that holds three prep containers in an insulated section and also has a computer sleeve.
Microwave-/dishwasher-/freezer-safe: This is a must! You're meal prepping to save time, so get the container that suits this need. Glass containers are perfect for the microwave (take off the lid if using a jar!), dishwasher, and freezer. When selecting a plastic storage container, be sure to read the label to ensure it can hold up to all three.
For any type of container, remember that each recipe will indicate the recommended storage time and location.
SMART LABELING
It's worth mentioning again: Whether storing batch-cooked food in the freezer or a weekly meal prep in the refrigerator, label the container with the contents and date.
THAWING AND REHEATING
The recipes and meal preps can be stored in the refrigerator and consumed in about 5 days. In most cases, simply microwaving the prep for 2 to 3 minutes or transferring to a saucepan and heating on medium-low on the stove for 8 to 10 minutes will do the trick.
Of course sometimes life gets in the way and you don't eat all of your preps. Or you may get ambitious and double a recipe. That's when you freeze. When you're ready to heat, you're going to need to thaw and then reheat. The best way to thaw is to simply transfer the prep from the freezer to the refrigerator overnight before heating. If you're in a hurry, a cold-water thaw is another option. Run cold water in a bowl and place the container inside. Add more cold water as needed. While thawing in the microwave is an option, you don't recommend it. It often reheats unevenly, cooking food at the sides and leaving it frozen in the middle.
VEGAN PRESSURE COOKING
Beans and whole grains—two foods that when cooked from dry can take some time—cook up quickly and beautifully in a pressure cooker. The Instant Pot is becoming a standard appliance in many homes, and its pressure-cooking function gets used the most. In addition to cooking food fast, you'll save money because buying dried beans and whole grains in bulk is considerably cheaper than in cans and boxes. If you decide to batch cook beans via pressure cooking, use 1½ cups cooked beans whenever a recipe calls for canned beans.
MASON JAR SALAD GUIDE
You already know you love glass jars for food and meal prep storage. But did you know that mason jars are also great for salads? It's all about how you layer the ingredients, because no one wants a soggy salad! Remember that wide-mouth jars are key (you need lots of room to pack in all the good stuff), and you prefer a quart jar for salads.
1. Begin with your dressing or nut sauce.
2. Add diced cucumbers, onion, scallions, or jicama to the dressing.
3. Next, add foods that will do well soaking up the dressing: tofu, beans, mushrooms, diced zucchini, and so on.
4. For a heartier meal, add a cooked grain; farro, quinoa, and barley are excellent in salads.
5. If using nuts or seeds, add them now.
6. And now it's time to stuff the jar with your raw leafy green of choice: lettuce, spinach, kale, arugula, or any combination of the four.
To eat, you like to simply turn the jar upside down over a large bowl or a plate.
Vegan Meal Prep 1: Grains
The basics of plant-based eating are the Fab Five: vegetables, fruit, legumes and beans, grains, and nuts and seeds. you also coach you through the recipes to help you prepare basic meal preps. Now we're bringing it all together so that when you have time to spend a couple of hours in the kitchen, the result will be a series of preps ready to roll for the week.
We're starting with a prep that many people crave as a new vegan: breakfast and snack ideas. The theme of this prep is grains—because they are such an important part of a plant-based diet. But remember as you plan your meals each day to make sure you're including foods from all of the Fab Five. And note that pancakes and pinwheels pack protein-powered legumes and veggies.
RECIPES
Pumpkin Steel-Cut Oats
Savory Pancakes
Veggie Hummus Pinwheels
Baked Granola
SHOPPING LIST
OILS AND ACIDS
- Lemon juice
- Nonstick cooking spray
- Olive oil
HERBS AND SPICES
- Garlic salt
- Onion powder
- Salt
PRODUCE
- Carrots (2)
- Leafy greens (arugula, spinach, or baby kale) (3 ounces)
- Mushrooms (3 ounces)
- Onion (1)
- Swiss chard leaves (3)
NUTS, SEEDS, DRIED FRUIT
- Cherries, dried
- Pumpkin seeds (pepitas)
- Sesame seeds
- Walnuts
GRAINS
- Rolled oats
- Steel-cut oats
- Tortillas (whole-grain, spinach, or gluten-free)
- Whole-wheat flour
CANNED, DRIED, AND PACKAGED GOODS
- Hummus (1 [8-ounce] package)
- Plant-based milk, unsweetened (1 [8-ounce] container)
- Pumpkin purée (1 [8-ounce] can)
- Tofu, soft (1 [14-ounce] package)
