Hi friends –
I had a request for this post (Hi, Jess)! It was such a great idea, I had to put something together as soon as I had a moment. Pregnant, new mom, veteran mom… or just someone who needs more hours in the day… there is nothing better than having a freezer full of vegan meals ready to warm up at a moment’s notice. And beyond that, a great meal prep routine will cut down on the time you spend in the kitchen and give you more time to yourself and your family.
There’s a few parts to this post – first, I’ll share a list of my favorite freezer-friendly vegan meals. They are easy to put together and reheat quite nicely. These are honestly so great for anyone who is pregnant and looking to stock their fridge before the big arrival. There’s no time to do much else other than feed and cuddle your angel in the first few weeks – never mind making hearty vegan meals. But mama’s gotta eat! The recipes below will be a lifesaver.
Second, I am also going to share some of my favorite meal prep tips. I find that these help me throughout the week as a new mom – especially for breakfast and lunch. Now that Willow is officially crawling and getting into everything, I’m usually just chasing her around and keeping a close eye. Having ingredients prepped out for the week makes it so easy to just toss everything into a bowl and get right back on the floor to give her attention while I eat.
Finally, sharing a sample menu of what my week looks like based on my meal prep.
I hope that this is helpful!
Vegan Freezer Meals
- Lentil Stew
- Escarole and Beans
- Stuffed Peppers
- Veggie-packed Pasta Sauce (just make your choice of pasta after de-frosting sauce)
- Walnut Pesto (just make your choice of pasta after de-frosting sauce)
- Vegetable Soup
- Golden Vegetable and Chickpea Soup
- Vegan Jackfruit Enchiladas
- Vegan Butter Bean Masala
- Nuts ‘n Seeds Burgers
- Tempeh and Peppers
Vegan Meal Prep Tips
The below is a list of items that I would normally prep at the beginning of the week and/or weekend. Not all at once, but a lot of them, to be honest. I usually do this on a Saturday or Sunday morning when my husband is home to keep Willow entertained. Once I have this kind of stuff done and tucked away in the fridge, I am ready for the week. I’ve also shared a lot of meal prep and bulk cooking tips here, if you are interested.
To prep for week, I will:
Wash and chop up lettuce – store in air-tight container. Quick to make a salad when it is already clean, or to add to a bowl with other ingredients,
Dice veggies that I’ll need for week – usually carrots, celery, red peppers, and onions. Great to snack on or use in a bowl. Or to even sauté quickly.
Rinse and drain beans – store in air-tight container. I use beans all week long in salads, wraps, burrito bowls, etc.
Cook large batch of grain. Brown rice and quinoa are my favorites for either burrito bowls or quinoa salads.
Cook batch of lentils. Love having lentils to use in wraps, bowls, or as is with some rice.
Bake 3-4 sweet potatoes. Wrap in foil and leave in fridge to warm up later. Top with whatever you have in your fridge or pantry. My go-to is usually tahini and walnuts. Black beans, corn, and avocado is also amazing. So manny ways to enjoy a loaded potato for lunch.
Make batch of white bean salad. Use in wraps and sandwiches, or to top on a a salad.
Make batch of vegan protein, tofu bites, or roasted tempeh and veggies. Pick a protein and keep on hand in fridge to pick on or add to sandwiches, rice bowls, salads, etc.
Make guacamole. I love guacamole, so it is a necessary dip in my fridge. Great for toast topper, sandwich spread, dip for fries/veggies, etc.
Cut up fresh fruit for week and store – or make a large fruit salad. A fast, easy, and healthy way to snack.
Buy frozen fruit and/or freeze your own and put into bags for smoothies. Add all ingredients for each smoothie into the bag and just toss blender in with a liquid when you want a smoothie. My go-to lately is this smoothie/nice cream.
Make overnight oats ahead of time. Store in mason jars and keep in fridge for week – warm up or eat cold when ready. There are so many recipes for overnight oats – do a quick google search.
Make a fast macaroni salad or bean salad for week. I love having a cold salad in the fridge for a quick meal.
Another note is to keep the following on hand in your fridge or pantry: store-bought marinara, salsa, boxed pasta, wraps, english muffins/bread, nut butters, dates, hummus. I love salsa for my lunch bowls. Marinara in the jar is so easy to just toss on a fast pasta. I love a good wrap to put whatever I have in my fridge together for lunch. English muffins are a fast breakfast when you top with some nut butter and dates. Hummus is just amazing for a snack, dressing, spread, dip, etc. So versatile!
I am a creature of habit, so I have a lot of the same stuff everyday… because I truly just enjoy the dishes I am making and can’t get enough! I may alternate a bit, but here’s a sample of what I may have during the weekday from my meal prep.
Day 1: overnight oats for breakfast, white bean salad sandwich for lunch, smoothie for snack, pasta with marinara for dinner
Day 2: english muffin or toast with peanut butter and dates for breakfast, burrito bowl for lunch with rice, beans, lettuce, salsa, and guacamole, nut butter toast for snack, hummus pasta for dinner
Day 3: overnight oats for breakfast, burrito bowl for lunch, fruit salad for snack, roasted tempeh and veggies with a side of rice for dinner
Day 4: almond butter on toast with a side of fruit salad for breakfast, quinoa salad with a sweet potato for lunch, smoothie for snack, veggie wraps for dinner
Day 5: overnight oats for breakfast, loaded sweet potato for lunch, carrot sticks and hummus for snack, lentils with rice and veggies for dinner
I know this was a lot, but I hope that you guys find it helpful and inspiring. It is easy to eat vegan, even as a busy mama, once you put some time aside from prep – whether that means doing so on the weekend when you have an extra set of hands to help with baby or during naptimes. This is what has been working for me, and I hope it works for you. Let me know if you have any questions in the comment section! xx bianca
