I recently sent a survey to my readers. The majority of answers showed that, on average, it takes 2 or more hours per day to prepare all meals. I understand that it can be frustrating spending so much time making food. Additionally, some of you are bored with your current recipes or find them to be too complicated. Others are not sure how to balance vegan meals to fill and fuel the body.
Today, I would like to share how I prepare breakfast, snacks, lunch, and dinner in 30 to 40 minutes. All meals are easy to make, time saving, balanced, nutritious, and exciting.
How to prep all meals in 30 minutes?
I start in the evening by making dinner, doubling the amount so I have lunch the next day. While dinner cooks (or right after) I prep oat bowls for breakfast and snack bowls or smoothie kits to eat throughout the day.
I choose dinner recipes that take about 20 minutes. While the recipe is cooking, I cut up the fruits that go into the oat breakfast bowl and prepare my snack box or smoothie jar. The whole process takes me about 30 minutes. If you are a beginner or have a large family, it might take you 10-15 minutes longer.
Preparing Nutritious and Easy meals
Whenever I create recipes, I make sure to pick mostly nutrient dense meals. Vegetables and fruits are most nutrient dense, followed by legumes. Healthy whole grains like oats, brown rice, and more have their place in a balanced diet and should not be avoided. Additionally healthy fats should be a part of a healthy vegan diet. I like to use nuts, seeds, avocados, and more as a healthy fat source.
Most food groups should be included in a meal while following the different ratios. This will help to curb cravings and fuel your body. If you want to learn more about vegan nutrition, check out Plant Powered Health On Amazon.
For lunch and dinner this would translate to these ratios: Fill most of your plate with vegetables, at least ½ the plate. Then choose a whole grain or starchy vegetable to fill ¼ of your plate. The other ¼ plate should be filled with protein, then top with a whole food fat source.
For breakfast I like to use an oat base to make different oat bowls. Oatmeal has been found to help with weight loss and to balance blood sugar levels. It is very rich in important vitamins and minerals as well as protein and fiber. A great food to start your day! PLUS oat bowls can be whipped up in 5 minutes or less. You can mix your oats with your favorite fruit, nuts, seeds, and plant milk. In my example video I make a peanut butter chocolate oat bowl.
Prepare a snack box with your favorite vegetables and hummus, or fruits with nuts and seeds. Another quick option is plant based yogurt mixed with fruits, nuts, and seeds. Personally, I like to prep a smoothie as my snack. For that, I add all ingredients in a glass jar, then I dump it in the blender with some milk whenever I am ready to eat it. This can also be blended in the morning and taken to go.
Example meal plan
The meal plan starts in the evening. Cook the first dinner recipes. While the food cooks, or right after, you can prep your breakfast and snack for the next day. You can pick different ingredients for your morning oats or snack however you would like! For example, the taco elbow pasta is a vegan one pot meal. Once everything is dumped into the pot it simply has to sit and cook. While it cooks you have 10 minutes or more to prep your quick breakfast and snack.
Dinner 1: Taco Elbow Pasta
Dinner 2: Sweet Potato Chili
Dinner 3: Mushroom Stroganoff
Breakfast: Chocolate Peanut Butter Oat Bowl (oats, banana, cocoa powder, peanut butter, almond milk)
The full recipe for this bowl can be found in my book Plant Powered Health.
Snack: Smoothie (5 strawberries, 1 T chia seeds, 1.5 cups soy milk, 1 banana, sometimes one hand full spinach).
Nutrition of this Meal Plan
The meal plan provides almost 2000 calories and over 80 g of plant based protein. As you can see in the image below, it also provides all minerals, vitamins, and fiber you need. It will fill and fuel your body with energy and may help to combat some health issues. It is high in omega 3 fatty acids and low in “bad fats” so that you can decrease inflammation in your body. Eating like this has helped me clear my acne, keep my weight in check, build muscle, keep migraines and heartburn away, and I haven’t been sick in over one year. Not a single sniffle 😉
You can find more easy and quick recipes that are nutritious and balanced in my book. The book will also help you understand vegan nutrition and it provides a helpful transition guide and meal plans. Check it out here.
For a full tutorial of how I prep all my meals in 30 minutes, watch the video! Comment below with any questions or requests.