How is it that when we have more time on our hands, we tend to get less done? Is this true for you? Well, it certainly is for me! I am most efficient when I’m in a time crunch.

At the end of the holiday long weekend, I found myself scrambling to get my meal prep for this week done. That is when I thought – this weekend was the perfect time to do a meal prep focused on when you’re in a time crunch! This full meal prep shouldn’t take you more than one hour or so. Β As always, you can see the meals made in action below! I hope you enjoy it πŸ™‚

TLT Sammies

  • Servings: 4
  • Difficulty: easy
  • Rating: β˜…β˜…β˜…β˜…β˜…
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– 2 tbsp dijon mustard
– 1 Tbsp low-sodium soy sauce
– 1 tsp chipotle
– 14 oz firm tofu
– 4 Tbsp veganaise
– Green leaf lettuce
– 2 medium tomatoes, sliced
– 8 slices of bread (thinly sliced)

1. Preheat oven to 475 degrees F. Coat a baking sheet with parchment paper.
2. Combine mustard, soy sauce and 1 teaspoon chipotle in a small bowl. Slice tofu crosswise into eight 1/2-inch-thick pieces. Pat dry with a paper towel and place on the prepared baking sheet. Using a spoon, spread half the mustard mixture on one side of the tofu. Turn the slices over and spread the remaining mixture on the other side.
3. Bake for 20 minutes, flipping half way.
4. Arrange tofu, lettuce, tomatoes and mayonnaise on bread before consuming.

Gnocchi with White Beans

  • Servings: 4
  • Difficulty: easy
  • Rating: β˜…β˜…β˜…β˜…β˜…
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– 1 tbsp avocado oil
– 1 medium onion, chopped
– 2 garlic cloves, minced
– 2 cups of potato gnocchi
– 3 cups of white beans
– 2 cups of Italian diced tomatoes
– 1 cup of baby spinach
– 1/2 cup vegan cheese

1. In a large skillet, heat oil over medium-high heat. Add onion; cook and stir until tender. Add garlic; cook 1 minute longer. Add gnocchi; cook and stir 5-6 minutes or until golden brown. Stir in beans, tomatoes, spinach and pepper; heat through.
2. Sprinkle with vegan cheeses; cover and remove from heat. Let stand 3-4 minutes or until cheese is melted.

Vegan Fried Brown Rice with Tofu

  • Servings: 4
  • Difficulty: easy
  • Rating: β˜…β˜…β˜…β˜…β˜…
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– 14 oz extra-firm tofu
– 1 tablespoon avocado oil
– 1/2 cup finely diced yellow onion (about 1/2 small onion)
– 1 medium clove garlic, minced
– 2 tablespoons toasted sesame oil, divided
– 1/2 teaspoon smoked paprika
– 1/4 teaspoon ground turmeric
– 3 cups cooked brown rice
– 2 cups frozen veggies of your choice
– 2-3 tablespoons Tamari or soy sauce

1. Set the tofu on a large cutting board and mash with a potato masher or fork until it’s crumbled. Set aside.
2. Place a large saute pan over medium heat. Add the oil. When hot, add the onion. Saute until softened, about 3 minutes. Add the garlic and cook, stirring occasionally, for 1 minute.
3. Add one tablespoon of the sesame oil, then add the ginger, smoked paprika, turmeric, and mashed tofu. Cook, stirring until the spices are well-incorporated, about 2 minutes.
4. Increase heat to medium-high. Add the remaining sesame oil and the rice. Cook, stirring frequently, until the rice sizzles and is thoroughly warmed through, about 2 minutes.
5. Stir in the corn, peas, and Tamari (or soy sauce) and cook until the veggies are warm, about one more minute.

Berry Cauliflower Overnight Oats

  • Servings: 4
  • Difficulty: easy
  • Rating: β˜…β˜…β˜…β˜…β˜…
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  • 2 cup oats
  • 3 cup unsweetened almond milk
  • 2 cup lactose-free greek yogurt
  • 2 cup berries
  • 2 cup riced cauliflower
  • 1 teaspoon vanilla
  • 2 Tablespoon maple syrup (optional)


1. Combine all of the ingredients in containers. Mix well.
2. Refrigerate overnight.

Written by Nicole Osinga, RD, MAN, BASc

I'm a Registered Dietitian who works with clients in the Durham Region! I use evidence-based recommendations to help you achieve your nutrition goals. I have many hearty and delicious recipes to share! My office is in Courtice, ON. I regularly work with clients from Oshawa, Whitby, Ajax, Pickering, Newcastle, Bowmanville and Courtice.

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