Are you tired of sacrificing flavor for convenience when it comes to meal prep? As a busy individual, it can be overwhelming to find healthy and delicious meals that fit your lifestyle. That’s why we’ve put together this collection of 20 vibrant and tasty vegan meal prep recipes to help you start your week off right!
From hearty bowls to satisfying wraps, these plant-based dishes are sure to satisfy your cravings and keep you full until lunchtime. Whether you’re a seasoned vegan or just starting out on your plant-based journey, these recipes offer a world of flavors and textures to explore.
In the following pages, we’ll dive into 20 mouthwatering meal prep ideas that are perfect for busy weekdays. From classic comfort food to international-inspired dishes, each recipe is carefully crafted to provide you with a delicious and nutritious option to fuel your day.
Spicy Chickpea and Sweet Potato Buddha Bowls
A vibrant and nutritious bowl filled with the flavors of roasted sweet potatoes, spicy chickpeas, and crunchy greens. This recipe is perfect for a quick and easy lunch or dinner.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 can chickpeas, drained and rinsed
– 2 tablespoons olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper, to taste
– 4 cups mixed greens (such as kale, spinach, arugula)
– Optional: avocado, cherry tomatoes, feta cheese for topping
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss sweet potatoes with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender.
3. In a large skillet, heat remaining 1 tablespoon olive oil over medium-high. Add onion and cook for 3-4 minutes, or until softened. Add garlic, cumin, smoked paprika, salt, and pepper; cook for an additional minute.
4. Add chickpeas to the skillet and stir to combine with the spice mixture. Cook for 2-3 minutes, or until heated through.
5. Assemble bowls by dividing roasted sweet potatoes, spicy chickpea mixture, and mixed greens among four bowls. Top with desired toppings (if using).
Cooking Time: 30-40 minutes
Creamy Avocado Pasta with Roasted Cherry Tomatoes
Elevate your pasta game with this creamy and flavorful dish, featuring roasted cherry tomatoes and the richness of avocados. This recipe is a perfect combination of textures and tastes, sure to become a new favorite.
Ingredients:
– 8 oz pasta (linguine or fettuccine work well)
– 2 ripe avocados
– 1 pint cherry tomatoes, halved
– 2 tbsp olive oil
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh basil leaves for garnish
Instructions:
1. Preheat oven to 400°F (200°C). Toss cherry tomatoes with olive oil, salt, and pepper on a baking sheet. Roast for 15-20 minutes or until tender.
2. Cook pasta according to package instructions until al dente. Drain and set aside.
3. In a blender or food processor, combine avocado, roasted cherry tomatoes, Parmesan cheese, and a pinch of salt and pepper. Blend until smooth and creamy.
4. Add the blended mixture to cooked pasta and toss to combine. Season with salt and pepper to taste.
5. Garnish with fresh basil leaves and serve immediately.
Cooking Time: 25-30 minutes
Quinoa and Black Bean Stuffed Peppers
A flavorful and nutritious vegetarian dish that combines the nutty taste of quinoa with the sweetness of roasted peppers.
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked quinoa
– 1 can black beans, drained and rinsed
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional: shredded cheese or sour cream for topping
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the peppers and remove seeds and membranes.
3. In a large bowl, combine cooked quinoa, black beans, onion, garlic, cumin, salt, and pepper.
4. Stuff each pepper with the quinoa mixture, filling as much as possible.
5. Drizzle the tops with olive oil and cover with aluminum foil.
6. Bake for 30 minutes, then remove foil and bake an additional 15-20 minutes or until peppers are tender.
Cooking Time: 45-50 minutes
Lentil and Mushroom Vegan Shepherd’s Pie
A plant-based twist on the classic comfort dish, this Lentil and Mushroom Vegan Shepherd’s Pie is a hearty and flavorful vegan alternative that’s perfect for a cozy night in.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 cups mixed mushrooms (such as cremini, shiitake, and button), sliced
– 1 onion, diced
– 2 cloves garlic, minced
– 1 cup vegetable broth
– 1 tablespoon tomato paste
– 1 teaspoon dried thyme
– 1/4 teaspoon paprika
– Salt and pepper to taste
– 2 tablespoons olive oil
– 1 cup mashed sweet potatoes
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook lentils according to package instructions.
