Table of contents
About this meal prep
I made this meal prep almost every week for about a year. It’s important to me that my food is healthy and doesn’t take much time to prepare. I love eating bowls and get bored eating the same thing, but these ingredients let me create varied, balanced, and colorful meals — which honestly makes me happiest and helps me eat healthier.
What’s in this meal prep?
1. Stuffed Dates with Puffed Quinoa & Nuts – Crunchy on the outside, creamy on the inside with a nutty core. The perfect snack any time of day — easy to make and keeps great in the fridge.
2. Creamy Cashew Cheese Sauce – Rich, savory, and completely dairy-free. It’s blender-made, versatile, and perfect as a sauce, topping, spread, or filling.
3. Savory Protein Mix with Mushrooms, Tofu & Beans – This baked protein mix is deeply savory, filling, and ideal for meal prep. It’s flexible, satisfying, and works just as well warm or cold with grains or vegetables.
4. Tahini Sauce – A sauce that pairs with any vegetable, rich in protein, calcium, iron, and more — tangy in just the right way.
5. Over night oats – The perfect breakfast — filling, tasty, comforting, and versatile.
6. Quinoa – Versatile, works with any side or salad — a complete, satisfying protein.
7. Baked Sweet Potatoes – No additives — just soft, comforting sweet potatoes.
IBS & Low-FODMAP Tips
- Portion control: Many ingredients, like beans, cashews, and almonds, are higher-FODMAP, so stick to moderate servings (e.g., 1–2 stuffed dates, 2–3 tablespoons of protein mix).
- Soak and rinse: Soaking cashews and thoroughly rinsing beans can make them easier to digest.
- Swap as needed: If certain vegetables or mushrooms trigger symptoms, swap for lower-FODMAP options (e.g., zucchini instead of mushrooms, or firm tofu for soy-sensitive).
- Meal timing: Eat high-fiber components like beans and sweet potatoes with other easily digestible foods to minimize bloating.
- Experiment gradually: Introduce one new item at a time to see what works best for your gut.
Why This Meal Prep Is Healthy
This meal prep is balanced, nutrient-dense, and designed to make healthy eating effortless.
- High protein: Tofu, red beans, almonds, and quinoa provide plant-based protein for satiety and muscle support.
- Healthy fats: Cashew cheese, tahini, and almonds supply heart-healthy fats and fat-soluble vitamins.
- Fiber-rich: Beans, sweet potatoes, quinoa, and oats keep digestion regular and promote gut health.
- Natural, whole ingredients: No processed additives; all items are made from real food for clean nutrition.
- Versatile and colorful: Multiple textures and flavors make each meal satisfying, reducing cravings for processed snacks.
1. Stuffed Dates with Puffed Quinoa & Nuts
2. Creamy Cashew Cheese Sauce
3. Savory Protein Mix with Mushrooms, Tofu & Beans
4. Tahini Sauce
Ingredients:
- 1½ cups raw tahini
- 1 tsp salt
- Pepper to taste
- 2 tbsp za’atar (optional)
- ¼ cup lemon juice
- ⅓–½ cup water (depending on desired consistency)
Instructions:
1. Mix all ingredients well and adjust seasoning if needed.
2. Transfer to a jar or airtight container, store in the fridge, and use within 5–7 days.
Great as a nutrient-dense health boost. A salad dressing, or drizzled over any savory dish.
5. Overnight Oats
Ingredients:
- 1 ripe banana
- ½ tbsp yellow maca powder (optional)
- ½ tsp cinnamon powder
- 1 tbsp almond butter (or another nut butter \ tahini)
- ½ tbsp peanut butter (or another nut butter \ tahini)
- 1½ tbsp maple syrup
- ¼ cup chia seeds
- ½ cup rolled oats (thick or thin — I prefer thick)
- ¼ cup yogurt (optional)
- 1 cup plant-based milk
Instructions:
- In a bowl, mash the banana well. Add the maca, cinnamon, nut butters, and maple syrup. Mix with a fork or spatula.
- Add the remaining ingredients and combine. Let it sit for a few minutes before refrigerating and see if more milk is needed (it thickens slightly).
- Transfer to jars or an airtight container and refrigerate overnight or for at least 5 hours. Keeps well for 4–5 days.
- Serve with toppings you love — fruits like strawberries, berries, kiwi; nuts, hemp seeds, coconut, or extra nut butter.
6. Quinoa
Ingredients:
- 2 cups quinoa
- 2 cups water
- 2 tsp salt
- Pepper to taste
Instructions:
1. Gently fluff, let cool, transfer to an airtight container, and store in the fridge. Consume within 5–6 days.
2. Optional: Rinse the quinoa and soak for about 3 hours to aid digestion.
3. Rinse well again and let it dry slightly.
4. Transfer to a rice cooker or a pot with heated oil over medium heat. Cook until the water has evaporated, then remove from heat and let rest for a few minutes.
7. Roasted Sweet Potatoes
Ingredients:
- Small or regular-sized sweet potatoes
Instructions:
- Wash and scrub the sweet potatoes well. Using a fork, gently pierce them — one below the other with even spacing. For larger sweet potatoes, make more holes.
- Place in an air fryer (roasting mode) or a preheated oven at 180°C fan / 355°F convection and bake for about 30–40 minutes, until completely soft. For a conventional oven, use 200°C / 390°F.
- Let cool slightly, then transfer to an airtight container and consume within 5–7 days.
- You can slice the sweet potato lengthwise halfway through, spread cheese sauce inside, and bake in the oven or air fryer until the cheese is lightly browned.
Savory Protein Mix
Savory Protein Mix with Mushrooms, Tofu & Beans
Equipment
- Mixing Bowl
- Baking tray
- parchment paper
Ingredients
- 200 g mushrooms (quartered, I used Portobello)
- 200 g firm tofu (smoked or plain, broken into bite-size pieces)
- 250 g cooked red beans (rinsed and drained)
- 1/3 cup almonds (roughly chopped)
- 3 tbsp low-sodium soy sauce or tamari
- 1/4 cup za’atar
- 1/2 tbsp smoked paprika
- 1 tsp baharat
- 1 tbsp maple syrup
Instructions
- Preheat oven – Heat oven to 180°C fan / 355°F convection. Line a baking tray with parchment paper.
- Build the base – Add mushrooms, tofu, and red beans to a large mixing bowl.
- Mix the sauce – Either add all sauce ingredients directly to the bowl or mix them separately, then pour over the vegetables and tofu.
- Combine – Toss everything thoroughly until evenly coated. You can add the almonds now, or later for extra crunch.
- Bake – Spread the mixture evenly on the tray. Bake for 20 minutes total, stirring once after 10 minutes.
- Optional almond timing – If adding almonds later, toss them in the remaining sauce, make space on the tray after 10 minutes, and bake them alongside for the final 10 minutes.
- Cool & store – Let cool completely before transferring to an airtight container.
Notes
- Meal prep: Keeps well in the fridge for up to 4–5 days.
- Gluten-free: Use tamari instead of soy sauce.
- Heating: Eat warm or cold; reheats well in a pan, microwave, or air fryer.
- Serving ideas: Great with quinoa, rice, roasted vegetables, or inside wraps.
- IBS note: Watch portions due to beans and nuts.
- Nut-free option: Skip almonds or replace with pumpkin seeds.
- Crunch tip: Store almonds separately if you want them extra crisp.
Pingback: Creamy Cashew Cheese Sauce
Pingback: Stuffed Dates with Puffed Quinoa & Nuts