Vegan Meal Prep

With the busy nature of life lately, I’ve recently taken up meal prepping as a way to ensure I have nourishing meals ready to go on days where I feel like I don’t have the time to cook.

Hope you enjoy these recipes & they add some ease to your life!

(Please note: you can 2x or 3x these recipes to make a bulk amount for the week)

Amanda x

Tofu Scramble
Makes 3-4 serves
Ingredients:
- 900g firm tofu
- Soy milk (as desired)
- 1 heaped tbsp vegan butter
- 1 heaped tsp dijon mustard
- 1 tsp vegan beef stock powder
- 1 tsp vegetable stock powder
- 1 tsp garlic powder
- 1 tsp onion powder
- 3/4 cup nutritional yeast
- 1 tsp curry powder
- Salt & pepper (to taste)

Method:
1. Place a large pan over medium heat on the stove.
2. Remove tofu from packet, disposing of excess liquid. Add tofu to the pan and mash with a potato masher (or your hands).
3. Add soy milk to the pan, enough to almost cover all of the tofu. Add butter, mustard, stock powders, garlic powder, onion powder, nutritional yeast and curry powder. Mix well to combine.
4. Reduce heat to low-medium and continue to slow cook until the scramble is at your desired consistency. This can take up to 30 minutes and allows all of the flavour to absorb into the tofu.
5. Once at your desired consistency, remove from the heat. Serve hot, or allow to cool before placing in the fridge to enjoy throughout the week. Best enjoyed within 4 days.

BBQ Chickpea Bowls
Makes 2 serves

You will need:
- 1 x 400g can of chickpeas, drained and rinsed
- 2 tbsp bbq sauce
- 1 tbsp olive oil
- 1/2 tsp liquid smoke
- 1 tsp onion powder
- 1 tsp smoked paprika
- salt and pepper (to taste)
- 1 cup cous cous
- 1 + 1/2 cups water
- 1 heaped tbsp vegan butter
- 1 cucumber
- fresh spinach (as desired)
- 2 tbsp vegan mayonnaise
- 1 tsp dijon mustard
- 1 tsp lemon juice

Method:
1. Preheat the oven to 180 degrees celsius, fan forced. Prepare a baking tray with baking paper.
2. Mix chickpeas, bbq sauce, liquid smoke, 1/2 tbsp olive oil, smoked paprika, onion powder, salt and pepper in a bowl. Transfer to the baking tray and place in the oven to bake for 15 minutes.
3. In a medium saucepan over the stove, bring 1 + 1/2 cups water, 1/2 tbsp olive oil, salt and pepper to the boil. Add cous cous, reduce heat and cook, continuously stirring. Add vegan butter and stir until butter is melted. Remove from the heat.
4. In a small bowl, combine vegan mayonnaise, dijon mustard and lemon juice. Set to the side. Dice cucumber and set to the side. Remove chickpeas from the oven.
5. Add all ingredients, evenly, to two containers. Place in the fridge and enjoy within 3-4 days.

Choc Peanut Butter Balls
Makes 20
this recipe was inspired by @jessy.wallace

Ingredients:
- 3 cups almond meal
- pinch of pink salt
- 1 cup peanut butter
- 1/3 cup maple syrup
- 150g vegan chocolate
- 1/2 tbsp coconut oil

Method:
1. In a mixing bowl, combine almond meal, salt, peanut butter and maple syrup until they resemble a cookie dough texture.
2. Melt chocolate and coconut oil over the heat or in a microwave.
3. Roll dough into balls, before dipping and coating them in the melted chocolate
4. Place in the fridge on some baking paper and leave to set for 20-50 minutes
5. Enjoy throughout the week!

I hope you enjoy these recipes! If you make any, feel free to tag me on Instagram @amandaducks :)

Have a beautiful day,
Amanda x

Choc Hazelnut Soaked Oats
Makes 4 serves

You will need:
- 2 cups rolled oats
- 1 litre hazelnut milk
- 2 heaped tbsp cocoa powder
- 1 tbsp maca powder
- 2 tbsp maple syrup
- fresh fruit (to serve)

Method:
1. In a blender, combine hazelnut milk, cocoa powder, maca powder and maple syrup to make the choc hazelnut milk.
2. Add 1/2 cup of oats to each container, covering evenly with the choc hazelnut milk and stirring to combine.
3. Place lids on all containers, placing in the fridge to soak for 1 hour minimum.
4. Top with fresh fruit, yoghurt or nut butter and enjoy!

Note: you can also keep the choc hazelnut milk in the fridge in a jar, and simply prep these oats the night before as desired rather than soaking them all at once.

Tomato & Lentil Pasta
Makes 2 serves

You will need:
- 1 x 250g punnet cherry tomatoes
- 2 whole garlic cloves
- 1 tbsp olive oil
- salt & pepper (to taste)
- 1 brown onion
- 2 tbsp tomato paste
- 1 x 400g can tinned crushed tomatoes
- 1 x 400g can brown lentils, drained and rinsed
- 250g pasta, cooked al dente

Method:
1. Preheat the oven to 180°c fan-forced and prepare a medium baking tray with baking paper.
2. Place cherry tomatoes and garlic cloves on the baking tray, drizzle with 1/2 tbsp olive oil, salt and pepper and toss together. Place in the oven to roast for 15-20 minutes, or until the garlic is soft.
3. Finely dice the brown onion, before placing into a large frying pan with 1/2 tbsp olive oil. Fry for 5 minutes on medium heat, before adding the roasted cherry tomatoes and garlic.
4. Add the tomato paste, stirring to combine, before adding the tinned tomatoes, lentils, salt and pepper.
5. Use a potato masher to mash the sauce, pressing the juice out of the cherry tomatoes and squashing the garlic to combine it with the rest of the sauce.
6. Add the pasta, stirring to combine and heating for a further 2-3 minutes, before removing from the heat.
7. Place in two containers, allowing to cool before placing in the fridge.

Teriyaki Tofu Bowls with Peanut Sauce
Makes 2 serves

You will need:
- 450g firm tofu
- 1/4 cup teriyaki sauce
- 1 head broccoli
- 1 carrot
- 1 cucumber
- 2 heaped tbsp peanut butter
- 1 tbsp sesame oil
- 1 tsp lemon juice
- 1 cup cooked white rice

Method:
1. Preheat the oven to 180 degrees celsius, fan forced. Line a baking tray with baking paper.
2. Dice tofu into small cubes, placing in a bowl and tossing in 3 tbsp teriyaki sauce. Place on the baking tray and into the oven to bake for 20-25 minutes.
3. Cut broccoli into florets and place into a pot of boiling water to cook for 5 minutes. Remove from the heat, drain and set broccoli to the side.
4. Finely chop cucumber and use a julienne peeler to grate carrot. Set to the side.
5. In a jar, combine the remaining teriyaki sauce, peanut butter, sesame oil and lemon juice. Add water gradually to get the sauce to a pourable consistency.
6. Remove the tofu from the oven, and disperse all ingredients evenly between two containers. Keep remaining peanut sauce in a jar to drizzle over the top as desired. Place in the fridge to enjoy throughout the week.