Get your week started on the right foot with these 18 easy-to-make plant-based meal prep ideas. Whether you’re a busy professional or an active individual, having healthy and satisfying lunch and dinner options ready to go can make all the difference in keeping up with your demanding schedule.
And that’s exactly what these vegan recipes are designed to do – provide protein-rich, flavorful meals that are easy to prepare ahead of time.From Mediterranean bowls filled with quinoa, roasted vegetables, and tangy hummus, to tandoori cauliflower tacos with a hint of spice and creaminess, each of these make-ahead recipes is packed with plant-based goodness.
You’ll also find comforting bowls of chickpea curry, crispy sesame tofu, and roasted sweet potato and chickpea concoctions that are sure to become staples in your meal prep repertoire.And the best part? These vegan meal prep ideas require minimal effort and time commitment, leaving you more free time to focus on what matters most.
So go ahead, give these recipes a try, and enjoy the convenience and nutrition that comes with having delicious plant-based meals ready whenever you need them.
Mediterranean Bowls
Imagine a nutritious meal that’s not only delicious but also visually stunning – this Mediterranean-inspired make-ahead bowl fits the bill. The combination of quinoa, roasted vegetables, protein-rich chickpeas, and creamy hummus is a winning formula. What sets these bowls apart is the thoughtful blend of Kalamata olives, lemon juice, and fresh herbs, which adds a burst of flavor to each bite.To create this culinary masterpiece, you’ll need some key ingredients: quinoa, juicy tomatoes, briny olives, sweet red onions, protein-packed chickpeas, creamy hummus, and refreshing cucumber. Start by cooking the quinoa according to the package instructions – usually a simple simmer in water for 20-30 minutes. While that’s happening, slice your veggies into bite-sized pieces. Then, assemble the bowls by adding the cooked quinoa, roasted vegetables, chickpeas, and a dollop of hummus. Finish with a sprinkle of olives, a squeeze of lemon juice, and some fresh herbs for garnish.
Teriyaki Tofu
Having a stash of teriyaki tofu ready can be a game-changer for meal prep. This versatile protein can be paired with rice, vegan bowls, and even salad, making it a great addition to your meal rotation. To make a large batch, you’ll need soy sauce, brown sugar, rice vinegar, cornstarch, and some aromatics to create the signature teriyaki flavor. Before baking the tofu, don’t forget to drain off any excess moisture. Then, simply toss the baked tofu in your homemade sauce for a deliciously easy meal that can be reheated throughout the week.
Roasted Vegetable Quinoa Bowls
Vegan meal prep recipes often feature quinoa as a primary component, thanks to its impressive protein content. This nutrient-dense superfood not only provides sustenance but also helps keep hunger at bay. One of the most popular ways to utilize quinoa is as the foundation for a variety of bowls and salads, including this delightful roasted vegetable recipe. When paired with cauliflower or Brussels sprouts, the dish takes on an added layer of complexity and flavor. To bring everything together, a tangy and creamy dressing can be crafted using tahini, lemon juice, and maple syrup. By cooking the quinoa concurrently with the seasoned vegetables roasting in the oven, you’ll be able to create individual portions that are then topped with the rich and velvety dressing.
Creamy Vegan Pasta
One of the greatest benefits of meal prep is the ability to make large portions of pasta that can be reheated or even eaten cold as a salad. The creamy sauce recipe provided here is a game-changer, and the best part? It’s completely dairy-free. To create this mouthwatering sauce, you’ll need just a few simple ingredients: cashews, fresh tomatoes, garlic, and onion. Start by soaking the cashews overnight, then roast the vegetables the next day. Once they’re tender, blend them together with the remaining sauce ingredients in a blender until smooth. Finally, pour the sauce over cooked pasta noodles for a deliciously creamy meal that’s ready to go.
Roasted Veggie & Spanish Rice
While rice-based meal prep recipes can be satisfying, the repetition of daily rice bowls can become monotonous. To mix things up, try this Spanish-inspired recipe that combines aromatic flavors with nutritious ingredients. The foundation is a hearty serving of rice, to which you’ll add roasted sweet potatoes, bell peppers, and kidney beans for added texture and variety. The real game-changer, though, is the cilantro-based dressing that brings everything together with its bright, herby notes.
Sesame Tempeh Bowls
Tempeh, a fermented soybean block, has gained popularity in recent years as a plant-based protein source, and its versatility is undeniable. As a traditional Indonesian food, it seamlessly integrates into Asian-inspired recipes, like these sesame tempeh bowls served with rice and vegetables.
To craft the creamy sesame dressing that complements the tempeh perfectly, you’ll need a blend of soy sauce, water, sesame oil, rice vinegar, fresh ginger, garlic, toasted sesame seeds, and cornstarch. Simply combine the ingredients, simmer the tempeh to tender perfection, then finish it with the rich and nutty sauce.
Chickpea Curry
When it comes to meal prep, this South Asian-inspired vegan chickpea curry recipe is a game-changer. Simply prepare a large batch, then reheat individual portions with your choice of sides – whether that’s fluffy rice or crispy naan bread.
