One Week VEGAN Flat Belly Meal Prep (under 90 Minutes)

By Joanna 17/07/2015 In
Lunch / Dinner
Meal Plans

I’m so excited because this Flat Belly Meal Prep is a collaboration with Lorraine from Baking Mad Gym Addict. Loraine is such a bubbly person and I consider her as THE queen of Meal Prepping. Her YouTube channel has lots of step-by-step meal prepping videos, which you can follow and learn.

Not matter how much you dedicate your time to exercising, if you do not watch over what you eat, you will still have belly fat. Your meals are extremely important in achieving your fitness goals. To succeed in anything, we got to plan and prep ahead.

Both Lorraine & I have worked on this one-week Flat Belly Meal Prep because we want you to succeed. I’ll be sharing the meals from Monday to Wednesday, and hop onto Lorraine’s channel to get the full meals for Thursday to Saturday.

I’ve challenged myself to create this meal plan where it’s suitable for Vegans, requires minimal cooking, in fact, you’ll only be cooking one meal, time efficient, I’ve prep all of these meals in under 90 minutes, we’ll be using simple ingredients which are widely available and of course we’ll only be using Real Food with high nutritional values.

So let’s get started, for breakfast, it has to be the Hearty Overnight Oatmeal. You can’t have an easier and healthier breakfast than this. It is SO simple. All you’ll need to do is combine all your selected ingredients, place it in a jar, seal and refrigerate overnight. This will last for up to 3 days in the fridge.

So I’ve made 3 different varieties for each day.

BREAKFAST – Overnight Oats

Monday – Chocolate Banana Overnight Oatmeal
Ingredients (1 Jar)
1) ½ cup (50g) Oats – 202Cals, 4.95g fiber
2) ½ cup (125ml) unsweetened Soy Milk – 42Cals
3) 1 medium ripe Banana, mashed – 105Cals
4) 1 tbsp pure Cocoa Powder – 12Cals
5) 1 tsp Chia Seeds – 22Cals

Total Cals – 375.5Cals

Tuesday – Sweet Fruity Overnight Oatmeal

Ingredients (1 Jar)
1) ½ cup (45g) Oats – 194.5Cals, 4.95g fiber
2) ½ cup (125ml) unsweetened Soy Milk – 42Cals
3) ½ cup Pineapple, diced – 41.5Cals
4) 2 tbsp pure Fruit Jam of your choice – 56Cals
*I used Peach Jam. Option: Applesauce, Strawberry / Blueberry etc

Total Cals – 334Cals

Wednesday – Granola Overnight Oats

Ingredients (1 Jar)
1) ½ cup (45g) Oats – 194.5Cals, 4.95g fiber
2) ½ cup (125ml) unsweetened Soy Milk – 42Cals
3) 1 tbsp Goji Berries – 18Cals
4) 2 tbsp Cranberries – 48Cals
*Option: any other dried fruits of your choice
5) 1 tbsp. Sunflower Seeds – 46Cals
*Option: any other nuts / seeds of your choice

Total Cals – 348.5Cals


1) Combine all the ingredients into a jar.
2) Seal and refrigerate overnight.

Breakfasts is ready in less than 10 minutes! Now let’s move on to lunch.

Lunch – Vegan Mashed Chickpeas Sandwich

Assuming that most of us will not be home for lunch, I’ve opted for Vegan Mashed Chickpeas Sandwich. So pack this to work or school. Ahhh… So yummy!

Ingredients (3 Servings)
1) 1 can (240g) Chickpeas, rinsed & drained – 247Cals
2) ¾ cup (105g) Carrots, chopped into cubes – 40Cals
3) ¼ cup (40g) Onions, finely diced – 16Cals
4) 2 tbsp Sunflower Seeds – 92Cals
5) 1 tbsp Fresh Parsley, roughly chopped – 1Cal
6) Juice from ½ Lemon – 6Cals
7) 1 tsp Smoked Paprika / Paprika – 6Cals
8) 1 tsp Olive Oil – 40Cals
9) Salt & Pepper to Taste
10) Lettuce Leaves, as much as you like – 10Cals
*Option: Any other green leafy vegetables, spinach, kale etc.
11) 6 medium Bread Slices – 85Cals each

Total Calories – 458 Cals / 3 = 152.67Cals

Per Serving with 2 bread slices – 323Cals

No cooking is required for this recipe.

1) In a large bowl, roughly mash chickpeas with a fork or potato masher.
2) Add the remaining ingredients; carrots, onions, sunflower seeds, parsley, lemon juice, olive oil, smoked paprika and season with salt and pepper. Combine well.

Time to pack my lunch. I like to pack the sandwich filling separate from the bread slices and lettuce leaves to protect my sandwich from going soggy and keep it fresh. Each serving with 2 medium bread slices contain about 323 calories.

What I’ll do is assemble the sandwich in the morning and bring it out or you can assemble your sandwich either at work or school.

Breakfast, checked! Lunch, checked! Now let’s prep and cook dinner.

Dinner – Scrambled Tofu Pineapple Fried Rice

I do enjoy my Asian cuisines. So for dinner, I’m going to introduce you to the yummy Scrambled Tofu Pineapple Fried Rice. Fried rice is probably THE easiest meal you can put together, because you just can’t go wrong with it.

