VEGAN MEAL PREP for the week {full recipes + measurements}

Here are 3 easy, delicious, nutritious recipes you can make for the work or school week ahead. Save time, $$, and precious brain power on food and meal prep with me!
–click for recipes–

1 (14 oz) block extra-firm tofu, pressed
2 tbsp (30 mL) low-sodium tamari or soy sauce
1 ½ tbsp water
1 tbsp Sriracha sauce
1 tsp maple syrup

-Before cooking, remove tofu from container and press for 30 minutes-1 hr.
-Cut the tofu in ½ inch thick slices (as thick as your index finger) and place in a shallow dish in a single layer
-In a small dish, whisk together the remaining soy sauce, Sriracha, maple syrup, and water. Pour the mixture over the tofu and let the tofu soak in it for at least 30 minutes.
-Preheat the oven to 350º F (177ºC) and line a rimmed baking sheet with parchment paper or a baking mat. Place the soaked tofu pieces in a single layer on the baking mat, saving the leftover Sriracha sauce for later.
-Bake for 12 minutes, then flip over the tofu and generously pour the remaining sauce over the tofu. Bake for another 20 minutes.
-Enjoy warm with rice, noodles, or with a salad!
Refrigerate in a tightly sealed container for 5 days. To reheat, place in a preheated oven for about 5 minutes until warmed through

6-8 oz Pad Thai rice noodles
1 yellow zucchini
¼ cup pumpkin seeds
2 Tbsp unsweetened creamy almond butter
2 Tbsp low sodium soy sauce or tamari
1 Tbsp water
2 cloves garlic, crushed to a paste
2 Tbsp sesame seeds
1 Tbsp shredded carrots
2 scallions, sliced
More sesame seeds

-Prep: Spiralize or use a vegetable peeler to make thin noodles out of the zucchini.
-In a mixing bowl, whisk together the dressing ingredients. Set aside.
-In a medium pot, bring water to a boil. Place noodles in water and cook for another minute. Turn off the water, cover the pot with a lid, and set aside for 5 minutes.
-Drain the noodles and rinse in cold water. Return noodles to the pot and add zucchini noodles. Cook on medium for another 5 minutes or until the zucchini has slightly cooked.
-Toss the dressing into the noodles until completely mixed. Stir in the pumpkin seeds.
-Garnish with the carrots, scallions, and sesame seeds. Serve warm.
Refrigerate for up to 4 days.

1 tbsp oil to sauté (can leave out)
1 onion, chopped
2 cloves garlic, roughly chopped
1 heaped Tbsp curry powder
2 cups veggie broth
1 tsp hot sauce (optional)
½ cup raw cashews*
1 small can (6 oz) tomato paste
½ can (~7 oz) diced tomatoes
1 tbsp sugar*
1 tsp freshly grated ginger*
1 pinch salt
1 can low sodium chickpeas
4 handfuls of spinach

-Prep: Soak cashews in boiling water for at least an hour. Chop the onion and garlic cloves. Grate the ginger. Remove cashews from soaking liquid.
-In a medium sized pot, sauté the onion and garlic over medium heat in oil or water until fragrant and semi translucent. Add in the curry powder and hot sauce to warm through and mix.
-Pour in the veggie broth, soaked cashews, sugar, ginger, and salt and bring to a boil, then reduce to a simmer. Cook for 10-15 minutes.
-Add tomato paste and tomato sauce and cook for another minute, stirring to combine.
-Using an immersion blender, blend on high until everything is blended. If using a high powered blender, cool for a few minutes before pouring into the blender. Blend on high for 2 minutes until creamy. Return sauce to the pot.
-Add in the rinsed and drained chickpeas, simmer for about 5 minutes. Stir in the spinach, just to wilt.
-Enjoy with rice, toasted bread, naan, with roasted veggies, etc!
Sub cashews for sunflower seeds
I used date sugar, but you can use any sugar or liquid sweetener
1 tsp ground ginger will work for the freshly grated ginger

1 Scoop Plant based Protein powder (I used Vivo Life Salted Caramel Maca flavor)
½ cup your favorite granola (may i suggest this recipe:…)
½-1 cup almond milk (for later)
fruit to top

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an * denotes sponsorship, but all opinions are my own.

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