OTHER
- Baking soda
- Maple syrup
EQUIPMENT
- Baking sheet
- Blender or food processor
- Chef's knife
- Cutting board
- Large saucepan
- Measuring cups and spoons
- Mixing bowls
- Skillet or griddle pan
- Spatula
- Storage containers
Breakfast Snack
DAY
1.Pumpkin Steel-Cut Oats Veggie Hummus Pinwheels
DAY
2 Savory Pancakes Veggie Hummus Pinwheels
DAY
3 Pumpkin Steel-Cut Oats Veggie Hummus Pinwheels
DAY
4 Savory Pancakes Baked Granola
DAY
5 Pumpkin Steel-Cut Oats Baked Granola
STEP-BY-STEP PREP
1. Prepare the Baked Granola through step 3.
2. Once the granola is in the oven, prepare the Pumpkin Steel-Cut Oats through step 2.
3. While the granola and oats are cooking, make the Veggie Hummus Pinwheels in their entirety and place in 3 storage containers. Store in the refrigerator.
4. Prepare the Savory Pancakes through step 3.
5. Finish the Pumpkin Steel-Cut Oats (steps 3 and 4). Scoop ¾ cup of oatmeal into each of 4 single-serving containers or wide-mouth pint jars. Place 3 servings in the refrigerator and the fourth in the freezer.
6. Remove the granola from the oven and place 1 cup of granola into each of 2 containers (or transfer to 1 large airtight container) and store at room temperature. Store the remaining granola in a freezer bag in the freezer for up the three months.
7. Finish cooking the Savory Pancakes (step 4). Evenly divide the pancakes into four stacks. For the week, use 2 storage containers and place one stack in each; store in the refrigerator. For the other two stacks, layer a piece of parchment paper between each pancake, then store them in a large plastic freezer bag and place in the freezer.
Vegan Meal Prep 2: For Summertime
This meal prep is perfect during hot summer days or weeks when you want everything to come together fast—I'm talking 45-minutes-for-four-recipes fast, friends! There is no cooking involved. Can you believe it? We're using a variety of fruits and vegetables for the soup and salad, and we're using grains and nuts in the breakfast and snacks. So as you round out your well-balanced eating for the week, focus on adding your favorite plant-based proteins and lots of greens. And if you want to bulk up your chilled soup, notice the recipe tip where you walk you through a quick—no cooking required—tofu feta to serve in the soup. Note that you'll have extra servings of Spicy Fruit and Veggie Gazpacho and Minty
Fruit Salad; freezing suggestions are noted in the step-by-step prep.
RECIPES
Cinnamon and Spice Overnight Oats
Spicy
Fruit and Veggie Gazpacho
Cashew-Chocolate Truffles
Minty
Fruit Salad
SHOPPING LIST
OILS AND ACIDS
- Coconut oil
- Lemon juice
- Olive oil
- Unseasoned rice vinegar
HERBS AND SPICES
- Black peppercorns
- Cinnamon, ground
- Ginger, ground
- Salt
PRODUCE
- Bell pepper, red (1)
- Blueberries (1 pint)
- Cucumber (1)
- Dill, fresh (1 bunch)
- Mint, fresh (1 bunch)
- Onion, red (1)
- Pineapple (1)
- Raspberries (1 pint)
- Serrano chile (1)
- Strawberries (1 pint)
- Tomatoes, large (2)
- Watermelon, small (1)
NUTS, SEEDS, DRIED FRUIT
- Cashews
- Dates
- Pecans
- Pumpkin seeds (pepitas)
- Shredded coconut, unsweetened
GRAINS
- Old-fashioned rolled oats
CANNED, DRIED, AND PACKAGED GOODS
- Plant-based milk, unsweetened (1 [32-ounce] container plus 1 [8-ounce] container)
OTHER
- Cocoa powder
- Maple syrup
EQUIPMENT
- Baking sheet
- Blender or food processor
- Chef's knife
- Cutting board
- Measuring cups and spoons
- Mixing bowl
- Storage containers
Breakfast Lunch Snack
DAY 1 Cinnamon and Spice Overnight Oats Spicy
Fruit and Veggie Gazpacho Minty
Fruit Salad
DAY 2 Cinnamon and Spice Overnight Oats Spicy
Fruit and Veggie Gazpacho Minty
Fruit Salad
DAY 3 Cinnamon and Spice Overnight Oats Spicy
Fruit and Veggie Gazpacho Cashew-Chocolate Truffles
DAY 4 Cinnamon and Spice Overnight Oats Spicy
Fruit and Veggie Gazpacho Cashew-Chocolate Truffles
DAY 5 Cinnamon and Spice Overnight Oats Spicy
Fruit and Veggie Gazpacho Cashew-Chocolate Truffles
STEP-BY-STEP PREP
1. Prepare the Cinnamon and Spice Overnight Oats in its entirety, placing the prepared oats directly into 5 wide-mouth jars or storage containers. Place in the refrigerator.
