Name: Vegan Meal Prep | Sauces & Base Ingredients
Prep time: 30 min
Cook time: 1 min
Yield: 1
Ingredients: 2 cloves of garlic (minced); 1/4 cup balsamic vinegar; 1/4 cup soy sauce; 2 tablespoons maple syrup; 1 tablespoon chili powder; 3 teaspoons curry powder; 1/2 red onion (diced); 1/2-1 teaspoon salt; 2 cups uncooked quinoa; 1/2 teaspoon smoked paprika (optional); 2 cups uncooked brown rice; 1 tablespoon minced fresh ginger; 2 shallots (minced); 1 tablespoon cumin powder; 4 large sweet potatoes (cubed); 6 medium beets (peeled and cubed); 2-3 tablespoons grapeseed or coconut oil; 1 1/2 cups uncooked black lentils; 2 bags washed baby spinach; 1-2 bags washed arugula; 1 bag frozen vegetable mix (any kind you like); 2 packages of tempeh (cubed); 1 teaspoon coconut oil or grapeseed oil; 1 15- oz can of full-fat coconut milk; 1 tablespoon coconut oil or grapeseed oil; 1 15- oz can tomato sauce; 1-2 teaspoons soy sauce or 1 teaspoon salt; 1 package of corn tortillas (you'll need at least 6); 4 cans cooked beans (I used kidney and black beans); 1 jar salad dressing

Vegan Meal Prep | Sauces & Base Ingredients

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This is a guide for vegan meal prep you can do for 1 person for a week (Mon-Fri). This may be enough for breakfast and dinner, though that certainly depends on the person, and how much you need to eat. Below this section you'll find the combinations that I created. Feel free to swap out any of these ingredients for others that you like. For example, you could use kale instead of spinach, or romaine instead of arugula, etc... I purchased my non-perishable ingredients from Thrive Market. Click here to get $60 off of groceries.

By: Sweetpotatosoul (via Sweetpotatosoul)

Original Publish: Sep 1, 2017

Last Updated: Mar 2, 2026

Prep: 30 mins

Cook: 1 mins

Yields: 1

Instructions

Preheat oven to 375° and line two baking sheets with parchment paper. Toss the sweet potatoes and beets (separately) with oil. Line them evenly onto the baking sheets (keeping them separate). Roast for 40 minutes, or until tender.
Bring the brown rice and 3 3/4 cups of water to a boil in a pot. Add a pinch of salt. Cook with the lid ajar on medium-low heat for about 30 minutes, until the rice is tender. Fluff with a fork then let it cool before storing. Bring the quinoa and 3 cups of water to a boil in a pot. Add a pinch of salt. Cook with the lid ajar on medium-low heat for about 15-20 minutes, until the quinoa is fluffy and tender. Fluff with a fork then let it cool before storing. Bring the black lentil and 3 cups of water to a boil in a pot. Add a pinch of salt. Cook with the lid ajar on medium-low heat for about 30 minutes, until the lentils are tender. Let it cool before storing.