Meal Prep Vegan Nourish Bowl

Meal Prep Vegan Nourish Bowl

I was in a rush the other day so I rustled up everything I had in my fridge in need for a quick lunch before heading to an acne scar reducing face treatment (a long story - which you can read here). When I finally looked at my plate, I realised I had created a super nourishing plant-based meal within minutes! 

Baked sweet potatoes. Roasted carrots. Za'atar-spiced cauliflower. Sauerkraut. Herby lemon and garlic tofu. Avoado. I meeeeeaaaan....! YUM! 

Nothing was blended, crushed or fried up. It was just a collection of some of my favourite ingredients all together in one place. Slap. Boom. Bang. 

Vegan. Wholefoods. Plant-based. Yes. Please.

Vegan. Wholefoods. Plant-based. Yes. Please.

I was able to get this meal together quickly because I had meal prepped a couple of ingredients a few days earlier.  In fact, I've been meal prepping most of my food for these last few weeks because I have been getting home really late and busy studying an online course part-time in the evenings and quite frankly, I'm pretty over cooking my meals from scratch everyday. I now spend less time in the kitchen each night and I don't end up eating so late. There are also less dishes to wash. Winning. 

Sometimes we just need that extra bit preparing ahead of time so that we continue eating healthy meals that are balanced and satisfying throughout the week. Avo on toast is fine - just not everyday.

I mean, I love avo toast. But this... I can't resist.

I mean, I love avo toast. But this... I can't resist.

You can prep most of these food items from this recipe ahead of time which is great for weekday work lunches, quick weekend lunches or dinners. Be prepared or be prepared to fail as they say. 

Meal Prep Vegan Nourish Bowl

Serves: 1-2 (I can eat as much as 2 people so this was good for me)

Prep time: 60 mins (for roasting the veg) 

Prep time: 5 mins 

meal prepped like a bawzz.

meal prepped like a bawzz.


  • 1 yellow sweet potato

  • 2 carrots

  • 1 cauliflower

  • 1-2 cups Happy Earth People chickpea pasta

  • 1 block of lemon and garlic marinated tofu (I bought my already marinated from the store, but if you want to make yours from scratch, here's a simple recipe)

  • Rocket

  • 1 avocado (feel free to make a guacamole out of this if you wish!)

  • Sauerkraut

  • Za'atar spice

  • Salt and pepper, to taste

  • Lemon juice


  1. Marinate the tofu overnight (or buy some store-bought tofu like I did).

  2. Rub some za'atar spice over the whole cauliflower with some salt and pepper. Roast the sweet potato, carrots and cauliflower in the oven at 200 degrees celcius for about 45-60 minutes. While you're at it, throw in as many sweet potatoes and carrots that you can so that you have a few for the week ahead!*

  3. Boil a pot of water. Add the pasta and boil for about 8 minutes. If you want to meal prep this too, add more than 1-2 cups of pasta. This allows for cold pasta salads or simply reheat with a tomato-based sauce and veggies for a meal later in the week.

  4. When the veggies are soft and cooked all the way through, place on a plate. Add slices of tofu, some pasta, fresh rocket, a ripe avocado, sauerkraut, salt and pepper and a drizzle of lemon juice!

* I don't add any salt or pepper to my sweet potatoes when I meal prep because I like to have the option of adding it to sweet smoothies or oatmeal dishes. Check out my sweet potato chocolate smoothie bowl recipe here and my sweet potato tahini turmeric oatmeal here