Low Cost Vegan Meal Prep and Recipes

Although it takes extra time to get it all done, it’ll be out of the way for the next week, and helps you to eat healthy without the “I’m too tired to prep and cook anything” after work thoughts that lead to Chinese take-out.

Start with picking a day! For me, it’s Sunday, I’ll hit the gym and on my way home stop and get groceries with the plan of prepping already set in my mind when I get home… no excuses!

I’ll start with my typical grocery list (for one):

Veggies:

  • 1 head broccoli
  • 1 head cauliflower
  • 1 green bell pepper
  • 1 container spinach (organic)
  • 2 red onions
  • 1 lb bag of carrots
  • 1 lb bag of sweet potatoes
  • 3 avocados
  • 4 tomatoes on a vine

Fruit:

  • 1 bag of grapes
  • 3 bananas
  • 1 bag of frozen blueberries
  • 2 apples

Grains:

  • brown rice
  • whole wheat bread (low sugar)
  • cereal (8 grams of sugar or less)

Refrigerated/Cold:

  • almond milk (original/unsweetened)
  • 1 container hummus (I love red pepper hummus!!)
  • 1 container salsa

Canned:

  • 2 14oz can black beans
  • 2 14oz can chickpeas

Misc:

  • peanut butter

Total: $39.65

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*not pictured is the bread, soy milk, and cereal, I already had those!
** added cost would be $6.89

Meal Prep:

  1. Prepare 2 cups of dried rice according to package, store in a Tupperware.
  2. Cut the bell pepper into strips, store in a Ziploc or Tupperware.
  3. Rinse and peel half the bag of carrots, cut them into strips (cut in half long-ways, and cut those in half) and store in Z or T.
  4. Rinse half the bag of sweet potatoes, and dice into dime-sized pieces, store in a Z or T.
  5. Cut the broccoli into florets and store in Z or T.
  6. Cut the cauliflower into florets and store in Z or T.
  7. Rinse off grapes and put in a bowl.
  8. Rinse off apples (slice if you are going to eat one the next day)
  9. Grab two tomatoes and dice, store. Grab another two and cut into slices, store.
  10. Peanut sauce
  11. Chickpea mash

*onion is chopped right before cooking because the onion pulls in toxins after being cut open and isn’t as great compared to fresh!

You’re prepped!! Now you can just throw together easy meals when you get home, and there isn’t much prep needed.

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Some of my favorite recipes using these ingredients:

Banana, Blueberry, Spinach Smoothie

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Avocado Toast with Black Beans Mash

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Spiced Veggie and Rice Bowl

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Buddha Bowl

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Chickpea “Tuna” Sandwich

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4 Vegan Myths Debunked

Many myths circulate vegans and their lifestyle putting into question the safety of the diet. Here are some of the most common myths debunked. It’s important to eat a wide array of different foods, vegan or not, to make sure all nutrition requirements are met.

Myth #1: Not enough iron

  • Many commonly eaten foods are high in iron:

dark leafy greens, beans, tofu, tempeh, quinoa, fortified cereals, etc.

  • Vegans consume more vitamin C, which increases absorption of iron. Adding tomatoes, bell peppers, and citrus fruit will increase iron absorption immensely.

Meals high in iron:

  1. Tofu Teriyaki Bowl
  2. Vegan Sun Dried Tomato Alfredo
  3. Lentil and Roasted Cauliflower Salad
  4. White Bean Salad
  5. Cowboy Caviar

Myth #2: Not Enough Protein

  • As long as you are eating a variety of foods a day, there will be no issues with protein consumption.
  • There are plenty of foods with high protein (along with a hefty combination of other nutrients):

beans, lentils, brown rice, tofu, tempeh, peanuts, seitan, flax seeds, etc.

  • Most people are over-concerned with protein intake and over-consume protein since it is marketed as being a concern for vegans.

Meals high in protein:

  1. Sweet Potato Taco Bowl
  2. The Ultimate Vegan Burrito
  3. Sweet Potato Chili
  4. Vegan Lentil Wrap Tacos
  5. Loaded Vegan Bolognese

Myth #3: Being Vegan is Always Healthy

  • A vegan diet is coined as being always “healthy”, but just like any other diet the eater must make smart choices to make sure all nutrients are met. No matter the diet, a person can make good food choices, or poor food choices.
  • Vegans need to be conscientious of what they are eating and that all nutrients are being met, especially Vitamin D, B-12 and iron.
  • A vegan dieter needs to make sure they are also eating enough calories.

Myth #4: Eating Vegan is Boring and Only Veggies

  • A vegan diet is not just veggies, it contains a variety of grains and legumes, with which you could create a wide array of delicious meals!
  • Any diet can be boring, eating the same three things for dinner weekly gets old, keep it creative.

Meals full of flavor and fun:

  1. Vegan Mac and Cheese
  2. Korean Cauliflower Wings
  3. Vegan Bao Buns with Pulled Jackfruit
  4. Vegan Stuffed Shells
  5. The Best Damn Vegan Nachos