Vegan Meal Prep

Meal 1 (Breakfast): 1 cup cooked oatmeal with ¼ large banana, 2 tsp. chia seeds, and ½ tsp. ground cinnamon (free)
Variations: Substitute 1 Tbsp. shredded unsweetened coconut, or 1 Tbsp. flaxseeds, or 1 Tbsp. pepitas for chia seeds.
Meal 2 (Snack): 1 cup celery stalks with 2 tsp. peanut butter
Meal 3 (Lunch M/W/F): 2 6-inch corn tortillas, ¾ cup refried beans, 1 cup shredded lettuce, ¼ cup fresh salsa (free), ¼ avocado Variations: Instead of tacos, the corn tortillas can be lightly coated with nonstick cooking spray and baked at 375° F. for 10 to 15 minutes to make a tostada or tortilla chips. The rest of the ingredients can be combined to make nachos or a taco salad.
Meal 3 (Lunch Tue/Thur): 1 slice sprouted whole grain bread, ¾ cup white beans (mashed after measuring), ½ cup sliced cucumber, ¼ cup sliced red onion, ¼ cup alfalfa sprouts, ¼ avocado, balsamic vinegar (free)



Meal 4 (Post-Workout): 1 scoop Tropical Strawberry Shakeology with ½ cup sliced strawberries (1 red, ½ purple)
Meal 5 (Dinner M/W/F): ¾ cup firm tofu, 1 cup shredded cabbage, ½ cup shredded carrots, ½ cup chopped broccoli, ½ cup sliced onions, ½ cup raw spinach sautéed in 1½ tsp. sesame seed oil. Drizzled with reduced-sodium tamari soy sauce (free). Served over ½ cup cooked brown rice (1 red, 3 green, ½ orange, 1 yellow a)
Meal 5 (Dinner Tue/Thur): ¾ cup cooked lentils wrapped in 1 cup lettuce leaves with ½ cup cooked quinoa, ½ cup sliced red onion, ½ cup chopped red (or green) bell peppers, 1 cup chopped tomatoes, drizzled with 1 Tbsp. Lemon Tarragon Vinaigrette Variations: These ingredients can be combined to make lettuce wraps or lentil salad served over lettuce.



GROCERY LIST
Fresh Fruits and Vegetables
1 container alfalfa sprouts
2 avocados
2 bananas
2 medium red bell peppers
1 bag broccoli florets, or 1 bunch broccoli
1 bag shredded cabbage (3 cups), or 1 head cabbage
1 bag shredded carrots, or 3 carrots
1 bunch celery
1 cucumber
2 lemons
1 large head romaine lettuce
1 head Bibb lettuce
6 limes
2 onions
2 red onions
3 shallots
1 bag spinach
2 containers strawberries
1 bunch or small container tarragon
4 tomatoes
Grains/Seeds/Nuts/Nut Butter
1 loaf sprouted whole -grain bread
1 package corn tortillas
4 Tbsp. chia seeds (2 oz.)
1 can cooked lentils, or ¾ cup dry lentils
2½ cups old fashioned rolled oats (8 oz.)
all-natural peanut butter
3 oz. quinoa
5 oz. brown rice
Proteins
2 packages firm tofu
Canned Foods
2 cans vegetarian refried beans
1 can white beans
Miscellaneous
1 container fresh tomato salsa
Pantry
ground cinnamon
Dijon mustard
olive oil
sesame oil
ground black pepper
sea salt or Himalayan salt
1 bag Tropical Strawberry Shakeology
reduced-sodium tamari soy sauce
balsamic vinegar
All photos by Amanda Meixner 

No time to cook? Maybe cooking is not one of your strengths? Or, maybe you just don’t feel like spending the afternoon sweating over a hot stove? Good news! With this no-cook meal prep menu, you can enjoy a week of wholesome meals without ever turning on your oven. All it takes is a little chopping and stirring. Sound easy? We think so! And, there are bonuses: This meal prep is insanely fast and there is almost no clean-up.

This no-cook menu is based on the color-coded Portion Fix container system that helps you eat the proper combination of protein, carbs, fruits and vegetables, and healthy fats every day. 

This Week’s Meal Prep Menu
Breakfast: Whole-grain waffle with Greek yogurt and fresh berries
Shakeology Snack: Shakeology with strawberries, spinach, and nut butter
Snack: Cottage cheese with cucumber and tomato, and almonds
Lunch (M/W/F): Salad with sliced turkey, and an orange or apple
Lunch (T/Th):  Zucchini noodles with chicken sausage and whole grain crackers
Dinner (M/W/F): Tuna salad with white beans and pita bread
Dinner (T/Th): Southwestern salad with rotisserie chicken

Here’s what your meal prep for the week will look like when you’re done.

BREAKFAST: Whole-grain waffle with Greek yogurt and fresh berries
(¾ cup Greek yogurt with one cup berries and a whole-grain waffle = 1 red, 1 purple, 1 yellow)

SHAKEOLOGY SNACK: Shakeology with strawberries, spinach, and nut butter
(One scoop Shakeology with ½ cup strawberries, ½ cup blueberries, one cup spinach, and three tsp. peanut butter.) **If you don't own Shakeology, you can use a WHEY protein Shake.  Anywhere from 120-150 calories, low carb and sugar and low fat.)

