welcome back to rainbow plantlife if you're new here my name is Misha and thank you so much for joining me in today's video I'm going to be doing a vegan meal prep for the week and showing you what to buy at the grocery store first we'll do a grocery haul and I'll show you everything I bought for the week and then we'll do a super simple vegan meal prep some of these recipes don't require any cooking so it's great for beginners as well and I'll leave my grocery shopping list in the description below so you can see exactly what I bought these recipes will make enough food for five days for one person five breakfasts lunches and dinners as well as five snacks and desserts these portions are right for me but if you have different calorie needs or different diets be sure to adjust accordingly okay here's everything we got for our vegan meal prep for the week from the grocery store first item on our list are bananas and I have five bananas here for the week next on our list we have some organic strawberries and I tend to buy strawberries that are organic or locally grown from the farmers market and the reason for that is because strawberries tend to be one of the dirtiest fruits and vegetables if you're not sure what I'm talking about the Environmental Working Group has a list that they put out every year on pesticide usage in fruits and vegetables next we have five sweet potatoes next we have this huge container of baby spinach fine prepackaged screams is going to be more expensive than buying whole greens but I find that I'm more likely to actually eat them if they're readily available next we have one package of cilantro and we'll be using this in looking dinner then we have this bag of adorable baby avocados from Trader Joe's there's about six tips here and we'll use those for lunch and dinner as well and the last produce item we have is bagged frozen organic corn and you can also use canned corn and I'm using organics because about 80 to 90 percent of the corn supply me with these genetically modified and my dates not perfect but when I'm shopping for myself I try to buy organic when it makes sense and when it's affordable for me I also got a lot of dried goods from the bulk section at Whole Foods first we have some rolled oats this is about two to two and a half cups we'll be using it for breakfast then we have some raw almonds and raw pumpkin seeds we've got about 3/4 of a cup and next we have some dried raisins and dried cranberries they're about third a cup each next we have some deglet dates there's about 20 to 30 of these in here and we'll be having those with desserts finally we have some rainbow kumoi this is about two to two and a half and I wanted to buy just plain white salat because it's cheaper but my grocery store didn't have it so that's why we have rainbow team then we have three cans of organic black bean and of course if you buy dried beans you'll save some money but I want to keep this meal prep really easy we also have one jar of salsa which we'll be using with lunch and dinner lime jar of organic peanut butter one package of organic brown rice cake and finally one huge jug of almond milk before I get to the cost of these ingredients for my weekly meal prep I want to preface this by saying that I live in New York City which has probably the highest cost of living in the United States so if these groceries seem a bit expensive to you it's probably because you have more affordable groceries in your area which is great I also bought a good number of organic products as you saw if you don't buy organic food or it's not in your budget you'll save even more money about half of the food you just saw was from Whole Foods and the other half was from Trader Joe's and if we look at these receipts I spent twenty two ninety-nine at Trader Joe's and 27 29 X Whole Foods and that leads us to a grand total of 50 dollars and 28 cents I was a little bummed when I realized I didn't get under fifty dollars but then I noticed on my Trader Joe's receipt I bought a lemon which I didn't need for this meal prep man so that brings us to a total of 49 79 so right under $50 that $50 will feed me for five days with five meals a day breakfast lunch dinner snack and dessert there are a few ingredients that I didn't buy at the grocery stores that I'll be using today in my recipes and they're totally optional if you don't actually need to buy them but the reason I'm using them is because they add some more nutrition first we have quinoa flakes and I'll be using these in our breakfast new foods then we have coconut flakes which also be human easily finally we have some chia seeds which we in the muesli as well as in our smash the last optional ingredient we have is a vegan ricotta cheese and I'm using this in lunch and dinner it's totally optional the meals will still be delicious and satiating without it I'm using it because title foods the brand which makes enough to send it to me through Instagram and that's why it's not on my grocery haul list today now that we've talked about all the groceries let's start our meal prep for the week the first fish in our easy vegan meal prep will be a breakfast in you sleep and will serve it with almond milk and berries we'll start with two to two and a half cups of rolled oats then we'll add in some chopped almonds about a half cup to 3/4 of a cup we use the same amount of pumpkin seeds but you can use any see if you like it we'll add an 1/2 cup of quinoa flakes as well as coconut flakes and those are optional ingredients next up we have 1/3 cup each of dried cranberries and raisins and finally we'll add 4 tablespoons of chia seeds with regard to the quinoa flakes and coconut flakes if you don't want to buy them you can omit them or replace them with more rolled oats well mix all the ingredients together until they're well combined I'm serving my muesli with some almond milk and strawberries but you can also use a plant-based yogurt instead and any fruit or toppings you prefer if you want to take your muesli to go whether it's for school or work just store it in a glass jar then add your milk or yogurt so it can soak for a few hours and add your berries on top for lunch we're going to do a quinoa breathable I love this dish because the only cooking required is the quinoa we'll start with two cups of dried quinoa that will give us six cups of cooked quinoa or a little over a cup of cooked quinoa per day then we'll drain our three cans of black beans and rinse them thoroughly next up you'll finally chop up some cilantro I'm using a few handfuls and we'll also chop up some of that baby spinach use as many dreams as you can we'll add the rinsed and drained black beans to a large bowl along with be defrosted bag of organic corn and the chopped cilantro the want to generously salt and pepper your addition so that everything is faithful and then mix it all together to take this burrito bowl to work for school you'll add about a cup of cooked quinoa and that's beans and corn to help you stay full a bit of salt that for heat and flavor one baby avocado or half of a regular sized avocado and finally top it with that option will be a ricotta cheese if you so please for our easy vegan meal Chuck will have loaded sweet potatoes for dinner we'll start with five sweet potatoes one for each day and we'll pick them with a knife or fork all over and put them on a foil lined baking sheet we'll bake them at 400 degrees Fahrenheit for about 45 minutes until they're nice and soft and when you're ready to eat the sweet potatoes you want to slice them in half and lift the flesh with a fork so that you have some space to add your topping will add that same black bean and corn mixture we use for lunch and you should use as much as you need to stay so we'll pour on some salsa then we'll add our avocado again I'm using a baby avocado but you can use as much as you like finally we'll add that optional vegan ricotta cheese I will serve it over a bed of baby spinach to make sure we eat an F greens and you can take it on the go or speed it when you get home from work for school for our weekly snacks we'll have peanut butter and banana races you're probably not going to use the entire jar of peanut butter this week but you certainly can we'll just slather on some peanut butter over those brown rice cakes as some sliced bananas and chia seeds and then we're good to go if you want to take your snacks go bring your rice cakes peanut butter bananas chia seeds separately and you can make your snack in just a few minutes while you're at school or what I like to end my day on a sweet note so will be having stuffed dates for dinner we'll slice those dates in half don't slice them all the way through just enough to create a vessel and then stuff them with peanut butter as well as C soft and feminine that's it this is the perfect dessert when you want something quick and healthy I hope you enjoyed this video for my easy vegan meal prep and vegan grocery hope if you did I would love it if you left a comment below and hit that thumbs up button I'll see you guys next week pink