3. In a large skillet, sauté mushrooms, onion, and garlic until tender. Add vegetable broth, tomato paste, thyme, paprika, salt, and pepper. Simmer for 10 minutes.
4. Mix cooked lentils with mushroom mixture.
5. Transfer mixture to a baking dish and top with mashed sweet potatoes.
6. Bake for 25-30 minutes or until sweet potatoes are golden brown.
Cooking Time: 35-40 minutes
Teriyaki Tofu with Broccoli and Brown Rice
A flavorful and nutritious dish that combines the tender bite of tofu, the crunch of broccoli, and the comfort of brown rice. This teriyaki-inspired recipe is perfect for a quick weeknight dinner or a satisfying meal prep option.
Ingredients:
– 1 block firm tofu, drained and cut into bite-sized pieces
– 2 cups broccoli florets
– 1 cup cooked brown rice
– 1/4 cup teriyaki sauce (homemade or store-bought)
– 2 tablespoons vegetable oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large skillet, heat the oil over medium-high heat. Add tofu and cook until golden brown on both sides, about 3-4 minutes per side.
3. Remove tofu from the skillet and set aside.
4. Add broccoli to the same skillet and cook for an additional 2-3 minutes, or until tender but still crisp.
5. In a small bowl, whisk together teriyaki sauce and 1 tablespoon water. Pour over the tofu and broccoli in the skillet.
6. Serve with cooked brown rice.
Cooking Time: 15-20 minutes
Vegan Lentil Curry with Coconut Milk
Warm up with this flavorful and nutritious vegan lentil curry made with red lentils, aromatic spices, and creamy coconut milk.
Ingredients:
– 1 cup red lentils, rinsed and drained
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1/2 teaspoon cayenne pepper (optional)
– 1 can (14 oz) coconut milk
– 2 cups vegetable broth
– Salt, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. In a large pot, sauté onions, garlic, and ginger in a little water until softened.
2. Add cumin, curry powder, turmeric, and cayenne pepper (if using). Cook for 1 minute.
3. Add lentils, coconut milk, and vegetable broth. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
4. Season with salt to taste.
5. Garnish with fresh cilantro leaves and serve over rice or with naan bread.
Cooking Time: 30-40 minutes
Roasted Vegetable and Hummus Wraps
Roasted Vegetable and Hummus Wraps Recipe
A flavorful and healthy wrap filled with roasted vegetables and creamy hummus, perfect for a quick snack or lunch on-the-go.
Ingredients:
• 1 cup mixed roasted vegetables (such as zucchini, bell peppers, eggplant, and red onion)
• 1/2 cup cooked chickpeas
• 1/4 cup store-bought or homemade hummus
• 6-8 whole wheat tortilla wraps
• Salt and pepper to taste
• Optional: chopped fresh parsley, crumbled feta cheese, or sliced olives for added flavor
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss the mixed vegetables with a drizzle of olive oil, salt, and pepper on a baking sheet.
3. Roast in the preheated oven for 20-25 minutes, or until tender and lightly caramelized.
4. Spread about 1 tablespoon of hummus on each tortilla wrap.
5. Add the roasted vegetables and chickpeas to one half of each wrap.
6. Fold the other half over to enclose the filling.
7. Serve immediately and enjoy!
Cooking Time: 20-25 minutes (roasting time) + assembly time
Chickpea Salad Sandwich with Vegan Mayo
Looking for a satisfying and healthy sandwich option? This creamy chickpea salad sandwich with vegan mayo is the perfect solution. With its velvety texture and delicious flavor, you’ll be hooked!
