Prep for Success
There are no two ways about it — when you eat mostly whole foods, you spend more time preparing meals than you would spend reheating frozen dinners. The good news is that the extra time in the kitchen is a great investment in your health, and you can save time by prepping and cooking ahead. Many of these recipes make several servings, so you can portion out leftovers for to-go lunches or easy dinners on busy days.
Plan for Sunday to be a big shopping and cooking day. We've organized a few recipes to help you get your week off to a great start, and if you make these on the weekend, you'll spend less time cooking throughout the week.
Sunday
Breakfast: Whole Grain and Pumpkin Seed Granola
Serve with Homemade Almondmilk and strawberries.
Lunch: Baked Chili Sweet Potato
Topped with beans and low-sodium salsa with a side of mixed greens with toasted pumpkin seeds.
Dinner: Roasted Cauliflower Steaks
Serve with Braised Carrots and Pear Onions with Gremolata and quinoa or brown rice.
Snacks & Desserts
Raw Apple Crisp
Additional quick and easy snacks:
Vegan cream cheese spread on whole grain toast with a sliced banana and honey.
Where to Start
Sunday Morning: Make Whole Grain and Pumpkin Seed Granola opens in a new tab. Store cooled granola in an airtight container so you'll have it fresh all week for breakfasts and snacks.
Sunday Lunchtime: After your weekly grocery shopping, preheat the oven to 400°F. Wash and prep beets for Beet Hummus opens in a new tab and a sweet potato for today’s lunch. Wrap beets in parchment-paper-lined aluminum foil. Pierce sweet potato in several places with a knife and place on a parchment-lined baking sheet. Roast veggies until tender, about 45 to 60 minutes.
While the vegetables roast, wash and cut cantaloupe into chunks for snacks and smoothies. Peel and seed 2 cucumbers for smoothies, and slice some for snacks. Wash, chop and store kale and broccoli for later in the week.
Peel roasted beets and make a batch of Beet Hummus opens in a new tab. Enjoy some today and save the rest for snacks later in the week.
Sunday Evening: Make a double batch of quinoa or brown rice. Serve some with dinner and store the rest for use later in the week. Get the Roasted Cauliflower Steaks in the oven, and then prepare Braised Carrots and Pearl Onions with Gremolata. (You may want to make extra carrot sticks for snacking later in the week.)
Mix up a small batch of Apple Oatmeal in a Jar (1 cup rolled oats, 1 teaspoon pumpkin pie spice, 1 cup unsweetened applesauce) and divide it into two containers. You'll wake up Monday morning with breakfast in the fridge and an extra for later in the week!
Prep one apple to make an individual Raw Apple Crisp opens in a new tab. Combine the spice-nut mixture and store in an airtight container for making another crisp later in the week.
For tomorrow's lunch, pickle vegetables for Black Bean Tostadas with Pickled Veggies opens in a new tab. Store pickled vegetables, mashed beans and prepped veggies in separate containers for tomorrow and leftovers later in the week.
Soak cashews for the Strawberry Smash Parfait opens in a new tab. Store leftover cream and fruit separately for parfaits later in the week.
Monday
Lunch: Black Bean Tostadas with Pickled Veggies
Serve with brown rice and sliced tomatoes.
Snacks & Desserts
Strawberry Smash Parfait
Additional quick and easy snacks:
Orange, nut milk
Pineapple spears garnished with unsweetened coconut flakes
Where to Start
Monday Morning: Gently reheat Apple Oatmeal in a Jar opens in a new tab and top with sliced almonds (or your favorite nut).
Pack an orange and a cup of your favorite nut milk for an on-the-go snack.
Monday Evening: Preheat the oven to 450°F and prepare Sweet-and-Smoky Spiced Fries opens in a new tab.
Prep the sloppy Joe sauce while the lentils cook. Store leftover lentil mixture in an airtight container for future meals.
Tuesday
Breakfast: Cucumber-Cantaloupe Green Smoothie
Enjoy with whole grain toast and your favorite nut butter.
Lunch: Lentil Sloppy Joes
Dinner: Vegan Harvest Vegetable Tart
Serve with a green salad dressed with Healthy Salad Dressing and cauliflower.
Snacks & Desserts
Additional quick and easy snacks:
A handful of grapes
Banana spread with favorite nut butter and topped with toasted seeds
Where to Start
Tuesday Morning: Use your pre-prepped cucumber and cantaloupe to whip up a Cucumber-Cantaloupe Green Smoothie opens in a new tab.
