Prep for Success
There are no two ways about it - when you eat mostly whole foods, you spend more time preparing meals than you would spend reheating frozen dinners. The good news is that the extra time in the kitchen is a great investment in your health, and you can save time by prepping and cooking ahead. Many of these recipes make several servings, so you can portion out leftovers for to-go lunches or easy dinners on busy days.
Plan for Sunday to be a big shopping and cooking day. We've organized a few recipes to help you get your week off to a great start, and if you make these on the weekend, you'll spend less time cooking throughout the week.
Sunday
Lunch: Avocado, Lettuce and Tomato Pita Pockets
Serve with cucumber slices and Crunchy Spanish Chickpeas.
Dinner: Creamy Sweet Potato Soup
Serve with Tahini Croutons and a green salad with toasted pumpkin seeds and Black Bean Hummus dressing.
Snacks & Desserts
Monday
Breakfast: Cashew-Banana Bread
Spread with favorite nut butter and sprinkled with seeds; with an apple on the side.
Lunch: Hearty Arugula Pizzas
Serve with Crunchy Spanish Chickpeas and and a side of sliced bell peppers.
Snacks & Desserts
Strawberry Almond Butter Smoothie
Raw Walnut Brownies
Raspberry "Ice Cream"
Make a banana split with Raspberry "Ice Cream", Vegan Chocolate Ganache and a banana.
Where to Start
Monday Morning: If you have time, toast the banana bread for great texture and to make an easy surface to spread your favorite nut butter. Later, halve the smoothie ingredients for one smoothie snack, and save the remaining ingredients for Tuesday’s breakfast.
Assemble a Hearty Arugula Pizza kit for lunchtime, packing only what you need for one pizza.
Monday Lunchtime: For one pizza, toss 1/2 cup arugula with a drop of vinegar and dash of pepper while the pizza bakes.
Monday Evening: Place 1/2 cup whole raw cashews in warm water (for Raspberry Nice Cream); they will soak for two hours while you make and enjoy dinner.
Get the Garden Veggie Burgers prepped so they can chill for 30 minutes before baking. While they’re in the fridge, make the Buffalo Cauliflower Bites and stir together the sauce. Pop the veggie burgers in the oven once the cauliflower bites are done.
Tuesday
Breakfast: Strawberry Almond Butter Smoothie
Serve with whole grain toast and sliced avocado.
Dinner: Grilled Paiche Tacos with Pickled Veggies
Serve with a side of no-salt-added black beans and a garden salad. Vegan option: Black Bean Tostadas with Pickled Veggies, brown rice and avocado.
Snacks & Desserts
Cashew-Banana Bread
Where to Start
Tuesday Morning: Find the remaining ingredients for the Strawberry Almond Butter Smoothie. Use half an avocado for this morning’s avocado toast and store the remaining half with its pit in an airtight container for Wednesday’s taco lunch.
Pack a slice of Cashew-Banana Bread and a handful of grapes for your morning snack and PB&J Bites and Crunchy Spanish Chickpeas for an afternoon snack.
Tuesday Lunchtime: Reheat Creamy Sweet Potato Soup and top with leftover Tahini Croutons. Steam a cup of pre-chopped broccoli.
Tuesday Evening: Prep the pickled vegetables first so they have plenty of time (about an hour) to let flavors marry for the Grilled Paiche Tacos. Remove paiche fillets from the refrigerator about 30 minutes before grilling to promote even cooking. Store leftover fish, pickled vegetables and tortillas separately for the best results.
Save remaining black beans for a salad Wednesday with the leftover avocado half and some sliced or chopped tomato.
Put your feet up and enjoy an easy, “cheese” course for dessert with your favorite vegan cheese, dried fruit and seedy whole grain crackers.
Wednesday
Breakfast: Slow Cooker Honey-Vanilla Multigrain Hot Cereal
Mix the leftovers with peanut butter and top with dried cranberries.
Lunch: Grilled Paiche Tacos with Pickled Veggies
Serve with a side of no-salt-added black beans and a garden salad
Vegan Option:
Black Bean Tostadas with Pickled Veggies Serve with brown rice and avocado.
