BreakfastBusy mornings can get the best of your eating goals right from the start, but sometimes you need to grab and go. Fight the urge to reach for something sugar-laden and processed. Instead, prepare a few make-ahead breakfast foods packed full of nutritious ingredients. Healthy Smart Bran Blueberry Muffins This is not your average blueberry muffin. Our Healthy Smart Bran Blueberry Muffins packs a serious punch of fiber to keep you going.Vanilla Chia Overnight Oats If you haven’t tried overnight oats yet, it’s time to take the leap. This seriously satisfying concoction is making big waves among meal preppers because of its simplicity and convenience. Hearty organic oats soaking to perfection while you sleep? Yes, please! Our Vanilla Chia Overnight Oats recipe is a great base to which you can add your favorite fruit, nuts, and spices.
LunchLunch prep is best kept simple. Pack a fresh salad with your dinner leftovers to add simplicity to your day. Plus, you’ll be sure to get your daily dose of veggies! The best way to prep salads is to prepare each individual ingredient and keep them stored separately. You can easily throw together a customized salad catered to your taste each day from the ingredients. It's like your own personal salad bar. A great salad consists of several components, most of which can be chopped, diced, or cooked ahead of time. These include:
- Base Greens Choose greens that can stay crisp for several days like romaine, kale, cabbage, broccoli slaw, or other hearty varieties.
- Chopped Veggies Choose veggies that will add color, flavor, and nutrients to your salad and get choppin’! Red and yellow peppers, cauliflower, onions, carrots, cucumbers, and brussel sprouts are just the tip of the iceberg. Wash and dice your favorites and store them separately in small containers.
- Protein and Healthy Fats To make your salad a meal and keep hunger at bay, be sure to include some protein and healthy fats. Nuts, seeds, avocado, olives, beans, peas, boiled eggs, cheese (real or a plant-based alternative), tofu and quinoa are delicious options that can be prepped ahead of time.
- Extra Flavor Get creative! Sprinkle on toppings such as dried or fresh fruit, nutritional yeast, crushed organic tortilla chips, peppercorn, croutons, etc. Most importantly, drizzle on the dressing. Purchase pre-made bottles at your local health food store, or if you are feeling inspired, whip up some creamy vegan ranch dressing.
DinnersTo keep things fun and give your meal plan structure, we suggest opting for theme nights. This approach will give you the chance to sample a variety of recipes based upon your favorite foods. Here are some fun suggestions, each with ingredients that can be quickly prepped on the weekend and thrown together in minutes. Cranberry BBQ Vegan Meatballs Make it Meatball Monday! Freeze or refrigerate these sweet and savory vegan meatballs, then reheat and serve on rice, quinoa or alongside potatoes. Five-Minute Easy Vegan Tacos I prefer more plant based and my husband is a meatatarian! Tacos are a great addition to any meal plan because they’re so customizable and there are endless variations. Whip up these five-minute Easy Vegan Tacos for your next Taco Tuesday. Easy Rainbow Vegetable Sushi Who wouldn’t love a dedicated sushi night each week? This rainbow sushi recipe is filled with colorful veggies and is so simple to assemble. Even the kids can help! Kid-Friendly Vegetable Spaghetti Sauce Pasta is the ultimate vegetarian meal prep cuisine. On a busy evening, toss spaghetti noodles in boiling water as you heat up the sauce and voila! Dinner is served. This veggie-packed spaghetti sauce includes make-ahead options.
Stir FryUse up leftover veggies that are hanging out in the crisper with an end-of-the-week stir fry night. Cook up your favorite grains, add sauce to the veggies, and throw in some tofu or beans for protein. What are your favorite vegetarian meal prep tips? Share with us in the comments!
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