MEAL PREP PLAN 3-DAY PLANT-BASED - www.gratefulgrazer.com - Grateful Grazer
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3-DAY PLANT-BASED
MEAL PREP PLAN
Stephanie McKercher MS RDN
, ,
www.gratefulgrazer.com
WELCOME, I'M SO
GLAD YOU'RE HERE!
I ' m Stephanie , a registered dietitian , recipe developer , cookbook author , and creator of the
plant - based food blog , Grateful Grazer . I created this guide to make it easier for you to eat more
plants at home . Meal prepping is just one of the ways I make home cooking work for my busy
lifestyle . I hope you ' ll learn to love it , too !
( c ) 2021, The Grateful Grazer , LLC . All rights reserved . This work may not be reprinted or transmitted in any way
without the written permission from Stephanie McKercher , MS , RDN .
This guide is not intended to replace any diet plan provided by your healthcare team . You should always get approval
from your doctor before starting a new diet plan . This guide is not intended for anyone with a specific medical condition
or anyone under the age of 18.
Stephanie McKercher, MS, RDN
registered dietitian + recipe developer
the grateful grazer , llc
www.gratefulgrazer.com
HOW TO USE THIS
MEAL PREP PLAN
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BENEFITS OF MEAL PREPPING
Planning ahead makes it easier to include more whole foods and nutritious
fruits and vegetables .
You ' ll save money since you ' ll be less likely to eat out and you can
purchase ingredients in bulk .
Batch cooking saves time in the long run because you can prep multiple
meals at the same time .
You can rely on prepared meals from your freezer collection when your
schedule changes or you ' re not in the mood to cook .
Reduce stress by having a plan in place .
You ' ll have more energy and feel better from eating balanced meals
throughout the day .
HOW TO USE THIS PLAN
Many of the recipes in this guide will make more than one serving . Share
extra portions with family and friends , or store them in the fridge or freezer
for later . By eating leftovers , you can easily stretch out the food in this guide
to 7 ( or more !) days if you ' re cooking for one .
Use this 3- day meal prepping plan exactly as written , or pick and choose a
recipe or two each week if you ' d prefer to start slow .
Stay flexible and don ' t beat yourself up when meals don ' t go to plan . Life
happens !
Make meal prepping more fun by playing your favorite music or teaming up
with friends ( in person or virtually ) while you cook .
Don ' t be afraid to adjust the serving size or ingredient list to fit your
preferences . We all have unique nutrition needs !
Contact me if you have questions about making a substitution or would like
additional support while using this plan .
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GROCERY LIST
Fresh Produce Pantry Staples
Bananas Rolled oats
Berries such as blackberries strawberries
( , , Barley
blueberries ) Rice
Lemons and limes Udon or rice noodles
Oranges or orange juice
( ) Lentils
Cherry tomatoes Canned crushed tomatoes
Onions yellow and red
( ) Canned chickpeas
Shallot Canned culinary coconut milk
Garlic Tomato paste
Ginger Vegetable broth
Carrots Chia seeds
Butternut squash Flaxseeds
Sweet potatoes Shelled pumpkin seeds pepitas
( )
Kale Nuts and shelled peanuts
Spinach Dried cranberries
Brussels sprouts Grapeseed oil or cooking oil of choice
( )
Bell pepper Extra virgin olive oil
Fresh herbs such as basil cilantro parsley
( , , , Rice vinegar
green onions chives and mint
, , ) Red wine vinegar
Soy sauce
Dry Spices Maple syrup
Oregano Peanut butter
Basil Tahini
Crushed rosemary Vanilla extract
Crushed red pepper Whole wheat flour
Cinnamon Baking powder
Smoked paprika Brown sugar
Cumin
Coriander Convenience Foods ( make your own if preferred )
Turmeric Pita chips crackers or flatbread
, ,
Cayenne pepper Barbecue sauce
Salt and pepper
Frozen Foods
Refrigerated Foods Shelled edamame
Soy milk or milk of choice
( ) Frozen berries
Coconut milk yogurt alternative Frozen corn kernels
Feta cheese or ingredients for tofu feta
( )
Tempeh
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COOKING AND MEAL
PREPPING EQUIPMENT
Cooking and Prep Equipment :
Knife and cutting board
Pot with lid ( 4 - 6 quarts )
Skillet with lid ( I use a 1 2 - inch skillet most )
Rimmed baking sheets with reusable silicone baking mats or parchment
paper for lining
Baking dish
Muffin tin
Mixing bowls
Colander or fine mesh strainer
Wooden spoons , spatulas , tongs , ladle , whisk , Microplane
Blender and food processor
Food Storage Equipment :
Glass jars with lids
Freezer - safe food storage containers with lids
Glass food storage containers with lids ( available with divided sections )
Reusable silicone bags or plastic storage bags
Reusable beeswax wrap or plastic wrap
Aluminum foil
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MENU
This guide is set up as a 3- day plan , but the recipes yield more than one serving , so you can
easily stretch out the leftovers to last the entire week . ( This is how I cook at home to save
time and money on groceries !) Many of the recipes , such as the Tomato Barley Soup , Lentil
Coconut Curry , and Banana Nut Muffins , are also freezer - friendly for longer storage .
