Ancient grains have been making a comeback in the world of nutrition and for good reason. These grains, which have remained largely unchanged for thousands of years, are rich in protein, fiber, and various vitamins and minerals. They are also incredibly versatile, making them perfect for plant-based meal prep.
In this article, we’ll explore ten meal prep ideas using ancient grains to pack a protein punch in your plant-based meals. Each recipe includes detailed instructions, serving size in grams, estimated macronutrients, and storage guidance.
1. Mediterranean Freekeh Salad
This Middle Eastern-inspired salad features freekeh, a high-protein ancient grain, mixed with fresh vegetables, olives, and herbs. Top it with a zesty lemon-tahini dressing for an extra burst of flavor.
- Serving Size: 350g
- Macros (per serving): 450 calories, 15g protein, 60g carbs, 20g fat
- Preparation time: 30 minutes
- Best time to eat: Lunch or dinner
- Storage instructions: Store in an airtight container in the refrigerator for up to 4 days.
2. Creamy Millet Porridge with Berries and Almonds
Millet is a versatile and gluten-free ancient grain that makes a delicious breakfast porridge. Cook it with your favorite plant-based milk and sweetener, then top with fresh berries and a sprinkle of almonds.
- Serving Size: 250g
- Macros (per serving): 350 calories, 10g protein, 55g carbs, 12g fat
- Preparation time: 20 minutes
- Best time to eat: Breakfast
- Storage instructions: Store in an airtight container in the refrigerator for up to 3 days. Best reheated before serving.
3. Spelt and Lentil Veggie Burgers
For a protein-packed burger alternative, combine cooked spelt and lentils with your choice of vegetables and seasonings. Shape the mixture into patties, then pan-fry or bake them for a delicious and nutritious meal.
- Serving Size: 150g (per burger)
- Macros (per serving): 300 calories, 15g protein, 50g carbs, 6g fat
- Preparation time: 40 minutes
- Best time to eat: Lunch or dinner
- Storage instructions: Store cooked patties in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months. Reheat before serving.
4. Farro and Roasted Vegetable Salad with Pesto
In this hearty salad, farro, an ancient grain rich in protein, is combined with roasted vegetables and tossed in a flavorful homemade pesto.
- Serving Size: 350g
- Macros (per serving): 500 calories, 18g protein, 70g carbs, 20g fat
- Preparation time: 45 minutes
- Best time to eat: Lunch or dinner
- Storage instructions: Store in an airtight container in the refrigerator for up to 4 days.
5. Teff and Almond Butter Breakfast Cookies
These wholesome breakfast cookies are made with teff flour, almond butter, and a mix of nuts and seeds for a protein-rich and portable breakfast option.
- Serving Size: 80g (per cookie)
- Macros (per serving): 300 calories, 10g protein, 35g carbs, 15g fat
- Preparation time: 30 minutes
- Best time to eat: Breakfast or snack
- Storage instructions: Store in an airtight container at room temperature for up to 5 days or freeze for up to 3 months.
6. Amaranth Stuffed Bell Peppers
These vibrant bell peppers are stuffed with a flavorful mixture of amaranth, black beans, corn, and spices. They’re a complete protein source and a colorful addition to your meal prep menu.
- Serving Size: 200g (per pepper)
- Macros (per serving): 250 calories, 10g protein, 40g carbs, 7g fat
- Preparation time: 40 minutes
- Best time to eat: Lunch or dinner
- Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Best reheated before serving.
7. Quinoa, Chickpea, and Avocado Salad
This protein-packed salad features quinoa and chickpeas, two plant-based protein powerhouses. Tossed with avocado, fresh veggies, and a simple lemon dressing, this salad is as nutritious as it is delicious.
- Serving Size: 350g
- Macros (per serving): 450 calories, 18g protein, 60g carbs, 15g fat
- Preparation time: 30 minutes
- Best time to eat: Lunch or dinner
- Storage instructions: Store in an airtight container in the refrigerator for up to 3 days.
8. Kamut Pasta with Roasted Vegetables and Pesto
Kamut, an ancient type of wheat, is known for its nutty flavor and high protein content. This pasta dish combines kamut noodles with roasted vegetables and homemade pesto for a satisfying meal.
- Serving Size: 350g
- Macros (per serving): 500 calories, 20g protein, 70g carbs, 20g fat
- Preparation time: 40 minutes
- Best time to eat: Lunch or dinner
- Storage instructions: Store in an airtight container in the refrigerator for up to 3 days. Best reheated before serving.
9. Buckwheat Pancakes with Berry Compote
Start your day with these fluffy buckwheat pancakes topped with a homemade berry compote. Buckwheat, despite its name, is not a type of wheat but a gluten-free seed that’s high in protein.
- Serving Size: 200g
- Macros (per serving): 400 calories, 15g protein, 55g carbs, 15g fat
- Preparation time: 30 minutes
- Best time to eat: Breakfast
- Storage instructions: Store in an airtight container in the refrigerator for up to 3 days. Reheat before serving.
10. Sorghum and Black Bean Chili
This hearty chili features sorghum, an ancient grain that adds a chewy texture and protein boost. Combined with black beans and a mix of spices, it’s a warming and nutritious meal.
- Serving Size: 350g
- Macros (per serving): 450 calories, 15g protein, 70g carbs, 10g fat
- Preparation time: 45 minutes
- Best time to eat: Lunch or dinner
- Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Best reheated before serving.
Ancient grains are a fantastic way to add variety, nutrition, and a protein punch to your plant-based meals. Their unique flavors and textures can bring a whole new level of excitement to your meal prep routine. Don’t be afraid to experiment with different grains and discover your favorites. As always, feel free to modify these recipes according to your dietary needs and taste preferences.
We hope these meal prep ideas inspire you to incorporate more ancient grains into your diet. If you have any favorite recipes or ways to use these grains, please share them in the comments below. We love hearing from our readers! And if you found this article helpful, consider sharing it with other plant-based eaters in your life. Happy meal prepping!
