I look for ways to make peace with food in the busy world we live in. Meal prepping, especially vegan dishes, is my way to stay healthy. It’s an effort to resist the easy but not-so-healthy food options.
I’m happy to offer you 21 vegan meal prep recipes today. These ideas will help make your week full of good food that’s good for the planet and animals.
Meal prepping sounds like it takes a lot of time. But with smart recipes and planning, it can be wonderful.
You get to enjoy tasty, plant-based meals all week. You’ll find recipes here with different types of vegan proteins.
They range from seitan’s heartiness to the versatility of tofu and tempeh. Plus, lentils and beans bring lots of nutrients to the table.
Look out for fast-cooking options like dried lentils. They’re perfect for saving time and still getting a yummy meal.
Ready to explore the many benefits of vegan meal prepping? It’s a path to a healthier, ethical, and more eco-friendly life. Let’s start this journey together. It can be a fun venture into eating more plant-based food, one awesome dish at a time.
This list is great for both seasoned vegans and those new to plant-based food. These recipes will make you feel good about your food choices. There are hearty stews, curries, stir-fries, and pasta to choose from. They all aim to be good for your body and the planet.
Vegan Meal Prep Breakfast Ideas
1. Vegan Overnight Oats
- Ingredients: 1 cup rolled oats, 1 cup almond milk, 2 tbsp chia seeds, 1 tbsp maple syrup, fresh berries.
- Instructions: In a mason jar, combine the oats, almond milk, chia seeds, and maple syrup. Stir well, cover, and refrigerate overnight. In the morning, top with fresh berries for a quick, hearty breakfast.
- Prep Tips: Make a few jars at once so you’re set for the week. You can mix up the toppings to keep things interesting.
2. Vegan Breakfast Burritos
- Ingredients: 4 whole wheat tortillas, 1 block tofu (scrambled), 1 can black beans (drained and rinsed), 1 bell pepper (diced), 1 avocado (sliced).
- Instructions: Sauté the diced bell pepper until tender, then add the scrambled tofu and black beans. Cook until heated through. Assemble the mixture in tortillas, add avocado slices, wrap them in foil, and freeze. Simply reheat in the morning for a quick, delicious breakfast.
- Prep Tips: Customize with your favorite veggies and spices to keep it exciting.
3. Vegan Chia Seed Pudding
- Ingredients: 1/4 cup chia seeds, 1 cup coconut milk, 1 tsp vanilla extract, 1 tbsp agave syrup.
- Instructions: Mix all ingredients in a bowl, stirring thoroughly to prevent clumps. Cover and refrigerate overnight. In the morning, give it a good stir and top with your favorite fruits, nuts, or granola.
- Prep Tips: Make a big batch and portion it out for easy grab-and-go breakfasts.
Vegan Meal Prep Lunch Ideas
4. Vegan Quinoa and Black Bean Salad
- Ingredients: 1 cup cooked quinoa, 1 can black beans (drained and rinsed), 1 cup corn, 1 cup cherry tomatoes (halved), 1/4 cup chopped cilantro, juice of 1 lime, 2 tbsp olive oil, salt, and pepper to taste.
- Instructions: Mix the cooked quinoa, black beans, corn, and cherry tomatoes in a large bowl. In a separate small bowl, whisk together the lime juice, olive oil, salt, and pepper. Pour the dressing over the salad and toss to combine. Garnish with chopped cilantro.
- Prep Tips: This salad is great cold, making it perfect for a quick lunch.
5. Vegan Buddha Bowls
- Ingredients: 2 cups cooked brown rice, 1 can chickpeas (drained and rinsed), 1 sweet potato (diced and roasted), 1 cup chopped kale, 1/4 cup tahini, 2 tbsp lemon juice, 1 tbsp maple syrup, 2 tbsp water.
- Instructions: In a bowl, layer the brown rice, chickpeas, roasted sweet potato, and chopped kale. For the dressing, whisk together tahini, lemon juice, maple syrup, and water until smooth. Drizzle over the Vegan Buddha bowl and serve.
- Prep Tips: You can switch up the grains and veggies based on what you have on hand.
