“Fail to prepare, prepare to fail” – We’ve all heard this saying, and this rings especially true when it comes to healthy eating. Life often gets hectic, and in moments of chaos, it becomes all too easy to rely on convenience options – often lacking in nutrition. That’s where batch cooking becomes your gateway to success!

When you take time to prepare nourishing vegan meals that fuel your body and mind, you’re less likely to be tempted by take-aways, processed snacks, or other quick options that don’t align with your goals.

In this post, I’m going to show you how prepping a few meals in advance will save you hours in the kitchen throughout the week. We’ll create four days’ worth of healthy vegan meals using just three simple, yet satisfying, recipes. I'll guide you step-by-step through an efficient cooking session, so you can easily whip up everything at once.

Need inspiration for more flavourful meals?

Check out my e-book, ***‘Where do you get your protein?’*** It’s filled with 30 of my ultimate plant-based recipes designed to ensure you’re eating a high protein vegan diet!

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Reduce the repeated stress of figuring out “what’s for dinner?” every day and set yourself up for success instead!

Today we’re making a sumptuous walnut and blueberry oat bake, a deliciously savoury chickpea tu-no mayo and a tangy sweet and sour soya dish with noodles. For just 2000 calories you’ll be getting 134g of vegan protein and all of your micro-nutrient needs fulfilled.

As always, we're focusing on great tasting, whole-food, plant-based ingredients. Let's explore some plant powered benefits:

Spinach

Packed with vitamins & minerals that support overall health

Chickpeas

High protein & fibre, controls blood sugar & support gut health

Sweet potato

Potassium, vitamin A and vitamin C, lowers risk of disease

Broccoli

Nutrient dense, reduces inflammation & prevents disease

Blueberry

High in antioxidants that help reduce cancer risk

Banana

Provides natural energy and potassium for blood sugar control

Ready to get started? LET’S go:

Daily Macros (for 3 meals per day)

200kcal, protein 134g, carbs 232g, fat 41g

Equipment Needed:

Ingredients:

Walnut and Blueberry Oat Bake

110g oats
130g oat flour (you can make this by blitzing up oats in a blender)
1 teaspoon cinnamon
1 teaspoon baking powder
2 tablespoons ground chia seeds
4 tablespoons ground flax seeds
4 scoops protein powder
2 medium bananas
350ml soya milk
40g walnuts
160 raisins
150g frozen blueberries

Sweet & Sour Soya Chunks with Noodles

2 medium carrots
300g broccoli
300g frozen green beans
2 red bell peppers
1 x 435g can pineapple chunks (in juice not syrup)
75g dates
160g tomato puree
65g rice vinegar
4 tablespoons tamari OR soya sauce
2 teaspoons arrowroot OR cornflour
¼ teaspoon black pepper
2 teaspoon onion powder
2 teaspoon chilli flakes
3 teaspoon ginger powder
300g vermicelli noodles (dry weight)
300g soya chunks (dry weight)
2 teaspoons sesame seeds

Chickpea Tu-no Mayo with Baked Sweet Potatoes

4 medium sweet potatoes
4 cans chickpeas
4 teaspoon dulce flakes
4 tablespoons tamari OR soya sauce
2 lemons
½ teaspoon black pepper
8 tablespoons nutritional yeast
400g silken tofu
2 teaspoon wholegrain mustard
4 tablespoons cashew butter
1 tablespoon apple cider vinegar
1 garlic clove
2 small red onions

INSTRUCTIONS:

