It’s a random weeknight and we’re scrambling to scrounge up dinner. Of course we’d like to go the healthy route and stick to our plant-based ways – but with the stress of the day still weighing on us and a whole new list of obligations to tend to now that we’re home, the very last thing we want to do is start crafting an Instagram-worthy #cleaneats dinner. Sound familiar?

We’re digging in to the pages of Plant Power for this helpful guide to getting our refrigerators stocked before this moment occurs. Author Nava Atlas teaches everyone from committed vegans to general veggie lovers how to eat more plants. And the most important place to begin is with meal prep. We asked Nava to share her top plant-based food prer tips and staples for those of us who have the best wellness warrior intentions in mind.  All you need is a couple hours once a week and Nava will get you set for seven full days of success. You may never see a take-out box again…

Dinner preparation suffers greatly because it’s usually prepared so late in the day. Most of us get into the kitchen at 6 p.m. or later (sometimes much later). We’re tired from our workdays, our commutes, our kids’ activities and the general stress of our overstuffed lives. If you’re a parent, there’s homework that needs to be supervised; if you’re a student, there’s homework that needs to be done. Household chores still need to be completed before our heads can hit the pillow. No wonder, then, that dinnertime can feel so fraught that it gets short shrift on so many days.

Here are my top ten make-aheads, in no particular order, that can help streamline weeknight meal preparation. And by “make-ahead,” I don’t mean freezing your garden greens in August so you can enjoy them in November. I’m talking about taking an hour or two on Sunday, or even on a weekday evening after all is settled and calm, to prepare some basics. Even something as simple as having some cooked quinoa, baked potatoes, sweet potatoes, or kale that’s been cleaned and chopped can go a long way toward making evening meal preparation a breeze.