This is a quick guide for a 5 day whole food plant based weekly meal prep and grocery list to help you stay healthy and meet your weight loss goals. SOS Free – No salt, oil, or sugar.

You can’t meal prep without shopping first! Check out my fool-proof grocery shopping list and simple directions on what to prep for easy delicious whole food plant based meal prep for 5 days.

I have lost 35 pounds now eating like this. High carb low fat is the way to go! You’l fee satisfied and so happy eating your favorite foods – potatoes, pasta and rice. You can eat until you’re full because these foods are all so slow in calories.

Here is a link to the book that changed my life!

It’s not my book. I don’t make any money from this, I just believe in it so much and I want to help others transform their lives too!

This post all is all about Whole Food Plant Based Weekly Meal Prep and Grocery List

Whole Food Plant Based Meal Prep for the Week:

-Cook 2 cups of dry rice following packaging directions – Usually its 1 cup rice to 2 cups water – Keep in the fridge for easy lunches and dinners

-Mix Bean Corn Salsa – 1 can bean salsa mixed with 1 cup frozen corn and 1/2 cup Salsa

-Hummus – 1 can Chickpeas drained. Save the liquid (it’s called aquafaba). Add chickpeas and 1/2 cup aquafaba to blender. Add 2 cloves of garlic, 1 tsp cumin, 3 TBS tahini, 2 TBS Lemon, sprinkle of Salt and Pepper and blend. You can use this all week too!

-Make Pickled Onions – Boil 1 cup water and 1 cup white vinegar – Cut onions and put into a mason jar or bowl. Pour boiling water/vinegar over the onions and put in the fridge. These are good on everything!

Plant-Based Grocery List:

Starches:

Whole wheat spaghetti, Quick Oats, Brown or White Rice, Red Lentils

Non-Starchy Fruits and Veggies:

Zucchini, Broccoli, Cucumber, Shredded Carrots, Spinach or Mixed Greens, Bananas, Bell Peppers, Button Mushrooms

Fridge Essentials:

Plant Milk, Soy Sauce, Salsa, Hot Sauce, Tahini, Ketchup

Frozen Stuff:

Hash Browns (no oil), Mango, Blueberries, Broccoli, Corn, Peas

Pantry Stuff:

Black Beans, Chick peas, Crushed Tomatoes, Coconut Milk, Sunbutter/Peanutbutter/PB2, White Vinegar, Red Wine Vinegar, Nori – Seaweed Sheets, Better than Boullion Veggetable Flavor

Spices:

Cumin, Curry Powder, Tumeric, Onion Powder, Garlic Powder, Cinnamon, Mushroom Umami Powder, Sesame Seeds

Other:

Ginger, Garlic, Red Onion

Whole Food Plant Based Meal Plan for the Week:

Whole Food Recipes:

Breakfasts:

Oatmeal:

1 mashed banana

1/2 cup quick oats

1/3 cup water

1/tsp cinnamon

1/4 cup frozen mangos or blueberries

1/4 cup plant milk

Microwave oats, water, and banana for 2 minutes. Add cinnamon, frozen fruit and plant milk.

Other ideas – add 1 tsp cocoa powder 1TBS chocolate chips, 1 TBS chopped nuts, 1 TBS coconut

Whatever you like to make it more interesting get it into your mouth!

Here is a link to some other amazing whole food plant based breakfasts

Hash Browns and Steamed Veggies:

POTATOES ARE LIFE! I could and do eat potatoes every day and I’m still loosing weight! My absolute favorite breakfast!

2 – 3 cups frozen oil-free has browns (Trader Joes brand is my favorite)

1/2 tsp onion powder

1/2 tsp mushroom umami powder (I get this from Trade Joes)

1 tsp garlic powder

1 zucchini/1 bundle of asparagus/2 cups of broccoli florets/

Put potatoes onto Griddler (click here to purchase one from amazon- you won’t be sorry even if it’s the only thing you use this for!) or sheet pan and sprinkle with spices. My favorite way to make these is on my Griddler. If you use the Griddler, let it cook until it stops steaming – its usually after the green light turns on. If it’s sticking, it’s not ready yet. Wait until it doesn’t stick anymore.

Before I had the Griddler, I did it on a tray in the toaster oven. I did the broiler for 15 minutes on one side and then flipped it over and 10 minutes on the other side.

Steam your zucchini/broccoli/asparagus while the taters are cooking so they’re ready when hash browns are ready. (Click here for the best steamer!)

Us the 50/50 method for your plate if losing weight is your goal. Eat as much as you like but, make sure 1/2 of your plate is the zucchini/broccoli/asparagus.

Also, ketchup is fine! It does have some sugar but it will not slow weight loss or throw off your day. I always have ketchup or barbecue sauce with my hash browns. I also like a little soy sauce on whatever steamed veggie I’m having on the side.