Day 1
Breakfast : Berry Overnight Oats
Lunch : Tomato Barley Soup
Dinner : Easy Peanut Noodles
Day 2
Breakfast : Berry Coconut Yogurt Smoothie
Lunch : Meal Prep Salad
Dinner : Lentil Coconut Curry
Day 3:
Breakfast : Banana Oat Muffins
Lunch : Mediterranean Hummus Plate
Dinner : Tempeh Loaded Sweet Potatoes
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DAY 1 www.gratefulgrazer.com
Prep Cook Serves
20 min 25 min 2
Berry
Overnight Oats
Ingredients Directions
Berries: 1. Prepare the berries:
1 / 2 cup soy milk ( or milk of choice ) Heat soy milk, berries, lemon peel, lemon juice, maple
2 cups berries ( such as blackberries, strawberries, syrup, cinnamon, and salt in a saucepan. Bring to a
and / or blueberries ) simmer and cook over low - medium heat for 20 minutes,
1 teaspoon grated lemon peel ( optional ) stirring occasionally, or until reduced.
2 tablespoons lemon juice
1 tablespoon maple syrup Remove from heat and allow to cool for 5 minutes.
1 teaspoon ground cinnamon
Salt to taste 2. Prepare the overnight oats:
In the meantime, divide oats, chia seeds, and soy milk
Overnight Oats: between two pint - size jars with lids. Cover and shake to
2 / 3 cup rolled oats mix.
2 tablespoons chia seeds
2 cups soy milk ( or milk of choice ) Uncover the jars and divide the cooked berry mixture
2 tablespoons chopped nuts ( optional ) between them. Stir gently once or twice to swirl the
Additional berries for garnish ( optional ) berries into the oat mixture.
3. Cover and refrigerate overnight.
Top with nuts and additional berries immediately before
serving if desired.
Storage
Cover and store overnight oats in jars and refrigerate for up to 5 days.
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Prep Cook Serves
10 min 55 min 4
Tomato Barley Soup
Ingredients Directions
2 tablespoons grapeseed oil ( or oil of
choice ) 1 Add grapeseed oil, onion, and carrots to a stockpot over
medium - high heat. Cook 5 minutes, or until onion is
1 cup diced onion ( 1 medium )
3 carrots, diced translucent.
1 cup dry barley, rinsed
2 ( 28 - ounce ) cans crushed tomatoes 2 Stir in barley and cook 5 minutes, or until grains are
4 cups vegetable broth aromatic.
2 tablespoons tomato paste
6 cloves garlic, sliced 3 Stir in crushed tomatoes, vegetable broth, tomato paste,
garlic, oregano, basil, rosemary, crushed red pepper, and
1 tablespoon dry oregano
1 tablespoon dry basil salt and pepper. Bring to a boil, and then reduce heat to
2 teaspoons crushed rosemary low - medium and simmer 40 minutes, or until barley is
1 / 2 teaspoon crushed red pepper tender but still slightly al dente.
4
Salt and pepper
2 cups chopped kale Stir in kale and cook 5 minutes, or until wilted and tender.
