About this e-Book 

Thank you SO much for your purchase! This ebook is a

step-by-step guide to everything you need to know about
mealprepping. It contains ​all of my ​mealprep tips from
washing and storing fruits and veggies, to preparing
smoothies in advance, roasting vegetables, sautéing onions
with no oil and so much more! There are 16 recipes in the
ebook that you can choose from for your weekly mealprep.
Each recipe is made with minimal, accessible ingredients,
mostly with less than 10 ingredients in total, and many
with only 5 ingredients.

I make these recipes on a regular basis for my weekly

mealprep. Every single recipe is plantbased and
soy/gluten/oil free friendly. But feel free to get creative and
modify them to what works the best for YOU.

As always, a big THANK YOU for your love and support.

This book is dedicated to all super women and men out
there making their health and happiness a priority even on
crazy busy days. May you find it what you’ve always been
looking for and more!

With love,

Aria

Why do you need mealprep in your life?

We all want to eat better: more colors, more variety, less

processed, quick, easy and ready whenever we are hungry.
Eating homemade meals consistently on a tight schedule
can seem impossible, but not with the help of
mealprepping!

Mealprep is a practical way of preparing large batches of

ingredients, bases and meals, all at once, so the cooking
time for the rest of the week is cut way down to zero.  
  

5 Major benefits of mealprep:

❖ Mealprep saves you time

❖ Mealprep saves you money
❖ Mealprep reduces stress
❖ Mealprep helps you eat more whole foods
❖ Mealprep is an act of self-love

Mealprep has changed my life and is about to change yours

too. It is the one and only eating routine I follow
consistently that helps me to nourish my body even on
craziest weeks of my life. I have said goodbye to regular
takeouts, boring midweek dinners, daily trips to grocery
stores and being constantly stressed out about what to put
in my body.

Thanks to mealprepping, I plan my meals on Saturdays,

shop, wash and cook on Sundays and focus on other areas
of my life during the week.

I encourage you to use the information in this ebook as a

baseline but make it your own in any ways you would like
 
to. Some people prefer to do two mini mealpreps per week
instead of one mealprep. Some people like to use oil when
cooking. Some people prefer to incorporate plantbased
meals but don’t follow a fully plantbased diet. Some people
like adding soy based protein to their meals. This ebook is
not prescriptive by any means. It is just here to help and
inspire.

Are you ready? ​Let’s make mealprep your new

superpower!
 Questions + Answers
How much food should I make?

A: This depends on how much you eat but if you are new to mealprepping, it
is usually smarter to under prepare so that you won’t get stressed out and
waste food and money. You can always do a mini mealprep mid-week and
make more next time.

How long does the food last?

A: This depends on a number of factors: how fresh your ingredients are,

what containers you use for storing them, how quickly you put back your
food once you’ve pulled it out of the fridge, and more. Investing in airtight
glass tupperware is a smart way of extending the life of your food. Generally
it’s best to consume all of the cooked foods in 4-5 days. You can also always
do most of your mealprep on Sundays and aim for a mini mealprep
mid-week.

Mealprep sounds boring. How can I make it fun?

A: Mealprep can be really fun specially if you do it in parallel with something

else you love. Put some music on, listen to a podcast or an audio book,
watch an old time favorite movie.

Not in the mood to be alone? Ask your friend, partner or children to join you.
Cooking can be so fun when you turn into a group activity.

Do mealprepped meals actually taste good?

A: ​Since all of these recipes are carefully selected, you will be perfectly
satisfied with how they taste. Some recipes such as stews taste even better
after sitting in the fridge for a few days.
How much time does it take to mealprep?

A: It can take anywhere from 1-3 hours for prepping meals for the entire
week depending on the number of recipes you decide to make. ​Inside the
ebook, you will find many mealprep tips that will teach you different
techniques to save time while mealprepping. Make sure to check them out
before you try any of the recipes.

Do I need to cook these recipes without oil?

A: ​I try to avoid cooking with oil for my mealprepped meals because oil
usually makes me feel heavy and bloated. All the recipes in this ebook even
the baked recipes are oil free. However, they are just as delicious as recipes
made with oil if not more!

If you prefer to use oil, please feel free to do so. This is not a prescriptive
ebook in any ways. Use this ebook as a flexible guide. Do what works best
for YOU.

Can I freeze the leftovers?

A: ​Mealprepped meals can be frozen just like regular meals. So feel free to
freeze the leftovers (if you have any!).

How can I save money while grocery shopping?

A: ​Spontaneous grocery trips are not a budget-friendly way to shop.

