Meal prep is a great way to have all of your food ready for the week, enabling you to make healthy choices, and save money while you’re at it! Not only does it keep you on track with your fitness goals, but it saves a lot of time. Imagine coming home after a long day of work, your meal already planned and ready to assemble in mere minutes. Does it sound too good to be true? Don’t worry, that’s why we’re here to send you Weekly Meal Prep inspo every week to get you in the kitchen!

We’ll give you a set of ingredients to work with every week and include seasonal recommendations, when possible. The primary goal with our weekly meal prep guide below is to help you focus your meals predominately around a new set of ingredients or theme every week. We’ll give you a plethora of creative ways to prep these ingredients to create healthy, quick, easy and tasty recipes, so you’ll never be bored.


This week, we’re helping you add extra flavor to your dishes with these sauces, dressings and marinades!

1. Sauces

Avocado Soy Mayo

Image Source: Avocado Soy Mayo

If you’re getting bored with your typical meals and don’t know how to change them up, a great way to add extra or different flavors is to switch up your sauces and dressings or add marinades! You can get so creative with them, and you’d be surprised at how much of a difference a sauce can make. For example, spread this Avocado Soy Mayo from Avocaderia by Alessandro Biggi, Francesco Brachetti and Alberto Gramigni on your sandwich, veggie burger or whatever else you’d like to add some delicious creaminess. Another smooth, creamy sauce to spread on almost any kind of sandwich is this Raw Tzatziki from Megan Sadd – you’ll never know how you went without it!

If you want more of a spicy, tangy flavor in your sauce, there are plenty of options for that too! Start off with this sweet and smoky Guava Barbecue Sauce from Yana Chistyakova. Step up your Taco Tuesday with Mireille Aikman‘s awesome Enchilada Sauce, and finish off the week with a homemade curry using this Thai Red Curry Paste from Nikki and Zuzana – or use it as a base for any other dish you like.


2. Dressings

Image Source: Copycat Ranch: Creamy Cucumber Herb Dressing

Dressings aren’t just for salads anymore! Although, these dressings would be awesome on quite a wide variety of salads. That being said, you can also put them on sandwiches, veggie dishes, tofu, tempeh, and much more! For example, people love ranch on everything from veggies to pizza, and that will continue to be true with this Copycat Ranch: Creamy Cucumber Herb Dressing from Lindsay Clarke. Another versatile and flavorful dressing can be found in this Sesame Citrus Dressing from Natalie Martin MS, RD and Lexie Staten MS, RD!

Dressing, dip, sauce, this anti-inflammatory Golden Tahini Turmeric Dressing from Brittany Mullins will check all of those boxes! If you like to incorporate some spice to add an exciting kick to your meals, check out Annie Oliverio‘s Spicy Chipotle Salad Dressing. If you prefer a less creamy dressing, you should try this Blood Orange Vinaigrette Dressing from Desiree Rodriguez that has a light, citrusy and tangy flavor.

3. Marinades

Image Source: Balsamic BBQ Seitan and Tempeh Ribs


In addition to having awesome sauces and dressings to drizzle over or spread on your dishes, another great way to add extra flavor to your meals is marinading them or using spice rubs. This incorporates the flavor more directly into your ingredients! There are so many different combinations that you can try, the possibilities are practically endless. One ingredient that takes really well to being marinaded is tofu! If anyone ever tries to tell you that tofu is bland, just show them these 6 Fantastic Marinades for Tofu That Will Make Your Taste Buds Dance from Rachael Renee.

If you’re not a tofu fan, there are so many different other ingredients that are awesome when marinaded – seitan, tempeh, veggies, and more. Check out these 10 Ways to Make Awesome Vegan BBQ Sauces, Rubs, and Marinades from Rhea Parsons! Once you experience the magic of marinades, you’ll never go back.


Need more sauce recipes? We highly recommend downloading our Food Monster App, which is available for both Android and iPhone, and can also be found on Instagram and Facebook. The app has more than 15,000 plant-based, allergy-friendly recipes, and subscribers gain access to new recipes every day. Check it out!