I’m not vegan. I should say that upfront. But I meal prep vegan lunches three days a week now, and the shift happened accidentally.
It started when my doctor suggested reducing red meat. Then my daughter went through a phase where she’d only eat “rainbow foods.” Then I noticed that my vegan meal prep lunches actually held up better in the fridge than the chicken-based ones I’d been making.
These vegan meal prep ideas come from two years of trial and error. Some recipes I found online and adapted. Others I invented out of desperation when I had chickpeas, random vegetables, and twenty minutes. All of them taste like food you’d actually want to eat, not penance for some imaginary dietary sin.
Why Vegan Meal Prep Works
Before the recipes, a few observations about why plant-based meal prep has advantages:
Longer fridge life. Cooked chicken gets questionable by day four. Most of these recipes stay good for five days, some even six.
No reheating anxiety. Overcooked chicken is rubber. These recipes taste good whether you microwave them or eat them cold.
Generally cheaper. Beans, lentils, and tofu cost less per serving than meat. My grocery bill dropped noticeably when I started prepping more plant-based meals.
Faster prep for many recipes. No raw meat handling, no worrying about internal temperatures, no cross-contamination concerns.
The challenge with vegan meal prep is making it satisfying. Filling. Something that gets you through the afternoon without the 3pm vending machine visit. These recipes prioritize protein and fiber to keep you full.
Grain Bowls and Buddha Bowls
1. Mediterranean Chickpea Bowls
Prep time: 30 minutes
Makes: 5 servings
Fridge life: 5-6 days
This is my most-made recipe. The flavors get better as they sit.
Ingredients:
- 2 cans chickpeas, drained and rinsed
- 2 tablespoons olive oil
- 1 teaspoon cumin
- 1 teaspoon paprika
- Salt and pepper
- 2 cups quinoa, cooked
- 1 large cucumber, diced
- 1 pint cherry tomatoes, halved
- 1 cup kalamata olives
- 1/2 red onion, thinly sliced
- Fresh parsley
Lemon tahini dressing:
- 1/4 cup tahini
- 3 tablespoons lemon juice
- 2 tablespoons water
- 1 clove garlic, minced
- Salt
Method:
Toss chickpeas with olive oil, cumin, paprika, salt, and pepper. Roast at 400F for 25-30 minutes until crispy.
Whisk dressing ingredients, adding water until pourable.
Divide quinoa among containers. Top with roasted chickpeas, cucumber, tomatoes, olives, and onion. Drizzle with dressing or pack separately.
2. Thai Peanut Buddha Bowls
Prep time: 35 minutes
Makes: 5 servings
Fridge life: 5 days
The peanut sauce makes this. I double the sauce recipe and use the extra on everything.
Ingredients:
- 1 block extra-firm tofu, pressed and cubed
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 2 cups brown rice, cooked
- 2 cups shredded purple cabbage
- 2 carrots, julienned
- 1 cup edamame, shelled
- 1 cucumber, sliced
- Green onions, sesame seeds
Peanut sauce:
- 1/2 cup peanut butter
- 3 tablespoons soy sauce
- 2 tablespoons rice vinegar
- 1 tablespoon maple syrup
- 1 tablespoon sriracha
- 2 cloves garlic, minced
- Water to thin
Method:
Toss tofu with soy sauce and sesame oil. Bake at 400F for 25 minutes, flipping halfway.
Whisk peanut sauce ingredients until smooth.
Divide rice among containers. Arrange tofu, cabbage, carrots, edamame, and cucumber on top. Pack sauce separately to avoid soggy vegetables.
3. Southwest Black Bean Bowls
Prep time: 25 minutes
Makes: 5 servings
Fridge life: 5 days
Everything you love about a burrito bowl, no meat required.
Ingredients:
- 2 cans black beans, drained and rinsed
- 1 tablespoon olive oil
- 1 teaspoon cumin
- 1 teaspoon chili powder
- 2 cups rice, cooked
- 1 can corn, drained
- 1 cup cherry tomatoes, halved
- 1 avocado (add fresh when eating)
- Cilantro, lime wedges
- Salsa
Method:
Heat black beans with olive oil, cumin, and chili powder until warmed through and slightly crispy on edges.
Divide rice among containers. Top with seasoned beans, corn, and tomatoes. Pack salsa separately.
Add fresh avocado and cilantro when eating. Squeeze lime over everything.
4. Falafel Bowls with Tzatziki
Prep time: 45 minutes
Makes: 5 servings
Fridge life: 5 days
Vegan tzatziki:
- 1 cup coconut yogurt (unsweetened)
- 1/2 cucumber, grated and squeezed dry
- 2 cloves garlic, minced
- 1 tablespoon lemon juice
- 1 tablespoon fresh dill
- Salt
Baked falafel:
- 2 cans chickpeas, drained very well
- 1/2 cup fresh parsley
- 1/4 cup fresh cilantro
- 4 cloves garlic
- 1 teaspoon cumin
- 1/2 teaspoon coriander
- 3 tablespoons flour
- Salt and pepper
- 2 tablespoons olive oil
Bowl components:
- 2 cups couscous or quinoa, cooked
- Cucumber, tomatoes, red onion
- Hummus
Method:
Pulse chickpeas, herbs, garlic, and spices in food processor until combined but not pureed. Mix in flour. Form into 20 small patties.
Brush with olive oil, bake at 375F for 15 minutes per side until golden.
Mix tzatziki ingredients.
Assemble bowls with grain, falafel, vegetables, hummus, and tzatziki.
Soups and Stews
5. Coconut Curry Lentil Soup
Prep time: 40 minutes
Makes: 6 servings
Fridge life: 6 days (freezes well)
This gets better every day. By day three, it’s peak delicious.
Ingredients:
- 2 tablespoons coconut oil
- 1 onion, diced
- 4 cloves garlic, minced
- 2 tablespoons fresh ginger, minced
- 3 tablespoons curry powder
- 1 teaspoon turmeric
- 2 cups red lentils
- 1 can coconut milk
- 4 cups vegetable broth
- 1 can diced tomatoes
- 2 cups spinach
- Salt, lime juice, cilantro
Method:
Saute onion in coconut oil until soft. Add garlic, ginger, curry powder, and turmeric. Cook 1 minute until fragrant.
Add lentils, coconut milk, broth, and tomatoes. Bring to boil, reduce heat, simmer 25-30 minutes until lentils are tender.
Stir in spinach until wilted. Season with salt and lime juice.
Portion into containers. Top with fresh cilantro when serving.
6. White Bean and Kale Soup
Prep time: 35 minutes
Makes: 6 servings
Fridge life: 6 days
Simple, nourishing, and surprisingly filling. The beans break down slightly and thicken the broth.
Ingredients:
- 2 tablespoons olive oil
- 1 onion, diced
- 3 carrots, diced
- 3 celery stalks, diced
- 6 cloves garlic, minced
- 6 cups vegetable broth
- 2 cans cannellini beans, drained
- 1 can diced tomatoes
- 1 bunch kale, stems removed, chopped
- 1 teaspoon Italian seasoning
- Salt and pepper
- Crusty bread for serving
Method:
Saute onion, carrots, and celery in olive oil until softened, about 8 minutes. Add garlic, cook 1 minute.
Add broth, beans, tomatoes, and Italian seasoning. Simmer 15 minutes.
Add kale, cook until wilted, about 5 minutes. Season with salt and pepper.
Portion into containers. Serve with bread.
7. African Peanut Stew
Prep time: 45 minutes
Makes: 6 servings
Fridge life: 5 days
Rich, warming, and different from anything else in your rotation.
Ingredients:
- 2 tablespoons coconut oil
- 1 onion, diced
- 4 cloves garlic, minced
- 1 tablespoon fresh ginger, minced
- 1 teaspoon cumin
- 1/2 teaspoon cinnamon
- 1/4 teaspoon cayenne
- 2 sweet potatoes, cubed
- 1 can diced tomatoes
- 4 cups vegetable broth
- 1/2 cup peanut butter
- 1 can chickpeas, drained
- 4 cups chopped kale or collards
- Cilantro, crushed peanuts
Method:
Saute onion in coconut oil until soft. Add garlic, ginger, and spices. Cook 1 minute.
Add sweet potatoes, tomatoes, and broth. Simmer 15 minutes until potatoes are almost tender.
Whisk in peanut butter until smooth. Add chickpeas and greens. Cook 10 more minutes.
Top with cilantro and peanuts.
Pasta and Noodles
8. Creamy Tuscan White Bean Pasta
Prep time: 25 minutes
Makes: 5 servings
Fridge life: 4-5 days
The beans blend into a creamy sauce. Nobody will guess it’s vegan.
Ingredients:
- 1 lb pasta (penne or rotini)
- 2 cans cannellini beans, drained (divided)
- 1 cup vegetable broth
- 4 cloves garlic, minced
- 2 tablespoons olive oil
- 3 cups spinach
- 1 cup sun-dried tomatoes, chopped
- 1 teaspoon Italian seasoning
- Salt, pepper, red pepper flakes
- Nutritional yeast (optional)
Method:
Cook pasta according to package.
Blend 1 can of beans with vegetable broth until smooth.
Saute garlic in olive oil 1 minute. Add blended bean mixture, remaining whole beans, sun-dried tomatoes, and Italian seasoning. Simmer 5 minutes.
Add spinach, stir until wilted. Toss with pasta. Season with salt, pepper, and red pepper flakes.
9. Cold Sesame Noodles
Prep time: 20 minutes
Makes: 5 servings
Fridge life: 5 days
Meant to be eaten cold, which makes it ideal for meal prep.
Ingredients:
- 1 lb spaghetti or rice noodles
- 2 cups shredded carrots
- 1 cucumber, julienned
- 1 red bell pepper, sliced thin
- 1 cup edamame
- Green onions, sesame seeds
Sesame sauce:
- 1/4 cup soy sauce
- 3 tablespoons sesame oil
- 2 tablespoons rice vinegar
- 2 tablespoons maple syrup
- 2 tablespoons tahini
- 1 tablespoon chili garlic sauce
- 2 cloves garlic, minced
Method:
Cook noodles, rinse with cold water, toss with 1 tablespoon sesame oil.
Whisk sauce ingredients.
Toss noodles with sauce, then divide among containers. Top with vegetables, edamame, green onions, and sesame seeds.
10. Lentil Bolognese
Prep time: 40 minutes
Makes: 6 servings
Fridge life: 5 days (sauce freezes well)
The lentils give this a meaty texture that satisfies even skeptics.
Ingredients:
- 1 lb pasta of choice
- 2 tablespoons olive oil
- 1 onion, finely diced
- 2 carrots, finely diced
- 2 celery stalks, finely diced
- 4 cloves garlic, minced
- 1 cup green or brown lentils
- 1 can crushed tomatoes
- 2 cups vegetable broth
- 2 tablespoons tomato paste
- 1 teaspoon Italian seasoning
- Salt and pepper
- Fresh basil
Method:
Saute onion, carrots, and celery in olive oil until softened. Add garlic, cook 1 minute.
Add lentils, crushed tomatoes, broth, tomato paste, and Italian seasoning. Simmer 30-35 minutes until lentils are tender.
Cook pasta. Portion pasta into containers, top with sauce.
Salads and Cold Preps
11. Quinoa Tabbouleh
Prep time: 25 minutes
Makes: 5 servings
Fridge life: 5-6 days
Traditional tabbouleh uses bulgur, but quinoa adds more protein.
Ingredients:
- 2 cups quinoa, cooked and cooled
- 2 cups fresh parsley, finely chopped
- 1/2 cup fresh mint, finely chopped
- 1 pint cherry tomatoes, quartered
- 1 cucumber, diced
- 4 green onions, sliced
- 1/4 cup olive oil
- 1/4 cup lemon juice
- Salt and pepper
- Optional: chickpeas for extra protein
Method:
Combine cooled quinoa with parsley, mint, tomatoes, cucumber, and green onions.
Whisk olive oil and lemon juice. Toss with salad. Season with salt and pepper.
Divide among containers. Add chickpeas if desired.
12. Asian Crunch Salad
Prep time: 20 minutes
Makes: 5 servings
Fridge life: 5 days (dressing separate)
Keep the crunchy elements separate until eating.