Prick 4 medium sweet potatoes and place them in a preheated oven at 180 Celsius/350 Fahrenheit for 40 mins.
Line an 8 x 8-inch baking pan with parchment paper.
In a bowl, combine 110g oats, 130g oat flour (you can make this by blitzing up oats in a blender), 1 tsp cinnamon, 1 tsp baking powder, 4 scoops of protein powder, 4 tbsp ground flax seeds and 2 tbsp ground chia seeds.
In another bowl, mash 2 bananas and then combine them with 350ml soya milk. Then add this mixture to the bowl of dry ingredients and combine well.
Add in 40g crushed walnuts, 160g raisins and 150g frozen blueberries and gently mix one last time. Transfer the mixture to the prepared pan and press down evenly.
Bake in the oven for 25 minutes, or until lightly golden.
Cover 300g soya chunks in boiled water, cover and set aside for ten minutes.
Chop 2 medium carrots, 300g broccoli and 2 red bell peppers and add them to a pan along with 300g frozen green beans and steam fry for 5 minutes.
For the sauce, add 250ml water, the juice from a 435g can of pineapple, 75g dates, 160g tomato puree, 65ml rice vinegar, 4 tbsp tamari, 2 tsp arrowroot, ¼ tsp black pepper, 2 tsp onion powder, 2 tsp chilli flakes and 2 tsp ginger powder to a blender and mix until smooth.
Drain the soya chunks and squeeze out as much excess water as possible. Cook drained soya chunks for 5 minutes stirring frequently until the excess water has evaporated and the chunks are nice and firm.
Add the sauce to the soya chunks and cook for a further 3 minutes.
Cover 300g wholemeal vermicelli noodles with boiled water for 3 minutes.
Add the vegetables and a can of pineapple chunks to the soya chunks and cook for 2 more minutes.
Place 2 cans of drained, rinsed chickpeas into a food processor along with 2 tsp dulse flakes, 2 tbsp tamari, 2 tbsp lemon juice, ½ tsp black pepper and 4 tbsp nutritional yeast and combine until almost smooth - you will need to periodically scrape the sides down.
Set the mixture aside and repeat the process one more time with the same amount of ingredients.
For a healthy mayo add the 400g silken tofu, 1 tbsp lemon juice, 2 tsp wholegrain mustard, 2 tbsp cashew butter, 1 tbsp apple cider vinegar and 1 peeled garlic clove to a blender and blend until smooth.
Pour the healthy mayo over the chickpea mixture and combine well. Add in 1 finely chopped onion and 160g corn and give it a final mix.
Chop the oat bake into 8 equally sized pieces and store in an airtight container.
Place 100g spinach into each of four tubs. Then add in the sweet potatoes and tu-no mayo mixture.
Divide the noodles among 4 more tubs. Spoon in the sweet and sour soya chunks next to it. Finish with 2 tsp white sesame seeds and a handful of fresh coriander.

Meal Prep Plan

Total Preparation & Cook Time: approx. 1 hr 30 mins Servings: 12 (x3 meals a day for 4 days)

Equipment Needed

Ingredients

Walnut and blueberry oat bake

110g oats
130g oat flour (you can make this by blitzing up oats in a blender)
1 teaspoon cinnamon
1 teaspoon baking powder
2 tablespoon ground chia seeds
4 tablespoon ground flax seeds
4 scoops protein powder
2 medium bananas
350ml soya milk
40g walnuts
160g raisins
150g frozen blueberries

Sweet and sour soya chunks with noodles

2 medium carrots
300g broccoli
300g frozen green beans
2 red bell peppers
1 x 435g can pineapple chunks (in juice not syrup)
75g dates
160g tomato puree
65g rice vinegar
4 tbsp tamari OR soya sauce
2 teaspoon arrowroot OR cornflour
¼ teaspoon black pepper
2 teaspoon onion powder
2 teaspoon chilli flakes
3 teaspoon ginger powder
300g vermicelli noodles (dry weight)
300g soya chunks (dry weight)
2 teaspoon sesame seeds

Chickpea tu-no mayo with baked sweet potatoes

4 medium sweet potatoes
4 cans chickpeas
4 teaspoon dulse flakes
4 tablespoon tamari OR soya sauce
2 lemons
½ teaspoon black pepper
8 tablespoon nutritional yeast
400g silken tofu
2 teaspoon wholegrain mustard
4 tablespoon cashew butter
1 tablespoon apple cider vinegar
1 garlic clove
2 small red onions
160g frozen sweetcorn
400g spinach

