How to Vegan Meal Prep

Level up your meal prep game with these nutritious and delicious vegan dishes

These healthy and delicious vegan meal prep recipes are perfect to prepare the weekend before you enjoy them. From quick and easy breakfasts to luscious lunches and delightful desserts, these make-ahead meals can satisfy all your cravings during busy days. Stick half the recipe in the fridge for the beginning of the week and the other half in the freezer to enjoy during the last half. Let's dive in!

Steps

Vegan Meal Prep Recipes for Breakfast

1. Vegan Blueberry Muffins {endbold} These soft and satisfying muffins are drool-worthy. Made with soy milk yogurt, almond milk, and smooth applesauce, this is a breakfast that’ll disappear from the plate quickly.^[1]
   • Meal Prep Tip: Cook them ahead of time and store them in an airtight container at room temperature for up to three days. You can also freeze them right away to thaw and eat them later in the week.
2. Green Smoothie Bowl{endbold} A refreshing healthy smoothie bowl with spinach, chia seeds, banana, and avocado. Add toppings like granola or your favorite fruit for an extra delicious crunchy texture.^[2]
   • Meal Prep Tip: Make this one-serving meal ahead of the week, store it in a freezer bag, and let it thaw out in your fridge the night before you enjoy it.
3. Turkish-Style Vegan Tofu Scramble (Vegan Menemen){endbold} Menemen is a popular Turkish dish made with eggs, olive oil, onions, chiles, and tomatoes. In this tasty vegan version, skip the eggs for a soft silken tofu.^[3]
   • Meal Prep Tip: Prepare this meal over the weekend. Heat it, then dip into it with your favorite bread.
4. Chilaquiles with Pepitas, Charred Corn, and Black Beans{endbold} Dig into this classic Mexican breakfast dish made with crisp tortilla chips, salsa verde, black beans, avocado, and a handful of crunchy toasted pumpkin seeds.^[4]
   • Meal Prep Tip: Make the salsa verde and toasted corn ahead of time. Toss them both in a large saucepan with water and tortilla chips, then add your toppings and serve.
5. Coconut-Chia Pudding-in-a-Jar{endbold} A fruity, nutty healthy dish you could easily eat for breakfast or dessert (we don’t judge). Stir together coconut milk, chia seeds, and maple syrup, then divide evenly into your favorite glass jars.^[5]
   • Meal Prep Tip: After prepping, screw on the lids and refrigerate the jars. On the day of, add pineapple chunks, kiwi chunks, raspberries, and roasted almonds on top and enjoy!
6. Spicy Chard and Pineapple Smoothie{endbold} Satisfy your sweet and spicy breakfast cravings with a veggie-packed smoothie with a jalapeno kick. The frozen pineapple and chard create a refreshing, non-bitter dose of greens.^[6]
   
   • Meal Prep Tip: Blend all the ingredients, then store them in freezer bags or containers. Put the smoothie in the fridge the night before to thaw for your next morning meal.
7. Vegan Banana Bread with Chocolate and Miso{endbold} Grab a slice of this vegan chocolate-chip banana bread for a quick breakfast (or late-night snack). Made with applesauce and white miso and served with a brown sugar glaze, this loaf will disappear in no time.^[7]
   • Meal Prep Tip: Store this bread for up to 2 days. Before you serve it later that week, reheat it in the oven for 5 minutes before adding the glaze.
8. Vegan Pancakes{endbold} These super-fluffy vegan pancakes are a fan-favorite, made with maple syrup and soy milk. The coconut oil also gives them a tender tropical flavor that elevates this sweet breakfast.^[8]
   • Meal Prep Tip: Make the batter the weekend before and stick it in the fridge or freeze it for the week ahead.
9. Whole-Wheat Vegan Waffles{endbold} These healthy dairy and egg-free waffles are crisp, tender, and swoon-worthy. For a touch of extra sweetness, add a dollop of maple syrup, nut butter, or fruit preserves before serving.^[9]
   • Meal Prep Tip: Prepare the waffles and freeze them in resealable plastic bags for up to 1 month. Reheat them in the oven or toaster oven, then serve with your favorite toppings.
10. Blueberry-Coconut Breakfast Cookies{endbold} These scrumptious breakfast cookies are a meal planner’s dream. Made with rolled oats, coconut flakes, bananas, maple syrup, and frozen blueberries, these cookies are destined to disappear from the plate.^[10]
    • Meal Prep Tip: Bake these cookies ahead of time, then stick them in the fridge for an easy on-the-go breakfast.
11. Vegan Pear, Cranberry, and Pecan Muffins{endbold} These pantry-made muffins are perfect for anyone short on time (and ingredients). Using cornstarch instead of eggs and pear or peach canned-fruit syrup instead of milk, these muffins are both sweet and moist.^[11]
    • Meal Prep Tip: Bake these muffins and store them in the fridge or freezer for the week ahead. Dust with confectioner’s sugar before serving.
12. Vegan Pinto Bean Breakfast Sausage{endbold} If you’re searching for a truly delicious breakfast sausage substitute, look no further. These mouthwatering vegan sausages are made with onion, mushrooms, pinto beans, and a dash of soy sauce.^[12]
    • Meal Prep Tip: Bake and store in the freezer for up to 1 month. Place in the fridge for 30 minutes to 2 hours before serving and heat them up on a baking sheet.
13. Vegan Tofu and Spinach Scramble{endbold} This low-calorie tofu scramble with spinach, grape tomatoes, and basil is great for savory breakfast lovers. Add a little bit of avocado on top for a smooth and healthy boost.^[13]
    
    • Meal Prep Tip: Make and store this delicious tofu scramble for up to 5 days in the fridge. When you’re ready to eat, heat it on the stove or in the microwave.
14. Vegan Migas (Mexican-Style Fried Tortillas with Tofu){endbold} This vegan take on the tex-mex dish is made with tortillas, plum tomatoes, poblano pepper, silken tofu, and salsa verde. Not only is this tasty dish quick to make, it’s also high in protein.^[14]
    • Meal Prep Tip: Crispen the tortillas and mix together the tofu and the rest of the ingredients the weekend before, then heat it all together in a pan before serving.
15. Crispy Potato, Onion, and Mushroom Rösti{endbold} Cut a crispy slice of this traditional Swiss golden-brown potato breakfast dish. Made with mushrooms, garlic, and russet potatoes, this dish has a satisfying crunch to it.^[15]
    • Meal Prep Tip: Prepare the ingredients ahead of time and cook the rösti in the pan for 14 minutes before eating.
16. Vegan Sweet Potato Date Muffins{endbold} These naturally sweet juicy date and sweet potato puree muffins are great for a light breakfast. Add a little bit of orange zest or a handful of roasted pecans to the batter for an extra dash of flavor and texture.^[16]
    • Meal Prep Tip: Bake these muffins and store them in an airtight container for up to 5 days or in the freezer for up to a month.

