Meal Prep: Heat Wave Comfort

There are so many recipe’s online- where do you start?!? Every weekend, I prioritize my meal prep because it’s the only way I can ensure I get my healthy foods in. In this series, I will share with you my weekly menu – recipes I’ve compiled from some of my favorite Vegan Bloggers. I’ve also included my grocery lists with the total cost, as well as some notes.

I only prep for lunches and dinner, and occasionally – like this week- a snack. Every Sunday I prep my smoothie fruit and veggies, and have oatmeal and coffee when I get to work, so breakfast will not be included below.


Farmers Market – $20

Shopping List:

Lime

1/2 lb of Raw Pecans

Kale

5 medium sized tomatoes

Basil

Garlic

Stone Fruit ( for snacks)

Cilantro

Red Onion

Yellow Onion

Trader Joes: $21.50 

Shopping list:

*I didn’t have any of the spices, which was a lot of the cost…* 

1 can of garbanzo beans

Thyme

Cinnamon

Smoke Paprika

1 can of Mandarin Oranges

1 bag of frozen shelled edamame

1 bag of frozen sweet corn

2 bags of cubed butternut squash

Maple Syrup


Menu

Lunch

Edamame Quinoa Salad

Beet Salad

Vegan pizza

or

Mouth watering Vegan Dog with pickled veggies and sauerkraut

Dinner

Chickpea Butternut Squash Fajitas

Snack

Rosemary Candied Pecans


 

Lunch

There’s been a heat wave in San Francisco and this week I wanted to focus on hearty cold salads that I could alternate. I chose these two because of their durable shelf life and different flavor profiles.

Edamame Quinoa Salad by 86 lemons.

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So this one I completely doctored up. This salad is served cold, and holds up well for the week in the fridge.

Ingredients: 

1/2 red onion 

11 oz of mandarin oranges

1 cup of edamame 

1 cup of corn

1 cup of cooked quinoa 

Bragg’s Ginger and Sesame Dressing measured to your own liking.. 

The instructions are simple – make sure  to cook and cool the edamame, corn, and quinoa; and mix it all up in a big bowl. Bam. You’re done. You can follow the instructions in the original recipe if you need more detail.

 

Beet Salad by Hell Yeah It’s Vegan!

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On this one, I stuck to the original recipe. I had some left over beets in the freezer I needed to use, so this one was perfect!

Ingredients:

6 beets

1 clove of garlic minced

15 basil leaves minced

1 tbsp of apple cider vinegar

1 tbsp of olive oil

1 pinch of ground mustard

*here I had some fancy dijon mustard that I used instead of buying something new.*

The dressing…

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Still hungry?

I meant to grab some ingredients for some scrappy lunch meals to go with these salads, but I work near a Trader Joe’s, so it will make for a nice walk break during work.

What I meant to grab were ingredients for a vegan pizza. Trader Joe’s has a great cornmeal gluten free crust that runs at about $3-$4 that I top with simple pasta sauce (about $2-$4 depending on which one you prefer) and a bunch of veggies, sometimes some vegetarian Italian sausages and some vegan cheese- if I’ve really craving the cheesiness. This is great for packing lunches.. just bake once, then microwave (or toaster oven if you’re lucky) at the office.

Another one of my favorite scrappy faves is my veggie dog concoction which I will probably make again this week.  Find your dogs (veggie or not.. I prefer the “Perk up your pasta” Tofurky, original sausage Italian flavor , about $3-4); Find your buns ($3), and desired toppings. I LOVE these toppings with a whole wheat bun:

Toppings:

Dijon Mustard

Ketchup

Arugula

Pickled Veggies

Sauerkraut

DANG. so good.

*These two products below are a staple in my kitchen. The pickled veggies taste great on tacos as well. 

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Dinner

Chickpea Butternut Squash Fajitas by Sweet Peas & Saffron

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This recipe calls for bell peppers which I cannot eat because it gives me indigestion. I substituted the bell peppers for the Hungarian sweet pepper, it’s not as colorful, but it tastes great and still adds that crunch. The seasoning on this is AMAZING, I made an extra batch of it and poured it on top of the vegetables when it was done baking. This is a great freezer item, super easy to make, and both filling and light.

I didn’t get a chance to make the vegan sour cream, so I just topped it with avocado and cilantro- still super yummy! These measurements yield about 5 servings

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Snack

Candied Spiced Pecans by The Minimalist Baker

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I’m obsessed with Trader Joe’s Candied Pecans, but they run pretty expensive for such a small amount =(.

I made a few changes:

2 cups of pecans *instead of including walnuts; 1/2 pound of pecans = 2 cups – $6 at the farmers market

Then I chopped up 2 sprigs of rosemary from my garden =)

This made my house smell like Christmas ❤

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Here are my main pointers when it comes to meal prep:

  1. Do your menu research!

  2. Always make a list before you go shopping.

  3. Divide and conquer- I take my finished list and then divide it into the stores I go to – Farmers market, Trader Joe’s, Etc. (see featured image)

Thanks for reading! If you like this post, let me know! Do you have any Meal Prep questions?

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