Some quick and easy plant-based meal prep recipes for beginners include:
1. Chickpea Salad
Chickpeas are a versatile and nutritious ingredient that can be used in a variety of dishes. For a simple chickpea salad recipe, you can:
- Drain and rinse a can of chickpeas
- Chop up some fresh vegetables like cucumbers, tomatoes, and bell peppers
- Mix everything together in a bowl with a dressing of your choice, such as lemon vinaigrette or tahini
2. Buddha Bowl
A Buddha bowl is a balanced meal that typically includes grains, vegetables, protein, and a flavorful sauce. To make a quick and easy Buddha bowl, you can:
- Cook some quinoa or brown rice
- Roast or sauté your favorite vegetables like broccoli, sweet potatoes, and Brussels sprouts
- Add in some protein sources like tofu, chickpeas, or tempeh
- Drizzle with a tasty sauce like peanut sauce or tahini dressing
3. Lentil Soup
Lentils are a great source of protein and fiber, making them an excellent base for a hearty soup. To make a simple lentil soup, you can:
- Sauté onions, garlic, and carrots in a pot
- Add in dried lentils, vegetable broth, and any herbs or spices you like
- Simmer until the lentils are cooked through and the soup is flavorful
- You can also add in additional vegetables like spinach or kale for extra nutrition
4. Roasted Veggie Wraps
Roasting vegetables brings out their natural sweetness and adds a depth of flavor to any dish. For roasted veggie wraps, you can:
- Cut up your favorite vegetables like zucchini, bell peppers, and mushrooms
- Toss them in olive oil, salt, and pepper, then roast in the oven until tender
- Fill a whole-grain wrap with the roasted vegetables, some hummus or avocado, and fresh greens
5. Overnight Oats
Overnight oats are a convenient and nutritious breakfast option that can be customized with your favorite toppings. To make overnight oats, you can:
- Combine rolled oats, plant-based milk, chia seeds, and a sweetener like maple syrup in a jar
- Stir well and let it sit in the refrigerator overnight
- In the morning, top with fresh fruit, nuts, seeds, or nut butter for added flavor and texture