Vegan Meal Prep Recipes for Lunch

1. Crispy Sumac Brown Rice Bowls{endbold} This creamy-rich, protein-packed gluten-free bowl makes a fantastic quick and easy lunch. It only takes about 15 minutes to prepare this mouthwatering rice bowl.
   
   • Meal Prep Tip: Simply prepare the recipe right before you eat!
2. Vegan Lemon Fettuccine Alfredo{endbold} This high-fiber, low-fat version of the comfort food classic is made with eggless fettuccine, soy cream cheese, and almond milk. The nutritional yeast also adds a bit of faux-cheese flavor.^[17]
   • Meal Prep Tip: Prepare the pasta and place it in the fridge for up to 4 days.
3. Make-Ahead Chickpea Salad with Cumin and Celery{endbold} This recipe is a lunch-prepper’s paradise, made with cooked chickpeas in a cumin vinaigrette and slivers of crunchy carrots, shallots, and fresh parsley.^[18]
   • Meal Prep Tip: Prepare this salad and store it in the fridge for up to 3 days.
4. Vegan Cream of Broccoli Soup{endbold} Try this creamy, low-fat, heart-healthy, comforting soup made with chopped celery, Yukon gold potatoes, and of course, broccoli florets. The nutritional yeast adds a touch of nuttiness and a nice cheesy texture.^[19]
   • Meal Prep Tip: Make this soup ahead of time, then store it in the freezer for up to a month. Place it in the fridge to thaw out the night before you serve.
5. Make-Ahead Quinoa Salad with Cucumber, Tomato, and Herbs{endbold} This salad is loosely based on the Middle Eastern salad Tabbouleh and made with quinoa, tomatoes, onions, lemon juice, and cucumber. For a little extra flavor, add a bit of chopped mint and parsley before serving.^[20]
   • Meal Prep Tip: Mix this salad up and store it in the fridge for up to 5 days.
6. Gazpacho{endbold} Gazpacho is a cold soup made of raw vegetables—which makes it a fantastic meal for cooling off those hot summer days. Blend together cucumbers, bell peppers, tomatoes, and red onions, then combine it with garlic, tomato juice, vinegar, and olive oil before chilling it in the fridge.^[21]
   • Meal Prep Tip: Store this soup for up to 5 days, then serve it directly from the fridge. Dip into it with your favorite crackers slice of bread.
7. The Ultimate Fully-Loaded Vegan Nachos{endbold} These fully-loaded vegan nachos are great for sharing with friends, but they’re also easy to devour all by yourself. Make your own tortilla chips and add vegan refried beans, guacamole, sliced black olives, vegetarian bean chili, and whatever other toppings you’d like.^[22]
   • Meal Prep Tip: Bake the tortilla chips and prep your toppings ahead of time. Warm up your toppings in the microwave or on the stove before building your nachos the day-of.
8. Peanut Noodles with Sesame Brussels Sprouts{endbold} These peanut noodles are citrusy, savory, and chock-full of Thai peanut flavor. Plus, they’re high in fiber, soy-free, and great for your bone health.
   
9. Vegan Saffron Risotto{endbold} Inspired by savory seafood flavors, this creamy saffron risotto is a tomatoey dream. Cook a stock with white wine, carrots, celery, and garlic, then add it to the rice along with a large pinch of bloomed saffron for a smooth and delicious lunch.^[23]
   • Meal Prep Tip: Store the risotto in an air-tight container in the fridge for up to 5 days.
10. Rye Berry and Carrot Salad{endbold} Mix this hearty salad ahead of time for a healthy lunch on the go. Rye berries, carrots, Marcona almonds, celery, and red onion are the stars of this yummy meal with tons of protein.^[24]
    • Meal Prep Tip: Prep the rye berries and almonds ahead of time, then throw it all together the day of. You can also make this salad and store it in the fridge for up to 3 days.
11. 15-Minute Tofu and Vegetable Stir-Fry{endbold} Toss meaty baked tofu in a spicy Asian-inspired marinade with a package of sliced shiitake mushrooms and a bag of fresh stir-fry vegetables for a dish that takes only 15 minutes to cook from start to finish.^[25]
    • Meal Prep Tip: Make and store this stir-fry in an air-tight container in the fridge for about 5 days.
12. Shaved Brussels Sprouts Salad with Pecans{endbold} This salad makes a great side dish or a filling meal all on its own. Heat the pecans for a smokey flavor, then coarsely chop them and add them into a bowl with thinly sliced Brussels sprouts, olive oil, and lemon juice.^[26]
    • Meal Prep Tip: Prep all the ingredients ahead of time, then throw them all together right before you eat.
13. Vegan Curried Vegetable Soup{endbold} This creamy vegan soup has a lot to offer with tons of hearty chickpeas and vegetables like leeks, carrots, potatoes, ginger, and cauliflower. Stir in some lime juice and cilantro before eating it with your favorite crackers.^[27]
    • Meal Prep Tip: Refrigerate half of this delicious soup to eat in the first half of the week, then freeze the other half to eat later.
14. Creamy Vegan Macaroni Salad{endbold} Whether you’re looking for a tasty plant-based side dish to bring to your next BBQ or you’re in the mood for a creamy summer meal, this macaroni salad has it all. Made with egg-free elbow pasta, celery, bell peppers, mustard, vinegar, vegan mayo, and vegan sour cream, this dish will have you going back for seconds.^[28]
    
