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In recent months I’ve become more interested in eating a plant-based diet, and there’s no denying the positive impact this has had on my energy levels and overall wellbeing. But what I’ve noticed is that the more balanced my diet is, which includes both plant-based foods and sometimes animal-based foods, the better I feel. It’s not about strictly adhering to one diet or another, but rather finding what makes me feel best. So, in the spirit of feeling better, I decided to reset my body by focusing on a plant-based diet. And for me, the key to this work is plant-based meal prep!
Featured image from an interview with Roxana Saidi Suruchi Avasti.
Plant-Based Meal Preparation: Tips for a Week of Healthy Eating
I don’t know about you, but the last thing I want to do on a busy day is cook a complicated meal. If I don’t prepare ahead of time, I often take quick action, but those quick fixes usually don’t provide my body with the nutrients it needs. This is why plant-based meal prep has been a game changer for me.
It’s not about cooking every meal in advance, it’s about having ingredients on hand that can be quickly put together into satisfying and nutritious meals. My taste? Plant-based grain bowl. It’s quick, delicious, and provides a balanced combination of taste, texture, and nutrition to keep you energized throughout the day.
Make it a Sunday ritual
One of the best ways to streamline your plant-based meal prep is to dedicate some time on Sunday to chopping and prepping ingredients for the week. I usually spend about an hour preparing my fruits and vegetables, and trust me when I tell you, I do. It’s a huge time saver. When it’s time to cook or organize meals during the week, you can quickly grab what you need without having to spend extra time chopping. Make this ritual enjoyable. Play some music, pour a glass of wine, and enjoy the process. After preparing vegetables and fruits, place them in an airtight container in the refrigerator or freezer and eat immediately.
Want more tips on how to make plant-based meal prep a ritual? Watch the video below!
Remember the Grain Bowl Formula
When it comes to plant-based meal prep, I use the grain bowl formula. The simple structure allows you to mix and match ingredients depending on your mood, making every meal feel fresh and exciting. Here’s how to proceed:
- grain: Choose your favorite base from quinoa, farro, barley, brown rice, or mix.
- green: This is my favorite massage kale. It’s full of nutrients and can be stored in the refrigerator all week.
- bean: Soybeans are an essential ingredient for supplying vegetable protein and fiber. I like to season them to make them more delicious.
- roasted vegetables: Choose rich vegetables such as broccoli, butternut squash, and red onion. These hold up well and are easy to toss into any dish.
- sauce: Delicious sauce is the key to increasing the satisfaction of the dish. My favorite is the garlic-lime tahini sauce.
- crunch: Add texture by adding roasted nuts, seeds, or savory granola.
With this formula, you’ll always have the ingredients for a delicious plant-based grain bowl on hand.
Start with the longest cooking item first
Working efficiently makes meal preparation easier. Start by cooking the grains (this takes the longest), marinate the beans, massage the veggies, and make the sauce while the grains are cooking. You can also have a variety of grains on hand throughout the week. I love brown rice and quinoa dishes. Both make great bases for plant-based grain bowls or salads.
Pack for optimal freshness
Once everything is cooked, let it cool and then store your grains, beans, and vegetables in an airtight container in the refrigerator. This keeps your plant-based meal prep ingredients fresh and makes it easy to assemble during the week.
Soak the beans
Canned beans may be somewhat plain on their own, but pickling them adds flavor. Rinse and drain a can of chickpeas (or your favorite beans), then toss with olive oil, rice wine vinegar, honey, minced garlic, salt, and red pepper flakes. If you leave it in the fridge for a few hours or overnight, it will taste even better the next day.
A flavorful sauce helps a lot.
Homemade sauces elevate any plant-based meal. Store-bought dressings are fine, but nothing beats the fresh taste of homemade dressing, pesto, or dip. My favorite is the garlic-lime tahini sauce. It’s super easy to make with ingredients you probably already have in your pantry. Trust me. Once you give it a try, it will 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 of honey
- water, dilute
Shake everything in the jar and let it drizzle.
Save the herbs and crunches for the last minute
Herbs and crunchy toppings are best added just before serving to maintain freshness. Fresh herbs like parsley, cilantro, and basil add flavor, and crunchy toppings like sunflower seeds or roasted nuts add texture. Store it in the refrigerator or freezer so you can use it whenever you need it.
explanation
A sweet and easy Indian dessert.
For ras malai pieces:
- 2 Container (16 ounces) whole milk ricotta
- 2 tablespoons granulated sugar
- Ghee/butter for oiling
For Rhabdi:
- 1/2 gallon whole milk
- 2/3 cup granulated sugar
- 8–9 thread saffron
- Pistachios, for decoration
- Preheat oven to 350F. Mix ricotta cheese and sugar together in a medium bowl until sugar is completely dissolved and combined.
- Grease a 9-inch pie plate with ghee. Spread the ricotta mixture evenly into the pan and smooth the top.
- Bake until the ricotta is set and firm to the touch, 35 to 40 minutes. It should not move around in the pan. Let cool to room temperature.
- Meanwhile, pour the milk into a 3-quart saucepan. Bring to a boil, stirring constantly to prevent the milk from burning on the bottom of the pan. When it boils, lower the heat and continue to boil. Simmer, stirring constantly to avoid overflowing, until the milk has reduced by one-third, about 15 minutes.
- Add the sugar and continue to boil until the milk is reduced by half.
- Make the saffron milk mixture by placing the saffron threads in a small bowl and adding a tablespoon or two of warm milk. Once the milk has concentrated and turned a dark marigold color, pour it into a saucepan and stir well. Turn off the heat and let cool while you chop the ricotta cheese.
- Once the ricotta has cooled, cut into 2-inch pieces. I use round cookie cutters, but my mom always makes square cookie cutters in the pan so there’s no waste. Add to the milk and stir until each piece of ricotta is soaked. Leave it in the refrigerator overnight.
- The next day, when ready to eat, place the milk and rasmalai pieces in a bowl and sprinkle with pistachios.
