Meal prepping can be a great way to set yourself up for success and achieve your nutrition goals. Instead of relying on processed and expensive ready-made meals from the grocery store or take out meals, you can have delicious meals in your fridge that nourish your body! Don't know what to prep? Don't worry - here are over 30 healthy vegan meal prep ideas or you!
Healthy Vegan Meal Prep Ideas
In this blog post, I have collected some easy and delicious healthy vegan meal prep ideas for you. You will find meal prep ideas for
- breakfast (what an awesome way to start your day with a prepped breakfast, right?)
- lunch (perfect to take to work/school)
- dinner (nothing better than having a ready-made dinner in the fridge after a long day!)
- snacks (sweet and savory!)
Use this quick navigation to jump to what you are looking for - or simply keep scrolling.
- sweet breakfast meal prep ideas
- savory breakfast meal prep ideas
- healthy vegan meal prep ideas for lunch
- dinner meal prep ideas - components
- dinner meal prep ideas - entire meals
- healthy sweet snacks perfect for meal prepping
- healthy savory snacks for meal prep
Healthy Vegan Meal Prep Ideas For Breakfast
Sweet Breakfast Meal Prep Ideas
Overnight oats probably come up most if you search for breakfast meal prep recipes. But what is so great about them?
- easy to make - only takes 5-10 minutes
- can be made in bulk and then enjoyed throughout the week
- very versatile - you can experiment, find your own flavors that you like, and use up nuts, seeds, frozen fruits, ...
Check out these overnight oats recipes:
Can smoothies be prepped? Yes, they can! Simply prepare all the ingredients that you would put into the smoothie and store them in the fridge/freezer.
If you are using bananas, cut/break them up into little chunks. For apples, wash and deseed them, then cut into small chunks. So in the morning, you only need to throw everything into your smoothie mixer and blend.
Check out these 5 Green Smoothie Tips to make delicious green smoothies.
Making your own granola at home is not only so much fun because you can add whatever you like - it also is a lot healthier then store-bought granola. Prepare a huge batch at the start of the week and enjoy it with some plant milk, vegan yogurt and fresh fruit in the morning. This also makes a great snack!
Try these granola recipes:
Savory Breakfast Meal Prep Ideas
When I am not making a sweet breakfast, I usually make tofu scramble. It is a great protein-rich breakfast (which you can also enjoy for lunch or dinner!). Plus, you can get creative and add what's in season, like mushrooms, broccoli, leek, arugula, spinach...
Here is a simple tofu scramble recipe: Healthy Tofu Scramble Breakfast Bowl
Taking tofu scramble to the next level, why not make a breakfast burrito? Or you can serve it as a breakfast burrito bowl if you're not a fan of burritos. Simply make some tofu scramble, add baked/steamed potatoes and some leafy greens like spinach or kale.
Healthy Vegan Meal Prep Ideas For Lunch
Meal Prep Bowls
Meal prep bowls are great for lunch! They can be whatever you want them to be. Choose a plant-based protein like tofu, tempeh, chickpeas or beans, then add a whole grain (like whole-grain rice, quinoa, couscous) and a few veggies (broccoli, bell pepper, carrots, olives, tomatoes). Finish everything with a delicious sauce (tahini + lemon juice is a really easy one) and salt and pepper to taste.
Here are a few ideas:
- meal prep bowl with couscous, olives, tomatoes, cucumber, parsley, walnuts and tofu "feta"
- bowl with chickpeas, quinoa, baked bell peppers, broccoli and a tahini dressing
- meal prep bowl with turmeric rice, edamame, beetroot and cauliflower
- Moroccan Cauliflower Rice Buddha Bowl
- Warming Chickpea Bowl (oil-free)
- Quinoa and Black Bean Buddha Bowl (Iron-Rich)
Take all the ingredients for a burrito and put them into a bowl. This recipe is made with rice, black beans, tomato salsa, bell peppers and a delicious sauce: Vegan Meal Prep Burrito Bowl
Again, another "deconstructed" meal. Check out this recipe: Simple Vegan Sushi Bowl for Meal Prep
Pasta salads are great as a to-go lunch because they can enjoyed cold. So they are a great option if you are on the go and don't have a microwave near you. To make a pasta salad, you need your favorite type of pasta (penne or farfalle work great), a delicious dressing (hummus, tahini dressing, pesto), a few veggies like olives, artichokes or tomatoes and optionally something crunchy (nuts and seeds) and some plant-based protein like tofu or tempeh.
Check out these pasta salad recipes:
Quinoa salads can also be enjoyed cold and a so easy to prepare. While you cook some quinoa, combine your favorite veggies like tomatoes, cucumber, olives, bell peppers, then add some spices, a little bit of lemon juice, some nuts/seeds. Then, mix in the quinoa salad.
