$5 a Day Vegan Meal Prep
Serves 1
Preparing for success is an important step when trying to change your diet or lose weight. There’s temptation all around us, and the best way to resist it is by having our meals already prepared. Filling up on nourishing, healthful foods will help you avoid the options that don’t serve your new path. Sticking to plant-based foods will help you will feel amazing in your skin!
I recommend you do this meal prep on Sunday evening so you have your meals ready for the rest of the week. It might take you a few hours in the kitchen, but it will save you time and energy during the week. Believe me, you’ll love it! It’s easy to make a week’s worth of vegan meals with satiating, delicious, and easily available ingredients. We will be fulfilling our three required macros (carbs, fat, and protein) for each meal for only $5 a day!
Ready?! Let’s Do This!
This shopping list includes ingredients I bought for the week but does not include condiments that I had at home already.
Shopping List
Almond milk: $1.79
1.65 lbs oats: $1.63
2 lbs apples: $2.69
2 bell peppers: $1.98
1 red onion: $.59
3 avocados: $5.37
4 large sweet potatoes: $3.16
1 lb carrots: $.79
1 pack of romaine hearts: $1.33
7 bananas: $1.33
4 limes: $.76
20 oz tomatoes: $1.99
2 lbs black beans: $2.27
1.4 lbs white rice: $1.11
0.40 lb flaxseed meal: $0.56
Frozen green beans: $1.49
2 lbs green lentils: $2.38
0.10 lb serrano peppers: $.10
1 bunch cilantro: $.50
1 head of garlic: $1.69
TOTAL: $33.51
Now it’s time to meal prep!
Breakfast: overnight oats in a mason jar
¾ cup raw oats
¾ cup almond milk
1 tbsp flaxseed meal
1 tbsp coconut sugar
Optional: dried raisins or mulberries
Optional: you can eat the bananas and apples as snacks or you can also mash a banana or cut up an apple and add it to your overnight oats
Prepping lunch and/or dinner:
The first step is cooking your bulk items:
Cook your rice, beans and lentils (you may also use canned beans and lentils as long as they don’t have added oils or salt).
Bake your sweet potatoes for 30 minutes at 400F.
Steam your green beans and carrots.
Make your salsa:
Combine bell peppers, tomatoes, cilantro, onion and serrano pepper to taste with a bit of lime juice and salt.
Once you have everything prepped, all you need to do is start making your meals using bento box containers. I bought mine on Amazon.
You can really make any variations you want. I recommend adding your greens and avocado the day you’re going to eat your meals so they don’t get soggy.
Here are some options:
Baked sweet potato with rice, veggies, beans, salsa and greens
Lentils, sweet potato, veggies, cilantro, rice and salsa
Sweet potato, beans, veggies, cilantro, lentils and salsa
You can mix and match these options for lunch and dinner during the whole week and eat the apples and bananas as snacks!
Love,
Yovana
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After watching a lot of meal prep videos, i can say that yours is THE BEST !
1. you did it for actually 7 days not for 5 like almost everybody do (and says that its for one week)!
2. You made it really easy!! that you cant come up with an excuse to not do it!
3. Keep doing them.
You are amazing!! Love you :* <3
Hi gorgeous, I’m glad you enjoyed the meal prep videos! You got this ?
Is this raw? I’m not . I am interested in trying it. It looks amazing though.
It’s not raw, it’s vegan! I definitely recommend the meal prep, it’s delicious ?
Hi Yovana! I had a question. Do you heat up the overnight oats? And also, do you heat up the cooked portions of the lunches and dinners? This is so helpful. Thank you! I’m moving to San Diego next week from my parents’ house in New Jersey and can’t wait to do all of my shopping at Sprouts!! 😀
Love,
Arielle
Great meal plan and it actually looks filling unlike other meal plans I’ve seen!
OMG @rachelhealthmylifestyle:disqus you have no idea how stuffed you will feel! Hope you like it beautiful ?
the apple is organic? where do you buy in mexico?
This looks cool , but wandering if it’s all organic? I’m in Austin and thinkin this would cost more around $80-$100 (organic) which is still worth the healthiness but if you have any money saving tips and tricks please let me know ??
Most things from Trader Joes are organic (it looks like that where she got her groceries based on the milk.) If anything, I usually find that organic is usually a $1 or $2 extra compared to its non organic counterparts. If you are really in a pinch (like I am) I don’t bother with organic. You live in Texas and hopefully this time of year you can check out a farmers market to reduce cost.
HEB is cheap, try there. I lived in Austin for years, I’m sure this wouldn’t cost that much.
Great Video!! This is exactly what’s needed to prove you can eat healthy and not go broke!! I have been a Vegetarian for over 30 years and this is the best meal prep video I’ve seen!! Thanks
Hey gorgeous! Yes it is definitely doable, hope you enjoy the meal prep ?
I love. It 🙂 but the prices are real drifrent :here in New York. I spend 130 dollars in groceries just for me. My husband eats difrent foood
I see you have cucumber in your bento box, but not on the shopping list.
I get motivated every time I watch your videos and how easy and simple you make and prep your food ;o)
Thank you so much for your kind words ? you guys are my motivation!
Esta lista de compra no es realista para mí, y lo voy a comprobar mañana. The good thing is that my son is agreeing to eat the same I will eat, which is a miracle. La página está regia. Muy buena imagen, muchas felicidades y muchos más éxitos. 🙂
Hola hermosa! Muchas gracias por tus lindos comentarios ? Y que padre que tu hijo tambien come lo mismo que tu!! Mucha suerte
Oh, olvidaba decir, esos precios serán posibles en cualquier otra parte que no es Florida. Los del video están en pesos mexicanos.
Definitivamente lo voy a hacer aunque los precios varian pero creo que vale la pena cambiar, a comer mas saludable…gracias Rawvana…?
Hola bonita! La verdad si vale la pena cambiar a este estilo de vida saludable, te prometo que no te arrepentiras ?? Disfruta!
Cool meal prep Yovana 🙂 I was wondering, do you personally eat the cooked foods at room temperature or do you heat them up? Thanks! – Allan
Hi Yovana I was wondering if you have the macros for these meals?
How are you make the lentejas ?
I would LOVEEEEE more meal preps. I’ll be going to university in the fall and commuting 3 hours a day and won’t have time to cook every day! Thank you so much, I love your videos.
Why are avocados on the list?
awesome !!
My father was recently diagnoses with liver disease and the doctors recommended a vegan life change. We are a family of 5 and would love to support him this lifestyle change but are not knowledgeable in the least. Can anyone e recommend helpful resources? Thank you in advance.
watch the movie, forks over knives
So do you eat all the prepared meals cold the next week?
Heat them in a microwave or stove! 😀
Anyone else on anticoagulants make sure your remembering the correct portions of Vit K!!! Eating healthy is a bit different for us! Great article!