Plant-Based Meal Prep

Meal prepping saves you tons of time during a busy week. Making it plant-based creates meal elements that are healthy, nutritious, and very versatile; and the colour . . . oh, the colour!

Many of us have good intentions to eat more plants and fewer processed foods, but life gets busy and healthy eating often takes a back seat. Plants are packed with essential nutrients that promote health and sustainability. Planning ahead and preparing a variety of ingredients when you are less busy can help you save time during the week, effortlessly create balanced and nourishing meals, and reduce food waste. Plant-based meal prepping fills your fridge with whole grains, fruits and vegetables, and beans/legumes, making it easier for plants to be the focus of your meals while alleviating the stress that frequently comes with preparing meals from scratch.

These meal prep strategies intentionally focus on preparing simple whole-food ingredients, allowing for flexibility and creativity when it comes to mixing and matching these components. You are encouraged to add flavour and texture by incorporating beneficial ingredients like fresh herbs, fermented veggies, nuts and seeds, and other seasonings of your choice to keep things interesting. After all, food should not only fuel your body and mind and make you feel good, but it should taste good too!

Plant-Based Meal Prep Ideas

Whole grains offer energy in the form of carbohydrates while providing vital minerals, vitamins, and fibre. Most whole grains such as brown rice, farro, or barley take a long time to cook, making them not so weeknight-friendly. Preparing an extra-large batch of your favourite grain can be a great time saver and extra portions can be stored in the freezer for future use. Whole grains are extremely versatile and can be enjoyed as the base for stir-fries or nourish bowls, added to salads, soups or stews, and even jazzed up as a porridge for breakfast.
 

Legumes are high in protein, which is vital for muscle building and repair, and needed for many other functions in the body. Beans and pulses have a texture that makes them a good substitute for meat in most recipes. They can easily be enjoyed as a side dish, or the main course. Of course, canned beans are a great pantry staple and weeknight time saver, but finding time to cook dry legumes from scratch is worth the extra effort. They are relatively inexpensive and have an improved taste and texture compared to store-bought canned beans. In addition, you can avoid the excess sodium and other additives that are regularly found in most canned foods.

Cleaning, chopping, peeling, and deseeding fruits and vegetables can be time consuming (and messy). Preparing these items ahead of time makes it easier and more inviting to consume throughout the week. Consider how you plan to use each fruit or vegetable then cut, prep, and store them accordingly. If possible, choose air-tight glass containers or reusable storage bags and arrange them at eye level in the fridge, making them easier to reach for first, over less nutritious options. When shopping for produce, remember to gather a rainbow of colours as each one offers specific health benefits; aim for varieties that are in season and local if possible.

Firmer vegetables like winter squashes, tubers, and root vegetables can be quite economical, especially when purchased in season, and provide fibre, antioxidants, and a wide variety of nutrients. They can be quite filling and comforting; however, they require longer cooking time compared to tender vegetables like snow peas, zucchini, or most greens. Consider roasting potatoes or cubed butternut squash, or steaming whole sweet potatoes or spaghetti squash for the week ahead so they are readily available to enjoy.
 

Cook A One-Pot Meal

One-pot meals such as hearty soups, chilis, or curries reheat extremely well and can last for weeks in the freezer. Having a fully cooked meal ready and waiting can be a game changer on those days when a reheat is all you have time for—a healthier, quicker alternative to take-out. Often, the flavours continue to develop when refrigerated or when re-heated, so make a double (or triple) batch to make the most out of your time in the kitchen. Take this opportunity to make your favourite veggie-packed recipe and use a slow cooker if you have one, for hands-free cooking.
 

Sauce, Dressing, or Pesto

A flavourful sauce, dressing, or pesto are great ways to bring all of your meal-prepped ingredients together. They can help balance out your plate, adding a healthy fat element when blended with avocado, nuts, seeds, or plant oils.

Recipe—Lemon Tahini Dressing: Blend the following ingredients until smooth: ½ cup tahini, juice and zest of 1 lemon, 2 cloves of minced garlic, 2 Tbsp pure maple syrup, pinch of sea salt, and a splash of water to thin.

Plant-based meal prepping is an easy way to encourage healthy eating habits, save you time and money, take the stress out of mealtimes, and help you meet your overall health goals. As a working mom (with four kids), I know first-hand how busy life can get and for meal prep to work it has to be sustainable. Meal planning and prepping looks a bit different for everyone—and that’s ok! Customize your strategies depending on your needs, schedule, budget, lifestyle and skill level in the kitchen.