Walmart Grocery Haul and Easiest Meal Prep Ever

Written by on in Blog, Recipes

Check out the video below to see my Walmart grocery haul and how to batch prep meal componenets to easily put together whole food plant-based meals throughout the week. Watch to see step-by-step how I meal prep, and then see sample meals using those batch prepped items. Or for written directions for each of the components, jump to the section using the links:

I love batch prepping “components” that I can combine to make easy meals. These are the instructions for each component. In the video I include sample meals made using this batch prep.

Baked Potatoes

Ingredients

  • Any variety of potatoes (in my video I used sweet potatoes and russet potatoes)

Directions

  1. Preheat oven to 400 degrees Fahrenheit.
  2. Wash potatoes well.
  3. For sweet potatoes: trim the ends, pat dry, and spread out on a parchment- or silicone lined baking sheet.
  4. For russet potatoes, Yukon gold, or red potatoes: poke a few times with a fork, pat dry, and spread out on a parchment- or silicone lined baking sheet.
  5. Bake for 40 to 60 minutes, rotating halfway through. Depending on the size and type of potato you may need to bake for a longer or shorter period of time. 40 to 60 minutes is usually good for me.
  6. Store in an uncovered container in the refrigerator for up to 7 days.

Quick Cooking Steel Cut Oats in the Instant Pot

Ingredients

  • 2 cups quick cooking steel cut oats
  • 5 cups water
  • 5 chopped medjool dates
  • 1 can pumpkin puree
  • 2 teaspoons pumpkin pie spice

Directions

  1. Add oats, water, and dates to a 6 quart Instant Pot.
  2. Close the lid and set to “sealing” then set to cook at high pressure for 1 minute.
  3. After cooking completes, let the Instant Pot do a natural release.
  4. Add remaining ingredients and stir well to combine.
  5. Serve immediately with your favorite fruit, nuts, and seeds. Or store in an airtight container in the refrigerator for up to 4 or 5 days.

Wild Rice Blend in the Instant Pot

Ingredients

  • 2 cups wild rice blend
  • 2½ cups water or vegetable broth

Directions

  1. Add everything to a 6 quart Instant Pot.
  2. Close the lid and set to “sealing” then set to cook at high pressure for 22 minutes.
  3. After cooking completes, let the Instant Pot do a natural release.
  4. Fluff with a for then serve immediately, or store in an airtight container in the refrigerator for up to 4 or 5 days.

Homemade BBQ Sauce

Ingredients

  • 15 ounce can no salt added tomato sauce (or two 8 ounce cans)
  • 1 tablespoon date syrup or sweetner of choice
  • 1½ tablespoons vegan Worcestershire sauce (or substitute low sodium tamari, soy sauce or coconut aminos)
  • 2 tablespoons apple cider vinegar or balsamic vinegar
  • 2 teaspoons granulated garlic
  • 2 teaspoons granulated onion
  • 2 teaspoons paprika
  • 1 teaspoon salt substitute (I used Local Spicery’s Selacious)
  • ½ teaspoon chili powder
  • ¼ teaspoon allspice
  • ⅛ teaspoon ground cloves
  • 1 teaspoon liquid smoke

Directions

  1. Add everything to a medium-sized mixing bowl and whisk together.
  2. Optional: For depth of flavor, simmer on the stovetop for 5 to 10 minutes.
  3. Store in a jar in the refrigerator for 1 to 2 weeks. This also freezes well: simply allow to defrost then stir to reincorporate the ingredients.

Creamy Dill Dressing (“Ranch” Style Dressing)

Ingredients

  • ½ cup hempseeds
  • ½ cup apple cider vinegar or red wine vinegar (use less for a less tangy dressing)
  • ¾ to 1 cup water
  • 3 tablespoons dijon or stone ground mustard
  • ¼ cup date sugar
  • 3 teaspoons granulated garlic
  • 3 teaspoons granulated onion
  • 3 teaspoons dried parsley
  • 3 teaspoons dried chives
  • 1½ tablespoons dried dill

Directions

  1. Add everything from the hempseeds down to the granulated onion to a high powered blender. If you don’t have a high powered blender, allow this to sit for about 15 to 30 minutes before blending to allow the hempseeds to soften.
  2. Blend until smooth.
  3. Add the remaining ingredients and either pulse once or twice, or simply stir them in.
  4. Store in a jar in the fridge for up to a week.

Cheesy Sauce

This is my basic cheesy sauce, which is a blank canvas to be used however you like. You can add it to different meals, or spice it up how you like. Or turn it into Rotel Dip by adding a can of no salt added Rotel.

Ingredients

  • 1 can no salt added great northern beans, drained and rinsed
  • 1 cup cooked sweet potato or other variety of potato (steamed or boiled)
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon smoked paprika
  • ¼ teaspoon ground turmeric
  • ⅛ teaspoon black pepper
  • ½ cup nutritional yeast
  • 1 tablespoon stone ground or dijon mustard
  • 1 tablespoon apple cider vinegar
  • Optional: small handful cashews, soaked; or 1 to 2 tablespoons of PB2 cashew powder
  • 1 cup water (more or less as needed to achieve your desired thickness)
  • 1 teaspoon salt substitute (I used Stardust by Well Your World)

Directions

  1. Add everything to your blender container or food processor. Blend until smooth. It will take about 1 minute in a high powered blender, but may take a couple minutes in a food processor.
  2. For a warm cheesy sauce, either blend a few minutes more in the Vitamix or heat in the microwave or on the stovetop.