Beginner's Guide to Vegan Meal Prep: Complete guide to oil-free plant based home cooking — Beginner’s Guide to Vegan Meal Prep: Complete guide to oil-free plant based home cooking

Welcome to EasyVeganMealPrep.com! This is a site where I share all of my budget friendly plant-based recipes, cooking tips, tools I love, recipe binder printables and meal plans. On this page you’ll find my “Beginner’s Guide to Vegan Meal Prep.” It contains information for new readers and beginners at vegan meal prep.

Are you ready to plan vegan meals? Stick to your monthly food budget? Eliminate processed foods and unhealthy ingredients from your diet?

You’re in the right place.

Let’s get started…

What is vegan meal prep?

Meal prepping is essentially planning your meals ahead of time and preparing some or all of the ingredients to save you time and hassle throughout your week. It can also help you stay on a healthy, plant-based diet. You can meal prep breakfasts, lunches, snacks, dinners and desserts. Additionally, holiday meals, picnics, and emergency meals can all be planned for ahead of time and prepped for easy cooking the day of serving.

A vegan diet is a diet that does not include meat, eggs, fish or dairy, and focuses on food that is made from plants. There are two types of vegan diets:

A junk food vegan diet that includes any food that is not made from plants.
A whole food, plant-based diet that focuses on minimally processed foods and no added oils, as well as getting an adequate intake of legumes, whole grains, fruits, vegetables, nuts and seeds.

On this website we only focus on a whole food, plant-based diet.

Beginner’s Guide to Vegan Meal Prep

I launched Easy Vegan Meal Prep™ in 2018 as a place to finally share all of the vegan recipes I’ve developed throughout my 20 year professional culinary career. I wanted to teach students how to easily meal prep their food to save time and cost, just as I did in a professional kitchen. Over the last few years I’ve developed a system of meal prepping that is easy for any beginner cook to use.

I’m also a mom and a wife so everything I share on this site is focused on making your meal prep routine simple, easy and affordable to feed your whole family.

Here’s nine things you need to know to get started:

I share recipes that are oil-free, whole food and plant-based
I follow the Daily Dozen meal plan and share with you my tips
I use my Daily Meal Tracker printable to keep track of my nutrition intake, meals, leftovers and water
I share lots of oil-free vegan cooking tips
You can use this website to help you on your oil-free vegan cooking journey
I share my favorite meal prep equipment
I share oil-free vegan cooking recipes and meal plans
I share farmer’s market tips
You can browse all of the recipes on this site by category

Getting started with vegan meal prep

Here’s detail about getting started with your vegan meal prep routine, including links to relevant posts, information and products:

Whole food, plant-based diet

I follow the dietary recommendations of the Physicians Committee for Responsible Medicine which is a non profit organization founded in 1985 by Dr. Neal Barnard. The organization consists of over 12,000 physicians who all promote a low-fat, whole food, plant-based diet for diet related illness prevention and survival. I’m a former cooking instructor for their Cancer Project program.

Why I’m vegan and eat a plant-based diet

Daily Dozen Diet Plan

Follow the Daily Dozen with me - a low-fat, whole plant based meal plan — Follow the Daily Dozen with me – a low-fat, whole plant based meal plan

I also follow the “Daily Dozen” diet meal plan created by Dr. Michael Greger. This meal plan was created around an evidence-based low-fat, whole food, plant-based diet. You can find Dr. Greger’s books at Walmart.com:

“How Not to Die“
“How Not to Diet“

Here’s a printable daily checklist for your recipe binder:

Daily intake checklist: Here’s what to eat every day

Daily Meal Tracker

I’ve created a printable Daily Meal Tracker PDF for people who want to track their meals by hand using the Daily Dozen nutrition recommendations. The PDF also allows you to plan and track your meals, leftovers and water intake. Print several copies and store your meal plan tracker in your recipe binder.

[Printable] Daily Meal Tracker – track your daily intake and plan your meals with this tool!

Recipe binders are back in style

I have always loved keeping a recipe binder. I know with the internet many people are preferring to look recipes up online which is why I post my recipes to this blog. I know people, like me, also still love paper printed recipes.

I think it makes it easy to cook when I can just flip to a section in my recipe binder and find my favorite recipes. This is why I make all of the recipes published on this website “printer-friendly“. I suggest you print your favorite recipes and keep them in your own recipe binder. This is also where I keep my meal plans and Daily Meal Trackers.

Nutrition facts on recipes

I use a special software on this website to generate nutrition facts for all of the recipes I share. This makes it easy for you to have an idea of what nutrition you are getting from each recipe. I also tag each recipe with the Daily Dozen category that it belongs to for your easy reference.

Oil-free cooking

A lot-fat, whole food, plant-based diet is recommended for overall health and weight loss. If your goal is to prevent common diet related diseases, lose weight, or maintain a healthy weight, it is recommended to eliminate added oils from our diets. This doesn’t mean eliminating fat, it means eliminating that bottle of oil in your pantry and enjoying whole food sources, such as nuts and seeds. On this site I go into detail about how to cook without oils. Here’s a few links to get you started:

Vegan weight loss diet

A low-fat, whole food, plant-based diet is recognized as a “permanent weight loss diet” by PCRM. By eliminating processed foods and unhealthy ingredients it is possible to prevent and reverse many diet related illnesses, as well as lose weight and keep it off.

Vegan weight loss 101: Complete guide to losing weight on a plant-based diet

Meal prep equipment

I also share posts on this blog about meal prep equipment that I use and love. I am very specific about the equipment I will invest in, and I believe in investing in quality equipment. I recommend both brand new equipment as well as refurbished and second hand equipment. The brands I use and love include:

Kitchenaid
Wusthof
Vitamix
Cuisinart
Pyrex
Ball Jars

View my Meal Prep Equipment: Complete guide to stocking your prep kitchen

Ready to stock your kitchen? View my meal prep equipment shopping list at Walmart.com.

Whole food, plant-based, oil-free recipes

On this site I only share only oil-free, plant-based recipes using whole grains. I love shopping at a variety of grocery stores, including:

Browse oil-free vegan recipes by category:

Send me your vegan meal prep questions

I love hearing from my readers. The best place to reach out to me with your questions is at the bottom of a post in the comments section. This helps other readers also learn from your question. Another place to connect with me is on these social media channels:

You can also email me at [email protected].

I’m looking forward to hearing from you!

Sincerely

Chef Veronica Dailey

Founder, Easy Vegan Meal Prep™

Share this page on Pinterest and Flipboard, it helps other people find this useful information:

Beginner’s Guide to Vegan Meal Prep

Are you ready to plan vegan meals? Stick to your monthly food budget? Eliminate processed foods and unhealthy ingredients from your diet?

You’re in the right place.

What is vegan meal prep?

Beginner’s Guide to Vegan Meal Prep