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David and Stephen Flynn, the Irish twins behind The Happy Pear, are known for their energetic, no-fuss take on healthy plant-based eating. In their latest video, they tackle a problem that frustrates many: boring, repetitive vegan meal prep. “The biggest lie of meal prep,” Stephen says, “is that you’re going to cook once on Sunday and still enjoy it on Wednesday.”
Their answer? A modular system they call building block meal prep designed to keep your vegan meals fresh, interesting, and full of flavor all week long. In just 45 minutes, they show how to prep simple base components and pair them with sauces and toppings that create three totally different meals.
This strategy isn’t just for those short on time – it’s for anyone who wants to make vegan meal prep taste as exciting on Friday as it did on Monday.
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Build your base: Roasted veg, tofu, and quinoa
The base of this vegan meal prep that actually works is a trio of cooked ingredients: oven-roasted sweet potato, cauliflower (leaves included), and red onion; baked tofu cubes tossed in tamari, maple syrup, garlic powder, and smoked paprika; and a pot of fluffy quinoa, finished with tenderstem broccoli steamed in at the end.
David explains that these building blocks are the foundation of the week’s meals. “The oven’s doing most of the work here,” he says, noting that chopping cauliflower leaves smaller adds crispiness and flavor.
Add flavor with homemade sauces and pickles
Next, they prepare a set of bold, flavorful sauces. These include a creamy peanut satay with tamari, sesame oil, ginger, and maple syrup; a quick tomato ketchup made with tomato paste, vinegar, and garlic powder; and tangy pickled red onions, which brighten any dish.
“Pickled red onions add a beautiful color,” Stephen says. “They add a vibrancy and vitality to your food that is often underrated.”
These flavor agents are designed to prevent the dreaded midweek slump that often comes with batch-cooked meals.
Make it crunchy with dukkah
To add crunch and complexity, they make a homemade dukkah – a toasted nut and seed blend with almonds, sesame seeds, coriander, and black pepper. “It just elevates the whole dish,” David says. You can grind it into a crumb using a pestle and mortar or keep it chunky for texture.
Dukkah stores well and adds a final hit of flavor and crunch to any component meal.
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Meal 1: buddha bowl with tofu and dukkah
The first assembled meal is a colorful buddha bowl. It includes a scoop of quinoa, a pile of roasted veg, tofu, pickled red onions, fresh avocado, and a dusting of dukkah. The balance of starch, acid, crunch, and cream makes it satisfying without being heavy.
Meal 2: satay noodles with roasted veg
For the second meal, they stir-fry the remaining tofu and roasted vegetables with cooked brown rice noodles and the satay sauce. Coriander and a few pickled onions finish the dish. “It’s amazing how we’ve got the same components,” David says, “but a fundamentally different dinner.”
Meal 3: black bean burgers with quinoa and veg
The final meal is a batch of black bean burger patties. The mix includes black beans, leftover quinoa, sweet potato, cauliflower, tofu, lime juice, and a few spices. They pan-fry the patties and serve them with toasted buns, avocado, ketchup, and pickled onions.
“If you really want to make sure they stick together, just add a couple tablespoons of flour,” they advise.
Why this meal prep method works
This system solves the common problems with vegan meal prep: bland food, lack of variety, and midweek fatigue. By combining base ingredients with bold flavors and textures, you can build meals that stay exciting.
“Being organized is so important in terms of eating healthy,” David says. “This will change how you approach meal prepping.”
You can find more videos from David and Stephen Flynn on The Happy Pear YouTube Channel.
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