Whether it is preparing grains, cutting vegetables, or making sauces, these meal prep ideas can get you started off on the right foot.
With busy lives, it is hard to keep a healthy and balanced diet-up especially when one is a busy vegetarian balancing time and work, family, and personal commitment. However, some strategic planning and the right ingredients for prep help you adhere to nutritional choices. Whether you start to follow a vegetarian diet or simply go through one, these healthy meal ideas are sure to make your life easier and still serve the delicious and nutritious meals.
Grains and legumes, although staples in a vegetarian diet, are actually far from repetition. They're great foundational bases for meals that can be accompanied in countless ways with steamed vegetables, sauces, and seasonings.
This superfood is actually a complete protein, with all nine of the amino acids your body needs. Cook up a big load at the beginning of the week and use it as a base for grain bowls, salads, or even stuffed vegetables.
You can add them to salads, soups, or wraps. Cook these in bulk, freeze, and refrigerate for use at the call of the week.
These whole grains are a nutrition powerhouse compared to their refined counterparts. Cook them a day or two early in the week and store them in the refrigerator or freezer. They're always on hand to add with a stir-fry, roasted vegetables, or curries.
When cooking grains, add a vegetable bouillon cube to the liquid for extra depth of flavor.
Prepping vegetables beforehand saves so much time and promotes better eating habits.
Cut up your bell peppers, cucumbers, and carrots-and you'll have all of these ready in containers for snacking or adding to salads or bowls.
Broccoli and cauliflower can be roasted, steamed, or eaten raw. Cut into florets and store them in the fridge for easy use.
Get your lettuce, spinach, or kale cleansed and nicely dried. Store them inside containers lined with paper towels so they remain fresh for a longer period.
Refrigerate different varieties of vegetables separately to maintain their freshness and texture throughout the week.
Homemade sauces and dressings take any dish, no matter how plain, to a whole new level and keep the taste buds satisfied. The good news is they often are healthier and cheaper than their store-bought counterparts.
This is a classic dressing used in Mediterranean cuisine- it has such a rich, nutty flavor and can be used over salads, grain bowls or roasted vegetables. Mix together tahini, lemon juice, garlic, and water until smooth.
Fresh flavors abound with basil or spinach pesto to pasta, sandwiches, or roasted vegetables. Preparing big batches is a good idea and can be frozen in ice cube trays for easy portability.
Perfectly great snack or spread, hummus is a protein-rich dip. Be creative and whirl up a batch of chickpeas, olive oil, garlic, and lemon juice for a creamy delight addition to your meals.
Keep dressings and sauces in mason jars in the fridge for up to a week. Shake to remix ingredients before serving, which may have separated by this time.
Once your grains, vegetables, and sauces are prepped, assembling meals throughout the week becomes quick and effortless.
Mix a serving of quinoa or brown rice with a combination of roasted and fresh veggies. Add some chickpeas or tofu for protein. Add homemade dressing or sauce. Endlessly customizable and great warm or cold.
Veggie Wraps- Fill ready-to-use whole wheat wraps or tortillas with prepped vegetables like bell peppers, cucumber, and leafy greens. Add a dollop of hummus or guacamole for creaminess and roll it up to go as a fast meal.
Cook up some olive or sesame oil, add prepped vegetables and some tofu or tempeh, and cook this all up for a great protein complement. Serve over pre-cooked rice or noodles for a perfectly flavored meal under 15 minutes long.
Pre-layer jars with pre-cooked grains, beans, vegetables, and seasonings. When you're ready to eat, simply add hot water and let steep for a few minutes to have a homemade instant soup.
Store prepped ingredients in clear containers to quickly see what's available when it's time to assemble meals.
Meal prep isn't just about the big dishes—snacks need the same level of preparation to keep energy up and bad options at bay.
Mix rolled oats, nut butter, and your favourite seeds or dried fruits together and roll into small, bite-sized balls. They're the perfect portable snack: high in protein and healthy fats.
Prepare precut vegetables, such as carrots, cucumbers, and red bell peppers, and serve with hummus for a crispy and crunchy snack.
Pre-measured mixed nuts and dried fruits in small containers or jars for a balanced, sweet, and savory snack.
Meal prepping can truly save the day for busy vegetarians; it keeps you healthy with a lot of planned meals throughout the week while saving one's precious time. So, by focusing on simple, nutrient-dense ingredients, you can really enjoy flavorful, wholesome meals without all the fuss of cooking a meal each day.
