This is a guide for vegan meal prep you can do for 1 person for a week (Mon-Fri). This may be enough for breakfast and dinner, though that certainly depends on the person, and how much you need to eat. Below this section you'll find the combinations that I created. Feel free to swap out any of these ingredients for others that you like. For example, you could use kale instead of spinach, or romaine instead of arugula, etc... I purchased my non-perishable ingredients from Thrive Market. Click here to get $60 off of groceries.
Prep Time30 minutesmins
Cook Time1 minutemin
Total Time31 minutesmins
Course: Main Course
Servings: 1
Author: Jenné
Ingredients
Roast Veggies
4large sweet potatoescubed
6medium beetspeeled and cubed
2-3tablespoonsgrapeseed or coconut oil
Boiled/Steamed
2cupsuncooked brown rice
2cupsuncooked quinoa
1 1/2cupsuncooked black lentils
Raw Veggies & Frozen
2bags washed baby spinach
1-2bags washed arugula
1bag frozen vegetable mixany kind you like
Tempeh Marinade
1/4cupbalsamic vinegar
1/4cupsoy sauce
2tablespoonsmaple syrup
1/2teaspoonsmoked paprikaoptional
2packages of tempehcubed
Indian Curry Simmer Sauce
1teaspooncoconut oil or grapeseed oil
2shallotsminced
1tablespoonminced fresh ginger
3teaspoonscurry powder
1 15-ozcan of full-fat coconut milk
1/2-1teaspoonsalt
Enchilada Sauce
1tablespooncoconut oil or grapeseed oil
1/2red oniondiced
2clovesof garlicminced
1tablespoonchili powder
1tablespooncumin powder
1 15-ozcan tomato sauce
1-2teaspoonssoy sauce or 1 teaspoon salt
Precooked ingredients
1package of corn tortillasyou'll need at least 6
4cans cooked beansI used kidney and black beans
1jar salad dressingor [url href="https://www.youtube.com/watch?v=tFeDy5uIfDM" target="_blank"]make your own[/url]
1container of Korean gochujang red pepper pastemake sure the one you buy is vegan
1jar of harissa
1jar of tahini
Instructions
Roast Veggies
Preheat oven to 375° and line two baking sheets with parchment paper.
Toss the sweet potatoes and beets (separately) with oil. Line them evenly onto the baking sheets (keeping them separate).
Roast for 40 minutes, or until tender.
Boiling/Steaming
Bring the brown rice and 3 3/4 cups of water to a boil in a pot. Add a pinch of salt. Cook with the lid ajar on medium-low heat for about 30 minutes, until the rice is tender. Fluff with a fork then let it cool before storing.
Bring the quinoa and 3 cups of water to a boil in a pot. Add a pinch of salt. Cook with the lid ajar on medium-low heat for about 15-20 minutes, until the quinoa is fluffy and tender. Fluff with a fork then let it cool before storing.
Bring the black lentil and 3 cups of water to a boil in a pot. Add a pinch of salt. Cook with the lid ajar on medium-low heat for about 30 minutes, until the lentils are tender. Let it cool before storing.
Tempeh Marinade
In a medium mixing bowl, combine the balsamic vinegar, soy sauce, maple syrup, and optional smoked paprika. Stir well.
Add in the cubed tempeh, and toss it well to coat. Place the bowl in the refrigerator to marinate. If the tempeh isn't being thoroughly covered by the marinade, try placing it into a large ziplock bag along the the marinade, then let it sit in the fridge until you're ready to use it.
Indian Curry Simmer Sauce
Warm the oil in a skillet on medium heat.
Add the shallots and ginger, and sauté until the shallots begin to turn translucent (about 1 minute).
Add the curry powder and stir well. Allow it to toast for about 30 seconds.
Stir in the coconut milk, and simmer for about 20 minutes.
Remove from the heat and season it to taste with more curry powder or salt.
Enchilada Sauce
Warm the oil in a skillet on medium heat.
Add the onions and garlic, and sauté until onions are translucent, about 30 seconds.
Add the chili powder and cumin, and toast for 30 seconds.
Add the tomato sauce and soy sauce, and simmer for about 20 minutes.
Allow it to cool, then transfer the sauce to a blender. Blend until the onion chunks are gone.