Weight Loss Vegan Meal Prep
The beauty of a plant-based diet is that you can eat in abundance and still lose weight while being healthy. An important key to losing weight and staying lean is being prepared, which is exactly why we’re doing this weight loss meal prep!
I recommend doing your meal prep on Sundays so you have all your food ready for the week. Put on some music and prepare your food with good loving vibes! I bought these plastic containers, which I love because they’re light and they fit enough food for whole meals. You can find them here on AMAZON.
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:
1 lb garbanzo beans: $1.17
1.3 lbs oat groats: $1.10
1 lb quinoa: $2.07
2 lbs frozen or canned peas: $1.23
½ lb brown rice: $0.69
Cayenne powder: $1.19
Cinnamon powder: $1.19
2 avocados: $1.54
5 limes: $1
2 cucumbers: $0.98
1 celery stalk (head): $1.49
4 sweet potatoes: $1.85
2 lbs Roma tomatoes: $1.43
1 red bell pepper: $0.69
2 papayas: $1.44
1 red cabbage: $1.17
4 carrots: $1.49
1 onion: $0.12
1 serrano pepper: $0.04
1 bunch of cilantro: $0.50
1 bunch of parsley: $0.50
5 lbs potatoes: $1.69
2 lbs bananas: $2.78
1 bag of spinach (from Costco): $3.99
TOTAL: $30.15
Prep Instructions:
- Wash all your fruits and veggies.
- Cook all legumes and grains: garbanzos, oats, peas, quinoa and brown rice.
- Bake the sweet potatoes and three normal potatoes at 350F. Pull out two of the sweet potatoes after about 20 minutes (while they’re still a bit firm), and continue baking the rest for a total of 35 minutes so they’re soft for mashing.
Breakfast Option 1 (3 days): Smoothie
Ingredients:
3 cups cut papaya
2 bananas
Large handful of spinach
1 tbsp raw oats
1 celery rib
Watch the YouTube video for instructions!
Breakfast Option 2 (4 Days): Oatmeal
Ingredients:
8 cups cooked oats (from “Prep Instructions”)
Cinnamon powder
Optional: coconut sugar
4 bananas
Method:
Add cinnamon powder and coconut sugar (optional) to taste to your oats.
Put 2 cups of oatmeal in a mason jar with 1 mashed banana.
Meal Option 1: Quinoa Salad
Ingredients:
All cooked quinoa (from “Prep Instructions”)
2 tomatoes
2 cucumbers
½ red bell pepper
Handful of cilantro
¼ onion
Juice of 1 lime
Optional: cayenne powder
Optional: sea salt
Method:
Chop tomatoes, cucumber, bell pepper, cilantro and onion.
Mix all ingredients in a bowl.
Add cayenne powder and sea salt to taste.
Meal Option 2: Fried Rice
Ingredients:
All cooked rice (from “Prep Instructions”)
¼ purple cabbage
2 carrots
¼ onion
Handful of cilantro
Cayenne powder
Cinnamon powder
Watch the YouTube video for instructions!
Meal Option 3: Mashed Sweet Potatoes
Ingredients:
3 sweet potatoes
3 cups cooked garbanzo beans
Handful of cilantro
Method:
Watch video for instructions
Meal Option 3-My Mom’s Pea Soup
My mom and I made a video about this last year! You can watch the recipe and method here.
Meal Option 4: Veggie Soup
Ingredients:
¼ purple cabbage
½ bell pepper
1 tomato
2 carrots
4 cups chopped potatoes
Handful of cilantro
Lime juice
¼ onion
Cayenne powder
Water
Method:
Watch the YouTube video for instructions!
You can mix and match these meals for lunch and dinner. It’s up to you whether to put a little bit of each recipe in each container, or eat them on their own. Add your greens or avocado right before eating each meal, because they might get soggy otherwise.
You can lose weight and obtain all the nutrients you need on a plant-based diet by eating a variety of plant foods. As you’ve seen eating healthy does not have to be expensive! It’s all about organizing your budget, your meals, buying in bulk and prepping everything beforehand.
Lose weight and save money. Sounds like a good combo, right?!
I really hope this video is helpful for you! Please let me know your thoughts and feedback in the comments below, I truly appreciate it!
Love,
Yovana
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Your meals looks so delicious. I am always looking to find healthy cheap meals. Because I lack creativity I would really like it if you could tell me what you put in these containers as you obviously stretched all of these to the week. Thank you for your inspiration
I’m happy to share Dianne ❤️ !!
