13 Vegan Meal Prep Ideas for a Healthy Week

Eating vegan might seem like a challenge, but it doesn’t have to be. It can actually be easy and fun, especially when you meal prep. Who doesn’t love having delicious and healthy meals ready to go? Meal prepping saves time, reduces stress, and ensures you have nutritious food always at hand.

I’ve gathered some of the best vegan meal prep ideas that are not only tasty but also easy to prepare. This article will help you explore different meals that you can make in advance, so you can enjoy a balanced vegan diet throughout the week.

1. Spicy Chickpea Buddha Bowl

I love making a Spicy Chickpea Buddha Bowl because it’s easy and delicious.

First, I preheat the oven to 400°F. Then, I take my sweet potatoes and chop them into small cubes. I toss them with some olive oil, salt, and paprika before spreading them out on a baking sheet.

While the sweet potatoes are roasting, I focus on the chickpeas. In a bowl, I mix the chickpeas with sriracha, maple syrup, garlic powder, and a pinch of salt. Once the sweet potatoes have baked for 15 minutes, I add the chickpeas to the oven for another 15 minutes.

For veggies, I sauté some spinach in a pan with a bit of olive oil and garlic until it’s wilted.

When everything is ready, I layer my bowl with brown rice, the roasted sweet potatoes, and chickpeas. I top it all off with the sautéed spinach and a few slices of avocado for creaminess.

This Buddha bowl is a great way to get a balance of flavors and nutrients in every bite. It’s spicy, savory, and satisfying. For the full recipe, visit Crazy Vegan Kitchen’s Spicy Buddha Bowl.

2. Vegan Lentil Shepherd’s Pie

One of my favorite meal prep ideas is Vegan Lentil Shepherd’s Pie. It’s hearty and delicious.

I start by washing, peeling, and cubing the potatoes. I place them in a pot with water and then set it aside.

Next, I cook onions and carrots until the onions turn translucent. Then I add chopped mushrooms and dried herbs for extra flavor.

Once everything is cooked, I add cooked lentils, peas, and corn. I let it cook for about 5 minutes so the sauce thickens slightly.

I transfer this mixture to a large baking dish and spread mashed potatoes on top. I bake it in the oven uncovered for about 30 minutes.

For those who love a bit of spice, sprinkling some smoked paprika, parsley flakes, and ground pepper before baking adds an extra kick.

You can check out the recipe on No Sweat Vegan if you need more details.

This dish is perfect for prepping in advance and reheats beautifully. I love how comforting it is!

3. Quinoa Salad with Lemon Vinaigrette

I love making quinoa salad with lemon vinaigrette. It’s light, refreshing, and perfect for meal prep. Here’s how to do it.

First, cook the quinoa. I rinse it in a fine sieve until the water runs clear. Then, I transfer it to a pot with water and bring it to a boil. Once it’s boiling, I cover it and let it simmer for about 15 to 20 minutes. When it’s done, I let it cool.

While the quinoa is cooking, I prepare the veggies. I like to chop cucumbers, tomatoes, and parsley. Sometimes, I also add some bell peppers for extra crunch. Then, I mix all the veggies in a large bowl.

Next, I make the lemon vinaigrette. In a small bowl, I whisk together fresh lemon juice, olive oil, mustard, garlic salt, and a bit of garlic. I make sure everything is well combined.

Once the quinoa is cool, I mix it with the veggies. Then, I pour the lemon vinaigrette over the salad and toss everything together.

It’s easy to store this salad in the fridge. It stays fresh for a few days, making it perfect for quick lunches or dinners. This quinoa salad with lemon vinaigrette is a staple in my meal prep routine.

4. Chickpea and Spinach Stew

Chickpea and spinach stew is one of my favorites for meal prep. It’s hearty, filling, and super easy to make.

First, I heat some olive oil in a large pot and sauté onions and garlic until they’re soft. Then, I add chopped tomatoes, chickpeas, and fresh spinach.

I pour in some vegetable broth and let everything simmer. Seasoning is key, so I make sure to add parsley, cumin, coriander, kosher salt, and black pepper.

I love that this stew can be made in a slow cooker too. Just toss in all the ingredients. Let it cook on low for a few hours until everything is tender and flavors meld together.

It’s perfect for making ahead and storing in the fridge. This stew reheats well, making it a great option for busy weekdays.

