kid-friendly vegan meal prep recipes

Kid-Friendly Vegan Meal Prep Recipes

Nutrient-Packed Smoothie Packs

Ingredients:

• 2 cups of spinach
• 1 banana
• 1 cup mixed berries (fresh or frozen)
• 1 tablespoon chia seeds
• 1 cup of almond milk or any plant-based milk

Instructions:

1. In a large bowl, mix all ingredients except for almond milk.
2. Portion the mixture into freezer-safe bags or containers, labeling each with the date.
3. When ready to enjoy, add the contents to a blender with the almond milk and blend until smooth.
4. Serve fresh in a cup or bowl.

Rainbow Veggie Wraps

Ingredients:

• Whole wheat or spinach tortillas
• 1 cup hummus
• 1 cup julienned bell peppers (red, yellow, green)
• 1 cup carrots, shredded
• 1 cup cucumber, thinly sliced
• 1 cup spinach leaves

Instructions:

1. Spread a generous layer of hummus on each tortilla.
2. Layer with bell peppers, carrots, cucumber, and spinach.
3. Roll each tortilla tightly and slice into pinwheels or halves.
4. Store in airtight containers for up to 3 days in the refrigerator.

Quinoa and Black Bean Salad

Ingredients:

• 1 cup quinoa, cooked
• 1 can black beans, rinsed and drained
• 1 cup corn (canned or frozen)
• 1 bell pepper, diced
• 1/4 cup red onion, diced
• 1/4 cup cilantro, chopped
• Juice of 1 lime
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine cooked quinoa, black beans, corn, bell pepper, red onion, and cilantro.
2. Drizzle lime juice over the salad and mix well.
3. Season with salt and pepper to taste.
4. Divide into meal prep containers for a quick, nutritious meal option that keeps well for 5 days.

Vegan Pasta Salad

Ingredients:

• 8 oz whole wheat pasta
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, chopped
• 1 cup olives, sliced
• 1/4 cup vegan pesto
• 1/4 cup nutritional yeast (optional for cheese flavor)

Instructions:

1. Cook pasta according to package instructions. Drain and rinse with cold water.
2. In a large bowl, combine pasta, cherry tomatoes, cucumber, olives, and pesto.
3. Toss gently until everything is coated.
4. Sprinkle with nutritional yeast if desired, and store in airtight containers for up to 4 days.

Chickpea Salad Sandwiches

Ingredients:

• 1 can chickpeas, rinsed and drained
• 1/4 cup vegan mayo
• 1 tablespoon Dijon mustard
• 1 tablespoon lemon juice
• 1 carrot, grated
• Salt and pepper to taste
• Whole grain bread for serving
• Lettuce and tomato for toppings

Instructions:

1. In a mixing bowl, mash chickpeas with a fork until chunky.
2. Add vegan mayo, Dijon mustard, lemon juice, grated carrot, salt, and pepper.
3. Spread mixture on whole-grain bread with lettuce and tomato slices.
4. Wrap in foil or parchment paper and store in the refrigerator for a quick lunch choice for up to 3 days.

Sweet Potato and Black Bean Tacos

Ingredients:

• 2 medium sweet potatoes, diced
• 1 can black beans, rinsed and drained
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Corn tortillas
• Avocado and lime for topping

Instructions:

1. Preheat the oven to 400°F (200°C). Toss diced sweet potatoes in cumin, chili powder, salt, and olive oil.
2. Roast sweet potatoes on a baking sheet for 25 minutes or until tender.
3. Warm corn tortillas in a skillet.
4. Fill each tortilla with roasted sweet potatoes, black beans, and top with slices of avocado and a squeeze of lime.
5. Store filling separately from tortillas to keep it fresh for up to 4 days.

Vegan Chocolate Energy Bites

Ingredients:

• 1 cup rolled oats
• 1/2 cup almond butter
• 1/3 cup maple syrup
• 1/4 cup cocoa powder
• 1/4 cup dark chocolate chips or dried fruit

Instructions:

1. In a bowl, combine oats, almond butter, maple syrup, cocoa powder, and chocolate chips.
2. Mix until everything is well combined.
3. Roll the mixture into small balls and place them on a parchment-lined tray.
4. Refrigerate for at least 30 minutes before transferring to an airtight container. They will keep for a week.

Savory Vegetable Muffins

Ingredients:

• 1 cup whole wheat flour
• 1 cup almond milk
• 1 teaspoon baking powder
• 1 cup grated zucchini
• 1/2 cup grated carrot
• 1/4 cup nutritional yeast
• 1/4 teaspoon salt

Instructions:

1. Preheat your oven to 375°F (190°C) and grease a muffin tin.
2. In a mixing bowl, combine flour, baking powder, zucchini, carrot, nutritional yeast, and salt.
3. Pour in almond milk until well mixed and pour into muffin tins.
4. Bake for 25 minutes or until golden brown.
5. Store in an airtight container for up to a week or freeze for longer freshness.

Vegetable Fried Rice

Ingredients:

• 2 cups brown rice, cooked
• 1 cup mixed frozen vegetables (peas, carrots, corn)
• 1/4 cup soy sauce
• 1 tablespoon sesame oil
• 1 teaspoon ginger, minced
• 1/2 cup green onions, chopped

Instructions:

1. In a large skillet, heat sesame oil over medium heat.
2. Add ginger and mixed vegetables, sauté until heated through.
3. Stir in the cooked brown rice and soy sauce, cooking for another few minutes.
4. Mix in green onions before serving. Portion into meal prep containers for easy reheating throughout the week.

Mini Vegan Pizza Bites

Ingredients:

• Whole wheat pita bread or English muffins
• 1/2 cup tomato sauce
• 1 cup shredded vegan cheese
• Toppings of choice (bell peppers, olives, mushrooms)

Instructions:

1. Preheat oven to 375°F (190°C).
2. Spread tomato sauce on pita bread or English muffins.
3. Sprinkle with vegan cheese and desired toppings.
4. Bake for 10-12 minutes until the cheese melts.
5. Store in the refrigerator for up to 3 days or freeze individually for quick snacks.

Homemade Vegan Granola Bars

Ingredients:

• 2 cups rolled oats
• 1/2 cup peanut butter
• 1/2 cup maple syrup
• 1/3 cup mixed nuts or seeds
• 1/2 cup dried fruit (raisins, cranberries)

Instructions:

1. Preheat the oven to 350°F (175°C).
2. Mix oats, peanut butter, maple syrup, nuts, and dried fruit in a bowl.
3. Press the mixture into a lined baking dish and bake for 20 minutes.
4. Let cool before cutting into bars. Store in an airtight container for a week.

Colorful Fruit Cups

Ingredients:

• 1 cup diced strawberries
• 1 cup diced pineapple
• 1 cup blueberries
• 1 cup diced kiwi
• 1 tablespoon lime juice

Instructions:

1. In a large bowl, combine all the diced fruits and drizzle lime juice over them.
2. Gently toss to combine without bruising the fruit.
3. Portion into cups or jars for easy snacks. Refrigerate for up to 3 days.

Tips for Successful Meal Prep

• Plan Ahead: Set aside a few hours each week for meal prepping.
• Use the Freezer: Many dishes can be frozen for long-lasting freshness.
• Involve Kids: Let children choose recipes or help with preparation to encourage healthy eating habits.
• Variety is Key: Rotate meals weekly to keep the menu exciting and appealing.

With these detailed, kid-friendly vegan meal prep recipes, you’ll have a diverse range of nutritious options to nourish your young ones while simplifying busy weeknights. Enjoy a stress-free, delicious way to get everyone involved in healthy eating!