$40 Wholefoods Meal Prep | Vegan Gluten-free

This $40 Whole Foods meal prep does not include the cost of spices, condiments, or additives. I do have to mention the Sushi rolls were not completely budgeted in as I did have both nori and tofu at home. The cost of the vegan chicken chili as well as the wraps $7. You get at least 10 servings depending on if you are just having the chili alone or in the wraps. The recipe for the wraps made 5 large wraps. The alfredo was about the same price about $7 and some change, not including the mock vegan chicken. The muffins were more on the pricy side, but that’s only because of the gluten free flour, if you use regular flour you can save about $3. The cost for the apple muffins were about $9. For the quinoa rolls if you are sticking to that budget, make a quinoa sushi bowl without nori or tofu. That was about $12 because of the various vegetables I used. These prices are based on cost per recipe rounded up.

Equipment:

 

Vegan Chili & Wraps  
-Two Large Mixing Bowls
-Small Mixing Bowl
-Large Pot
-Medium Pot
-Non Stick Saute Pan
-Mixing Spoon
-Spatula
-Cutting Board
-Chef’s Knife
-Julienne Peeler
-Sealable Storage Containers
-Tasting Spoon

 

Aflredo
-Blender
-Medium Pot
-Large Mixing Bowl
-Mixing Spoon
-Oven Safe Glass Jars w/ Lids
-Strainer
-Liquid Measuring Cup
-Tasting Spoon
-Parchment Lined Tray
-Foil
-Cutting Board
-Chef’s Knife
-Tasting Spoon

 

Apple Crisp
-Cutting Board
-Chef’s Knife
-Saute Pan
-Two Large Mixing Bowls
-Two Mixing Spoons
-Scoop
-Whisk
-Muffin Pan
-Large Tupperware

 

Quinoa Rolls
-Cutting Board
-Chef’s Knife
-Bamboo Sushi Mat
-Two Mixing Bowls
-Large Ziploc Bags 3+
-Small Sealable Storage Containers
-Small lined Tray
-Food Safe Paper Towels

 

Vegan Chicken* Chili
2c Textured Vegetable Protein
2c Boiling Water
1ea pkg Dried White Beans (rehydrated  & cooked)
2T Vegan Chicken Bouillon
4c Water
1c Kale (optional)
2-1/2 T Corn Starch/ Tapioca Starch
3T Water (for cornstarch slurry)
1T Chili Powder
1T Onion Powder
1T Garlic Powder
1T Paprika
1T Liquid Smoke
Salt tt
Pepper tt

1. Rehydrate textured vegetable protein with hot water (using mixing bowl or small pot).

2. In large pot on medium high heat cook textured vegetable protein, season with spices and bouillon. Add cooked beans.

3. Combine starch and 3T water in small mixing bowl to make slurry

4. Add water and thicken with slurry. Cook until chili thickens.

5. Season with salt and pepper to taste.

6. Serve as desired.

 

 

Sweet Potato Wraps
3c Sweet Potato (shredded)
1/2c Oat Flour
3T Scallions (chopped)
1/2c Water
Sea Salt (pinch)

 

 

1. In large mixing bowl combine all ingredients ( use video for reference if needed).

2. Heat non-stick pan on medium to medium high heat.

3. Spread sweet potato mixture to cover the bottom of saute pan.

4. Cook until Lightly brown and wrap holds together firmly.

5. Use as desired

 

Creamy Penne Alfredo
3ea Mock Chicken optional (cooked & sliced)
1ea 12oz Bag Gluten-free Penne (reserve cooking liquid)
1-1/2c Cauliflower Puree
             -1 head of cauliflower steamed/boiled. Pureed.
1T Vegan Butter
2T Garlic (chopped)
1/4c Nutritional Yeast
1/2c Pasta Cooking Liquid
2T Tapioca Starch (optional for thickening slurry)
2T Water (optional for thickening slurry)
1t Nutmeg (optional)
Sea Salt tt
Pepper tt

1. In large pot on medium high heat saute chopped garlic in butter lightly.

2. Add nutritional yeast, cauliflower puree, and pasta cooking liquid.

3. Combine tapioca starch with water, making a slurry. Add to white sauce.

4. Bring the sauce to a boil and cook for about two minutes, remove from heat

5. In large mixing bowl pour alfredo sauce over cooked penne pasta.

6. Portion and store

 

 

 

Apple Crisp Muffins
2c Sweet Fuji or Gala Apples (peeled and medium chopped)
1T Vegan Butter (optional)
2t Cinnamon
1c Gluten-free flour
1/2c Oat Flour
1-1/2c Water
2tBaking Powder
1/8t Sea salt

1. In large saute pan on medium high heat cook apples along with the vegan butter until tender. Allow to cool.

2. In a large mixing bowl combine the rest of the ingredients along with the cooled apples and mix  until combined.

3. Scoop batter into muffin tin. Top with apple crisp. Bake at 375F for approximately 10-12 minutes in a preheated oven. Allow to cool and serve as desired.

 

Crisp Topping
1-1/2c Oat Flour
2t Cinnamon (ground)
1/3c Brown Sugar
1/3c Vegan Butter
Sea Salt pinch

1. In a medium bowl mix together all dry ingredients. Using a whisk or a pastry blender cut the butter into the dry ingredients until crisp topping forms little peas. Ready for use.

 

Quinoa Sushi
3c Quinoa (cooked)
4-5 Nori Sheets
2T Rice Wine Vinegar
 2t Sugar
1ea Tofu Brick (pkg, silkened)
1/2c Carrots Shredded
1ea Cucumbers (smalls, cut into sticks)

 

 

Vegetable Slaw
1/2c Red Onion (julienne)
1/2c Carrot (julienne)
1/2c Cucumber (thinly sliced)
1/2c Red Bell Pepper (julienne)
2T Cilantro (chopped)

1. Use video for reference.

 

Asian Dressing
3T Soy Sauce
1t Sesame Oil
1T Rice Wine Vinegar
1T Garlic (chopped)
1T Ginger (chopped)
1T Scallions (chopped/sliced)
2t Sugar
1t Sesame Seeds

1. Mix together all ingredients. Store or serve.