For extra flavor, I sometimes add a bit of curry powder and ginger. This gives it a warm spice that pairs nicely with the chickpeas and spinach. I like to serve this stew with some crusty bread or over a bowl of rice.

5. Vegan BBQ Tofu Tacos

Vegan BBQ tofu tacos are fun and tasty. They’re perfect for meal prep. Here’s how I make them.

I start by crumbling firm tofu and mixing it with BBQ sauce. Usually, I use a smoky sauce for extra flavor. I add some onion powder, garlic powder, and a bit of smoked paprika for a kick.

Next, I heat a skillet with a little oil and cook the tofu until it’s crispy. This takes about 10-15 minutes. I stir it often to make sure it cooks evenly.

While the tofu cooks, I prep the toppings. My favorites are shredded lettuce, diced tomatoes, and avocado slices. Sometimes, I also add a bit of vegan sour cream or salsa.

When the tofu is done, I assemble the tacos. I like to use small corn tortillas. I fill them with the BBQ tofu and add my toppings. They’re ready to eat or pack for lunch.

These tacos hold up well in the fridge. Just reheat the tofu filling and add fresh toppings when you’re ready to eat. You can find a great BBQ tofu taco recipe at This Savory Vegan.

6. Sweet Potato Black Bean Burritos

I love making Sweet Potato Black Bean Burritos for meal prep. They are tasty, filling, and super easy to put together.

First, I preheat the oven to 400°F and chop sweet potatoes into small cubes. I then toss them in olive oil, paprika, garlic powder, and salt. I spread them out on a baking sheet and bake them for about 20 minutes until they’re tender.

While the sweet potatoes are roasting, I sauté some onions and red bell peppers. I add black beans to the mix, followed by some taco seasoning.

Once everything is cooked, I assemble the burritos. I spread the sweet potatoes, beans, and veggie mixture on a whole wheat tortilla. I add some avocado slices and maybe a bit of salsa for an extra kick.

These burritos are great for meal prep. I wrap them tightly in foil and store them in the fridge. When I’m ready to eat, I just heat them up and enjoy a delicious, homemade meal.

For a detailed guide, you can check out this recipe for Black Bean Sweet Potato Burritos and another variation at Kim’s Cravings. They offer some creative twists that you might enjoy.

7. Roasted Veggie and Hummus Wrap

I love making roasted veggie and hummus wraps for meal prep. They are easy to prepare and packed with flavor.

First, I preheat the oven to 400°F. I chop up some of my favorite vegetables like bell peppers, zucchini, and carrots. Then, I spread them out on a baking pan, drizzle with olive oil, and season with salt and pepper. They go into the oven for about 20 minutes.

While the veggies are roasting, I get my tortillas ready. I spread a generous layer of hummus on each tortilla, making sure to leave a little space around the edges. This helps keep everything neat when I wrap them up.

When the vegetables are done roasting and have cooled slightly, I place a handful on each tortilla. Sometimes I add a bit of spinach for some extra greens.

Finally, I fold each side of the tortilla and roll them up carefully. These wraps are delicious right away, but they also store well in the fridge for a few days. Perfect for a healthy grab-and-go lunch!

For more details, check out recipes like this one from Luci’s Morsels or The Garden Grazer.

8. Maple Sriracha Tempeh Bowls

Maple Sriracha Tempeh Bowls are one of my favorite meal prep ideas. They combine spicy and sweet flavors perfectly.

First, I cut the tempeh into bite-sized pieces. Then, I toss the tempeh with cornstarch to make it crispy when cooked.

For the sauce, I mix soy sauce, maple syrup, Sriracha, sesame oil, and ginger powder. I love how the maple syrup adds just the right amount of sweetness.

I heat some oil in a skillet over medium heat and add the tempeh, making sure the pieces don’t touch. Cooking the tempeh until it’s golden brown gives it a lovely texture.

Once the tempeh is ready, I pour the sauce over the tempeh and toss it to coat each piece evenly. This step enhances the flavor.

This dish is perfect for meal prepping. I store the tempeh in the fridge and pair it with some brown rice and steamed veggies for a complete meal.

For detailed instructions, you can check out this Maple Sriracha Tofu Bowls recipe, which follows a similar process.

9. Butternut Squash Soup

I love making butternut squash soup for meal prep. It’s one of those dishes that gets better as it sits in the fridge.

To start, I preheat the oven to 400°F (200°C). Then, I peel and chop the butternut squash into cubes. Sometimes I add carrots too.

