Quick (Plant Based) Food Prep


Eating a plant based diet, to me, is eating mostly plants. Like Michael Pollan says; “eat food, not too much, mostly plants.”

Eating a diet high in plants is healthy, colorful, delicious and… easy.

So easy, that I made everything featured in that photo in about 35 minutes (including clean up).

Here’s the cool part… I would literally eat any of the above foods (alone or combined) for any meal; breakfast, lunch or dinner. I actually crave things like carrots and kale for breakfast!

So, here’s what I made:


Nut Mix;

is essential for me during the week. The recommended serving is 1/4 to 1/2 cup/day. I love to make a mixture of macadamia nuts, pistachios, almonds and walnuts. I sometimes add sea salt and a little bit of rosemary.

If I have time, I measure out the serving size into five to seven containers for grab & go for snacking during the week. But if not, I at least put the mixture together in a bigger container and put it in the fridge. For some reason nuts taste better to me when they’ve been refrigerated.


Broccoli Slaw;

I’ve been making this a lot lately because it’s easy, filling and totally healthy. I buy a bag of organic broccoli slaw (simply just broccoli & carrots) from either Trader Joes or Whole Foods. I then mix in avocado mayo, generous sea salt, pepper, paprika and a squeeze of lemon. I divide into snack size containers and done.


Simple Salads;

I usually buy one to three bags of organic spinach or kale a week. I try to switch it up especially because I eat a lot of spinach in my smoothies. I make a few salads for the week ahead of time by preparing the “dry ingredients” only.

For this salad, I used spinach, coconut shavings, almond slivers and when I’m ready to eat it I’ll slice up an avocado, maybe add a date and add an almond butter/turmeric/ginger dressing from Trader Joes. Spinach has a ton of vitamins and protein and it goes really well with just about everything.

I also love a good kale salad with cooked veggies on top. When I have left over prepped veggies, I throw them on top of some kale with olive oil and vinegar and it’s so yummy!


Sweet Potatoes;

I love these sweet potato shavings from Trader Joes, but you can make your own easily! I roast these weekly on 420 with olive oil or avocado oil and sea salt. I let them get crispy and make sure that they’re cooled off before I container them in the fridge.

I add these to salads and bowls throughout the week or I just snack on them by themselves. I try to eat them around the times of my workouts due to their higher carb content.


Roasted Carrots;

Carrots are one of my favorites… Root veggies are amazing for you and your gut. They’re also delicious and pretty versatile. I washed these, left the skin on, sliced them up, roasted them with olive oil and sea salt (sometimes I add dill) and waited for them to cool before containering.

I eat these as a side dish or add them to salads throughout the week. Or, as always, I just grab two or three when I’m looking to snack.


Brussel Sprouts & Figs;

Omgggg. If you love brussel sprouts as much as I do then you will die over this recipe. I shred up a couple hand fulls of brussels, add some olive oil to a pan and sauté them for a few minutes. Once they soften a little, I add a two chopped figs, sea salt, a squeeze of lemon and a balsamic reduction. It is literally the most delicious thing I’ve ever tasted and it’s stupid easy.


Veggie Bowls;

I usually cook up some sort of bowl for the week. This one happens to be riced cauliflower, baby kale, lots of mushrooms, garlic, cayenne pepper, pesto and fermented pinto beans. I sauté all of those together and add some extra olive oil to keep it moist throughout the week and done. Delicious.

*I pressure cooked my beans to eliminate the lectin content. No bloat. No gas. No discomfort. All the benies of beans.

Some Additionals;

I always have organic lemon cut up in a container in the fridge. I add it to my water (especially in the morning) and squeeze it on almost everything I can throughout the day.

The only thing not pictured here that I have a ton is my smoothies. I make those fresh daily. *new smoothie recipe on my instagram – @espressoandfit

& that’s it! I try to prepare as much as possible to avoid decision making later and to avoid making an unhealthier choice.

I also try to follow the Plant Paradox diet as closely as possible. Basically, I don’t like to eat lectins. The below cook book is AMAZING whether you follow the diet or not. It has a ton of really great recipes that are easy and healthy.

The Plant Paradox Cookbook: 100 Delicious Recipes to Help You Lose Weight, Heal Your Gut, and Live Lectin-Free

What are your weekly go-to’s? I’d love to know!

PS – Here’s some links to the things I use for prep.


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