Easy Plant Based Meal Planning

If you are serious about your health, energy levels and reaching your fitness goals then “Your Diet Is #1! You can be spending endless amount of time exercising however if you don’t eat clean, you are wasting your time!”

Prepping your food ahead of time is honestly  the #1 one strategy you need to implement to make sure you and your family eats healthy meals throughout the week.

I know what you might thinking…Who wants to cook bunch of  meals all at once! But hold your horses. What we are about to show you  makes a lot of sense.

Today Nikki and I are sharing our Sunday ritual that takes the guess work out of our weekday lunches and dinners and guarantees healthy and nourishing meals to compliment our active lifestyle.

The best part? You don’t have to be a skilled chef to enjoy meals like these every day of the week 🙂

Buddha Bowl 1

The Sunday Ritual

You don’t have to do this on Sunday, of course. Choose any day of the week you like.

For us Sunday is often the best day to dedicate time to this task as we happen to be more free and more relaxed.  And it’s a time when we’re usually planning the upcoming week.

Whatever day you choose, set aside 2-3 hours.

Step #1:

  • Build your shopping list from the suggestions below. This will help you be as effective and efficient as possible when you tackle the store, and you’ll be less tempted to buy random (and unhelpful) things.

Pick 3-5 items from each category:

SHopping List for Buddha Bowls

Step #2:

  • Hit the grocery store.

Stock up on what you need for the week. Consider grabbing a few extra “just in case” emergency items as well, such as canned beans, frozen vegetables, or other easily-stored healthy options that you can use in a pinch.

Step #3:

  • Once you’re back home, start prepping and cooking.
Food Preparation

Cook your grains/starch.

While the grains are cooking, select and prep your vegetables.Cook, roast, steam, cut, chop, julienne…

Now decide what to do with protein. You can cube and marinate your tofu and tempeh (or leave it raw), cook the peas, edemames, beans and lentils. If you are using cans, make sure you rinse it well!

Once all prep is done, transfer individual items into glass containers and once cooled store them in the fridge.

Step #4:

What’s next? 

You are set for the next few days. When it’s time for your meal all you have to do is grab a nice big bowl open up your fridge and create your nourishing vegan bowl.

There are virtually endless variations you can experiment with. I like to start with a nice bunch of chopped greens.

Some good examples are:

  • Kale (raw or steamed)
  • Spinach
  • Arugula
  • Spring greens

Next add your starch:

  • Quinoa
  • Barley
  • Millet
  • Brown rice
  • Rice noodles
  • Buckwheat soba noodles
  • Sweet potatoes

Then some veggies (raw, chopped, or a combination of raw and cooked):

  • Broccoli
  • Bok Choi
  • Cauliflower
  • Bell peppers
  • Beets (grated or roasted)
  • Carrot (grated or cooked)

Add a protein:

  • Black beans
  • Kidney beans
  • Chickpeas
  • Lentils
  • Tempeh
  • Tofu
  • Edamame beans

Then some extras:

  • Avocado
  • Seeds
  • Hemp seeds
  • Nutritional yeast
  • Dulse flakes
  • Mint
  • Cilantro
  • Parsley

And top it all off with a dressing of your choice. Some suggestions:

Allow your creativity fly and come up with some amazing combinations.

See how simple it could be to ensure that you are eating healthy, wholesome meals day after day?

Buddha Bowl 2 IMG_3467

Enjoy and feel free to share pictures of your beautiful creations

Dedicated to your health and well-being

Zuz and Nik Signature-01

3 responses to “Easy Plant Based Meal Planning”

  1. I’m so happy to have found this site. I have now been vegan for almost a year. I love it. I’ve always worried about animals being raised for food. I didn’t really know about the possibility of a vegan diet till I met a young man in grad school who was healthy and happy and never seemed to be sick. We had lunch together one day. I had a hamburger, he had a salad. I asked about that and he said he was vegan. I asked “What’s that?” He told me. I countered with all the don’t-we-need-protein spiel I have come to know from the Other Side! ;D So I went sort of vegetarian for a long time, during which I married. About three years ago, my husband, for health reasons, became a vegan, cold..uh…potato! ;D I followed because making two meals, and also, because curiosity! Love it for all the reasons. So here I am.

    • Welcome to our site Shirley and thank you for reaching out! Plant based lifestyle – although at times challenging – is very rewarding. I hope Nikki and I can make it a bit less confusing and help you on your journey. PS. Good for your husband to go “cold potato” 😉 That requires a lot of self discipline.