2. Prepare the Minty
Fruit Salad in its entirety, and portion it into 2 storage containers and 2 plastic freezer bags. Store the meal prep containers in the refrigerator. Store the plastic bags in the freezer and use the frozen fruit in a future smoothie.
3. Make the Spicy
Fruit and Veggie Gazpacho in its entirety. Pour 2-cup servings into each of 5 storage containers and place in the refrigerator. Pour the remaining gazpacho into a sturdy, large plastic freezer bag. Label and freeze for up to 3 months.
4. Make the Cashew-Chocolate Truffles in its entirety, and measure out 3 or 4 truffles into each of 3 storage containers (or place all the truffles in a large container) and store in the refrigerator. Place the remaining truffles in a plastic freezer bag and store in the freezer.
Vegan Meal Prep 3: Leafy Greens
This verdant prep is all about showcasing leafy greens and how they add color and varying textures to plant-based staples. With two extra servings of Mediterranean Beans with Greens and three extra Italian Lentils, you'll basically have food for breakfast, lunch, and dinner this week (but I'll still provide freezing instructions in the step-by-step prep).
RECIPES
Tofu-Spinach Scramble
Mediterranean Beans with Greens
Italian Lentils
Kale Chips
SHOPPING LIST
OILS AND ACIDS
- Lemon juice
- Olive oil
HERBS AND SPICES
- Basil, dried
- Bay leaf
- Black peppercorns
- Chili powder
- Chipotle powder
- Cumin, ground
- Oregano, dried
- Rosemary, dried
- Thyme, dried
- Turmeric, ground
- Salt
- Smoked paprika
PRODUCE
- Apples, Granny Smith (3)
- Arugula (10 ounces)
- Carrots (2)
- Celery (3 stalks)
- Kale (1 bunch)
- Onion, yellow (1)
- Romaine lettuce (3 heads)
- Spinach (20 ounces)
CANNED, DRIED, AND PACKAGED GOODS
- Cannellini beans (2 [14.5-ounce] cans)
- Diced tomatoes (1 [28-ounce] can)
- French or brown lentils, dried (18 ounces)
- Green olives (1 [2.25-ounce] can)
- Minced garlic (1 [4.5-ounce] jar)
- Vegetable broth (1 [8-ounce] carton)
OTHER
- Nut butter (1 jar)
- Tofu, extra-firm (1 [14-ounce] package)
EQUIPMENT
- Baking sheet
- Chef's knife
- Cutting board
- Large pot
- Measuring cups and spoons
- Mixing bowl
- Saucepan
- Skillet
- Storage containers
Breakfast Lunch Snack
DAY 1 Tofu-Spinach Scramble Italian Lentils chopped salad Kale Chips
DAY 2 Tofu-Spinach Scramble Italian Lentils chopped salad Kale Chips
DAY 3 Tofu-Spinach Scramble Mediterranean Beans with Greens Granny Smith apple with nut butter
DAY 4 Tofu-Spinach Scramble Italian Lentils chopped salad Granny Smith apple with nut butter
DAY 5 Tofu-Spinach Scramble Mediterranean Beans with Greens Granny Smith apple with nut butter
STEP-BY-STEP PREP
1. Preheat the oven to 275ºF.
2. Prepare the Italian Lentils through step 2.
3. Prepare the Kale Chips through step 3.
4. Prepare the Tofu-Spinach Scramble through step 4.
5. Begin the Mediterranean Beans with Greens through step 1.
6. Return to the Tofu-Spinach Scramble for step 5.
7. Return to the Mediterranean Beans with Greens for step 2.
8. Remove the Kale Chips from the oven. Divide evenly between 2 wide-mouth glass jars or single-compartment containers and store at room temperature.
9. Drain the lentils and transfer to a bowl to cool at room temperature or in the refrigerator.
1..Transfer the Tofu-Spinach Scramble, evenly distributing among 5 single-compartment storage containers. Place in the refrigerator.
