My number one key to success to stick to a healthy eating plan? Prepare as much in advance as possible before the frenetic week begins. Ours RE: Plant-based SET Challenge focus on five days of healthy, homemade meals that will please, delight, and Are you feeling the most energetic? To help you experience this plan to the fullest, I’m sharing seven meal prep tasks I tackle on Sunday that will help keep the week stress-free. We’re talking dinner prep 30 minutes or less every evening, and lunch prep is almost non-existent. I hope you are as excited as we are five days of eating plants that will together strengthen our health. Now, continue my plant-based meal prep ideas for success!
Know your why.
Before hitting the grocery store, it’s important to know our motivations – why focus on plant-based meals? Well, research shows that a plant-based diet Rich in fiber, vitamins and minerals that help lower blood pressure and LDL (bad) cholesterol, lower your risk of diabetes, help maintain a healthy weight, and reduce your risk of heart disease. And then there are the environmental benefits – UN experts say switching to a plant-based diet could help fight climate change.
When I changed my diet towards incorporating more plant-based meals, I noticed an increase in energy and better digestionand I want to keep that momentum going into 2022 — for me, meal prep is key. But before you see meal prep as just another thing on your to-do list, hear me out – it’s not about pre-cooking meals. Meal preparation is exactly that — prep a few delicious ingredients, preserve them for optimal freshness, then assemble them into a delicious meal with maximum flavor and nutrition to help You are full of energy all day.
Make it a ritual.
If I’m going to commit to something over the weekend, I have to make it fun. For me, that means turning on some music (or a favorite podcast), pour a glass of kombucha, and into my zone. The cutting, washing, and prepping rituals are a therapeutic way to start my week, plus a certain peace of mind that comes from knowing we’ve got plenty of nutritious meals ready for the week. before.
Make your recipes double duty
I created Plant-based RE: SET to make the most of your time in the kitchen. This means that virtually all of the ingredients on your shopping list are used in multiple recipes, and with some of these ingredients, you can prepare them once and use them twice. Roast sweet potatoes? It’s just easy to roast two. Why not make salad dressings and dressings to add flavor to many meals? And if I’m doing a pot of chili for dinner, you can bet I’ll make enough for lunch left over during the workday, too.
Here are the exact plant-based meal prep ideas I used to prepare this plan:
Bake muffins
Let’s face it: baking is a weekend activity. And the beauty of these muffins that they are moist enough to keep fresh in an airtight container for several days. They will form the basis for several breakfasts and a snack throughout the week. If you don’t eat them all, they can keep well in the freezer for up to a month. This is how I freeze my muffins to keep them fresh. Grab the spinach muffin recipe and start baking.
Making chili
Here’s a pro move if you want extra prep for next week: go ahead and do it your pot of sweet potatoes and chili peppers so it’s ready to go on Monday night. The flavors of the chili will blend and deepen in the fridge overnight, and I swear there’s nothing better than getting work done and realizing that dinner’s done. Chili peppers only take about 45 minutes from start to finish, so you can easily bring them to a boil on the stovetop while doing your other meal prep tasks. Get the chili recipe here!
Make crispy chickpeas
Crispy roasted chickpeas are one of my favorite plant-based snacks and they are infinitely customizable with different spices and flavors. To make them, drain a can of chickpeas, let them dry completely, then season with olive oil and sea salt. Spread them out on a baking sheet and bake at 400 degrees F for 30 to 40 minutes, until they’re super crispy. Then, coat with paprika, garlic salt, or whatever seasoning you like. Store them in a jar at room temperature for up to a week.
Walnut toast
So simple, yet so important: toasted walnuts have 10 times more flavor than raw walnuts, and I love the warm nutty flavor they add to any dish. All you have to do is spread your raw walnuts on a parchment-lined baking tray and bake at 400 degrees F for 7 to 10 minutes. You’ll know they’re done when you start to smell the burning smell coming from the oven. (you can do this step while the chickpeas are baking!)
Marinated lentils
Cook lentils according to package directions, then toss them in a container and toss with 1 tablespoon olive oil, 1/2 tablespoon apple cider vinegar, 1/2 tablespoon lemon juice, and a pinch of salt and pepper. (optional, can also add 1 crushed garlic clove or 1/2 shallot.) Store lentils in the refrigerator until ready to make your lentil salad.
Make pesto
I always love to have some homemade sauce in my fridge to dip into pasta, toast, or even eggs. This kale pesto is a delicious twist on a classic, and it’s packed with nutrient-dense greens. You’ll be using it in two ways this week: on avocado toast and in oil-shore. Though you may find yourself storming everything. I like to store mine in a jar in the refrigerator for up to a week. Get the kale pesto recipe here!
Wear clothes
Of course, you can have a ready-made garment in the fridge, but the homemade version will always taste better. This slightly sweet, very ginger sauce is a crowd-pleaser, and you’ll likely want it in your fridge at all times.
To make the citrus-ginger sauce, simply put all these ingredients in a blender and blend into a paste:
- ¼ cup olive oil
- Juice and orange peel
- 1 tablespoon soy sauce or tamari
- 1 teaspoon grated ginger
- 1 teaspoon honey
- 1 clove of garlic
- 1 tablespoon rice vinegar
- A little salt
