Vegiterian meal prep

TammyRebecca · May 2022

Hi guys,

I'm spending hours endlessly searching the Internet for simple recipe ideas and always end up feeling abit overwhelmed.

I'm looking for cold lunch ideas that I can bulk prep on Sunday for a week of working lunches.

I'm looking for high protein, low in sugar and fat easy recipes that are filling. I'm also trying g to avoid bread.

Any suggestions appreciated. 💚

Xellercin · May 2022

perryc05 · June 2022

Hi,
One thing I like to do each weekend is roast some assorted vegetables and then keep them in a container in the fridge. Once paired with some salad leaves, nuts/seeds, and chickpeas or other legumes it's easy to throw together a healthy salad for lunch each day. You can also make a dressing by combining some olive oil, mustard and vingear + other seasonings in a jar and have that ready too. The veggies I usually roast up includes pumpkins, zucchinis, onions, beetroot, potatoes, swedes, turnips, parsnips and carrots for example. Don't rule out using thawed frozen veggies either. I think defrosted green beans and peas are great additions to a salad.
You could also scour the Healthy Recipes section of the Eating Well site for other ideas. Here's the Lunch section: https://www.eatingwell.com/recipes/17963/mealtimes/lunch/
Or you can search from the main page here which has multiple catagories: https://www.eatingwell.com/recipes/

MsCzar · June 2022

My current fave is a wrap with both sauteed and raw veg.
In a small amount of oil lightly brown diced ginger, a whole chili and garlic
Cut into long slivers and lightly sauteed: sweet peppers, celery or bok choy
Also cut the same: raw cabbage, sweet onion and carrots
Dressing: Soy sauce, honey, black pepper, rice wine vinegar, sriracha, sesame oil
Mix well and refrigerate overnight. Drain well but reserve the liquid.
Protein:
In a food processor, canned chick peas, some of the reserved dressing, almond butter, pickled ginger, whole chili
The wrap: Spread the bean mixture on a tortilla (I like the way whole wheat ones hold up over time) then add the veg. These wraps stay good for a few days in the fridge and travel well. I didn't specify amounts because if you cook, you'll know.

I like mine spicy, but you can back off on the chilies and sriracha if that's not you. These are good hot or cold.

gpanda103 · June 2022

I like making some kind of bean salad. Very cheap and easily scalable

guil0095 · June 2022

Smashed chickpea salad!! I have this a couple times a week. Super filling and under 450 calories. Just watch the mayo...
Smash the chickpeas, add mayo, red pepper, celery, red onion, dill, pickles and salt and pepper. Its addicting and amazing.

gpanda103 · June 2022

guil0095 wrote: »

Smashed chickpea salad!! I have this a couple times a week. Super filling and under 450 calories. Just watch the mayo...
Smash the chickpeas, add mayo, red pepper, celery, red onion, dill, pickles and salt and pepper. Its addicting and amazing.

Chickpeas are the best legume.. anyways, you should give some low/non fat Greek yogurt a try in that instead of Mayo. It would give you a big boost in protein too

ToffeeApple71 · June 2022

Falafel. Delicious cold in a salad.
Hummus and raw vegetables (crudités)
Vege spring rolls
Seeded crackers with cheese and vege sticks
You can make wraps from red lentils, and have a wrap that is bread-free.soak the lentils, blend to a batter and cook like a crêpe. They're fab, and high protein, wheat-free.

jbfletchchic · June 2022

Mason jar salads are my fav right now. Any dressing or veggies on hand. Throw in pasta or beans. Make greek, Mexican, Chinese w cabbage, etc.

naturallykat · June 2022

I like the Buddha bowl concept for meal prep. Roast sweet potato or squash, maybe some bell peppers, cook a carb (buckwheat, quinoa, or red rice are my favourites right now), marinate and bake tofu or tempeh, or boil eggs, and have some tins of beans or lentils, something leafy green, salad veggies, fresh herbs, nuts or seeds, and jars of pickled veggies to hand. Keep your roasted veg and carb in a tub each in the fridge, (or the carb will freeze happily too), put a base layer of the carb in your lunch tupperware and artfully put a spoon or two of each of whatever you fancy in little piles on top of it. With a reasonably stocked fridge you can ring the changes each day even while having "the same thing".

E.g. yesterday I had buckwheat, chopped dried apricots, some chickpeas (from the freezer because I had soaked and cooked a bag), rocket, cucumber, pickled sweet peppers, chopped cornichons, tamari roasted seeds, a drizzle of sriratcha, chopped parsley and lemon juice.

Tomorrow I have buckwheat, a boiled egg (I did extra with tonight's meal), cucumber, raisins, hemp seeds, pickled onions butter beans and houmous with mint sauce to dress it.

Monday I have the final portion of buckwheat, I will make sure i have some leftover roasted mixed peppers and tofu from Sunday evening's meal, the rest of the butterbeans and I haven't decided what else from the cupboard will go with that yet!

naturallykat · June 2022

I found this receipt that I can't wait to try (apparently it's good hot or cold) - I think you may decide it's too high fat for you but I think it would certainly be filling: https://madeleineshaw.com/videos/the-best-vegan-spicy-tomato-soup/

samathes · June 2022

I'm a sucker for anything Mexican inspired! I roast veggies, throw in some beans and either add them to salads or rice!

Vegiterian meal prep

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