Meal Prep Sunday: Week of June 19

MEAL PREP SUNDAY

This week was kind of crazy. I had stuff to do after work every single day of the week, plus I got sick in the middle of the week. Also, I ran out of dinner food on Tuesday night!

When I made this quiche, I used a store-bought vegan crust, which turned out to be sweet. I ate around it because it tasted so weird with the filling. The filling, btw, was soft tofu with spinach, basil, and some vegan cheese sprinkled throughout. It was so good!

Overnight oats with blueberries

For breakfast, I had really basic overnight oats.

Vegan chicken salad open faced sandwich

For lunch I made “chicken” salad sandwiches, made with Beyond Meat strips, grapes, and celery.

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When I ran out of dinner food, I bought a bunch of zucchinis and spiralized them to make zoodles with avocado cream sauce (avocado, lemon, garlic, water, salt, chili flakes). It was so fast and easy to make!

What did you all make this week?

Meal Prep Sunday: Week of June 5

MEAL PREP SUNDAY

I went hard this meal prep, lol. I spent like 5 hours cooking, taking a break in between to go to acupuncture.

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I also started drinking wine into the afternoon.

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For breakfast, I made steel cut oats that I mashed some banana into while it was cooking, in order to avoid adding extra sugar or sweetener. I also threw in some goji berries and chopped apples to make it more filling.

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For lunch I made a salad in a jar, with pearl barley, arugula, sweet marinated tofu, edamame, and tempeh. I was kind of sad that the tofu didn’t look or taste nearly the same the next day as they did coming out of the oven. Thankfully I “sampled” some when it came out of the oven 😉

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For dinner, I made a lentil loaf with nuts and raisins in it (recipe from the Oh She Glows cookbook). The glaze is sweet and ketchup-based, and adds so much moisture and flavor. I highly recommend making this loaf — it’s super dense and filling.

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I served it with chili-topped green beans and mashed cauliflower sprinkled with nutritional yeast.

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My snacks were:

  1. Home-made protein bars that I kind of made up the recipe for. They have protein powder, almond butter, nuts, and dates. I keep them in the freezer because they taste the best that way.
  2. Cut up carrots and celery with this amazing cashew dip by the Cashew Reserve that I found at the grocery store. It’s so creamy and flavorful! If you come across it, I recommend you try it.

And that’s all, folks!

Meal Prep Sunday: Week of May 29

It’s good to be back home, making my own food, and eating greens after eating so much bread and potatoes on my trip.

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This week I made lunch and dinner both from the new Raw Vegan Not Gross cookbook. I’ve been a huge fan of RVNG ever since my friend introduced me to the videos on the Tastemade YouTube channel. I find Laura Miller’s approachable, non-pretentious personality and attitude towards food to be really refreshing.

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For lunch I had Walnutballs in red sauce on top of zoodles. I think you’re supposed to serve it cold but I thought it tasted better warmed up. It didn’t taste much like spaghetti and meatballs but it was delicious in its own way and doesn’t make you feel sleepy after eating it!

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For dinner I had Spaghetti squash mac and cheese. The sauce was primarily cashews and nutritional yeast. I added salt and half a can of full fat coconut milk to make it taste more “cheesy”. It was so tasty I ate a serving of it while I was cooking 🙂

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Since I did that, I made another impromptu dish with the leftover veggies I had along with coconut milk, curry powder, and red curry paste. It was supposed to be a soup but the flavor was a little strong, so I ate it with rice.

Fun fact: I ordered my groceries from Instacart (a grocery delivery service) this week because I didn’t have time to go the store, and the shopper picked out a rotten watermelon. It was extremely heavy for a watermelon of its size, so I thought it was just really ripe. Also, on the outside it was a solid dark green color, so I thought it was a different species. I didn’t think it was rotten, so I took a sip of the juice inside and nearly threw up.

I may be traumatized from eating watermelon ever again, guys.

Meal Prep Sunday: Week of May 15

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I’m publishing this post super late because in the whirlwind of travelling I forgot I had written a draft (whoops!).

I honestly can’t remember what I made for breakfast (it’s in those jars) 😡

But, for lunch I had bunless Beast burgers, which I really like because they have 23g of protein for 1 patty.

