Introduction 000 Part 1 Making Meal Prepping Easy 000 Part 2 Weekly Meal Prep for One 000 Part 3 Mix and Match for All 000 Chapter 1: Mix and Match Menus 000 Chapter 2: Beautiful Breakfasts 000 Chapter 3: Bunches of Lunches 000 Chapter 4: Array of Entrees 000 Chapter 5: Higher Protein Meals 000 Chapter 6: Sheet Pan, Instant Pot, and Freezer Meals 000 Chapter 7 Kid-Friendly Foods 000 Part 4 Basics and Bonuses 000 Chapter 8: Snack Attack 000 Chapter 9: Sauces, Spreads, and Stuff 000 Acknowledgments 000 About the Author 000 Index 000 ContentsIntroduction 000 Part 1 Making Meal Prepping Easy 000 Part 2 Weekly Meal Prep for One 000 Part 3 Mix and Match for All 000 Chapter 1: Mix and Match Menus 000 Chapter 2: Beautiful Breakfasts 000 Chapter 3: Bunches of Lunches 000 Chapter 4: Array of Entrees 000 Chapter 5: Higher Protein Meals 000 Chapter 6: Sheet Pan, Instant Pot, and Freezer Meals 000 Chapter 7 Kid-Friendly Foods 000 Part 4 Basics and Bonuses 000 Chapter 8: Snack Attack 000 Chapter 9: Sauces, Spreads, and Stuff 000 Acknowledgments 000 About the Author 000 Index 000 ContentsVEGAN YACK ATTACK’S PLANT-BASED MEAL PREP 3031 WEEKLY MEAL PREP FOR ONE Produce ☐ 1½ pounds (680 g) romaine lettuce ☐ 1 bunch (roughly 12 ounces or 340 g) curly kale ☐ 1½ pounds (680 g) sweet potatoes ☐ 2 large carrots ☐ 2 orange bell peppers ☐ 1 yellow bellow pepper ☐ 1 jalapeño ☐ 1 large red onion ☐ 1 head garlic ☐ 1 container grape tomatoes ☐ 1 bunch radishes ☐ 1 avocado ☐ 5 small bananas ☐ 1 bunch fresh cilantro ☐ 2 limes ☐ 1 lemon Grocery ☐ 6-ounce (170 g) can tomato paste ☐ 1 quart (950 ml) vegetable broth ☐ 8-ounce (225 g) bag hemp hearts ☐ 1 small bag ground flaxseed ☐ 1 bottle olive oil ☐ 1bottlesunfloweroil ☐ 1jarrefinedcoconutoil ☐ 1 box brown rice crisps cereal ☐ 1 small jar creamy peanut butter ☐ 9-ounce (255 g) bag vegan chocolate chips ☐ 1 small bottle agave nectar ☐ 1 small boule or loaf of crusty bread such as sourdough, gluten-free if desired (optional) Frozen ☐ 2 (16-ounce [455 g]) bags frozen chopped spinach ☐ 3 (12-ounce [340 g]) bags frozen blueberries ☐ 2 (16-ounce [455 g]) bags frozen pineapple chunks Bulk ☐ 12 ounces (340 g) red quinoa ☐ ½ cup (70 g) roasted pumpkin seeds (pepitas) ☐ ¾ cup (103 g) raw cashews ☐ ½ cup (73 g) roasted peanuts Dried Herbs and Spices ☐ Ground turmeric ☐ Ground ginger ☐ Ground cumin ☐ Smoked paprika ☐ Garlic powder ☐ Onion powder ☐ Cayenne pepper ☐ Dried oregano ☐ Dried basil ☐ Crushed red pepper (optional) ☐ Nutritional yeast ☐ Vanilla extract ☐ Salt ☐ Coarse salt for sprinkling Weekly Menu 3 Breakfast: Blueberry Jar Smoothies (page xx) Lunch: Southwest Salad (page xx) Dinner: Smoky Sweet Potato Soup (page xx) Snacks: Pizza Kale Chips (page xx) and Chocolate Peanut Butter Rice Bars (page xx) • Beginner • Gluten-free option • Soy free SHOPPING LIST: GUIDELINES FOR PREPPING •Step 1: Preheat the oven to 350ºF (180ºC, or gas mark 4), and prepare the Pizza Kale Chips. While the chips are baking, assemble and refrigerate the Chocolate Peanut Butter Rice Bars. •Step 2: While the chips are cooling and the bars are chilling, assemble and freeze the Blueberry Smoothie Jars. Once the chips have cooled, store them, then finish the prep on the bars and store them in the refrigerator. •Step 3: Start on the Smoky Sweet Potato Soup. While it simmers, make and store the Cilantro Jalapeño Cashew Dressing for the Southwest Salad. Finish making and storing the soup. •Step 4: Prep, assemble, and store the Southwest Salads.VEGAN YACK ATTACK’S PLANT-BASED MEAL PREP 3031 WEEKLY MEAL PREP FOR ONE Produce ☐ 1½ pounds (680 g) romaine lettuce ☐ 1 bunch (roughly 12 ounces or 340 g) curly kale ☐ 1½ pounds (680 g) sweet potatoes ☐ 2 large carrots ☐ 2 orange bell peppers ☐ 1 yellow bellow pepper ☐ 1 jalapeño ☐ 1 large red onion ☐ 1 head garlic ☐ 1 container grape tomatoes ☐ 1 bunch radishes ☐ 1 avocado ☐ 5 small bananas ☐ 1 bunch fresh cilantro ☐ 2 limes ☐ 1 lemon Grocery ☐ 6-ounce (170 g) can tomato paste ☐ 1 quart (950 ml) vegetable broth ☐ 8-ounce (225 g) bag hemp hearts ☐ 1 small bag ground flaxseed ☐ 1 bottle olive oil ☐ 1bottlesunfloweroil ☐ 1jarrefinedcoconutoil ☐ 1 box brown rice crisps cereal ☐ 1 small jar creamy peanut butter ☐ 9-ounce (255 g) bag vegan chocolate chips ☐ 1 small bottle agave nectar ☐ 1 small boule or loaf of crusty bread such as sourdough, gluten-free if desired (optional) Frozen ☐ 2 (16-ounce [455 g]) bags frozen chopped spinach ☐ 3 (12-ounce [340 g]) bags frozen blueberries ☐ 2 (16-ounce [455 g]) bags frozen pineapple chunks Bulk ☐ 12 ounces (340 g) red quinoa ☐ ½ cup (70 g) roasted pumpkin seeds (pepitas) ☐ ¾ cup (103 g) raw cashews ☐ ½ cup (73 g) roasted peanuts Dried Herbs and Spices ☐ Ground turmeric ☐ Ground ginger ☐ Ground cumin ☐ Smoked paprika ☐ Garlic powder ☐ Onion powder ☐ Cayenne pepper ☐ Dried oregano ☐ Dried basil ☐ Crushed red pepper (optional) ☐ Nutritional yeast ☐ Vanilla extract ☐ Salt ☐ Coarse salt for sprinkling Weekly Menu 3 Breakfast: Blueberry Jar Smoothies (page xx) Lunch: Southwest Salad (page xx) Dinner: Smoky Sweet Potato Soup (page xx) Snacks: Pizza Kale Chips (page xx) and Chocolate Peanut Butter Rice Bars (page xx) • Beginner • Gluten-free option • Soy free SHOPPING LIST: GUIDELINES FOR PREPPING •Step 1: Preheat the oven to 350ºF (180ºC, or gas mark 4), and prepare the Pizza Kale Chips. While the chips are baking, assemble and refrigerate the Chocolate Peanut Butter Rice Bars. •Step 2: While the chips are cooling and the bars are chilling, assemble and freeze the Blueberry Smoothie Jars. Once the chips have cooled, store them, then finish the prep on the bars and store them in the refrigerator. •Step 3: Start on the Smoky Sweet Potato Soup. While it simmers, make and store the Cilantro Jalapeño Cashew Dressing for the Southwest Salad. Finish making and storing the soup. •Step 4: Prep, assemble, and store the Southwest Salads.VEGAN YACK ATTACK’S PLANT-BASED MEAL PREP 3233 WEEKLY MEAL PREP FOR ONE BLUEBERRY SMOOTHIE JARS • FREEZER FRIENDLY • 30 MINUTES OR LESS • UNDER 10 INGREDIENTS • GLUTEN FREE • SOY FREE • NUT FREE • OIL FREE • NO SUGAR ADDED Smoothie jars make getting out the door during the week so much easier. This recipe is the base version of my favorite—and most commonly made—smoothie, because blueberries and pineapple are so dreamy together. I’ve ordered the ingredients in the recipe to make the smoothies easy to blend. I like keeping bananas at room temperature so that each morning I can add one to the blender pitcher before dumping the jar contents on top. Set out five 24-ounce (710 ml) wide mouth jars. Divide the spinach, blueber- ries, pineapple, hemp hearts, turmeric, and ginger evenly among the jars; screw the lids on the jars and store in the freezer. When you’re ready to make a smoothie, add one peeled banana, broken into chunks, to the blender. Run warm water over the outside of one covered jar to help release the frozen ingredients. Pour the jar contents into the blender, followed by ¾ cup (175 ml) water. Blend until completely smooth, then transfer back to the jar and enjoy. Yield: 5 servings NUTRITIONAL ANALYSIS Per serving :410calories;15gfat;57gcarbohydrates;11gfiber; 35 g sugar; 14 g protein