Mealprep on the other hand helps you focus on a specific list of the
ingredients that you can take with you when grocery shopping. The list
keeps you from wandering around and getting tempted to buy anything and

 
everything. Print the ​grocery shopping list in this ebook or save it on your
phone and take it with you to the grocery store prior to mealprepping.

   
 Tips + Tricks

How to wash fruits and veggies?

❖ Fill up the sink or a big bowl with fruits and veggies.

❖ Add 1 tbsp of organic white vinegar for every cup of water you add to
the bowl.

❖ Add enough water to cover the top of fruits and veggies.

❖ Soak for about 5-10 minutes.

❖ Rinse well and dry.

❖ Make sure produce is completely dry before storing in the fridge.

❖ Note:​ Rinsing the fruits and veggies will get rid of the vinegar smell,
as long as you rinse it well.

How to store fruits and veggies?

❖ Store washed fruits and veggies in glass jars. Since you are able to
see them, it is more likely for you to eat them. Don’t forget to ​put a
half paper towel in the bottom of the jar before filling with produce​.
This way they last longer.

❖ If you don’t have glass jars or prefer not to use them, use organic
cotton towels. Simply wrap your fruit or veggie in a towel and place it
in the fridge.

❖ Store unripe fruits and veggies like bananas and avocados on the
counter. Once they're ripe, ​move them to the fridge​.

❖ Don’t wash berries until right before you're ready to eat them. If your
berries are going bad in the fridge, freeze them for smoothies and
icecreams.

❖ If you notice any rotten produce, compost it immediately so it won’t

spoil the rest of the produce.
How to roast veggies?

❖ Preheat oven to ​375°F/190°C​ degrees and line your baking sheet(s)

with parchment paper.

❖ Cut your vegetables into slices or cubes. Season with favorite basic
seasonings like salt, black pepper or paprika.

❖ Bake in the oven for 30-45 minutes depending on the type of the
vegetables.

❖ Take them out of the oven and serve as is or with a drizzle of lemon
juice, some herbs or a creamy dressing. (You can find two dressings in
this ebook)

❖ Store the roasted vegetables in the fridge for up to 4 days. To reheat,

use a non stick pan over medium heat or a parchment lined baking
sheet at ​400°F/200°C​ for 7-10 minutes or until hot.

❖ Here is a list of starchy and non starchy vegetables perfect for storing
as part of your meal prep:

How to prepare beans?

❖ The best way to cook beans is to invest in a pressure cooker and

follow the instruction for each type of beans. Some beans like
chickpeas need to be cooked for longer while some like lentils can be
cooked way faster. Pressure cooked beans tend to be easier on the
stomach. I always soak the beans overnight before throwing them in
the pressure cooker. Then I will follow the instruction of the recipe
with the already cooked beans.
 ❖ Note:​ If you do not want to invest in a pressure cooker, try finding
good quality BPA free canned beans. I always check the ingredients to
make sure there are no harmful additives.

 How to saute onions and garlics without oil?

❖ It’s extremely easy to cook without oil using nonstick pots and pans,
because the food doesn’t stick. If you are interested in making oil free
cooking a success, invest in good quality stainless steel cookware.

❖ To saute onions and garlics without oil, use small amounts of water,
usually 1-2 tbsp at a time. Toss and stir periodically to prevent the
onions/garlics from sticking. Do this often until you get the desired
result. ​Onions/garlics will begin to turn from a translucent white color
to a golden color and will continue to darken as you cook them.

❖ You can also use vegetable broth instead of water which helps you
achieve the desired color faster and with less stirring.

How to freeze food without plastic?

1. Glass: Glass is a great alternative to plastic. ​ lass containers are

G
perfect for freezing leftovers and mason jars are great for storing
fruits, vegetables, stocks and other liquids​. Just make sure to use the
wide-mouth variety and do not fill to the very top. Leave at least a
good inch empty for the contents to expand.

2. Paper: ​If you are freezing food for up to a month, you can use paper
sheets or bags. Double or triple the paper if needed.

If you are new to freezing food without plastic, start by making gradual
changes. Switching from plastic to glass/paper is so much easier if done over
time.
 How to prep smoothies in advance?

❖ Ready-to-blend smoothies

➢ Fill a ziploc bags or a mason jar with smoothie ingredients such

as washed and chopped fruits, greens, fresh ginger, etc. Use a
seperate ziploc/mason jar per serving.

➢ Store as many bags or jars as you need for the week in the
freezer in advance.