You can throw and mix in pretty much any ingredients and it’ll still taste yummy! So the ingredients you’ll need are:

Ingredients (3 Servings)
1) 1 block (300g) Firm Tofu, mashed – 186Cals
2) 1 ½ cups Wild or Brown Rice, cooked and cooled – 368.5Cals
I measured 105g uncooked, and 210g cooked.
**Leftover rice is perfect.
3) ½ cup (70g) Carrots, finely sliced – 40Cals
4) 150g Broccoli, chopped – 51Cals
5) 1 cup Pineapples Chunks – 83Cals
6) 1 large (120g) Red Bell Pepper, diced into cubes – 43Cals
7) 3 Garlic Cloves, minced – 12Cals
8) 1 medium stalk Spring Onion, sliced – 5Cals
9) 1 tbsp Red Chilli, finely sliced
*Optional. More if you like a spicier taste
10) ¼ cup (35g) Cashew Nuts – 201Cals
11) 1 tbsp. Sesame Oil – 120Cals
12) 1 tbsp Soy Sauce, reduce salt – 9Cals
13) Juice from 1 Lime – 11Cals

Total Cals – 1129.5 / 3 = 376.5Cals

1) In a pan, heat ½ tbsp. of sesame oil over medium-high heat.
2) Stir in the tofu and cook for 4 – 5 minutes until tofu is slightly brown. Remove from heat and set aside.
3) Add the remaining ½ tbsp. of sesame oil. Add garlic and lightly stir-fry for about one minute until golden brown and fragrant.
4) Stir in the carrot and broccoli. Cook for 3 – 4 minutes until vegetables are slightly tender. If too dry, add a dash of water.
5) Then mix in bell pepper, pineapple chunks and cashew nuts. Continue cooking for another 3 – 4 minutes until pineapples are slightly caramelized on the edges and cashew nuts are lightly brown.
6) Stir in the rice, soy sauce and lime juice. Cook for about 5 minutes until rice is heated through and all ingredients are well combined.
7) Finally add the scrambled tofu, spring onion and red chilli. Cook very quickly for another 1 – 2 minutes.
8) Remove from heat and allow the rice to cool down.

Once the rice has cooled down, I’ll pack them evenly into 3 containers for my 3 days dinner. DONE!

Tofu is a perfect egg substitute for Vegans. You’re getting lots of colourful vegetables in the dish balanced with sweet pineapple and subtle heat from the red chillie. So yummy and healthy! Each serving has about 376.5Cals

So all my main meals are done in less than an hour. I’ll store them in the fridge for up to 3 days. As for snacks, again think simple. I like to have one liquid snack and another snack-on-the-go when I’m out. My mid morning snack has to be Mango Green Smoothie.


1) Mango Green Smoothie

So I’ll start by measuring all my smoothie ingredients:

1 cup (40g) Baby Spinach – 11.5Cals
1 cup (150g) diced Mango – 90cals
1 cup sliced Banana, frozen (1 medium size) – 105Cals
1 tbsp of Goji Berries – 22.5Cals

1 cup (250ml) Water

Total Calories – 229Cals

Once I’ve measure the ingredients, pack all the ingredients into 3 zipper bags and seal.

Place the bags into the freeze. And when I want to have my morning smoothie, I’ll just add 1 cup of water and blend away. You can mix and match the fruits and vegetables according to your liking. Do Watch my “How to Make the Perfect Green Smoothie” video for step-by-step guidance.

2) Trail Mix (140 – 170Cals ¼ Cup / 30g)
Cranberries, Cashew Nuts, Sunflower Seeds, Goji Berries

As for snack on the go, it’s just a simple trail mix. Measure it to a quarter cup and the calorie will ranges from 140 – 170Cals. My trail mix combinations are dried cranberries, cashew nuts, goji berries and sunflower seeds. Pack in 3 small snack containers and I’ll bring this out with me.

It’s important to bring a small healthy snack with you whether it’s a piece of fruit, trail mix or energy bar, so if ever you’re feeling peckish, you’ll have a healthy snack to turn.

Breakfast – 360Cals
Lunch – 323Cals (more depending on the breads used)
Dinner – 376.5Cals
Snacks (Green Smoothie) – 229Cals
Snack (Trail Mix) – 150 – 170Cals (mine – 161Cals)

Average Calories in a day – 1500Cals
Additional calorie allowance – 150Cals

This Vegan Flat Belly Meal Prep averages at about 1500Cals and I’ll also give myself about 150 extra calorie allowance especially on my workout days.

Depending on your activity level and body measurements, you will need to adjust the calories accordingly. Remember to not be too obsessed with calorie counting. These values are meant to act as a guideline for you to be more aware of portion sizes and avoid overeating. In the end, the goal is to eat ‘real’ food, food closest to its naturally state and minimally processed.

Use this flat belly meal prep as a guideline for your meals on Monday – Wednesday and hop on to Lozza’s channel to get the Thurs – Sat Meal Plan. And on Sunday, you can choose and make your favourite healthy meals and also give yourself a treat by having one reward meal.

These are my favourite simple dishes, which I don’t mind repeating on a regularly basis to help me maintain a healthy weight. So mix and match your favourite ingredients, plan and prep ahead and I trust you will succeed in your fitness goal. All the best!


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