Ingredients:
– 1 can chickpeas (drained and rinsed)
– 1/2 cup vegan mayonnaise
– 1 tablespoon lemon juice
– 1 teaspoon Dijon mustard
– Salt and pepper to taste
– 4 slices whole grain bread
– Lettuce, tomato, cucumber, and avocado for topping (optional)
Instructions:
1. In a medium bowl, mash the chickpeas with a fork until coarsely chopped.
2. Add the vegan mayonnaise, lemon juice, Dijon mustard, salt, and pepper. Mix until smooth.
3. Spread 1/4 of the chickpea salad on each bread slice.
4. Top with lettuce, tomato, cucumber, and avocado (if using).
5. Serve immediately.
Cooking Time: 10 minutes
One-Pot Vegan Mexican Quinoa
Elevate your mealtime with this flavorful and nutritious One-Pot Vegan Mexican Quinoa recipe, packed with sautéed vegetables, quinoa, and a hint of spice.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can (14.5 oz) black beans, drained and rinsed
– 1 teaspoon cumin
– 1/2 teaspoon chili powder
– Salt and pepper to taste
– Optional: chopped cilantro, lime wedges, and avocado for garnish
Instructions:
1. Heat the olive oil in a large pot over medium-high heat.
2. Add the onion and cook until translucent, about 3-4 minutes.
3. Add the garlic, red bell pepper, cumin, and chili powder; cook for an additional 2-3 minutes.
4. Stir in quinoa and water or broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes or until quinoa is tender and liquid has been absorbed.
5. Fluff with a fork and season with salt and pepper to taste.
Cooking Time: 25-30 minutes
Baked Falafel with Tahini Dressing
Elevate your falafel game by baking these crispy, flavorful chickpea patties instead of frying them. Serve with a creamy tahini dressing for a match made in heaven.
Ingredients:
– 1 can chickpeas (15 oz)
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1/4 cup breadcrumbs
– 2 tablespoons olive oil
– Salt and pepper to taste
– Tahini dressing (see below for recipe)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a blender or food processor, combine chickpeas, garlic, lemon juice, and breadcrumbs. Process until coarsely chopped.
3. Using your hands, shape the mixture into patties, about 1 inch thick. Place on a baking sheet lined with parchment paper.
4. Drizzle olive oil over the falafel and season with salt and pepper.
5. Bake for 20-25 minutes or until golden brown.
Tahini Dressing:
– 2 tablespoons tahini
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– Salt and water to taste
Mix all ingredients together in a bowl until smooth. Serve with baked falafel.
Vegan Burrito Bowls with Cilantro Lime Rice
Elevate your mealtime with this flavorful and nutritious vegan burrito bowl recipe, featuring a tangy cilantro lime rice as the base.
Ingredients:
– 1 cup uncooked white or brown rice
– 2 cups water
– 1/4 cup freshly chopped cilantro
– 2 tablespoons freshly squeezed lime juice
– 1 teaspoon olive oil
– Salt to taste
– For the filling:
+ 1 can black beans, drained and rinsed
+ 1 can diced tomatoes
+ 1/2 red bell pepper, diced
+ 1 small onion, diced
+ 1 tablespoon olive oil
+ 1 teaspoon cumin
+ Salt to taste
Instructions:
1. Cook the rice according to package instructions using 2 cups of water. Fluff with a fork and stir in chopped cilantro, lime juice, and olive oil. Season with salt.
2. Heat the olive oil in a large skillet over medium-high heat. Add the onion, bell pepper, and cumin. Cook until the vegetables are tender.
3. Stir in the black beans and diced tomatoes. Season with salt to taste.
4. Divide the cooked rice into bowls and top with the filling mixture.
Cooking Time: 20-25 minutes
Sweet and Sour Tofu Stir-Fry
This classic Chinese-inspired dish is a flavorful and easy-to-make vegetarian option that’s perfect for a quick weeknight dinner or lunch. With its tangy sweet and sour sauce, crunchy vegetables, and tender tofu, this recipe is sure to please!
Ingredients:
– 1 block firm tofu, cut into small cubes
– 2 tablespoons vegetable oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– 1 cup mixed bell peppers (any color)
– 1 cup snow peas, sliced
– 2 tablespoons sweet and sour sauce
– 1 tablespoon soy sauce
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the tofu and cook until golden brown, about 3-4 minutes per side. Remove from pan and set aside.
