5 Tips for Easy Plant-Based Meal Prep

5 tips for easy plant-based meal prep

By Golden Guest, Allyce Martins

Download your quick reference guide to make plant-based meal prep easy at the bottom of this post!

With juice bars, organic stores, and meal delivery services popping up in every city it’s becoming hip and cool to indulge in a raw cashew cheesecake or sip on a cold-pressed green juice.

But what if you can’t afford the $10 each day for a super smoothie or the $4 for a protein ball? What if you have two kids or you’re working three jobs just to make ends meet or at the end of the day you’re so stuffed you only think of your couch and bed?

Being ‘healthy’ can seem OVERWHELMING. So don’t beat yourself up about it as you order pizza for the 5th time this week – guilt only leads to more guilt. Get organised instead!

Putting aside a few hours each week, can do wonders to help the rest of your week unfold with more ease.


Here are my 5 tips for quick, effective and easy plant-based meal prep to keep you stocked for your busy week ahead:


1. Smoothie prep bags

Whipping up a smoothie chock full of protein, greens, good fats, and fruit is one of the easiest and quickest ways to get a heap of nutrition in one tall glass. You can pour it into a jar or thermos and take it on the road with you as well if you’re really strapped for time!

Prep: Peel and chop bananas into rounds and place half a banana in each zip-lock freezer bag. Add a handful of frozen berries, a handful of baby spinach, and a tablespoon of chia seeds. Seal each one and store in the freezer. The next morning, add the contents of one bag to your blender with either some water, coconut water, or nut milk – and blend, baby, blend!

Easy plant-based meal prep fruit


2. Dips and veggies

On your meal prep day, whip up a big batch of hommus, pesto, or your favourite dip. You can then keep some in the fridge ready to go and freeze smaller portions to pull out later in the week.

The dips can also be used as dressings through the week – on a salad, in soup to add flavor or as a pizza base topping… the possiblities are endless!

Prep: Have some carrot, celery, and capsicum sticks cut up in a container where you can take portions as you need.

3. Cook staples in bulk

Quinoa, brown rice, and roast veggies are my favourite for this. Throughout the week, add vegies to make a salad, curry or stirfry… again, the possibilities are endless.

Prep: Cook big pans or trays of them at once with some herbs, salt, and olive oil. Portion out each staple and store in the fridge and freezer.

4. Healthy snacks

Have snacks ready in the fridge, like protein balls. If I get home STARVING and I still have to spend 30 minutes cooking dinner before I can eat it, I’m likely to just opt out before I’ve even started. So when you get through the door, pop one or two protein balls in your mouth and that will give your brain and stomach the energy (and clarity) to stick to the nutritious meal.

Prep: Make a batch of 30 bliss balls and keep them in the fridge for a good couple of weeks. Keep some in a container in your bag for when the munchies strike. Or you could try out this recipe for healthy fudge or Anzac biscuits.


5. Chia pudding love

Get in love with Chia.

Prep: Before you go to sleep, mix ¼ cup chia with 1 cup of nut-based milk or coconut milk in a jar or container. The next morning give it another mix, top with fresh fruit, a sprinkling of cinnamon, a dash of maple syrup, maybe some granola, and dig in!

Make the time to make what goes into your body a priority. Tell your family and friends that this is ‘your time’ and that it is important to you. Simply ask for their help and support. When we nourish and nurture our body with wholefoods we have more energy and clarity of mind to share with our loved ones so it’s a win/win really.

Allyce has her own lease on life! She is based in Sydney with her beautiful husband by the gorgeous Sydney coastline. Allyce lives a plant-based life full of music, yoga, laughter, sunshine, and chocolate!

Allyce’s job as a performer takes her to many wonderful places around the world and she shares her experiences and findings with everyone – traveling as a plant-based yummy yogi. Let her help you create the life you truly want to live – one full of awareness, acceptance, responsibility, love, and gratitude.

Check her out:




plant-based prep meditation

Download your quick reference guide to make plant-based meal prep easy!

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