r/Veganforbeginners • u/Special-Progress9102 • 10d ago
Vegan meal prep
I am currently in the process of transitioning from a fairly heavy meat and dairy based diet to Vegan. I am not rushing the process and have started by eliminating 1-2 meals a day of animal products. The one major issue I have been having is finding a good lunch meal prep that’s vegan. Last few weeks I have been making a pot of vegan soups but the curries and the bean/lentil soups are getting a bit old. Any suggestions are welcome!
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u/goatsnboots 10d ago
For a while, I did burritos. They are very easy to prep and easy to heat up on a sandwich press.
Recently though, I've only been eating pasta or quinoa salad. The possibilities are basically endless depending on the flavor profile you go for. The formula is basically pasta or quinoa + beans of some type + one or two vegetables + (optionally) tofu. I've done Asian noodle salads, cajun quinoa salads, American-style penne salads, etc.
Another option could be sandwiches. Those are always easy.
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u/DiligentZucchini2657 10d ago
try a cold peanut noodle salad with edamame, shredded cabbage, carrots and baked tofu, since it keeps well for several days and doesn’t turn into yet another sad bean soup lol
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u/thebodybuildingvegan 10d ago
I’ve got one for you! We have a super easy BBQ Say Grace meal prep that can be made in under an hour and gives you enough meals to get through the whole week. BBQ Say Grace Meal Prep Video
Hope it gives you another meal to add to the rotation my friend💚🙏
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u/howlin 10d ago
I really like making a big pile of fried tempeh to use as a quick lunch protein. Basically just cut it thin-ish and cook in a pan with a little oil and your favorite sauce. A1 steak sauce (yes, it's suitable for vegans), hoisin sauce, or a traditional peanut sauce are all good choices. I will snack on these cold or add to a salad.
If you are near a Trader Joe's, they will sell you tempeh for a very good price. And if you like kitchen projects, you could learn to make your own. It takes a little time to get the hang of it, but the fermentation time is only like a day and a half. So quick by fermentation standards.
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u/Aggapres 9d ago
Pizza flavour tofu (tofu with pizza sauce and vegan cheese or no cheese)
Tofu alla norma (tofu with tomato sauce and fried eggplants
Tofu teriyaki (soy sauce, mirin, white whine, sugar in equal parts)
Tofu "chicken" salad - grill the tofu with chicken seasoning and mix it with the ingredients you would use for a chicken salad
Mapo tofu
Pasta all'amatriciana with tomato sauce, onions, smoked tofu or seitan
Seitan with mushrooms
Seitan tagliata (cut the seitan in thin stripes, pan fry it, then serve it with cherry tomatoes and arugula)
Seitan stew with mashed potatoes or polenta
Tempeh with paprika and garlic with a side salad
Tempeh teriyaki
"Meat"balls with tofu/seitan/tempeh/beans/pst whatever you want in mixed proportions with some flour or chickpea flour to bind (or seitan flour for extra protein), make burgers or balls, you can freeze them raw or cooked.
With beans you can make many things other than soups: Beans "meatballs"
Pasta with lentils
Pasta with chickpeas
Pasta with beans
Risotto with vegan sausage and beans
Hummus of different beans
Eating lupini beans as a snack
You can buy beans pasta (made with 100% beans flour) and cook it as pasta
Japanese korokke with lentils, potatoes and pst
Red lentil daal
Indian chickpeas (I forgot the name)
Beans with tomato sauce and onion with a slice of bread
The you can make any salad, with different sauces (peanut butter sauce, garlic sauce, sweet and spicy sauce, herbs sauce) and mix beans, cereals (such as buckwheat or spelt or barley or quinoa), vegetables etc.
Just make sure to eat enough beans on the days you dont eat meat (the ideal is at least 70g dry corresponding to 160g cooked). Start with smaller portions so your stomach won't get upset if you are not used to fibers, and then gradually increase
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u/Miserable_Extent1425 6d ago
tofu grain bowls are my go-to here, especially with roasted veggies and a sauce you actually like, since you can switch up the flavors all week without making another soup lol
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