I toss the squash in olive oil, salt, pepper, and some dried thyme or basil. Spread it all on a baking sheet.

Roasting the butternut squash brings out its natural sweetness. I usually roast for about 30 minutes until it’s tender and a bit caramelized.

While the squash roasts, I cook some onions and garlic on the stove. Once the squash is done, I blend it with the onions, garlic, and vegetable broth until smooth.

Sometimes, I add a splash of coconut milk to make it extra creamy. A bit of ginger and nutmeg can also add a nice warm flavor.

This soup stores well in the fridge and reheats perfectly. It’s a comforting, easy meal to enjoy throughout the week. For more detailed steps, check out this butternut squash soup recipe.

10. Vegan Mushroom Stroganoff

One of my favorite comforting meals is a creamy vegan mushroom stroganoff. It’s hearty and full of flavor, making it perfect for meal prep.

I start by heating some butter in a pot and sautéing onions until they turn golden. Then, I add garlic and mushrooms, cooking until the mushrooms start to sweat.

Next, I incorporate flour, mixing well to avoid any white streaks. Deglazing the pot with some white wine adds a nice depth to the dish.

After that, I pour in a mix of vegetable broth with a few tablespoons of coconut milk, tahini, nutritional yeast, paprika, and a pinch of salt. This combination makes the sauce rich and creamy.

I let it simmer for about 10 minutes. Just before it’s done, I add a spoonful of Dijon mustard for a little tang.

For the pasta, I cook it separately according to the package instructions and then combine it with the sauce. It creates a deliciously satisfying meal that lasts well in the fridge.

You can find this Creamy Vegan Mushroom Stroganoff recipe online for more detailed steps and tips. It’s a great way to enjoy a classic dish in a plant-based version!

11. Tofu Scramble Breakfast Burrito

I love starting my day with a Tofu Scramble Breakfast Burrito. It’s a hearty and delicious meal that keeps me full for hours. Plus, it’s super easy to make.

First, I crumble tofu into a bowl and mix it with nutritional yeast, chili powder, garlic powder, and turmeric. This gives it a savory flavor and a beautiful golden color.

Then, I sauté onions and garlic in a large skillet until they become soft. After that, I add the tofu mix and cook it for about five minutes, stirring occasionally.

To make the burrito even more delicious, I like to add roasted bell peppers and mushrooms. They add a nice texture and extra vitamins.

I warm my tortilla in a pan for a few seconds on each side before filling it with the tofu scramble. Sometimes, I also add avocado slices or a spoonful of salsa for an extra kick.

If you’re looking for a quick and healthy breakfast, this Tofu Scramble Breakfast Burrito is perfect. It’s high in protein and entirely plant-based, making it a great option for anyone wanting a nutritious start to their day. For a detailed recipe, you might want to check out this Vegan Breakfast Burrito With Scrambled Tofu.

12. Cauliflower Buffalo Wings

I love making Cauliflower Buffalo Wings for meal prep. They’re crispy, spicy, and perfect for snacking or adding to salads.

First, preheat the oven to 450°F and line a baking sheet with parchment paper. Toss the cauliflower florets in a batter made from flour and water until they’re well coated.

Spread the florets on the baking sheet and bake for 20-30 minutes until crispy. While they bake, I prepare the buffalo sauce by mixing hot sauce and melted vegan butter.

Once the cauliflower is done, I dunk each piece in the buffalo sauce. For extra crispiness, I sometimes bake them for another 10-15 minutes.

These wings are great with a side of celery sticks and vegan ranch dressing. Check out this recipe from That Vegan Babe for more details.

13. Vegan Pesto Pasta Salad

I love making a vegan pesto pasta salad for meal prep. It’s fresh, tasty, and easy to put together.

First, cook your favorite pasta according to the package directions. While the pasta is boiling, I like to roast some veggies. Place sliced courgette, asparagus, and cherry tomatoes on a tray. Drizzle with a bit of oil and seasoning. Bake them at 180°C (356°F) for about 20 minutes.

While the veggies are roasting, it’s time to make the pesto. You can use store-bought vegan pesto or make your own. I enjoy blending fresh basil, garlic, cashews, lemon juice, nutritional yeast, and olive oil. Make sure it’s smooth and well combined.

