How to Ingredient Prep a Week of Healthy Recipes| Salads, Sushi Bowls, Granola Parfait (plant based)


Thanks for joining me for another meal prep video! Today I’m washing my produce and prepping some simple things that can be used in lots of different easy recipes during the week. I make some granola for breakfast, wash and prep my lettuce for salads, make some baked teriyaki tempeh for sushi bowls, make some baked mushrooms to add in salads, prep some quinoa, make some cashew sauces and dressing, and some instant pot veggie broth.

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Granola Recipe:
– 1 1/2 cups organic rolled oats
– 1 applesauce container
– 3 tbsp date syrup
– 2 heaping tbsp cashew or almond butter
– 1 tsp vanilla powder
– 1 tsp cinnamon
– 1/4 cup pumpkin or sunflower seeds- raw
– 1/2 cup walnuts
Bake at 325 for 15 minutes, flip over and bake another 11 minutes. Take out of oven and let cool for another 30 mins- do not disturb it and it will harden up. You can also shut off the oven and leave it inside the oven to cool for another hour and it will get crunchier.

For the parfaits:
Yogurt- I did 1 cup yogurt plus 1 scoop protein powder- makes 2 servings
Then layer yogurt, granola and frozen mixed berries

(I usually use shiitakes- those are my fave in this recipe but TJ didnt have any when I went)
8 oz mushrooms washed and sliced
Mrs Dash seasoning
Chili powder
Spike seasoning
Bake at 375 for 15 mins, flip and do another 10
I usually leave them in the oven to cool down for an extra like 30 mins and they get really chewy and dehydrated!
*when I do shiitakes I do less time cause they dont have so much moisture

Baked tempeh- (per 2 packages)
2 tbsp Liquid aminos
4 cloves minced garlic
2 tbsp Date syrup
1/2 cup veggie broth
Black pepper
Whisk all ingredients together in baking dish then add chopped tempeh
Bake @ 375 for 25 mins, stir halfway throug

Sriracha cashew mayo
– 1/4 hemp seeds
– 1/2 cashew (or do all cashews)
– Soaked in boiling water for ~20-30 minutes
– 1/2 lemon juiced
– 1 garlic clove
– 2 tbsp sriracha
– 3/4 cup plain soy milk

Plain cashew cream sauce (for mayo, salad dressing or used in pasta cream sauce)
– 1/2 cup cashews (soaked)
– 1/4 cup hemp (soaked)
– 1/2 lemon
– 1 garlic
– 3/4 cup water
(I always soak my nuts and seeds in boiling water for 20-30 mins before blending)

Shopping list of everything used in this video-
2 bag frozen mixed berries
Protein powder
Rolled oats
Date syrup
Cashew butter
Pumpkin seeds
3 packages Tempeh
Liquid aminos
Veggie broth
2 packages mushrooms
Olive oil
Salt free seasoning blend
Spike seasoning
Chili powder
2 lbs carrots
1 cabbage
2 heads lettuce
1 kale
4 bok choy
2 cucumber
4 avocados
Raw cashews
Hemp seeds
1 lemon
Other stuff not mentioned but I used with these recipes
Ezekiel tortillas for wraps
Kidney beans
Frozen mango for smoothies
Ground flax seeds





  1. Again, love your videos and prep just like you, maybe some more mains like stews, soups tofu scrambles, etc. Your prep template is PERFECTION:). Still wondering why you incorporate some animal products in your diet. I'm not judging, just trying to understand, be compassionate and learn. You do more for veganism (and inspire vegans)more than 80% vegans out there w/ an agenda. Maybe if you made a video about why you consume some, very little I suppose, non-vegan foods you'd do a lot for people that think it's ALL or NOTHING. You are knowledgeable about nutrition and I wish more people, VEGANS or NOT, would subscribe to your channel. Much Love and Peace from Upstate NY

  2. Chanty, thank you so much for putting all your recipes and links in the drop down! I appreciate that so much. I have been watching your videos a lot lately. So inspiring and motivating. My fridge looks like yours now, and my tummy is sooo happy. Lol

  3. Thanks for showing us how you used the ingredients, I'm always looking for new ideas, it looks delicious. I'd love to see more what I eat in a day/week vids, and a tour of what you are growing in your garden, vlogs, and more of the vids you already make, I really enjoy them. x

  4. I cannot thank you enough for all your content! It truly inspires me to eat healthier and meal prep more. Btw, where do you get your jars and plastic containers (that you put all your veggies and mushrooms/parfaits?) they are so cool and cute! Thanks again, you’re awesome!!! ❤🎉

  5. 👋 Chanty, How are you? Please let your mom know I want to wished her a Happy Mother’s Day (👩 🌹 💐 🌺 🌸👯‍♀️👫🐕) Also speaking of when you were prepping the Tempeh for 🍣 bowl. You should try your 🖐 on the viral Tiktok 🍣 bake.