Larissa and I know meal prep can feel like a lot. Figuring out what to make, finding the time, and then actually cooking? It’s easy to put it off until you’re standing in front of the fridge at 6 p.m. with a weird combination of ingredients and no idea what to do with them.
Honestly, we’ve been there more times than we can count. And the fact that we both work from home makes this dilemma even more embarrassing because we can’t help but feel that we should have this down by now.
But, because we know this is a common struggle for a lot of people, we decided to stop trying to be perfect about it. Some meal prep is better than no meal prep—and even just prepping one thing can make the week feel way less chaotic.
In this article, we’re sharing some of our favorite vegan meal prep ideas. These are practical, flexible, and (most importantly) delicious.
If you’d prefer to listen to us talk about vegan meal prep ideas, check out episode 479 of our podcast here:
Vegetarian Zen is reader-supported. When you buy through links on our site, we may earn a monetary commission. Additionally, the information presented is for educational purposes only. Always consult with your doctor. Learn More.
Why Vegan Meal Prep Makes Life 100x Easier
Meal prep is one of those things that’s easy to “talk the talk,” but “walking the walk” is harder. We’ve had weekends where we made a full week of food (and patted ourselves on the back)—and others where we barely managed to chop a carrot.
But every time we do something, even one small thing, the week feels a whole lot smoother.
Having food ready to go means fewer “what do we eat?” standoffs and less temptation to order expensive takeout just because we’re tired (those BOGO pizza deals aren’t as cheap as they sound!). It also makes staying on track with a plant-based diet easier. When meals are already prepped, there’s one less decision to make in the middle of a busy day.
Even if you’re not into full-on meal planning, prepping a few go-to meals can help you eat better without thinking too hard. And honestly, it’s kind of nice to open the fridge and see food that’s already done.
Smart Meal Prep Basics (Without the Overwhelm)
If the phrase “meal prep” makes you picture an Instagram feed full of refrigerators and freezers filled with perfectly stacked containers, don’t worry; that’s not what we’re going for here.
You don’t need a Pinterest-worthy fridge or a six-hour cooking session. All you need are a few solid staples and a flexible plan (flexibility is key!). Start with meals you already like to eat and just make a bit extra. That’s it.
Some things that have helped us:
- a good rice cooker (total game-changer for rice or pilafs)
- a quality high-powered
blender or food processor (we still love our Vitamix Blender which gets lots of use in our house; you can read our review here). - glass jars for dressings and sauces
- reliable storage containers (bonus points if they’re microwave-safe and not missing the lids)
If you focus on prepping components—like whole grains, roasted veggies, or a protein—you can mix and match throughout the week without getting bored. One batch of roasted butternut squash can end up in tacos one day and a Buddha bowl the next. It doesn’t have to be fancy to be helpful.
Go-To Vegan Meal Prep Ingredients That Never Fail
When you find a few ingredients that are versatile, tasty, and hold up well in the fridge, meal prep gets way easier. We’ve got our ride-or-dies—the stuff we lean on week after week without getting sick of them.
Carbs and Grains
These are the backbone of most of our meals.
- white rice is quick and comforting (especially if you’ve got a rice cooker).
- brown rice and millet
noodles are great for stir-fries and cold noodle bowls. - roasted sweet potatoes are magic—sweet, filling, and they reheat beautifully.
- butternut squash is a high-carb vegetable that adds a cozy vibe to bowls and soups.
Proteins
You’re not just stuck with tofu or beans (although those are both great options!).
- Soy curls are awesome for soaking up flavor—try them with coconut aminos or hoisin sauce.
- Impossible sausage or soyrizo is a solid shortcut when you want that savory, meaty texture. If you listen to our podcast, you know that we aren’t big fans of faux meats but sometimes, they can add just the right amount of flavor and texture to a recipe.
- Silken tofu can be used in sauces, dressings, or even blended soups.
- Tempeh is a complete protein, in that it contains all nine essential amino acids.
Veggies
We keep these on rotation because they go with just about everything.
- Brussels sprouts, bell peppers, potatoes, sweet potatoes, carrots, broccoli, cauliflower, and asparagus are all perfect for roasting. Keep it simple with olive oil, a good spice blend, and a hot oven.
- Wilt baby spinach or kale into sauces or soups.
- Frozen green peas or mixed veggies are our favorite last-minute add-in for chili, soups and stews, or casseroles. They’re also great to keep on hand for quick-to-prepare. The dogs love them, too!
Once you’ve got a few of these prepped, you can build meals on the fly without needing a recipe. It’s basically your own DIY vegan fast food—but cheaper and way better.
