To successfully maintain a healthy meal plan, advance preparation is vital. Our Plant-Based RE:SET Challenge features five days of wholesome, homemade meals designed to nourish and energize you. To ensure you enjoy this meal plan, here are seven prep tasks I recommend tackling on Sunday, making each weekday a breeze with only 30 minutes of dinner prep required and minimal lunch prep. Let's get ready for an invigorating week of plant-based meals that enhance our wellness!
Understand Your Motivation.
Before heading to the grocery store, clarify your motivation for choosing plant-based meals. Studies indicate that a plant-based diet packed with fiber, vitamins, and minerals can lower blood pressure, reduce LDL cholesterol, and lower the risk of diabetes and heart disease. Additionally, experts claim that embracing a plant-based diet can combat climate change.
Since I've transitioned my diet to include more plant-based meals, I've experienced a boost in energy and improved digestion. Meal prep is essential for maintaining this momentum. It's not just about cooking meals ahead; rather, it's about preparing flavorful ingredients that you can quickly assemble into nutritious meals throughout the week.
Make It Enjoyable.
Committing to weekend meal prep calls for some fun! I enjoy playing music or tuning into a podcast while sipping on kombucha and getting into the groove. The process of chopping, washing, and preparing ingredients becomes a therapeutic ritual that brings peace of mind, knowing that nourishing meals are ready for the week ahead.
Optimize Your Recipes.
The Plant-Based RE:SET menu is designed to maximize your time in the kitchen. Most ingredients on your shopping list serve multiple recipes, allowing you to prep once and use them multiple times. For instance, if you're roasting a sweet potato, why not roast two? If you're making a salad dressing, prepare a sauce that enhances several dishes. When I cook a pot of chili, I always make enough for leftovers during the week.
Here are the specific meal prep tips I use for this plan:
Prepare Muffins
Baking is a great weekend project. These muffins are moist enough to stay fresh in an airtight container for several days, making them perfect for breakfasts and snacks. If you happen to have leftovers, they freeze well for up to a month. Check out the morning glory muffin recipe and start baking!
Cook Chili
For an easy meal prep hack, whip up a pot of sweet potato and black bean chili on the weekend so it's ready for Monday night. The flavors develop beautifully overnight, and there's nothing better than coming home to a prepared dinner. This chili takes about 45 minutes to prepare, allowing you to multitask with other meal prep duties. Find the chili recipe here!
Prepare Crispy Chickpeas
Crispy roasted chickpeas are a favorite snack that you can customize with various spices. To make them, drain a can of chickpeas and dry them thoroughly. Toss with olive oil and sea salt, then roast at 400°F for 30 to 40 minutes until crispy. After roasting, add your favorite seasonings and store in a mason jar at room temperature for up to a week.
Toast Walnuts
Toasted walnuts bring a burst of flavor that raw ones lack. Simply lay your raw walnuts on a parchment-lined baking sheet and toast at 400°F for 7 to 10 minutes. You'll know they're ready when you can smell that delicious aroma. (You can do this while the chickpeas are roasting!)
Marinate Lentils
Cook lentils as per package instructions, then combine them in a container with 1 tbsp olive oil, 1/2 tbsp apple cider vinegar, 1/2 tbsp lemon juice, and a generous pinch of salt and pepper. Optionally, you can add a smashed garlic clove or half a shallot. Store in the fridge for your lentil salad.
Whip Up Pesto
I like keeping a homemade sauce on hand for drizzling over pasta, toast, or even eggs. This kale pesto offers a nutritious twist on the classic recipe. You can use it in a couple of meals this week: on avocado toast and in rigatoni. It's so good, you might find yourself adding it to everything! Store in a mason jar in the fridge for up to a week. Get the kale pesto recipe here!
Create Dressing
While store-bought dressings are convenient, homemade versions always taste better. This citrus-ginger dressing is a crowd-pleaser and will likely become a staple in your fridge.
To make the citrus-ginger dressing, blend the following ingredients:
- ¼ cup olive oil
- Juice and zest of an orange
- 1 tablespoon soy sauce or tamari
- 1 tablespoon grated ginger
- 1 tablespoon honey
- 1 clove garlic
- 1 tbsp rice vinegar
- Pinch of salt
