Meal Prep For A Vegan Diet: Easy, Healthy, And Delicious!

Meal prep is a great way to save time and money, and it can be easy to incorporate into your routine. The first step is to decide what meals you want to prep for the week. You can choose to prep breakfast, lunch, or dinner, or a combination of the three. Once you know what meals you want to prep, it's time to plan your recipes and create a grocery list. When planning your meals, it's a good idea to choose recipes that are quick and easy to prepare, and that will stay fresh in the fridge for a few days. Some popular vegan meal prep ideas include bowls, salads, wraps, and soups. After you've planned your meals and created your grocery list, set aside some time to do your grocery shopping. Once you have all your ingredients, it's time to start cooking! Meal prep usually takes a few hours, so make sure you have enough time set aside. Don't be afraid to ask for help if you need it. Once your meals are cooked, portion them out into storage containers and store them in the fridge or freezer. Now you have delicious, healthy vegan meals ready to go whenever you need them!

Breakfast prep: overnight oats, sweet potatoes with yoghurt, and fruit

Overnight Oats

A great option for breakfast prep is overnight oats. They require minimal prep time and can be made in advance, making your mornings stress-free. Here's a simple recipe for vegan overnight oats:

Ingredients:

• Rolled oats (old-fashioned or quick-cooking)
• Chia seeds
• Plant-based milk (such as almond, soy, or oat milk)
• Maple syrup or another sweetener of your choice
• Vanilla extract (optional)

Instructions:

• Combine all the ingredients in a jar or container.
• Mix well, making sure the oats and chia seeds are coated in the milk.
• Cover the container and place it in the refrigerator for at least 2 hours or overnight.
• In the morning, give it a stir and add more milk if needed to adjust the consistency.
• Top with your choice of fresh fruit, nut butter, or granola for some extra flavour and texture.

Sweet Potatoes with Yogurt

For a heartier breakfast option, you can pair sweet potatoes with a vegan yoghurt. Sweet potatoes are versatile and can be baked, roasted, steamed, or boiled. Here's a simple recipe:

Ingredients:

• Sweet potatoes
• Vegan yoghurt (unsweetened or sweetened)
• Cinnamon (optional)

Instructions:

• Wash and pierce the sweet potatoes with a fork.
• Bake or microwave the sweet potatoes until tender.
• Let them cool slightly, then slice them open and top with a dollop of vegan yoghurt.
• Sprinkle with cinnamon, if desired.

Fruit

Adding fruit to your breakfast is a great way to get some vitamins and natural sweetness. Here are some ideas for incorporating fruit into your breakfast prep:

• Chop up some fresh fruit, such as bananas, berries, or stone fruits, and add them to your overnight oats.
• Make a fruit salad or chop up fruit and store it in containers to grab and go throughout the week.
• Blend frozen fruit with plant-based milk and a sweetener of your choice to make a smoothie.

Lunch prep: roasted tofu, rice bowls, wraps, and salads

Tofu Burrito Bowl

A tofu burrito bowl is a great option for meal prep as it is packed with protein, fiber, and good fats. It can be made in under 15 minutes and stored in the fridge for up to 10 days. You can also turn it into a wrap or a taco.

Ingredients:

• Tofu
• Olive oil
• Sea salt
• Chipotle powder
• Chili powder
• Garlic powder
• Cayenne
• Greens (romaine, spinach, kale, etc.)
• Avocado or guacamole
• Black beans or refried beans

Instructions:

• Drain the tofu and remove excess liquid by pressing it between paper towels.
• Heat oil in a large skillet and add the tofu. Use a spoon to chop it up.
• Add the seasonings and continue chopping and stirring until the tofu is seasoned.
• Cook for 8-10 minutes.
• Portion the tofu into containers and add desired toppings such as greens, avocado or guacamole, and black beans or refried beans.

Soy-Lime Roasted Tofu with Rice and Roasted Veggies

This recipe takes a bit more time but is a great option for a nutritious vegan lunch.

