Vegan Meal Prep Week

16 items · Cooking · Medium difficulty · 2 hours

Batch-cook and store a week of tasty vegan meals in 2 hours.

• Plan weekly vegan menu and portions

  Decide breakfasts, lunches, dinners and snacks; set servings per person.

• Create shopping list from recipes and pantry

  List amounts for legumes, grains, tofu, tempeh, produce, spices and oils.

• Shop for ingredients
• Check meal prep containers and labels

  Use microwave/freezer-safe containers; have date labels and a permanent marker.

• Batch-cook grains (rice, quinoa, barley)

  Cook large batches, cool quickly, and portion for the week.

• Roast and steam vegetables

  Roast hardy vegetables and steam leafy greens; season simply for versatility.

• Prepare protein sources (legumes, tofu, tempeh)
• Cook dried legumes (soak or pressure-cook)

  Season and cook until tender; cool before storing to prevent condensation.

• Press, marinate, and bake tofu

  Press to remove water, marinate for flavor, then bake for texture.

• Pan-fry or bake tempeh

  Slice, steam or marinate if desired, then pan-fry or bake until golden.

• Make sauces and dressings (store separately)

  Prepare 2+ sauces in jars to vary flavors across meals.

• Cool cooked food safely before storing

  Chill food within 2 hours using shallow pans to speed cooling.

• Portion meals into containers (balanced macros)

  Assemble grains, protein, veggies; leave headspace if freezing.

• Label and date containers

  Include contents and prepared date; note reheating instructions if needed.

• Plan freezer batches and reheating instructions

  Select meals that freeze well and note thaw/reheat temps and times.

• Clean up and sanitize prep area

  Wash surfaces, utensils, and containers; store leftovers safely.

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