    • Meal Prep Tip: Make and refrigerate this macaroni salad in an airtight container for up to 3 days.
15. Vegan Chickpea Crab Cakes{endbold} Looking for a briny, tasty Old Bay dish without any crab in sight? Try these amazing faux-crab cakes with chickpeas and homemade tartar sauce.^[29]
    • Meal Prep Tip: Store these in the fridge for up to 5 days. You can also freeze them and rethaw them in the fridge the night before your next meal.
16. Baked Chickpea Patties with Cucumber and Tahini{endbold} Inspired by classic Mediterranean flavors, these chickpea patties are perfect to include in a falafel with cucumbers, cilantro, and tahini sauce. Before serving, warm up a pita in the oven and fill it with your ingredients.^[30]
    • Meal Prep Tip: Make the patties, cucumber salad, and tahini the weekend before. Freeze the patties and refrigerate the rest. Put the patties in the fridge to thaw the night before you eat.

Vegan Meal Prep Recipes for Dinner

1. The Ultimate Vegan Mac and Cheese{endbold} Mac and cheese is a classic dish that almost never lasts long at a family gathering. This recipe is not only easy to make, it’s 100% plant-based and made with cashews, sweet potato, carrot, coconut milk, and nutritional yeast.^[31]
   • Meal Prep Tip: Bake and store this meal in the fridge for up to 1 week. Stir in a little coconut milk before reheating to bring the sauce back to its creamy consistency.
2. Easy Lentil Soup{endbold} This simple, aromatic soup is great for weeknights when all you really want to do is sit back and relax. All you need to do is add everything to a pot, let it cook down for 1 hour, then blend it with a hand blender until it’s as smooth as you’d like.^[32]
   • Meal Prep Tip: Make this soup ahead of time and refrigerate it for up to 5 days.
3. Vegan Scalloped Potatoes{endbold} Scalloped potatoes are a wonderful choice for those chilly fall and winter nights. This plant-based dish combines silken tofu, nutritional yeast, yellow potatoes, and almond milk into a creamy, bubbly spud dish without the dairy.^[33]
   • Meal Prep Tip: Bake and store this dish in the fridge for up to 5 days.
4. Vegan Eggplant Bolognese{endbold} Bolognese sauce is a labor of love, and this vegan dish is as hearty and comforting as the traditional meat-based version. The baked eggplant and mushrooms make up the body of this delicious meal and the red wine brings a splash of meaty flavor.^[34]
   • Meal Prep Tip: Make and store the sauce in the fridge for up to 4 days or in the freezer for up to 6 months. Set it out to dethaw the night before and cook your favorite vegan pasta to go with it.
5. Vegan Enchiladas{endbold} These animal-free spicy enchiladas are made with corn or flour tortillas, extra-firm tofu, and a whole host of nutritious vegetables, including cremini mushrooms, onion, bell pepper, tomato paste, and green chiles.^[35]
   • Meal Prep Tip: Make the enchiladas ahead of time and refrigerate for up to 3 days or freeze them for up to 3 months. Thaw them in the fridge overnight, then reheat in the oven.
6. Vegan/Vegetarian Bean Chili{endbold} This vegan chili has it all—deep chili flavor, contrasting textures, rich, and loads of proteins. If you’re looking for a chili to wow plant-based and meat-based eaters alike, prep this delicious meal ahead of your work week.^[36]
   
   • Meal Prep Tip: After cooking, allow the chili to cool and refrigerate it for up to 1 week. Reheat in the microwave or on the stove and serve.
7. Dairy and Fat-Free Columbian Vegetable Soup{endbold} This quick and easy stovetop version of a classic Colombian soup is made best with a pressure cooker or a dutch oven. The only real work you need to do is chop the potatoes and carrots.^[37]
   • Meal Prep Tip: Make and store the soup in the freezer for up to 1 month. Dethaw overnight and enjoy it at your next meal.
8. Vegan Shepherd’s Pie{endbold} If you’re looking for a remarkable vegan version of this winter favorite, look no further. The “meat” is made of cremini mushrooms and tomato paste and combined with peas and carrots before you add it to a skillet with creamy mashed potatoes.^[38]
   • Meal Prep Tip: Bake this meal ahead of time and store it in the fridge for up to 5 days.
9. Vegan Frito Pie{endbold} This mouthwatering Frito pie is a plant-based take on a walking taco. Plus, it’s great if you have vegetarian chili leftovers from earlier in the week. All you do is add that, some homemade pickled red onions, some cooked jalapenos, and chopped red onions to a bag of classic Fritos and enjoy!^[39]
   • Meal Prep Tip: Make the pickled red onions and jalapeno mixture and stick them in the fridge for up to 5 days. Reheat it all on the day-of and add them to a bag of Fritos.
10. Vegan Lasagna{endbold} This vegetable-filled lasagna is full of creamy rich flavor. The “meat” part of the dish is made with cremini mushrooms, spinach, and vegan marinara, while the “cheese” part is made with unsalted cashews and garlic.^[40]
    • Meal Prep Tip: Make it all ahead of time and store it in the fridge for up to 5 days. Reheat in the microwave or oven before serving.
11. Vegan Black Bean and Sweet Potato Soup{endbold} This filling vegetable soup is deep, savory, and bright—perfect for a cold winter’s night. Celery, bell pepper, carrot, sweet potatoes, and black beans are the delicious stars of your next workday meal.^[41]
    • Meal Prep Tip: Make and freeze this soup for up to 1 month. Set it in the fridge to defrost the night before you enjoy it.
12. Vegan Slow Cooker Chickpea Tikka Masala{endbold} Tikka masala is a beloved Indian take-out dish with tons of creamy spicy flavor. This vegan version uses all the same delicious spices but with sauteed chickpeas instead of chicken and coconut milk instead of dairy.^[42]
    
