Culinarily Challenged | Plant-Based Meal Prep

It’s that time of year. Our winter “softness” has hit us like a ton of bricks, diet & exercise ads are everywhere we go, and the idea of wearing a swimsuit makes winter much more appealing. For some reason, our motivation and self-discipline go into hibernation along with our short-shorts. If we could be more proactive about implementing a healthy lifestyle, we would be working on our base-tan instead of riding the wave of weight fluctuation. I believe the first step is in the kitchen, but why is it so hard for so many people to cook? 

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, I must be popcorn. I admit, my favorite food requires no cooking, but my husband refers to me as a “plant eater” because I prefer a diet rich in green stuff!  The trick to healthy and practical cooking is in the preparation, and there are plenty of options for the culinarily challenged.

Nutritious & Delicious Grocery List

This is my preferred cooking style. What I love about prepping food is it eliminates the inconvenience of cooking and doing dishes every day. Below is my suggested grocery list plus simple tips for meal prep. Tip: Search in-season produce before going to the grocery store.

• Leafy Greens & Veggies: Onion, Mushroom, Bell Pepper, Carrots, Zucchini, Squash, Broccoli, Asparagus, Brussels Sprouts, Cucumber, Spinach, Arugula, Fresh Herbs, Romaine Lettuce, Sweet Potatoes
• Plant-Based Proteins: Tofu, Seitan, Tempeh, Nut Butters, Beans, Seeds, Legumes
• Fruit: Apples, Bananas, Grapefruit, Blueberries, Strawberries, Melon, Oranges, Lemon, Lime, 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, Sea Salt, Black Pepper, Salt-Free Lemon Pepper, Cinnamon, Nutritional Yeast, Tahini, Sriracha, Pesto, Red Pepper, Natural Sweetener (honey, maple syrup), Garlic, Balsamic Vinegar, Tamari
• Non-Dairy: Almond Milk, Non-Dairy Creamer, Coconut Water, Fresh Squeezed Juices, Tea, Coffee

Plant-Based Meal Prep

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 (w/Nut Butter), Trail Mix, Chips or Veggies & Hummus or Guac

Easy 5-Step Meal 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

5-Step Meal Examples

• (1) Oats, (2) Blueberries, (3) Chia Seeds, (4) Coconut Milk, (5) Cinnamon & Honey
• (1) Sprouted Grain Wrap, (2) Spinach, (3) Roma Tomato, (4) Avocado, (5) Sea Salt
• (1) Jasmine Rice, (2) Seasoned Snap Peas, Mushroom, Peppers (3) Marinated Tofu, (4) Tahini, (5) Soy Sauce
• (1) Pizza Crust, (2) Zucchini, Peppers + Mushroom (3) Spinach, (4) Olive Oil, (5) Tomato Sauce, Dried Basil, Garlic + Nutritional Yeast