  1. Love these recipes so flavorful

  2. Those meals where awsome!!!πŸ‘πŸ‘

  3. I'm super excited to begin my vegan journey and do my part to protect Mother Earth. Thank you for removing my fear of starting today!!

  4. Thank you for the vegan prep meal. Great ideas!!

  5. Hi, I wanted to encourage you to che k out anthony willams mical medium on instagram very popular. And he talks about not eating to much fat even as a vegan………….check ot out tp learn more

  6. Would this be good for weight loss?πŸ’–

  7. This seems ACTUALLY easy. Most of these I find, I either completely dislike the flavors and ingredients that person used (though I hate cilantro, but I can easily leave that out), or it's entirely too much work. So thank you for this!

  8. That dress is really pretty. Some great ideas here. I have weird cravings for sweetcorn all the time and tend to eat muslie for breakfast so partway there.

  9. Love your videos. They make sense.
    Thank you for using glass containers instead of plastic. I attended a sustainability fair recently. I have now added stainless steel straws and compostable sandwich and snack bags to my kitchen. The only thing in my trunk is about a dozen reusable tote bags. Every little bit helps.
    Have you done any videos on ways to be more earth conscious?

  10. Nice! I always enjoy your plans.

  11. Looks super. I might toast the oats in the oven first. I know that makes one more step but might add a bit of extra crunch? How did you like the vegan ricotta? Can that be found at Whole Foods or Trader Joes? I am going to try the date dessert. Thanks for sharing! I made your black lentils in the ipot and ate them for both lunch and dinner today–yum!

  12. Just wonderful πŸ™‚

  13. I love these ideas…thank you…I am a new vegetarian and I’m seriously considering going vegan, to be vegan does it have to be all organic foods or can it just be no meat, dairy and anything to do with animal cruelty…or am I wrong here,,..thanks again for your awesome information and recipes!,,

  14. Yum!

  15. Thank you for sharing. I have been vegan for years but ate out at least once a day. I started prepping yesterday and began my meals today. Super easy, quick, and delicious. Thanks for the motivation πŸ€™

  16. Dear Nisha, please help by suggesting diabetic vegan meals for a day. Thanks πŸ™πŸΌ

  17. It looks good, but it's looks like I cant have it,as its the same meal everyday and I have a fear of getting boared also , I hv never tried uncooked spinach,so thats a question to!

  18. You are amazing! Thank you for this! So excited to try!
    Thank you and keep these beautiful easy vidos coming!

  19. Where is your apron with the elephants from? It’s beautiful 😍😍

  20. Oh my goodness Nisha, these meals look amazing and I want to eat them now. I love black beans and corn and sweet potatoes, so I will be trying this for dinner sometime this week and I love the quinoa lunch idea. Thanks for another great video , also thank you for taking the time to reply to my comments, it truly means a lot to me πŸ’•

  21. I viewed your video mate, absolutely love the content. Liked straight away, We should connect!

  22. Happy I stumbled upon this video:) Thanks for sharing!

  23. What a great video with recipes i actually want to try out that are not too complicated and not too boring either. 😊

  24. Literally binge watching your videos right now, so helpful! Been vegan since right after Christmas, and I'm running out of ideas. Thank you!

  25. Earlier I used to watch brand hauls for clothes. Now I am watching grocery hauls. This is new to me. I love it! πŸ‘ŒπŸ‘Œ

  26. This is my favorite meal prep video of all I’ve seen. It’s easy but there’s a variety of flavors – and healthy. Thank you!

  27. I'm starting a Daniels fast for 21 days and I found this video extremely helpful for this fast. Thank you for putting this together.

  28. Love this video & very helpful! Deff make more like these 😊.

  29. I’m so happy I found your channel! I need videos like these ^_^

  30. Wonderful video! I love meal preps like this that can give me inspiration. I am instant subscriber! I apologize if I missed this in the video, or a previous one, but where did you get your containers from??

  31. Aaaand this is also brilliant! With my course starting tomorrow and my fridge and pantry nearly bare, I know what I'll be doing in the morning!

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