1..Finish the Mediterranean Beans with Greens by spooning the sautéed arugula into 4 airtight containers, then adding the beans over the arugula. Store 2 containers in the refrigerator and 2 servings in the freezer.
1..To make Italian Lentils chopped salad, shred or chop 3 heads of romaine lettuce. Spoon 1 cup of cooled (or cold) lentils into a wide-mouth quart jar. Top with ⅓ of the chopped lettuce. Repeat two more times and place the jars in the refrigerator. Transfer the remaining lentils to a large, sturdy plastic freezer bag and place in the freezer.
Vegan Meal Prep 4: Legumes
Did you know quinoa is an honorary legume? The lysine helps make this grain (seed, actually) a great source of protein. In this prep you'll have two extra servings of Mashed Potatoes and Kale with White Beans; consider forming those into two patties and baking or frying them as fun veggie burgers. There will also be two extra servings of the Quinoa and Kale Bowl. You can have them for dinner or freeze them.
RECIPES
Mashed Potatoes and Kale with White Beans
Quinoa and Kale Bowl
White Bean and Sun-dried Tomato Dip
Roasted Chickpeas
SHOPPING LIST
OILS AND ACIDS
- Lemon juice
- Olive oil
HERBS AND SPICES
- Black peppercorns
- Garlic powder
- Salt
- Smoked paprika
PRODUCE
- Baby carrots (1 [32-ounce] bag)
- Cucumber (1)
- Kale (12 ounces)
- Russet potatoes, large (2)
- Tomato (1)
- Zucchini (1)
GRAINS
- Quinoa
CANNED, DRIED, AND PACKAGED GOODS
- Cannellini beans (1 [14.5-ounce] can)
- Chickpeas (1 [14.5-ounce] can)
- Great northern or navy beans (1 [14.5-ounce] can)
- Minced garlic (1 [4.5-ounce] jar)
- Sun-dried tomatoes, oil-packed (1 [3-ounce] jar)
- Vegetable broth (1 [8-ounce] carton)
EQUIPMENT
- Baking sheet
- Chef's knife
- Colander
- Cutting board
- Food processor or blender
- Large pot
- Measuring cups and spoons
- Mixing bowl
- Potato masher or small handheld blender
- Saucepan
- Storage containers
Lunch Snack
DAY 1 Mashed Potatoes and Kale with White Beans Roasted Chickpeas
DAY 2 Quinoa and Kale Bowl Roasted Chickpeas
DAY 3 Mashed Potatoes and Kale with White Beans White Bean and Sun-dried Tomato Dip with raw veggies
DAY 4 Quinoa and Kale Bowl White Bean and Sun-dried Tomato Dip with raw veggies
DAY 5 Mashed Potatoes and Kale with White Beans White Bean and Sun-dried Tomato Dip with raw veggies
STEP-BY-STEP PREP
1. Preheat the oven to 425ºF.
2. Prepare the Mashed Potatoes and Kale with White Beans through step 1.
3. Prepare the Quinoa and Kale Bowl through step 1.
4. Prepare the Roasted Chickpeas through step 3.
5. Return to the Mashed Potatoes and Kale with White Beans for step 2.
6. Return to the Quinoa and Kale Bowl for step 2.
7. Check on the chickpeas 15 minutes into roasting.
8. Continue with step 3 of the Mashed Potatoes and Kale with White Beans. Divide into 4 servings. Distribute 2 servings into single-compartment containers and place in the refrigerator. If you want to freeze the remaining 2 servings, form them into patties and store them in a freezer bag in the freezer. These can be thawed and baked or fried as veggie patties in the future.
9. Turn the oven off to let the chickpeas cool as described in step 4 of Roasted Chickpeas. Use the remaining chickpeas as a crouton alternative on salads or as a garnish for soup.
1..Distribute the Quinoa and Kale Bowl mixture equally into 4 single-compartment containers. Place the containers in the refrigerator, or freeze 2 containers for later.
1..Prepare the White Bean and Sun-dried Tomato Dip entirely. Transfer ½ cup into each of 3 small airtight containers and store in the refrigerator.
1..Cut a zucchini into sticks and a cucumber into slices. Together with baby carrots, prepare 3 containers or plastic bags of raw vegetables for the dip and store in the refrigerator.
