Plant-Based Meal Prep | 5 Simple Steps

It’s A Lifestyle, Not A Diet

Come springtime, our seasonal “softness” has hit us, and the idea of wearing a swimsuit makes winter [suddenly] sound appealing. For many, motivation and self-discipline goes into storage along with the bikinis and short shorts. If we could be more proactive about living a healthy lifestyle, we would be working on our base tan instead of riding the wave of weight fluctuation. But for those who hate the kitchen, what’s the solution? 

The multi-billion dollar weight-loss industry popularizes supplements, diets, and phrases like, “You are what you eat,” or, “Abs are made in the kitchen.”  If we are what we eat, call me Popcorn. I admit, one of my favorite snacks requires no cooking, but my husband refers to me as a “plant eater” because I prefer a diet rich in green stuff. That being said, pills and meals should never be paired with the word DIET because diets aren’t sustainable and diet pills can often lead to new health issues. 

The Non-Diet, Diet

Making every meal plant-based [≥ 90% plants] is a non-diet approach to achieving a truely healthy lifestyle. Once you’re used to prioritizing plants for every meal, you’ll begin to enjoy the lasting benefits in your digestion, skin, and waistline. You’ll also see relief from chronic ailments like inflamation, poor sleep, and stress, which are often influenced by the high sugar, high salt, high cholesterol, and artificial ingredients in diet foods and fads. SPOILER: Foods labeled “Sugar Free” or “Keto” often contain artificial sugars or sugar alcohols which have been linked to diabetes. If your goal is to enjoy maximum benefits with minimal effort, it doesn’t get much easier than eating plants.

Nutritious & Delicious Grocery List

What I love about prepping food is it eliminates the inconvenience of cooking and doing dishes every day. Below, I’ve shared what my typical plant-based grocery list looks like. If you’re not particularly talented in the kitchen, you’ll appreciate that many of these items require zero cooking or prep. Just grab and go.

Shop Local & In-Season When You Can

While you can usually find most of these year-round in the US, research which fruits and veggies are locally grown and in-season before going to the grocery store. Shopping locally grown, in-season produce is more sustainable, and more likely to have nutritional integrity. Another perk of plant-based eating is knowing what’s going in your body; when food doesn’t require an ingredient list, you’re on the right track. #GrabAnApple

• Leafy Greens & Veggies: Onion, Mushroom, Bell Pepper, Carrots, Zucchini, Broccoli, Green Beans, Asparagus, Brussels Sprouts, Cucumber, Spinach, Arugula, Fresh Herbs, Romaine Lettuce, Beets, Sweet Potatoes. Note: Technically, some of these are fruits, but just like most think of peanuts as a nut and not a legume, most of us also think of zucchini and cucumber as veggies.
• Plant-Based Proteins: Tofu, Falafel, Seitan, Tempeh, Nut Butters, Beans, Seeds, Legumes
• Fruit: Apples, Bananas, Grapefruit, Berries, Melon, Oranges, Lemon, Lime, Dates, Tomato, Avocado
• Healthy Fats: Avocado, Hummus, Nuts, Seeds, Olive Oil
• Nuts/Seeds: Almonds, Cashews, Walnuts, Pecans, Pine Nuts, Sunflower Seeds, Pumpkin Seeds, Chia Seeds, Flax Seed, Hemp Seed, Coconut
• Carbs: Whole Grains, Pastas and Breads, Beans, Legumes, Potatoes
• Condiments: Salsa, Hummus, Coconut Oil, Olive Oil, Apple Cider Vinegar, Tahini, Sriracha, Pesto, Natural Sweetener (local honey, 100% maple syrup), Garlic, Balsamic Vinegar, Dijon, Dark Chocolate Chips
• Herbs & Seasonings: Sea Salt, Black Pepper, Salt-Free Lemon Pepper, Cinnamon, Nutritional Yeast, Red Peper, Cumin, Cardamom, Coriander, Dill, Turmeric, Cilantro, Basil
• Non-Dairy: Almond Milk, Non-Dairy Creamer, Coconut Water, Fresh Squeezed Juices, Tea, Coffee
• Treats: Homemade Date Balls, Zucchini Bread Muffins, Simply Salted Popcorn, Nicecream, Snacking Chocolate (dark chocolate bark with nuts & seeds – I keep mine in the freezer).

Plant-Based Meal Prep

Start: Chop, Cook, Combine, Convenience

• Chop: Veggies, Protein (pre-cook if desired)
• Cook: Protein & Carbs (Tofu, Grains, Legumes)
• Combine: Portion in Tupperware
• Convenience (Grab & Go): Bars, Fresh Fruit, Trail Mix, Chips or Veggies with Hummus or Guac

Next: Follow The 5-Step Checklist

1. Base (Rice, Oats, Bread, Pasta, Leafy Greens)
2. Fruit or Veggie
3. Protein (This is sometimes your healthy fat)
4. Healthy Fat (Avocado, Nut Butter, Hummus, Oil, Seeds etc.)
5. Seasoning/Sauce/Condiment

try: 5-Step Meal Examples

• (1) Oats (2) Blueberries (3) Chia Seeds (4) Coconut Milk (5) Cinnamon & Honey
• (1) Whole Grain Toast (2) Berries (3/4) Nut Butter (5) Cinnamon or Honey Drizzle
• (1) Sprouted Grain Wrap (2) Spinach (3) Roma Tomato (4) Avocado or Hummus (5) Sea Salt
• (1) Jasmine Rice (2) Snap Peas, Mushroom, Peppers, Bok Choy (3) Tofu & Edamame (4) (5) Soy Sauce
• (1) Pizza Crust (2) Tomato Sauce, Zucchini, Peppers, Mushroom (3) Spinach & Hemp Seeds (4) Olive Oil (5) Pesto + Nutritional Yeast
• (1) Quinoa or Chickpea Pasta (2) Onion, Mushroom, Peppers (3) Green Lentils (4) Olive Oil & Hemp Seeds (5) Tomato Sauce