When people think of meal prep they usually think of meal boxes filled with the same lunch for a whole week, or maybe if you really have the patience it is a variation of 3 different meals you eat the whole week. That can be tiring and boring if you are someone who needs alot of variation.
When i meal prep i don’t make “ready to go” meal boxes, instead i meal prep lots of ingredients which i can then use to create new, simple dishes when it is time to eat. Or just to throw together into a bowl or on a plate and ready to eat. I also have sauces and hummus ready to top my food with, not to mention lots of frozen vegetables which just need to be heated. This is how I like to meal prep – everyone is different, but this is another way to meal prep 🙂
The food should last around 5-7 days in the fridge as long as it is kept cold! And remember to cook how many portions YOU need and for how many days you want the food to last!
Meal prep ideas:
Boil green lentils and red lentils – Ready to mix into salads or eat as they are!
Roast potatoes and vegetables in the oven – note, it’s best to only make enough to last for 1-3 days as the vegetables and potatoes can get a little dry and unappetizing after about 3 days.
Soak and boil beans – soak time around 12 hours and cook time 1-3 hours. Perfect to freeze and just take out when you want to use or eat them. Not to mention you can make alot of hummus from the beans you have soaked and cooked yourself and the hummus can last several days/several meals!
Boil pasta and make pasta salad which you eat cold. Add example, tofu, vegetables (peas, sweet corn etc) and add vegan mayonnaise or other cold sauce to make it creamy.
Vegetable wok with tofu/soya piece – ex: vegetables, garlic, oil, oat cream, soya pieces – this is perfect to add to cold pasta salad or with the lentils or roasted potatoes.
Baked/fried tofu – can be prepared in many different ways. usually tastes best when eaten within 12-48 hours. So i wouldn’t make loads of it if you won’t eat it all within 2 days.
Prepare burgers/falafels etc which you can freeze and they last for several days/meal times. Optional, you just create the balls/burgers with the precooked beans/lentils/potatoes when you want them and season with whatever you are craving.(Because everything is already pre cooked it is just to mix it and fry/bake!)
Make a salad with ex: cucumber, tomatoes, sweet corn, beans and have that ready to add to your meals/lunch boxes.
Make soup or chilli – ex: Red lentils, oat cream, beans, vegetables, potatoes and can either make it as a chilli or puree it.
Prepare sauces such as: Peanut butter and sweet sour sauce, or a lemon-tahini sauce. Or even a garlic oat cream sauce!
This type of mealprep doesn’t have to be “specific” meals, just ingredients which then gives you more creativity when it is time to eat. Because even if it is that same ingredients you can add different sauces and seasonings or combine in different ways so it tastes different almost each meal! I like this type of meal prep anyway and it works for me!
Do you meal prep and if you do, how do you meal prep? Specific meals or like me, with ingredients?