Here I am again, another month and another vegan friendly meal prep guide is coming at you. I see other food bloggers out there putting these guides together in books and selling them for $30.00 a pop, but with Cass Clay Cooking, I share these guides for free. Not to knock them, it is their business after all, but I want to provide you value so you will hopefully find my site worth returning to and maybe you’ll even share my recipes. Meal prepping isn’t the easiest thing to do, but it doesn’t have to be hard. Follow this vegan friendly meal prep guide and you’ll see!
What should I eat?
In this vegan friendly meal prep guide I have a list of recipes and links. This will show you the meals I have planned for the week in this guide. The links will take you to the full recipe for directions.
Breakfast Meal Prep
Sweet Potato Muffins – (Make ahead) These sweet potato muffins are super delicious, filling, and great to meal prep. They store well in the fridge, and can even be frozen.
Mixed Berry Smoothie Bowl – (Make at the time) Though this really isn’t a meal prep recipe, it’s easy to throw together, healthy, and can be customized to your liking with toppings of choice. Make them for a family by blending up more than one batch at a time to save time.
Peanut Butter Cup Oats – (Make the night before or morning of) This one is my absolute FAVORITE breakfast. It can be made in overnight oats form or in the microwave. They taste just like a healthy version of a peanut butter chocolate chip cookie or a peanut butter cup.
Lunch/Dinners
Lentil and Bean Salsa Chili – (Make ahead, fridge friendly) this one is one of my favorite meals because it’s easy to make, it makes a pretty large amount, and is packed with healthy protein, carbs, fat, and fiber. Salsa just gives it an extra kick of flavor!
Vegetarian Teriyaki Fried Rice – (Make ahead, fridge friendly) this recipe is a favorite among my family. It does contain egg, but you can always substitute a tofu scramble or Just Egg to replace the egg for a vegan friendly option.
Vegan Thai Peanut Salad with Chickpeas – (Make at the time or night prior) This salad is great to serve as a family dinner. If you don’t eat it all, save half for lunch the next day. Be sure to leave the sauce off and the chow mein noodles off so they don’t get soggy.
Vegetarian Mediterranean Bowl – (Make ahead, assemble when ready to eat) This is one of my personal favorites. We had a similar dish at a little cafe and we were obsessed! Make it vegan by making this vegan feta and use a dairy-free, vegan yogurt for the herb sauce.
Quinoa Black Bean Taco Filling – (Make ahead, fridge friendly) I’ll leave it up to you how you enjoy this, either nachos, burrito, or taco form. We love this as it’s a healthier ‘junk food’ option that you can use for a taco bar or taco in a bag night!
Quinoa and Bean Stuffed Bell Peppers – (Make ahead or at the time, reheat not as well as fresh but still taste good!) Depending on your family size you may not need all of these, but to keep ingredients somewhat similar, this will go well with the quinoa and black bean taco filling. They’re delicious and a great way to pack some vegetables into dinner.
Snacks and Dessert
Coconut Almond Granola – Here’s an option that you can use for dessert or a snack. Throw it together with some yogurt and fruit for a parfait, in a bowl with some chopped berries and some almond milk like cereal, or just eat it plain.
Easy 5-Minute Chocolate Bark – This one screams ease and scrumptious desserts. Seriously, it takes 5 minutes to make, sets for about 30 minutes in the fridge, and you have a banging dessert.
Fruits
Vegetables with dips (hummus, guacamole, ranch, etc.)
Grocery List for this Vegan Friendly Meal Prep Guide
Produce
7 Red Bell Peppers
3Red Onion
2 White or Yellow Onion
3 Small Tomato
Cilantro
1 Cucumber
1 Head Romaine Lettuce
2 Sweet Potatoes
10 oz Classic Coleslaw Bag (or 1 head of white cabbage)
1 Bundle Cilantro
Kale
2 Jalapeño
Baby Carrots
Chives
Italian Parsley
Fruit for snacking
Tofu
Banana
Minced Garlic
Ginger Paste
Canned Goods/Packaged Goods
Coconut Water
1 can Pinto Beans
Salsa
Quinoa
Brown Rice
Basmati Rice
Red Wine Vinegar
Kalamata Olives
8 oz Tomato Sauce
1 can Black Beans
1 can Whole Kernel Corn
Almond Milk
Soy Sauce
Teriyaki Sauce (I use this one)
Lime Juice
Hoisin Sauce
Chow Mein Noodles
1 can Chickpeas
Sriracha
Baking and Spices
Cardamom
Cinnamon
Cumin/Coriander
Chili Powder
Paprika
Cayenne Pepper
Vanilla Extract
Vegetable Broth/Boullion Cubes
Maple Syrup
Coconut Oil
Olive Oil
Oats (preferably rolled for the granola)
Almonds
Unsweetened Shredded Coconut
Chocolate Chips
Baking Powder
Sugar
Peanut Butter
Frozen/Refrigerated Goods
Frozen berries
Feta
Greek Yogurt/Vegan Yogurt
16 oz Frozen Peas and Carrots
Pantry Staples
Spices and Baking Needs
Paprika
Coriander/Cumin
Chili Powder
Cinnamon
Cardamom
Cayenne Pepper
Vanilla Extract
Baking Powder
Oatmeal
Quinoa
Rice
Sugar
Maple Syrup
Olive Oil
Coconut Oil
Chocolate Chips
Red Wine Vinegar
Refrigerator
Soy Sauce
Teriyaki Sauce
Lime Juice
Almond Milk
Minced Garlic
Ginger Paste
Packaged Goods
Canned chickpeas
Canned beans
Salsa
Peanut butter
Vegetable Broth
Sriracha
Canned tomato sauce or diced tomatoes
Nuts
Hope that this vegan friendly meal prep guide has been helpful to you. I struggled with meal prep when I was first starting so if these guides can provide you with any assistance, I really hope that they can! Let me know what you think in the comments below!
-Cassie 🙂