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Hi.

Welcome to my blog. I am a dietitian on a mission to create simple, healthy, approachable meals!

rainbow meal prep + a spicy tahini sauce.

rainbow meal prep + a spicy tahini sauce.

i wanted to put together a post for you guys with some easy meal prep- not a lot of exact measuring required, easy clean up, and tons of nourishing foods for the week.

this is one of my most colorful meal preps to date, and i am obsessed! i feel amazing after a meal with all of these goodies- high energy, satisfied, and satiated. also, i cannot have macro bowls like these meal prepped without a delicious sauce! my favorite is this spicy cashew dressing, but i subbed in tahini this time around because it’s what i had on hand ready to use up! another sauce i love to prep is this lemon basil tahini cream. a good sauce just makes meals so much more enjoyable n my opinion! especially if you are repeating similar meals throughout the week. i know meal prep can get a little monotonous, but if you find ways to spice up the meals it doesn’t get so boring mid-week!

(don’t miss the grocery list at the bottom of the post!)

rainbow plant based macro bowl meal prep + a spicy tahini sauce.
rainbow plant based macro bowl meal prep + a spicy tahini sauce.

below you will find all the details for these macro bowls- the ingredients and methods i use to prepare each item, as well as some storage tips. and, of course, the spicy tahini sauce!

again, this is a very simple, sort of mindless approach to meal prep. i don’t measure much, and i trust my gut with seasonings and what not! once you get more comfortable in the kitchen, being intuitive with seasonings is simple and saves so much time!

the items are listed in the order that i make them. i multitask and make multiple things at once. once the sweet potatoes are in the oven, i’ll start on the lentils and get a pan hot and ready for the cauliflower, etc. reach out with any questions in the comments below or on instagram!

rainbow plant based macro bowl meal prep + a spicy tahini sauce.
  1. roasted sweet potato wedges

    • preheat oven to 415°F. slice potatoes into small wedges, similar in size so that they will cook evenly. line a baking sheet with parchment paper and toss potatoes with a light coating of avocado oil. season with your favorite seasonings and toss. roast for 16 minutes, toss and roast for another 12-16 minutes until soft and slightly crispy.

    • seasonings i love on my sweet potatoes: chili powder, garlic powder, onion powder, cayenne, salt + pepper. i season generously to bring out a delicious, savory flavor!

  2. lentils

    • i love a sprouted lentil blend if you can find it (i find mine at whole foods). sprouted legumes can be easier for some to digest. just follow the directions on the packaging. i get these started as soon as the potatoes are in the oven (don’t forget to toss your potatoes half way through while these are cooking!)

  3. forbidden rice

    • forbidden rice (or black rice) is one of my favorites. it’s packed with antioxidants, marked by its dark color, as well as fiber. i make these in the same pot as the lentils once they are done cooking- less clean up!

  4. sautéed cauliflower

    • chop a head of cauliflower into florets, or use a bag of precut frozen cauliflower. i just cook the florets on a heated skillet with avocado oil. a minced clove of garlic, and seasonings until soft and slightly crispy. i always have a cruciferous veggie of some kind each day- SO many health benefits!

    • seasonings i love for cauliflower: nutritional yeast, paprika, turmeric, salt + pepper.

  5. sautéed vibrant purple cabbage

    • this makes for the best bright and fresh addition to macro bowls! to get that fine shred, i really recommend a food processor! the one i use is linked here. i wash the head of purple cabbage, then roughly chop it into sections that will fit into the food processor make sure to use the slice attachment to shred the cabbage! i prep only 1/2 of the cabbage at a time.

    • heat a skillet over medium heat with a splash of avocado oil, then reduce to medium-low. add cabbage, stir, then season with salt and pepper and add a big splash of rice vinegar (can sub white vinegar or red wine vinegar). i only cook this for a few minutes until bright purple and softened!

  6. sliced radishes

    • i use a mandoline to quickly slice up a bunch of radishes. store them in an airtight glass jar or tupperware with a little bit of filtered water to keep them crisp.

  7. spicy tahini sauce (or head here for the spicy cashew dressing)

    ingredients:

    • 2/3 cup of tahini

    • 1/4 cup olive oil

    • 3-5 tbsp water (depending on desired thickness)

    • 2 tbsp rice vinegar or white vinegar

    • 2 tbsp tamari or coconut aminos

    • 2 tbsp nutritional yeast

    • 1 tbsp pure maple syrup (optional)

    • 1 tbsp sesame oil

    • 2 small garlic cloves, crushed and peeled

    • 2 tsp ginger, minced or grated

    • 1 tsp siracha

    • Juice of 2 limes

    • Optional: 1 tsp of red pepper flakes (if you like more spice)

    1. add all ingredients to a high speed blender or food processor and blend until smooth. adjust spice to desired preference or add more water for a thinner sauce.

rainbow plant based macro bowl meal prep + a spicy tahini sauce.

that’s it! it may seem intimidating at first to meal prep this many things, but i promise it’s simple and you will get the hang of it so quickly! check out my grocery list for this meal prep below (not including all the spices and seasonings- choose ones you love!). this saves so much time and stress during the week, and makes for the most delicious lunch to look forward to! serve these items over a big bowl of greens with a splash of olive oil or lemon juice! xx

grocery list

  • sweet potatoes (2-3)

  • 1 medium head of cabbage

  • 1 bunch of radishes

  • garlic

  • small knob of ginger

  • cauliflower (1 head or 1 bag of frozen)

  • baby spinach

  • 1 bag of lentils (sprouted if you can find them)

  • 1 bag of forbidden rice (or your favorite grain)

  • avocado oil

  • olive oil

  • sesame oil

  • rice vinegar

  • coconut aminos

  • tahini

  • siracha (i like this brand)

  • nutritional yeast

  • maple syrup

rainbow plant based macro bowl meal prep + a spicy tahini sauce.
rainbow plant based macro bowl meal prep + a spicy tahini sauce.

simple sprouted breakfast wraps.

simple sprouted breakfast wraps.

spring veggie crustless quiche (gluten free).

spring veggie crustless quiche (gluten free).