Where my other health conscious friends at? I’m trying to really watch what I eat this year, getting my daily dose of yoga in, and drink enough water. One thing that I feel really helps me stay on track is ensuring that we have food in the house so that we don’t feel the need to go out to eat, and that we don’t give ourselves excuses to eat bad. Meal prep has really helped me control my cravings and eating, so I’m going to share this vegan friendly meal prep guide with you!

Loaf of delicious chocolate chip banana bread

I’ve been drinking a lot of water, which is super helpful as a breastfeeding mom in the dry cold of North Dakota winters. It helps make a person feel more energized, and not wake up feeling hungover. Also it really helps maintain milk supply. I’ve been pretty fortunate to not have an issue with supply dipping, but I do know that some dehydration can cause issues with supply.

Vegan spring bowl with edamame and sauteed greens

Another thing I’ve been really active in is my daily yoga. I did the Boho Beautiful 2020 14 day yoga challenge, and have felt so rejuvenated with yoga that I’ve been doing it every day again. It feels good to get back into it, and gain some of that muscle and flexibility back from pre-baby days. If you’re trying to get back into exercise, or looking for a workout that takes 30 minutes or less, I’d highly recommend. 

Three scoops of strawberry banana nice cream

What should I make for my vegan friendly meal prep? 

Breakfast

Sweet Potato Pancakes – you can make a double or triple batch of these and reheat throughout the week!

Peanut Butter Cup Oats – these you can either make overnight and have them prepped for a busy morning, or throw them in the microwave if you give yourself a few minutes. 

Breakfast Burritos – if you eat eggs, you can throw these together in one pot. You can also sub out for a tofu scramble if you don’t eat eggs. These are freezer friendly so you can make up a bunch and save some for later.

Vegan Sweet Potato Pancakes with Maple Syrup Drizzle

Lunch/Dinner

Vegan Spring Bowl – this dish is packed full of greens and is SO delicious. We make it all ahead of time, store it in separate containers, and throw together for dinner or put together a container for lunch. 

Chana Masala and Sautéed Greens – here’s another healthy dish with greens, along with some healthy spices for antioxidants. Served along with chickpeas and rice, it’s a balanced meal.

Quinoa and Bean Stuffed Bell Peppers –  these are a great healthy meal that you can serve alongside some tortilla chips or eat them by themselves for a lighter meal. They can be stored in the fridge once they’ve been baked, and reheated for a quick meal.

Roasted Broccoli Chickpeas and Quinoa Buddha Bowl – and finally our personal favorite. This buddha bowl is really delicious, I’ve even gotten my family hooked on it. It lasts a week in the fridge or more so make it up on Sunday and serve all week. It’s a great lunch to bring to the office.

Vegan Lentil and Bean Salsa Chili – If you need one more to get through the week, I recommend this yummy lentil and bean salsa chili. It’s easy to throw together in an instant pot or on the stove top. Hearty and yummy, this will leave you satisfied!

Closeup bowl of Roasted Broccoli and Chickpeas with quinoa salad bowl

Snacks/Desserts

Chocolate Chip Banana Bread – this stuff is amazing! Make it for snacks/dessert/breakfast. It probably won’t last more than a day or two.

Strawberry Banana Nice Cream – extra ripe bananas? Throw them in the freezer and make a healthy ice cream for after dinner or after school snacks!

Fruits
Veggies with Hummus or Guacamole

Closeup of chana masala (Indian spiced chickpeas) and sautéed greens

Grocery List

You’ll need to go grocery shopping prior to meal prepping, so this list here will include everything you need for this vegan friendly meal prep guide.

Produce:

1 – orange bell pepper
6- Red Bell Pepper
Spinach
4 – Onion
3 – Tomato
3 heads – Broccoli
1 bunch – Kale (or other leafy green)
1 bunch (about a pound) Asparagus
2 – Avocado
2 – jalapeño
4 small sweet potatoes (or 2-3 larger ones)
Banana
Fruits and Veggies for snacks (apples, oranges, berries, carrots, celery)

Canned Goods and Packaged Goods

Eggs (or tofu if making vegan burritos)
Shredded Mexican cheese (or cheddar vegan cheese)
Rice
Quinoa
Lentils
2 cans – Black Beans
3 cans – Chickpeas
1 can – pinto beans
1 can – Tomato Paste
1 can – whole kernel corn
1 can – tomato sauce
1 jar – Salsa
Vegetable Broth
Minced garlic
Ginger paste (or sub fresh)
Maple Syrup
Red Wine Vinegar (or Balsamic)
Peanut Butter
Oats 
Dijon Mustard
Almond Milk (or milk of choice)
Ground Flax
Unsweetened Applesauce
Greek Yogurt (or substitute dairy free for vegan)
Butter (or substitute plant based butter for vegan)
Frozen Strawberries

Spices/Seasonings/Baking 

Vanilla Extract
Cinnamon
Baking Powder
Sugar
Salt
Wheat Flour
Chocolate Chips
Garam Masala (can sub curry for this)
Turmeric
Coriander Cumin Powder (we buy a blend but you can do separate too)
Cumin Seeds
Mustard Seeds
Bay Leaves
Olive Oil
Chili Powder
Paprika
Cayenne Pepper (for heat)
Roasted Red Pepper Flakes

Closeup of best easy vegan salsa lentil and bean chili

Pantry Staples

If you are like me, most of the stuff on that list above you will already have at home. In my pantry I like to keep things stocked so I don’t have to run to the store for stuff like rice, broth, spices, flour, or other baking needs. From this list I have my pantry staples below.

Rice (we buy this in bulk at Costco or the Asian market)
Quinoa (we buy bulk at Costco)
Lentils (we buy large bags at the Asian market)
Chickpeas (dried, I make in the instant pot in bulk and freeze instead of cans)
Vegetable Broth
Minced garlic (it pays to get this at Costco if you use a lot of garlic)
Ginger paste (or sub fresh)
Maple Syrup (again, Costco)
Red Wine Vinegar (or Balsamic)
Peanut Butter (we buy bulk from Costco)
Oats (we buy bulk at costco, they sell steel cut)
Dijon Mustard
Almond Milk 
Ground Flax
Unsweetened Applesauce
Vanilla Extract (Costco)
Cinnamon (Asian Market or Costco)
Baking Powder
Sugar
Salt (Costco)
Wheat Flour
Chocolate Chips (Costco unless you want vegan)
Garam Masala (Asian Market)
Turmeric (Asian Market)
Coriander Cumin Powder (we buy a blend but you can do separate too)
Cumin Seeds (Asian Market)
Mustard Seeds
Bay Leaves (Asian Market)
Olive Oil (Costco)
Chili Powder (Costco)
Paprika 
Cayenne Pepper (for heat)
Roasted Red Pepper Flakes

Peanut Butter Cup Overnight Oats Overhead Shot

Let me know if you tried this vegan friendly meal prep out! I hope that this helped your planning and that you enjoy the food.

-Cassie 🙂

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