Ingredients:

• Tofu
• Olive oil
• Brown rice
• Colorful veggies (broccoli, cauliflower, carrots, bell peppers, etc.)
• Pumpkin seeds
• Scallions
• Cilantro
• Citrus-lime vinaigrette
• Soy-lime marinade

Instructions:

• Marinate the tofu in the soy-lime marinade.
• Roast the tofu in the oven.
• Cook the rice.
• Roast the veggies in the oven.
• Assemble the bowls with rice, roasted veggies, and soy-lime tofu. Add scallions, cilantro, and pumpkin seeds. Drizzle with citrus-lime vinaigrette.

Sweet Chili Tofu Bowls

This recipe takes a bit of effort but is a delicious and nutritious option for lunch.

Ingredients:

• Extra firm tofu
• Red bell pepper
• Carrots
• Garlic
• Brown rice
• Cornstarch
• Sweet chili sauce

Instructions:

• Drain the tofu and press it between a kitchen towel with a heavy object on top for 30 minutes.
• Cook the rice.
• Heat olive oil in a skillet and add diced carrots and salt. Saute for 10 minutes.
• Add bell peppers and garlic and saute for another 5-7 minutes.
• Remove from heat and stir in sweet chili sauce.
• Dice the tofu and toss it with salt and cornstarch.
• Heat olive oil in a large skillet and add the tofu. Pan-fry until crispy.
• Add sweet chili sauce and toss to coat.
• Assemble the bowls with tofu, veggies, and brown rice. Add more sweet chili sauce if desired.

Tofu Rice Bowls with Black Beans and Corn Salad

This recipe is perfect for a weeknight dinner or meal prep. It is packed with protein and fiber.

Ingredients:

• Extra-firm tofu
• Lime juice
• Maple syrup
• Cilantro
• Garlic
• Red pepper flakes
• Olive oil
• Jasmine rice
• Black beans
• Corn kernels
• Cherry tomatoes
• Avocado

Instructions:

• Place the olive oil, lime juice, cilantro, garlic, maple syrup, salt, pepper, and red pepper flakes in a blender and combine.
• Toss the tofu with the marinade.
• Cook the rice according to the package directions and add lime juice and cilantro.
• Sauté the tofu and corn kernels until golden brown.
• Assemble the bowls with rice, tofu, corn, black beans, tomatoes, and avocado.

Dinner prep: roasted veggies, hummus bowls, stir-fry, and curries

Roasted veggies

Roasted veggies are a great option for meal prep as they are flexible and can be customised based on your preferences and what you have in your fridge. Here are some general steps to follow:

• Choose your veggies: broccoli, cauliflower, and butternut squash work well, but you can also use Brussels sprouts, bell peppers, onions, or sweet potatoes.
• Heat the oven to 425°F.
• Toss the veggies in olive oil and arrange them on a sheet pan. Sprinkle with salt and pepper.
• Roast for 20-30 minutes, stirring halfway through.
• Allow the veggies to cool before portioning them out into meal prep containers.

Hummus bowls

Hummus bowls are a delicious and easy way to get a healthy, plant-based lunch. Here are the steps to make them:

• Cook your quinoa: add ¾ cup quinoa and 2 cups vegetable broth to a saucepan and bring to a boil. Reduce the heat and cook for 15 minutes. Remove from the heat and fluff with a fork.
• Make your hummus: place canned or fresh chickpeas, tahini, lemon juice, garlic, cumin, and ice cubes in a food processor and blend until smooth.
• Assemble the bowls: add greens, quinoa, and a large portion of hummus to a bowl. Top with tomatoes, cucumbers, pickled onions, olives, and any other desired ingredients.
• Store the hummus and quinoa separately in the fridge for up to a week.