Roasted chickpeas for serving, Serve with Roasted Chickpeas if desired.
optional
Notes
Store in an airtight container and refrigerate for up to one week or freeze for up to 3 months. This
soup tends to thicken in the refrigerator. You may need to add more broth or water before you
reheat leftovers.
www.GratefulGrazer.comEasy Peanut Noodles
Prep Cook Serves
10 min 5 min 2
Ingredients
Noodles:
3.3 ounces ( 1 bundle ) udon noodles or rice noodles
1 cup frozen shelled edamame, steamed ( see note )
2 cups chopped spinach
Sauce:
1 / 4 cup peanut butter
2 tablespoons rice vinegar
1 tablespoon soy sauce
4 cloves garlic, minced
1 teaspoon grated ginger
4 tablespoons water
Optional for Serving:
Chopped fresh herbs ( such as basil, cilantro, and mint )
Roasted peanuts ( shelled )
Lime wedges
Crushed red pepper
Directions
Cook the noodles:
Bring a pot of salted water to a boil. Add
noodles and cook for 5 minutes, or until
tender. Drain and set aside.
Prepare the sauce:
In the meantime, whisk together peanut
butter, rice vinegar, soy sauce, garlic, ginger,
and water in a large bowl. If the sauce is too
thick, add another tablespoon of water and
whisk again.
Transfer noodles and steamed edamame to
the bowl and stir in spinach.
Serve:
Transfer to a serving dish and garnish with
fresh herbs, peanuts, lime wedges, and
crushed red pepper if desired.
Notes
To steam edamame: microwave edamame in a steamable bag according to package instructions, or fill the
bottom of a steamer pot with one inch of water, and add frozen shelled edamame to the top basket and cook 5
minutes, or until warm.
Store in an airtight container and refrigerate for up to 4 days. Enjoy hot or cold.
www.GratefulGrazer.comDAY 2 www.gratefulgrazer.com
Berry Coconut Yogurt Smoothie
Prep Serves
5 min 2
Ingredients
3 cups frozen berries (such as triple berry blend)
1 banana
1 cup coconut milk yogurt alternative
1 cup soy milk (or milk of choice)
1 teaspoon ground cinnamon
Directions
Add frozen berries, coconut mlk yogurt
alternative, soy milk, and cinnamon to
blender container. Cover and blend on high
for 2 minutes, or until smooth and creamy.
Notes
Store prepared smoothies in jars with lids for up to 3 days. :
www.GratefulGrazer.comPrep Serves
25 min 6
Meal Prep Salad
Ingredients Directions
Salad: Prepare the salad:
5 cups thinly sliced kale (1 pound) 1. Add kale to a large mixing bowl and
3 cups shaved Brussels sprouts massage it with your hands for 2 minutes,
1 medium bell pepper, diced or until tender. Stir in Brussels sprouts and
¼ cup chopped fresh parsley (optional) mix until evenly combined.
1 (15-ounce) can chickpeas, drained and 2. Add red bell pepper, parsley (if using),
rinsed chickpeas, cranberries, pumpkin seeds,
½ cup dried cranberries and walnuts. Toss until evenly mixed.
½ cup shelled pumpkin seeds (also called
pepitas) Prepare the dressing:
½ cup chopped nuts 1. Whisk tahini, orange juice, extra virgin
Dressing: olive oil, cider vinegar, maple syrup (if
¼ cup tahini using), garlic, ginger, fresh basil (if using),
½ cup orange juice (bottled or fresh- salt, and pepper in a liquid measuring cup.
squeezed) 2. Pour the dressing over the salad and toss
¼ cup extra virgin olive oil until evenly coated.
¼ cup rice vinegar or red wine vinegar
2 teaspoons maple syrup (optional) Storage:
3 cloves garlic, grated 1. Serve immediately or store in an airtight
1 tablespoon grated ginger container in the refrigerator for up to 5
1 tablespoon chopped fresh basil, optional days.
Salt and pepper to taste
www.GratefulGrazer.comPrep Cook Serves
15 min 1 hr 4
Lentil Coconut Curry
Ingredients Directions
1. Preheat oven to 450 degrees Fahrenheit and place butternut
1 medium butternut squash, cut in half squash halves skin - side down on a rimmed baking sheet. Brush
lengthwise and seeded with grapeseed oil and sprinkle with salt and pepper. Place on
1 tablespoon grapeseed oil the center rack of the oven and roast 60 minutes, flipping
Salt and pepper squash skin - side up and rotating the baking sheet halfway
1 ( 13.66 - ounce ) can coconut milk through, or until squash is tender.
1 tablespoon ground cumin 2. Once the butternut squash is cool enough to handle, use a
1 teaspoon ground coriander spoon to peel the flesh from the skin. Add the cooked squash
1 teaspoon ground turmeric to a blender. Add coconut milk, cumin, coriander, turmeric,
1 / 2 teaspoon ground cinnamon cinnamon, cayenne pepper ( if using ) , and lime juice. Cover and
1 / 2 teaspoon cayenne pepper ( optional ) blend on high for 3 minutes, or until the mixture is thick and
1 tablespoon lime juice creamy. Pause to scrape the sides with a spatula as needed.
1 cup dry lentils Set aside.
2 tablespoons grapeseed oil 3. In the meantime, pour lentils into a 12 - inch fry pan with a lid.
1 medium shallot, sliced Cover with water and bring to a boil. Reduce heat to medium
1 - inch piece ginger, grated and cook 15 minutes, or until tender. Drain any excess water
2 cups thinly sliced Brussels sprouts and transfer cooked lentils to a bowl and set aside.
4. Heat 2 tablespoons grapeseed oil ( or as needed to coat the
pan ) over medium heat. Stir in shallot and ginger and cook 3
minutes, or until shallot is translucent. Stir in Brussels sprouts
and cook 6 minutes, stirring halfway through, or until tender
and starting to brown in places.
5. Add cooked lentils back into the pan with the cooked Brussels
sprouts. Stir in cooked butternut squash mixture. Keep warm
over low heat, stirring occasionally, until ready to serve.
Serving and Storage
Serve with cooked rice and fresh cilantro and mint. Store in an airtight container and refrigerate for up
to one week.
www.GratefulGrazer.comDAY 3 www.gratefulgrazer.com
Banana Oat Muffins
Prep Cook Serves
15 min 30 min 12
Ingredients Directions
1 tablespoon ground flaxseeds 1. Whisk ground flaxseeds with 2 1 2 tablespoons water and set
/
3 large ripe bananas aside for 5 minutes, or until the mixture thickens to the
1 / 4 cup grapeseed oil consistency of a beaten egg.
1 teaspoon vanilla extract 2. Preheat oven to 375 º F and grease or line a standard muffin tin
1 / 3 cup packed brown sugar with baking cups.
1 tablespoon baking powder 3. Mash the flaxseed mixture with banana in a large mixing bowl.
1 teaspoon cinnamon Stir in oil, vanilla, brown sugar, baking powder, cinnamon, and
1 teaspoon salt salt, and whisk until evenly mixed.
3 / 4 cup soy milk or milk of choice
( ) 4. Stir in milk until evenly mixed.
2 1 2 cups whole wheat flour
/ 5. Stir in flour, oats, and nuts if using , being careful not to over
( ) -
1 / 2 cup oats mix.
1 / 2 cup chopped nuts optional
( ) 6. Divide the batter evenly between the 12 baking cups in the
muffin tin.
7. Transfer the muffin tin to the oven and bake 30 minutes, or until
an inserted toothpick comes out clean.
8. Remove the muffin tin from the oven and cool the muffins in the
tin for at least 5 minutes before tipping the tin upside down to
release the muffins. Transfer the muffins to a cooling rack to
cool completely before serving.
Storage
Store leftover muffins in an airtight container and store in a cool, dry place. Enjoy within 4 5 days, or freeze
-
for up to 1 month.
www.GratefulGrazer.comPrep Ready in Serves
25 min 25 min 2
Mediterranean
Hummus Plate
Ingredients Directions
Hummus: Prepare the Hummus:
1 1 / 4 cups cooked chickpeas ( drain and rinse if 1. Add chickpeas, tahini, garlic, lemon peel, lemon juice,
canned ) and extra virgin olive oil to a food processor container.
