VEGAN MEAL PREP ON A BUDGET

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Social media platforms have been incredibly helpful with changing my lifestyle and eating habits. I came across a vegan meal prep on YouTube by Yovana Mendoza, more popularly known as Rawvana. This particular meal prep was aimed toward weight loss- so you won’t find high calorie, or hearty meals ova here. She has an abundance of inspiring recipes and advice, which leads me to this post!

I decided to try out this meal prep thing. I remember meal prepping a few years ago with baked chicken, broccoli and brown rice for a straight week. By day 3 it was a real struggle to even take a bite.

That’s what I love about this set of recipes! They are:

Bright and fun

Delicious

Nutritious

Clean

In addition to this week’s meal prep being a variety of great fruits, veggies, legumes and grains- it was super affordable! For less than $6 bucks a day/person for breakfast,lunch and dinner! (not including drinks/snacks)

Here is what you will need this week!

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Shopping List

1 lb of bananas: $0.59

1 cup uncooked steel cut oats: $1.50

1 papaya: $2.00

1 bunch or bag of spinach: $1.99

1 carrot : $0.29

1 onion:$0.20

1 red bell pepper: $0.88

2 limes: $0.66

3 lbs russet potatoes: $2.39

1 bunch of cilantro: $0.89

4 sweet potatoes: $2.26

2 cucumbers: $1.00

2 avocados: $1.35

3 roma tomatoes: $1.25

1 red cabbage: $1.57

1 lb of frozen, canned or organic dry green peas: $1.75

1 garlic: $0.55

1 cup (uncooked) quinoa: $3.00

1 cup (uncooked) brown rice: $0.75

1 can of chickpeas/garbanzo beans: $1.00

Total: $27.87

Cinnamon and salt

Meal prep containers I get from Amazon 

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*To be most efficient at this meal prep business is to cook all your grains, legumes, oats FIRST. Get that part out of the way. I thank my mom daily for the rice/quinoa cooker she bought me- it truly is a lifesaver, especially when travelling. So for these recipes I made the rice, quinoa, steel cut oats and the baked potatoes first.

*if you’re wanting to save time, just boil or microwave your potatoes 

Also if you bought dry peas, soak them in water for at least 2 hours or the night before you plan on meal prepping. While those were cooking, I cleaned and prepped all my fruits and veggies.

Breakfast

Option 1: Fruit Smoothies

Chop up some papaya, 2-3 bananas and some spinach. Place these ingredients, and any of your favorite/on hand fruits that you have, into freezer safe meal prep containers (or freezer bags).

In the morning grab a bag/container, add some water or almond milk ( I add 2 scoops of vanilla Orgain plant based protein powder) and blend it up!

Option 2: Cinnamon Banana Oats

Cook steel cut oats according to instructions.

Place 1/2 cup of cooked oats in containers with a mashed or sliced banana. Sprinkle with cinnamon. Place containers in the fridge. It is so yummy cold or hot!

*I made 3 oatmeal and 2 smoothies for the week.

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Lunch/Dinner

Option 1: Quinoa Salad

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Add your cooked quinoa, 2 chopped tomatoes, 1 chopped cucumber and the juice of lime to a bowl. Add some salt to your liking!

*These go great in red cabbage taco shells, with vegan ranch and avocado!

Option 2: Sweet Potato Mash

Bake sweet potatoes (4) and russet potatoes (4) at 400 degrees until soft. It took about 45 min. Put one sweet potato to the side.

*if you’re wanting to save time, just boil or microwave your potatoes

Remove the skin of the remaining potatoes and mash them all together. Add drained/rinsed chickpeas, some chopped cilantro, 1 chopped cucumber and some salt.

Option 3: Veggie Fried Rice

Heat up a frying pan. Place 1/2 chopped onion in the pan and some chopped red cabbage with some water. Heat veggies until they are soft and fragrant, on medium for 5-8 minutes. Add 1 chopped carrot. Stir for another 3-4 minutes. Then add in cooked brown rice. Add some salt to taste.

*i added liquid aminos before eating!

Option 4: Pea Soup

Boil 4 cups of water with the other half of the onion (one whole chunk, not chopped) and 1-2 cloves of garlic. Then add your peas. Cook for 20-30 min until peas are soft. Add half of the peas, the onion and garlic to the blender until smooth. Before adding this puree back to the pot, drain some of water out. Add the puree back to the pot and cook for another 5 minutes on medium low.

*Great paired with avocado and cilantro.

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Additions: Spinach greens with dressing or sliced baked sweet potato (the extra one from the mash recipe)

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Now that everything is cooked, it is time for the fun part! Apart from breakfast stuff, mix and match the lunch/dinner options so that every day is something different!

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No matter what combination you choose, your meal will be:

Wholesome

Full of color

Delicious

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Since I am away from home in Iowa, I have a minimal amount of cookware- so this meal prep took me a good 3-4 hours (eek). BUT the best part is I didn’t have to cook a thing for five days! So it was totally worth it!

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I even took one of my meals on a hike. It was just as good as the first day! Let me know if you try any of these out! And a huge shoutout/thanks to Rawvana.com for this awesome meal plan!

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Happy cooking,

Sherise Rae

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