Meal Plan #34

Hi friends!

This is your “I’ve got dinner handled” email. Fresh bowls, cozy chili, craveable tofu, and a few prep-ahead tricks so future-you feels wildly accomplished for the week :)

And if you need more ideas, I have a High Protein Vegetarian Dinner roundup AND a 30-minute Vegetarian Dinners roundup to help you out!

PS – I’m adding more info in hopes of making these meal plans even more helpful. I’ll be offering more meal-prep ideas AND tips for “How to Use This Plan for Meal Prep Sunday” – I really hope that helps!

You can get the groceries easily right here!

✨ Get the printable shopping list here! ✨

*the shopping list does NOT include ingredients for the bonus recipe and it doesn’t include a protein option for the orzo salad.

Storage Containers:

🥡 I bought a multi-pack of THESE Snapware containers (affiliate link) at Costco a year ago and we really love them. This particular 5.5 cup size is my favorite as it allows me to fit a complete serving of a meal without it being too crowded.

Meal Prep Tips:

I like to do my grocery shopping on the same day that I meal prep or else some things will get lost in the abyss that is my fridge.

• Veggie Bowls
  • Chop broccoli, cauliflower, carrots, and red onion 2–3 days ahead, and store together.
  • Drain + rinse the chickpeas ahead of time.
  • Whisk the tahini-maple Dijon dressing and keep it in a jar so you can drizzle without fuss.
  • To fully meal prep: Roast veggies all at once and portion with grains for easy reheating.
• Greek Orzo Salad
  • Cook the orzo and let it cool – store in the fridge up to 3 days. Chop tomatoes, cucumber, red onion, and olives ahead of time. Whisk the lemon vinaigrette and keep it separate so the salad stays fresh.
  • Toss everything together right before serving or the night before for deeper flavor
  • You can also fully meal prep this but I suggest keeping the dressing on the side until ready to enjoy.
• Tempeh Stir Fry
  • Cube the tempeh and trim green beans + slice carrots 2 days before. Pre-blend the sauce and refrigerate so it’s ready to pour. Keep cooked rice or quinoa on hand for super quick throw-together meals.
• Bang bang Tofu Bowls
  • Press and cube/ chunk the tofu up to 2 days before you plan to cook. Whisk the bang bang sauce ahead of time and store in the fridge. Chop whatever veggies you pair with it and keep them ready to go.
  • Cook the tofu early in the week and reheat in the air fryer to bring back crispiness.
• Lentil Chili
  • Chop onions and any veggies you use ahead of time.
  • OR you could make the chili fully on Sunday – it tastes better the second and third day.
  • Portion into 4–6 meal-prep containers so you can grab lunches or dinners quickly.
  • Freeze extras for nights you just don’t want to cook.
• BONUS:
  • Rinse and fully dry the chickpeas before roasting — do this step the day before.
  • Measure spices so it’s just sprinkle+roast when you’re ready.
  • Roast early in the week and grab them as a snack, salad topper, or quick crunch on bowls.

How to Use This Plan for Meal Prep Sunday

Spend about 45–60 minutes prepping the components that save you the most time later. Chop the broccoli, cauliflower, carrots, and onion for the Maple Dijon bowls. Cook the orzo and whisk the lemon vinaigrette for the Greek Orzo Salad. Blend the tempeh stir fry sauce and cube the tempeh. Press and cube the tofu for Bang Bang Tofu and mix the sauce. Dice the onion and any veggies for the lentil chili, and rinse/dry the chickpeas for roasting later.

I REALLY hope that you find these meal plans helpful. PLEASE PLEASE respond back to this email if you ever have questions OR suggestions for making the meal plans better.

Happy cooking!

Brita