She Strengthens

Effortless Vegetarian Meal Prep for a Stress-Free Week

Planning a meatless menu can be a double-edged sword. On one hand, you don’t have to worry about using up perishable meat products. On the other hand, it’s easy to overbuy produce, skimp on protein, or get stuck in a recipe rut. But fear not! With this simple 8-ingredient meal prep plan, you’ll enjoy well-balanced, affordable, and delicious vegetarian meals from Sunday to Thursday.

Step 1: Shop Smart

Before you start cooking, take a minute to write down your grocery list or screenshot it to bring with you to the store. You’ll need:

• Storage containers
• Plastic wrap for avocado
• Brown rice
• Spaghetti squash
• Broccoli
• Chickpeas
• Spinach
• Avocado
• Feta cheese
• Tahini

Step 2: Prep in 30 Minutes

Dedicating a bit of extra time on Sunday will make for effortless eats all week. Here’s what to do:

1. Cook Brown Rice: Use a rice cooker or stovetop method to cook brown rice. Let it cool, then store in an airtight container.
2. Roast Spaghetti Squash: Follow our foolproof guide to cook spaghetti squash to perfection. Store in an airtight container once cooled.
3. Roast Broccoli: Drizzle broccoli with olive oil, sea salt, and pepper, and roast in the oven for 20 minutes or until slightly brown. Store in an airtight container once cooled.
4. Rinse Chickpeas: Drain and rinse chickpeas from the can and store them in an airtight container.
5. Store Remaining Ingredients: Bagged spinach is pre-rinsed, so you’re all set. Cut into avocado and open feta only when needed. Rub olive oil on unused avocado flesh and wrap in plastic to prevent browning.

Step 3: Enjoy Your Meals!

Celebrate the fact that 5 vegetarian dinners are ready for the week! Here’s what to do each night:

Satisfying Sunday

• Combine cooked brown rice, chopped spinach, feta, and roasted broccoli. Drizzle with tahini for extra flavor.

Meatless Monday

• Reheat spaghetti squash with olive oil. Toss diced avocado and chickpeas with salt and pepper, and add to the bed of spaghetti squash.

Tahini Grain-Bowl Tuesday

• Combine brown rice, roasted broccoli, chickpeas, and tahini in a bowl. Season with salt and pepper to taste.

White Wine Wednesday

• Heat up spaghetti squash with olive oil and wilted spinach. Stir in feta and season with pepper to taste.

Throw-It-All-In Thursday

• Top a bed of spinach with roasted broccoli, chickpeas, avocado, and feta. Drizzle with olive oil, sea salt, and pepper.

With this meal prep plan, you’ll enjoy delicious, stress-free vegetarian meals all week long!