Vegan Meal Plan Prep Guide | Sauces & Base Ingredients

Step 1

To roast the sweet potatoes preheat oven to 400°, and line a baking sheet (or 2) with parchment paper.

Step 2

Toss the cubed sweet potatoes with 1-2 tbsp of oil and spread them evenly on the baking sheet.

Step 3

Roast for 40-45 minutes until tender.

Step 4

For the baked whole sweet potato, Poke a few holes in the potato, and coat with a thin layer of oil. Bake for 45 minutes (along with the roasting potatoes), or until tender. It could take up to 60 minutes.

Step 5

Prepare a steam basket, and steam beets for 20 minutes.

Step 6

Once the beets are tender, remove them from the steam basket, and replace with the bok choy. Steam for 5 minutes, then remove it from the heat.

Step 7

While the veggies steam, cook your quinoa and noodles.

Step 8

Toast the quinoa in a dry pot for 3 minutes, or until you can smell it toasting, then add 1 1/2 cups of water and a pinch of salt. Cook for 15 minutes with the lid ajar. Remove from the heat, and cover completely. Allow it to sit and steam for at least 8 minutes before removing the lid. This makes the perfect quinoa.

Step 9

Cook the vermicelli noodles according to the package: usually boil for 4 minutes, then drain and rinse under cold water to stop cooking.

Step 10

Take this time to wash your raw veggies, if necessary. If you are washing them, keep them fresh for the week by drying them completely in a salad spinner, then storing them in a bag or container with 2 sheets of paper towel to absorb excess moisture.

Step 11

If you prefer cooked spinach, do that now. I recommend sautéing it in water (just about 3-4 tablespoons) and adding 1/2 teaspoon garlic powder and a pinch of salt.

Step 12

Place all of the falafel ingredients into a food processor, and pulse until the ingredients are combined.

Step 13

Be very careful not to over blend or puree. The ingredients should hold together, but maintain their texture. Use a cookie scoop (about 2 tbsp) to scoop falafel balls or patties, and place directly onto the baking sheet.

Step 14

Bake for 35 minutes at 375°. They should be crispy on the outside and softer on the inside.

Step 15

Place the marinade ingredients in a medium sized jar with a lid or in a small mixing bowl.

Step 16

Shake or stir until the sauce ingredient are combined.

Step 17

Place the tofu cubes in a container or ziplock bag. Pour the marinade over, and make sure it is all coated.

Step 18

Set aside to marinade for at least an hour.

Step 19

Sauté the marinated tofu with 1 tsp oil until browned.

Step 20

Place all of the ingredients into a sauce pot, and warm on medium heat.

Step 21

Whisk vigorously until the sauce is smooth, and begins to simmer.

Step 22

Reduce the heat to low, cover, and cook for 15 minutes.

Step 23

Season to taste with more lime juice, then store in a heat safe jar.

Step 24

Place the ingredients (excluding the miso) into a sauce pot, and bring to a boil. Reduce to low heat, cover, and cook for 15 minutes.

Step 25

Remove from heat, and stir in the miso to dissolve.

Step 26

Taste, and season with more soy sauce if necessary. Strain 3/4 of the solids through a mesh strainer, then store in a heat safe jar.

Step 27

Place the tahini sauce ingredients in a medium sized jar with a lid or in a small mixing bowl.

Step 28

If using a jar, shake the ingredients until they are creamy. If you’d like it thinner, add more water––just 1 tbsp at a time.

Step 29

If using a mixing bowl, combine the ingredients until creamy using a whisk or fork.

Step 30

NOTE: Using a jar with a lid to shake the sauces is easier, and you can store them in that jar.