Make meal planning for the week easy with these vegetarian meal prep recipes! I decided to put together a list of my favorite delicious and easy meal prep ideas that you can make with simple vegetarian ingredients to simplify your life and help you eat healthy throughout the week.
This is a collection of the best healthy meal prep recipes and includes sweet and savory healthy breakfast ideas, easy lunch recipes like healthy plant-based power bowls, vegan wraps, and quesadillas as well as healthy one-pan vegetarian dinners and nourishing vegetarian soups!
I hope you enjoy these meatless recipes and put some of them on your weekly meal prep menu. They are quick and easy, many gluten-free, most of them vegan and all absolutely divine! There’s something delicious for everyone – high-fiber, low calorie or high-protein vegetarian recipes, it’s all here.
Vegetarian Meal Prep Breakfast Ideas
Choose a few of these breakfast options to make ahead for the week, we do love variety, right? I usually like to have one sweet and one savory breakfast ready for the next few days in my fridge.
These take pretty much no time to put together because there’s no baking involved. You can freeze them for longer periods of time or store in the fridge in an airtight container for 4-5 days. Recipe here.
Don’t know about you, but thanks to my 4-year old my household is pretty much always full of half-eaten apples. So whenever I get the chance I make a healthy apple dessert or apple breakfast with those apples. This is just one of those delicious recipes and it happens to keep really well in the fridge for about 3-4 days. Heat it up before serving and add some plant-based milk! Recipe here.
Start your day with some high-protein and high-fiber chickpeas and you’ll be feeling satisfied for quite a while! It’s really easy to make this chickpea scramble – simply mash up some chickpeas and saute with herbs, spices, garlic or onions. I like to serve mine on a whole grain toast with avocado, but if you’re looking for a lighter version, you can try the lettuce wraps as well. For meal prep, double the recipe, store the scramble in the fridge and heat it up before breakfast. Recipe here.
This has been the first year that I’ve actually let overnight oats sit in my fridge for more than one night and I’m here to tell you, they’re still good after 3 days. Like edible and good! This is great news as this is one of my favorite breakfasts – it’s filling, healthy and makes me feel really alive. So, to meal prep, simply multiply the recipe for the base and add your toppings when it’s breakfast time. You can find some different topping ideas to switch up your overnight oats here.
These quesadillas are filled with eggs, spinach and taste pretty amazing! Fill them up, fold and store in the fridge. Then at breakfast, simply toast each side for about 2 minutes in a pan until golden brown. You can use tortillas of choice to make these gluten-free and even healthier. Recipe here.
I love these kid-friendly apple oatmeal muffins. They’re made without flour or refined sugar and are just so good! I’d usually have two of these for breakfast or one with some fruit on the side. Recipe here.
If you’ve never had a chia pudding, maybe it’s time to try! It’s a super easy cold breakfast that tastes amazing and is quite versatile. The recipe is here.
Do something a little different for breakfast and make these healthy and filling rice bowls with avocado, eggs and greens! So good! You can use quinoa or another whole grain you enjoy to make the recipe richer in fiber and you can also use hard-boiled eggs. You can find the recipe for this bowl here.
Nothing quicker and easier than some granola with milk and fruit for breakfast in the morning! Such a good and nourishing meal! And in this case, the granola is actually not overly sweet and made with nuts, seeds and oats. The recipe is here.
This is one of my favorite savory breakfast ideas! I love muffins, but I especially love these. They’re not super healthy, but healtier. Made with eggs, butter and feta cheese they just melt in your mouth. The recipe is here.
Vegetarian Meal Prep Bowl Recipes
You can meal prep these delicious nourishing power bowls for dinner or lunch!
This recipe is one of my sister’s most popular recipes and there’s a good reason why. It’s delicious, it’s very easy to make and it uses easy-to-find ingredients. It’s filled with vegetables, hummus, chickpeas, quinoa and tzatziki to take the whole thing to another level. You can find the recipe here.
I love a good lunch salad! To meal prep this one, I suggest making it in salad jars by starting with the dressing, then vegetables and on top the quinoa. Maybe it’s a good idea to leave out the avocado and add it in when you’re going to serve it. Recipe here.
These vegan bowls come together so easily! All you need to do is season and roast some sweet potatoes and cauliflower, add some black beans, cucumber and scallions and top it all off with an avocado mash. Recipe here.