1 / 4 cup tahini Process on high for 2 minutes, or until smooth, pausing
3 garlic cloves, chopped to scrape the edges with a spatula as needed. If the
1 tablespoon grated lemon peel mixture seems dry, add another tablespoon of oil and
2 tablespoons lemon juice process again. Taste and season with salt and pepper.
2 tablespoons extra virgin olive oil, or as needed 2. Transfer hummus to an airtight container and sprinkle
Salt and pepper to taste smoked paprika on top if desired.
Smoked paprika ( optional )
Prepare Tomato Feta Salad:
Tomato Feta Salad: 1. Stir tomatoes, feta cheese, red onion, extra virgin olive
2 cups halved cherry or grape tomatoes oil, red wine vinegar, basil, and parsley until evenly
1 / 2 cup crumbled feta cheese or tofu feta mixed. Taste and season with salt and pepper.
1 / 4 cup thinly sliced red onion 2. Transfer to an airtight container and refrigerate.
1 tablespoon extra virgin olive oil
2 teaspoons red wine vinegar Serve:
1 / 4 cup chopped fresh basil 1. Divide hummus, salad, and pita chips, crackers, or
1 / 4 cup chopped fresh parsley flatbread between plates or meal prep containers.
Salt and pepper to taste 2. Cover and refrigerate for up to four days. Store pita
chips or crackers, if using, in a separate airtight
For serving: container in a cool, dry place to retain their crunchy
Pita chips, crackers, or flatbread. texture.
Switch it Up
For a vegan alternative, substitute tofu feta for the feta cheese. Try adding pitted kalamata olives, toasted
pine nuts, roasted chickpeas, or thinly sliced bell pepper to the salad for extra flavor and texture.
www.GratefulGrazer.comTempeh Loaded Sweet Potatoes
Prep Cook Serves
10 min 1 hr 4
Ingredients
4 small sweet potatoes, cleaned
2 tablespoons grapeseed oil
1 / 2 cup diced red onion
2 cups finely chopped Brussels sprouts
1 cup frozen corn kernels
1 ( 8 - ounce ) block tempeh
1 / 4 cup hot BBQ sauce
Optional garnish:
Chopped green onion
Chopped chives
Plain yogurt ( dairy or dairy - free )
Directions
Preheat oven to 450 degrees Fahrenheit. Spread
sweet potatoes in a baking dish and place on the
center rack of the oven. Bake 40 minutes, or until you
can easily pierce the sweet potatoes with a fork.
Remove baking dish from the oven. Slice each sweet
potato lengthwise about three - quarters of the way
down, so that the bottom remains intact. Use a fork to
loosen and mash some of the orange sweet potato
flesh.
Spread sweet potatoes in the baking dish and return
to the oven to bake 20 additional minutes, or until
soft.
In the meantime, prepare the BBQ Tempeh Filling:
Heat grapeseed oil in a large skillet over medium
heat. Stir in red onion and cook 3 minutes, or until
translucent.Stir in Brussels sprouts and corn and
cook 3 minutes, or until warm. Use your hands to
crumble the tempeh into small pieces and add it to
the vegetable mixture in the skillet. Stir in BBQ sauce
and cook on low 3 minutes, stirring often. Remove
from heat and set aside until the sweet potatoes are
cooked.
Serve:Remove baked sweet potatoes from the oven
and use a fork to mash the sweet potatoes as needed
to create space for the filling. Divide the filling
between sweet potatoes.Serve with green onions,
chives, and plain yogurt if desired.
Notes
Store leftovers in an airtight container and refrigerate for up to one week.
www.GratefulGrazer.comStephanie McKercher, MS, RDN
Next Steps
Thanks so much for cooking with me! Please let me know if you have any
questions or feedback about this guide. Send me a message through my
contact page, and make sure you re subscribed to my email list to get updates
'
about new recipe and meal prepping guides that will be released in the future!
You can always find more free plant based recipes and meal prep ideas on my
-
blog, Grateful Grazer. I f you re looking for more ways to stay connected, follow
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along with Grateful Grazer on Pinterest, Instagram, Facebook, and Twitter.
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