Скачать или смотреть Vegan Meal Prep for the Week | 4 Easy Recipes + Time-Saving Tips

This beginner-friendly vegan meal prep is perfect for busy weeks! In just a little over an hour I prepped 4 delicious, plant-based recipes:

✅ Nut + seed breakfast mix (to be paired with a protein shake)
✅ Black bean lunch bowls
✅ Broccoli + tempeh dinner with creamy cashew cheese
✅ Cookie dough baked oatmeal for dessert

These meals are easy, nutritious, and full of flavor.
🛒 Full ingredient list & instructions below.

Timestamps:
0:00 Intro
0:23 Breakfast: Nut and Seed Mix
0:50 Lunch: Black Bean Bowls
1:57 Dinner: Tempeh, Broccoli, and Noodles with Cashew Cheese Sauce
4:30 Dessert: Cookie Dough Baked Oatmeal
6:04 Storage + Reheating Tips
8:23 Wrap-Up

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Breakfast Ingredients:
7 oz. pumpkin seeds
7 oz. sunflower seeds
7 oz. raw almonds

Mix nuts and seeds and store in ziploc bags or airtight container.

Lunch Ingredients:
4 (15.5 oz.) cans black beans, rinsed
2 1/3 cp. wild rice, cooked
3 cp. TVP
1 pkg. spinach
1 jalapeno, sliced
1/2 cp. salsa
1 pkg. alfalfa sprouts

Cook wild rice and TVP according to package instructions. Season TVP to your liking. In a bowl layer beans, rice, TVP, spinach, jalapeno, and alfalfa sprouts. Top with salsa.

Dinner Ingredients:
3 (8 oz.) pkg. tempeh, sliced and steamed
3 1/2 cp. millet noodles
2 lb. broccoli, steamed
1 cp. raw cashews (for a creamier cashew sauce soak overnight)
1 1/2 cp. water
2 tbsp. veggie broth
6 garlic cloves, minced
1 tbsp. miso
1 tbsp. nutritional yeast
1 tsp. tahini
1/4 tsp. smoked paprika

Cook noodles according to package instructions. Combine cashews and water in a high speed blender. Heat veggie broth in a medium skillet over medium heat. Saute the garlic. Add the cashew mixture, nutritional yeast, tahini, and smoked paprika. Spread cheese over noddles and broccoli and top with tempeh.

Dessert Ingredients:
1 cp. rolled oats
1 tsp. vanilla extract
1 tbsp. maple syrup
1/4 cp. mashed ripe banana or applesauce
1/2 cp. vanilla plant-based milk
1 tbsp. vegan chocolate chips

Preheat oven to 400F. Combine all ingredients in a medium bowl and mix until thoroughly combined. Pour into a small baking pan or spoon evenly into 5 ramekins. Bake 20 min. or until firm.


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