Looking for easy vegan meal prep tips? I’m an expert at weekly food prepping! Here’s my favorite easy vegan meal preparation tips.
- How I track my meals, water intake, and leftovers each week
- Ready to track your meals? Learn more about my Daily Meal Tracker printable.
Easy vegan meal prep tips
Plan out your week ahead of time before shopping
First, think about what you want to eat throughout the week. Do you want pasta or rice throughout the week? Do you want a themed week, like “Italian Week” or “Thai Week”? Do you have a busy week and need a lot of fuel? Do you want to lose weight and have a week filled with light, clean and healthy meals? These are all things to consider before you shop.
Plant-based meal prep nutrition
Next, decide which grains, vegetables, fruits and legumes you want to have throughout the week based on your desires and what’s in season at the farmer’s market or produce stand.
Create your menu based on getting enough of the macro nutrients you need, such as protein, fat and carbohydrates, as well as enough calories.
Learn more about plant-based nutrition by visiting the Physicians Committee for Responsible Medicine at PCRM.org.
Make sure you are getting enough of each macronutrient
According to the Physicians Committee for Responsible Medicines, the below are their daily serving recommendations:
Whole Grains
5 or more servings of whole grains such as wheat, oats, farro, barley, wild black rice, brown rice, buckwheat, and similar grains.
About 1/2 cup cooked is one serving. One standard slice of bread is a serving.
Fresh Vegetables
3 or more servings of Vegetables including broccoli, corn, cauliflower, bok choy, kale, spinach, carrots, cabbage, and similar vegetables.
About 1 cup raw or 1/2 cup cooked vegetables is one serving.
Fruits
3 or more servings per day of Fruits including bananas, apples, oranges, grapefruit, kiwi, nectarines, peaches, plums, grapes, dried fruit, fresh fruit juice, and similar. One serving equals one medium sized piece of fruit.
Beans, Lentils and Legumes
3 or more servings of Beans, Legumes and Lentils such as garbanzo beans (chickpeas), Black Beans, pinto beans, red lentils, green and yellow split peas, black eyed peas, kidney beans, green lentils, French lentils and similar. About 1/2 cup cooked is equal to one serving.
Nuts and Seeds
Consume sparingly, such as hemp seeds, chia seeds, almonds, walnuts, hazelnuts, coconut, sesame seeds and similar, sprinkled on a salad, sprinkled on your cereal, or added in a smoothie.
Have any other tips? I’d love to hear from you in the comments below!
Further reading:
- How I track my meals, water intake, and leftovers each week
- Food rationing tips from WWII: Health-For-Victory Meal Planning Guide
- Coronavirus self quarantine meal prep tips
- Here’s 8 tips for oil-free cooking
- Most popular vegan cookbooks in 2020
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