CHEAP & HEALTHY VEGAN MEAL PREP FOR WEIGHT LOSS - AWESOME PROTEIN PACKED
Channel: Weightloss Health Care
Date: 2017-03-10

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CHEAP & HEALTHY VEGAN MEAL PREP FOR WEIGHT LOSS : 

Today’s post is all about meal preparation and packing healthy lunches! It also happens to be the second part of my post series titled “My Guide to Packing Easy Vegan Lunches”. If you need a refresher (and you might, this post has been a looong time coming), check out part 1: How to Grocery Shop for Packing Healthy Lunches To Go. It’ll walk you through the planning stages of picking out your meals and grabbing groceries for healthy packed lunches.

Part 2 is focused on simple ahead of time meal prepping for a wide variety of packed lunches as well as the day-to-day prep required to actually pack a healthy vegan lunch.


Healthy grains like brown rice or quinoa (yes, we know, it’s actually a pseudocereal) can provide a good base for a wide variety of healthy meals, or can add bulk to lighter options like salads. Cook up a big batch for faster lunch packing all week long. Brown rice will take the longest to prep (at 60 minutes), quinoa is a little speedier (20-25 minutes), and whole wheat couscous is great if you’re crunched for time (approx. 10 minutes).
Total time: 25 minutes (quinoa) to 60 minutes (brown rice) (active time: 5 minutes/cooking time 20-55 minutes)


Bake a batch of Sriracha & Soy Sauce Tofu

Baked Sriracha & Soy Sauce Tofu is my saving grace when it comes to quick, easy, and healthy packed lunches. Slice a block of extra firm tofu into thin slices (refer to the picture above) to keep your options open and provide you with the widest array of uses. After baking, you can leave the pieces whole for easy sandwiches and quick vegan power bowls, or you can slice it into strips for veggie rice rolls and wraps, or chop it into bite-size squares for salads, stir-fries, or snacking on with crackers. 1 block of tofu = 4 medium servings, so feel free to cook up 2 blocks at once if you please.
Total time: 35 minutes (active time: 10 minutes/cooking time: 25 minutes)

3. Chop up plenty of veggies

You’re going to want to wash and prep plenty of fresh veggies for the week. I’ve filled up 3 separate Snapware containers with veggies.

One 5.35 cup container is for veggies I intend to snack on raw (celery, broccoli, carrot sticks, etc.) with hummus. I pack all of this in water to keep them fresh and crisp. Cucumber doesn’t hold up quite as well next to the other ingredients, so I chop it up fresh when I’m actually preparing the next day’s packed lunch. For maximum freshness, change the vegetable water daily.

The 3.01 cup container is for finely chopped veggies that I’ll use in salads, sandwiches, and veggie rolls (or veggie rice noodle bowls!) These veggies include carrots (julienned, spiralized, or in “peelings”, as pictured), thin sliced cucumber, thin sliced red pepper, and finely chopped green onion. I’d pair these with a bag of prewashed baby spinach or salad greens. I don’t pack these ingredients in water.

Lastly, the other 5.35 cup container is for veggies I intend to cook up for stir-fries, power bowls, and easy weeknight dinners (make sure to make enough for leftovers at least once a week!) My cooking veggies are chopped a little differently than my “eat raw veggies”. I do carrot rounds, thin-sliced celery, chopped zucchini, and more broccoli florets. I don’t pack these in water because I find they sauté better when they’re nice and dry.
Total time: 30 minutes



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