7 Days of Vegan Meal Prep in Just One Hour

This is seven days of vegan meal prep that only takes one hour of total prep time. Plus, every day is packed with 120 grams of plant protein and meets all of your nutritional needs without supplements.

In this video, I'm going to show you how to make it. Click the link to get the recipes and full nutrition breakdown.

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Fast Vegan Meal Prep

When it comes to meal prepping, speed and efficiency are key. No one wants to spend hours in the kitchen every day, and luckily, you don't have to. This vegan meal prep plan is designed to be completed in just one hour. You're not sacrificing nutrition or taste, either. Every meal is packed with 120 grams of plant protein and hits all your micronutrient targets without the need for supplements.

High Protein Intake

Maintaining a high protein intake is crucial, especially if you're looking to build or preserve lean muscle while focusing on fat loss. Protein is also more satiating than other macronutrients, helping you feel fuller for longer. Each day's meals provide 120 grams of whole food plant protein, ensuring you get the nutrients you need.

No Supplements Needed

One of the standout features of this meal prep plan is that it doesn't rely on any supplements. You'll be hitting all your vitamin and mineral targets through whole foods alone. This is particularly beneficial for those who prefer to get their nutrients from natural sources.

Calorie Management

The daily calorie intake target for this meal prep plan is 2000 calories. It's important to adjust this based on your own fitness goals and body composition. For some, 2000 calories might be too high or too low. Adjust the portions accordingly to meet your specific needs.

Breakfast: Berry and Cream Overnight Oats

Starting with breakfast, we're making Berry and Cream Overnight Oats. This quick prep meal is not only delicious but also packed with nutrients to kickstart your day.

Line Up Containers: Line up seven glass or Tupperware containers.
Add Ingredients: Add half a cup of oats, half a cup of Kite Hill Greek style yogurt, one tablespoon of maple syrup, one teaspoon of ground cinnamon, and half a cup of a frozen fruit blend.
Mix and Store: Add two tablespoons each of hemp seeds and sunflower seeds, followed by three-quarters of a cup of unsweetened soy milk. Mix well, cover, and store in the fridge.

Lunch: Greek Style Lentil Pasta Salad

For lunch, we're preparing a Greek Style Lentil Pasta Salad. This meal is rich in protein and fiber, making it a satisfying and nutritious option.

Cook Pasta: Boil two boxes of Bonza chickpea pasta.
Prepare Veggies: While the pasta cooks, chop one onion, four bell peppers, and three cucumbers. Add them to a large bowl along with two small packages of cherry tomatoes.
Assemble Salad: In seven containers, add three cups of baby kale, the cooked pasta, and the veggie mix. Add a quarter cup of canned lentils, two tablespoons of olives, and two tablespoons of sunflower seeds to each container. Top with balsamic vinegar when ready to eat.

Dinner: Slow Cooker Tempeh Chili

Dinner is a hearty Slow Cooker Tempeh Chili, made easy with an Instant Pot or crockpot.

Prepare Ingredients: Crumble three packages of tempeh and chop two onions, one green bell pepper, four large carrots, and six cloves of garlic.
Cook: Add all ingredients to the slow cooker along with two cans each of kidney beans, black beans, and fire-roasted diced tomatoes. Season with chili powder, garlic powder, cumin, Chipotle powder, salt, and pepper. Cook on low for six to eight hours or high for three to four hours.
Serve: Divide into seven containers and top with fresh cilantro, green onions, and cherry tomatoes.

Snacks: Cantaloupe and Nutritional Yeast Popcorn

Snacks include cantaloupe and nutritional yeast popcorn, both easy to prepare and packed with essential nutrients.

Prepare Cantaloupe: Cut up cantaloupe into bite-sized pieces and portion into containers.
Make Popcorn: Add 14 cups of popcorn to a container and sprinkle with 14 tablespoons of nutritional yeast. Shake to combine.

Nutrition Breakdown

This meal plan not only meets but exceeds all essential micronutrient targets. Each day provides 120 grams of protein and covers your daily needs for vitamins and minerals like calcium, iron, and B12. The meal plan is designed to be flexible, allowing you to adjust portions based on your specific nutritional needs.