➢ Once ready to drink the smoothie, simply remove one of the

bags/jars from the freezer, add liquid, protein powder or other
remaining smoothie ingredients based on the recipe. Blend and
enjoy.

❖ Ready-to-drink smoothies

➢ This option allows you to have a ready to drink smoothie if you

are very short on time in the mornings.

➢ Blend your smoothie in a blender as part of your mealprep

routine, then pour each serving of the smoothie in a separate
safe jar and freeze.

➢ The night before you plan to drink the smoothie, transfer the jar
to the fridge. The smoothie gets defrosted overnight and will be
ready by the morning.

How to multitask while mealprepping to save time?

❖ Start by choosing the recipes you want to try this week from ​here​.
This is essential no matter how many recipes you are trying.

❖ Now that you have chosen the recipes, read through each to know
what the ingredients and steps are.

❖ Get your ingredients out and start prepping them. Wash what needs to
be washed ahead of time and preheat the oven to roast/bake
everything that needs to go in the oven.

❖ Cook multiple meals at the same time. For example you can cook your
rice, stew and pasta all at the same time while the burgers are cooking
in the oven. Once everything is in the oven or on the stove and doesn’t
 need constant supervision, you can focus on making the cold recipes
such as dressings, hummus and premade smoothies.

❖ If you are making any desserts or snacks, prepare the base while
waiting for the other meals to get ready. Bake them while the oven is
still warm so you save time on preheating it. Enjoy a slice or two (or
three!) of what you have baked as the last part of your mealprep! ​Be
proud of your accomplishment!

Final Notes

❖ You can always save more time by making some of the recipes only
partially and finish them during the week. There are specific tips about
this technique added to most of the recipes in the ebook. Make sure to
look for them before attempting to make a recipe!

❖ Some recipes in the ebook might have some of the same ingredients.
Take advantage by preparing those ingredients in batch to save time!

   
 16 Step-by-Step Recipes 
3 ​breakfast recipes​:​ ​The ultimate green  7 ​main dish recipes:​ ​Pan fried black beans, 
smoothie, fluffy peanut butter pancakes, double  veggie loaded chickpea curry, 6-ingredient black 
chocolate smoothie  bean burger, Italian inspired eggplant pasta, 
15-minute veggie stir fry, lentil sweet potato cakes, 
2​ ​salad dressing recipes:​ ​Crowd  Thai inspired veggie green curry 
pleasing tahini dressing, creamy avocado dressing 

 
2​ ​snack/dessert recipes:​ ​5-ingredient 
2​ ​small meals recipes:​ ​basil hummus and  oat bars, 5-ingredient banana bread
sweet potato hummus 

     
The ultimate green smoothie  Fluffy peanut butter pancakes  Double chocolate smoothie 

     
Basil hummus  Crowd pleasing tahini Dressing  Pan fried black beans 

 
  

     
Creamy avocado dressing  Veggie loaded chickpea curry  6-ingredient black bean burger 

     

Italian inspired eggplant pasta  15-minute veggie stir fry  Lentil sweet potato cakes 

     

Thai inspired veggie green curry  5-ingredient oat bars  5-ingredient banana bread 
 Double Chocolate Smoothie 
 

 
Ingredients  Serves: ​ One 
   
1.​ 2 medium frozen bananas Step 1.​ ​ Add all the ingredients to a
high-speed blender, blend until smooth.
2.​ 1 cup almond milk

3. ​4 tbsp cacao powder Step 2.​ Enjoy as is or with some crunch on

top (optional)
4. ​1 scoop vanilla protein powder
(optional) ✓​ Mealprep tip 

5. ​1 tbsp almond butter  ❖ check out the ​smoothie tips section  

 The Ultimate Green Smoothie 
 

Ingredients 
1.​ 1 medium banana 6.​ 1 medium apple, chopped

2.​ 1 cup spinach  7.​ Juice of one medium lemon

3. ​½ cup frozen mangos 8. ​3/4 tsp ginger (use less for a less
spicy version)
4. ​½ cup almond milk
9. ​(optional) ⅛ tsp hemp seed
5. ​1 scoop vanilla protein powder
(optional)

Serves: ​One  

Step 1.​ P​ lace all the ingredients

in a high speed blender and
blender for 2-3 minutes or until
well combined. You might need
to stop the blender to push the
ingredients down a few times.

Step 2.​ Enjoy as is or (optional)

with a few hemp seeds on top!

