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Vegan Lunch Meal Prepping: 30 Minute Meals for All Week



Hey VegiFam! We hope your transition to fall has been seamless, fun, and full of pumpkin-spice flavored drinks and snacks. :)


We know you don’t have tons of time to spend on making dinner everyday. You’re a hardworking professional, and between checking emails, commuting, and life’s everyday tasks, lunch is the last thing on your mind. When lunch rolls around, it can feel so much easier to stop and get an Impossible Burger than to put together your own meals. And don’t get us wrong, we love those too. But, they don’t offer all the nutrition you need to keep your badass brains working at peak performance. 


So, we’re not asking you to dedicate loads of time to your meals for the week: Instead, dedicate just 30 MINUTES! We’ve compiled a list of our favorite vegan meal prep ideas for lunches that will last all week, are super tasty, and take almost no time to put together.


Wanna learn even more about vegan meal prepping? Check out our masterclass on Plant Based Meal Prepping on Tuesday, September 22, 8PM EST! Hosted via Facebook Live, this class will teach you all the tips and tricks you need to incorporate more plant-based eating into your diet, and there'll be a live Q&A with our own Valeria! Click here to sign up. :)

Mexican-inspired bowl


You don’t have to go to Chipotle to get a delicious burrito bowl! Here’s our take on a Mexican-inspired lunch that’ll leave your stomach full and your taste buds happy:


Ingredients:

1 cup uncooked brown rice (if you prefer, sub your favorite grain, or even cauliflower rice!)

1 bell pepper (we used green, but use what you have on-hand)

2 tomatoes

1 can black beans 

1 onion 

1 tablespoon garlic

1 tablespoon oil.

1 teaspoon salt

½ teaspoon pepper 

1 teaspoon ground cumin

2 teaspoons Saizon seasoning with saffron

Vegan cheese-- optional

Generous shake of crushed red pepper


Method:

  • Cook your rice (or grain of choice) according to the instructions on the package)

  • While the rice is cooking, chop your veggies. 

  • Add cumin and saffron spices to oil in a hot pan. Once fragrant, add onion to the pan. Sautee until the onion is translucent. 

  • Add garlic, and cook until fragrant, being careful not to overcook.

  • Add chopped bell pepper to pan and cook until tender.

  • Add diced tomatoes and cook until softened.

  • Add salt, pepper, and black beans to the mixture in the pan. 

  • Once your rice is completed cooking, mix the contents of the pan into it until thoroughly combined. Distribute the contents among four to five reusable containers, depending on your portion size. Reheat your bowl when you’re ready to eat, and enjoy!

  •  Optional: add vegan cheese and/or red pepper flakes to add a kick to your bowls. 

Veggie-packed soup


It’s fall, which officially means it’s soup season! This delicious soup packs in veggies and is a hearty reminder that fall is officially here!


Ingredients:

.5 cup brown rice

2 red bell peppers

3 tomatoes

2 sweet potatoes

1 onion

1 tablespoon garlic

1 cup veggie stock

1 cup frozen corn

1 tablespoon oil

1 teaspoon salt

½ teaspoon pepper 

½ teaspoon dried thyme.

½ teaspoon dried rosemary 



Method: 

  • Cook rice in a small saucepan according to the instructions on the bag.

  • In a larger soup pot, like a dutch oven, heat up oil. Once hot, add chopped onion and cook until translucent. 

  • Add garlic, and cook until fragrant, being careful not to overcook.

  • Add chopped bell pepper to pan and cook until tender.

  • Add quartered tomatoes and cook until softened.

  • Add frozen corn and allow to thaw and cook in soup pot.

  • While your vegetables cook in the pan, poke holes in your sweet potatoes and cook them in the microwave for 3.5 minutes, or until tender and cooked through. Then, dice them and add them to your soup pot. 

  • Add veggie stock to your soup post and bring to a boil.

  • Add salt, pepper, dried rosemary, and dried thyme.

  • Distribute soup among 5 separate containers (make sure these seal well, since the soup has lots of liquid). Once your rice is done cooking, separate it into 5 separate smaller containers. When you’re ready to eat your soup, add your rice to your soup and heat them up together. This will prevent your rice from becoming soggy after a few hours, but will rehydrate any rice that might get dry after a few days in the fridge.

Roasted Veggies Galore


Sometimes, even thirty minutes can be a lot to ask, and we need the easiest of the easy meal prep ideas. So we bring you a set-it-and-forget-it style prep: roasted veggie bowls! You can use frozen veggies or raw for this. 


Ingredients:

1 bag frozen broccoli

1 bag frozen butternut squash

1 bag frozen brussels sprouts

1 bag frozen green beans

1 teaspoon salt

1 teaspoon pepper


Method:

  • Set and preheat your oven to 420 degrees. 

  • On two cookie sheets, spread all your diced vegetables. Drizzle with oil and use your hands to make sure each vegetable is evenly coated. Sprinkle with salt and pepper. 

  • Pop the cookie sheets in the oven once the oven is preheated, and cook for 25 minutes. 

  • Distribute the contents among four to five reusable containers, depending on your portion size. Reheat your veggies when you’re ready to eat, and enjoy!

  • **If you want some extra punches of flavor, add seasonings to your vegetables prior to roasting them. We love dried basil on this mix of veggies!


What meal prep ideas do you have? Comment below with your favorite meal prep ideas that you’ve used in the past. 


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