As I’ve mentioned previously, I’ve been meal prepping my lunch for a while now. I work 9 – 5 outside of my home, and one of the main keys to me losing weight is organisation and planning.
It isn’t particularly exciting, but planning and preparing at the weekend for the week ahead gives me more time during the week for other things I’d like to get done, ensures I eat healthily, and is way cheaper than buying lunch at work every day.
My lunches can differ slightly from week to week, but generally follow a similar pattern, a grain, legumes and vegetables in measured out portions in a tub. I take the opportunity to make lunch my most nutritious and calorie dense meal of the day, and also make sure I’m fitting in the most important herbs and spices for weight loss and health. Added to my meal prepped salad, I have a cup of soup (miso usually) and a piece of fruit in the afternoon. All in, this totals around 500 – 600 calories, which is pretty weighty for that time of day, but as it is all plants I find it doesn’t weigh you down, and make you tired the way that processed rubbish can.
Vegan Meal Prep – Lunch
- 150g Wholewheat Cous Cous
- 120g Quinoa
- 3 tablespoons of ground flaxseed
- 1 tsp chia seeds
Vegetables and Chickpeas
- 1 onion
- 2 carrots
- 2 celery sticks
- 6 mushrooms
- 4 cloves of garlic
- 1 red pepper
- 1 tin of chickpeas
- 3 handfuls of spinach
- Steamed Kale
- 1tsp Cumin
- 1tsp Nigella Seeds
- 1tsp Turmeric
- 1tsp Cayenne Pepper
- 1tsp Garlic Powder
There are a lot of flavours in this meal prepped lunch, and some may not like this. But I really try my hardest to eat many different colours and vitamins, while being flavourful. I don’t use all of these every week, often my ingredients are based on what is leftover in the fridge, but this is a pretty standard representation.
To cook, I boil the cous cous and quinoa separately, while quickly steaming the kale. These all get added to a big bowl, with the flaxseed and chia.
Then for the vegetables I water sautee these, onions first, then garlic, then everything else until softer. They all still have a bit of a bite though, nothing is overly cooked. When I add the chickpeas, I add the spices and cook for around 5 minutes. Lastly I add the spinach and mix it through until it’s wilted. I cook all of this, it takes around 30 minutes to make this, the soup and some of my husbands lunches. I layer it in a specific way to keep the salad fresh all week.
- Grains/Beans mix – protects the salad from getting wilted
- Kimchi/Houmous and Sriracha – to mix in on the day
There are so many flavours in this, and there are so many combinations you can do, its difficult to get bored. I also quite enjoy eating the same thing every day. I think we put too much emphasis on variety, and this could be a reason that contributes to our continual drive for more fatty/salty/sugary foods. Even though I’m regularly eating this, I never feel bored with it, and I will continue to have my vegan meal prep lunch, if not increase the amount of meal prepping I do over time.