Vegan Meal Prep 5: East Asian Flavors
Flavor profiles, and learning how to use and adapt them, are a big part of mastering vegan cooking. Asian-inspired (East and South)flavors are filled with umami—the "fifth flavor" that brings out the meatiness and savoriness in all foods, including plants. In the Easy Kitchari recipe and on the shopping list, you'll see that you call for "chopped vegetables." you do this intentionally—but with some suggestions—because it's a great way to use up vegetables in the crisper. Check your refrigerator and produce bowls before buying more vegetables! Finally, in this meal prep we have lots of food, plenty for lunch and dinner all week long.
RECIPES
Sweet Tamari Tempeh with Roasted Vegetables
Easy Kitchari
Red Pepper Lentils
Tamari Almonds
SHOPPING LIST
OILS AND ACIDS
- Lemon juice
- Olive oil
HERBS AND SPICES
- Black peppercorns
- Chili powder
- Coriander, ground
- Cumin, ground
- Fennel seeds
- Ginger, ground
- Salt
- Turmeric, ground
PRODUCE
- Bell peppers, red (2)
- Brussels sprouts (1 pound) or cauliflower (1 head)
- Chopped vegetables (carrot, cauliflower, summer or winter squash, broccoli, potato) (2 pounds)
- Ginger, fresh (1 inch)
- Jalapeño pepper (1)
- Lemon (1)
- Onion, red (1)
- Onion, yellow (1)
- Tomato (1)
NUTS, SEEDS, DRIED FRUIT
- Almonds
- Dates
GRAINS
- Basmati rice: Sourdough or crusty bread loaf (1)
CANNED, DRIED, AND PACKAGED GOODS
- Diced tomatoes (1 [14.5-ounce] can)
- Minced garlic (1 [4.5-ounce] jar)
- Red lentils, dried (1 cup)
- Yellow mung beans or split peas, dried (½ cup)
OTHER
- Nutritional yeast
- Tamari or soy sauce
- Tempeh (1 [16-ounce] package)
EQUIPMENT
- Baking sheets (2)
- Blender or food processor
- Chef's knife
- Colander
- Cutting board
- Large pots (2)
- Measuring cups and spoons
- Storage containers
Lunch Dinner Snack
DAY 1 Easy Kitchari Sweet Tamari Tempeh with Roasted Vegetables Tamari Almonds
DAY 2 Sweet Tamari Tempeh with Roasted Vegetables Red Pepper Lentils with crusty bread Tamari Almonds
DAY 3 Easy Kitchari Red Pepper Lentils with crusty bread Tamari Almonds
DAY 4 Red Pepper Lentils with crusty bread Sweet Tamari Tempeh with Roasted Vegetables Tamari Almonds
DAY 5 Sweet Tamari Tempeh with Roasted Vegetables Red Pepper Lentils with crusty bread Tamari Almonds
STEP-BY-STEP PREP
Before you begin, note that you recommend marinating the tempeh for the Sweet Tamari Tempeh with Roasted Vegetables for at least an hour, or even overnight. Consider getting some of your ingredients together the evening before prep day so you can get the most out of the marinade and a head start to cooking.
1. Preheat the oven to 400ºF.
2. Begin the Easy Kitchari through step 1.
3. Prepare the Sweet Tamari Tempeh with Roasted Vegetables through step 3.
4. Prepare the Tamari Almonds through step 2.
5. Return to the Easy Kitchari for steps 2 through 5.
6. Remove the almonds from the oven to cool.
7. Return to the Sweet Tamari Tempeh with Roasted Vegetables after 25 minutes for step 4.
8. Prepare the Red Pepper Lentils through step 1.
9. Transfer the Easy Kitchari into 5 single-serving containers and place 2 servings in the refrigerator and 3 servings in the freezer.
1..Add the lemon juice to finish the Red Pepper Lentils, transfer to 4 single-serving containers, and place in the refrigerator.
1..Transfer the Sweet Tamari Tempeh with Roasted Vegetables to 4 single-serving containers and place in the refrigerator.
1..Finish step 3 for the Tamari Almonds.
To store, transfer 3 servings to a large plastic bag and freeze. Divide the other half into 5 servings and store in airtight containers or plastic storage bags at room temperature.
Vegan Meal Prep 6: Mexican Food
In these recipes, you'll find cumin, chili powder, and paprika—all ingredients that bring a spicy, umami element. Again, to get you used to how to cook vegan on the regular, you want you to see how versatile beans are and how you can use a flavor profile that never tires. While this prep calls for only two baked potatoes, make three or more and use them in any of the lunches and dinners this week if you're looking for a bigger meal. So as you look at the number of recipes, don't fear! They are very easy. You've got this!