3. In the same pan, add the onion and garlic. Cook until softened, about 2-3 minutes.
4. Add the bell peppers and snow peas. Cook until tender-crisp, about 3-4 minutes.
5. Stir in the sweet and sour sauce and soy sauce. Bring to a simmer.
6. Return the tofu to the pan and toss to coat with the sauce.
7. Season with salt and pepper to taste.
8. Garnish with chopped green onions if desired.
Cooking Time: 15-20 minutes
Vegan Lentil and Spinach Soup
This comforting soup is a perfect blend of flavors, packed with nutritious lentils and spinach. A great option for a quick and easy meal that’s also vegan-friendly.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups vegetable broth
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 cups fresh spinach leaves
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon ground cumin
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large pot, sauté onion and garlic in a little water until softened.
2. Add lentils, vegetable broth, diced tomatoes, and cumin. Bring to a boil, then reduce heat and simmer for 30 minutes or until lentils are tender.
3. Stir in spinach leaves and cook until wilted.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 45-50 minutes
Mediterranean Chickpea and Olive Salad
This vibrant salad brings together the flavors of the Mediterranean with chickpeas, olives, and a hint of lemon. Perfect for a quick lunch or dinner, it’s also great as a side dish or addition to a charcuterie board.
Ingredients:
– 1 can chickpeas (15 oz), drained and rinsed
– 1/2 cup pitted green olives, sliced
– 1/4 cup red onion, thinly sliced
– 1/4 cup crumbled feta cheese
– 2 tbsp. extra virgin olive oil
– 2 tbsp. freshly squeezed lemon juice
– Salt and pepper to taste
– Fresh parsley or oregano leaves for garnish (optional)
Instructions:
1. In a large bowl, combine chickpeas, olives, onion, and feta cheese.
2. Drizzle with olive oil and lemon juice; toss to coat.
3. Season with salt and pepper to taste.
4. Garnish with fresh parsley or oregano leaves, if desired.
5. Serve immediately.
Cooking Time: None! This salad is ready in 5 minutes or less.
Vegan Jackfruit Pulled ‘Pork’ Sandwiches
Experience the tender, juicy texture and rich flavor of pulled pork without the meat! This recipe uses jackfruit as a game-changing substitute, making it perfect for vegans and flexitarians alike.
Ingredients:
– 1 cup jackfruit (canned or fresh), drained and chopped
– 2 tablespoons vegetable oil
– 1 onion, finely chopped
– 3 cloves garlic, minced
– 1 tablespoon smoked paprika
– 1 teaspoon ground cumin
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 cup barbecue sauce (vegan)
– 4 hamburger buns
– Coleslaw and pickles (optional)
Instructions:
1. In a large skillet, heat oil over medium-high heat. Add onion and garlic; cook until caramelized.
2. Add jackfruit, smoked paprika, cumin, salt, and pepper to the skillet. Cook for 5-7 minutes or until the mixture is tender and slightly charred.
3. Stir in barbecue sauce and simmer for an additional 10-15 minutes or until the flavors have melded together.
4. Assemble sandwiches by spooning the jackfruit mixture onto buns.
5. Top with coleslaw, pickles, or any other desired toppings.
Cooking Time: 30-40 minutes
Thai Peanut Noodles with Crispy Tofu
This recipe combines the bold flavors of Thailand with the comfort of a noodle dish, featuring crispy tofu and a creamy peanut sauce. Enjoy the perfect blend of textures and tastes in this easy-to-make recipe.
Ingredients:
- 8 oz rice noodles
- 1 block firm tofu, drained and cut into bite-sized pieces
- 2 tbsp vegetable oil
- 2 cloves garlic, minced
- 1 tsp grated fresh ginger
- 1/4 cup creamy peanut butter
- 2 tbsp soy sauce
- 2 tbsp honey
- Salt and pepper to taste
- Fresh cilantro leaves for garnish (optional)
Instructions:
- Cook noodles according to package instructions. Drain and set aside.
- In a large skillet, heat oil over medium-high. Add tofu and cook until golden brown and crispy, about 3-4 minutes per side. Remove from pan and set aside.
- In the same pan, add garlic and ginger. Cook for 1 minute, then stir in peanut butter, soy sauce, and honey until smooth. Bring to a simmer and cook for an additional 2-3 minutes or until slightly thickened.
- Combine cooked noodles and crispy tofu in the pan with the peanut sauce. Toss until well coated. Season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Enjoy your delicious Thai Peanut Noodles with Crispy Tofu!
