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In recent months, I’ve found myself gravitating toward more plant-based meals, and I can’t deny the positive effects it’s had on my energy levels and overall well-being. But what I’ve noticed is that the more balanced my diet becomes—incorporating both plant-based and occasional animal-based foods—the better I feel. It’s not about adhering strictly to one diet or another, but rather about finding what makes me feel my best. So, in the spirit of feeling good, I’ve decided to give my body a reset by focusing on plant-based meals. And for me, the key to making this work is plant-based meal prep!
Featured image from our interview with Roxana Saidi by Suruchi Avasthi.
Plant-Based Meal Prep: Tips for a Week of Healthy Meals
I don’t know about you, but the last thing I want to do on a busy day is cook a complicated meal. If it’s not prepped ahead of time, I’ll often find myself reaching for something quick, but usually, that quick fix doesn’t offer the kind of nourishment my body needs. That’s why plant-based meal prep has become a game changer for me.
It’s not about cooking every meal in advance but about prepping ingredients that I can quickly assemble into satisfying, nourishing meals. My preference? Plant-based grain bowls. They’re quick and delicious, and they provide a balanced combination of flavor, texture, and nutrition to keep me energized throughout the day.
Make it a Sunday Ritual
One of the best ways to streamline plant-based meal prep is by dedicating time on Sunday to chop and prep your ingredients for the week. I usually spend about an hour getting fruits and vegetables ready, and trust me, it’s a huge time-saver. When it’s time to cook or assemble meals during the week, I can quickly grab what I need without spending extra time chopping. Make this ritual enjoyable—play some music, pour a glass of wine, and enjoy the process. Once your veggies and fruits are prepped, store them in airtight containers and pop them in the fridge or freezer, ready to go.
Want more tips for how I ritualize my plant-based meal prep? Watch the video below!
Memorize the “Grain Bowl Formula”
When it comes to plant-based meal prep, I swear by my grain bowl formula. It’s a simple structure that lets me mix and match ingredients based on my mood, ensuring that every meal feels fresh and exciting. Here’s how it goes:
- Grain: Choose your favorite base—quinoa, farro, barley, brown rice, or a mix.
- Green: Massaged kale is my go-to. It’s packed with nutrients and lasts all week in the fridge.
- Bean: Beans are essential for plant-based protein and fiber. I love marinating them to make them extra flavorful.
- Roasted Veggies: Choose hearty veggies like broccoli, butternut squash, and red onion. These hold up well and are easy to toss into any dish.
- Sauce: A flavorful sauce is key to making the bowl feel satisfying. My favorite is a garlic-lime tahini sauce.
- Crunch: Add texture with toasted nuts, seeds, or even savory granola.
With this formula, I always have the ingredients for a delicious plant-based grain bowl ready to go.
Start with the Longest-Cooking Item First
Meal prep becomes even easier when you work efficiently. Start by cooking the grains (they take the longest), then move on to marinating beans, massaging your greens, and making your sauce while the grains cook. You could even prep more than one type of grain for variety throughout the week. I love cooking brown rice and quinoa, which both make a great base for plant-based grain bowls or salads.
Pack it Up for Optimal Freshness
Once everything is cooked, let it cool, and store your grains, beans, and veggies in airtight containers in the fridge. This ensures that your plant-based meal prep ingredients stay fresh and ready for easy assembly during the week.
Marinate Your Beans
Canned beans can be a bit plain on their own, but marinating them adds so much flavor. I rinse and drain a can of chickpeas (or any beans you like), then toss them with olive oil, rice wine vinegar, honey, minced garlic, salt, and red pepper flakes. Let them sit in the fridge for a few hours or overnight, and they’ll taste even better the next day.
A Flavor-Packed Sauce Goes a Long Way
A homemade sauce can elevate any plant-based meal. While store-bought dressings are fine, nothing beats the fresh flavor of a homemade dressing, pesto, or dip. My go-to is a garlic-lime tahini sauce, and it’s incredibly easy to make with ingredients you probably already have in your pantry. Trust me, once you try it, it’ll become a regular part of your plant-based meal prep routine.
My Garlic-Lime Tahini Sauce Recipe
- 1 tablespoon minced garlic
- juice of 1 lime
- 2 tablespoons coconut aminos
- 1/4 cup tahini
- 1 tablespoon honey
- water, to thin
Shake up everything in a jar, and get drizzling.
Save Herbs and Crunch for the Last Minute
Herbs and crunchy toppings are best added just before eating to preserve their freshness. Fresh herbs like parsley, cilantro, and basil bring a burst of flavor, while crunchy toppings like sunflower seeds or toasted nuts add texture. Keep these on hand in the fridge or freezer so they’re always ready when you need them.
Shop meal prep essentials
Ras Malai
Description
A sweet and easy Indian dessert.
Ingredients
For the ras malai pieces:
- 2 containers (16 ounces) whole milk ricotta
- 2 tablespoons granulated sugar
- Ghee/butter for greasing
For the rabdi:
- 1/2 gallon whole milk
- 2/3 cup granulated sugar
- 8–9 threads saffron
- Pistachios, for garnish
Instructions
- Preheat the oven to 350 F. Mix together ricotta and sugar in a medium bowl until the sugar is fully dissolved and incorporated.
- Grease a 9-inch pie plate with ghee. Spread the ricotta mixture evenly into the pan and smooth out the top.
- Bake for 35-40 minutes until the ricotta is set and firm to the touch. It should not be jiggling in the pan. Let cool to room temperature.
- Meanwhile, pour the milk into a 3-quart saucepan. Let it come to a boil, stirring constantly to ensure that the milk does not burn on the bottom of the pan. When it comes to a boil, lower the heat to let it constantly simmer. Keeping an eye on the milk to ensure that it does not boil over, and stirring constantly, let it simmer for about 15 minutes until the milk has reduced by a third.
- Add the sugar and continue to let it simmer until the milk has reduced by half.
- Place the saffron threads in a small bowl and add a spoonful or two of the warm milk to make a saffron milk mixture. Once the milk looks concentrated and is a deep marigold color, pour it into the pot and stir. Turn off the heat and let cool, while cutting the ricotta.
- Once the ricotta has cooled, cut out 2-inch pieces. I use a round cookie cutter, but my mom always makes squares out of the pan to ensure that there is zero waste. Drop them into the milk and stir, ensuring that each ricotta piece gets soaked. Let it sit overnight in the fridge.
- When ready to eat the next day, spoon out milk and rasmalai pieces into a bowl and sprinkle with pistachios.