    • Meal Prep Tip: Make and store this meal in an airtight container in the fridge for up to 5 days.
13. Spicy Vegan Sloppy Joes{endbold} Mushrooms make these plant-based sloppy Joes both meaty and light. Make the “sloppy” part ahead of time, then spoon it onto a dairy and egg-free bun with some shredded red cabbage or lettuce.^[43]
    • Meal Prep Tip: Store the “meat” in the fridge for up to 5 days, then reheat in the microwave or the oven before serving.
14. Vegan Peanut, Sweet Potato, and Kale Soup with Coconut{endbold} Inspired by West Africa’s peanut stew (maafe) and Thai flavors, this vegan soup has a smooth and creamy texture without a lot of overwhelming sweetness.^[44]
    • Meal Prep Tip: Store this soup in the fridge for up to 5 days or in the freezer for up to 1 month. Dethaw it in the fridge the night before you eat it.
15. Vegan Lentil Burgers{endbold} These vegan lentil burgers are packed with protein, fiber, and flavor without all the fat. Prepare them before your next cook-out (or cook-in), then throw them on the grill or in a pan with of grapeseed oil.^[45]
    • Meal Prep Tip: Make the raw patties ahead of time, then store them in the fridge for 5 days or in the freezer for up to 1 month. Dethaw them in the fridge then cook on the grill or in a pan.
16. Mushroom Ragú{endbold} The mixture of fresh and dried mushrooms in this ragú sauce brings a ton of different textures and deep mushroom flavor. Serve this yummy sauce on a bed of your favorite vegan pasta or polenta.^[46]
    • Meal Prep Tip: Make and store the sauce in the fridge for up to 4 days or in the freezer for up to 6 months. Set it out to dethaw the night before.
17. Flavorful Vegan Wild-Rice-Stuffed Butternut Squash{endbold} This autumn-inspired stuffed butternut squash makes a great main course or a filling side dish. If you’d like, you can replace the wild rice with the same amount of quinoa for a slightly crunchy texture.^[47]
    
    • Meal Prep Tip: Make and store these squash in the fridge for up to 5 days.

Vegan Prep Recipes for Dessert

1. Vegan Oatmeal Chocolate Chip Cookies{endbold} Oatmeal chocolate chip cookies are warm and filling, and this vegan version takes them to the next level. Packed with brown sugar, canola oil, a splash of agave nectar, and desiccated coconut, these cookies are sure to be loved by both plant-based eaters and their carnivorous friends.^[48]
   
   • Meal Prep Tip: Bake these cookies the weekend before, then store them in the fridge for up to 1 week.
2. Peanut Butter Coconut Cream Cookie Sandwiches{endbold} This one goes out to all the peanut butter lovers out there—indulge in these dreamy coconut cream cookie sandwiches filled with Medjool dates and creamy delicious peanut butter.^[49]
   • Meal Prep Tip: Bake these ahead of time, then store them in the fridge for up to 1 week.
3. Vegan Thumbprint Cookies{endbold} Nutty, oaty, and sweet, these vegan cookies make for a delicious treat. Whole almonds, rolled oats, flour, and canola oil make up the cookie part, marked with a thumbprint of maple syrup and a jam of your choice.^[50]
   • Meal Prep Tip: Make and store the dough covered for up to 2 days. After you bake them, store them in the fridge for up to 1 week.
4. Vegan Mint Chip Ice Cream{endbold} This dreamy plant-based mint chocolate chip ice cream is made possible with the help of coconut milk, coconut cream, clear corn syrup, fresh mint leaves, and finely chopped and chilled dark chocolate chunks.^[51]
   • Meal Prep Tip: Make this ahead of time and store it in the freezer for up to 2 weeks.^[52]
5. Vegan Carrot Cake{endbold} This spice-packed carrot cake is made with carrots, chopped pecans, shredded coconut, golden raisins, canola oil, unsweetened almond milk, and a splash of apple cider vinegar. The cream cheese frosting is made delicious with vegan butter, vegan cream cheese, and powdered sugar.^[53]
   
   • Meal Prep Tip: Make, frost, and store the cake in the refrigerator in an airtight container for up to 5 days.
6. Vegan Chocolate Cupcakes with Orange and Ginger{endbold} These vegan cupcakes are not only easy to make, they taste incredibly indulgent. Made with cocoa powder, canola oil, orange juice, grated ginger, zested orange peel, and a little bit of cider vinegar, these chocolate cupcakes have a flavor profile unlike any other.^[54]
   • Meal Prep Tip: Refrigerate the frosted cupcakes in an airtight container for up to 5 days.
7. Vegan Double Chocolate Cookies{endbold} Both chewy and fudgy, this cookie was made for chocolate lovers. The toasted almonds on top add a satisfying crunch while the flaky sea salt adds a touch of salty delight.^[55]
   • Meal Prep Tip: Bake these cookies the weekend before, then store them in the fridge for up to 4 days.
8. Vegan Cashew Ice Cream{endbold} This dreamy mind-blowing ice cream only has 4 ingredients—unsweetened cashew butter, unsweetened cashew, almond, or soy milk, maple syrup, and a pinch of salt. Throw it all in an ice cream maker and enjoy it 4 hours after it hardens in the freezer.^[56]
   • Meal Prep Tip: Make this ahead of time and store it in the freezer for up to 2 weeks.^[57]

Vegan Prep Snack Recipes

1. Toasted Oat and Nut Granola{endbold} Granola is a classic snack, perfect for those mornings and afternoons when you’re constantly on the go. This completely vegan-friendly version is made with rolled oats, pecans, unsweetened shredded coconut, brown sugar, maple syrup, and your favorite neutral oil.^[58]
   
