The vegan meal prep for weight loss is all whole food plant based, soy free, oil free, contains no added sugar, and can be made gluten free.
This plant based meal prep provides healthy and easy winter recipes like a vegetable fall casserole, butternut squash pasta, and a bean quinoa chili. For breakfast, you’ll eat delicious apple raisin overnight oats.
It will take you approximately one hour to prep all meals and you’ll have 5 vegan weight loss breakfasts and 10 warm vegan weight loss meals prepped that you can eat for lunch and dinner, as desired.
Meal prepping can help you lose weight by helping you avoid fast food runs or reaching to unhealthy snacks. Having healthy and delicious meal options already prepared in your fridge can motivate you to stick to your meal plan. Another reason meal prepping can help with weight loss is that you can pre-plan your caloric intake.
One day of eating would include one breakfast and 2 warm prepped meals. You’ll eat between 1400 and 1500 calories per day, ~58 g protein, and 47 g fiber. All vegan weight loss meals below are also pretty cheap to make and you can find the ingredients in most grocery stores.
What you’ll need for the weight loss meal prep
Besides the ingredients you’ll also need:
- 1 large pot
- 1 medium pot
- 1 large pan
- 1 medium pan
- Food blender/processor
- Stove with 4 heating plates
- Backing sheet and parchment paper (or silicone mats)
- Large mixing bowl
- Cutting knives and board
- Small bowl to soak cashews
- Strainer to rinse quinoa
- 5 breakfast jars or containers
- 10 meal containers that hold 4 cups
Vegan Meal Prep For Weight Loss InGredients
Roasted Fall Veggies (2 servings)
- 1 large sweet potato (or 3 small ones)
- 24 oz frozen or fresh Brussels sprouts (or half sprouts and half cauliflower)
- 1 can cannellini beans
- 1 apple
- ¼ cup Vegetable stock (liquid)
- 1 tsp acv
- 1 tsp thyme
- ½ tsp salt
- Pepper to taste
Creamy Butternut Squash Spaghetti (4 Servings)
- 0.5 butternut squash
- 1 can great northern beans
- 2-3 cloves garlic
- 2 boxes (16 oz.) mushrooms (sliced)
- 1 cup frozen peas
- 8 oz whole wheat spaghetti (or gluten free)
- 1 tsp onion powder
- 1 tsp salt
- ½ cup raw unsalted cashews (preferred, salted ones also work)
- 1 tsp mustard
Black Bean Quinoa Chili (4 servings)
- 3 cans (4.5 cups) black beans, cooked and rinsed
- ¾ cup water
- 28 oz. can diced tomatoes (if possible no salt added)
- ½ cup dry quinoa
- 3 green bell peppers
- 1 tsp onion powder
- 1 tsp cumin powder
- 1 avocado
- Optional: chili powder
- Optional: Salt to taste
Vegan Weight Loss Meal Prep Instructions
This meal prep took me one hour for 5 breakfasts and 10 cooked meals for lunch and dinner.
Prep the roasted fall veggies
Preheat the oven to 400 F.
Wash the produce for the roasted fall veggies. Cut the large (or 3 small sweet potatoes) into 1-inch cubes. Then add them to a mixing bowl.
Wash and cut the fresh Brussel sprouts and cauliflower (24 oz all together, or 24 oz brussel sprouts) and add to the mixing bowl. If you got the frozen veggies, simply dump them into the bowl.
Drain and rinse one can of cannellini beans and add to bowl. Wash the apple and slice, then add to bowl.
Add ¼ cup vegetable stock, 1 tsp apple cider vinegar, 1 tsp thyme, and ½ tsp salt (+pepper to taste) to the bowl and combine everything until evenly coated.
Use parchment paper or a silicone baking mat to line your baking sheet. Now add the mix to the sheet and spread evenly. Let bake on 400 F until the sweet potatoes and brussels sprouts are soft on the inside (about 30-40 minutes).
While this bakes, set a timer and prepare the other 2 meals.
Prep Butternut Squash Spaghetti
Soak ½ cup cashews in warm water for about 15 minutes.
Wash the butternut, cut in half, and remove seeds. Then cut them into chunks. Use one half of the chunks and steam them in about ½ cup water in a large pan until soft. Use the other half for another meal. You can freeze these chunks for later. Use a larger pan or pot with a lid to steam these.
In the meantime cook 8 oz. of whole wheat spaghetti (or gluten free) according to the package in a medium pot.
In a medium pan, steam the sliced mushrooms (2 packs, 16 oz) with about ¼ cup water. Add a lid to the pan and, when they are soft, drain the water.
Drain and rinse 1 can of the great northern beans and add them to a blender. Add 1 tsp salt, 1 tsp onion powder, 2 cloves garlic, 1 tsp mustard, the drained squash, and the drained cashews to a blender and mix. Add a little bit of water at the time and blend. Increase water until the mix turns into a creamy sauce.
Drain the pasta and add it back into one of the larger pots. Add the creamy sauce, 1 cup frozen peas, and the drained mushrooms and mix everything together.
Prep Bean Quinoa Chili
Add the 28 oz can of diced tomatoes to a large pot and set on high heat. Add 3/4 cup water to a water boiler and add to the pot when water is boiling.
Rinse the ½ cup quinoa under water, add it to the pot, mix it together, and cover the pot with a lid. Remove the core from the bell peppers, wash, and cut into cubes. Then add them to the pot. Stir everything to combine.
Now add the rinsed beans (3 cans great northern or cannellini) and spices (1 tsp onion powder, 1 tsp cumin powder, chili powder and salt to taste). Stir the mixture and cover with lid. Set the heat to medium high and let everything simmer for 5-10 minutes. Add more water if desired. Stir occasionally.
While it cooks, dice the avocado and split into 4 servings. Now is also the time to add the other meals to your meal prep containers and prep the breakfast.
Divide the Roasted veggies into 2 equal servings and add them into your prep containers. Then divide the butternut spaghetti into 4 equal servings and add them to the prep containers.
Take out 5 more containers to prep your breakfast. You can use mason jars, or cleaned sauerkraut jars, pickle jars, and more.
To each breakfast container, add:
- 1 washed and diced apple,
- 1 cup oats
- 1 tbsp chopped walnuts
- 1 tbsp milled flax seeds
- 1 cup almond milk
- 1 tbsp raisins
- cinnamon optional
Close the container with a lid then shake to combine. Store these in the fridge and eat within the next 5 days.
Now the chili should be cooked and you can split this meal into 4 equal servings and add to your meal containers. Finally, add the avocado to the chili (1/4th avocado per meal bowl) and you are all set for the week!