Create dozens of plant-based meal variations by stocking your fridge with ready-to-eat whole foods. Dedicate a few hours each week to plan, prep and cook. It's easier to get started this way and soon it becomes a great habit. In the end, it will save time & reduce your stress levels during the work week - so let's get cooking!
TIPS TO GET STARTED:
Select a flavor profile for the week to simplify ingredients. Asian, Mediterranean or Mexican are a great place to start.
Whenever possible, select fruit & veggies that represent the colors of the rainbow to get a variety of vitamins, minerals, phytochemicals and antioxidants.
Start with the foods you already have in your kitchen.
Prepared foods typically last up to four days in the refrigerator so plan accordingly. Some meals can be frozen and enjoyed later in the week.
Write down your plan.
Create a grocery list.
BATCH COOKING CATEGORIES: (see photo above) I chose a Mexican-inspired theme this week based on some foods I already had - along with the simple fact that I love Mexican food! I prepared the following items in about 75 minutes:
Carbohydrates & Protein - cooked quinoa, red lentils, wild rice, black beans
Greens - washed and dried spicy & spring mix lettuces
Veggies - roasted green bell peppers, zucchini & purple asparagus
Flavor Toppers - tomatoes, limes, cilantro, olives, lime vinaigrette, radish, toasted pepitas & avocado
FLEXIBLE RECIPE FORMULAS: (batch cooked foods + additional ingredients) I created the following meals with the prepped foods above:
Breakfast Bowls = quinoa + non-dairy yogurt + berries + maple syrup/honey + nuts/seeds
Salads = greens + roasted veggies + black beans + wild rice + lime vinaigrette + flavor toppers
Warm Nourish Bowls = wild rice + black beans + roasted veggies + lime vinaigrette + flavor toppers
Zucchini Boats = zucchini + sauteed onion + taco seasoning + black beans + lentils + quinoa + non-dairy sour cream + flavor toppers
Enchiladas = corn tortillas + sauteed onion + taco seasoning + black beans + lentils + quinoa + enchilada sauce + non-dairy sour cream + flavor toppers
NOTE: To save time, use pre-cut frozen veggies & canned beans - make sure the cans are BPA-free. Use a mandolin slicer to quickly slice firm, raw veggies - like radish, carrot, zucchini, fennel, onion, etc.
Need more help with meal planning & prep - or with any part of your plant-based journey? I’m here for you! Check out my customized Meal Planning & Prep 101 program.
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