You can even get creative and add something like citrus fruits, like in this recipe: Vegan Citrus Quinoa Salad
Another meal prep lunch that can (or should) be eaten cold. Vegan sushi is actually so simple to make and you hav so many options. Here are a few ideas what you can add to your sushi:
- green beans
- baked pumpkin
- baked sweet potato
- bell pepper
- vegan cream cheese (made with cashews or tofu)
- spring onion
Try this recipe for vegan sushi: Vegan Sushi with Carrot Lox and Tahini Tofu
Healthy Vegan Meal Prep Ideas For Dinner
For dinner meal prep ideas, I created two categories - components and entire meals. Prepping components can be a great way to switch things up and might be for you if you want a lot of variety. Also, if you don't want to entirely decide just yet what you'll eat in two days, why not prep a few components and then you can mix and match how you like.
Meal Prep Ideas for Dinner - Components
Whole grains like brown rice, quinoa, cousocus, barley, buckwheat or bulgur basically go with almost any meal. Simply cook a few portions (depending on how many people you are prepping for) and then you can serve it with some veggies and beans in the evening, as a side for curries, stews and soups, or trow them in to a salad.
Pasta sauces can also be used to make lasagna or to serve with rice, so they are also very versatile. And if you are prepping a vegan cheese sauce, you can also use it as a dipping sauce for baked potatoes or nachos. Here are a few ideas for pasta sauces:
There is not a week where I don't prep any baked veggies. They are so simple to make - basically just cut them up, season and then into the oven - and you can use them in so many ways. On sandwiches, in salads, to make a bowl, layered in lasagna... endless options!
Great veggies to bake in the oven are broccoli, cauliflower, bell pepper, zucchini, eggplant, fennel, potatoes and sweet potatoes.
Served on a burger or simply with some grains and veggies on the side - veggie patties are another awesome meal prep idea! Plus, you can use up any veggies/beans/cooked grains that you need to use up - like beetroot, buckwheat, black beans, white beans, chickpeas, sweet corn, carrots...
Prepare a few servings of pesto and serve it with pasta in a pesto pasta salad, or as a sauce for baked potatoes or on sandwiches. Check out these pesto recipes:
Hummus is great on sandwiches, in bowls, as a snack - you an even use it as a pasta sauce. For the base, blend cooked chickpeas, tahini, lemon juice, salt and pepper. Then you can add whatever you like. Here are a few ideas:
- dried tomatoes
- pumpkin puree
- pine nuts
You could prepare a simple salad dressing with tahini, lemon juice, salt, pepper, a little bit of water and optionally some maple syrup. Or a peanut sauce (peanut butter, soy sauce, maple syrup, water) which is awesome with pretty much anything!
Great to throw into pasta/quinoa salads, serve in a bowl or as a snack - roasted chickpeas are also another simple meal prep idea. Add a few spices like smoked paprika, garlic powder, salt, pepper, cumin and cayenne and then bake in the oven until crispy (20-30 minutes).
Coleslaw basically needs to be made in advance to taste better - so it's perfect for meal prep! It is also a great way to eat some more raw veggies. You can add apples, carrots or chili to your coleslaw to spice it up.
Cut into cubes and bake them in the oven for 20-25 minutes - so simply. For extra flavor and crispiness, add some soy sauce or tamari and cornstarch before baking.
Meal Prep Ideas for Dinner - Entire Meals
Curry is awesome for meal prepping because it tastes better on the second day! Here are a few curry recipes:
What I love about lasagna is that you can basically store it in the dish that you baked it in - so you save yourself some dishes that you don't have to wash! Which, if you are meal prepping a lot, can be really helpful.
Chili Sin Carne
Chili is great for batch cooking. Make a huge batch and then freeze some for later. Before you freeze chili, you want to divide it into portions, so you don't have to heat up everything when you only want a little bit.
Soups are great for meal prep - especially in autumn and winter. They usually taste better on the next day (especially pumpkin soups!). Serve it with some bread and you've got a delicious meal.
Healthy Vegan Meal Prep Ideas For Snacks
Sweet Snack Meal Prep Ideas
Energy balls are so simple to make at home - so you don't have to buy overpriced ones at the supermarket anymore. Simply blend some medjool dates, peanut butter/tahini and then you can add your favorite nuts and seeds. Spice it up with some cocoa powder, cinnamon or dried fruits. You can store them in the fridge or even in the freezer.
Similar to energy balls - very simple to make at home and a lot cheaper! Plus, you can get creative and recreate your favorite childhood snack.
If you make a large serving, this can also be a delicious breakfast.
Savory Snack Meal Prep Ideas
Hummus and Veggie Sticks
Prepare your favorite hummus (see above for some flavor ideas) and cut up some veggies. Bell peppers, cucumber, carrots and celery works really well.
My favorite spice combination for roasted chickpeas is smoked paprika, chili powder and maple syrup. Sweet and spicy and they get extra crispy due to the maple syrup.
What is your favorite meal prep recipe? Let me know in the comments below!