SOUTHWEST SALAD • FRESH OUTTA THE FRIDGE • 30 MINUTES OR LESS • GLUTEN FREE • SOY FREE • NUT FREE • OIL FREE • NO SUGAR ADDED Over the last few years, I’ve made various versions of this salad, but this version has the most beautiful colors and texture. It’s crunchy, fresh, and bright, and the Cilantro Jalapeño Cashew Dressing (page XX) is the perfect creamy, tangy topping. Set out five roughly 30-ounce (850 g) storage containers. Divide the lettuce evenly among the containers, then top with black beans, bell peppers, toma- toes, and onion. Top each serving with radishes and sliced avocado. Drizzle the dressing over the top of each salad (or divide into five small containers or jars). Store in the refrigerator for up to 6 days. Yield: 5 servings NUTRITIONAL ANALYSIS Per serving (including dressing): 248 calories; 11 g fat; 31 g carbohydrates; 10gfiber;11gsugar;10gprotein 1½ pounds (680 g) romaine lettuce, chopped 2 (15-ounce [425 g]) cans low-sodium black beans, drained and rinsed 1 yellow bell pepper, stemmed, seeded, and diced 1 orange bell pepper, stemmed, seeded, and diced 1¼ cups (188 g) grape tomatoes 2 /3 cup (110 g) thinly sliced red onion 2 /3 cup (95 g) sliced radishes 2 /3 cup (60 g) sliced avocado 1 batch Cilantro Jalapeño Cashew Dressing (page XX) 2½ cups (265 g) frozen chopped spinach, broken into pieces 4 cups (560 g) frozen blueberries 2½ cups (365 g) frozen pineapple chunks 1 cup (150 g) hemp hearts 1¼ teaspoons ground turmeric 1¼ teaspoons ground ginger 5 small bananas 3¾ cups (890 ml) water Smoothies are highly customizable, so try this recipe as-is first, then swap in your favorite fruits, spices, or pro- teins for different versions. During the summer, I like to substitute half of the banana for peach slices.VEGAN YACK ATTACK’S PLANT-BASED MEAL PREP 3233 WEEKLY MEAL PREP FOR ONE BLUEBERRY SMOOTHIE JARS • FREEZER FRIENDLY • 30 MINUTES OR LESS • UNDER 10 INGREDIENTS • GLUTEN FREE • SOY FREE • NUT FREE • OIL FREE • NO SUGAR ADDED Smoothie jars make getting out the door during the week so much easier. This recipe is the base version of my favorite—and most commonly made—smoothie, because blueberries and pineapple are so dreamy together. I’ve ordered the ingredients in the recipe to make the smoothies easy to blend. I like keeping bananas at room temperature so that each morning I can add one to the blender pitcher before dumping the jar contents on top. Set out five 24-ounce (710 ml) wide mouth jars. Divide the spinach, blueber- ries, pineapple, hemp hearts, turmeric, and ginger evenly among the jars; screw the lids on the jars and store in the freezer. When you’re ready to make a smoothie, add one peeled banana, broken into chunks, to the blender. Run warm water over the outside of one covered jar to help release the frozen ingredients. Pour the jar contents into the blender, followed by ¾ cup (175 ml) water. Blend until completely smooth, then transfer back to the jar and enjoy. Yield: 5 servings NUTRITIONAL ANALYSIS Per serving :410calories;15gfat;57gcarbohydrates;11gfiber; 35 g sugar; 14 g protein SOUTHWEST SALAD • FRESH OUTTA THE FRIDGE • 30 MINUTES OR LESS • GLUTEN FREE • SOY FREE • NUT FREE • OIL FREE • NO SUGAR ADDED Over the last few years, I’ve made various versions of this salad, but this version has the most beautiful colors and texture. It’s crunchy, fresh, and bright, and the Cilantro Jalapeño Cashew Dressing (page XX) is the perfect creamy, tangy topping. Set out five roughly 30-ounce (850 g) storage containers. Divide the lettuce evenly among the containers, then top with black beans, bell