How I Meal Prep

What is meal prepping? Meal prepping is when you take a day, night, or a couple of hours to make your food for the week. Some people prep a meal, several meals, or all of their meals and snacks for the entire week. I find that it’s very helpful to prep your meals in advance.



Meal prepping helps you make more nutritional food choices and is very helpful if you have a hectic schedule. Think about it! When you’re super busy you don’t really have a lot of time to cook food. So what do you do? Typically, most people would opt for eating out, some kind of fast food, or a processed food that is quick to grab and eat. Meal prepping helps you avoid doing that and gives you better fuel for your hectic schedule. Food is fuel and sometimes what you eat or drink can bog you down at some point. And if you’re a busy person, you don’t have time for low energy.

I also love the idea of meal prepping as an athlete. It helps me know ahead of time what I’m eating and I know that I’m going to reach all of my macronutrient (carbs, fat, protein) goals for the day/week. It gives me the fuel I need to be a better athlete while still eating the foods I love.

So what do you do? Some people might just make up several different components of their meals and measure them out later, while some people pre-measure all meals out and package them in containers.

Here’s a rad video from Cheap Lazy Vegan about Meal Prepping.  Check out her Youtube channel, it’s pretty awesome. 


It depends on your goals and your time, both for cooking and for eating. I have a fair amount of time during the week so I usually prep on Sundays and either Wednesday or Thursday. I also only need to prep my lunches for work because I eat breakfast and dinner at home, with plenty of time to cook them. I also just bulk pack mine and measure it out real quick in the morning. I don’t have a lot of containers and have a little time in the mornings so I can do that.

MY bulk meal prep: baked tofu strips, veggies, roasted sweet potatoes

What do you include? I usually have either a marinated (with a little oil for fat) baked tofu or tempeh, roasted sweet potatoes/gold potatoes/or quinoa, and some kind of steamed/no oil roasted veggies…broccoli rabe, kale, carrots, green beans, brussel sprouts, corn, squash, etc. I always try to do a veggie mix with at least one kind of leafy green veggie. Most of the time my meals have some kind of theme to keep me from getting bored. I mix the flavors up every week. Sometimes I throw hemp seeds or nuts on top for my fat. Sometimes I make nutritional yeast sauce or a cashew sauce for the top.

Here’s my very basic guideline for a tofu or tempeh marinade. Use whatever seasonings you want in it to switch it up. Some ideas:

Smoky: Add 1 tsp smoked paprika and a pinch of oregano

Italian Herb: Add ½ tsp each of oregano, basil, thyme, and rosemary

Asian: Add 1 tsp of chopped garlic and ginger with some sesame seeds, or maybe a little orange rind

Mexican: Add ½ tsp cumin and chili powder

Also feel free to experiment with the flavors!


Basic Marinade for Baked Tofu or Tempeh
Serves 2
Use this marinade base to create your own awesome marinade for tofu or tempeh. Add whatever spices/seasonings you want!
Write a review
Prep Time
10 min
Cook Time
45 min
Total Time
55 min
Prep Time
10 min
Cook Time
45 min
Total Time
55 min
336 calories
16 g
0 g
20 g
32 g
3 g
314 g
2040 g
1 g
0 g
15 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 336
Calories from Fat 168
% Daily Value *
Total Fat 20g
Saturated Fat 3g
Trans Fat 0g
Polyunsaturated Fat 7g
Monounsaturated Fat 8g
Cholesterol 0mg
Sodium 2040mg
Total Carbohydrates 16g
Dietary Fiber 7g
Sugars 1g
Protein 32g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. block of tofu or tempeh, cut into squares or strips
  2. 1/4 cup tamari or soy sauce
  3. 1 tbsp olive oil
  4. 1/4 cup nutritional yeast
  5. 1/8 c water
  1. Preheat oven to 350 degrees.
  2. Whisk all ingredients with whatever spices/seasonings you want, except protein, in a bowl. Add chopped protein and toss to cover.
  3. Spray a baking sheet with oil spray and pour contents onto it. Bake for 40-45 minutes or until cooked to desired color.
Vegan Sarah


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