Healthy Eating Tips for the Week

In recent months, I’ve found myself craving a more plant-based diet, and I can’t deny the positive effects it’s had on my energy levels and overall well-being. But what I’ve noticed is that when my diet is balanced—including both plant-based and animal-based foods on occasion—I feel better. It’s not about strictly sticking to one diet or another, but about finding what makes me feel the best. So, in the spirit of feeling good, I decided to give my body a reset by focusing on a plant-based diet. And for me, the key to making this work is to prepare plant-based meals!

Featured photo in our interview with Roxana Saidi by Suruchi Avasthi.

Preparing Plant-Based Meals: Tips for a Healthy Eating Week

I don’t know about you, but the last thing I want to do on a busy day is cook a complicated meal. If it’s not prepared ahead of time, I often find myself reaching for something quick, but often, that quick fix doesn’t provide the kind of nutrition my body needs. That’s why preparing plant-based meals has changed for me.

It’s not about cooking every meal ahead of time but about preparing ingredients that I can quickly put together into satisfying, nutritious meals. My favorites? Plant-based cereal bowls. They’re quick and delicious, and provide a balanced combination of flavor, texture, and nutrition to keep me energized throughout the day.

Make it a Sunday Tradition

One of the best ways to make it easier to prepare plant-based meals is to dedicate time on Sunday to chopping and preparing your ingredients for the week. I usually spend about an hour preparing fruits and vegetables, and trust me, it saves a lot of time. When it’s time to cook or put together meals during the week, I can quickly grab what I need without spending extra time chopping. Make this ritual fun—play some music, pour a glass of wine, and enjoy the process. Once your vegetables and fruits are prepared, store them in airtight containers in the refrigerator or freezer, ready to go.

Looking for more tips on how to create my own plant-based meal prep culture? Watch the video below!

Remember “Grain Bowl Formula”

When it comes to preparing plant-based meals, I swear by my grain bowl formula. A simple layout that allows me to mix and match ingredients based on my mood, ensuring that every meal feels fresh and exciting. Here’s how it goes:

• Grains: Choose your favorite base—quinoa, farro, barley, brown rice, or a mix.
• Green: Smashed kale is my go-to. It’s packed with nutrients and lasts a week in the fridge.
• Beans: Beans are important for plant-based protein and fiber. I like to add them to water to make them more flavorful.
• Steamed Vegetables: Choose hearty vegetables like broccoli, butternut squash, and red onions. These hold up well and are easy to throw into any dish.
• The sauce: A flavorful sauce is the key to making a dish feel satisfying. My favorite is the garlic-lime tahini sauce.
• The crunch: Add texture with toasted nuts, seeds, or sweet granola.

With this formula, I always have the ingredients for a delicious bowl of cereal ready to go.

Start with the Longest Cooking Item First

Food preparation becomes even easier when you are efficient. Start by cooking the grains (it takes a long time), then move on to draining the beans, grating your vegetables, and making your sauce while the grains are cooking. You can even prepare more than one type of different grain throughout the week. I love cooking brown rice and quinoa, both of which make a great base for plant-based grain dishes or salads.

Pack the Right Burn

Once everything is cooked, let it cool, then store your grains, beans, and vegetables in airtight containers in the fridge. This ensures that your plant-based meal prep ingredients are always fresh and ready to throw together easily during the week.

Marinate Your Beans

Canned beans can be plain on their own, but canning them adds a lot of flavor. I wash and drain a can of peas (or any beans you like), then toss them with olive oil, rice wine vinegar, honey, minced garlic, salt, and red pepper flakes. Let them sit in the fridge for a few hours or overnight, and they’ll taste even better the next day.

Flavorful Sauce Goes a Long Way

Homemade sauce can elevate any plant-based meal. While store-bought dressings are fine, nothing beats the fresh taste of homemade dressing, pesto, or dip. My go-to is garlic-lime tahini sauce, and it’s incredibly easy to make with ingredients you probably already have in your pantry. Trust me, once you try it, it will become a regular part of your plant-based meal prep routine.

My recipe for Garlic-Lime Tahini Sauce

• 1 tablespoon of minced garlic
• juice of 1 lime
• 2 tablespoons of coconut aminos
• 1/4 cup tahini
• 1 tablespoon honey
• water, thinning

Put everything in a jar, and drive.

Save the Herbs and Crunch for the Last Minute

Herbs and crunchy toppings are best added just before eating to preserve their freshness. Fresh herbs like parsley, cilantro, and basil bring great flavor, while crunchy toppings like sunflower seeds or toasted nuts add texture. Keep these on hand in the fridge or freezer so they’re always ready when you need them.