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Vegan Meal Prep Week

Medium 16 items · 2 hours
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testuser Published 2 weeks ago
Cooking

This checklist guides busy home cooks through a one-session vegan meal prep: grains, proteins, roasted veg, sauces, portioning, and freezing. Ideal for beginners and seasoned preppers who want balanced plant-based meals all week.

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  1. Plan weekly vegan menu and portions — Decide breakfasts, lunches, dinners and snacks; set servings per person.
  2. Create shopping list from recipes and pantry — List amounts for legumes, grains, tofu, tempeh, produce, spices and oils.
  3. Shop for ingredients
  4. Check meal prep containers and labels — Use microwave/freezer-safe containers; have date labels and a permanent marker.
  5. Batch-cook grains (rice, quinoa, barley) — Cook large batches, cool quickly, and portion for the week.
  6. Roast and steam vegetables — Roast hardy vegetables and steam leafy greens; season simply for versatility.
  7. Prepare protein sources (legumes, tofu, tempeh)
  8. Cook dried legumes (soak or pressure-cook) — Season and cook until tender; cool before storing to prevent condensation.
  9. Press, marinate, and bake tofu — Press to remove water, marinate for flavor, then bake for texture.
  10. Pan-fry or bake tempeh — Slice, steam or marinate if desired, then pan-fry or bake until golden.
  11. Make sauces and dressings (store separately) — Prepare 2+ sauces in jars to vary flavors across meals.
  12. Cool cooked food safely before storing — Chill food within 2 hours using shallow pans to speed cooling.
  13. Portion meals into containers (balanced macros) — Assemble grains, protein, veggies; leave headspace if freezing.
  14. Label and date containers — Include contents and prepared date; note reheating instructions if needed.
  15. Plan freezer batches and reheating instructions — Select meals that freeze well and note thaw/reheat temps and times.
  16. Clean up and sanitize prep area — Wash surfaces, utensils, and containers; store leftovers safely.
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