Meal prepping is a great way to stay on track with your health goals while saving time during the busy workweek. If you’re following a plant-based diet or just looking to incorporate more plant-based meals into your routine, vegan-friendly meal prep is both easy and delicious! Here are some simple, nutritious, and tasty vegan meal prep ideas to help you get started.
1. Chickpea Salad Sandwiches
Chickpeas are a versatile ingredient in vegan meal prep. They can be mashed and mixed with vegan mayo, mustard, lemon juice, and your favorite spices to make a tasty sandwich filling.
Ingredients:
-
1 can of chickpeas, drained and mashed
-
2 tbsp vegan mayo
-
1 tsp mustard
-
1 tbsp lemon juice
-
Salt, pepper, and any other spices (garlic powder, paprika, etc.)
-
Whole-grain bread or wraps
-
Leafy greens or lettuce for crunch
Prep Tips:
-
Store the chickpea mixture in an airtight container for up to 4 days.
-
Pack bread or wraps separately to prevent sogginess.
Benefits: Packed with protein and fiber, this meal is perfect for a quick lunch option.
2. Lentil & Vegetable Stir-Fry
This easy stir-fry is full of colorful vegetables and hearty lentils, making it a filling and balanced meal. You can customize it with any vegetables you have on hand, and the lentils provide a great source of plant-based protein.
Ingredients:
-
1 cup cooked green or brown lentils
-
1 cup broccoli florets
-
1 bell pepper, chopped
-
1 carrot, julienned
-
1 onion, sliced
-
Soy sauce or tamari (for gluten-free option)
-
Olive oil for stir-frying
-
Optional: sesame seeds or fresh cilantro for garnish
Prep Tips:
-
Prepare the stir-fry and store in meal prep containers.
-
Add a small side of brown rice or quinoa for extra carbs and fiber.
Benefits: A complete meal with protein, fiber, and lots of antioxidants from the vegetables.
3. Quinoa & Roasted Vegetable Bowls
Quinoa is a fantastic base for meal prep because it’s high in protein, gluten-free, and easy to cook in large batches. Pair it with your favorite roasted veggies for a wholesome, satisfying meal.
Ingredients:
-
1 cup quinoa (uncooked)
-
2 cups mixed vegetables (sweet potatoes, zucchini, bell peppers, cauliflower, etc.)
-
Olive oil, salt, and pepper for seasoning
-
Lemon-tahini dressing or balsamic glaze (optional)
Prep Tips:
-
Roast the vegetables at 400°F for about 25-30 minutes.
-
Store the roasted veggies and quinoa separately to maintain freshness.
-
Drizzle with dressing before serving or keep it on the side.
Benefits: A nutrient-packed, hearty meal with healthy carbs, fiber, and healthy fats.
4. Vegan Buddha Bowl
A Buddha bowl is a nutrient-dense, customizable meal filled with various healthy ingredients like grains, greens, proteins, and healthy fats. It’s a great option for meal prepping since you can easily mix and match ingredients.
Ingredients:
-
1 cup cooked quinoa or brown rice
-
1 cup roasted sweet potatoes or chickpeas
-
1 cup spinach or kale
-
½ avocado, sliced
-
1 tbsp pumpkin seeds or sunflower seeds
-
Dressing: tahini, lemon juice, and olive oil
Prep Tips:
-
Prepare individual bowls, storing the dressing separately to prevent sogginess.
-
Use leftovers like roasted vegetables, grains, or beans from previous meals.
Benefits: A nutrient-packed meal with protein, healthy fats, fiber, and plenty of greens.
5. Vegan Taco Meal Prep
Who doesn’t love tacos? Prepare your favorite taco fillings in bulk, and you can enjoy taco bowls, wraps, or even taco salads throughout the week.
Ingredients:
-
1 can black beans, drained and rinsed
-
1 cup corn kernels (frozen or fresh)
-
1 bell pepper, chopped
-
1 onion, chopped
-
Taco seasoning (or cumin, chili powder, garlic powder, paprika)
-
Tortillas or taco shells
-
Toppings: salsa, avocado, cilantro, vegan cheese, and lettuce
Prep Tips:
-
Cook the beans, corn, and peppers with taco seasoning.
-
Store the fillings in separate containers for easy assembly when you’re ready to eat.
-
Keep tortillas or taco shells in a separate container to avoid sogginess.
Benefits: This meal is fun, customizable, and full of fiber and plant-based protein.
6. Vegan Pasta Salad
A vegan pasta salad makes for a quick, refreshing meal option. You can toss it with vegetables, a protein like chickpeas or tofu, and a tangy dressing for a complete meal.
Ingredients:
-
1 cup whole-grain or gluten-free pasta
-
1 cup cherry tomatoes, halved
-
1 cucumber, diced
-
½ red onion, chopped
-
1 cup chickpeas or tofu, cubed
-
Dressing: olive oil, lemon juice, dijon mustard, and garlic powder
Prep Tips:
-
Cook pasta and vegetables, then mix with chickpeas or tofu.
-
Store in an airtight container for up to 3 days.
-
Add dressing just before serving to keep it fresh.
Benefits: A refreshing and filling meal packed with fiber, protein, and healthy fats.
7. Vegan Chili
Chili is a one-pot wonder that’s perfect for meal prepping. Packed with protein-rich beans, vegetables, and spices, it’s a hearty and comforting meal that’s easy to store and reheat.
Ingredients:
-
1 can black beans, kidney beans, and pinto beans
-
1 onion, chopped
-
1 bell pepper, chopped
-
2 cups crushed tomatoes
-
1 can diced tomatoes with green chilies
-
Chili powder, cumin, garlic powder, and paprika
-
Olive oil for sautéing
Prep Tips:
-
Make a large batch of chili and store it in individual containers for easy grab-and-go meals.
-
Serve with cornbread or over rice for extra comfort.
Benefits: A warm, filling, and protein-packed meal that keeps you satisfied for hours.
Read more about Vegan-Friendly Clothing Brands…
Conclusion
Meal prepping doesn’t have to be complicated or boring, and it certainly doesn’t have to include animal products.
With these vegan-friendly meal prep ideas, you can enjoy delicious, nutritious, and satisfying meals throughout the week without spending hours in the kitchen.
Whether you’re looking to save time, eat healthier, or reduce your environmental impact, meal prepping is a great way to stay on track with your vegan lifestyle.