6. Vegan Lentil Soup
- Ingredients: 1 cup lentils, 2 carrots (chopped), 2 celery stalks (chopped), 1 can diced tomatoes, 4 cups vegetable broth, 1 tsp cumin, 1 tsp paprika, salt, and pepper to taste.
- Instructions: Sauté the carrots and celery in a large pot until tender. Add the lentils, diced tomatoes, vegetable broth, cumin, and paprika. Bring to a boil, then reduce to a simmer and cook for 30 minutes or until lentils are tender. Season with salt and pepper.
- Prep Tips: Make a big pot and portion it into individual servings for easy lunches.
Vegan Meal Prep Dinner Ideas
7. Vegan Stuffed Bell Peppers
- Ingredients: 4 bell peppers (tops cut off and seeds removed), 1 cup cooked quinoa, 1 can black beans (drained and rinsed), 1 cup corn, 1 cup salsa.
- Instructions: Preheat the oven to 375°F (190°C). Mix quinoa, black beans, and corn in a bowl. Stuff the bell peppers with the mixture and place them in a baking dish. Cover with foil and bake for 30 minutes or until peppers are tender.
- Prep Tips: These can be prepared ahead and stored in the fridge, then baked when ready to eat.
8. Vegan Chickpea Curry
- Ingredients: 1 can chickpeas (drained and rinsed), 1 can coconut milk, 1 can diced tomatoes, 2 cups spinach, 2 tbsp curry powder.
- Instructions: Sauté the curry powder in a large pot until fragrant. Add the diced tomatoes and chickpeas, stir, then pour in the coconut milk. Simmer for 15 minutes, then add spinach and cook until wilted. Serve over rice or with naan bread.
- Prep Tips: This curry tastes even better the next day as the flavors meld.
9. Vegan Lasagna
- Ingredients: 12 lasagna noodles, 1 block tofu (crumbled), 2 cups spinach, 3 cups marinara sauce, 2 cups vegan mozzarella.
- Instructions: Preheat the oven to 375°F (190°C). Cook the lasagna noodles according to package instructions. In a baking dish, layer noodles, crumbled tofu mixed with spinach, marinara sauce, and vegan mozzarella. Repeat layers and bake for 40 minutes or until bubbly and golden on top.
- Prep Tips: Prepare and assemble the lasagna ahead of time, then bake it when you’re ready to eat.
Vegan Meal Prep Snacks Ideas
10. Vegan Energy Balls
- Ingredients: 1 cup dates, 1/2 cup almonds, 1/2 cup oats, 2 tbsp cocoa powder, 1/4 cup coconut flakes.
- Instructions: Blend all ingredients in a food processor until well combined. Roll the mixture into balls and refrigerate. Perfect for a quick energy boost!
- Prep Tips: Store them in the fridge for a grab-and-go snack throughout the week.
11. Vegan Hummus and Veggies
- Ingredients: 1 can chickpeas (drained and rinsed), 2 tbsp tahini, juice of 1 lemon, 1 clove garlic, salt, and pepper to taste. Assorted vegetables (carrots, cucumbers, bell peppers).
- Instructions: Blend chickpeas, tahini, lemon juice, garlic, salt, and pepper until smooth. Serve with sliced vegetables for a healthy snack.
- Prep Tips: Hummus can be made in advance and stored in the fridge for up to a week.
Vegan Dessert Ideas
12. Vegan Chocolate Mousse
- Ingredients: 2 ripe avocados, 1/4 cup cocoa powder, 1/4 cup maple syrup, 1 tsp vanilla extract.
- Instructions: Blend all ingredients until smooth and creamy. Refrigerate before serving for a delicious, guilt-free dessert.
- Prep Tips: This mousse can be portioned into small jars for an easy, ready-to-eat treat.
13. Berry Crumble Vegan Dessert
- Ingredients: 4 cups mixed berries, 1 cup rolled oats, 1/2 cup almond flour, 1/4 cup coconut oil, 1/4 cup maple syrup.
- Instructions: Preheat oven to 350°F (175°C). In a baking dish, mix berries with maple syrup. In a separate bowl, combine oats, almond flour, and coconut oil until crumbly. Sprinkle over berries and bake for 30 minutes or until golden.
- Prep Tips: This dessert can be made ahead and enjoyed throughout the week.