Stir-fry

Stir-fry is a quick and easy option for meal prep, and you can customise it with your favourite veggies and proteins. Here are some general steps to make a veggie stir-fry:

• Prepare the sauce by whisking together soy sauce, rice wine vinegar, brown sugar, cornstarch, sesame oil, ginger, and red pepper flakes.
• Steam broccoli in a wok or large skillet for about 5 minutes. Remove and set aside.
• Heat avocado oil in the wok and add bell peppers, onion, garlic, mushrooms, and baby corn. Cook until the vegetables are tender.
• Add the broccoli back to the wok and stir in the sauce. Cook until thickened.
• Scoop rice, quinoa, or noodles into a meal prep container and add the stir-fry. Sprinkle with sesame seeds.
• Store in the fridge for up to a week and reheat in the microwave when ready to eat.

Curries

Curries are a great option for meal prep as they are hearty and flavourful. Here are some vegan curry options to try:

• Butternut squash lentil curry: this slow cooker curry is creamy and flavoured with warm spices, coconut milk, and lime juice.
• Instant Pot chickpea curry: this Indian-inspired curry is made with chickpeas, carrots, potatoes, and green beans.
• Red lentil dal: a thick and creamy curry made with Indian spices.

Vegan meal prep containers: glass, plastic, and bento boxes

When it comes to storing your vegan meal prep, there are a few container options to choose from, each with its own advantages and disadvantages. Here's a closer look at glass, plastic, and bento box containers for your vegan meal prep:

Glass Containers

Glass containers are a great eco-friendly option for meal prep. They are typically oven, microwave, freezer, and dishwasher-safe, making them very convenient for storing and reheating meals. Glass containers with bamboo lids, such as those offered by EcoPreps, are an excellent choice for those looking for a plastic-free option. These containers are designed with portion control in mind and feature dividers to separate different dishes, fruits, and snacks. They are also leak-resistant and airtight, keeping your meals fresh and preventing spills. Additionally, glass containers are known for their durability and ability to withstand high temperatures, making them a long-lasting investment.

Plastic Containers

Plastic containers are a common and affordable option for meal prep. They are typically lightweight and durable, making them convenient for storing and transporting meals. Plastic containers are often microwave, freezer, and dishwasher-safe, although it's important to check the specific container's instructions. Some plastic containers may contain harmful chemicals like BPA, so it's important to look for BPA-free options to ensure the safety of your food. Plastic containers are easily stackable and can be great for storing meals in the fridge or freezer.

Bento Boxes

Bento boxes are a popular choice for meal prep, especially for those who want to pack a variety of foods in a single container. Bento boxes typically feature multiple compartments, making it easy to separate and portion control your meals. They are available in various materials, including plastic and glass, so you can choose the option that best suits your needs. Bento boxes are often leak-proof and airtight, ensuring your meals stay fresh. They are also convenient for packing lunches or meals on the go, as they keep your food neatly organized and separated. Bento boxes are usually microwave and dishwasher-safe, making cleanup a breeze.

When choosing between glass, plastic, and bento box containers for your vegan meal prep, consider your specific needs and preferences. All three options offer unique benefits, so evaluate which features are most important to you. Factors to consider include durability, ease of cleaning, leak resistance, portion control, and environmental impact. By choosing the right containers, you can make your vegan meal prep more efficient, enjoyable, and sustainable.

Vegan meal prep recipes: chilli, pasta, curries, and stir-fry

Chilli

A hearty vegan chilli is a great option for meal prep, as it can be made in big batches and frozen for up to three months. This one-pot recipe is healthy, hearty, super flavorful, and comforting. It's perfect for batch cooking and can be customised with your favourite beans and vegetables. Here's what you'll need:

Ingredients:

• Black beans
• Kidney beans
• Cannellini beans
• Crushed tomatoes
• Tomato paste
• Vegetable broth
• Carrots
• Bell peppers
• Celery
• Jalapeño pepper
• Onions
• Garlic
• Olive oil
• Spices (chili powder, cumin, smoked paprika, oregano, bay leaf, and salt)
• Optional toppings: tortilla chips, diced red onion, chopped avocado, cilantro, lime wedges, (vegan) sour cream or cheese

Instructions:

• Prepare all the ingredients: drain and rinse the beans, dice the vegetables, grate or mince the garlic, and dice the jalapeño.
• In a large pot, heat olive oil over medium heat. Add the chopped vegetables and salt, and cook until softened (about 5-10 minutes).
• Add the tomato paste and spices, stirring well, and cook for another minute.
• Add the crushed tomatoes, vegetable broth, and bay leaf. Then, add the beans and stir everything together.
• Let the chilli simmer for about 30 minutes, stirring occasionally. Remove the bay leaf.
• For a smoother texture, blend a portion of the chilli and then stir it back into the pot.
• Serve with your choice of toppings, such as cilantro, lime juice, avocado, or tortilla chips.

