Follow these budget-friendly, vegan, and gluten-free meal prep ideas for keeping easy to grab healthy food on hand throughout the week. In this blog post, I will give you a few meal prep staples of mine that I keep in the refrigerator on a weekly basis. I will provide a protein, a starchy vegetable, fun toppings, and a healthy dessert packed with protein. If you are anything like me, you might not want to eat the same meals day after day. This is why I enjoy cooking big items in batch cooks as opposed to having all my meals directly prepped. This leaves room for creativity throughout the week.
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Let’s Get to Prepping!
- Store in containers with a lid for up to five days in the fridge.
- Feel free to roast more than one veggie.
- Top on salads, use in wraps, add to soups, eat on top of rice.
- Double if you are feeding more than one person.
Use a block of super firm tofu. Drain and press the tofu before cooking. Cut into cubes. Place the cubed tofu into a medium-size bowl. Toss and coat it thoroughly with soy sauce or coconut aminos (I used both). Let this marinate for about an hour or longer before cooking. I usually marinate while I meal prep everything else. Once they are ready for the oven, spread them out evenly on a baking sheet lined with parchment paper or a silicone baking sheet. Bake in the oven on 425 degrees Fahrenheit for 25 to 30 minutes, making sure to flip them halfway through. Take them out and let them cool before storing them.
Preheat the oven to 425 degrees Fahrenheit. Peel off the skin from one large butternut squash. Slice it in half longways and use a spoon to scoop out the seeds. Chop the squash into medium size cubes. On a baking sheet lined with parchment paper or a silicone baking sheet evenly spread the butternut squash, no need to oil or season because you will be adding it to dishes throughout the week and it’s nice to wait to see how you’d like to flavor it for those meals. Cook in the oven for 40 minutes making sure to stir or flip them at the halfway mark. When finished allow them to cool and store them in a sealed container.
Thinly slice two large yellow onions. Heat a skillet on medium heat on the stove top. Once the pan has heated up, add two tablespoons of oil. Add the sliced onions and stir them up every couple of minutes to allow them to cook all over. You want to cook them until they are well done or look translucent, this will take about 10 minutes. Once they are translucent, turn the heat to low. Add 2 tbsp of soy sauce or coconut aminos, 1 tsp maple syrup, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1 tbsp balsamic vinegar, salt and pepper. Stir these and work it into the onions and cook for a minute or two. Turn the heat off and store them in a container once they have cooled.
These pickled jalapenos are simple, yet incredibly tasty. You may find the recipes for these located within my blog. To check it out just click HERE. They are a staple in my house and I no longer purchase store-bought pickled jalapenos.
Sugar Free Protein Cookies
This quick and easy meal prep is not complete unless there is a dessert involved. I will admit, these are not the sweetest. I encourage you to add more sweetener or sugar if that is your thing, but for a quick pick me up during a craving, they get the job done just right for me.
1 cup almond milk
1 tbsp almond butter
8 drops stevia (add more to your liking)
1 tsp cinnamon
1 tsp vanilla extract
1 scoop vanilla protein power (I use Sunwarrior, click here to purchase))
1/2 to 1 cup almond milk
4 tbsp cacao powder
3 tbsp vegan chocolate chips
Preheat the oven to 375 degrees Fahrenheit. Line a cookie sheet with parchment paper or a silicone sheet. In a large bowl, mix together the almond flour, almond butter, cinnamon, stevia, vanilla extract, protein and powder, cacao powder. Once you’ve mixed them together well enough, slowly add in your almond milk. You want to create a cookie dough type texture if you add to much feel free to correct it by adding in a little more almond flour until your texture is right. Now, fold in the chocolate chips. Scoop out about a tbsp or two into balls and gently flatten them on your cookie sheet. Line them up so they are not touching. Bake in the oven for about 17 minutes. Allow them to cool and store in a container or zip lock bag.
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Thank you and I hope you enjoy these budget-friendly, vegan, and gluten-free meal prep ideas!