Instructions

Prick 4 medium sweet potatoes and place them in a preheated oven at 180 Celsius/350 Fahrenheit for 40 mins.
Line an 8 x 8-inch baking pan with parchment paper.
In a bowl, combine 110g oats, 130g oat flour (you can make this by blitzing up oats in a blender), 1 tsp cinnamon, 1 tsp baking powder, 4 scoops of protein powder, 4 tbsp ground flax seeds and 2 tbsp ground chia seeds.
In another bowl, mash 2 bananas and then combine them with 350ml soya milk. Then add this mixture to the bowl of dry ingredients and combine well.
Add in 40g crushed walnuts, 160g raisins and 150g frozen blueberries and gently mix one last time. Transfer the mixture to the prepared pan and press down evenly.
Bake in the oven for 25 minutes, or until lightly golden.
Cover 300g soya chunks in boiled water, cover and set aside for ten minutes.
Chop 2 medium carrots, 300g broccoli and 2 red bell peppers and add them to a pan along with 300g frozen green beans and steam fry for 5 minutes.
For the sauce, add 250ml water, the juice from a 435g can of pineapple, 75g dates, 160g tomato puree, 65ml rice vinegar, 4 tbsp tamari, 2 tsp arrowroot, ¼ tsp black pepper, 2 tsp onion powder, 2 tsp chilli flakes and 2 tsp ginger powder to a blender and mix until smooth.
Drain the soya chunks and squeeze out as much excess water as possible. Cook drained soya chunks for 5 minutes stirring frequently until the excess water has evaporated and the chunks are nice and firm.
Add the sauce to the soya chunks and cook for a further 3 minutes.
Cover 300g wholemeal vermicelli noodles with boiled water for 3 minutes.
Add the vegetables and a can of pineapple chunks to the soya chunks and cook for 2 more minutes.
Place 2 cans of drained, rinsed chickpeas into a food processor along with 2 tsp dulse flakes, 2 tbsp tamari, 2 tbsp lemon juice, ½ tsp black pepper and 4 tbsp nutritional yeast and combine until almost smooth - you will need to periodically scrape the sides down.
Set the mixture aside and repeat the process one more time with the same amount of ingredients.
For a healthy mayo add the 400g silken tofu, 1 tbsp lemon juice, 2 tsp wholegrain mustard, 2 tbsp cashew butter, 1 tbsp apple cider vinegar and 1 peeled garlic clove to a blender and blend until smooth.
Pour the healthy mayo over the chickpea mixture and combine well. Add in 1 finely chopped onion and 160g corn and give it a final mix.
Chop the oat bake into 8 equally sized pieces and store in an airtight container.
Place 100g spinach into each of four tubs. Then add in the sweet potatoes and tu-no mayo mixture.
Divide the noodles among 4 more tubs. Spoon in the sweet and sour soya chunks next to it. Finish with 2 tsp white sesame seeds and a handful of fresh coriander.

Nutritional Information

Total per day (for 3 meals)

Calories: 2000 kcal

Protein: 134g

Net Carbs: 232g

Fat: 41g

Notes

Looking for more delicious vegan meals to fuel your health and nutrition? Check out our range of e-books loaded with recipes for breakfasts, main meals, and tasty treats.

There we have it! Trust me, these easy vegan recipes are a perfect way of ensuring that you’re fuelling your health and fitness by fulfilling all of your nutritional needs. Take the time to care for yourself, save time and most importantly reap all of the health benefits of eating a wholefood plant-based diet.

Try our delicious recipes for yourself, we’re sure you’ll enjoy them. If you take the time to give this vegan meal prep plan a go, we’d love to hear from you! Be sure to let us know and tag us in your pics over on our Instagram: @hench.herbivore

Looking for more tasty vegan meals like these? We’ve got you covered! Check out our fantastic range of vegan recipe e-books and expertly crafted meal plans. Don’t hesitate to get in touch with us if you need 1:1 support. Our online coaching services will help you on your journey - book a free call and start your transformation with us today!

BOOK NOW!

Much Love,
Paul & Gemma
Hench Herbivore