Plant-Powered Meal Prep for a Week

Light prep, big impact. Plant-based breakfast, lunch, and snacks to keep you powered all week.

When your week is full and time is short, the last thing you want to worry about is what to eat. Whether you’re commuting, out and about, or trying to avoid the last-minute ‘what’s for lunch’ panic, having nutritious, plant-rich meals ready can be a game-changer.

Meal planning is easier than you think- just choose your recipes, shop for ingredients, and prep your meals. With just one hour of prep, you’ll have colourful, protein-packed breakfasts, lunches, and snacks ready to grab and go on your way out the door. Here are 3-to-4 days of plant-rich meal prep inspiration from one of our nutritionists.

Breakfast: Overnight Oats

Base Ingredients ⬇️

• 50g rolled oats

• 100g plain Greek yogurt

• 2 tbsp almond or oat milk (or more for desired consistency)

• 1 tsp chia seeds 

• 1/2 tsp vanilla extract

Method ⬇️

1. In a bowl, mix all ingredients until well combined.

2. Transfer to a glass jar, seal, and refrigerate overnight.

3. To serve: Top with banana, nuts, dark chocolate shavings, or nut butter. 

Variations: 

1. Apple Cinnamon: Mix in grated apple and cinnamon, then top with walnuts and a drizzle of almond butter.

2. Dark Chocolate & Orange: Mix in a bit of orange zest and a few dark chocolate chips, and top with orange slices and extra chocolate shavings.

3. Blueberry Lemon: Add blueberries and lemon zest to the base, and top with more blueberries and crushed almonds.

Lunch: Quinoa salad

Ingredients ⬇️

• 200g quinoa 

• 1 small red onion 

• 1 bell pepper 

• 150g cherry tomatoes

• 1 tin of lentils

• 100g edamame beans

• 50g feta cheese, crumbled

• Juice of 1 lemon

• 50ml extra virgin olive oil

• 1 teaspoon Dijon mustard 

• Optional: Salt, black pepper, a touch of honey or maple syrup

Method ⬇️

1. Cook the quinoa in boiling water according to the cooking instructions.

2. While the quinoa is cooking, finely slice the onions, and pepper, and halve the tomatoes.

3. Drain and rinse the tinned lentils.

4. In a small bowl, whisk together the lemon juice, olive oil, Dijon mustard, and (optional) honey or maple syrup. Season with salt and black pepper to taste.

5. Once the quinoa is cooked, drain it and let it cool for 5–10 minutes.

6. Toss all ingredients together, add the vinaigrette, and finish by crumbling the feta cheese onto the top. 

Variations: 

1. Asian- Inspired: Add shredded carrots. Swap the mustard for soy sauce and sesame oil, and replace the feta with cubed tofu. 

2. Roasted vegetables: Replace the edamame with roasted sweet potato, pepper, and cherry tomatoes. Swap the lentils for chickpeas and use houmous instead of feta.

3. Caprese-Inspired: Swap feta for mozzarella, remove the lentils, and add extra tomatoes. Swap mustard for balsamic vinegar, and top with fresh basil. 

Dinner: Halloumi & Couscous Tray Bake 

Ingredients ⬇️

• 200g halloumi 

• 120g couscous

• 1 red bell pepper

• 2 tomatoes

• 1 courgette (zucchini) 

• 1 red chili (optional)

• 1 small red onion 

• 1 tin of chickpeas 

• 1 lemon 

• 1 tsp dried oregano 

• 50ml extra virgin olive oil

Method ⬇️

1. Preheat the oven to 160C/320F (fan).

2. Add boiling water to the couscous and leave (see pack instructions).

3. Chop up the pepper, courgette, chili, tomatoes, and red onion. 

4. Slice the halloumi.

5. Transfer the vegetables, oregano, and couscous to a roasting tin with the olive oil. Mix and lay the halloumi slices on top. 

6. Cover the tray with foil and bake for 20-30 minutes.

7. Transfer a portion to your plate, squeeze lemon juice on top, and enjoy.

Variations: 

1. Middle Eastern Style: Replace the halloumi with crumbled feta. Add roasted aubergine and swap the oregano for za’atar. Serve with tahini or houmus.

2. Mexican-Inspired: Swap chickpeas for black beans and sweetcorn. Replace the oregano with cumin and lime. Add avocado. 

3. Grain Swap: Swap couscous for quinoa, bulgur wheat, or brown rice.

Chocolate & cranberry energy balls

Ingredients:

• 150g rolled oats

• 50g dark chocolate chips

• 50g cranberries 

• 1 teaspoon vanilla extract

• 2 tbsp nut butter

• 2 tbsp maple syrup

• 2 tbsp unsweetened plant-based milk 

Recipe:

1. Place all of the dry ingredients into a bowl and mix.

2. Blend in the wet ingredients, vanilla extract, nut butter, maple syrup, and milk, and stir until the ingredients begin to bind together. 

3. Scoop out tablespoons of the mixture into your hands and roll into small balls.

4. Repeat until all of this is used.

5. Pop into an airtight container and chill in the fridge. They will keep for 2 weeks in the fridge, or you can freeze them and let them sit out to defrost slightly before consuming.

Variations:

1. Tropical: Swap cranberries for chopped dried mango or pineapple and add desiccated coconut.

2. Almond Mocha: Swap cranberries for chopped almonds. Stir in 1 tsp instant coffee and 1 tbsp cacao powder.

3. Chocolate Hazelnut: Swap the cranberries for toasted hazelnuts. Add cacao powder. 

Words: Jessica Stansfield, Registered Nutritionist, Nutrition Manager