Low Carb Vegan Meal Prep | Gluten-free

I have to say this was probably my favorite meal prep video thus far. Going into the vegan lifestyle with a high carb mentality was a mistake for me. After cutting the carbs (breads, pastas, rice, beans, potatoes) I feel so good! I still pack in the raw fruit carbs but as soon as I did away with those major starches I noticed an instant difference in my energy and I dropped a couple pounds effortlessly. I by no means advocate for any specific diet, I am simply on my journey and love to share my current stats.

 

Equipment

Lasagna & Sausage
-Cutting Board
-Chef’s Knife
-Two Mixing Bowls
-Peeler
-Mixing Spoon
-Baking Dish
-Sauté Pan
-Saucer for water
-Blender
-Spatula

 

Stuffed Peppers
-Cutting Board
-Chef’s Knife
-Tongs
-Lined Baking Sheet
-Mixing Spoon
-Mixing Bowl
-Sauté Pan
-Grill/Oven Burner

 

Coconut Curry Cauliflower Zoodles
-Cutting Board
-Chef’s Knife
-Vegetable Spiralizer
-Mixing Bowl
-Blender
-Sauté Pan
-Small Pot
-Tongs
-Can Opener
-Spatula

 

Portebella Mushroom
-Cutting Board
-Knife
-Mixing Spoon
-Sauté Pan
-Lined Baking Sheet
-Mixing Bowl
 

Broccoli Soup
-Cutting Board
-Chef’s Knife
-Blender
-Medium Pot
-Mixing Spoon/Ladle

 

 

Zucchini Lasagna 
1ea Zucchini (thinly sliced lengthwise with peeler)
½ head Cauliflower (florets small chopped appx 2c)
2ea Tomatoes (halved and thinly sliced)
1/2c Quinoa (cooked)
3/4c Cauliflower White Sauce
2c Vegan Sausage (cooked and chopped)
2-3 sprigs Basil (julienne)
1t Extra Virgin Olive oil
Salt tt
Pepper tt

 

Preheat the oven to 375F

1. In a mixing bowl combine the cauliflower and white sauce, taste for seasoning.

2. Chop vegan sausage.

3. Layer lasagna starting with zucchini sheets and finishing with zucchini sheets followed by tomato slices (use video for reference)

4. Bake 25-30 minutes. Allow to cool for approximately 15 minutes before cutting. Serve.

 

Oat Sausage
1-1/2c Mushrooms (cooked)
1c Oat Flour (Blended oats)
1/2T Vegan Beef/Chicken Bouillon
2T Sage (fresh chopped or dried)
1t Garlic Powder
1t Oregano
1t Marjoram
1/2t Black Pepper
Salt tt

 

Four Sheet Rice Paper (halved) (optional, these oat sausages do not need rice paper, but I find that it helps with maintaining the texture not allow too much moisture to be absorbed)

 

1. In a mixing bowl combine all ingredients with the exception of the rice paper. Taste for seasoning. Mix thoroughly and divide into eight portions or according to desired.

2. Rehydrate rice paper sheet in saucer filled with water.

3. Add portion of the mix to the rice paper and roll to cover.

4. Sauté or bake until firm. Use as desired.

 

Stuffed Peppers
2ea Red Bell Peppers (tops removed, seeded, grilled/lightly charred)
2ea Yellow Bell Peppers (tops removed, seeded, grilled/lightly charred)
1ea Zucchini med (medium diced)
1c Broccoli florets
1/2c Tomatoes (medium diced)
1-1/2c Quinoa (cooked)
1/2T Vegetable Bouillon
1/4c water (optional, for dry sautéing without oil, to stop the browning process prevent the vegetables from burning)
½ - 1c Vegan White Sauce (according to texturefrom heat  preference)
1c Vegan Sausage chopped (cooked)

 

 

1. On medium-high heat in sauté pan add diced zucchini and broccoli florets. Allow vegetables to begin to brown and add tomatoes, bouillon, quinoa, and white sauce.

2. Taste for seasoning. Remove from heat and add sausage pieces.

3. Allow mixture to cool if you are using this recipe for meal prep. For immediate use, cooling is not necessary.  With a mixing spoon or spatula stuff peppers to desired capacity cover with tops.

4. Package and freeze for later use or Bake at 400F for approximately 15-20 minutes. Serve.

 

Coconut Curry Cauliflower Zoodles
2c Cauliflower Florets
1/2c Yellow Bell Pepper (julienne)
1/2T Vegetable Bouillon
1/2c Coconut Milk

      Seasoning Mix:
     1ea Jalapeno (seeded)
     ½”in. Ginger (peeled)
     3ea Garlic cloves
     ½” in. Turmeric (peeled)
     ¼ c Water
     -Blended until smooth

1t Curry Powder
1t Garam Masala
1ea Zucchini (spiraled)
1 sprig Basil (julienne)
Salt tt
Pepper tt

 

1.  In large saute pan on medium-high heat add seasoning mix, spices, bouillon, yellow peppers, and coconut milk. Bring to a boil add cauliflower and cover to cook (if cauliflower is already cooked skip this step)

2. Taste for seasoning.  Remove from heat and allow to cool from boiling hot to warm. In mixing bowl with tongs toss the coconut curried cauliflower and zoodles. Serve.

 

Stuffed Portebella Mushrooms
2ea Portebella Mushrooms (stemmed)
1c Broccoli florets
1 ea Zucchini medium (medium diced)
1c Quinoa (cooked)
½ c- 1c Cauliflower Cream Sauce (according to desired texture)
2T Chives
1ea Tomatoes large (medium diced)
2 sprigs Basil fresh (julienne)
1t Extra Virgin Olive Oil
Salt tt
Pepper tt

 

 

1. In saute pan on medium high heat, lightly cook broccoli, and zucchini (take this opportunity to toss in any leftover veggies you want to use up). Add quinoa, cauliflower cream and remove from heat.

2. Add chives to mix and stuff mushrooms. Leave a small well in the middle for marinated tomatoes and bake for approximately 20minute at 375F or until the mushrooms are tender and quinoa has formed a bit of an outer crispy crust.

3. Toss tomatoes, basil, olive oil, salt and pepper together in a small bowl. Taste for seasoning and serve on top of mushrooms.

 

Broccoli Soup
4c Broccoli
4c Vegetable Broth
1c Cauliflower White Sauce
Nutritional Yeast tt
Salt tt
Pepper tt

 

1. In medium to large pot cook broccoli in the vegetable broth.

2. Allow to cool down to room temperature so that you can safely blend broccoli with broth. (if you have a hand blender or an emersion blender you can skip this step and blend directly in pot as soon as the broccoli becomes tender.

3. Blend until smooth and pour mixture back into pot. Add cauliflower puree/sauce and mix. Taste for seasoning.

4. For immediate use bring broccoli soup back up to a boil and serve. For later use pre-portion in individual containers or freezer bags and freeze for later use.