Tip of the Week

Give yourself a day to get groceries and meal prep at least once a week. Containers with lids are your friend! If you have a food processor - dig it out. It's a lifesaver.

Meal Prep Insight

Breakfast - Overnight Hot Oatmeal Power Bowl (makes 1 large bowl per day)

  • 7 Bananas

  • 14 Tbsp Chia Seeds

  • 2.5 cups of Gluten Free Rolled Oats

  • 2 tsps of Cinnamon

  • 4.5 cups of Non-Dairy Milk

  • 4 tsp Pure Vanilla Extract

  • Fine Sea Salt

  • 7 tbsp Sliced Raw Almonds

  • 7 tsps Shredded Unsweetened Coconut

  • 7 tsps Raisons

Lunch - Protein Power Quinoa Salad (makes 1.5 cups of salad per day)

  • 1 ¾ cups uncooked Rainbow Quinoa

  • 2 cans Chickpeas

  • 5 ¼ cups packed Kale finely chopped

  • 5 medium to large Carrots (shredded)

  • 1 cup chopped Green Onions

  • ½ cup finely chopped Parsley

  • ½ cup oil packed Sun Dried Tomatoes - chopped finely (optional)

  • ½ cup Red Wine Vinegar

  • 3.5 tsps Dijon Mustard

  • 2 large cloves Garlic, minced

  • ½ cup Extra Virgin Olive Oil

  • ½ tsp fine Sea Salt

  • Freshly Ground Black Pepper

  • 2 tsp pure Maple Syrup

  • 1 medium lemon (for zest)

  • 2 tbsps Hemp Hearts

  • ¾ cup Pumpkin Seeds

Dinner

  • Veggie Burgers - makes 11 burgers

    • 1 ¼ lbs sweet potato (peel & cube)

    • 1.5 tbsp extra virgin olive oil

    • ½ tsp fine sea salt

    • ½ cup hulled sunflower seeds

    • ⅔ cup onion (finely chop)

    • 7 cloves of garlic (minced)

    • 2 cans black beans

    • 3 tbsp of 9-spice mix

      • 1 tbsp sweet paprika

      • 1 tbsp garlic powder

      • 1 tbsp onion powder

      • 2 tsps fine sea salt

      • 1.5 tsp freshly ground black pepper

      • 1.5 tsp dried oregano

      • ¾ tsp ground turmeric

      • ¾ tsp dried thyme

      • ¾ tsp smoked paprika

    • ¼ cup fresh parsley

    • ½ bbq sauce (clean - health food)

    • 1 cup bread crumbs (spelt if possible)

    • 2 tbsp gluten free oat flour or oats finely chopped into flour

    • Burger buns

    • Burger toppings of your choice

  • Sweet Potato, Chickpea and Spinach Coconut Curry (serves 6)

    • 4 tsp virgin coconut oil

    • 1 medium onion, finely chopped

    • 1 tsp finely chopped sea salt

    • 3 cloves garlic (minced)

    • 4 tsp grated ginger

    • 1 tsp ground turmeric

    • 1 tsp ground coriander

    • ¼ tsp red pepper flakes

    • 1 large sweet potato, diced

    • 1 can chickpeas

    • 1 can diced tomatoes with juice

    • 1 can light coconut milk

    • 1 package of baby spinach

    • Freshly ground pepper

    • 1.5 cups of quinoa or basmati rice (cooked)

    • Cilantro, shredded coconut and lime wedges optional

  • Vegan Pad Thai (serves 4)

    • ½ cup lime juice

    • ¼ cup tamari sauce

    • 3 tbsp coconut sugar

    • 3 tbsp tomato paste

    • 3 tbsp rice vinegar

    • 14 oz brown rice noodles

    • 1 medium crown of broccoli

    • ½ cup sliced shallots

    • 4 cloves garlic minced

    • 1 cup sliced green onions

    • ¼ cup chopped cilantro

    • 2 tsp grapeseed or avocado oil

    • 1 block tofu (cubed)

    • 2 cups thinly sliced cabbage

    • 1 large carrot (shredded)

    • 1 cup of bean sprouts

    • Chopped peanuts

    • Lime wedges

Tip: Meal prep by chopping/shredding/peeling/cooking food on Sunday. Place prepped food into air tight containers and store in fridge. Foods like carrots, sweet potato and cabbage keep very well. Foods such as onions and limes - not so much! If you have to do a second, smaller prep mid-week, that might help to keep your food fresh and smelling good.

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Meal Prep

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