SNACK: Cottage cheese with cucumber and tomato, and almonds
(¾ cup cottage cheese with ½ cup cucumber and ½ cup cherry tomatoes, and 12 almonds )

LUNCHES
M/W/F: Salad with sliced turkey, and an orange or apple
(4 oz. sliced turkey, one cup lettuce, ¼ yellow bell pepper, ¼ cup shredded carrots, two sliced radishes, ¼ cup cherry tomatoes, ½ cup shelled edamame, salad dressing, and one orange)



T/TH: Zucchini noodles with chicken sausage and whole grain crackers
(One cup zucchini noodles with 4 oz. chicken sausage, ¾ cup tomato sauce, 10 kalamata olives, and whole grain crackers)



DINNERS
M/W/F: Tuna salad sandwiches in pita bread
(One can light tuna, ½ cup white beans, ¾ cup shredded lettuce, 1/4 yellow bell peppers, One green onion, two tsp. olive oil, and two tsp. balsamic vinegar)



T/TH: Southwestern salad with chicken
(One cup shredded lettuce, 4 oz. cooked chicken breast, ½ cup black beans, ½ cup corn, cilantro, ½ cup cherry tomatoes, 2 tsp olive oil)


Here are the meals you’ll eat on Monday, Wednesday, and Friday.


Here are the meals you’ll eat Tuesday and Thursday.


Here is your step by step plan for how to assemble this no-cook meal prep:
1. Place ¾ cup plain lowfat Greek yogurt in a food storage container. Top with one cup mixed berries (or other fresh fruit). Serve with one whole-grain, frozen waffle that has been thawed or toasted.
2. Prepare smoothie bags for your Shakeology snack or Whey protein. Measure ½ cup each of strawberries and blueberries, 1 cup of spinach, and 3 tsp. nut butter into a bag and refrigerate. You do not need to remove the leafy strawberry tops; they blend up perfectly, just like the spinach does. You can also measure out the nut butter when you make your shake, if you prefer. To prepare you smoothie, pour one pre-portioned smoothie bag into a blender with Shakeology or your whey protein, water, and ice, then blend.
3. Fill five plastic bags or small containers with 12 raw almonds. Arrange five small food containers and place ¾ cup cottage cheese into each. Top each with ½ cup cucumber slices and ½ cup cherry tomatoes. For extra flavor, these can be topped with pepper, smoked paprika, hot sauce, or balsamic vinegar if desired.
4. Place one cup spinach (or lettuce) into each of three food containers. Top each with ¼ chopped yellow bell pepper, ¼ cup shredded carrots, two sliced radishes, ¼ cup cherry tomatoes, and ½ cup frozen, shelled edamame. Divide 12 oz. sliced deli turkey evenly between the containers. Serve with your favorite vinaigrette and an orange (or apple).
5. Use a spiralizer or follow these instructions to to make noodles out of two zucchinis: Using a vegetable peeler, cut each zucchini into lengthwise strips about ⅛ inch thick. Turn each zucchini slightly after cutting each strip to work evenly around the outside, stopping when you hit the seeds at the core. Discard cores. Cut slices lengthwise into ½-inch ribbons. Divide zucchini noodles evenly between two food containers. Top each with one fully cooked chicken sausage, ¾ cup marinara sauce, and 10 olives. When it’s time to eat, heat for two to three minutes in a microwave. Serve with one yellow container filled with whole grain crackers.
6. Prepare tuna salad for pita sandwiches. In a medium bowl combine three cans of tuna, drained, one can of white beans that have been drained and rinsed, the rest of the chopped yellow bell pepper (about ¼ pepper), three chopped green onions, and salt and pepper to taste. Drizzle with two Tbsp. olive olive and two Tbsp. balsamic vinegar, and stir to combine. Prepare three food containers each with 1 cup spinach (or lettuce). Divide tuna mixture evenly between the containers and place in refrigerator. When it’s time to eat, stuff the tuna and lettuce into two halves of a whole grain pita. It’s best to keep the pita separate from the tuna salad until it’s time to eat to prevent the bread from getting soggy.
7. Fill two food containers each with 1½ cups of shredded lettuce. In a medium bowl, combine one cup canned black beans that have been drained and rinsed, one cup frozen corn, one cup halved cherry tomatoes, four tsp. olive oil, and as much cilantro as you want. Divide bean mixture evenly between the two containers. Chop two cooked chicken breasts (or rotisserie chicken breasts), divide evenly between the containers and place in the fridge. OPTION: Instead of eating this dish as a salad, omit the corn, and when it’s time to eat, wrap all ingredients in a whole grain tortilla.

Grocery List:
Fruit
5 cups berries
3 cups strawberries
2 blueberries
3 oranges/apples
Vegetables
5 cups spinach
3 heads romaine
2 yellow bell peppers
1 bag shredded carrots
1 bunch radishes
2 containers of cherry tomatoes
2 cucumbers
tomato
3 zucchini
celery
red bell pepper
frozen corn
arugula
cilantro
scallions
1½ cups shelled edamame
Dry and Canned Goods
peanut butter
black beans
1 can white beans
1½ cups pasta sauce
20 olives
5 frozen waffles
60 almonds
whole grain crackers (or bread, or chickpeas)
whole grain pita bread
Protein
3 cans tuna in water, no salt added
30 oz. lowfat plain Greek yogurt
1 rotisserie chicken or 8 oz. cooked chicken breast
12 oz. deli turkey
2 chicken sausages
32 oz. cottage cheese
Pantry
vinaigrette dressing
olive oil
balsamic vinegar