0

No products in the cart.

Order Meals
Home > Meal Plans > Easy 3-Day Vegetarian Meal Prep

Easy 3-Day Vegetarian Meal Prep

Recipe 1

BREAKFAST - CHOCOLATE OATS

408cal

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).

Protein12g
Fats13g
Carbs70g
Fiber13g
Sugar27g
Recipe 2

Snack - Guacamole, Rice Cakes & Egg

Prep 5min
Cook 5min
Total 10min
429cal

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.

Protein11g
Fats28g
Carbs44g
Fiber14g
Sugar14g
Recipe 3

TexMex Kale & Sweet Potato Bowl

Prep 20min
Cook 15min
Total 35min
441cal

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.

Protein17g
Fats14g
Carbs70g
Fiber13g
Sugar13g
Recipe 4

Veggie Stir-Fry

Prep 5min
Cook 20min
Total 25min
338cal

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!

Protein11g
Fats13g
Carbs45g
Fiber8g
Sugar13g
0
(Based on 0 reviews)

Reviews

Your email address will not be published. Required fields are marked *

Rate the recipe:

Details

Prep 30min
Cook 40min
Total 1h 10min
Total Calories: 1616cal
Total Carbs: 229g
Total Fats: 68g
Total Protein: 51g
Total Fiber: 48g
Total Sugar: 67g
About Kevin - author

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!