Vegan Meal Prep Ideas, for a Week of Plant-Based Meals

Meal prepping is a total game-changer for anyone looking to simplify their week, save some time, and stay on track with healthy eating. If you’re living vegan, meal prep ensures that you will never find yourself sans a healthy, plant-based meal at your fingertips. Whether you’re just diving head-first into the world of vegan or are an old pro, these vegan meal prep ideas will keep you fueled, full, and organized throughout the week.

Why Vegan Meal Prep?

Meal prepping not only saves time and money but also avoids food waste and helps you keep up with a healthy habit of eating regularly. Vegan meal prep, on one hand, allows you to add varieties to plant-based ingredients in your meals to help you achieve the much-needed nutrients for optimal health. Moreover, having it prepared in the refrigerator helps you avoid reaching out to junk or other less healthy meals as soon as hunger calls.

Here are some easy and delicious vegan meal prep ideas to get you planning out a super healthy, plant-based week.

1. Overnight Oats

Overnight oats are an amazing breakfast that doesn’t require cooking and can be customized in just about every way imaginable. They are filling, packed with nutrients that keep you energized throughout the morning, and very easy to digest due to their high fiber content.

Ingredients:

1/2 cup rolled oats
1 cup plant-based milk-almond, soy, or oat
1 tb chia seeds or flaxseeds
Fresh or frozen fruits: berries, sliced banana, and mango nuts and/or seeds for added texture: almonds, walnuts, sunflower seeds

Instructions:

Mix the oats with plant-based milk, chia or flaxseeds, and a handful of fruit in a jar.
Stir, cover, and let it chill in the fridge through the night.
Top with more fruit, nuts, or an almond butter drizzle in the morning for added flavor.

Why It’s Great: Overnight oats save oodles of time and make for a really filling, healthy start to the day. The added bonus is that making up a few jars on Sunday will sort you out for most of the week.

2. Chickpea Salad Wraps

This is a delicious chickpea salad that is full of protein and finds its place in wraps, sandwiches, or atop greens. It’s super fast to put together and keeps fresh in the fridge for a few days, thus being perfect for lunch.

Ingredients:

1 c. chickpeas, drained and rinsed
2 tbsp vegan mayo or mashed avocado
1 tbsp mustard
1 celery stalk, finely chopped
Salt, pepper, and paprika to taste
Whole-grain wraps or lettuce leaves

Instructions:

In a big bowl, mash the chickpeas with a fork until they’re somewhat smashed.
Add in the vegan mayonnaise, mustard, celery, salt, pepper, and paprika, then stir until combined.
Spoon the mixture into whole-grain wraps for a filling meal or into lettuce leaves for a low-carb option.

Why It’s Great: Chickpea salad is ridiculously versatile, yummy, and takes just minutes to make. But even more importantly, it is filled with fiber and plant-based protein to make for a truly satiating lunch.

3. Roasted Veggies and Quinoa Bowls

Roasting vegetables is one of the key elements to meal prep, as they are super easy to make in bulk, and you can combine them with grains, greens, and sauces in different variations. Pair roasted vegetables with quinoa for a protein-packed base that’s packed with fiber and essential amino acids.

Ingredients:

1 cup quinoa, rinsed
Assorted vegetables: sweet potatoes, bell peppers, zucchini, broccoli
2 tbsp olive oil
Salt, pepper, herbs (such as thyme, rosemary, or Italian seasoning)

Instructions:

Cook the quinoa according to package instructions.
Chop the veggies and toss them with some olive oil, salt, pepper, and herbs.
Roast in the oven at 400°F for about 20-25 minutes, or until tender.
Divide the cooked quinoa and roasted veggies between meal prep containers.

Why It’s Great: Roasted vegetable and quinoa bowls can be extremely healthy, filling, and really customizable to whatever your tastes are. Add a dollop of hummus or a pour of tahini dressing over the top for a satisfying meal.

4. Lentil and Vegetable Soup

Soups are some of the best options for meal prep because they’re so easy to make en masse, portion out, and store in the fridge or freezer. This lentil and vegetable soup is full of plant-based protein and nutrients, which makes it a hearty, satisfying choice when taken to lunch or dinner.

Ingredients:

1 cup lentils (green or brown)
1 onion, diced
2 carrots, chopped
2 celery stalks, chopped
4 cups vegetable broth
1 can diced tomatoes
2 cloves garlic, minced
Salt, pepper, and thyme

Instructions:

Sauté the onions, carrots, and celery in a big pot until tender.
Add the garlic and cook for another minute.
Add vegetable broth, diced tomatoes, lentils, and thyme.
Simmer for 25 to 30 minutes or until the lentils are tender.
Season with salt and pepper to taste.

Why It’s Great: Nutrient-dense, filling, and high in fiber, this soup is great to have in the fridge for a few days. Divide into containers and reheat for a quick healthy meal.

5. Buddha Bowls with Tahini Dressing

Buddha bowls are one of the most versatile vegan meal prep ideas, consisting of mix-and-match grains, veggies, and proteins. Easy to assemble and customize with your favorite ingredients.

Ingredients:

Base: Brown rice, quinoa, or couscous
Protein: chickpeas, tofu, or tempeh; Veggies: spinach, carrots, cucumber, cherry tomatoes;
Toppings: avocado, seeds-pumpkin or sunflower, fresh herbs;
Tahini Dressing:
- 2 tbsp tahini
- Juice of 1 lemon
- 1 tbsp maple syrup
- 1-2 tbsp water to thin

Instructions:

Cook the base grain-prep the protein by either baking or sautéing the tofu/tempeh.
Assemble the base, protein, and veggies in meal prep containers.
Whisk together tahini dressing ingredients and drizzle over bowls.

Why It’s Great: Buddha bowls are colorful, flavorful, and full of a wide range of nutrients. Prepare all components separately and assemble each day for freshness.

6. Snacking Energy Bites

Having healthy snacks on hand can make all the difference in sticking to a healthy diet. These no-bake energy bites are quick to make, loaded with healthy fats, and perfect for an on-the-go snack.

Ingredients:

1 cup rolled oats
1/2 cup of peanut butter or almond butter
1/4 cup maple syrup
1/4 cup chia seeds or flaxseeds
1/4 cup chocolate chips, if desired

Instructions:

Combine all ingredients in a bowl and mix until well combined.
Roll into small balls and refrigerate for at least 30 minutes to set.

Why It’s Great: These energy bites are portable, satisfying, and the perfect mid-afternoon pick-me-up.

7. Zoodles with Marinara Sauce

Zucchini noodles are an amazing substitute for pasta and make a super light meal. Along with a simple marinara sauce, this is so easy to make, and it’s the perfect main course for lunch or dinner.

Ingredients:

2 large zucchinis, spiralized into noodles
1 cup marinara sauce
Fresh basil and nutritional yeast (optional)

Instructions:

Sauté the zoodles in a skillet over for 2-3 minutes until slightly softened.
Add marinara sauce and heat until warmed through.
Top with fresh basil and a sprinkle of nutritional yeast.

Why It’s Great: Zoodles are light, healthy, and easy to make. They take well to a lot of different types of sauces and toppings.

Conclusion

Get ready for a week of healthy, plant-based meals that are as nutritious as they are satisfying, from hearty soups to vibrant Buddha bowls. These recipes have it all, from flavors to textures that make healthy eating easy and enjoyable. All you need is a little time prepping on the weekend, setting yourself up for a week of delicious, stress-free meals. Happy prepping!