10 Plant Based Food Prep Meal Ideas

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10 Plant Based Food Prep Meal Food Ideas

Today I will share 10 of my favorite simple plant based meals!

I will try to add some new food photos later but for now, my phone is having trouble loading.

Food Prep Idea 1. Oatmeal:

This can be made fresh in the morning or overnight, as overnight oats. 

To make overnight oats, use the ratio 1:2 for Oats: Liquid. For a serving for two, start with one cup of oats and 2 cups of milk of choice. If you have some chia seeds or flax seeds, add them for an extra nutritional value. Sometimes I actually like to make a green smoothie and use that as my “milk of choice” for overnight oats.

Food Prep Idea 2. Green Smoothie:

Your favorite flavor smoothie, with a handful of greens added.

I like to use:

  • 1-2 Bananas,
  • 1 big handful of greens (usually spinach or de-stemmed kale),
  • 1-2 Tablespoons Nut Butter of Choice (Almond, Peanut, Cashew)
  • 1-2 teaspoons of chia or flax seeds,
  • 1/2 cup- 1 cup of any berries on hand (blueberry, raspberry, strawberry)*
  • 1 cup or more of dairy free milk

*Try to buy non-GMO/organic when buying berries because they tend to have higher levels of pesticides than fruits we remove the skin from, like bananas.

You can always freeze greens before they go bad and add them to smoothies later!

Food Prep Idea 3. Breakfast Potatoes with Vegetables:

This one is pretty self-proclaiming 🙂

I like to use whatever potatoes I have on hand (sweet, red, purple, yukon…) and cut them up and saute them with neutral flavor coconut oil. I like to cut some of my chunks big and some thin and wide. This gives them a nice crispness on the thin potatoes while the thick ones are hearty. Once those are crispy and soft where they need to be, I add other veggies.

I tend to add:

  • Broccoli
  • Cauliflower
  • Squash
  • Peppers (Bell peppers and hot peppers)
  • Yellow Onion
  • Fresh Garlic

There really doesn’t need to be much more to this to get a filling meal loaded with carbs and macro nutrients.

Food Prep Idea 4. English Muffin with Nut Butter, Banana and Pecans*

*Can substitute muffin for carb of choice, like gluten free bread, bagel or toast

Add favorite nut butter, to favorite “bread-like” carb, then add bananas and pecans. This is a surprisingly filling sandwich. It is loaded with carbs to give you energy throughout the rest of your day, and protein to keep you full longer. Bread-like carb gives you the main portion of carbs to ingest. Banana for extra carbs and vitamins like potassium, B6 and vitamin C and K. Pecans for healthy fats and yummy flavor.

CARBS BECOME ENERGY WHEN USED PROPERLY!

Food Prep Idea 5. Field Roast Sausage: Grain Meat

I try to stay away from packed protein items like pre-made burgers and hot dogs, etc. Sometimes I want something very item specific that only a packed protein item can fulfill.

In the mornings when I am super late to leave my house for work, I can grab a Field Roast, grain meat, sausage link. This is already cooked so technically, I can take the sausage with 25-30 grams of protein to leave the house and eat as is. This brand has done a great job of creating a meat like texture but not the flavor. The flavor is much fresher and nicer than meat.

If I have the time, I prefer to cook it up alongside some potatoes and pancakes or waffles.

Food Prep Idea 6. Big Green Salad:

Yup, there’s gotta be one of these on the list

We all know salads are good for us, to help us eat less heavy foods and reach our daily dietary intake of natural fruits and vegetables. Yet many of us do not seem to eat enough vegetables still.

Guidelines are clear — people should get a cup and a half to two cups of fruit every day and two to three cups of vegetables. But three-quarters of Americans do not manage to get that much fruit and 87 percent fail to eat enough vegetables

Having a no fail salad recipe is good for battling this.

The Basics:

  • Greens of choice– I can’t stress enough here, it needs to be a green you will eat and enjoy. For me, I can’t get enough of a kale, arugula, and spinach combo but I dread eating spinach alone. My mother prefers romaine and iceberg lettuce tossed with spring mix.
  • Carrots- These are good to keep around because they don’t go bad quickly and they make a nice crisp addition to any salad. They have an extensive amount of nutrient value. Such as biotin, vitamin C, E, K, fiber, potassium, vitamin B1, B2, B6,  manganese, niacin, phosphorus, folate, copper.
  • Tomatoes (if you like them)- Good source of vitamin A, B6, C, E, K, and biotin. They are also a very good source of copper, potassium, manganese, fiber, folate, niacin, phosphorus.
  • Pumpkin or Sunflower seeds- These both add a good deal of iron and protein to the salad. A nice crunch and touch of salt.
  • Raw broccoli– Nice crunch, great flavor. Nutrition highlights include fiber, vitamin A, B1, B6, E , manganese, phosphorus, choline, potassium and copper, magnesium, omega-3 fatty acids, protein, zinc, calcium, iron, niacin and selenium.
  • Choice of beans, or quinoa– Both add a heavier element to the salad to allow a fuller feeling that will hopefully last longer.
  • A dressing that makes you feel good 🙂 – my dressing varies with my mood. I do recommend keeping the unhealthy fats to a minimum though. Avocado, sesame seeds, and hemp seeds all are great for making homemade, fresh, and creamy dressings with healthy fats.

Food Prep Idea 7. Avocado Dressing:

Not a Green Goddess Sauce (but I will post my version of that with a later post)

Simple as it gets

  • Half Avocado, with skin and seed removed
  • Red Wine or Balsamic Vinegar (to taste, between 1 teaspoon to 2 tablespoons)
  • Salt and Pepper
  • Fresh Garlic if it’s available

Mash it all together and Viola! A creamy healthy fat Avocado dressing in less than 5 mins.

Food Prep Idea 8. Berry Lemon Basil Dressing:

Great use for berries too mushy to eat fresh but still edible, also a good way to boost daily fruit intake.

  • 1/2 cup fresh strawberries, blueberries or raspberries (or combo!)
  • Small handful of basil (about 1/8 cup)
  • 6 teaspoons lemon juice
  • 1/2 teaspoon-1 tablespoon agave nectar or maple syrup (or honey if you consume it)

This dressing was inspired by Angela over at Oh She Glows,

Spring Salad with Strawberry Lemon Basil Dressing

Food Prep Idea 9. Rice and Beans

Literally, it’s so easy. It’s inexpensive. My favorite beans are chickpeas, black beans and lentils (in that order). I prep my beans the night before and try to have rice ready in the fridge too. I also like to use quinoa alone instead of rice or mixed in with the rice. It’s a perfect before or after gym meal.

Check out my Cheesy Lentil Toss here.

Food Prep Ideas 10. Pasta and Beans

Another really simple meal perfect for after a long day at work or anywhere.

  • Pasta
  • Beans (soaked and cooked or canned)
  • Sauce of choice (tomato or olive oil, or something else!) Find my butternut squash cheese sauce here.
  • Broccoli or some green vegetable if it’s available and time allows
  • Superfood of choice- Sprinkle of nutritional yeast, chia seeds, or hemp seeds

Learn more about nutritional yeast here, and more about chia seeds here.

I hope this inspires you to eat clean, simple and try something new!

Comments always appreciated,

Namaste, from my heart to yours,

Jessa

 

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