12 Vegan Meal Prep Recipes You’ll Crave All Week
We’ve curated 12 vegan recipes for you to try. Here’s what we considered when selecting these recipes for our vegan meal prep ideas round-up:
A recipe qualifies as meal prep if it:
- Stores well for several days (usually 3–5 in the fridge)
- Can be prepped ahead of time and reheated without losing texture or flavor
- Leftovers are easily portioned into individual meals in airtight storage containers
- Uses ingredients that hold up well—like roasted veggies, legumes, tofu, whole grains, and thick sauces
- Can often be frozen for longer storage
OK, let’s get to the recipes!
1. Buffalo Sweet Potato Bowls
These bowls hit the sweet–spicy–creamy trifecta and have been in our regular meal prep rotation for a while now. Roasted sweet potatoes are the star here—soft on the inside, caramelized on the outside. Pair them with shredded purple cabbage (for crunch and color), plus chickpeas or tofu for
Drizzle everything with your favorite Buffalo-style sauce. We like to make our own with hot sauce, olive oil or vegan butter, and a splash of maple syrup, but store-bought works, too. For even more flavor, add a spoonful of spicy peanut sauce or vegan ranch on top—we usually keep a jar of each in the fridge just for meals like this.
Meal prep tip: Roast your sweet potatoes and make the tofu ahead of time. Refrigerate the components in separate containers, then reheat and assemble your bowls throughout the week. The cabbage holds up well in the fridge, and the chickpeas can be mixed with a little olive oil and taco seasoning for extra kick.
Serve it with brown rice, quinoa, or over a bed of greens. It’s flexible, filling, and easy to customize with whatever veggies or sauces you have on hand.
2. Savory Crispy Tofu Broccoli Bowl
If you care about texture, this one’s for you. The tofu in this dish is oven-baked until golden and crispy on the outside but still tender inside, then paired with roasted broccoli and tossed in a rich, garlicky sauce. This meal tastes way more indulgent than it actually is.
We love that this recipe is meal prep–friendly. The tofu and broccoli hold up well in the fridge for several days, and the sauce actually gets better as it sits. Store everything together or in separate containers—either way, it’s quick to reheat and doesn’t lose its satisfying bite.
Meal prep tip: Make a double batch of the sauce (you’ll want it on everything) and use pre-pressed tofu if you’re short on time. Serve it with brown rice, millet, or
3. Lazy Monday Veggie Bowl
This bowl was born out of what we lovingly call “leftover logic”—a little of this, a little of that, and somehow it just works. It’s a super simple combo of quinoa, black beans, corn, avocado slices, lime juice, and Tex-Mex spices like cumin and chili powder (or use taco seasoning to make it even easier).
The beauty of this one is how flexible and low-effort it is. You can make it entirely from pantry staples and frozen veggies. Add fresh toppings like salsa, baby spinach, or cherry tomatoes if you have them, or just keep it basic and satisfying as-is.
Meal prep tip: Cook a big batch of quinoa at the start of the week and portion it into containers with black beans and corn already mixed in. Add sliced avocado and salsa just before eating so everything stays fresh. It works well cold or warm, and it’s perfect for busy days when you don’t want to think too hard about lunch.
4.Veggie Stir-Fry with Garlic Ginger Sauce
This quick stir-fry is perfect for meal prep—and doesn’t feel like another grain bowl. Just sauté sliced bell peppers, broccoli, snap peas, carrots, and red onion in a bit of olive oil. Add cubed tofu or
Toss it all with a homemade garlic-ginger stir-fry sauce made from soy sauce, rice vinegar, maple syrup, and minced garlic. Serve with rice or
Make a big batch and store it in the fridge. It reheats well and tastes just as good on Day 3, especially if you spoon extra sauce over it before storing.
👉 Get the recipe from Inspired Taste
5. Vegan Burritos (Freezer-Friendly)
Burritos are one of our favorite “make once, eat all week” meals. They’re easy to customize, freezer-friendly, and super satisfying no matter what time of day you’re eating them.
For breakfast, I like to use scrambled tofu, soyrizo or Impossible sausage, sautéed fajita veggies, and a handful of baby spinach. Wrap it all in a warm tortilla and you’ve got a protein-packed start to the day that you can literally eat with one hand.
For lunch or dinner, switch it up with rice, black or pinto beans, bell peppers, avocado slices, and a spoonful of your favorite salsa or pico de gallo. Add in some vegan cheese or drizzle with chipotle sauce for a little extra indulgence.
Meal prep tip: Wrap burritos tightly in foil or parchment, label them, and freeze. To reheat, unwrap and microwave for a couple of minutes (or pop in the oven if you like a crispier texture). You can also prep the filling components and assemble fresh burritos each day if you prefer. Either way, this is a meal prep win.
6. Lentil Bolognese Over Pasta
This one’s cozy, comforting, and surprisingly easy to throw together. Made with canned or cooked lentils, crushed tomatoes, minced garlic, and dried Italian herbs, it’s a rich and hearty sauce that feels like Sunday dinner—even if it’s a Tuesday lunch from a meal prep container.
It’s also incredibly filling, thanks to the fiber and protein from the lentils and the complex carbs from the pasta. You can use gluten-free
Meal prep tip: Make a big batch of the bolognese and portion it into containers with your cooked pasta of choice. Top with vegan cheese before reheating, or add a swirl of olive oil and fresh basil for a lighter touch. This sauce also freezes really well, so it’s a great option to double and stash for future use.
👉 Get the recipe from Rainbow Plant Life
7. Instant Pot Tex-Mex Quinoa
This is one of our go-to dump-and-go recipes when we want something hearty with very little effort. Add rinsed quinoa, black beans, fire-roasted diced tomatoes, frozen corn, minced garlic, diced bell pepper, vegetable broth, ground cumin, and chili powder to the Instant Pot.
It’s perfect for meal prepping—you get bold flavor, tons of fiber and protein, and just one pot to wash. Use it on tacos, nachos, baked potatoes or in stuffed peppers.
👉 Get the recipe from Cook with Manali
8. Taco or Nacho Bar
This is one of our favorite flexible meal prep setups—especially for households with mixed eaters. Prep the components at the start of the week and let everyone build their own plate based on what they’re in the mood for.
We make a big batch of lentil taco meat and pair it with toppings like tomato corn salsa, guacamole or avocado slices, shredded lettuce, lime wedges, and jalapeños. Keep some soft tortillas and a bag of tortilla chips on hand and you’re ready for tacos or nachos—no cooking required.
Meal prep tip: Store the components in individual containers and assemble fresh each day. The lentil taco meat reheats well in the microwave or on the stove, and the rest takes just seconds to plate.
👉 Get the vegan taco meat recipe
9. Black Bean Quinoa Chili
This hearty chili is a meal prep hero—protein-packed, filling, and freezer-friendly. It’s made with black beans, quinoa, fire-roasted tomatoes, red onion, bell pepper, and Tex-Mex spices like cumin and chili powder.
The quinoa adds a nice texture and keeps it feeling hearty without being too heavy. You can serve it in a bowl, over baked potatoes, or even spooned over nachos for a chili-style topping.
Meal prep tip: Make a double batch and freeze half in jars or freezer-safe containers. It keeps beautifully and tastes even better the next day.
10. Mushroom Vegan Pasta Bake
There’s something comforting about a baked pasta dish—and this one also happens to be great for meal prep. Made with cooked pasta, garlicky tomato sauce, sautéed mushrooms (or spinach), and topped with vegan cheese, it bakes up bubbly and satisfying.
Meal prep tip: Let it cool completely before slicing it into squares for the fridge. Store in glass containers and reheat in the microwave or oven throughout the week. It’s a great option for a cozy lunch or easy dinner with zero fuss.
👉 Get the recipe from Cooking for Peanuts
11. Quinoa-Stuffed Bell Peppers
These colorful bell peppers are stuffed with quinoa, black beans, corn, diced tomatoes, and taco seasoning or fajita spice mix. They’re full of flavor and feel a little fancier than your average meal prep dish—great if you’re trying to shake up your routine.
Meal prep tip: Bake a full tray of peppers, let them cool, and pack individually in airtight containers. They reheat beautifully and stay structured, so no soggy texture to worry about. Add a drizzle of vegan crema or serve with salsa and lime wedges just before eating.
👉 Get the recipe from Minimalist Baker
12. One-Pan Roasted Vegetables and Tofu Sheet Pan Meal
If you love low-effort meals with max flavor, this one’s for you. Chop up whatever veggies you have—carrots, Brussels sprouts, cauliflower, red onion—and toss with cubed tofu, olive oil, and your favorite spice blend (we like garlic powder, smoked paprika, and a pinch of chili flakes).
Spread everything on a sheet pan and roast until golden and crisp around the edges. The tofu gets a little chewy, the veggies caramelize, and it all comes together like magic.
Meal prep tip: Store in individual portions with a side of rice or quinoa, or use the mix to fill wraps, grain bowls, or tacos. It’s super flexible and holds up well in the fridge for several days.
👉 Get the recipe from Something Nutricious
Snacks and Sweet Treats That Actually Satisfy
Snacks are the unsung heroes of meal prep. Having something ready to grab when you’re hangry at 3 p.m. can make the difference between a peaceful afternoon and spiraling into a bag of chips.
