Meal prepping can be a game changer for anyone looking to save time and money in the kitchen, especially if you follow a vegan diet. By planning ahead and preparing meals in batches, you can avoid waste and enjoy nutritious food throughout the week. Here are three diverse, practical examples of cost-effective vegan meal prep strategies to get you started!
In this approach, you cook a variety of staple ingredients all at once, which can be easily mixed and matched throughout the week. This method is perfect for those who want to save time and reduce the number of cooking sessions during busy weekdays.
Start with a few basic ingredients: rice, quinoa, beans, and roasted vegetables. Cook a large batch of each on a Sunday afternoon. For instance, prepare 2 cups of brown rice, 2 cups of quinoa, and 3 cups of mixed beans (like black beans and chickpeas). Roast a tray of seasonal vegetables, such as bell peppers, zucchini, and carrots, drizzled with olive oil and your favorite spices.
Once everything is cooked, divide the items into individual containers. You can create different meals by mixing and matching these components throughout the week. For example, one day you might have a quinoa and black bean bowl with roasted veggies, while the next day you could enjoy a rice and chickpea stir-fry.
Notes: You can swap out the grains or veggies depending on what’s in season or on sale. Adding different dressings or sauces can also keep the meals exciting!
Freezer-friendly meal packs are a fantastic way to ensure you always have nutritious meals on hand without breaking the bank. This strategy involves preparing meals in advance and freezing them for later use, which is especially useful for busy weeks.
Choose a few hearty vegan recipes that freeze well, such as lentil soup, chili, or vegetable curry. Prepare a large batch of one or more of these meals. For example, when making lentil soup, use 1 cup of dry lentils, 4 cups of vegetable broth, chopped carrots, celery, and onions, along with spices like cumin and thyme. Simmer everything together until the lentils are tender.
Once cooked, allow the soup to cool completely before portioning it into freezer-safe containers or zip-top bags. Label each bag with the date and meal name before placing them in the freezer. On busy days, simply pull out a pack, thaw it, and reheat for a quick and satisfying meal.
Notes: You can also prepare smoothie packs with fruits and greens. Just portion them out in zip-top bags, and when you’re ready for a smoothie, blend with your favorite plant-based milk!
One-pot meals are not only easy to make, but they also minimize cleanup and save time. This strategy is great for those who want to cook a complete meal in one go without complicated steps.
For a delicious one-pot vegan meal, try a chickpea and vegetable stew. Start by sautéing diced onions, garlic, and ginger in a pot. Then, add 1 can of drained chickpeas, 2 cups of diced tomatoes, 2 cups of vegetable broth, and your choice of chopped vegetables (like spinach, bell peppers, or sweet potatoes). Season with spices like paprika, turmeric, and cumin.
Let everything simmer until the vegetables are tender. This dish can be served over rice or quinoa, or enjoyed on its own. Pack leftovers in individual containers for easy lunches or dinners throughout the week.
Notes: Feel free to customize this recipe with whatever vegetables you have on hand. You can also add grains directly to the pot for an even heartier meal!
By incorporating these cost-effective vegan meal prep strategies into your routine, you’ll save time, money, and effort in the kitchen while enjoying healthy and delicious meals all week long!