Once the pasta is done, drain and cool it. Adding frozen peas in the last two minutes of boiling adds a nice touch. After draining, cool the pasta by rinsing it with cold water or spreading it on a platter and putting it in the fridge.

Mix the pasta with the pesto in a large bowl. Add the roasted veggies and any extra ingredients you like. Sometimes, I’ll add spinach, sun-dried tomatoes, or olives.

Store the pasta salad in an airtight container. It keeps well in the fridge for about five days. This makes it perfect for meal prep, and it’s always a hit in my house!

Why Meal Prep?

Meal prepping is a fantastic way to stay on track with your vegan diet while saving time and money. Let’s dive into some key reasons why meal prepping is so beneficial.

Benefits of Vegan Meal Prep

Meal prepping can help you stick to your dietary goals. By preparing meals in advance, you avoid the temptation of quick, less healthy options.

Health Improvements: When you take control of your meals, you’re more likely to include a variety of fruits, vegetables, and proteins, contributing to better overall health.

Cost Savings: Shopping with a meal plan in mind reduces impulse purchases and food waste. You can buy items in bulk, which can save money over time.

Stress Reduction: Having meals ready-to-eat reduces the daily stress of deciding what to cook. No more frantic searches in the refrigerator for something to eat.

Time-Saving Tips

Meal prepping doesn’t have to be time-consuming. Start simple and gradually increase the variety of meals you prepare.

Batch Cooking: Cook large quantities of staples like grains, beans, and roasted vegetables. Store them in the fridge or freezer for easy access throughout the week.

Multi-Use Ingredients: Choose ingredients that work in multiple dishes. For example, roasted sweet potatoes can be used in salads, wraps, or as a side dish.

Organize and Plan: Make a meal plan for the week and a corresponding shopping list. Spend a few hours on a designated day to cook and store meals.

Use the Right Tools: Invest in airtight containers, a good set of knives, and a reliable oven. Proper equipment makes the process smoother and more enjoyable.

Nutritional Balance

Ensuring a balanced diet while sticking to vegan meal prep is essential. It’s important to include enough protein, vitamins, and minerals to keep yourself healthy and energetic.

Incorporating Protein

Finding the right protein sources in vegan diets can be challenging but essential. Tofu, tempeh, and seitan are my go-to choices; they are versatile and packed with protein.

For a quick breakfast, Peanut Butter Banana Overnight Oats are fantastic. They offer 27.2 grams of protein per serving and are super easy to make.

Legumes like lentils, chickpeas, and black beans also add protein and fiber. I like making a Chickpea Salad Sandwich which is not only tasty but also provides a good protein punch.

Essential Vitamins and Minerals

Getting the necessary vitamins and minerals on a vegan diet requires a bit of planning. Dark leafy greens like spinach and kale are rich in important nutrients.

For a fun twist, try a Tofu Scramble. It offers a good dose of iron and calcium. Pair it with sliced avocado and cherry tomatoes for even more vitamins.

Don’t forget about nuts and seeds. Chia seeds, for example, are rich in omega-3 fatty acids and magnesium. Adding them to smoothies or oatmeal can make a big difference.

Storage and Reheating

Keeping your vegan meal preps fresh and reheating them safely is crucial. Below, you’ll find tips on how to store your meals for maximum freshness and how to reheat them properly.

Best Practices for Freshness

I always make sure to store my vegan meals in airtight containers. This helps keep out moisture and prevent spoilage. Glass containers are my favorite because they don’t absorb odors or stains like plastic.

Labeling each container with the date it was prepared helps me keep track of how long it has been stored. Generally, I aim to consume refrigerated meals within 3-5 days. For freezing, I first allow the meals to cool completely and then portion them out.

Using a vacuum sealer can extend the freshness even more by removing air from the packaging. For foods like soups and stews, try freezing them flat in resealable plastic bags to save space in the freezer.

Safe Reheating Tips

When it comes to reheating vegan meals, I prefer using the stove or oven for even heating. Microwaves are convenient but can sometimes lead to uneven heating. If I do use a microwave, I always stir the food halfway through cooking.

For meals that were frozen, I move them to the refrigerator the night before to thaw. This helps maintain their texture and flavor. I also ensure that reheated meals reach an internal temperature of 165°F (74°C) to kill any potential bacteria.

If reheating on the stove, I’ve found adding a little water or broth prevents the food from drying out. Covered pans and dishes also retain moisture better, giving you a delicious, evenly heated meal.