Here are a few vegan snack ideas we keep in regular rotation:
Easy Vegan Protein Muffins
Think muffins can’t have protein? Think again! Made with oats, bananas, dairy free yogurt,
👉 Get the recipe from Vegan Huggs
Protein Bites
These easy
👉 Get the recipe from Keeping the Peas
Little Jars of Hazelnut Butter (or your favorite nut butter) + Apple Slices
Pre-portion nut butter into small jars or containers. It’s weirdly satisfying to have it ready like that, and you’re less likely to go overboard with the spoon.
The key is having them ready. You don’t need 10 options—just 1 or 2 things you actually look forward to.
Pro Tips to Stay on Track (Even When You’re Tired)
You know that moment when you technically have food in the fridge, but none of it sounds good and you end up eating cereal? Yeah, us too.
Here are a few tricks that help us actually use the food we prep—without feeling like we’re eating leftovers on repeat.
Don’t Prep Too Much
Trying to make seven different meals in one afternoon is a one-way ticket to burnout. Stick to one or two base meals and change them up with sauces or toppings. Roasted veggies plus rice can turn into a bowl, tacos, or even soup if you’re creative.
Freeze Half
If you make a big batch of something like lentil bolognese or breakfast burritos, freeze half right away. You’ll be thanking yourself later during those weeks when everything falls apart.
Store Smart
Keep sauces like spicy peanut sauce, balsamic dressing, or hoisin in little jars on the side. It keeps things from getting soggy and lets you mix flavors throughout the week.
Mix in Fresh Stuff
Throw in baby spinach, green peas, or a splash of oat milk as you reheat meals. It freshens things up and adds a little variety without having to cook something new.
Meal prep doesn’t have to be rigid. The more flexible you make it, the more likely you are to actually use it. And honestly, some of our best meals have been random combos that happened when we didn’t feel like cooking at all.
Common Pitfalls (And How to Avoid Them)
We’ve made every meal prep mistake in the book. These are a few of the big ones—and how we’ve learned to work around them without giving up completely.
Trying to Be a Meal Prep Machine
You don’t need to prep every single bite you’ll eat all week. It’s totally okay to prep just dinners. Or just lunches. Or even just snacks. Small wins count.
Making Food You Don’t Actually Want
Oh, this is probably our favorite way to mess up! We went through a phase where we prepped “healthy” meals that we secretly dreaded eating. Don’t do that to yourself. If you’re not excited to eat it now, you won’t want it three days from now either.
Forgetting Flavor
Unseasoned tofu and plain rice? Hard pass. Load up on spice blends, sauces, and little things like lemon juice or fresh herbs. It makes a huge difference.
Skipping Breakfast
This one sneaks up on us. We get so focused on prepping lunches and dinners that we forget how chaotic mornings can be. Having something like a breakfast burrito or a jar of overnight oats already made makes busy mornings easier.
Meal prep should make your life easier, not more stressful. If something doesn’t work for you, skip it. Adjust and try again next week.
This process doesn’t have to be perfect to be helpful. Larissa and I used to think we had to go all in or it wasn’t worth it—but honestly, even prepping one thing makes a difference. A batch of roasted sweet potatoes, a few burritos, or a jar of dressing can be the thing that keeps you from standing in front of the fridge wondering what on earth to eat.
So if you’ve been feeling overwhelmed, start small. Try one new recipe this week. Make extra and stash it in the freezer. Or just prep your snacks so you’ve got something to grab when you’re low on energy.
And if you’d like a little extra help with meal planning, check out Plan to Eat. We’ve used this app for years! It lets you store your recipes and shopping list all in one place. Best of all? No perfection required—you’ve got this.
14 Day Free Trial!
FAQ – Vegan Meal Prep Ideas
What’s the best way to store vegan meal prep meals?
We like to use glass containers because they don’t stain or smell weird over time. Stackable food containers save space, and smaller jars are great for sauces or snacks. Just label them if you won’t remember what’s in there (we never do).
How long do prepped meals last in the fridge?
Most meals are good for about 3 to 5 days. Anything with fresh greens or cut avocado should probably be eaten earlier to avoid food waste. If in doubt, freeze it—especially soups, sauces, or burritos.
Can I meal prep with tofu?
Absolutely. Scrambled, baked, or even blended into a sauce—just make sure it’s well-seasoned. Scrambled tofu reheats best when stored separately from things like veggies or rice.
What are some high-protein vegan meal prep recipes?
We love lentil bolognese, black bean quinoa chili, tofu broccoli bowls, and anything with soy curls. Adding things like quinoa, nut butters, or Impossible sausage can boost the protein, too.
Can I use coconut milk in vegan meal prep?
Yes! It’s awesome for creamy soups, curries, and dressings. Just keep coconut milk-based meals separate from grains until serving, or they can get kind of gummy in the fridge.