Tuesday Lunchtime: Gently reheat Lentil Sloppy Joes opens in a new tab mixture and serve in 2 corn tortillas for lunch. Use half an avocado for this lunch today and store the remaining half with its pit in an airtight container for Wednesday's morning snack.
Tuesday Evening: Soak flaxseed meal and then preheat the oven to 375°F. Prep and assemble Vegan Harvest Vegetable Tart opens in a new tab. Make salad and dressing while the tart bakes.
Wednesday
Breakfast: Whole Grain and Pumpkin Seed Granola
Serve with unsweetened almondmilk and sliced banana.
Lunch: Roasted Cauliflower Steaks
Serve with Braised Carrots and Pear Onions with Gremolata and quinoa or brown rice.
Dinner: Warm Kale and Lentil Salad with Sun-Dried Tomatoes
Served with Spicy Baked Tofu and steamed broccoli topped with Healthy Salad Dressing.
Snacks & Desserts
Strawberry Smash Parfait
Additional quick and easy snacks:
Whole-grain crisp breads spread with mashed avocado and flaxseed meal, piece of fruit
Leftover Sweet-and-Smoky Spiced Fries opens in a new tab dipped in coconut cream and cinnamon
Carrots and celery
Where to Start
Wednesday Morning: Leftover granola makes for a quick and easy breakfast (that's portable if needed) with almondmilk and fruit. Use the remainder of the avocado for your mid-morning snack.
Wednesday Lunchtime: Leftover Roasted Cauliflower Steaks opens in a new tab, braised carrots and rice or quinoa are just a quick reheat away.
Wednesday Evening: Marinate tofu while you make the Warm Kale and Lentil Salad with Sun-Dried Tomatoes opens in a new tab. Whip 1/4 cup coconut cream until it becomes light and airy and use 2 tablespoons as a dip for sweet potato fries. Save leftovers for a fruit parfait or another snack later on.
Thursday
Lunch: Baked Spicy Tofu
Served as a wrap with veggies alongside Beet Hummus and carrots or cucumber slices.
Dinner: Black Bean Tostadas with Pickled Veggies
Serve with spring mix salad and tomatoes.
Snacks & Desserts
Chocolate-Almond Banana Smoothie
Breakfast: Whole Grain and Pumpkin Seed Granola
Additional quick and easy snacks:
Pineapple spears garnished with chile powder and unsweetened coconut flakes
A handful of grapes
Where to Start
Thursday Morning: Gently reheat the oatmeal and stir in your favorite nut butter and top with flaxseed meal.
Thursday Lunchtime: Use leftover Spicy Baked Tofu opens in a new tab and prepared veggies to make a sandwich wrap. Serve leftover Beet Hummus opens in a new tab on the side.
Thursday Evening: You’ve got this! Leftover tostadas are a snap to assemble.
For lunch tomorrow, toast pine nuts in a dry skillet over low heat for a few minutes until fragrant. Steam some of your prepared broccoli for a side.
Friday
Breakfast: Cucumber-Cantaloupe Green Smoothie
Enjoy with whole grain toast and your favorite nut butter.
Dinner: Warm Kale and Lentil Salad with Sun-Dried Tomatoes
Serve with a side of Spicy Baked Tofu and steamed cauliflower.
Snacks & Desserts
Raw Apple Crisp
Additional quick and easy snacks:
Trail mix
Nut milk, whole grain crisp bread crackers and nut butter
Where to Start
Friday Morning: Pull out the pre-prepped cucumber and melon for a quick morning smoothie.
Friday Evening: Loving the leftovers at the end of the week! Make an individual Raw Apple Crisp opens in a new tab for a quick dessert.
Saturday
Morning: Veggie and Tofu Scramble
Lunch: Seaweed, Carrot and Avocado Salad
Serve with quinoa, broccoli and Sweet and Smoky Spiced Fries.
Snacks & Desserts
Additional quick and easy snacks:
Fresh pineapple spears garnished with unsweetened coconut flakes
Vegan cheese and whole grain crackers
Use leftover cashew cream, trail mix and chopped fruit for parfait
Where to Start
Saturday Morning: Use corn or whole grain tortillas to hold the Veggie and Tofu Scramble opens in a new tab.
Saturday Lunchtime: Soak seaweed while you prep the other ingredients for Seaweed, Carrot and Avocado Salad opens in a new tab.
Saturday Evening: Add leftover Spicy Baked Tofu opens in a new tab to your pho, if desired.
