10.11.2019 / By Jenne / Leave a Comment
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There are a billion healthy vegan recipes on the internet and in cookbooks, but most of us need a plan to make them a part of our diet. Starting today I’m going to be sharing a weekly vegan meal prep guide (aka meal plan), to help you maintain a healthy lifestyle.
Occasionally these meal prep guides will be accompanied with a video, like this one: Vegan Meal Prep for Busy People. They’ll always link out to a PDF that includes the printable recipes, suggestions for how to pair each dish, and a shopping list. This is all free, of course. If you enjoy my healthy vegan recipes, please share my blog with your friends! Lastly, before we move on to the meal prep, make sure you sign up for my weekly newsletter. Each week I share a couple more delicious healthy vegan recipes, products I recommend, events, and a reminder to download the meal prep guide. My newsletters are always fun, brief, and totally free 😉
This week’s meal prep features delicious black bean burgers, smoky roasted vegetables, marinated tempeh, and a few other recipes that are VERY EASY TO MAKE!
Below you’ll find the healthy vegan recipes for this week, plus a breakdown of how you can mix-and-match them so that you don’t get bored eating the same meal everyday.Download a printable PDF guide of my meal prep here! (shopping list included).
Smoky Roasted Brussels Sprouts & Carrots
Jenné
If you don't have Brussels sprouts use cauliflower, broccoli rabe, cabbage, or broccoli. If you don't have carrots try parsnips, sunchokes, sweet potatoes, beets, or other vegetables you like.
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Course Side Dish
Servings 4
Ingredients
- ½ red onion thinly sliced
- 1 lb brussels sprouts halved
- 1 lb small carrots halved, or diced
- 1 tablespoon maple syrup
- 1 teaspoon smoked paprika
- ¼ teaspoon cayenne pepper
- 2 tablespoons grapeseed oil
- 1 teaspoon sea salt
- ¼ cup toasted pumpkin seeds
Instructions
Preheat oven to 375°.
Place cut vegetables into a skillet or onto a baking sheet.
In a small bowl mix together the maple syrup, smoked paprika, cayenne pepper, and oil. Pour mixture over the vegetables, and toss to coat.
Sprinkle salt over the vegetables, and roast for 40-45 minutes, or until vegetables are tender.
Check your vegetables 30 minutes into the cook time, and stir them if necessary.
Serve hot and garnished with toasted pumpkin seeds.
Tried this recipe?Let us know how it was!
Roasted Mushrooms
Jenné
For this recipe I like to use a mixture of oyster, maitake, shiitake, baby bella, and enoki mushrooms. Use whatever you can find at your local farmer’s market, grocery store, or Asian market.
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Prep Time 5 minutes mins
Cook Time 20 minutes mins
Course Side Dish
Servings 4
Ingredients
- 4-5 cups mushrooms whole or sliced
- 1 tbsp grapeseed oil
- ½ teaspoon salt
Instructions
Preheat oven to 375°.
Toss mushrooms with oil, and spread evenly inside a baking dish.
Sprinkle on the salt. Then roast for 20 minutes, or until tender and meaty.
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Marinated Tempeh
Jenné
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Prep Time 5 minutes mins
Cook Time 20 minutes mins
Total Time 25 minutes mins
Course Main Course
Servings 4 -6
Ingredients
- 2 packages of tempeh cubed. I buy original Lightlife brand
- ½ cup soy sauce
- ½ cup balsamic vinegar
- 3 tbsp maple syrup or agave
- 1 tbsp chipotle chili powder
Instructions
Place cubed tempeh in a storage container or bowl.
Whisk together the soy sauce, vinegar, syrup and chili powder, and pour over tempeh.
Allow the tempeh to marinate for at least one hour.
Once it has marinated, pan sear the tempeh in a skillet or bake in an oven at 350° for 15 minutes.
Tried this recipe?Let us know how it was!
Black Bean Burgers
Jenné
This recipes is inspired by the mynewroots.org black bean burgers.