Either method is delicious.

Here is a link to some other whole food plant based vegan lunches for weight loss

Lunches:

Burrito Bowl:

1 cup cooked rice

1/2 cup corn and bean salsa (recipe below)

2 Handfuls Spinach or Mixed Greens

Sliced cucumbers and or bell peppers

Avocado (optional if you’re trying to lose weight – either use little or no avocado)

Salsa

Hot Sauce

In the picture I used some vegan sour cream. Not technically a whole food but, I love it! I use the Tofutti brand. I would not used this and avocado. Pick one or neither for maximum weight loss.

Combine all ingredients in a large bowl. I also like a spoonful of hummus on top of this.

Sushi:

Cold Rice

2 or 3 sheets of Nori

Shredded carrots

Julienne sliced cucumbers

Avocado (optional if trying to lose weight)

Lay out the Nori and smush the rice into covering all but one stripe at the end to glue it together at the end. Smush the avocado into the rice so it doesn’t squeeze out the side when you roll it. Add your carrots and cucumbers and roll it up. Use a very sharp knife to cut into about 6 – slices. You can vary what is in the sushi rolls depending on what you like.

Dinners:

Lentil Curry over Rice:

This makes about 4 – 6 servings

1 cup red lentils

1 can crushed tomatoes

1 can coconut milk

1 cup shredded carrots

1 cup frozen peas

1 container whole button mushrooms – quartered

3 cloves garlic

2 TBS shredded ginger

2 TBS cumin

3 TBS curry powder

1 TBS Tumeric

1 cup water

1 TBS Better than Boullion

1 handful spinach

Saute garlic and ginger and carrots in 2 TBS water until soft. Don’t let them burn, add water as needed to keep them cooking but now drowning. Add spices and mix for 1 minute until fragrant. Add can of tomatoes and coconut milk. Add lentils and Better than Boullion and water. Bring to a boil and then turn down to simmer. After 30 minutes add the mushrooms, spinach, and peas. Simmer another 30 minutes and enjoy. If it too thick, add more water.

Enjoy this with 1 cup of rice and 1 to 1 1/2 cup of curry. For maximum weight loss eat with steamed vegetables on the side.

Noodle Bowl:

This makes 2 – 3 servings.

8 oz whole wheat spaghetti

1 bag frozen broccoli

2 TBS Sunbutter

4 TBS soy sauce

1 TBS Hot Sauce (I use sirarcha for this) You can also omit if you don’t like spicy

1 TBS Red Wine Vinegar

Bring a pot of water to a boil. Add pasta and cook according to package. Steam the broccoli on top of the pot using your steamer. I like this bamboo steamer. I literally use it every day if not 2x a day. (Click here for the best steamer!)

While the pasta is cooking, make the sauce. Add the Sunbutter, redwine vinegar, hot sauce (optional) and soy sauce. Whisk together and taste it. Add more of anything until you like it.

Take about 1/2 of the pasta and broccoli and toss in the sauce you made until coated. Top with sesame seeds (optional if trying to achieve maximum weight loss)

Other Stuff to have for the Week:

Mix Bean Corn Salsa

1 can bean salsa

1 – 1 1/2 cup frozen corn (equal amount to the bean)

1/2 cup Salsa

Combine ingredients in a Tupperware

Use in burrito bowl and whatever else you life for the week!

Make Pickled Onions

1 cup water

1 cup white vinegar

1 red onion sliced

Bring the vinegar and water to a boil. Cut onions and put into a mason jar or bowl. Pour boiling water/vinegar over the onions and put in the fridge. These are good on everything!

Use on burrito bowls or on lentil curry

Hummus

1 can Chickpeas drained. Save the liquid (it’s called aquafaba). Add chickpeas and

1/2 cup aquafaba to blender

2 cloves of garlic

1 tsp cumin

3 TBS tahini

2 TBS lemon

pinch of salt and pepper

Blend all ingredients in a high speed blender

Use on burrito bowl or on top of curry

All of these elements, the grocery list, the meal plan, and the recipes will make for a delicious healthy week of whole food plant based vegan weight loss food.

I didn’t add dessert or snacks. I’m not a big snacker because I eat big meals so I don’t really get hungry. I’m also not a big dessert gal so I didn’t include it. Check out this post for whole food plant based vegan desserts.

Most of these won’t derail your weight loss goals. Also frozen fruit or the nice dream on the link will wonders to squelch your sugar cravings but keep you in check.

Quick Guide: 5 Day Whole Food Plant Based Weekly Meal Prep and Grocery List

This is a quick guide for a 5 day whole food plant based weekly meal prep and grocery list to help you stay healthy and meet your weight loss goals. SOS Free – No salt, oil, or sugar.

Whole Food Plant Based Meal Prep for the Week: