Plant-based prep hacks



Transitioning to a plant-based diet will involve many lifestyle and eating habit changes but it doesn't have to be difficult or overwhelming. Its a journey towards a healthier and happier life with so many health benefits, such as healthy weight loss, improved digestion, hormonal balance, regulated blood sugar, increased energy and vitality, glowing skin, and of course the ethical and environmental benefits too!


As a plant-based health coach I want to make this transition easier for you, so here are some simple but highly effective hacks that were listed in the book "Becoming Vegan" which I highly recommend you get a copy to learn more about plant-based nutrition.



  • For a creamier texture, add cashews to vegetable soups and blend. (Blended cashews thicken when heated.)


  • Add cubes of tofu to soups to enhance nutrition; for a creamy texture, blend the tofu into the soup.

  • MIx crumbled tofu with vegan mayonnaise and seasonings for a sandwich filling.


  • To prevent spoilage, keep bread in the freezer. Remove a slice or two at a time for a toast or a sandwich.


  • When preparing foods, make enough to provide a foundation for tasty meals for the next few days. For example, bake a variety and larger quantities of root vegetables (potatoes, carrots, beets) bake slices of tofu with barbecue sauce, peanut sauce, or another sauce at the same time; or make large batches of hearty soups or stews. Freeze in serving-sized portions.


  • Dried fresh beans are economical; soaking them for a few hours and then discarding the soaking water before cooking will reduce flatulence (double soaking will do the job even better). Cook beans in quantity and freeze in serving-sized portions. If using canned beans, buy a low-sodium variety or rinse well to remove some of the sodium.


  • Red lentils, a great source of iron, protein, and zinc, take just fifteen to twenty minutes to cook and can be added to tomato sauce, other sauces, and soups.


  • Mild curry paste adds a superb blend of flavors to cooked lentils and beans.


  • Substitute quinoa for rice or other whole grains in your dishes. It's higher in protein and minerals than other grains and cooks in only fifteen minutes; rinse the quinoa before cooking.


  • Buy ripe fruits, such as papayas, peaches, nectarines, mangoes, pears, bananas, melons, kiwifruit, and berries; for convenience, freeze in serving-sized portions.


  • Grate harder fruits (such as apples) for salads; also stew or bake such fruits.


  • Well-cooked vegetables usually are easier to eat, including soft-cooked squash, yams, sweet potatoes, zucchini, eggplant, and potatoes.


  • After removing stems, slice kale into thin strips or chop it in a food processor, then add it to salads.


  • Keep canned and frozen fruits and vegetables on hand for snacks, as side dishes, or for use in recipes. Because potential spoilage is reduced, these tend to be an economical choice.


  • When ordering Chinese food, such as vegetables, tofu, and rice, purchase enough for leftovers for another meal or two.


  • Invest in a good juicer; fresh juices provide easily absorbed nutrients.




Free 5 ingredient or less recipe book just for you!


How can a plant-based health coach help you?


There is a lot of information out there and too much information can sometimes be overwhelming especially at the start of your transition to a plant-based diet. I will analyze your current diet and suggest simple changes/swaps you can make to your food and lifestyle to ensure you achieve the health results you want.

You can also have a plant-based meal plan catered to your health and nutrition requirements delivered to your inbox every week with recipes, shopping lists, and preparation notes! Now that will help you stick to a structured, delicious, completely plant-based diet.

For a free meal plan assessment, a free 2-day demo meal plan get in touch


Please share this blog below with anyone you know who might benefit from this information.






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Suzanne Saleh

© 2019 by Suzanne Saleh

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