Ingredients:
- 1 head napa cabbage, shredded
- 2 cups shredded purple cabbage
- 2 carrots, shredded
- 1 red bell pepper, sliced
- 1 cup edamame
- 1/4 cup sliced almonds
- Crispy wonton strips or chow mein noodles
Dressing:
- 3 tablespoons rice vinegar
- 2 tablespoons soy sauce
- 2 tablespoons sesame oil
- 1 tablespoon maple syrup
- 1 teaspoon fresh ginger, grated
Method:
Combine cabbages, carrots, bell pepper, and edamame in a large bowl.
Whisk dressing ingredients.
Divide salad among containers. Pack dressing, almonds, and crispy toppings separately.
13. Loaded Sweet Potato
Prep time: 45 minutes (mostly hands-off)
Makes: 5 servings
Fridge life: 5 days
Baked sweet potatoes reheat beautifully.
Ingredients:
- 5 medium sweet potatoes
- 1 can black beans, drained and seasoned with cumin
- 1 cup corn
- 1/2 cup salsa
- 1 avocado (add fresh)
- Cilantro, lime
Tahini drizzle:
- 3 tablespoons tahini
- 2 tablespoons lime juice
- 1 tablespoon maple syrup
- Water to thin
Method:
Bake sweet potatoes at 400F for 45-50 minutes until tender.
Season black beans with cumin, salt, and a squeeze of lime.
Pack sweet potato in container with beans, corn, and salsa. Pack tahini drizzle separately.
Add fresh avocado and cilantro when eating.
Wraps and Handhelds
14. Hummus Veggie Wraps
Prep time: 15 minutes
Makes: 5 wraps
Fridge life: 3-4 days
The simplest meal prep that actually works.
Ingredients:
- 5 large flour tortillas or wraps
- 1.5 cups hummus
- 2 cups mixed greens or spinach
- 1 cucumber, sliced
- 1 cup shredded carrots
- 1 red bell pepper, sliced
- 1/4 red onion, thinly sliced
- Optional: feta (if not strictly vegan), olives, sun-dried tomatoes
Method:
Spread hummus generously on each wrap.
Layer vegetables down the center.
Roll tightly, tucking in sides. Wrap in foil or parchment for storage.
Slice in half when ready to eat.
15. Tofu Lettuce Wraps
Prep time: 25 minutes
Makes: 4 servings
Fridge life: 4 days (filling only)
Pack the filling and lettuce separately.
Ingredients:
- 1 block extra-firm tofu, pressed and crumbled
- 2 tablespoons sesame oil
- 4 cloves garlic, minced
- 1 tablespoon fresh ginger, minced
- 1 cup diced water chestnuts
- 3 tablespoons soy sauce
- 2 tablespoons hoisin sauce
- 1 tablespoon rice vinegar
- 1 head butter lettuce
- Green onions, sesame seeds, sriracha
Method:
Heat sesame oil over high heat. Add crumbled tofu, cook until browned, about 8 minutes.
Add garlic and ginger, cook 1 minute. Add water chestnuts, soy sauce, hoisin, and rice vinegar. Cook 2 more minutes.
Pack filling in containers. Pack lettuce leaves separately.
Spoon filling into lettuce cups when eating.
High-Protein Options
16. Tempeh Teriyaki Bowls
Prep time: 30 minutes
Makes: 5 servings
Fridge life: 5 days
Tempeh has more protein than tofu and a nuttier flavor.
Ingredients:
- 2 packages tempeh, cubed
- 2 cups brown rice, cooked
- 4 cups broccoli florets, steamed
- 2 carrots, sliced and steamed
- Sesame seeds, green onions
Teriyaki sauce:
- 1/2 cup soy sauce
- 1/4 cup maple syrup
- 2 tablespoons rice vinegar
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1 teaspoon cornstarch + 1 tablespoon water
Method:
Whisk sauce ingredients except cornstarch mixture in a small pot. Bring to simmer. Add cornstarch slurry, cook until thickened.
Pan-fry tempeh in sesame oil until browned. Add half the sauce, cook until glazed.
Divide rice among containers. Top with tempeh, broccoli, and carrots. Drizzle with remaining sauce.
17. BBQ Chickpea Sandwiches
Prep time: 20 minutes
Makes: 5 servings
Fridge life: 4 days (filling only)
Sounds weird, tastes surprisingly good. The chickpeas get almost pulled-pork-like.
