Easy 3-Day Vegetarian Meal Prep
BREAKFAST - CHOCOLATE OATS
Ingredients for 1 serving
- 1/2 cup dry oats (instant or quick cooking)
- 1 tablespoon cacao powder (or dark chocolate powder)
- 1 cup almond milk (or other plant based milk)
- 2 teaspoons agave
- Topping
- 1 tablespoon sliced almonds
- 1/4 cup raw blueberries
- 1 mini banana (or half of a large banana)
Steps
Step 1
Add all the ingredients (except the agave and toppings) to a microwaveable safe bowl and heat in the microwave for about 1 minute. After heating stir in the agave and ensure that all is mixed well. Add the toppings if desired.
Step 2
Alternatively, add all the ingredients (except the agave and toppings) to a bowl or jar with a lid. Place in the fridge over night – enjoy in the morning as a grab and go!
Step 3
Enjoy with a banana (or your favorite fruit).
Snack - Guacamole, Rice Cakes & Egg
Ingredients for 3 servings
- Guacamole
- 3 medium ripe avocados
- 1/2 cup diced onion
- 1/3 cup fresh cilantro, finely chopped
- 1 teaspoon cumin
- 1 tablespoon The Fit Cook Everyday Blend
- fresh lime juice to taste
- sea salt & pepper to taste
- 3 brown rice cakes
- 3 navel oranges
- 2 stalks celery
- 3 boiled eggs (OPTIONAL)
Steps
Step 1
In a large bowl, use a fork to mash up the avocado flesh. Add the remaining for the guacamole and mix well. Season to taste with sea salt & pepper.
ANTI-BROWNING HACK: divide the guacamole into 3 separate servings in air tight containers. On top of each serving add a tablespoon of FRESH diced onion on top of the guacamole.
Step 2
Enjoy the guacamole with brown rice cakes, an orange, celery and a boiled egg if desired. You can mash up the boiled egg and add it to the guacamole.
TexMex Kale & Sweet Potato Bowl
Ingredients for 3 servings
- 1/2 cup uncooked farro
- Sweet Potato
- 400g sweet potato, peeled and cubed
- 1 tablespoon olive oil (or avocado oil)
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon cumin
- 2 teaspoons chili powder (OR smoked paprika)
- 1 tablespoon garlic, minced
- 1 tablespoon olive oil (or avocado oil)
- 1 tablespoon garlic, fresh
- 1/2 cup onion, diced
- 1 cup frozen corn
- spray avocado oil
- 6 cups raw kale, chopped
- juice from 1 lemon
- 2/3 cup black beans, drained
- 6 tablespoons feta (2 per serving)
- Garnish
- favorite vinaigrette (OR fresh avocado or guacamole)
- fresh avocado or guacamole
Steps
Step 1
Cook farro according to the instructions given and instead of using veggie broth, use water.
Step 2
Set oven to 400F.
Step 3
Add sweet potato chunks to a baking sheet lined with parchment paper. Add the spices and oil for the sweet potato and mix well. Then bake in the oven for 20 – 25 minutes, or until soft and the edges slightly burned.
Step 4
Set a skillet on medium high heat. Once hot, add oil, garlic and onion and a pinch of sea salt. Caramelize for 2 – 3 minutes, then add frozen corn and mix together for 2 to 3 minutes, then set it aside.
Step 5
Increase heat to HIGH, then spray with avocado oil. Add the kale and then squeeze in the lemon juice. Stir and cover the skillet with a lid for 1 -2 minutes to help wilt the kale. Then remove the kale from the heat and bring everything together.
Step 6
In a large bowl, toss the kale with farro, the corn mix and black beans. Top with feta and enjoy with leftover guacamole or your favorite vinaigrette.
Veggie Stir-Fry
Ingredients for 3 servings
- 3 oz brown rice noodles
- 1 red bell pepper, chopped into squares
- 1 yellow bell pepper, chopped into squares
- 1 tablespoon avocado oil
- 1 tablespoon garlic, fresh
- 2 green onion, finely chopped
- 1 tablespoon fresh ginger
- 2 cups sugar snap peas
- 1 cup frozen edamame
- 5 tablespoons gluten-free teriyaki sauce
- 1 tablespoon sesame oil (OPTIONAL)
- Garnish
- black sesame seeds
- low sodium soy sauce
Steps
Step 1
Cook brown rice noodles according to the instructions given. Drain and set aside
Step 2
Set a skillet on HIGH heat. Once hot, spray with avocado oil then add bell peppers. Allow them to rest in the skillet for 1 minute to blister and sear. Then begin stirring the skillet. Cook for another 2 minutes, then remove from the skillet.
Step 3
Let the skillet cool down to medium high heat. Once cooler add oil, garlic, green onion and ginger. Flavor the oil for 1 – 2 minutes, then add sugar snap peas. Cook for 3 to 4 minutes.
Step 4
Then fold in edamame and continue to cook for 1 minute. Fold in the noodles then remove from the skillet from the heat. Pour in the teriyaki sauce and sesame oil and fold everything together.
Step 5
Garnish and enjoy!
ABOUT THE AUTHOR
Hey, I'm Kevin
My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.
By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!