$37 Trader Joes Budget Meal Prep | 1 Hour Vegetarian Meal Prep
For a cheap budget meal prep that won’t break the bank, check out this Trader Joes meal prep for the week! An easy meal prep that cost me LESS THAN $40 and can be prepped in just 1 HOUR.
Healthy meal prep does NOT have to be hard or expensive! In this vegetarian meal prep I’ll show you how to meal prep on a budget, while also keeping meal prep EASY and sustainable for your lifestyle.
For breakfast, I’ve got make ahead smoothies that you can store for the week. For lunch, a simple homemade salad & premade soup combo. And I’ve got two vegetarian meal prep dinner ideas to share, using my new 3-2-1 meal prep system: a fajita tofu pita and an Asian-inspired tofu bowl!
This Trader Joes meal prep was NOT sponsored. Comment below and let me know: which of these budget meal prep recipes is your fave??
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RECIPES from this video:
► SMOOTHIES:
► KALE SALAD:
► FRUIT SALAD:
► FAJITA PITA & TOFU BOWL: Full recipes in 3-2-1 eBook!
#1 FAJITA PITA:
TOFU:
1 block (14 oz) firm tofu, pressed & cut into strips
drizzle of oil
1½ Tbsp fajita seasoning
2 Tbsp cornstarch
BELL PEPPERS:
1 red bell pepper
1 green bell pepper
drizzle of oil
1-2 tsp hot sauce
½ lime, juiced
1 tsp Trader Joe’s Chili Lime Seasoning
PITA ASSEMBLY:
4 whole wheat pitas
½ cup sour cream
4 cups greens1 cup shredded cheddar cheese
Per serving, yields 4:
585 calories | 28g fat | 62g carbs | 12g fiber | 6g sugars | 29g protein
#2 TOFU BOWL:
TOFU:
1 block (14 oz) firm tofu, pressed & cut into cubes
drizzle of oil
1-2 Tbsp Gyoza sauce
2 Tbsp arrowroot or cornstarch
1 tsp garlic powder
1 tsp onion powder
BELL PEPPERS:
1 red bell pepper
1 green bell pepper
drizzle of sesame oil
1 tsp Trader Joe’s Umami Seasoning
½ tsp salt
BOWL ASSEMBLY:
4 cups cooked brown rice
option: 4 tortillas
Per serving (with rice), yields 4:
386 calories | 14g fat | 54g carbs | 5g fiber | 3g sugars | 16g protein
TOFU PREP:
Place tofu blocks on paper towels and press between cutting boards for 1-2 hours. Slice one block into strips and the other block into cubes. (Thinner strips/smaller pieces will be crispier!)
Once chopped, press tofu pieces again for 30 mins.
For fajita tofu, combine cornstarch and fajita seasoning in a bowl. In a separate bowl, toss tofu strips with oil and coat with cornstarch mixture.
For Asian tofu, combine cornstarch with garlic and onion powder. In a separate bowl, toss tofu cubes with oil and gyoza sauce, then coat with cornstarch mixture.
BELL PEPPERS PREP:
Preheat oven to 400°F (200°C).
Line two large baking sheets with foil, creating a divider in the middle so each pan has 2 sections. (Or, line four smaller pans with parchment/foil.)
Transfer seasoned tofu to prepared baking sheet(s).
To your other baking sheet(s), add sliced bell peppers.
Toss half of peppers with oil, hot sauce, lime juice, and Chili Lime seasoning. Toss the other half of peppers with sesame oil, Umami Seasoning, and salt.
Bake both trays 25-30 minutes, tossing halfway.
STUFF from this video:
► NUTRIBULLET BLENDER COMBO
► GLASS MEAL PREP CONTAINERS, W/ VENT IN LID:
► RECTANGULAR GLASS STORAGE CONTAINERS:
► 3-COMPARTMENT PLASTIC MEAL PREP CONTAINERS:
► 1 OZ DRESSING/DIP PLASTIC CONTAINERS:
► 8OZ MASON JARS:
► SMALL PRODUCE SAVER:
► SALAD BOWL w/ LID:
► 12×17” RIMMED BAKING SHEETS:
► STAINLESS STEEL STRAWS:
► WOODEN SPOONS:
► RACHAEL RAY OIL POURER:
► RACHAEL RAY BLUE COOKWARE:
► CUISINART CAST IRON HOT PLATE:
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DISCLAIMER
The information provided on this channel is for informational and educational purposes only and is not intended as a substitute for advice from your physician or other health care professional. You should not use the information on this channel for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you suspect you might have a health problem.