Pasta

This creamy vegan pasta with veggies is a delicious and healthy option that comes together in just 30 minutes. It's packed with plant-based protein, fibre, and healthy fats, making it a well-balanced meal. The secret ingredient for the creamy sauce is raw cashews!

Ingredients:

• Pasta (penne or any other kind)
• Pasta sauce (your favourite kind)
• Raw cashews
• Quartered artichokes
• Fresh herbs (for topping)
• Broccoli florets
• Red bell pepper
• Sliced mushrooms
• Cherry tomatoes
• Salt and pepper, to taste

Instructions:

• Soak the cashews in water overnight or for at least 4 hours. If you're short on time, you can microwave them for 1-2 minutes until soft.
• Cook the pasta according to the package instructions, reserving some pasta water for later.
• Make the sauce by blending the pasta sauce and drained cashews until smooth and creamy.
• In a separate pan, heat some oil over medium heat. Add the broccoli and season with salt and pepper. Cook for 4-5 minutes, stirring occasionally.
• Add the bell peppers and cook for another 3-4 minutes. Then, add the mushrooms and cook for an additional 3-4 minutes.
• Drain the pasta, saving some pasta water.
• In the pan, combine the artichokes, cooked pasta, pasta water, and cashew sauce. Mix well and let it warm through for about 1-2 minutes.
• Serve with fresh herbs on top and enjoy!

Curries

Vegan curries are a great option for meal prep, as they are usually packed with flavour and can be easily customised to your taste. You can make a big batch and store it in the fridge for up to 4 days or freeze it for later. Here are some vegan curry recipes to try:

• Vegan Coconut Curry with Chickpeas and Cauliflower
• Instant Pot Chickpea Curry
• Slow Cooker Butternut Squash Lentil Curry
• Red Lentil Dal
• Vegan Crockpot Chili

Stir-Fry

A veggie stir-fry is a quick and easy option for meal prep, and you can pack it with your favourite vegetables and plant-based proteins. This recipe uses broccoli, bell peppers, onions, mushrooms, and baby corn, but you can customise it with your favourite veggies.

Ingredients:

• Low-sodium soy sauce
• Rice wine vinegar
• Brown sugar
• Cornstarch or arrowroot powder
• Sesame oil
• Fresh grated ginger root
• Red pepper flakes
• Fresh broccoli
• Avocado oil
• Bell peppers (red and green)
• White onion
• Garlic
• Crimini mushrooms
• Baby corn
• Brown rice, quinoa, or stir-fry noodles
• Sliced green onions and sesame seeds, for serving

Instructions:

• In a small bowl, whisk together the soy sauce, rice wine vinegar, brown sugar, cornstarch, sesame oil, ginger root, and red pepper flakes.
• Heat a wok or large skillet over high heat. Add water and broccoli, and steam until bright green and slightly tender. Remove the broccoli and set aside.
• Return the wok to high heat and add avocado oil. Add the bell peppers and cook for 1 minute. Then, add the onion and garlic, cooking for an additional minute.
• Add the mushrooms and cook until they begin to soften and darken.
• Add the baby corn and broccoli back to the wok and stir well.
• Pour the sauce over the stir-fry and heat until thickened.
• Scoop the rice, quinoa, or noodles into a food storage container. Add the stir-fry mixture and sprinkle with sesame seeds.
• Let the containers cool for about 15 minutes before covering and storing in the fridge for up to a week.

Frequently asked questions