You can be flexible with the type of nuts and seeds used in this recipe. Any swaps will work. For example you could use only sunflower seeds (1 cup total), or you could do almonds instead of brazil nuts, or cashews instead of pumpkin seeds. Hemp seeds are soft, so they’d be good replaced with walnuts. Or you can stick to the recipe 😉
5 from 1 vote
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Prep Time 20 minutes mins
Cook Time 30 minutes mins
Total Time 50 minutes mins
Course Main Course
Servings 3 -6
Ingredients
- 1 red pepper roughly chopped
- ½ red onion roughly chopped
- ½ cup brazil nuts or almonds
- ¼ cup pumpkin seeds
- ¼ cup hemp seeds
- 2 cloves garlic
- 2 tsp chili powder
- 2 tsp cumin
- 1 ½ tsp sea salt
- 1 14- oz can black beans
- 1 cup cilantro chopped
- ½ cup quick cooking oats or oat bran
Instructions
Preheat oven to 350° and line a baking dish with parchment paper. Also grab a large mixing bowl, and your food processor.
Add red pepper and onion to the food processor, and pulse until minced. Pour into the large mixing bowl.
Add the brazil nuts, seeds, garlic cloves, chili powder, cumin, and sea salt to the food processor, and blend until it has combined into a grainy mixture. Pour into mixing bowl with the onion and pepper.
Add beans and cilantro to the processor, and blend until almost smooth (a few chunks of bean is okay). Pour into the mixing bowl.
Pour your oats into the mixing bowl with the other ingredients, and stir well to combine. The oats will expand and help hold the burgers together.
Form into tight palm-sized patties, and place each onto the baking sheet.
Bake for 25 minutes.
Remove from the oven and use a spatula to flip each burger. Continue baking for another 10 minutes.
Serve as a regular burger with bread, tomato, avocado, cucumber, and arugula, or serve crumbled up over a salad.
Tried this recipe?Let us know how it was!
Cucumber White Bean Salad
Jenné
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Prep Time 10 minutes mins
Cook Time 1 minute min
Total Time 11 minutes mins
Course Salad
Servings 4 -6
Ingredients
- 4 small Persian cucumbers diced
- 1 ripe tomato diced
- 1/4 cup red onion minced
- 1/4 cup fresh dill minced
- 2 cups cooked white beans
- 1/2 tsp sea salt
- 1/4 tsp black pepper
- 1-2 tbsp apple cider vinegar
- 1-2 tbsp fresh lemon juice 1 lemon
- 3 tbsp extra virgin olive oil
Instructions
Combine all ingredients in a bowl.
Season to taste with more salt and pepper.
Tried this recipe?Let us know how it was!
Perfect Instant Pot Rice
Jenné
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Prep Time 1 minute min
Cook Time 24 minutes mins
Course Side Dish
Servings 6
Ingredients
- 2 cups brown rice
- 2 ½ cups water
- 1/2 tsp salt
- 1 tsp oil
Instructions
Add all ingredients to the Instant Pot and give it a stir.
Seal the Instant Pot lid, and pressure cook for 24 minutes. Let it natural release for 10 minutes then quick release.
Tried this recipe?Let us know how it was!
HOW TO MIX & MATCH WHAT YOU’VE PREPPED:
Tacos
- Filled with Marinated Tempeh, shredded red cabbage, salsa, and guacamole (homemade or store-bought).
- Filled with Roasted Mushrooms shredded red cabbage, salsa, and guacamole. Serve with Smoky Roasted Brussels Sprouts.
Buddha Bowl
- Marinated Tempeh, Smoky Roasted Brussels Sprouts, brown rice, kale (massaged with dressing or sautéed), topped with tahini dressing (recipe with salad dressings above)
- Black Bean Burgers, Cucumber White Bean Salad, brown rice, romaine lettuce (lossed with dressing), topped with sliced avocado or guacamole
Salad
- Black Bean Burgers, massage kale with dressing, Cucumber White Bean Salad
- Marinated Tempeh, romaine lettuce with dressing, Smoky Roasted Brussels Sprouts
Pasta
- Roasted mushrooms with pasta and tomato sauce, with a side of Cucumber White Bean Salad
- Cucumber White Bean Salad tossed with cold pasta (pasta salad style), served with a side of Smoky Roasted Brussels Sprouts