✓​ Mealprep tip  
❖ check out the ​smoothie
tips section 
 Fluffy Peanut Butter Pancakes 
 

 
Ingredients 
1.​ ​1.5 cups spelt flour 5.​ 1.5 tsp baking powder

2.​ 0.5 cup creamy peanut butter 6.​ Pinch of cinnamon

3.​ 2 cups almond milk 7.​ 1/2 tsp vanilla extract

4.​ 4 tbsp maple syrup Pinch of salt

 
 Serves: 8​ pancakes 
Step 1. ​In a large mixing bowl, whisk together the peanut butter, almond
milk, maple syrup and vanilla extract.

Step 2. I​ n a separate bowl, whisk together the remaining ingredients.

Step 3. ​Pour the wet ingredients into dry ingredients and stir till well
combined. Set the batter aside for 10 minutes so it thickens up.

Step 4. T​ urn on your pan to medium heat. ​You can cook the pancakes with
no oil if you have a really good nonstick pan. However, if you are not too
strict with keeping this recipe fully oil free, use a teaspoon or two of oil to
ensure the pancakes don't stick.

Step 5.​ Pour ⅛ of the batter onto your pan. Cook the first side until the
edges are looking dry and some bubbles on top. Gently flip and cook for
another 3-5 minutes. Transfer to a plate and repeat. 

Notes:  
❖ As you cook the pancakes, you might need more oil. Add it gradually
using a cooking spray or ½ tsp at a time.
❖ You might also need to reduce the heat after a few minutes if you
notice your pancakes are browning too quickly.
❖ For a gluten free version of this recipe, use oat flour.

✓​ Mealprep tip  

❖ Make these pancakes on Sunday (mealprep day) and store the rest for
breakfast on Monday or Tuesday. If you end up with too many
leftovers, store them in the freezer for up to a month.    
 Basil Hummus
 

Ingredients 
1.​ 1 ​15-ounce can garbanzo beans rinsed
and slightly drained

2.​ ​2 tbsp tahini

3.​ 2 cloves garlic

4.​ 1 large avocado

5.​ 2 cups packed basil

6.​ Juice of two lemons (8-10 tbsp)

7.​ 1/2 tsp cumin

5 tbsp water

1-1.5 tsp sea salt

Serves: ~
​ 2 cups hummus 

Step 1 .​ T​ o a blender or food processor, add garbanzo beans and basil.

Process for 30 seconds or until it looks crumbly.
Step 2 .​ N​ ow add the rest of the ingredients and ​blend until creamy and
smooth, scraping down sides as needed. Taste and add salt or lemon juice if
needed

✓​ Mealprep tip 
❖ Make a big batch of this hummus and use it for different meals. Serve
it as breakfast toast or bagel. Add it to your bowls, tacos or salads for
lunches and dinners.
Creamy Avocado Dressing  
 
 Ingredients 
For the Dressing:   For the Salad: 

1.​ ​1 ripe avocado 1. ​5-6 cups kale, chopped

2. ​1 clove garlic 2. ​½ cup red onion, finely chopped

3. ​Juice of one lemon 3. ​1 cup carrots, shredded

4. ​1/​2 cup cilantro 4. ​1 cup cranberries (optional)

salt & pepper to taste 5. ​Sesame seeds for garnish (optional)
¼ cup water

Serves: 2-3 people 

 
Step 1. ​In a large salad bowl, add kale, red onions, carrots and cranberries.
Set a side

Step 2. I​ n a food processor or a blender, blend all the dressing ingredients

until smooth. Add less water if you prefer a creamier dressing.

Step 3. ​Mix everything very well and enjoy!

Notes: 
❖ This avocado dressing works with most vegetables and grains. Feel
free to use other ingredients for the base of the salad. The goal is to
use up whatever you have in the fridge.

✓​ Mealprep tip  
Prepare and store the dressing in a tightly closed jar on the mealprep
day. Mix it with the salad ingredients right before serving. This way

 
you cut back on mealprep time and also the salad will taste more
fresh.
Crowd Pleasing Tahini Dressing 
 
 Ingredients 
1.​ ¼ cup tahini 5.​ 1 tsp dijon mustard

2.​ 4 tbsp lemon juice ¼ tsp salt

3.​ Two (small) cloves garlic Dash of black pepper

4.​ 3 tbsp water

Serves: 3-4 people 

Step 1. ​In a food processor or a blender, blend all the ingredients until
smooth. Add less water if you prefer a creamier dressing. 

Step 2. A​ dd any vegetables of choice. For this salad I added zucchini,

carrots, kale and sesame seeds.  

✓​ Mealprep tip  
Prepare and store the dressing in a tightly closed jar on the mealprep
day. Mix it with the salad ingredients right before serving. This way
you cut back on mealprep time and also the salad will taste more
fresh. 

