Are you looking for an easy, cost-effective way to lose weight while eating delicious and nutritious meals? You don’t have to rely on expensive frozen meals delivered to your door! In fact, you can prepare your own healthy vegan frozen meals at home—using whole food, plant-based ingredients—perfect for weight loss.
In this blog post, I’ll walk you through the process of creating freezer-friendly meals that follow the Daily Dozen guidelines for optimal health and weight loss. These meals are packed with nutrient-dense foods like beans, whole grains, leafy greens, and berries, ensuring that you stay on track with your plant-based lifestyle while working toward your weight loss goals.
Freezer Meal Prep YouTube videos
In this video, I’ll show you how to easily prepare 3 healthy vegan frozen meals at home for weight loss, using whole food plant-based ingredients. No need to order expensive frozen meals when you can meal prep your own nutritious, weight-loss-friendly meals right in your kitchen! These simple, plant-powered recipes follow the principles of the Daily Dozen for a balanced and sustainable approach to weight loss and overall health. Save time and eat healthier with easy-to-make, freezer-friendly meals that support your goals.
Learn how to include essential Daily Dozen foods like beans, whole grains, leafy greens, and berries into your meals, while keeping them tasty and satisfying. Perfect for busy people looking for an affordable and effective way to stay on track with their plant-based lifestyle and weight loss goals.
Timestamps:
- 0:16 Intro
- 0:30 4 Simple Steps
- 0:53 Why I Make Vegan Frozen Meals
- 1:17 Daily Dozen Meal Prep
- 2:00 Ingredients
- 4:35 Ingredients We Cannot Freeze
- 5:00 The 3 Soups We Are Meal Prepping
- 5:55 Freezer Meal Prep Containers
- 6:25 How to Cook the Frozen Soups in Instant Pot Pro
- 7:10 How to Cook Them on Stovetop
- 8:00 Basic Recipe & Packing
- 8:45 Vegan Corn Chowder Soup
- 9:00 Vegan Broccoli Cheddar Soup
- 9:15 Vegan Cauliflower Soup
- 10:00 No-Chop Meal Prep Tips
Here’s even more vegan freezer meal prep tutorials from my YouTube channel:
Freezer Smoothie Meal Prep
Here’s a quick video for how I prep smoothies for the freezer:
Vegan Freezer One Skillet Meals with Rice
Here’s how to make three cheap vegan freezer meals with rice perfect for freezer meal prep:
No-Chop Vegan Freezer Soups
Here’s how to make the easiest freezer meals using already chopped ingredients:
And here’s another video showing how to make more no-chop soups:
Why Make Your Own Vegan Frozen Meals?
Buying frozen meals can be convenient, but they often come with added sugars, unhealthy fats, and artificial ingredients that can undermine your health and weight loss efforts. On the other hand, homemade frozen meals made with whole food plant-based ingredients offer several benefits:
- Cost-effective: Cooking in bulk at home is far cheaper than buying pre-packaged meals.
- Customizable: You control the ingredients and can make meals according to your preferences.
- Nutrient-dense: Whole plant foods are full of fiber, vitamins, and minerals that support weight loss and overall well-being.
- Weight loss-friendly: By focusing on whole foods and following the principles of the Daily Dozen, you’re setting yourself up for success.
What is the Daily Dozen?
The Daily Dozen is a list of foods recommended by Dr. Michael Greger, author of How Not to Die. These foods have been shown to support health and prevent chronic disease. When making frozen meals, try to include the following:
- Beans: A great source of plant-based protein and fiber.
- Berries: Rich in antioxidants and vitamins.
- Cruciferous vegetables: Like broccoli, kale, and Brussels sprouts, which have cancer-fighting properties.
- Leafy greens: Spinach, kale, and arugula for vitamins and minerals.
- Whole grains: Brown rice, quinoa, oats, and farro for complex carbs and fiber.
- Flaxseeds: High in omega-3 fatty acids.
- Nuts & seeds: For healthy fats and protein.
- Other fruits: Apples, bananas, and citrus for vitamins and antioxidants.
- Vegetables: Carrots, cucumbers, and peppers for hydration and nutrients.
- Herbs & spices: Garlic, turmeric, and ginger for flavor and health benefits.
- Drinks: Water or unsweetened plant-based milk.
- Exercise: Yes, physical activity is part of the Daily Dozen, but it’s something to keep in mind while following this lifestyle!
How to Make Healthy Vegan Frozen Meals for Weight Loss
Meal prepping doesn’t have to be complicated. Below, I’ve outlined a simple step-by-step guide to creating healthy vegan frozen meals that align with the Daily Dozen and are great for weight loss.
1. Plan Your Meals
Choose 3-5 recipes that you can easily batch cook. These should include a mix of the Daily Dozen foods—such as a bean-based chili, a whole grain stir-fry, or a veggie-packed curry. Look for recipes that freeze well, so you can store them for several weeks.
2. Pack Your Ingredients
Wash, chop, and prepare all your ingredients before cooking. To save time, consider using frozen vegetables or pre-chopped produce if you’re in a rush. Be sure to incorporate a variety of colors and textures, as this not only makes your meals more visually appealing but also ensures you’re getting a wide range of nutrients.
Here’s the exact freezer meal prep containers I used:
3. Freeze and Label
Once your meals are portioned out, label them with the date and the meal name. This will help you keep track of how long the meals have been in the freezer. Most plant-based meals freeze well for up to 3 months, but after that, their flavor and texture may begin to degrade.
4. Cook and Enjoy
When you're ready to eat, simply dump your frozen meals into an Instant Pot on High Pressure for 7 minutes, or cook on the stovetop for 30 minutes. Having a variety of healthy meals ready to go will save you time and ensure you always have a nutritious, weight-loss-friendly option on hand.
Healthy Vegan Meal Prep Ideas for Weight Loss
Here are the 3 meals I share that follow the Daily Dozen guidelines and are perfect for freezing:
- Broccoli Cheddar Soup
- Corn Chowder
- Cauliflower Soup
Final Thoughts: Save Time and Stay Healthy
Making healthy vegan frozen meals at home is a great way to stay on track with your weight loss goals and make sure you’re getting all the essential nutrients your body needs. By incorporating the Daily Dozen foods into your meal prep, you'll ensure your meals are nutrient-dense and help support long-term health. Plus, having pre-made meals in your freezer saves time during the week, making it easier to stick to your plant-based lifestyle without the stress of last-minute cooking.
Meal prepping at home not only saves you money but also empowers you to take control of what you’re eating. Whether you're new to the vegan lifestyle or a seasoned plant-based eater, these frozen meals will help you feel great while supporting your weight loss goals.
Start meal prepping today, and enjoy healthy, delicious, and weight-loss-friendly meals all week long!
Further reading:
- How to Meal Prep Smoothies for the Freezer
- 3 healthy vegan soups for weight loss using Trader Joes mirepoix
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