Note: You'll use a spiced version of Cashew Cream both for the Red Bean and Corn Salad and for your snacks. Prepper's choice: tortilla chips, raw veggies, or both? You decide!
RECIPES
Red Bean and Corn Salad
Basic Baked Potatoes
Peppered Pinto Beans
Spanish Rice
Cashew Cream
Taco Pita Pizzas
SHOPPING LIST
OILS AND ACIDS
- Lemon juice
- Olive oil
- Unseasoned rice vinegar or apple cider vinegar
HERBS AND SPICES
- Black peppercorns
- Chili powder
- Cumin, ground
- Paprika
- Salt
PRODUCE
- Bell pepper, red (1)
- Jalapeños (2)
- Mushrooms (4 ounces)
- Onion (1)
- Romaine lettuce (3 heads)
- Russet potatoes (2)
- Tomato (1)
- Vegetables for snacking (baby carrots, celery, cucumber, radishes) (8 ounces to 1 pound)
NUTS, SEEDS, DRIED FRUIT
- Cashews, raw
GRAINS
- Sandwich-size pitas or Sandwich Thins (4)
- Short-grain brown rice: Tortilla chips (1 [3-ounce] bag)
CANNED, DRIED, AND PACKAGED GOODS
- Kidney beans (2 [14.5-ounce] cans)
- Minced garlic (1 [4.5-ounce] jar)
- Pinto beans (2 [14.5-ounce] cans)
- Pizza sauce (1 [8-ounce] can)
- Refried beans (1 [14.5-ounce] can)
- Tomato paste (1 [6-ounce] can)
- Vegetable broth (1 [32-ounce] carton)
OTHER
- Frozen corn (1 [16-ounce] bag)
EQUIPMENT
- Baking sheet
- Blender or food processor
- Chef's knife
- Cutting board
- Large pot
- Measuring cups and spoons
- Saucepan
- Storage containers
Lunch Dinner Snack
DAY 1 Peppered Pinto Beans and Spanish Rice Red Bean and Corn Salad Taco Pita Pizza
DAY 2 Red Bean and Corn Salad Peppered Pinto Beans and Basic Baked Potato Taco Pita Pizza
DAY 3 Peppered Pinto Beans and Spanish Rice Red Bean and Corn Salad Cashew Cream and chips or vegetables
DAY 4 Peppered Pinto Beans and Spanish Rice Red Bean and Corn Salad Cashew Cream and chips or vegetables
DAY 5 Basic Baked Potato (with your favorite toppings, like vegan butter, vegan sour cream, and chives) Peppered Pinto Beans and Spanish Rice Cashew Cream and chips or vegetables
STEP-BY-STEP PREP
Before you begin, note that the cashews should be soaked for 1 hour.
1. Preheat the oven to 400ºF.
2. Begin preparing the Spanish Rice through step 1.
3. Prepare the Basic Baked Potatoes through step 2.
4. Begin the Peppered Pinto Beans through step 1.
5. Prepare the Red Bean and Corn Salad in its entirety and refrigerate the jars.
6. Remove the Spanish Rice from the stove top after 45 minutes.
7. Prepare the Taco Pita Pizzas through step 3.
8. Remove the pinto beans from the stove. Into each of 2 storage containers, spoon ⅓ cup of beans. Refrigerate one and freeze the other.
9. Remove the potatoes from the oven when cooked through.
1..Prepare the Cashew Cream through step 2. Transfer to a glass jar and store in the refrigerator.
1..If using raw vegetables for your snack, wash, chop or slice, and place them in 3 storage containers or plastic snack bags.
1..Fluff the Spanish Rice and spoon 1 cup into each of 4 storage containers along with ⅓ cup of pinto beans. Place the containers in the refrigerator.
1..Remove the pita pizzas from the oven and cool completely before storing in individual storage containers for each pizza, or stack, with parchment paper between each pizza, in a large plastic bag. Refrigerate 2 pizzas and freeze the other 2 servings for later.
1..Store the potatoes in a large plastic bag or airtight storage container in the refrigerator.
Vegan Meal Prep 7: Food Bowls
Have you heard of "Buddha" or "hippie" bowls? It's a play on the stereotype that hippies eat beans, greens, and grains. Well, first of all, sounds good to me. But, more importantly, everyone is eating one-stop bowl-style meals these days (think Chipotle) because it's an easy way to repurpose leftovers and meet all your nutrient goals for the day. The bowls in this prep feature legumes, grains, veggies (lots of 'em), and fruit, all to demonstrate that it's really quite simple to serve yourself—and your family—balanced meals easily.
