Whether you’ve just started a new diet or are a veteran of the vegan lifestyle, learning to whip up exciting new recipes is half the fun! Check out this vegan meal prep guide for some of the tastiest dishes around.
It’s hard enough to find the time to cook a good meal during the week, let alone a healthy vegan one. That’s why so many individuals are choosing to prepare the week’s meals beforehand these days. Plus, you can easily take these dishes to work with you, ensuring you won’t be tempted to break your diet.
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Not only will this vegan meal prep guide help you eat healthily, you stand to save a decent chunk of change by preparing your weekly meals each Sunday. Each of these dishes are easy to make and sure to please, so let’s get started with the list!
Vegan Meal Prep Options
1. Red Lentil Dal
You can choose to get fancy with this one if you want, but the recipe tastes just as good when simplified.
Start with a tablespoon of olive oil in a pan, then add two cups of chopped onions and three minced garlic cloves once everything is heated up. Allow the contents to simmer, then add a little water and one cup of dried red lentils. If you can’t find any lentils at the store, quinoa will do just fine.
To flavor, start by adding a ¾ teaspoon of both turmeric and ground cumin. Then, dash in a half teaspoon of ground ginger. At this point, you can choose to add cooked rice if you wish, but it isn’t necessary. Plum tomatoes, cilantro, and jalapeno chilis will take this dish to the next level.
2. Roasted Sweet Potato Dish
3. Curried Chickpeas
All you really need to do for this dish is make curry and stir in some chickpeas as they cook. However, you can certainly add a ton of flavor to this simple meal.
Just like before, you need to sauté onion and garlic in a large pot using olive oil. From there, drain and add the chickpeas along with a can of tomato sauce. Throw in a cup of water and one tablespoon of curry powder, then stir occasionally until the chickpeas simmer. You can add cilantro to kick the flavor up a notch, or even put the finished product over rice for a more filling meal.
4. Quinoa Burrito Bowl
5. Roasted Brussel Sprout Polenta Bowl
When it comes to vegan meal prep, it might not get any more filling than this. Start by slow cooking brussels sprouts in a pan with balsamic vinegar and a dash of sea salt. While they’re cooking, carnalize onions with a little olive oil in another pan.
Once your onions are looking tasty, add some kale, and garlic powder then lets this pan sauté for about another two minutes. Transfer the brussels sprouts to the onion pan and set it aside. Next, open up a tube of polenta and cut it into chunks before heating it up.
Mix in a half cup of vegetable broth with your polenta, stir until creamy, then mix everything together in one pan. Once you have it hot enough, it’s ready to store in the fridge.
6. Chickpea Trail Mix
7. Mason Jar Salad
This one is as simple as they come. Grab a few mason jars (or literally any other container you want) and toss everything you enjoy on your salad. Make sure to add the dressing, too. Mix it up and dive in when ready.
8. Pumpkin Cheesecake Bites
9. Quinoa Burritos
Another simple yet satisfying recipe. Heat up some quinoa, then place it on tortillas. From there, add what you like! Spinach, hemp seeds, your favorite type of bean, and a vegan sauce will help make this meal complete.
10. No-Bake Raspberry Protein Bars
11. Pho Soup
Place the following in a pan, precisely in this order, allowing each time to cook before adding the next ingredient:
At the same time, boil a pot of water for your rice noodles. Mix these two pots together in your serving dish, then add:
Mung bean sprouts
And chopped peanuts
12. Peanut Butter Fudge
13. Enchilada Lunch Bowl
Rice, beans, tomatoes, and onions all cooked and ready to eat in a bowl. Bonus points for vegan cheese and a little fake chicken.
14. Trail Mix Granola
15. Tempeh Roasted Bowl
Similar to the brussels sprout dish, this meal swaps out the small veggies for tempeh. Flavor them with a little pineapple or eat them as-is with olive oil. Throw in some carrots, zucchini, and quinoa to craft a more flavor-packed meal.
16. Black Bean Brownies
17. Tofu Burrito Bowl
Crumble up some tofu and fry it up with olive oil, salt, and pepper. Add some chipotle powder, chili powder, paprika and garlic to season it just right. If you’re a fan of heat, throw in some cayenne as well.
Pair your tofu creation with greens, black beans, and salsa to create a delicious bowl. Cilantro and red onion are also excellent choices.
18. Mango Date Energy Bites
19. Tempeh Taco Salad
Exactly like the tofu burrito bowl, but with more lettuce and some lime to help season the dish. Spice the tofu up with cayenne, Mexican chili powder, and oregano. From there, add fresh vegetables like avocado, corn, and refried beans.
20. Raspberry Oatmeal Bars
21. Vegan Asian Inspired Bowl
Firm Tofu, cooked, flavored with soy sauce
Brocolli, peppers, chopped onion, and edamame beans
Coconut oil, garlic, and ginger to flavor
Place contents in a bowl and take it on the go!
22. Pistachio Cookies
23. Quinoa Burrito Bowl
Cook up some quinoa in a pan with black beans and corn. Place them on one end of your to-go dish after seasoning with some cilantro. Fill the other end of the dish with lettuce, then place avocado and salsa in-between. Add a lime to spruce things up when it’s mealtime.
24. Gluten Free Crackers
25. Spicy Sofritas
In a blender, you will need to add:
6oz of chipotles
1 small jalapeño
2 garlic cloves
½ cup of chunky salsa
¼ of a red onion, chopped
And a teaspoon of lime juice
Blend until smooth, then begin heating 16oz of firm tofu in a pan on medium heat with olive oil. Sauté until slightly brown, then add your blended concoction and a 15oz can of black beans. Cook for roughly 7 minutes while continually stirring, and your dish is ready to go!
26. DIY Hummus
27. Breakfast Tacos
Did you know that you can scramble tofu just like eggs? After adding a little salt and pepper, it’s hard to tell the difference! Go ahead and make some in a pan while heating black beans in another. Layer the beans on tortilla shells, the “eggs” on the beans, and top it all off with a little salsa.
Viola! Breakfast tacos fit for a vegan king.
28. Frozen Banana Bites
29. Mac N’ Vegan-Cheese
Instead of cauliflower, this “cheesy” dish is made from sweet potatoes. Preheat your oven to 400 degrees, poking holes in your sweet potato then wrapping it in foil before placing it in. Prepare your pasta of choice in the meantime.
Once the potato bakes, peel away the skin and place it in a blender with the following:
1 cup of non-dairy milk
2 garlic cloves
1 tablespoon of Dijon mustard
¼ cup of nutritional yeast
1 tablespoon of olive oil
Salt and pepper.
(optional) 2 cups of shredded kale
Blend everything into a creamy paste and add it to the noodles. This dish is so delicious, you’ll swear it’s the real thing! Best of all, this one is simple to reheat for later, making it perfect for the office or any place of employment with a microwave.
Even More Tasty Meals
We’ve reached the limit of meals we can write about, but check out these other fantastic recipes from around the web. Whether it’s a light snack or hearty dish, these vegan meal prep dishes are sure to keep you feeling full during the day.