peppers, toma- toes, and onion. Top each serving with radishes and sliced avocado. Drizzle the dressing over the top of each salad (or divide into five small containers or jars). Store in the refrigerator for up to 6 days. Yield: 5 servings NUTRITIONAL ANALYSIS Per serving (including dressing): 248 calories; 11 g fat; 31 g carbohydrates; 10gfiber;11gsugar;10gprotein 1½ pounds (680 g) romaine lettuce, chopped 2 (15-ounce [425 g]) cans low-sodium black beans, drained and rinsed 1 yellow bell pepper, stemmed, seeded, and diced 1 orange bell pepper, stemmed, seeded, and diced 1¼ cups (188 g) grape tomatoes 2 /3 cup (110 g) thinly sliced red onion 2 /3 cup (95 g) sliced radishes 2 /3 cup (60 g) sliced avocado 1 batch Cilantro Jalapeño Cashew Dressing (page XX) 2½ cups (265 g) frozen chopped spinach, broken into pieces 4 cups (560 g) frozen blueberries 2½ cups (365 g) frozen pineapple chunks 1 cup (150 g) hemp hearts 1¼ teaspoons ground turmeric 1¼ teaspoons ground ginger 5 small bananas 3¾ cups (890 ml) water Smoothies are highly customizable, so try this recipe as-is first, then swap in your favorite fruits, spices, or pro- teins for different versions. During the summer, I like to substitute half of the banana for peach slices.VEGAN YACK ATTACK’S PLANT-BASED MEAL PREP 34 SMOKY SWEET POTATO SOUP • NEEDS SOME HEAT • FREEZER FRIENDLY • GLUTEN FREE • SOY FREE • NUT FREE • NO SUGAR ADDED When I first went vegan, I subscribed to a Community Supported Agriculture (CSA) box, and the company that ran it would send recipe suggestions with each delivery. This played a huge part in my learning how to cook! A recipe similar to this one came to me with a ton of sweet potatoes, and after some serious tweaking I think it has reached its full potential. Smoky but not overly so, a little sweet but still savory, and super-satiating. Though the toasted bread is optional, I love eating this soup with a crusty slice of sourdough. In a large pot, heat the sunflower oil over medium heat. Add the red onion and bell pepper and cook, stirring frequently, until the onion is softened, about 5 minutes. Adjust the heat to medium-low and add the sweet potatoes, carrots, garlic, nutritional yeast, smoked paprika, garlic powder, and cumin. Cook for 5 more minutes, adding 1 or 2 tablespoons (15 to 30 ml) water if necessary to prevent sticking. Stir in the vegetable broth, water, and quinoa, cover, and bring to a boil over medium-high heat. Once boiling, adjust the heat so that the soup is simmer- ing, cover, and cook, stirring occasionally, until the quinoa is tender, about 20 minutes longer. Puree half of the soup mixture using an immersion blender or by carefully transferring to a blender. Add the spinach, stirring to break up any clumps, and add salt to taste. Let the soup cool for 20 minutes, then divide it between 5 jars or storage containers. Top each serving with the pumpkin seeds and cilantro and store in the refrigerator for up to 7 days. Serve with a slice of bread, if desired. Yield: 5 servings NUTRITIONAL ANALYSIS Per serving (not including bread): 427 calories; 11gfat;72gcarbohydrates;13gfiber; 17 g sugar; 13 g protein 1 tablespoon (15 ml) sun- floweroil 1½ cups (190 g) diced red onion 1¼ cups (188 g) diced orange bell pepper 1½ pounds (680 g) sweet potatoes, unpeeled, diced 2 large carrots, chopped 3 cloves garlic, minced 2 tablespoons (10 g) nutri- tional yeast 2 teaspoons (5 g) smoked paprika 1 teaspoon garlic powder 1 teaspoon ground cumin 4 cups (950 ml) vegetable broth 2 cups (475 ml) water 2 /3 cup (116 g) red quinoa, rinsed 1 cup (110 g) frozen spinach, broken