RECIPES
Green Pea Risotto
Warm Vegetable "Salad"
Cucumber and Onion Quinoa Salad
Chickpea and Artichoke
Curry
Parm-y Kale Pesto
Minty
Fruit Salad
SHOPPING LIST
OILS AND ACIDS
- Lemon juice
- Olive oil
- White wine vinegar
HERBS AND SPICES
- Black peppercorns
- Coriander, ground
- Cumin, ground
- Curry powder
- Dill, dried
- Salt
PRODUCE
- Blueberries, fresh (½ pint)
- Carrots (1½ pounds)
- Celery (1 stalk)
- Cucumber, large (1)
- Dill, fresh (1 bunch)
- Kale (5 ounces)
- Lettuce (romaine, iceberg, or green or red leaf) (1 pound)
- Lime (1)
- Mint, fresh (1 bunch)
- Onion, any type, small (1)
- Onion, sweet, large (1)
- Pineapple (1)
- Raspberries (1 pint)
- Red potatoes (4)
- Strawberries (1 pint)
NUTS, SEEDS, DRIED FRUIT
- Walnuts
GRAINS
- Arborio rice: Quinoa
CANNED, DRIED, AND PACKAGED GOODS
- Artichokes (1 [14.5-ounce] can)
- Chickpeas (1 [14.5-ounce] can)
- Coconut milk (1 [5.4-ounce] can)
- Hummus (1 [8-ounce] package)
- Minced garlic (1 [4.5-ounce] jar)
- Vegetable broth or not-chicken broth (1 [16-ounce] can)
OTHER
- Frozen peas (1 [16-ounce] bag)
- Maple syrup
- Nutritional yeast
- Vegan butter (1 [8-ounce] container)
- Vegan sugar
EQUIPMENT
- Chef's knife
- Cutting board
- Food processor
- Large pot
- Large skillets (2)
- Measuring cups and spoons
- Medium pot or saucepan
- Storage containers
Lunch Dinner Snack
DAY 1 Chickpea and Artichoke
Curry Warm Vegetable "Salad" with Parm-y Kale Pesto Minty
Fruit Salad
DAY 2 Cucumber and Onion Quinoa Salad Green Pea Risotto Minty
Fruit Salad
DAY 3 Warm Vegetable "Salad" with Parm-y Kale Pesto Chickpea and Artichoke
Curry Minty
Fruit Salad
DAY 4 Green Pea Risotto Warm Vegetable "Salad" with Parm-y Kale Pesto Minty
Fruit Salad
DAY 5 Warm Vegetable "Salad" with Parmy-Kale Pesto Cucumber and Onion Quinoa Salad Hummus with carrot and celery sticks
STEP-BY-STEP PREP
1. Begin the Green Pea Risotto through step 1.
2. Prepare the Warm Vegetable "Salad" through step 1.
3. Begin the Cucumber and Onion Quinoa Salad through step 1.
4. Add the carrots to the boiling potatoes for the vegetable salad.
5. Prepare the Chickpea and Artichoke Curry through step 2.
6. Return to the Green Pea Risotto for step 2. Into each of 2 single-serving containers, scoop 1½ cups. Store the remainder in the refrigerator or freezer in airtight containers or bags.
7. Return to the Cucumber and Onion Quinoa Salad for steps 2 through 4. Set aside to cool.
8. Transfer the Chickpea and Artichoke Curry to 4 storage containers. Let cool and refrigerate 2 servings; freeze 2 servings.
9. Prepare the Parm-y Kale Pesto completely.
1..Assemble the Warm Vegetable "Salad" in 4 containers by evenly distributing the vegetables. Then scoop ¼ cup of Parm-y Kale Pesto over the vegetables in each container. Place the containers in the refrigerator.
1..Assemble the Cucumber and Onion Quinoa Salad in 4 wide-mouth quart jars as in step 5 of the recipe. Cover and refrigerate.
1..Assemble the Minty
Fruit Salad and refrigerate.
Cowboy Caviar Salad
Vegan Meal Prep 8: Healthy, Plant-Based Versions Of Foods We Like
We're starting with a barley bowl for breakfast. We all know about oats, but there are so many breakfast grains to choose from. Polenta is inherently nonvegan, but with a few creative twists, you'll get a creamy meal without the cream, and the same goes for mac 'n' cheese (who needs cheese?). Caesar-Style Dressing is a great stand-in for ranch dip when snacking on veggies, and you can easily add a side salad to either the polenta or mac 'n' cheese and use it as a dressing.