 
   
Pan-fried Black Beans 
 

 
 Ingredients 
1.​ 2 cans of black beans 5. ​Pinch of cayenne
2. ​1/2 tsp paprika 6. ​Pinch of cumin
3. ​1 tsp salt 7.​ 1 small onion
4. ​⅛ tsp cinnamon

Serves: 7 (~½ cup per serving) 

Step 1.​ ​In a nonstick pan, saute the onions for about 3-5 minutes or until
browned but not overly caramelized (for oil free onions, check out ​here​).
Step 2.​ A​ dd 2 cans of black beans (no salt added) and the spices to the pan.
Step 3.​ S​ tir frequently for 5 minutes until the spices are distributed evenly.
Step 4.​ ​Add the lemon juice. Stir for 30 seconds. Remove from the heat and
serve.

✓​ Mealprep tip
❖ Use the pan fried black beans in your bowls, tacos or on top of salads.

 
This recipe takes less than 10 minutes, so you can also make it for a
quick lunch/dinner when you run out of your mealprepped foods.

Sweet Potato Hummus

 

Ingredients 
 
1.​ 1 small - medium sweet potato 4. ​2 cloves garlic

2.​ ​1 15-ounce can garbanzo beans, 5. ​1.5 tsp paprika

rinsed and slightly drained
6.​ ​3 tbsp lemon juice
3. ​3 tbsp tahini
0.5 tsp or more salt  
 Serves: 3-4 cups hummus 
Step 1. ​To a food processor or a
blender, ​add the garbanzo beans.
Process for 30 seconds.
Step 2. N​ ow add the rest of the
ingredients and ​blend until creamy
and smooth, scraping down sides if
needed.

✓​ Mealprep tip  
❖ Make a big batch of this hummus and use it for different meals. Serve
it as breakfast toast or bagel. Add it to your bowls, tacos or use as a
salad dressing for lunches and dinners.

To make the entire bowl:

❖ Use a leftover sweet potato or bake one in the oven for 45 minutes at
400°F/200°C​. Cut it in the middle and scoop out insides to make a big
hole​.
❖ Fill it with the pan fried black beans.
❖ For the side kale salad: ​Cut the kale leaves into thin strips. In a small
bowl, combine the kale strips and some type of vinegar such as apple
cider vinegar. Gently massage the kale leaves with the vinegar for 1-2
minutes or until they become soft and tender. Add some hemp seeds
on top. The seeds will create a contrast that makes your kale look

 
much more appetizing!
❖ Add some sweet potato hummus and avocado on the side.

   
 Lentil Sweet Potato Cakes
 

Ingredients 
1.​ 3 cups sweet potatoes, peeled and 7. ​1 tsp thyme powder
cubed (about 2 medium)
8. ​⅓ cup chopped fresh cilantro leaves
2. ​1 cup split red lentils, rinsed
9. ​2 tbsp fresh chopped fresh chives
3. ​1 cup rolled oats
Salt and black pepper
4. ​2 cloves garlic, minced
2 cups water
5. ​1 tbsp fresh lemon juice

6. ​½ tsp cumin powder

 Serves: ​ 10 patties 
Step 1. ​Steam the sweet potatoes in a steamer or over the stove for 25-35
minutes or until fork-tender. Set aside to cool.
Step 2. W
​ hile the potatoes are steaming, add the rinsed lentils and 2 cups
of water to a medium pan. Bring to a boil, reduce heat, and simmer
uncovered for 20-25 minutes or until tender. Add in water as needed to keep
the lentils submerged. Drain off excess water and set aside.
Step 3. ​Preheat the oven to 400°F/200°C.
Step 4. A​ dd the steamed sweet potatoes, cooked lentils, 1/2 cup rolled oats,
garlic, cilantro, lemon juice, paprika, cumin, thyme, sea salt, cayenne
pepper, and black pepper to a food processor. ​Pulse a few times, scraping
down sides as needed until thoroughly combined. You are looking for a
crumbly dough, not a paste.

Step 5. A​ dd in the reserved 1/2 cup rolled oats and chives. Pulse 2-3 more
times.

Step 6. ​Form the mixture into small-medium patties and place them on a
parchment lined baking sheet. The patties might look very wet but they will
firm up as they cook in the oven.
Step 7. B​ ake for 35-45 minutes or until done. ​I don’t flip the burgers half
way through, but you can do so.

Notes:
❖ Use the mealprepped basil hummus as a perfect side for this meal.

