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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Banana, Blueberry & Spinach Smoothie

This recipe is super simple and quick. It’s sooo good, all my friends love it so why not share the bomb-ness… hopefully you like peanut butter, if not you can omit it and it’ll still taste great, just a slightly different taste.

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Ingredients

  • 1 c blueberries, frozen
  • 1 c spinach
  • 1/2 c almond milk
  • 1 banana, frozen
  • 1 tbsp ground flax seeds
  • 1 tbsp peanut butter

*if the blueberries and banana aren’t frozen, just add a half cup of ice

Instructions

  1. Combine all ingredients and blend until smooth.
Nutrition Facts
Servings 1.0
Amount Per Serving
calories 369
% Daily Value *
Total Fat 14 g 22 %
Saturated Fat 2 g 10 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 3 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 115 mg 5 %
Potassium 910 mg 26 %
Total Carbohydrate 56 g 19 %
Dietary Fiber 11 g 45 %
Sugars 31 g
Protein 12 g 24 %
Vitamin A 66 %
Vitamin C 55 %
Calcium 21 %
Iron 17 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

I hope you enjoy this one as much as I do, after a hard day at the gym you can throw in some protein powder also!