Where do you get your produce from for such great prices? Costco by chance?
Cotsco, farmers markets, sprouts, trader joe’s, walmart, etc 🙂 !
Where do you get all your meal prep containers??!
From here— http://astore.amazon.com/wwwrawvanac0f-20/detail/B01MD15C4O 🙂
This is so inspiring! I love it! Love, naturetali.com
Do your papaya smoothies each take two cups of papaya or do you split the 3 cups and its one cup per smoothie?
Está shopping list es para una semana
Sip! 😀
I just completed this meal prep and i have to say there were so many discrepancies between the YT video, what is written down, and the visuals. I mean you say to use two cucumbers for the quinoa but then somehow you have cucumber sticks as snacks/sides. You say to cook 1 cup quinoa, but buy 1 lb — and you will end up with more quinoa than you can eat in a month. You mixed garbanzo beans into your veggie soup but nowhere in the instructions does it say to do that. And then instead of structured meal prep – you say to mix and match — without providing calorie counts or macros. So how is this for weight loss if we don’t even know the nutritional information? This was honestly extremely confusing and misleading and I wonder if your books are the same way. This just left a bad taste in my mouth and unfortunately I feel the information you are providing is misguided.
thank you for this info, I won’t be trying out this plan. i hate it when youtubers do this.
How did the meal prep go, aside from the discrepancies? How long did it take take? Was it filling?
It definitely took a couple of hours to make everything especially if you use hard chickpeas (not from a can) as you will need to soak them in water overnight and then let them cook for a few hours. I then used the chickpea water as the base to the vegetable soup because otherwise there is no base except water (and probably very little flavor). The pea soup was pleasant but just look at how simple the recipe is: it’s water and peas. Depending on your portion size that is probably 100 calories (for a cup worth’s of peas+water). The sweet potatoes were deeeelicious as baking them for a very long time made them so soft and easy to mash and the chickpeas you put in there give it a little texture.
For the smoothie I used cantaloupe instead of papaya and it was the MOST fresh smoothie ever. I added just a smidgen of stevia because it had such a green base with the celery and greens. I got two servings per ziploc bag though. TWO bananas, TWO CUPS of papaya/cantaloupe (this post says 3, her video says 2 cups)? It was just too much. It filled up my whole full-size blender.
The oatmeal was really good, but the banana mash turned brown in my mason jar (or the cinnamon kind of melted into it??). It was an aesthetic thing but still tasty, healthy, and very filling. However, the portion Rawvana asks you to make did NOT net me two cooked cups per mason jar, more like 1.25 cups.
The smoothie and oatmeal = winners, after that the instructions are a downhill ride to vaguesville.
Be sure to have 10 bananas if you want to follow her instructions because her list just says 2 lbs bananas.
When it comes to Macros and calorie counts. that on you to figure out because every body is different with how much they need per macro count. It runs off your weight and how much your trying to lose. For example, my macro count is 160g of protein per day while yours could be 145g. this is not on her to figure out. it is on you.
That’s a valid point. Thank you for pointing that out! Very easy to forget macros should be customized. However you can still provide the macros and calorie counts of prepared foods. Many other YT fitness gurus provide this in their description boxes as a guide.
I was about to start the process of getting into this and read Brigitte’s comments. I am very detail oriented and if there are discrepancies as Brigitte comments about then I am backing away. I don’t need to be frustrated from incorrect recipe directions when being on new way of eating. Someone let me know when they are corrected. Thanks
I think she uses papaya as a laxative. I would say that you can use pineapple; both of them are wonderful for weight loss. 🙂
Yes! Pineapple would be great!
By any chance, did you calculate how many calories per day following this meal plan? Thank you in advance!
Manuela
I didn’t want to lose weight 🙂 But i know for a fact that these meals and ingredients can help any of you who are seeking to lose weight 😄
Thank you for letting me know Melanie! ❤️
My transformation pictures 🙂 I have lost weight ever since embarking my journey into a healthier lifestyle!
Yes, that’s okay it’s about loving your food, if you need to adapt certain ingredients, that’s perfectly okay 😁
I uploaded a video on my YouTube channel talking about my transformation story and you can also see some pictures there 😀
This looks great! Just made a couple of the recipes and they’re delicious!
Ahh! ❤️so happy to know you liked the recipes!
I just can’t get enough of the Quinoa salad, Thank you for sharing !
Aw! It’s very good! Happy to know you liked it! ❤️