   • Meal Prep Tip: Make and store this granola in an airtight container for up to 2 months.
2. Vegan Potato, Pepper, and Olive Phyllo Cups{endbold} These phyllo cup appetizers can also make for a delicious and filling snack. This mouthwatering vegan dish is made with potato, nutritional yeast, shallots, red wine vinegar, tomato paste, jarred piquillo peppers, and Kalamata olives, all wrapped up in little phyllo dough cups.^[59]
   • Meal Prep Tip: Make and store these in the fridge for up to 5 days.
3. Za’atar (thyme-, sesame-, and sumac-spiced) Popcorn{endbold} Movie night just got better. Spice up some unbuttered popcorn kernels with a za’atar spice blend, olive oil, and kosher salt for an easy, out-of-this-world snack.^[60]
   • Meal Prep Tip: On the day-of, throw the popcorn into a popcorn maker or transform your favorite vegan store-bought popped popcorn into a delicious spice-filled journey.
4. Vegan Cashew Cheese Sauce{endbold} This spread is great for eating with your favorite veggies (like carrots or celery) or with a vegan cracker. Made with red bell peppers, raw cashews, nutritional yeast, and apple cider vinegar, this dip is sure to delight plant-based and meat eaters alike.^[61]
   • Meal Prep Tip: Store the sauce in an airtight container for up to 5 days in the fridge.
5. Hummus{endbold} Hummus is always a classic, and this easy recipe is especially great for garlic lovers. Simply turn on a food processor, drop in all your ingredients, and blend until it’s the coarse pureed texture you know and love.^[62]
   • Meal Prep Tip: Store this homemade hummus in an airtight container in the fridge for up to 1 week.
6. Cheesy Vegan Kale Chips{endbold} If you’re looking for something to dip into a homemade hummus or vegan cheese sauce, try these flavorful dehydrated kale chips that are both healthy and swoon-worthy. The secret is using cashews and nutritional yeast to mimic that cheesy comforting flavor.^[63]
   
   • Meal Prep Tip: Store these chips in an airtight container for up to 1 week after making them.
7. Almond Cherry Pepita Bars{endbold} These completely plant-based fruit and nut bars have a light, chewy texture that’s all thanks to the brown rice cereal and syrup. Pepitas (or pumpkin seeds), almonds, and dry cherries introduce a host of interesting textures that are perfect for grab-and-go snack bars.^[64]
   • Meal Prep Tip: Store the bars individually wrapped or layered between sheets of parchment paper in the fridge for up to 2 weeks.
8. Healthy Seed and Oat Crackers{endbold} These crackers are super crispy and loaded with healthy minerals and other nutrients. Made with sunflower seeds, rolled oats, pumpkin seeds, chia seeds, poppy seeds, and golden flax seeds, these crackers were made for dipping into your favorite hummus.^[65]
   • Meal Prep Tip: Store the crackers for up to 1 week in an airtight container at room temperature.
9. Warm Spiced Olives{endbold} These richly spiced olives are perfect served along your favorite hors d'oeuvres spread, placed alongside a cheese plate, or popped in your mouth when you’re craving them. Plus, they only take about 10 minutes to prepare.^[66]
   • Meal Prep Tip: Store them in an airtight container in the fridge for up to 5 days. Warm them up in the microwave or on the stove before eating.
10. Vegan Scones{endbold} These fluffy vegan scones are simple to make and oh-so-delicious to eat. Top them with your favorite jam or a soft plant-based butter for an indulgent afternoon treat.
    • Meal Prep Tip: Store them in an airtight container at room temperature for up to 2 days.
11. Mushroom Bacon{endbold} Craving the delicious taste of bacon without the meat? This caramelized, crispy mushroom bacon is made with portobello mushrooms, molasses, soy sauce, brown sugar, garlic powder, paprika, and pepper. If you’re craving a vegan BLT, place a few slices on a sandwich with sliced tomato and lettuce.^[67]
    • Meal Prep Tip: Make and refrigerate this mushroom bacon in an airtight container for up to 5 days.
12. Fried Cashews with Lime Zest and Chile{endbold} Fried cashews are a popular snack in Thailand, and this version is a fantastic combination of sweet, spicy, zesty, and tart. Serve them warm and eat them with a nice cold beer or a mild bubbly soda.^[68]
    
    • Meal Prep Tip: Store them in an air-tight container in the fridge for up to 5 days. Heat them up on the stove or in the microwave before serving.

How to Meal Prep

1. Identify which meals you’d like to make easier and healthier. You don’t have to plan out every meal to reap the benefits of meal prepping. Start with one or two mealtimes you’d like to gain more control over and tackle that challenge first.^[69]
   
   • Would you like more healthy, simple meals when you wake up? Are you trying to prevent yourself from skipping breakfast? Focus on prepping meals to eat in the morning.
   • Do you want to prevent yourself from eating out during lunch? Maybe lunch is the meal you should start prepping first.
   • According to one study, people who cook and prepare their meals at home eat higher quality food, consume fewer calories, spend less money on food, and have less weight gain over time.^[70]
2. Choose specific days to plan, shop, and prep your meals. Maybe Friday night is your meal planning day, you use Saturday morning to go shopping, and you cook all your meals Sunday night. Figure out a schedule that works for you and stick to it.^[71]
   
   • You can do some of these tasks on the same day, but breaking them up might make them feel more manageable, especially after a long week.^[72]
   • If you don’t want to use your weekend for meal prep, choose a day earlier in the week to plan and grocery shop.^[73]
3. Make a shopping list and pick up everything you need. One of the greatest things about meal prepping is that it can make it easy to budget and effectively organize your grocery list.^[74] Write the ingredients you need for all your meals on one side, then all your household necessities and pantry staples on the other.
   