These tasty bowls are filled with spicy chickpeas, roasted vegetables, a fresh salad and a garlicky sauce! They’re absolutely divine. Recipe here.
Roasted eggplant, an amazing roasted vegetable sauce, quinoa and fresh vegetables make a delicious vegetarian lunch or dinner. Recipe here.
These are made with garlicky black beans, mashed avocado and quinoa and are a super filling vegan meal prep recipe. You can find it here.
Turn these into salad jars by starting with the dressing, vegetables, feta and quinoa on top. Recipe here.
Toast some chickpeas with garlic, spices and herbs and pair them with tons of vegetables to make these incredible lunch bowls. Use cherry tomatoes and no dressing when you’re doing the meal prep version for the week. Recipe here.
Meal Prep Vegetarian Wraps, Quesadillas & Patties
Don’t know about you, but wraps are my favorite type of food! I could have them every day, at every meal. Here are some of my favorite healthier make ahead vegetarian and vegan wraps, quesadillas and patties!
To meal prep these, simply fill them with the mashed chickpea filling, wrap and store in the fridge. Leave the avocado for later as it will change color and might spoil faster. Recipe here.
Make the patties ahead and either pile them in the fridge or in the freezer. Heat them up in the oven or in the pan before assembling your burger. Recipe here.
You can make this delicious vegetarian recipe 3-4 days ahead of time and store in the fridge or freeze. Heat up in the oven or in the pan and serve with some garlicky cashew sauce and some delicious tomato cucumber salad for an easy healthy lunch. Recipe here.
You can make the chickpea filling in no time in your food processor – use tomato paste instead of fresh tomatoes. Fill the tortillas, fold and store the quesadillas in your fridge. When it’s time to eat, toast the quesadilla on each side in a nonstick pan until golden brown. Serve with some guacamole, this garlicky cashew sauce or this avocado sauce. Recipe here.
To make these ahead you can prep the tofu, chop lettuce, cucumber, cabbage, olives, the garlicky cashew sauce, roast red peppers. I recommend wrapping and adding the avocado, tomato as well as cashew sauce when you’re assembling and serving your wraps. Recipe here.
These do not take a long time to prepare, but if you do want to have them every single day, which I totally get – you can prepare by making the hummus, tahini sauce and chickpeas ahead. You could even go a step further and chop up some cucumbers, olives, onion and use whole cherry tomatoes. Now all the ingredients are ready and all you have to do is assemble these delicious wraps when you’re ready to eat. Recipe here.
Cook up some rice, the black bean filling, add some shredded lettuce and the other non-juicy ingredients and wrap these for later. I recommend adding the cashew sauce and the avocado when you’re eating them. Recipe here.
Make the lentils ahead and assemble these when it’s time to eat! Recipe here.
Make the black bean filling ahead, fill your tortillas, fold the quesadillas in 1/2 and store in the fridge for about 3 days. Then it’s time to eat, add in the avocado slices and toast the meal prep quesadillas on each side until golden brown. Serve with some guacamole or some garlicky sauce of choice. Recipe here.
This is a tasty mashed chickpea salad that will stay good for about 3 days in the fridge and you can use in wraps or in sandwiches. Recipe here.
One-Pan Vegetarian Dinner Recipes To Make Ahead
These make-ahead vegetarian and vegan dinner ideas are really easy to put together! Make sure to double the recipes for meal prep, since most of them are for two.
Nothing easier than this fried rice! It’s delicious and such a great high-protein vegan dinner! To make ahead, double the recipe and store in the fridge. Heat in the skillet for a few minutes or in the microwave, it will be good for 3-4 days. Recipe here.
If you like curries, this coconut curry is for you! Heat up in the microwave and serve with some rice and fresh, thinly chopped cilantro. Recipe here.
This is another version of fried rice, a more nutritious one since we’re using quinoa and not rice. Make more, as you’ll want to eat it again and again. It will stay good refrigerated for 3-4 days. Recipe here.
Cook in one large pan, store in an airtight container in the fridge and reheat in the microwave when it’s time to eat. I also recommend some tomato cucumber salad and a little bit of cashew garlic sauce drizzled over or on the side. Recipe here.
Another chickpea recipe you can make in 15 minutes with very simple ingredients! Store in the fridge for about 3 days and reheat on the stove or in your microwave. Serve with some bread or some rice if you want! Recipe here.