up into pieces ½–1 teaspoon salt ½ cup (70 g) roasted pump- kin seeds (pepitas) ¼ cup (4 g) fresh cilantro leaves 5 slices of toasted crusty bread (optional) This soup is great for storing in the fridge to eat during the week, and it also freezes well if you want to plan way ahead. If you choose to freeze it, divide it into five freezer-safe storage containers and freeze for up to 6 months. Tip! Save those odds and ends from the red onion and carrots to use in the Vegetable Scrap Broth (page XX)! See the Snack Attack! chapter for the Pizza Kale Chips (page XX) and Chocolate Peanut Butter Rice Bars (page XX)VEGAN YACK ATTACK’S PLANT-BASED MEAL PREP 34 SMOKY SWEET POTATO SOUP • NEEDS SOME HEAT • FREEZER FRIENDLY • GLUTEN FREE • SOY FREE • NUT FREE • NO SUGAR ADDED When I first went vegan, I subscribed to a Community Supported Agriculture (CSA) box, and the company that ran it would send recipe suggestions with each delivery. This played a huge part in my learning how to cook! A recipe similar to this one came to me with a ton of sweet potatoes, and after some serious tweaking I think it has reached its full potential. Smoky but not overly so, a little sweet but still savory, and super-satiating. Though the toasted bread is optional, I love eating this soup with a crusty slice of sourdough. In a large pot, heat the sunflower oil over medium heat. Add the red onion and bell pepper and cook, stirring frequently, until the onion is softened, about 5 minutes. Adjust the heat to medium-low and add the sweet potatoes, carrots, garlic, nutritional yeast, smoked paprika, garlic powder, and cumin. Cook for 5 more minutes, adding 1 or 2 tablespoons (15 to 30 ml) water if necessary to prevent sticking. Stir in the vegetable broth, water, and quinoa, cover, and bring to a boil over medium-high heat. Once boiling, adjust the heat so that the soup is simmer- ing, cover, and cook, stirring occasionally, until the quinoa is tender, about 20 minutes longer. Puree half of the soup mixture using an immersion blender or by carefully transferring to a blender. Add the spinach, stirring to break up any clumps, and add salt to taste. Let the soup cool for 20 minutes, then divide it between 5 jars or storage containers. Top each serving with the pumpkin seeds and cilantro and store in the refrigerator for up to 7 days. Serve with a slice of bread, if desired. Yield: 5 servings NUTRITIONAL ANALYSIS Per serving (not including bread): 427 calories; 11gfat;72gcarbohydrates;13gfiber; 17 g sugar; 13 g protein 1 tablespoon (15 ml) sun- floweroil 1½ cups (190 g) diced red onion 1¼ cups (188 g) diced orange bell pepper 1½ pounds (680 g) sweet potatoes, unpeeled, diced 2 large carrots, chopped 3 cloves garlic, minced 2 tablespoons (10 g) nutri- tional yeast 2 teaspoons (5 g) smoked paprika 1 teaspoon garlic powder 1 teaspoon ground cumin 4 cups (950 ml) vegetable broth 2 cups (475 ml) water 2 /3 cup (116 g) red quinoa, rinsed 1 cup (110 g) frozen spinach, broken up into pieces ½–1 teaspoon salt ½ cup (70 g) roasted pump- kin seeds (pepitas) ¼ cup (4 g) fresh cilantro leaves 5 slices of toasted crusty bread (optional) This soup is great for storing in the fridge to eat during the week, and it also freezes well if you want to plan way ahead. If you choose to freeze it, divide it into five freezer-safe storage containers and freeze for up to 6 months. Tip! Save those odds and ends from the red onion and carrots to use in the Vegetable Scrap Broth (page XX)! See the Snack Attack! chapter for the Pizza Kale Chips (page XX) and Chocolate Peanut Butter Rice Bars (page XX)Next >