   • To stay organized, try starting a monthly calendar or spreadsheet with all your meal ideas, favorite recipes, and shopping lists.^[75]
   • Watch for sales and coupons that you can use to stock up on shelf-stable ingredients like pasta, rice, quinoa, dried beans, canned ingredients, jarred sauces, and spices.^[76]
4. Prepare each meal, focusing on foods that take long to cook. On meal prep day, make the foods that take the longest to cook first, like quinoa and rice, dried beans and legumes, and roasted vegetables. Marinate tofu and other proteins on your prep day so you can easily pop them in the oven or in meals later in the week.^[77]
   
   • While foods are cooking on the stovetop or in the oven, chop vegetables and fresh fruit or wash and dry salad greens to use in other meals later in the week.^[78]
   • Try preparing staple foods that everyone in the family likes eating that you can easily grab for a snack. These might include hardboiled eggs, chopped fruit, or cooked beans.^[79]
5. Freeze half your meals and place the other half in the fridge. After you prepare and cook all the meals you’d like to eat for the week, place half of them in the fridge and the other half in the freezer in shallow air-tight containers.^[80]
   
   • Consider buying good-quality, microwave- and dishwasher-safe containers you can use over and over again to keep your meals organized.^[81]
   • If you’re not sure how long a meal will last in the fridge or freezer, refer to this helpful chart as a guideline.
   • Set your refrigerator to or below and your freezer to or below.^[82]
6. Defrost or reheat meals as the week goes on. Stick frozen meals in the fridge the night before you’d like to eat to defrost them. Reheat your food up to or above before serving.^[83]
   
   • Avoid thawing or marinating foods on the counter—this can increase the chances of food poisoning. The safest way to thaw foods is by placing them in the fridge.^[84]

References

1. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/vegan-blueberry-muffins-3362193
2. ↑ https://www.foodnetwork.com/recipes/green-smoothie-bowl-3414403
3. ↑ https://www.seriouseats.com/turkish-style-vegan-tofu-scramble-menemen-vegan-experience-recipe
4. ↑ https://www.seriouseats.com/vegan-chilaquiles-with-pepitas-charred-corn-and-black-beans
5. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/coconut-chia-pudding-in-a-jar-3363355
6. ↑ https://www.seriouseats.com/spicy-chard-smoothie-green-drink-pineapple-jalapeno-nonalcoholic-breakfast-drink-recipe
7. ↑ https://www.epicurious.com/recipes/food/views/vegan-banana-bread
8. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/vegan-pancakes-3362322
9. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/whole-wheat-vegan-waffles-3362499
10. ↑ https://www.foodnetwork.com/recipes/blueberry-coconut-breakfast-cookies-3415194
11. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/from-the-pantry-vegan-pear-cranberry-and-pecan-muffins-3363444
12. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/vegan-pinto-bean-breakfast-sausage-3364983
13. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/vegan-tofu-and-spinach-scramble-3362219
14. ↑ https://www.seriouseats.com/vegan-migas-mexican-style-fried-tortillas-tofu-recipe
15. ↑ https://www.seriouseats.com/vegan-crispy-potato-onion-mushroom-rosti-roesti-recipe
16. ↑ https://www.epicurious.com/recipes/food/views/vegan-muffins-sweet-potato-date
17. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/vegan-lemon-fettuccine-alfredo-3362345
18. ↑ https://www.seriouseats.com/chickpea-salad-cumin-celery-easy-recipe
19. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/vegan-cream-of-broccoli-soup-3362563
20. ↑ https://www.seriouseats.com/make-ahead-quinoa-salad-cucumber-tomato-parsley-mint-recipe
21. ↑ https://www.foodnetwork.com/recipes/ina-garten/gazpacho-recipe-1941264
22. ↑ https://www.seriouseats.com/ultimate-fully-loaded-vegan-nachos-recipe-food-lab-vegan-experience
23. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/vegan-saffron-risotto-3362876
24. ↑ https://www.seriouseats.com/carrot-rye-berry-salad-celery-cilantro-marcona-almond
25. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/15-minute-tofu-and-vegetable-stir-fry-3676440
26. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/shaved-brussels-sprouts-salad-with-pecans-5455769
27. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/vegan-curried-vegetable-chowder-9430495
28. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/creamy-vegan-macaroni-salad-10076514
29. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/vegan-chickpea-crab-cakes-3364958
30. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/baked-chickpea-patties-with-cucumber-and-tahini-4621832
31. ↑ https://www.thekitchn.com/how-to-make-the-ultimate-vegan-mac-and-cheese-251219
32. ↑ https://www.seriouseats.com/easy-lentil-soup-parsley-garlic-lemon-gremolata-recipe
33. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/vegan-scalloped-potatoes-3362839
34. ↑ https://www.thekitchn.com/how-to-make-vegan-eggplant-bolognese-232878
35. ↑ https://www.thekitchn.com/vegan-enchiladas-recipe-23279084
36. ↑ https://www.seriouseats.com/best-vegetarian-bean-chile-recipe
37. ↑ https://www.seriouseats.com/quick-and-easy-dairy-and-fat-free-colombian-vegetable-soup-recipe-vegan
38. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/vegan-shepherds-pie-9858813
39. ↑ https://www.seriouseats.com/vegan-frito-pie-hangover-chips-recipe
40. ↑ https://www.thekitchn.com/vegan-lasagna-268396
41. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/vegan-black-bean-and-sweet-potato-soup-9424811
42. ↑ https://www.thekitchn.com/recipe-slow-cooker-chickpea-tikka-masala-239539
43. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/spicy-vegan-sloppy-joes-recipe-2120219
44. ↑ https://www.seriouseats.com/west-african-inspired-vegan-peanut-sweet-potato-soup-recipe
45. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/vegan-lentil-burgers-3362403
46. ↑ https://www.seriouseats.com/mushroom-ragu-sauce-recipe
47. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/vegan-wild-rice-stuffed-butternut-squash-3362734
48. ↑ https://www.seriouseats.com/vegan-oatmeal-chocolate-chip-cookies
49. ↑ https://www.epicurious.com/recipes/food/views/peanut-butter-coconut-cream-cookie-sandwiches
50. ↑ https://www.thekitchn.com/cookie-recipe-lifechanging-veg-134691
51. ↑ https://www.seriouseats.com/vegan-mint-chip-ice-cream-recipe
52. ↑ https://www.ricardocuisine.com/en/articles/food-chemistry/610-the-scoop-on-homemade-ice-cream
53. ↑ https://www.thekitchn.com/vegan-carrot-cake-recipe-23294983
54. ↑ https://www.thekitchn.com/recipe-vegan-chocolate-ginger-cupcakes-dessert-recipes-from-the-kitchn-110949
55. ↑ https://www.thekitchn.com/vegan-double-chocolate-cookies-recipe-23280665
56. ↑ https://www.thekitchn.com/how-to-make-cashew-ice-cream-246662
57. ↑ https://www.ricardocuisine.com/en/articles/food-chemistry/610-the-scoop-on-homemade-ice-cream
58. ↑ https://www.foodnetwork.com/fnk/recipes/toasted-oat-and-nut-granola-8036087
59. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/vegan-potato-pepper-and-olive-phyllo-cups-3363202
60. ↑ https://www.seriouseats.com/zaatar-thyme-sesame-sumac-spiced-popcorn-flavor-recipe
61. ↑ https://www.thekitchn.com/vegan-cheese-sauce-loving-food-while-losing-weight-215138
62. ↑ https://www.foodnetwork.com/recipes/ina-garten/hummus-recipe-1940499
63. ↑ https://www.thekitchn.com/recipe-cheesy-vegan-kale-chips-snack-recipes-from-the-kitchn-179037
64. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/almond-cherry-pepita-bars-3532755
65. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/healthy-seed-and-oat-crackers-9488558
66. ↑ https://www.epicurious.com/recipes/food/views/warmed-spiced-olives
67. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/mushroom-bacon-3364696
68. ↑ https://www.epicurious.com/recipes/food/views/fried-cashews-with-lime-zest-chile-thai-pepper-teigen
69. ↑ https://www.thekitchn.com/how-to-meal-prep-beginner-261658
70. ↑ https://pubmed.ncbi.nlm.nih.gov/25399031/
71. ↑ https://www.hsph.harvard.edu/nutritionsource/meal-prep/
72. ↑ https://www.hsph.harvard.edu/nutritionsource/meal-prep/
73. ↑ https://health.clevelandclinic.org/a-beginners-guide-to-healthy-meal-prep
74. ↑ https://www.hsph.harvard.edu/nutritionsource/meal-prep/
75. ↑ https://www.hsph.harvard.edu/nutritionsource/meal-prep/
76. ↑ https://www.hsph.harvard.edu/nutritionsource/meal-prep/
77. ↑ https://www.hsph.harvard.edu/nutritionsource/meal-prep/
78. ↑ https://www.hsph.harvard.edu/nutritionsource/meal-prep/
79. ↑ https://www.hsph.harvard.edu/nutritionsource/meal-prep/
80. ↑ https://www.foodsafety.gov/keep-food-safe/4-steps-to-food-safety
81. ↑ https://health.clevelandclinic.org/a-beginners-guide-to-healthy-meal-prep
82. ↑ https://www.foodsafety.gov/keep-food-safe/4-steps-to-food-safety
83. ↑ https://www.foodsafety.gov/keep-food-safe/4-steps-to-food-safety
84. ↑ https://www.foodsafety.gov/keep-food-safe/4-steps-to-food-safety

