How to Meal Prep

Overall, my meal prep consists of the same basic formula:

• Tofu

• Honey/Maple Syrup

• Sunflower Kernels

• 0.5 lb celery

• 1 lb carrot

• 1 lb onions

• 2.5 lbs dry beans (pinto, black, white, or brown lentils)

• spices

• olive oil

• Kimchi

The basic format for the majority of the meal prep can be as simple as:

1. Soak beans overnight.
2. Sautee vegetables with base spices (garlic, bay leaves, etc). ¹¹ celery, carrot, and onions together are called mirepoix, and freeze very well.
3. Stir in beans with water and olive oil until the ingredients are uniformly dispersed.
4. Add remaining spices and simmer until beans are fork-tender.
5. Mash some of the beans to thicken the stew. Optionally, add an apple for pectin to do the same.
6. Optionally, bake to desired texture.

This should last about 2 meals a day for a week (lunch and dinner). For breakfast, I recommend cutting a block of tofu into thirds, sprinkling on unsalted sunflower kernels, and drizzling with honey or maple syrup.

These spices and the type of bean can change the flavor quite a bit. For example, white beans with oregano and tomato paste will likely make it resemble mediterranean food, using black beans with mushroom, ginger, soy, and garlic will make it taste more east asian. This basic format is quite nutritionally balanced, especially alongside kimchi. Making a half-portion and making two batches a week may be more sustainable for some who get tired of flavors quickly. But overall, this style of cooking leads to a huge diversity of recipes and flavors.

Better yet, beans in this preparation are incredibly satiating, and maintain their best qualities. For the financially conscious, it is also incredibly cheap. On average, a week’s food (without buying ingredients in bulk or using other cost-saving measures) can cost about 20-25$.