Vegetarian Weekly Meal Prep

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 This vegetarian menu is for approx. 1200-1500 calorie bracket range. Add an additional serving of protein,veggie, and complex carb (the least amount of processed the better!) to one of the meals if at a higher bracket.

Meal 1 (Breakfast): ¾ cup reduced fat (1%) plain Greek yogurt with 1 cup mixed berries (blueberries, blackberries, and raspberries), 2 tsp. chia seeds, and ½ tsp. honey
Variations: Substitute ½ large banana, 1 mango, or 1 peach for berries and 1 Tbsp. shredded unsweetened coconut, or 1 Tbsp. flaxseeds, or 1 Tbsp. sunflower seeds for chia seeds.

Meal 2 (Snack): 1 scoop clean protein powder with 1 tsp. peanut butter

Meal 3 (Lunch M/W/F): 1 cup kale, ½ cup snowpeas, ¼ cup shredded carrot, ¼ cup chopped red bell pepper, cilantro, basil, ½ cup edamame, ½ cup grapes, ¼ avocado, 1 Tbsp. salad dressing (my fav combos-equal parts olive/balsamic vinegar with a dash of mustard and salt OR Asian Vinaigrette-mix 1/4c fresh oj, 1/4 rice vinegar, 2 tbsp soy sauce or tamari, 2 tsp raw honey, fresh ginger and 1/4 c sesame oil)

Tip: To chop kale, remove the stems, then roll leaves together into a ball and slice. Squeeze chopped leaves roughly a few times. This is called “massaging” the kale, and will make it more tender and easier to digest.

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Meal 3 (Lunch T/Th): 2 cups raw spinach, ½ cup cooked quinoa, ½ cup sliced strawberries, 1 Tbsp. goat cheese, 1 Tbsp. sliced almonds, 1 Tbsp. Honey Mustard Dressing

Meal 4: ¾ cup reduced fat (2%) cottage cheese with ½ cup cubed pineapple (1 red, ½ purple)
Variations: Substitute ½ cup berries, ½ peach, or ½ cubed mango for pineapple

Meal 5 (Dinner M/W/F): ½ cup black beans, ¾ cup tempeh, ¾ cup halved cherry tomatoes, ¼ cup chopped red onion, chopped cilantro, drizzled with 1 tsp. olive oil and 2 Tbsp. fresh lime juice

Meal 5 (Dinner T/Th): ½ cup cooked brown rice, ¾ cup firm tofu, ½ cup sliced onion, and 1 cup spinach sautéed in 1 tsp. olive oil. Drizzle with reduced-sodium tamari soy sauce
Tip: Cook onions first in ½ the oil over medium heat, stirring constantly, until they turn golden brown. Add spinach, cook until spinach wilts. Remove vegetables from pan. Pat dry tofu with a paper towel to remove excess moisture, then slice into cubes. Drizzle remaining oil into hot pan, add tofu. Cook for two minutes, then flip each piece of tofu and cook an additional 1–2 minutes.
Variation: Substitute 2 poached eggs for tofu

Vegetarian_Meal_Prep_Dinners_raubtn

Grocery List:

Fresh Fruits and Vegetables
1 avocado
1 large or 2 medium red bell peppers
2 containers blackberries
2 containers blueberries
1 container strawberries
2 containers fresh raspberries
1 fresh pineapple or 16 oz cubed pineapple
1 bag grapes
2 carrots
1 bag shelled edamame
1 bunch kale
2 onions
1 red onion
5 oz. snow peas
1 bag spinach
1 container cherry tomatoes
1 bunch basil
1 bunch cilantro
1 knob fresh ginger

Dairy
1 32-oz. AND 1 4-oz. container plain 1% Greek yogurt
1 32 oz. container 2% cottage cheese
1 oz. soft goat cheese

Grains/Seeds/Nuts/Nut Butter
½ oz. sliced raw almonds
2 oz. chia seeds
1 jar all-natural peanut butter
4 oz. quinoa
4 oz. brown rice

Canned Foods
1 can black beans

Proteins
Protein powder
2 packages tempeh
2 packages firm tofu OR eggs

Pantry
raw honey
Dijon mustard
olive oil
sesame oil
ground black pepper
sea salt or Himalayan pink salt
reduced-sodium tamari soy sauce
rice vinegar

*recipes from BB Blog


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