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Vegan meal prep ideas for weight loss

Updated: Jul 2

If you are on a journey to shed some pounds, reduce body fat and transform your physique, whilst on a plant-based, lifestyle, you've come to the right place. One of the most effective ways to minimise mishaps, takeaways, fast food and stay on track, especially when you are short on time, is through meal prepping. Below, I'll share practical and useful vegan meal prep ideas that not only support weight loss, but are also delicious and easy to prepare!



Vegan meal prepping for weight loss
Vegan Meal Prep for Weight Loss

Why vegan meal prepping is so important for weight loss


Meal prepping can be a game-changer in your weight loss journey for many reasons:


  1. Portion Control: Pre-planned meals better enable you to avoid overeating by as you will have created the meals in advance. Hunger, mood or stress is less likely to lead you to eating larger portion sizes as you will have pre-made your meals at the serving size fit for your goal.

  2. Time-saving: By having meals ready to go saves you crucial time, especially during the busy week where temptation to lean towards unhealthy convenient foods is greater.

  3. Nutritional Balance: You can ensure that each meal is nutritionally balanced, with the right amount of carbohydrates, fats and proteins for your needs.

  4. Consistency: Consistency is key when looking to lose weight. Sticking to your healthy eating plan becomes far easier when you have pre-prepared meals, on the ready, that are aligned to your goals.


Practical Vegan Meal Prep ideas for weight loss


1.Overnight Oats


Oats are nutritious, filling and health promoting breakfast option. Overnight oats can be made in batches and can be changed day to day with different toppings.


Basic Recipe

  • 60 grams of rolled oats

  • 1 cup unsweetened soy milk

  • 1 tsp of chia seeds

  • 40g frozen mixed berries


Mix all ingredients in a jar and refrigerate overnight. The berries add sweetness and the chia seeds provide omega 3's and additional protein. If you enjoy protein powders, you can add some of your favorite flavour to boost protein further.


2.Chickpea and Quinoa Salad


A filling lunch full of protein, fibre and nutrients perfect for lunch or dinner.


Basic Recipe


  • 50g (raw weight) Quinoa

  • 1 can chickpeas, drained and rinsed

  • 60g cherry tomatoes

  • 1/2 cucumber diced

  • 1/2 small avocado

  • 35g red onion diced

  • 1tbsp fresh lemon juice


Mix together in a bowl and place in containers for on hand lunches.


3. Vegan Buddha Bowl


A personal favourite of mine. A buddha bowl is full of colour, flavour and is easily adjustable to meet your needs.


Base


  • Brown rice, quinoa or mixed greens


Toppings:


  • Tofu

  • Roasted sweet potatoes

  • Sliced avocado

  • Beans or lentils

  • cherry tomatoes

  • beetroot

  • mixed greens

  • steamed broccoli

  • or whatever vegetables you fancy.


Dressing:


  • Tahini or a simple vinaigrette.


Prepare the base and toppings in bulk, then assemble your bowls throughout the week.


Snacks


Having healthy snacks on hand can be the missing piece of the puzzle which stops you reaching for weight loss damaging, convenient, foods.


Ideas:


  • Houmous and vegetable sticks

  • Apple slices and 100% peanut or almond butter

  • Mixed nuts and seeds

  • Edamame


Prepare the snacks in advance and store them in portioned containers.


Tips for successful meal prepping


  • Plan Your Meals: Take some time each week to plan your meals. This helps you make shopping lists, ensures you have everything you need, and helps you create meals suited to your needs.

  • Buy Quality Containers: Purchasing quality containers, which you can use over and over again, helps keeps your food fresh, organised and easily transportable for whenever you need food on the go.

  • Batch Cook: Spend an hour or so, on a particular day, to cook large quantities of your chosen foods that can be portioned out through the week.

  • Keep It Simple: Don't over-complicate your meal choices. Choosing simple options you can stick will lead to greater results - remember consistency is key!


Vegan meal prepping is a great way to keep you consistently working towards your fat loss, or weight loss goals. By planning delicious and nutritious meals, aligned to your goals, you substantially increase your chances of staying consistent with your dietary choices and achieving your desired results.


For more personalised fat loss, or weight loss coaching, don't hesitate to reach out. Helping people lose fat and improve their health and fitness is what I do.


Martin

Health Focused Fitness










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