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🔺What to watch next!
Make your own beans from scratch: https://www.youtube.com/watch?v=ne_Cg0TAhYQ&t=27s
Make your own bread: https://www.youtube.com/watch?v=qx6UPs33hK8&t=270s
✨ Recipes (prices may vary depending on your location)
Glass storage containers for your prep: https://amzn.to/3PUfisZ
Baked carrot cake oats ($3.82 total)
3 cups rolled oats (or quick oats)
2 ripe bananas
2 cups soy milk (or other plant milk)
2 medium carrots (or 1 large)
1.5 tsp cinnamon
0.5 cups raisins
Optional frosting:
0.5 cups raw cashews (https://amzn.to/3O04QQ2)
1-2 Tbsp brown sugar
Zest of half a lemon
0.5 cups water (you may need a bit more to make it spreadable)
You can also use 1/3 cup powdered sugar + 2 Tbsp soy milk + lemon zest as a budget friendly alternative. This will be more of a drizzle than a frosting.
Start by preheating oven to 350F. Next, grate carrots and mash bananas. Add those both to a bowl, then add soy milk and cinnamon. Stir well to combine, then add oats and raisins. Add to baking dish (I used a 9" round) and pat it down until well packed. Bake for 30-35 minutes and let fully cool before cutting. To make frosting soften cashews in boiling water first for 10 minutes. Then, add all ingredients to a blender and blend until smooth. Add frosting once oats are fully cooled. (Meal prep tip: I prefer to frost the day of eating especially if I'm heating the oats first.)
Lentil bolognese ($3.27 total)
2 cups cooked lentils (use dry lentils to cut down on cost)
3 cups pasta sauce
1 onion
3 cloves garlic
1 tsp Italian seasoning
2 small carrots (or 1 large)
1 cup frozen spinach
1 Tbsp soy sauce (optional)
9 oz. dry pasta
Start by sautéing onion in oil, then add carrots. Cook those for 1 minute, then add garlic and Italian seasoning. Let those simmer for around 10 minutes or until carrots are soft. Then add cooked lentils, pasta sauce, soy sauce (if using) and frozen spinach. Cook pasta al dente (1-2 minutes short of package directions), drain and rinse with cold water. (Meal prep tip: keep pasta and sauce separate until serving.)
Creamy white bean skillet ($3.30 total)
3 cups cooked white beans
1 onion
1 garlic bulb (roasted)
1 cup soy milk
2 cups frozen spinach
Juice of half a lemon
0.25 cups raw cashews
1 Tbsp nutritional yeast
0.5 tsp salt
Suggested: bread for serving
Start by roasting garlic at 400F (wrapped in parchment and foil and a bit of oil) for around 45 mins. Then soak cashews (if using in boiling water for 10 minutes). Drain & rinse & blend with soy milk until smooth. Set aside. Sautée onion in oil for a minute. Add white beans and let them soften. Then add frozen spinach, soy milk with cashews, and roasted garlic and let simmer a few minutes until thickened. Then add nutritional yeast and salt to taste. Once thickened, add juice of half a lemon and serve with toasted bread.
Chickpea & veggie tray bake ($4.55 total)
2 medium potatoes
Half a head of cabbage
3 cups cooked chickpeas
1 tsp Italian seasoning
1 tsp paprika
3 cups cooked rice for serving
Dressing:
0.25 cups tahini
1 clove minced garlic
Juice of a lemon
Water to thin
Other dressing options: Oil & vinegar (or oil & lemon), Peanut butter + soy sauce + lemon, Mustard + pinch of sugar + oil or water to thin
Preheat oven to 400F. Chop all the veggies and toss with oil and spices. Spread out on baking tray (use parchment paper for easier cleanup) and bake for 25-35 minutes. Flip cabbage halfway through. Keep an eye on cabbage close to the end of cook time as it can cook a bit faster.
Fried rice ($3.44 total)
3.5 cups cooked rice
2 cups frozen veggies
0.5 cups soy sauce
3 cloves garlic
1 onion
14oz. block of tofu
Start by sautéing onion in oil, add garlic, then add rice. Do not stir rice, allow it to crisp up on the bottom. Add frozen veggies, crumble tofu with hands, then add soy sauce and let cook 2-3 minutes more until rice is slightly crisp. Then, stir to incorporate altogether. Optional additions: chili crisp, sriracha, green onion, sesame seeds, canned pineapple, etc.
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Дата на публикация: 13 април, 2026
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