Winter Vegan Meal Prep

Here are four easy and flavorful meal prep recipes to keep you nourished, energized, and excited for every meal of the week!

Time to read: 10 mins | Time to make: varies | Yields: about 4 servings

Breakfast: Vanilla Choco Chia Pudding

Indulge in the creamy and nutritious Vanilla Choco Chia Pudding, made with oat milk, chia seeds, maple syrup, and a hint of vanilla. Topped with plant-based protein, fresh fruits, and nuts, this pudding is a delightful way to start your day or enjoy as a dessert.

Ingredients

• 2 cups (480 ml) oat milk

• ½ cup (100 g) chia seeds

• 2 tablespoons maple syrup

• 1 teaspoon vanilla extract

  Topping:

• Plant-based protein powder mixed with soy milk until the consistency of the cream

• Blueberries, nuts

Method

1. Add the chia seeds, milk, maple syrup, and vanilla to a bowl or jar and whisk for a minute to activate the chia seeds.

2. Let sit for 10 minutes, then stir again once the seeds have started to gel. 

3. Cover the bowl or jar and place in the refrigerator for at least one hour.

4. Divide between 4 jars, add protein topping and fruits and or nuts

Lunch: Tofu Scramble

Perfect breakfast idea if you are looking for a hearty, savory breakfast. Onions, spinach, and warm spices give this dish lots of flavors. Served on toast with mashed avocado makes a top vegan breakfast. For more information, check out detailed recipe here.

Ingredients

• 1 (16oz or 453g) block of firm or extra firm tofu

• 2 teaspoons olive oil

• 1/2 medium onion, chopped

• 2 handfuls of spinach, roughly chopped

Seasoning mixture:

• 1 tablespoon (16 g) tahini

• ½ cup (120 ml) unsweetened almond milk

• ½ tablespoon soy sauce

• ¼ teaspoon ground turmeric

• ½ teaspoon garlic powder

• ½ teaspoon cumin

• ¼ teaspoon paprika

• ¼ teaspoon cayenne

• ½ teaspoon Himalayan salt

• Freshly cracked black pepper

• 2 tablespoons (14 g) nutritional yeast

Method

1. In a small bowl, whisk together all ingredients for the seasoning mixture. For best results, whisk all ingredients except milk and then gradually add milk.

2. Crumble the pressed tofu with your hands into chunks.

3. Heat the oil in a medium skillet over medium-high. Add onion and a little bit of salt and cook for 5-8 minutes until soft and translucent. Then add tofu chunks and cook until golden brown and crisp on the edges, about 8 minutes.

4. Lower the heat to medium. Add the seasoning mixture and cook, stirring and continuing to break up the tofu, until absorbed, about 2 minutes. Add spinach and allow it to wilt for one minute.

5. Serve with rice and beans or toasted bread with your favorite spread.

6. Leftovers can be stored in the fridge and reheated in the microwave.

Snack: Lentil Balls/Patties with Spicy Salsa

Enjoy the flavorful Lentil Balls with Spicy Salsa, a healthy, protein-packed dish made with green lentils, aromatic herbs, and spices. These baked patties are perfect as a snack, appetizer, or main course. Pair them with a tangy salsa for a kick of spice. Easy to prepare and perfect for meal prep!

Ingredients

• ~3/4 cup (150 g) dried green lentils

• 1 large onion, sliced

• 2 garlic cloves, sliced

• 2 tablespoons olive oil

• handful parsley, chopped

• 1 teaspoon  thyme

• 1 teaspoon rosemary

• 2 tablespoons buckwheat flour

• salt and pepper

Method

1. Preheat the oven to 400°F (200°C).

2. Wash lentils and place them in a bowl with water to soak for a bit (if you have time). Place the lentils in a pot of boiling water. Cook for 20-25 minutes until tender. Once cooked, drain and leave to cool to room temperature.

3. While the lentils are cooking, place the onion and garlic in a pan over medium heat with a drizzle of olive oil and some salt and cook for 5-10 minutes, until soft. Then leave to cool to room temperature

4. Place all of the ingredients in a food processor and pulse until they form a thick paste. Scoop balls of the mixture out of- the food processor using an ice-cream scoop, smooth them a little by rolling

5. them in your hands if you like, then place them on a baking tray and bake in the oven for 35-40 minutes. Check the lentil balls are cooked through by inserting knife into the middle of one ball-if it comes out clean they're ready, if not bake for a little longer.

Dinner: Sweet Potato and Kale Curry

Savor the rich and hearty Sweet Potato and Kale Curry, a comforting vegan dish packed with tender sweet potatoes, fresh kale, aromatic spices, and creamy coconut milk. Served over fluffy jasmine rice, this curry is a warm, flavorful meal for any occasion.

Ingredients

• 2 tablespoons extra-virgin olive oil

• 1 yellow onion, chopped

• ½ teaspoon fine salt, more to taste

• 2 pounds sweet potato, peeled and sliced into ½-inch cubes

• 5 garlic cloves, pressed or minced

• 2 teaspoons grated fresh ginger

• 1 teaspoon curry powder *

• 2 large bunches of kale, stemmed and chopped

• 1 cup vegetable broth

• 1 (14-ounce) can full-fat coconut milk

• 1 tablespoon lime juice

• ⅓ cup pumpkin seeds

• Freshly ground black pepper, to taste

• Red pepper flakes (optional), to taste

Rice

• 1 cup jasmine rice, rinsed

• Salt, to taste

*For Homemade Curry Powder, mix:

14 g ground coriander, 14 g ground cumin, 10 g ground turmeric, 2 tsp ground ginger, 1 tsp dry mustard, 1/2 tsp ground black pepper, 1 tsp ground cinnamon, 1/2 tsp ground cardamom, 1/2 tsp cayenne pepper or ground chilies

Method

1. To cook the rice, bring 2 cups of water to a boil. Add the rinsed rice and cook for 15 minutes, reducing heat as necessary to prevent overflow but keep the water boiling. Turn off the heat, fluff the rice with a fork, and let the rice rest for 10 minutes or longer.

2. Meanwhile, warm 1 tablespoon olive oil in a Dutch oven over medium heat until shimmering. Add the onion and ½ teaspoon salt. Cook, stirring frequently, until softened, about 5 minutes. Add sweet potato, cover, and cook, stirring occasionally, until the sweet potato is bright orange, about 5 minutes. Transfer the mixture to a bowl for now.

3. Add 1 tablespoon olive oil to the pot and raise the heat to medium-high. Add garlic, ginger and curry powder and cook, stirring constantly, until fragrant, about 30 seconds. Add half of the kale and stir until it’s beginning to wilt about 1 minute. Stir in remaining greens, broth, all but ½ cup coconut milk, and ½ teaspoon salt.

4. Cover the pot, reduce heat to medium-low, and cook, stirring occasionally, until the kale is wilted, for about 12 to 15 minutes. Pour in sweet potato mixture, cover and continue to cook until kale and sweet potato or squash are tender, 10 to 20 minutes.

5. Meanwhile, toast the pumpkin seeds in a medium skillet over medium-low heat, stirring frequently, until they’re fragrant and making little popping noises, about 3 to 5 minutes. Transfer to a bowl to cool.

6. Once the kale and sweet potato are tender, uncover the pot and increase the heat to high. Cook, stirring occasionally, until most of the liquid evaporates and the sauce thickens for 2 to 5 minutes.

7. Remove from heat and stir in the remaining coconut milk. Add the lime juice and season with salt, pepper and optional red pepper flakes, to taste. Divide rice into bowls, then top with kale mixture and a generous sprinkling of pepitas before serving.