To bring this flavorful dish together, you’ll need coconut milk, curry paste, butternut squash, onions, fresh spinach leaves, and of course, chickpeas. Start by combining the milk and aromatics to create a rich and creamy sauce. Then, add in the vegetables and let it simmer for up to 20 minutes or until they’re tender to your liking.
Roasted Sweet Potato Chickpea Bowl
In just one sheet pan, you can create a delicious sweet potato chickpea bowl that’s perfect for meal prep. Simply divide it into individual portions for a convenient lunch or dinner option that can be served over rice, quinoa, salad greens, or even as is. The star ingredients in this recipe are the humble sweet potatoes and nutritious chickpeas, which pair beautifully with a creamy tahini-based dressing made from just a few simple ingredients: tahini, lemon juice, and water. Simply roast the veggies to perfection and combine them with the dressing for a tasty, healthy meal that’s easy to prepare and can be enjoyed all week long.
Meat-Free Cobb Salad
Transform the classic Cobb salad into a deliciously plant-based version that’s just as satisfying! This vegan recipe replaces eggs and bacon with exclusively vegan ingredients, making it perfect for a dinner party or a week’s worth of lunches. Simply combine the main ingredients – romaine lettuce, coconut, corn, tomatoes, red onion, roasted chickpeas, and radishes – and top with your favorite vinaigrette or vegan ranch. Enjoy!
Bibimbap
Vegan Bibimbap, a Korean-inspired dish, typically consists of a medley of vegetables, gochujang, kimchi, and fluffy white rice. To elevate the classic recipe, this version substitutes firm tofu for a protein-rich alternative. The preparation begins by marinating tofu cubes in a sweet and spicy gochujang mixture, then pan-frying until golden brown. The dish is served over a bed of warm rice, accompanied by an assortment of colorful toppings: tangy pickled daikon, crispy fried mushrooms, wilted spinach, and a drizzle of the signature gochujang sauce. This harmonious combination of flavors and textures creates a truly satisfying and visually appealing vegan bibimbap.
Black Beans & Rice
In Latin American cuisine, the union of black beans and rice is a timeless staple, but its versatility extends far beyond taco night. This simple yet satisfying dish makes for an excellent meat-free lunch option that’s ready in just 30 minutes – perfect for last-minute planning on a lazy Sunday evening. The harmonious blend of creamy cashews, tangy lemon juice, and fragrant herbs in the accompanying green sauce elevates the dish to new heights. For added texture and freshness, consider incorporating chopped tomatoes or other vegetables into the mix.
Crispy Sesame Tofu
Instead of resorting to unhealthy snacks when you’re short on time, prepare a satisfying vegan and gluten-free lunch in advance. You can prepare each component separately and assemble the meal when it’s time to eat. For instance, try making this delightful sesame tofu dish that consists of three elements: a creamy peanut sauce blended together, tender cooked tofu, and nutritious spiralized zucchini. This light and refreshing meal is ideal for a filling lunch that won’t leave you feeling sluggish.
Quinoa Veggie Wrap
When it comes to meal prep, quinoa proves itself as an exceptional vegan superfood. Its versatility allows you to prepare a significant batch ahead of time and utilize it in various recipes, such as this mouthwatering wrap. Moreover, quinoa is an excellent source of protein and filling, making it the ideal choice for sustaining energy throughout the day. To take advantage of its benefits, try combining it with hummus, which serves as an anchor for the diverse components, along with your selection of fresh vegetables. For instance, pairing baby spinach, sun-dried tomatoes, and shredded carrots offers a delightful harmony of sweetness and crunch.
Zucchini Corn Fritters
Indulge in the delightful fusion of flavors and textures with vegetable fritters, a clever way to sneak in daily doses of essential nutrients. This recipe showcases seasonal summer veggies for a refreshing twist. The best part? You can prepare the fritters ahead of time and effortlessly add them as a side dish for dinner or include them in your lunchbox. Simply combine grated zucchini, flour, baking powder, almond milk, a flax egg, generous pinches of salt, corn, jalapeño peppers, and herbs to create the batter. Then, shape the fritters and fry them to perfection.
Zucchini Chickpea & Potato Curry
Indulge in a comforting and warming vegan zucchini chickpea and potato curry that’s perfect for any time of day. The beauty of this recipe is its versatility – make it ahead of time and reheat it effortlessly for lunch or dinner, serving it with fluffy rice or crispy naan bread. The combination of sautéed onions and garlic creates a savory base, which is then elevated by the addition of tomatoes, coconut milk, and an array of aromatic spices including cayenne, turmeric, and garam masala.
Ginger Teriyaki Stir Fry
A great stir-fry relies on a solid protein anchor, and one often overlooked vegan-friendly option is edamame. The combination of crispy fried soybeans and vegetables, bathed in a rich teriyaki sauce that’s surprisingly healthy despite its sweet flavor profile, makes for a satisfying meal. This dish can be prepared ahead of time, then easily reheated for lunch or dinner, served over rice for a comforting treat.