❖ If you want to serve this meal as bowl, start with a dark leafy green
such as kale for your base, followed by other vegetables such as
cucumbers and tomatoes and some avocado on the side as shown in
the picture.
 15-Minute Veggie Stir Fry 
 

Ingredients 
For the sauce:  5. ​1 tbsp garlic powder

1. ​4 tbsp rice vinegar 6. ​1 tbsp ground ginger

2. ​4 tbsp sesame oil 7. ​2 tbsp peanut butter

3. ​⅓ cup soy sauce or tamari 8. ​10 drops hot sauce

4. ​2 tbsp brown sugar 1 tbsp water

  
The rest:  4. ​16 ounce ramen noodles

1. ​2-3 cups broccoli 5. ​2 cloves garlic, minced

2. ​8 oz shiitake mushrooms 6. ​1 tsp ground ginger

3. ​1 large carrot, shredded

Serves: 3-4 people 

 
Step 1.​ B​ lend all the sauce ingredients in a blender. Set aside.
Step 2.​ C​ ook the ramen noodles according to the packaging instructions.
Rinse and drain.

Step 3.​ ​ Heat a large skillet over medium heat. Add the minced garlic and
ginger. Saute for 2-3 minutes. Add the vegetables. Saute for another 2-3
minutes.

Step 4.​ ​ Now add the noodles and the sauce. Combine the sauce with the
veggies and the noodles very well. Gently combine until the sauce is fully
warmed up. Serve and enjoy!

Notes:
❖ the sauce in this recipe is pretty salty on its own. Don’t add any extra
salt before combining the vegetables and the noodles with the sauce.

❖ If avoiding oil, use 3 tbsp of water in total for the sauce.

✓​ Mealprep tip  
❖ Make the sauce ahead of time as part of your mealprep and store in
the fridge. Later in the week, saute the vegetables, cook the ramen
and combine with the sauce.

 
❖ Cook the ramen noodles on the day of mealprep to save time during
the week.
 6-Ingredient Black Bean Burger 
 

Ingredients 
1.​ ​2 14-ounce cans black beans, 4. ​2 cloves garlic crushed
drained and rinsed 
5. ​1 medium onion, finely chopped
2. ​1.5 cup old fashioned rolled oats
6. ​12 oz white mushrooms, chopped
3. ​1/2 cup BBQ sauce
Salt and pepper
 Serves: 8 - 10 burgers 
Step 1 . ​Into a skillet over medium heat, add onion and cook for 5 minutes.
(for oil free onions, check out ​this section​)
Step 2. N​ ow add the crushed garlic and mushrooms. ​Cook and stir
mushroom mixture until mushrooms have given up their juice and the juice
has almost evaporated​. Set aside. 

Step 3. ​A​dd the oats to the food processor and pulse until it turns into oat
flour. Add black beans and the mushrooms. ​Pulse a few times, scraping
down sides as needed until thoroughly combined. You are looking for a
crumbly dough, not a paste. Add the bbq sauce and pulse one more time.

Step 4.​ ​Transfer the mixture to a bowl. Add salt and pepper.
Step 5.​ ​Form your dough into balls and arrange them on a parchment lined
baking sheet.

Step 6.​ ​Bake for 40 minutes or until fully baked at ​400°F/200°C.​ I don’t flip
the burgers half way through, but you can do so.

✓​ Mealprep tip
❖ Make a big batch of these burgers and serve them in different ways
during the week. They are great with roasted potatoes and veggies as
shown in the picture. They are also great inside a bun with some basil

 
hummus (recipe ​here​). You can also break them into small pieces and
serve them inside tacos.

   
 Veggie Loaded Chickpea Curry 
 

Ingredients 
1.​ ​2 15-ounce can garbanzo beans 6.​ ​3 medium-large tomatoes
2. ​1 large eggplant 7. ​200 grams tomato paste
3. ​3 zucchinis 8. ​1 tbsp maple syrup
4. ​1 small-medium white onion, finely 9. ​1 tsp paprika
chopped
Salt
5. ​3 cloves garlic, crushed
 Serves: 3-4 
Step 1. P​ reheat the oven to 400°F/200°C.
Step 2. C​ ut up the eggplants and zucchini into small chunks and place them
on a parchment paper lined baking sheet. Add salt and pepper and bake in
the oven for 30-40 minutes.

Step 3.​ ​While the vegetables are in the oven, add the chopped onions to a
large pan with deep sides and saute for 5 minutes or until brown (for oil free
onions, check out ​this section​).
Step 4. ​Add the crushed garlic to a pan over medium heat. Sautee for 1-2
minutes.