RECIPES
Barley Breakfast Bowl
Cheesy Mushroom Polenta
Cowboy Caviar Salad
Healthy Mac 'n' Cheese
Caesar-Style Dressing
SHOPPING LIST
OILS AND ACIDS
- Lemon juice
- Olive oil
- Red wine vinegar
- Unseasoned rice vinegar, apple cider vinegar, or white wine vinegar
HERBS AND SPICES
- Black peppercorns
- Cumin, ground
- Oregano, dried
- Salt
- Turmeric, ground
PRODUCE
- Avocado (2)
- Bell pepper, green (1)
- Bell pepper, red (1)
- Leafy greens (kale, spinach, arugula, or romaine) (20 ounces)
- Mushrooms, any type (6 ounces)
- Red onion (1)
- Tomato, large (1)
NUTS, SEEDS, DRIED FRUIT
- Dried cranberries
- Slivered almonds
GRAINS
- Cornmeal
- Pearl barley
- Vegan elbow macaroni
CANNED, DRIED, AND PACKAGED GOODS
- Black beans (1 [14.5-ounce] can)
- Black-eyed peas (1 [14.5-ounce] can)
- Minced garlic (1 [4.5-ounce] jar)
- Vanilla plant-based milk, sweetened (1 [32-ounce] carton)
- Vegetable broth (1 [32-ounce] carton)
- Yellow corn (1 [14.5-ounce] can)
OTHER
- Dijon mustard
- Nutritional yeast
- Vegan butter (1 [8-ounce] container)
- Vegan mayonnaise
- Vegan Worcestershire sauce
EQUIPMENT
- Blender or food processor
- Chef's knife
- Cutting board
- Large pot
- Large saucepans (2)
- Measuring cups and spoons
- Mixing bowl
- Storage containers
Breakfast Lunch Dinner Snack
DAY
1.Barley Breakfast Bowl Cheesy Mushroom Polenta Cowboy Caviar Salad Raw vegetables with Caesar-Style Dressing
DAY
2 Barley Breakfast Bowl Healthy Mac 'n' Cheese Cheesy Mushroom Polenta Raw vegetables with Caesar-Style Dressing
DAY
3 Barley Breakfast Bowl Cowboy Caviar Salad Healthy Mac 'n' Cheese Raw vegetables with Caesar-Style Dressing
DAY
4 Barley Breakfast Bowl Cowboy Caviar Salad Cheesy Mushroom Polenta Raw vegetables with Caesar-Style Dressing
DAY
5 Barley Breakfast Bowl Healthy Mac 'n' Cheese Cowboy Caviar Salad Raw vegetables with Caesar-Style Dressing
STEP-BY-STEP PREP
1. Prepare the Barley Breakfast Bowl through step 1.
2. Prepare the Cheesy Mushroom Polenta through step 1.
3. Prepare the Healthy Mac 'n' Cheese through step 1.
4. Prepare the Cowboy Caviar Salad through step 2.
5. Return to the Cheesy Mushroom Polenta to complete steps 2 and 3. Evenly divide the polenta among 6 single-serving storage containers. Place 3 servings in the refrigerator to use throughout the week and freeze 3 servings.
6. Return to the Healthy Mac 'n' Cheese for step 2. Transfer, evenly divided, into 4 storage containers. Refrigerate 3 servings and freeze 1 serving.
7. Return to the barley to assemble: Divide among 6 jars or single-serving storage containers. Add ¼ cup of dried cranberries to each. Pour ½ cup of plant-based milk into each. Add 1 teaspoon of slivered almonds to each. Refrigerate 5 jars and freeze 1 jar for later.
8. Assemble the Cowboy Caviar Salad: Spoon about 2 tablespoons of the dressing into each of 4 jars. Add about 1¼ cups of "caviar" into each jar, followed by 2 cups of leafy greens. Store in the refrigerator.
9. Prepare the Caesar-Style Dressing and transfer to a mason jar or airtight container. Store in the refrigerator.
1..Wash and slice snacking vegetables, and store in 5 plastic bags or containers in the refrigerator.
BREAKFASTS
Pumpkin Steel-Cut Oats
Savory Oatmeal Porridge
Cinnamon and Spice Overnight Oats
Barley Breakfast Bowl
Sweet Potato and Black Bean Hash
Great Green Smoothie
Smoothie Breakfast Bowl
Tortilla Breakfast Casserole
Tofu-Spinach Scramble
Savory Pancakes
Prep One