Vegan Stuffed Zucchini with Quinoa and Tomatoes
This recipe combines the freshness of zucchini with the nutty flavor of quinoa and the sweetness of tomatoes, all wrapped up in a delicious vegan package.
Ingredients:
– 4 medium-sized zucchinis
– 1 cup cooked quinoa
– 1 cup cherry tomatoes, halved
– 1/2 cup chopped fresh parsley
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the zucchinis in half lengthwise and scoop out the insides, leaving a shell.
3. In a bowl, mix together cooked quinoa, cherry tomatoes, parsley, garlic, salt, and pepper.
4. Stuff each zucchini with the quinoa mixture, dividing it evenly among the four zucchinis.
5. Drizzle olive oil over the stuffed zucchinis and bake for 30-35 minutes, or until tender.
Cooking Time: 30-35 minutes
Black Bean and Corn Vegan Tacos
Get ready to fiesta with these flavorful tacos packed with nutritious black beans, sweet corn, and crunchy bell peppers!
Ingredients:
– 1 cup cooked black beans
– 1 cup frozen corn kernels, thawed
– 1/2 cup diced bell pepper
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– 1/2 teaspoon chili powder
– Salt and pepper to taste
– 6-8 corn tortillas (vegan)
– Optional toppings: diced avocado, sliced radishes, chopped cilantro, lime wedges
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the onion, bell pepper, and garlic; cook until tender, about 5 minutes.
3. Stir in the black beans, corn kernels, cumin, and chili powder. Cook for an additional 2-3 minutes.
4. Warm the tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble the tacos by spooning the bean and corn mixture onto a tortilla and topping with your desired toppings.
Cooking Time: 15-20 minutes
Vegan Mushroom and Walnut Bolognese
This rich and flavorful pasta sauce is perfect for a comforting vegan dinner. A blend of sautéed mushrooms, walnuts, and tomatoes creates a satisfying and nutritious alternative to traditional bolognese.
Ingredients:
– 1 tablespoon olive oil
– 1 medium onion, finely chopped
– 2 cups mixed mushrooms (button, cremini, shiitake), sliced
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped walnuts
– 2 cloves garlic, minced
– 1 can (28 oz) crushed tomatoes
– 1 teaspoon dried basil
– Salt and pepper to taste
– 8 oz pasta of your choice
Instructions:
1. Heat olive oil in a large saucepan over medium heat.
2. Add onion and cook until softened, about 3-4 minutes.
3. Add mushrooms and cook until they release their liquid and start to brown, about 5 minutes.
4. Stir in parsley, walnuts, garlic, crushed tomatoes, basil, salt, and pepper.
5. Bring the sauce to a simmer and let cook for 15-20 minutes, stirring occasionally, until the flavors have melded together and the sauce has thickened.
6. Serve over cooked pasta.
Cooking Time: 25-30 minutes
Roasted Cauliflower and Chickpea Power Bowls
Transforming simple ingredients into a nutritious and flavorful meal, this recipe combines the sweetness of roasted cauliflower with the creaminess of chickpeas.
Ingredients:
– 1 head of cauliflower, broken into florets
– 1 can of chickpeas (drained and rinsed)
– 2 tablespoons of olive oil
– 1 teaspoon of cumin
– Salt and pepper to taste
– Optional toppings: chopped cilantro, lemon juice, red pepper flakes
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss cauliflower florets with 1 tablespoon of olive oil, cumin, salt, and pepper on a baking sheet.
3. Roast for 20-25 minutes or until tender and slightly caramelized.
4. In a large bowl, combine roasted cauliflower, chickpeas, and any desired toppings (chopped cilantro, lemon juice, red pepper flakes).
5. Serve immediately in bowls, garnished with additional cilantro if desired.
Cooking Time: 20-25 minutes
Summary
Discover 20 delicious vegan meal prep recipes perfect for busy weekdays! From sweet potato Buddha bowls to lentil curries, and from quinoa-stuffed peppers to roasted vegetable wraps, there’s something for everyone. These flavorful dishes are not only cruelty-free but also easy to prepare, rehearse, and enjoy on-the-go. Whether you’re a vegan or just looking for meatless meal ideas, these recipes will keep your taste buds satisfied and your belly full. Try one today and take your meal prep game to the next level!