source How to of the Day https://ift.tt/THv8bLS

How to Candle Wax Reading

Unlock the hidden secrets of reading candle wax

Candle divination, or ceromancy, is a time-honored scrying method that can offer insight into your energies or even tell you the status of a recent spell. All you need to perform your own wax divination is a candle, a match, and an open mind. We interviewed expert spiritual life coaches to compile a simple guide to reading and scrying candle wax, including how to interpret wax patterns and how to perform a wax reading.

Things You Should Know

• Read wax puddles by thinking about what shapes they resemble, then use your intuition to interpret those shapes. For example, a heart shape may mean love is on the way.
• A candle that burns all the way down without any remaining wax indicates productive energies and good fortune. Leftover wax suggests unfinished business.
• Clockwise wax flows are a sign of positive energies and luck. Counterclockwise flows mean that your energies may be blocked.

Steps

Interpreting Wax Patterns

1. Puddle shapes{endbold} This is perhaps the primary method of reading, whether the puddles are around the base of the candle or in the bowl of water. For the most part, this is intuitive, and the shapes and their meanings are up to your own interpretation—the shape of a heart may indicate love is on the way, and so on. That said, many necromancers use the same interpretations as reading tea leaves, so feel free to consult a tea leaf dictionary for more specific insights.^[1]
   
   • Acorn: Your health may improve, or good health may continue.
   • Anchor: A symbol of luck. Good things are coming in terms of business or love.
   • Birds: A symbol of luck. A flying bird indicates good things coming. A resting bird indicates a fortunate journey ahead.
   • Clover: A symbol of good fortune and happiness.
   • Door: A sign that something out of the ordinary will happen soon.
   • Hammer: A message that your hard work will pay off.
   • Heart: You’ll find new love, or an existing love will strengthen.
   • Heavenly bodies (planets, stars, moons, etc.): Powerful symbols of good luck, or that guidance will soon come.
   • Letters: Initials of names of people that may soon be important.
   • Moons or crescents: A message of fame and prosperity.
   • Numbers: Time in weeks or years until a significant event.
   • Snake: Enemies or minor misfortunes lurk nearby.
   • Triangles: A sign of unexpected good fortune.
2. Amount of wax remaining{endbold} If your candle burns all the way to the base with no unmelted wax remaining, that’s a great sign of positive energies and good fortune, or a successful spell, if you recently cast one. If it leaves a base, or at least of wax at the bottom, it may be a sign of unfinished business, or a problem that you need to turn and face.^[2]
   
   • If your candle has wax remaining, think of things you may have given up on or left in the past. It may be time to revisit them.
3. Cascading wax{endbold} Sometimes, wax flows out of the candle, dries, then flows out and dries again, forming structures along the side of the candle. This is a sign of change in your future, and also a sign of growth, just as the wax structures grow along the sides of the candle. At first, the change may be uncomfortable, but it’s ultimately for the better.
   