Step 5. P​ eel the tomatoes and add them to the pan. Add 2 cups of water.
Let the tomatoes simmer for about 5-8 minutes on medium heat.

Step 6. ​One the tomatoes are soft crush them with a spoon. Add the
garbanzo beans, tomato paste, paprika, maple syrup and salt. Bring to the
boil, then reduce the temperature to simmer for about 10-15 minutes.

Step 7. ​Once the vegetables in the oven are ready, add them to the
mixture. Cook for another 3-5 minutes.

Notes:​ ​Serve with rice and veggies on the side

✓​ Mealprep tip
❖ Make the rice ahead of time if choosing to serve with rice. You can
only roast the vegetables and add make the stew during the
weeknight.

   
 Thai Inspired Veggie Green Curry
 

Ingredients 
1.​ 2 cup (brown basmati) rice, rinsed 8. ​1 can of full fat coconut milk (14 oz)
2. ​1 small white onion, diced 9. ​½ cup vegetable stock
3. ​2 cloves garlic, crushed 10. ​½ tsp coconut sugar or brown sugar
4. ​1 tbsp fresh ginger, very finely 11. ​Garnishes: handful of chopped fresh
chopped cilantro

5. ​2 cups green beans, trimmed and cut ½ cup water

into small pieces
Pinch of salt
6. ​3 carrots, peeled and sliced
7. ​2 tbsp thai green curry paste
 Serves: 3-4 
Step 1.​ ​Cook the rice according to the package instructions.

Step 2.​ ​In the meantime, warm a large skillet with deep sides. over
medium heat. Cook the onion for about 3-5 minutes. Now add the ginger
and garlic. Cook for another 2 minutes, stirring frequently.

Step 3.​ ​Add the green beans and carrots. Cook for 2 minutes, stirring
frequently. Now add the curry paste. Cook for another 3-5 minutes, continue
to stir frequently.

Step 4.​ ​Pour the coconut milk, water, vegetable broth, salt and sugar. Bring
the mixture to a simmer. Cook until the vegetables are tender for up to 10
minutes. Reduce the heat if necessary for a gentle simmer. Remove from
the heat and serve!

Step 5.​ ​When it’s time to serve, add the rice and curry to a bowl and
garnish with cilantro.

Notes:
❖ To make this curry more nutrient dense, feel free to add other
vegetables or greens such as spinach. When adding greens such as
spinach, add them 30 seconds before removing the curry from the
heat.
❖ If not avoiding soy, add baked tofu cubes before serving to make this
recipe higher in protein.

✓​ Mealprep tip
❖ Make the curry on the mealprep day and serve it on different days
during the week. Simply heat up the curry in a skillet, add more
coconut milk, water or vegetable broth, if needed. You can add extra
vegetables to make the curry more fresh.
❖ If short on time on the mealprep day, get all the ingredients needed

 
for the curry washed, chopped if needed and stored. Cook the rice.
Follow the rest of the recipe, later in the week!
 Italian Inspired Eggplant Pasta 
 

Ingredients 

1.​ ​12 oz pasta 6. ​1 small onion

2.​ 2 medium eggplants 7. ​2 cloves garlic

3.​ ​1 cup tomato paste 8. ​½ tsp Italian seasoning

4.​ 1 handful parsley leaves ½ cup water

5. ​1 handful basil leaves 

 Serves: 4 
Step 1. P​ reheat the oven to 400°F/200°C.
Step 2. C​ ut your eggplants into small-medium cubes. Spread them out on a
parchment lined baking sheet. If not avoiding oil, drizzle oil on top and toss
to combine. Roast for 20-30 minutes or until the eggplant is browned but
not over cooked.

Step 3. ​While the eggplants are roasting, cook the penne according to the
package instructions. Rinse, drain and set aside.

Step 4. ​Heat a large pan over medium heat. Saute the onions for 5 minutes
or until caramelized (for oil free onions, check out ​this section​). Now add the
crushed garlic and saute for another 2 minutes.

Step 5. A​ dd the tomato paste, eggplant, ½ cup water and a pinch of chili
flakes. Turn the heat to high and cook for a few minutes until the sauce
starts simmering.

Step 6. ​Now add the drained pasta. Turn the heat to medium and toss
everything gently. Cook for 5 minutes. Add ¾ of the parsley and basil. Cook
for one more minute.

Step 7. ​Remove from the heat. Garnish with the rest of cilantro and parsley.  
Note: 
❖ To make this meal higher in protein, use a bean based pasta such as
red lentil pasta. If not avoiding soy, serve some baked tofu cubes on
the side.