Vegetarian Recipes
#MindOverMunch
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44 Comments
Are you working on any resolutions this year, or this month!? What are your goals for 2020?
We love Trader Joe’s 😊
This is such a helpful video!! Thanks SO much! I’m now subscribed to hear more ideas👍
My only complaint is that it would be helpful if you could list out your grocery list because with all of the added items that you used in the recipes such as seasonings and oils, it isn't exactly clear on what you spent the $37 on, and what you already had on hand.
OH MY GOD! You are amazing! It sucks when so many meal prep/ budget meal planning videos use crappy food or involve a crap ton of hours of prep! You've done an amazing job of making meal prep with HEALTHY food, and from Trader Joes too! Great job!
New fan here
Mind Over Munch 🥘 THERE IS NO WAY YOU SPENT $37.00 @ Trader Joe’s
NO WAY!!!!! I gotta try this. Even if I could just spend $60./week for 2 people that would be a miracle.
Good video
I am just still baffled that you are not vegan…
You are one of the few youtubers who I can see the work you put into the videos. You are so creative and thank you for trying to connect middle class people. ❤❤
This looks so tasty and simple, on my way to TJ’s now! What are the measurements of the ingredients for each recipe? For example, how many tablespoons of cornstarch, onion powder etc for the dinner?
Haha, happy new year, yeah
PaFitas!😆
I love her videos but OMG she's talking 2much and 2quick 😱🙄🙈 annoying 😏
I tried downloading ur best and worst pdf but it's not accepting my email address even though i typed correctly. Can u please tell me what's wrong?
Omg this all looks SO good. And you can go wrong with under $40.
This video can be considered to be a must watch for meal prep. Can you share with the us the books that you read to learn 'how to sell' because you do that so well! 🙂
Question: I'm highly allergic against Tofu. Any ideas for an alternative ?
Thank you for being transparent about using a little bit of sugar in this meal prep with us. I appreciate it! 😊
How do get pitas that don't break? I get them from Trader Joe's, and they break. Love your video and suggestions.
will the tofu stay crunchy?
How can i make the rice taste good? Because I dont like it plain
Wow this video was great and ur great you have a new fan in me thanks alot
You're awesome!
That looks ahhmaaziiinggg!!!
loved the video. thank you again Alyssa. shared on facebook and to friends feeds. still looking for that soups and stews. any chance of making 3 categories of soups and stews? regular, vegetarian, and vegan? thanks again for all your hard work. i am trying that peanut butter banana smoothie tomorrow. looks REALLY REALLY good.
I'm looking into being a vegetarian in the future and for now I'm cutting down on animal protein and eating healthier. This is super helpful!
Great hair omg😍 Happy New year!
Can’t believe I never thought of using the same ingredients in two different tasting meals??? I feel dumb now
Pros: high energy and good pace. Downside: I feel like I'm being talked at, instead of to. But overall I like the meal ideas.
Needed this video… I will be taking notes
Not only you deliver as always, your hair is dang good! And I so agree with the points you made in this video.
I toss my pressed tofu cubes with garlic salt, pepper and a tin spray of olive oil and place in the air fryer. Then I can toss the crispy cubes with any sauce I like. This has been life changing for me. Budget, vegetarian and user friendly.
Nice 👍
Lemon makes the nutrients in kahler more bioavailable
Wow. I really should find a trader joes then thats cheap.
i need to get a min fridge for my room so I can prep my food for the week and don't have to fight for the communal kitchen or end up eating badly what they eat.
Parmesan is not vegetarian
Literally love this
I made this menu today and it is good! I did add eggplant and 1/2c of rice to dinner with the Asian style tofu. I will absolutely be making these meals again.
This is great! Does your tofu come out mushy if you microwave it to heat it up, or do you use a different reheating method?
#EatThePizza
Making the PB banana smoothies for my teenage boys. Who tend to always eat on the run!! I think they’ll be a hit
Just made that fruit salad. Can’t wait to see if it lasts
I ❤️ your channel. I’ve learned so much and have used this to prep for the week! I tweaked the smoothie – instead of peanut butter, I used Nutzo butter and also used Trader Joe’s Pumpkin Spice Almond Milk. Lastly, I air fried my tofu. Super delish! Can’t wait to enroll in your course when it opens up again!
I love the already premade smoothies! Like I e tried freezer bags but for me it take so much time to set up, blend and stuff! But I love this idea. Why hadn’t I thought of it before!! Plus I get up so early in the morning I didn’t want to be running the blender and disturb my roommates!!