Meal Prep Sunday | Project Meal Prep

On Monday night, I went to a knife skills class at Sur la Table, which is a cooking supply store.

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How Abbi on Broad City feels about Bed Bath and Beyond is how I feel about kitchen supply stores.

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Abbi dancing with an employee at Bed Bath and Beyond

Having been cooking for a few years now, I didn’t think I would learn as much as I did in this class. For example, my way of cutting bell peppers was so inefficient. I’m really glad I took that class, because I think I’m going to be able to chop fruits and veggies much faster (and safer) than before.

I used to not like eating oranges because the pith is sometimes really thick, but we learned how to cut oranges so that you just get the inside and now I love oranges.

We got a break in the middle to shop around the store and got a discount for being in the class, so I bought this apron that was in the sale section.

breakfast-muffins

Anyway, for breakfast this week I had the intention of having green smoothies, but in the middle of the week I decided I wanted something more substantial that I could chew. I found a recipe for these baked chocolate oatmeal breakfast muffins on Chocolate Covered Katie‘s website. They taste like dessert and are so yummy. I added coconut flakes to the recipe.

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If you saw my previous blog post, you’ll have seen a recipe for Spaghetti Squash and Sausage Pasta. That’s what I had for dinner. I used 2 squashes and that filled 4 large mason jars, and then I kept the sauce in a separate giant container. I thought it made a really good dinner, not too heavy but satisfying.

Halloween is upon us! I am planning to make some vegan treats for 2 parties that I’m going to. What are you planning on making??

Spaghetti Squash & Sausage Pasta Meal Prep Recipe

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We’re in the midst of ALL-PUMPKIN-EVERYTHING season, so what better time than now to post a recipe using spaghetti squash!

I like preparing squash by microwaving it first to soften it, because I don’t trust myself enough to cut through one without the knife slipping and accidentally stabbing myself.I’m not particularly weak or anything so I don’t know how other people cut through raw squashes.

Serves 4 (if you are really hungry) to 6

Ingredients:

  • 2 medium spaghetti squash
  • 1 can of tomato sauce
  • 1 package of Italian Field Roast sausages*, sliced into 1-inch coins
  • 2 T pesto
  • 2 cloves garlic, minced
  • 1 T olive oil
  • vegan cheese (optional topping)

Prepare the “noodles”:

Preheat the oven to 450 degrees.

To make the squash easier to cut through, microwave each one at a time for 5 minutes each, turning them over halfway through.

Let them cool for 10 minutes, or until they are cool enough to handle.

At this point, the squashes should be soft enough that you can cut through them with a knife somewhat easily. If not, microwave for an additional 1-2 minutes.

Cut each squash in half and place on two baking sheets, rind side down. Bake for 50 minutes.

Prepare the sauce:

In the meantime, sautée the sausage in olive oil for 5 minutes over medium heat.

Add the garlic and cook for an additional minute.

Add the tomato sauce and pesto, increase the heat to medium-high, and bring to a light simmer.

Assemble:

Once the squash is done, let them cool for 15-20 minutes, or until it’s cool enough to handle. Take a fork and scrape the flesh of the inside to get the spaghetti and collect in a large bowl. If the squash cooked all the way, you should be able to get everything all the way to the rind.

Mix some of the spaghetti “noodles” with the sauce, top with vegan cheese, and serve.

Stored separately, the sauce and noodles will keep in the fridge for 1 week.

* You could also use a package of vegan ground meat.

Meal Prep Sunday – Week of July 24

Meal Prep Sunday - July 24 | Vegan burrito bowl

Hello from Toronto (my home city!) — I took the red-eye two nights ago from San Francisco. My flight was delayed by almost 4 hours, so we left my connection at 2:30am instead of 10:30am and I was so tired during my connection at LAX.

I passed the time by catching Pokemon and reading magazines, one of which was Veg News. I had never picked it up before, and ended up really liking it. I got a lot of ideas and inspiration, and I also like seeing ads for new vegan products 😛

Meal Prep Sunday - July 24 | Veggie soup

Meal Prep Sunday - July 24 | Veggie soup

This week I only made breakfast, a morning snack, and dinner. For breakfast, I made vegetable soup. I cut up all the veggies (tomato, mushroom, spinach, and avocado) and put them into jars beforehand, with a spoonful of veggie broth. Then in the morning I’d just add water and microwave it for 3-4 minutes until the mushrooms got soft. It’s really warm and filling, which is nice because it’s cold right now in SF.

Meal Prep Sunday - July 24 | Tofu chocolate smoothie

Meal Prep Sunday - July 24 | Chocolate tofu smoothie

There wasn’t much protein in the veggie soup, so as a morning snack I made a protein smoothie which I’d take to work. I adapted this recipe from Chocolate Covered Katie. It has a huge block of tofu (about 1 cup) instead of protein powder. You can’t taste it though because the cocoa powder and peanut butter masks the tofu taste really well. I highly recommend it if you don’t like using protein powder.

Meal Prep Sunday - July 24 | Vegan burrito bowl

I didn’t make lunch because I just decided to eat the lunch we get at work. I normally don’t, because there aren’t many vegan options that are also healthy, so I end up eating the same thing on consecutive days.

For dinner, I made burrito bowls with Beyond Beef meatless crumbles, black beans, store-bought salsa, quinoa, and home-made guacamole. The guac did start turning brown on Thursday, but it still tasted perfectly fine on Friday. I ended up sprinkling some Daya shredded cheese on the beans because they were a little bland (I didn’t add any seasoning).

I decided I should start rating my meals based on:

  • taste
  • how much effort and time were required to make them
  • cost-effectiveness
  • how long they stayed good

So here it is!


Veggie soup

  • Taste: 5/5
  • Prep: 5/5
  • Cost: 5/5
  • Longevity: 5/5

Burrito bowl

  • Taste: 4.5/5
  • Prep: 4.5/5
  • Cost: 4/5
  • Longevity: 5/5

I’m about to head off to a very early family dinner / combined birthday celebration. I ordered a vegan birthday cake from a vegan bakery called Bunners. I’m debating whether or not I’m going to tell my family that it is vegan until they taste it, because I don’t think they’ll suspect that it is.

Anyway, have a wonderful week!

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!