Power Hour Meal Prep

Meal Prep Plan: How I Prep a Week of Easy Vegan Meals for Two

published Oct 31, 2019
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Credit: Photo: Joe Lingeman/Kitchn; Food Stylist: CC Buckley/Kitchn

No matter what type of eating plan you follow — whether it’s plant-based, flexitarian, keto, or otherwise — preparing a week of breakfasts, lunches, and dinners can be a lifesaver. If you’re following a vegan diet, which is the focus of this week’s Power Hour, you also want to make sure your meals are balanced and satisfying — no one wants a week full of stomach rumbling!

This Power Hour requires just two hours of your time on Sunday and results in a week’s worth of wholesome meals that naturally fit the vegan diet. Here’s how to do it.

Meal Prep Goals

  • Breakfast: A simple option I won’t tire of (five days).
  • Lunch: Packable meals that lean heavily on dinner leftovers (five days).
  • Dinner: Easy options that are hearty and satisfying (four days).
  • Nutritional Goals: Balanced meals that are naturally vegan.

Meal Prep Plan Snapshot

  • Feeds: Two people
  • Prep Time: About 2 hours
  • Meals Covered: About 75% (no Friday night dinner or weekend meals)
  • Weeknight Cooking Required? Light (15 to 20 minutes of light cooking to bring dinner together)

Meal Plan

Breakfast

Lunches

  • Vegan Chili leftovers
  • Antipasti Bar Pasta Salad leftovers
  • Roasted Veggie & Hummus Pita Sandwiches

Dinners

Shopping List

This week’s shopping list is focused of vegetables, fruit, whole grains, and vegan-friendly protein plus a few pantry items. It assumes staples like olive oil, salt, and pepper are already on hand.

  • Produce: 1 pint blueberries, 4 bananas, 1 yellow onion, celery, 2 jalapeños, 1 head garlic, 1 bunch scallions, 2 avocados, 1 bunch parsley, 2 heads broccoli, 1 head cauliflower, 2 red onions, 1 lime, 2 Russet potatoes  
  • Refrigerated: Large tub coconut yogurt, large tub hummus
  • Pantry: Old-fashioned rolled oats, pumpkin seeds, sunflower seeds, macadamia nuts, coconut oil, maple syrup, vanilla extract, unsweetened natural cocoa powder, chili powder, ground cumin, smoked paprika, light or dark molasses, dried red lentils, 1 (28-ounce) can fire-roasted diced tomatoes, 1 quart low-sodium vegetable broth, 1 (15-ounce) can black beans, 1 (15-ounce) can kidney beans, fusilli pasta, marinated artichoke hearts, peppadew peppers, mixed marinated olives, oil-packed sun-dried tomatoes
  • Other: Pita bread

Power Hour: How I Get the Prep Done

  1. Preheat oven and bake potatoes: Heat oven to 425°F and bake 2 potatoes until tender, about 1 hour.
  2. Start vegan chili: While the potatoes bake, prepare the Vegan Chili according to recipe instructions and let it simmer while you continue with the Power Hour.
  3. Prepare vegetables for hummus bowls: Cut broccoli, cauliflower, and red onion for the Hummus Bowls and divide between 2 rimmed baking sheets. Season with smoked paprika and salt, drizzle with olive oil, toss to coast, and spread into even layers.
  4. Roast vegetables: Once the baked potatoes are cooked, remove them from the oven and reduce oven temperature to 400°F. Transfer baking sheets of vegetables into the oven and roast until tender and browned, about 40 minutes.
  5. Let chili and vegetables cool: Remove chili from heat and vegetables from oven and let both cool to room temperature.
  6. Make granola: Meanwhile, prepare granola according to recipe instructions.
  7. Prepared ingredients for pasta: While the granola cools, chop peppers, olives, and sun-dried tomatoes for Antipasti Bar Pasta. Combine with artichoke hearts in a storage container or zip-top bag.
Credit: Photo: Joe Lingeman/Kitchn; Food Stylist: CC Buckley/Kitchn

A Week of Simple Vegan Meals

Breakfast

Enjoy coconut yogurt topped with granola and either blueberries or sliced banana at home or take it with you.

Lunch

  • Monday, Vegan Chili: Pack up two airtight containers with servings of chili.
  • Tuesday and Thursday, Antipasti Bar Pasta Salad: Pack up leftover pasta and enjoy cool as a pasta salad.
  • Wednesday and Friday, Roasted Veggie and Hummus Pita Sandwiches: Fill pita bread halves with a generous swipe of hummus, leftover chopped roasted vegetables, and avocado slices.

Dinner

  • Monday, Antipasti Bar PastaLet artichoke mixture warm up on the counter while you bring a large pot of water to a boil and cook pasta. Toss everything together.
  • Tuesday, Roasted Vegetable Hummus Bowls: Rewarm half the roasted vegetables, assemble hummus bowls, and eat them with pita bread. Coarsely chop remaining unheated roasted vegetables and return them to their storage container.
  • Wednesday, Chili Stuffed Potatoes: Rewarm baked potatoes and some of the chili. Slice potatoes open and stuff with warm chili.
  • Thursday, the last bit of Vegan Chili: Polish off the pot!
  • Friday: Skip cooking tonight and call in for takeout.

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Power Hour Meal Prep is the series where we help you put it all together. We show you how to eat well during the week with an hour or two of Power Hour prep over the weekend. Every plan is different; mix and match to find your own personal sweet spot.