✓​ Mealprep tip

 
❖ To save time on mealprep day, roast the eggplants in the oven on that
day and follow the rest of the recipe right before serving.

   
5-Ingredient Oat Bars 
 

 
 Ingredients 
1.​ ​2 cups old fashioned oats 5. ​½ to ⅔ cup chocolate chips

2.​ ​2 cups walnuts, soaked overnight Pinch of salt

3.​ ​½ cup maple syrup 3 tbsp water

4.​ ​1 tbsp ground flax seeds/chia seeds

Serves: ~ 12 bars 
Step 1. P​ reheat the oven to 400°F/200°C. ​Mix 1 tablespoon ground
flaxseeds with 3 tablespoons water. Let sit to thicken for about 10 minutes
while the oven is being preheated.

Step 2.​ In the meantime, add the oats and the pre-soaked walnuts to a
food processor. Process for 20-30 seconds or until a meal forms.

Step 3. ​Pour maple syrup and process for under a minute until a dough is
formed.

Step 4. ​Transfer the dough to a mixing bowl. Add the flax seeds/chia seeds
mixture to the bowl and combine well.

Step 5. S​ pread the dough onto a 9x5 inch loaf pan lined with parchment
paper. Make sure to spread the dough evenly and smooth the surface.

Step 6. ​Sprinkle the chocolate chips on top. Bake for 45 minutes, then
immediately remove from the loaf pan. Allow to cool, then slice into bars.
5-Ingredient Banana Bread 
 
 Ingredients 
1.​ ​2 cup spelt flour 4.​ ​½ tbsp baking powder

2.​ ​4 medium sized ripe and spotty 5. ​1 tbsp maple syrup

bananas
6 tbsp water
3.​ ​2 tbsp ground flaxseeds or chia
seeds

Serves: makes a 9*5 inch loaf 

Step 1. P​ reheat the oven to 400°F/200°C.
Step 2. W
​ hile the oven is preheating, mix the flax seeds or chia seeds with
water and let it sit for 15 minutes or until it forms a gel consistency.

Step 3 . ​In a medium-large mixing bowl, mash the bananas using a fork.
Add the flax seed/chia seed gel and maple syrup. Whisk until very well
combined.

Step 4. ​Add the baking powder to the bowl. Add the flour gradually and stir
very gently until combined.

Step 5. ​ Transfer the batter to a 9*5 inch parchment lined loaf. Smooth the
surface and bake for 40-50 minutes.

Step 6. ​Remove from the oven. Let it cool and cut into slices. Enjoy as is or
with some nut butter or coconut yogurt on top!

Notes:
❖ For a gluten free version, use oat flour
❖ Add more maple syrup for a sweeter version

   
 Shopping List 
 

Essentials Green Beans Oils & Spices

Parsley
Pasta Cinnamon
Rice Fruits Cumin
Rolled Oats Paprika
Tomato Paste Bananas (fresh and Cayenne
Vegetable Stock frozen) Thyme Powder
Baking Powder Frozen Mangos Garlic Powder
Vanilla Extract Apples Ginger Powder
Maple Syrup Cranberries Italian Seasoning
Brown/Coconut Sugar Sesame Oil (optional)
Legumes
Vegetables Condiments
Garbanzo Beans
Carrot Black Beans Dijon Mustard
Sweet Potato Red Lentils Rice Vinegar
Zucchini Soy Sauce or Tamari
Eggplant Nuts & Seeds & Hot Sauce
Spinach Nut Butters BBQ Sauce
Lemon Thai Green Curry Paste
Fresh Ginger Walnuts
Avocado Almond Butter Other
Basil Creamy Peanut Butter
Onion Tahini Spelt Flour
Garlic Ground Flax Seeds / Ramen Noodles
Cilantro Chia Seeds Almond Milk
Kale Hemp / Sesame Seeds Full Fat Coconut Milk
Red Onion (optional) Cacao Powder
Chives Vanilla Protein Powder
Broccoli (optional)
Shiitake Mushrooms Chocolate Chips
White Mushrooms
Tomatoes

   
 Thank you for your purchase! 

Thank you for trusting me with your

mealprep journey!

Don’t forget to tag your

#mealprepisyournewsuperpower

creations on social media so I can

reshare and give you credit!

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With love, Aria   

  
 
 
 
 
This book was written to help readers prepare meals suitable for mealprepping. The author
is not liable for the use or misuse of information provided. All rights reserved. No part of
this book may be reproduced or transmitted in any form or by any means without written
permission from the author.

www.theyummyplant.com