For a snack I made zucchini oat muffins inspired by Brothers Green, but I omitted the chocolate because I couldn’t find vegan dark chocolate at the store.

For dinner I made a stir fry with tofu and peanut sauce. I accidentally overcooked the veggies in the stir fry (and I hate overcooked veggies) so it was hard to keep eating it everyday, which is my nightmare in the world of meal prepping. I don’t like wasting food!

Meal planning & grocery list template

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As you already know, I love planning what I’m going to eat everyday and I always make categorized grocery lists before I go shopping for Meal Prep Sunday.

I made a free template you can download and use for your own meal preps too!

You can either print it out and fill it in with a pen or pencil, OR you can edit it first in a PDF viewer, such as Preview on Mac. Here’s how:

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  1. Go to Tools and make sure Text Selection is checked
  2. If the font toolbar isn’t visible, go to View and click Show Markup Toolbar.
  3. Select the font you want to use by clicking on the A icon in the Markup Toolbar (see screenshot).
  4. Double click on each line and type in your grocery items.
  5. To add meals and the date, go to Tools > Annotate > Text. A textbox will appear and you can type anything you want.

 

Get the template!

I hope you love it!

Time-efficient food

 

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One Sunday for meal prep, I had decided to try making fresh spring rolls. You know, the kind with the clear rice paper and fresh veggies & tofu inside. I love eating spring rolls and it didn’t seem that hard. It wasn’t until I realized how bad I am at wrapping them and how many steps were involved that I was like, What the heck did I get myself into?

I had to fry up the tofu, julienne all the vegetables, make a dipping sauce, make a sauce for the tofu (I skipped this because ain’t nobody got time for that), soak each sheet of rice paper in a shallow bowl of warm water, then put all the filling inside and wrap everything up.

It took me like 1 minute to eat each spring roll but so many more minutes to prepare.

When the magnitude of prep time is so much greater than eating time, I feel like those recipes aren’t very time-efficient and, frankly, not worth it to me, unless I’m trying to impress someone or I have a lot of spare time. These are also the foods that I like ordering when I go out to eat.

These are the foods on the orange (bottom right) of my food matrix of eating vs. prep time.

On the top left purple quadrant are foods that are both quick to prepare and quick to eat, like cereal — you dump it in a bowl with some milk and you can eat that one serving in like 5 minutes.

Foods on the top right yellow quadrant hit the sweet spot — they still require little active cooking time but make a lot of servings or take long to eat. For example, raw veggies and salads require a lot of chewing and most of the prepping involves chopping stuff. Crockpot meals require little active cooking time since you let time and the crockpot or slow cooker do all the work, but you can make a lot of servings that take days to consume.

Foods in the blue section can take a longer time to make but also yield a lot of servings.

In summary:

  • foods in the top left and bottom right corners take about as much time to eat as to make
  • foods in the orange section take way longer to make than to eat
  • foods in the yellow section take way less time to make than to eat

Let me know if you have any more yellow section recipe ideas!

Meal Prep Sunday: Week of April 24

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This week’s menu:

Breakfast – Green smoothie with spinach, banana, fruits, almond milk and protein powder. I put all the smoothie ingredients (except the protein powder and almond milk) in mason jars and stuck them in the fridge. 1-2 hours before consuming, I took them out of the fridge to let them thaw a little. This was a pretty convenient technique.

Lunch
– Broccoli, cauliflower, tomato, bell pepper, and tempeh salad with a lemon-cilantro dressing

Dinner 
– Rainbow salad with purple cabbage, spiralized zucchini, avocado, bell peppers, carrot, and cherry tomatoes and a mango dressing. Both of the salad recipes were inspired by Rawvana.

I was trying to eat mostly raw, and I learned a big lesson: When you’re eating raw vegan food, eat TWICE as much as you think you need to.

On the first and second days, I was constantly hungry. After that I started eating 2 servings of the lunches I had made, adding seitan to the salads, and snacking on a lot more fruits and vegetables in between meals.

I don’t think this is a diet I can get used to, but it really helped me move toward eating more fruits and veggies. (Pssst… TMI: going to the bathroom was also super smooth).

On the plus side, meal prepping didn’t take much time because I didn’t have to wait for anything to cook. There was just a lot of chopping. And all of the produce lasted perfectly throughout the week!