Dinner: Mushroom Stroganoff
Serve with whole grain pasta and a spinach salad with vegan cheese and toasted nuts.
Snacks & Desserts
Cashew-Banana bread
Make a "milkshake"
Blend nut milk, a frozen banana and 1 tablespoon of Vegan Chocolate Ganache.
Where to Start
Wednesday Morning: Reheat leftover Apple-Scented Breakfast Oatmeal and Buckwheat and stir in your favorite nut butter and top with a sweet-tart dried fruit, such as cranberries or apricots.
Place a peeled, sliced banana in a resealable bag and pop it in the freezer for tonight’s “milkshake” dessert.
Pack leftover Black Bean Hummus and some pre-chopped veggies for a mid-morning snack, and pickled vegetables, fish and tortilla separately, for a to-go lunch option.
Wednesday Evening: Prep the Mushroom Stroganoff, starting by soaking the cashews. Bring the pasta water to boil after you’ve added the broth to the stroganoff mixture.
Thursday
Morning: Tofu Breakfast Tacos
Lunch: Garden Veggie Burger
Serve with crumbled over a bed of greens with carrots, tomatoes, cucumber, etc. topped with Black Been Hummus dressing and whole grain crackers.
Dinner: Healthy Turkey Meatloaf
Serve with Kale with Honeyed Macadamia Nuts with cauliflower.
Vegan Option:
Celebration Lentil Loaf
Snacks & Desserts
Hemp Seed Apricot Chews
Crunchy Spanish Chickpeas
Raw Walnut Brownies
Where to Start
Thursday Morning: Press water out of tofu first thing (before you shower or exercise or make coffee!), so the Tofu Breakfast Tacos come together quickly. Make two tacos per diner; save leftover tofu mixture for tacos later in the week.
Thursday Lunchtime: Gently reheat a veggie burger and crumble over greens and veggies for a salad. Top with Black Bean Hummus “dressing”: hummus thinned with equal parts water and a little lemon or lime juice.
Thursday Evening: Preheat the oven to 350°F when you walk in the door. Prep the honeyed macadamias for Kale with Honeyed Macadamia Nuts. While the nuts are toasting in the oven, cook the meatloaf veggies. As soon as the nuts are done, bump the oven up to 425°F so the meatloaf can cook. While the meatloaf is baking, you’ll have plenty of time to prep and cook the kale.
Portion out cooked lentils and quinoa or brown rice (frozen makes this extra easy!) and prep kale for tomorrow’s Mighty Bowl of Goodness. This is a great time to use any leftover cooked veggies you have on hand, too.
Friday
Morning: Apple Oatmeal with Buckwheat
Lunch: Protein Bowls with Quinoa and Sprouted Lentils
Dinner: Hearty Arugula Pizza
Snacks & Desserts
Black Bean Hummus
Cashew-Banana Bread
Raspberry "Ice Cream"
Where to Start
Friday Morning: Gently reheat leftover Apple-Scented Breakfast Oatmeal and Buckwheat and top with your favorite seeds and dried fruit.
Pack up leftover Black Bean Hummus with some whole grain crackers or veggies for a portable snack.
Friday Evening: Use leftover sauce and veggie burgers (either homemade or purchased ones) for the Hearty Arugula Pizzas. If you don’t have much broccoli and cauliflower left in the fridge, you can combine the remaining veggies and steam for a colorful side dish.
Saturday
Morning: Tofu Breakfast Tacos
Lunch: Healthy Turkey Meatloaf
Serve with Kale with Honeyed Macadamia Nuts with cauliflower.
Vegan Option:
Celebration Lentil Loaf
Dinner: Mushroom Stroganoff
Snacks & Desserts
Hemp Seed Apricot Chews
PB&J Bites
Raw Walnut Brownies
Where to Start
Saturday Morning: Gently reheat taco filling and toast two corn tortillas for a great Saturday brunch.
Saturday Lunchtime: Reheat leftover meatloaf and kale for an easy Saturday lunch.
Saturday Evening: Serve leftover Mushroom Stroganoff with toast and a green salad on the side.