Plant Based Meal Prep

Plant Based Meal Prep

Why Meal Prep?

  • Healthy meals ready to eat
  • Save time not cooking every night
  • Save money, when cooking in bulk
  • Ensure you are eating enough calories and prevents you making poor food decisions such as skipping meals

Sunday is my day to get organised. I do a big food shop for the week and prepare meals for 3 days. I choose 3 days, because I think food keeps best within this time frame. I do another mid week cook up for variety and to keep the meals fresh, in total cooking 2-3 days a week.

3 Day Meal Prep:

  • Overnight oats (1/2 cup of oats, dates, almond milk, flax seeds, 1/2 banana)
  • Banana smoothies (1 banana, high protein soy milk, 100% nut peanut butter)
  • Roast vegetable, lentil, quinoa salad (roast pumpkin, zucchini, eggplant in the oven, 2 x cups of tri-colour quinoa, red onion, 1 x can of lentils, balsamic vinegar)
  • Mexican beans (kidney beans or black beans, garlic, chilli spices, onion, tomato)
  • Marinated teriyaki tofu (block of tofu, sesame seeds, teriyaki sauce)
  • Greens (1 x zucchini and 2 x asparagus)
  • Sweet potato (1 large)
  • Peanut butter stuffed dates

This plant based meal prep, provides a base for meals so it only takes a few minutes to put something together. I would use the quinoa and beans to make a burrito bowl. The sweet potato, tofu, greens to make a meal and the peanut butter stuffed dates as a post workout snack.

Plant Based Extras:

In addition to the plant based meal prep above, I also consume the below foods regularly.

  • Nuts (mostly walnuts, brazil nuts, macadamia nuts)
  • Seeds
  • Avocado
  • More greens (I brought a box of spinach this week)
  • Nutritional yeast (sprinkled on almost everything)
  • Rice/pea blend protein shake (post workout – I have currently run out so haven’t been having these lately, but find them super convenient to make at the gym after working out and have while driving)

This week, I have also made extra to feed my partner and dad who love eating whatever I cook (yipee) and are also taste testers, as I am always trying to improve my meals and experiment with new things.

If you are new to meal prep, or don’t know where to start then you could aim for breakfast or lunch initially. Once you feel confident with a few recipes, you could expand from this. You would be surprised by how much of an impact on time, cooking up grains/vegetables can make when putting together a meal in minutes.

Everyone’s total calories, portion sizes and macro nutrients splits will be different depending on your goals. I use ‘My Fitness Pal’ to track my food intake, to ensure I am either eating at a calorie deficit (when fat loss is the goal), or eating above my maintenance calories (when gaining muscle is the goal). I would recommend this app, to give you better control of your nutrition and make adjustments according to your preferences.

Plant Based Meal Prep
Gemma Mullins
Gemma Mullins

I aim to empower people to realise their health and fitness potential by helping them develop habits that support long-term, sustainable results. I lead by example, through thriving on a plant-based diet and advocating for this lifestyle - not as a short-term fix, by showing the many benefits on one’s health, the environment, and the animals.

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