   • Deal with life changes by allowing yourself to feel your feelings. Then, think of all the changes you’ve gone through before to remind yourself that you’re resilient and capable.
4. Cratered candle{endbold} A cratered candle, or when the wick burns down into the middle of the candle and a wall of wax on all sides prevents wax flow, may be a sign that something is blocking your intention.^[3] The energy may not be right for the reading, or your emotions may not be steady enough for a clear interpretation. Try again later.
   
   • In the meantime, relax and clear your mind. Go for a walk, or take a warm bath. You may have more clarity when you return.
5. Curling wax{endbold} During some readings, the wax at the side of the candle leans away from the flame and curls down the side, like a flower petal. This is often a sign that you have a strong will and the power to manifest anything you set your mind to. It may also mean that you have the ability to overcome the obstacles in your path. The more curls you observe, the more powerful the sign.
   
6. Clockwise or counterclockwise wax flow{endbold} When the wax overflows the candle, it may drip and puddle in a certain direction. If that direction is clockwise, it’s a sign of positive energy or good fortune to come. If it’s counterclockwise, it’s a sign that the energies or timing isn’t right to manifest your intentions, and to try a divination later.
   
7. Splits or flooding{endbold} Occasionally, the wax may pool around the wick, then come rushing all at once out from a split in the side of a candle. This is an indicator that your manifestations or spells are especially powerful, and may even have unintended consequences. It may also represent an overflow of energies that may be difficult to manage.
   
8. Burned on one side{endbold} Each side of your candle corresponds to an element and a faculty—the west side is water and emotions, north is earth and physical sensations, east is air and communication, and south is fire and matters of will.^[4] If your candle burns through only one side, that faculty may be experiencing blockages, like a lack of physical touch if burns through the north side of the candle.
   
   • If the candle burns on all but one side, those other faculties may be lacking, but the side left standing has proven strong.

Performing a Candle Wax Reading

1. Tidy and cleanse your space with some meditation. Before you begin, it’s important to make sure you’re working with a clean space, both as a safety precaution and to ensure the energy is right for the reading. Clear any negative energy in the room by meditating on positive thoughts. If you like, burn sage to smudge and purify the space, as well.
   
   • Expert spiritual life coach Jennifer McVey says to “have some type of holder underneath it, like... a bowl [or] dish” when working with smudge sticks.^[5]
2. Place a small candle on a flat, heat-safe surface. Set your candle somewhere sturdy and flat, and on a surface you don’t mind covering with wax. Some ceromancers use cast-iron pans, others use mirrors, plates, or even baking sheets. It’s best to use a fresh candle, but a used candle works fine, as well. The color of your candle can also affect your reading. For example, red candles may better channel a love reading, while white candles represent protection.
   
   • Green or gold candles may lend extra power to a professional or money-related reading.
   • If you like, surround the candle with your favorite herbs or crystals. Expert energy healer Karuna Jain says that rose quartz “helps to bring up the energy of love within our heart,” and is good for love readings.^[6]
   • Use a glassless votive candle for a shorter reading that ends when the flame goes out, or a taller, upright candle for a longer reading that may offer more apparent wax patterns.
3. Set your intention for the reading and focus on it in your mind. It’s best to enter any sort of divination with a specific goal in mind. Close your eyes and contemplate what you want out of this reading. Do you want an answer to a question, like, Will I find love soon? Or do you just want a general reading of your energy? Decide on your goal for the wax reading, then focus on and visualize it in your mind.
   
   • Write your intention on a bit of paper to externalize it and focus its energies.
4. Light your candle and observe the flame. When you feel ready, light your candle. As you do, relax your mind and remember to keep your intention in mind. Then, observe the candle flame. Spiritual life coach Jennifer McVey says it’s “like if you were looking into a crystal ball.... unfocus your eyes a little bit” and relax your body, letting the shapes and motion of the flame speak to you.^[7] How does the flame make you feel? Take note—that’s a good indicator of the energy of the reading.
   
   • For example, if the flame is erratic and flickering, it may indicate a negative answer to your intention. If it’s still and strong, that’s a sign of positive energy. Trust your emotions and instincts.
5. Observe the melting wax and write down any shapes you see. Reading the wax while the candle is still burning may provide some valuable insight. These readings are called “transient images,” and may disappear as the candle burns, so write down anything that feels significant to meditate on later. For example, note any drippings that run down the candle’s side, which are known as “tears” and may signify future grief or other trials.^[8]
   
   • If the tears melt away as the candle burns, it signifies the grief will pass quickly. Otherwise, it may linger.
   • Much of ceromancy relies on your own instincts. If you see something that feels significant, write it down and ask yourself how you feel about it.
6. Tip some wax into a bowl of water to create wax shapes. This is a common method of ceromancy, and can add to your readings. While the candle burns, tip it over a bowl of water. As the wax pours into the water, it will cool into a variety of shapes that you may read and interpret after the candle has gone out.^[9] Note your initial impressions, then set the bowl aside to look for patterns after the flame extinguishes.
   
7. Analyze the wax dripping after the candle has burned out. For a short reading, feel free to blow out your candle yourself and move on to interpretation. For a longer reading that may provide more insight, wait for the candle to go out on its own. This can offer more signs, like whether or not the candle burned all the way down before it went out.
   
   • You don’t need to be present the whole time the candle burns. You might come back later to analyze the wax once the candle has run its course.

Expert Interview

Thanks for reading our article! If you’d like to learn more about spirituality, check out our in-depth with [v162054_b01].

References

1. ↑ https://starsandsieves.com/candle-wax/
2. ↑ https://www.youtube.com/watch?v=YG8UYLaydGU
3. ↑ https://www.youtube.com/watch?v=YG8UYLaydGU
4. ↑ https://witcheslore.com/bookofshadows/divination/the-magic-of-candle-wax-divination/
5. ↑ [v162054_b01]. 28 July 2023.
6. ↑ [v162105_b01]. 23 November 2021.
7. ↑ [v162054_b01]. 25 May 2023.
8. ↑ https://www.youtube.com/watch?v=YG8UYLaydGU
9. ↑ https://www.youtube.com/watch?v=YG8UYLaydGU

source How to of the Day https://ift.tt/U4rZ219