More Vegan Lunch/Dinner Ideas
14. Sweet Potato and Black Bean Enchiladas Vegan
- Ingredients: 2 sweet potatoes (diced and roasted), 1 can black beans (drained and rinsed), 8 tortillas, 2 cups enchilada sauce.
- Instructions: Preheat oven to 375°F (190°C). Fill tortillas with sweet potato and bean mixture, roll up, and place in a baking dish. Top with enchilada sauce and bake for 25 minutes.
- Prep Tips: These enchiladas can be assembled and frozen for a quick dinner later on.
15. Vegan Pad Thai
- Ingredients: 8 oz rice noodles, 1 block tofu (cubed), 1 cup bean sprouts, 1/4 cup peanuts (chopped), 1/4 cup pad thai sauce.
- Instructions: Cook rice noodles according to package instructions. Sauté tofu until golden, add bean sprouts and pad thai sauce, stir in noodles. Top with chopped peanuts.
- Prep Tips: Pad Thai can be made ahead and reheated,Sure!
16. Stuffed Zucchini Boats
- Ingredients: 4 zucchinis (halved and scooped out), 1 cup quinoa, 1 can chickpeas (drained and rinsed), 1 cup marinara sauce, 1/4 cup nutritional yeast.
- Instructions: Preheat oven to 375°F (190°C). Cook quinoa and mix with chickpeas and marinara sauce. Fill zucchini halves with the mixture, sprinkle with nutritional yeast, and bake for 25 minutes.
- Prep Tips: These can be prepped and stored in the fridge, ready to bake.
17. Vegan Shepherd’s Pie
- Ingredients: 4 cups mashed potatoes, 1 cup lentils, 1 cup carrots (chopped), 1 cup peas, 1 onion (diced), 2 cups vegetable broth.
- Instructions: Preheat oven to 375°F (190°C). Sauté onions and carrots until soft, then add lentils and vegetable broth. Simmer until lentils are tender. Transfer to a baking dish, top with mashed potatoes, and bake for 20 minutes.
- Prep Tips: Assemble the pie ahead and bake when ready to serve.
18. Vegetable Stir-Fry
- Ingredients: 2 cups mixed vegetables (bell peppers, broccoli, snap peas), 1 block tofu (cubed), 2 tbsp soy sauce, 1 tbsp sesame oil, 1 tsp ginger (minced).
- Instructions: Sauté tofu until golden, then add vegetables and stir-fry until tender. Add soy sauce and ginger, cooking until fragrant. Serve over rice.
- Prep Tips: Chop vegetables ahead of time for a quick meal.
19. Vegan Chili
- Ingredients: 1 can black beans, 1 can kidney beans, 1 can diced tomatoes, 1 cup corn, 1 onion (diced), 2 tbsp chili powder.
- Instructions: Sauté onions until soft, then add beans, tomatoes, corn, and chili powder. Simmer for 30 minutes, stirring occasionally.
- Prep Tips: Make a large batch and freeze portions for future meals.
20. Vegan Roasted Veggie Pasta
- Ingredients: 8 oz pasta, 2 cups assorted vegetables (zucchini, bell peppers, cherry tomatoes), 2 tbsp olive oil, 1 tsp Italian seasoning.
- Instructions: Preheat oven to 400°F (200°C). Toss vegetables with olive oil and Italian seasoning, then roast for 20 minutes. Cook pasta according to package instructions and toss with roasted vegetables.
- Prep Tips: Roast veggies in bulk to use in multiple dishes.
21. Vegan Sushi Rolls
- Ingredients: 2 cups sushi rice, 1 avocado (sliced), 1 cucumber (sliced), 1 carrot (julienned), nori sheets.
- Instructions: Cook sushi rice according to package instructions. Place nori sheets on a bamboo mat, spread a layer of rice, then add avocado, cucumber, and carrot. Roll tightly and slice into pieces.
- Prep Tips: Prepare fillings in advance to streamline the rolling process.
Conclusion
There you have it—21 delightful vegan meal prep recipes to keep you energized and satisfied all week long. Whether you’re a seasoned vegan or just exploring plant-based eating, these recipes are sure to become your go-to meals. Happy prepping, and here’s to a healthy, delicious week ahead! 🌱🍴
