A Week of Meal Prep With Garden To Freezer Meals

 One Week of Plant-Based Meal Prep with Garden-to-Freezer Ease

Meal prep doesn’t have to feel overwhelming. It can be joyful, colorful, and deeply nourishing when it flows with the seasons and starts from your garden—or your local farmers’ market.

With just three freezer-friendly recipes, a few fresh staples, 4 servings of salad, 3 protein shakes or yogurt bowls, and 1–2 easy snacks, I’ve mapped out a full week of vibrant meals that carry you from morning to night without sacrificing flavor or intention.

✨ The Recipes:

• Garden Quiche – Herby, satisfying, and loaded with greens. Perfect for breakfast or brunch.

• Smokey Black Bean Rancheros – A bold, fiber-rich base for tacos, bowls, or wraps.

• Nawlins Ratatouille – Soulful veggie stew with French-Creole flair. Warming and filling for dinner.

Add to that:

• 4 servings of salad (think kale, cucumbers, cherry tomatoes, chickpeas, crispy tofu or mushrooms, and herbs with a simple vinaigrette)

• 2–3 servings of yogurt bowls or protein shakes for quick breakfasts or post-workout nourishment

🗓️ Sample Weekly Meal Plan

Monday

• Breakfast: Garden Quiche and Vegan Sausage

• Lunch: Rancheros soft tacos 

• Dinner: Fried tofu salad with tahini lemon-herb dressing

• Snack: Diced Fruit and nut butter

Tuesday

• Breakfast: Yogurt bowl with berries, chia seeds, and granola 

• Lunch: Chop Salad with Chickpeas

• Dinner: Nawlins Ratatouille over brown rice

• Snack: Popcorn (add a flavor like ranch herbs or jalapeno)

Wednesday

• Breakfast: Garden Quiche with avocado

• Lunch: Rancheros Toastadas

• Dinner: Fried tofu salad with tahini lemon-herb dressing

• Snack: A Piece of dark chocolate and some berries

Thursday

• Breakfast: Protein shake with spinach, banana, chocolate, and nut butter

• Lunch: Nawlins Ratatouille and Whole Wheat Crackers

• Dinner: Rancheros Enchiladas & Rice

• Snack: Popcorn (add a flavor like ranch herbs or jalapeno)

Friday

• Breakfast: Garden Quiche + vegan sausage

• Lunch: Chop Salad and Chickpeas

• Dinner: Nawlins Ratatouille over whole wheat pasta

• Snack: A Piece of dark chocolate and some berries

🌿 Why This Meal Plan Works

• Minimal Prep, Max Flavor: You only batch-cook three core recipes, then rotate and remix them.

• Freezer Friendly: Each dish thaws, cooks, and reheats beautifully—no loss of flavor or texture.

• Nutrient Dense: Balanced with protein, fiber, healthy fats, and garden-fresh produce.

• Flexible: Add snacks, smoothies, or weekend extras based on your needs and flow.

Want to give it a try? Start by choosing a day to prep your three dishes, then build your week from there. Trust me—this rhythm makes all the difference.

Download This Meal Plan

Live Well Daily,
Dr. Omilade 💛
Ayurban Wellness