Full Day of Vegan Meal Prep

by David Cleary December 13, 2018

Here’s some extra help with your meal prep. Meal prep can obviously save you a lot of time the next day and having proper meals prepped will help you stay on course.

Here are 3 easy to prepare meals that can be prepared the night before.

Breakfast: Overnight Oats
Prep a container and add the following;
60-100g oats (depending on your goals)
15g chia seeds
10g peanut butter (any nut butter will do)
60g mixed fresh or frozen berries
1 x Chopped Banana
300ml of soy/pea milk

Pop into the fridge and it'll be ready for the next morning

Snack: Protein shake plus apple

Lunch: Lentil & Quinoa Salad
Prep a container and add the following;
100-150g cooked lentils (green)
150g cooked quinoa
80g chopped spinach
½ shredded carrot
½ chopped cucumber
Any extra veg you like

Top with a simple tahini dressing:

tablespoon tahini, juice from 1/2 lemon, salt & pepper to taste, 1/2 teaspoon garlic powder, 30-50ml warm water.

Mix with a fork until it becomes like a dressing.

Add more water if you want it runnier.

(Top with the sauce on the day, you may need to add more warm water on the day too)

Dinner: Tofu & Rice
Prep a container and add the following;
150g cooked rice
150g roasted tofu/tempeh
200g roasted veg like red pepper, courgette, broccoli.

You can simply add any sauce of choice, sriracha, chili sauce or whip up a quick homemade satay sauce

There are just 3 simple meals you can prepare the night before, adjust the servings as needed to meet your goals.

Need help reach your goals? Check out my online coaching here.