Ingredients:
- 2 cans chickpeas, drained and roughly mashed
- 1 cup BBQ sauce
- 1 tablespoon olive oil
- 1 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- Salt and pepper
- 5 burger buns or sandwich rolls
- Coleslaw (bagged is fine)
- Pickles
Method:
Heat olive oil in skillet. Add mashed chickpeas, paprika, and garlic powder. Cook 5 minutes.
Add BBQ sauce, cook another 5-10 minutes until thick and saucy.
Pack chickpea mixture in containers. Pack buns separately.
Assemble with coleslaw and pickles when eating.
18. Protein Power Bowls
Prep time: 25 minutes
Makes: 5 servings
Fridge life: 5 days
Maximum protein from multiple plant sources.
Ingredients:
- 1 block extra-firm tofu, baked
- 1 can chickpeas, roasted
- 1 can black beans
- 2 cups quinoa, cooked
- 2 cups kale, massaged with lemon
- 1 cup shredded carrots
- Tahini dressing
Method:
Bake cubed tofu at 400F for 25 minutes.
Roast drained chickpeas with olive oil and spices at 400F for 25 minutes.
Massage kale with lemon juice and salt until softened.
Assemble bowls with quinoa, tofu, chickpeas, black beans, kale, and carrots. Drizzle with tahini dressing.
Easy Batch Cooking
19. Sheet Pan Tofu and Vegetables
Prep time: 35 minutes
Makes: 4 servings
Fridge life: 4 days
Everything on one pan. Minimal dishes.
Ingredients:
- 1 block extra-firm tofu, pressed and cubed
- 3 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon maple syrup
- 1 head broccoli, cut into florets
- 2 bell peppers, chunked
- 1 red onion, chunked
- 2 tablespoons olive oil
- Salt and pepper
- Rice for serving
Method:
Marinate tofu in soy sauce, sesame oil, and maple syrup for 10 minutes.
Toss vegetables with olive oil, salt, and pepper.
Spread tofu and vegetables on sheet pan, keeping them in separate areas.
Bake at 425F for 25-30 minutes, flipping tofu halfway.
Serve over rice.
20. Slow Cooker Black Bean Soup
Prep time: 10 minutes active, 6-8 hours slow cooker
Makes: 8 servings
Fridge life: 6 days (freezes well)
Dump everything in, walk away, come back to dinner.
Ingredients:
- 1 lb dried black beans (or 3 cans, drained)
- 1 onion, diced
- 4 cloves garlic, minced
- 1 can fire-roasted tomatoes
- 6 cups vegetable broth
- 2 teaspoons cumin
- 1 teaspoon chili powder
- 1 teaspoon oregano
- Salt and pepper
- Lime juice, cilantro, avocado for serving
Method:
If using dried beans, rinse and pick through. No soaking needed.
Add all ingredients except lime, cilantro, and avocado to slow cooker.
Cook on low 8 hours (dried beans) or 4-6 hours (canned beans).
Blend half the soup for creamier texture, or leave chunky.
Season with lime juice. Top with cilantro and avocado.
Vegan Meal Prep Tips
Stock your pantry. Canned beans, coconut milk, vegetable broth, soy sauce, tahini, and spices make vegan cooking faster. When you have the staples, meal prep is just assembly.
Press your tofu. Really press it. Wrap in paper towels, put something heavy on top, wait 15-30 minutes. Pressed tofu crisps better and absorbs more flavor.
Don’t fear repetition. Make a big batch of grains, a big batch of roasted chickpeas, and a big batch of dressing. Mix and match throughout the week.
Prep sauces separately. Dressings and sauces last longer in their own containers, and you can use them on multiple meals.
Embrace the freezer. Soups, stews, and bolognese sauce freeze perfectly. Double batches and freeze half for weeks when meal prep doesn’t happen.
Get enough protein. The recipes that keep me fullest combine multiple protein sources: beans AND quinoa, tofu AND edamame, lentils AND seeds.
Two years ago I would have told you vegan meal prep sounded like deprivation. Now it’s just… prep. Regular food that happens to not have animal products. My body feels better, my grocery bill is lower, and I’m not mad about either.
Start with one recipe. See how it goes. Work up from there.