Vegan Soups To Meal Prep For The Week
Soups are filling, healthy and delicious! Also, keep so well in the fridge for many days. These are some of my favorite plant-based soups to make ahead.
This delicious red lentil soup is ready in no time and made with broccoli, dried lentils, herbs and warming spices! For meal prep, make sure to double! Recipe here.
Use some canned beans to make this quick and easy bean soup for the week ahead! It’s so simple and great with some avocado and bread! Recipe here.
If you’re into coconut curry and lentils, you’re going to love this one! It’s filling and so good for lunch or dinner. Recipe here.
Similar to the bean soup, this chickpea soup is ready in about 20 minutes thanks to the magic of canned garbanzo beans. It’s really good too! Recipe here.
Use pumpkin or butternut squash and red lentils to make this coconut-y flavorful and warming lentil soup in around 30 minutes. Recipe here.
You can use whatever type of dried lentils you have, some bulgur and spinach or kale to make this tasty filling soup for the week ahead! Recipe here.
Easy Vegetarian Meal Prep Snacks & Desserts
Now, if you always find yourself needing something sweet in the afternoon or after dinner, you can meal prep those healthy treats too! Here are some really good tasty suggestions:
I have to yet, find a way to make these vegan, but if you’re okay with using an egg in the cookies, these will make you happy. Yes, they’re addictive, however way healthier than regular cookies because less sugar and no flour. Recipe here.
Another way to use apples and turn them into a transportable apple pie! That’s the dream. Made with almond flour, maple syrup, cinnamon and apples. Recipe here.
I know, if you’re new to using beans in your desserts, you’d probably not feel drawn to this one. I was skeptical too, but these brownies just melt in your mouth. Made with lots of peanut or almond butter, canned black beans, lots of cacao and vanilla. The brownies taste rich and delicious. Recipe here.
You’ll love having these simple, 5-ingredient almond flour banana cookies around when it’s snack time. Recipe here.
Similar to the apple crumble bars, these are so good and come together really easily. Again: shortbread almond flour crust and crumble and some peaches as the filling. Simple. So good. Recipe here.
These blondies have got to be one of my favorite dessert recipes! They’re just perfect. Recipe here.
If you love pumpkin pie and want to make a very transportable vegan version that is super delicious, this recipe is for you! The crust and the crumble are amazing and the filling is made with pumpkin, spices, coconut sugar and coconut oil. You can even have them for breakfast with coffee or tea. Recipe here.
How To Meal Prep For The Week
Now, here are a few more tips and recipes to help you be better prepared for the week.
Make a Meal Plan
Now, you do not need to stick to the meal plan exactly. You do not need to eat each meal on the exact date that you assign to it. However, having a meal plan will help you be better prepared for the week. It will set you up for success in that you can be more intentional with what you put into your body. So, take a little bit of time to think about the meals you will want to have throughout the week. What will be healthy, but also delicious and realistic for you? Then write down the groceries you still need to buy. You can use a meal planner printable like the template I use (use the code NTB20 for 20% off), or simply make one in a notebook. This way you will save money, time and reduce food waste.
Now, I am not one to stick to a meal plan 100%, but when the meals are ready, I can switch things up. I simply follow my wants and needs on that day. And it turns out really well!
Make Room For Variety
If you need more meal variety, but still want to be prepared for the week, so you don’t fall off track with your diet, I recommend preparing ingredients rather than full meals. Here are some foods you can make, that will help you mix and match to have different meals throughout the week.
- The Best Easiest Hummus
- Easy Roasted Red Pepper Dip
- Garlicky Cashew Sauce
- Easy Tzatziki Sauce
- Spicy Roasted Vegetables
- Whole grains and beans. Pre-cook and season these to have for the week and add to salads or to the one-pan dinners I shared above.
- Smoothie freezer packs – I don’t have a recipe for smoothie bags, but the concept is super simple. If you have some favorite healthy smoothie recipes, make some ahead by portioning out the ingredients in freezer bags. One bag = one smoothie. For example one of my favorite smoothies is made with spinach, peach, 1/2 banana, hemp seeds and water or almond milk. So what I’d do is fill the bag with the seeds and the fruit and vegetables and freeze. Then every day, I’d put the frozen mix in the blender, add the milk or water and blend everything. It’s refreshing and this makes smoothie making even easier. It’s a great way to get more fruits and vegetables into your diet!
Vegetables That Are Good For Meal Prep
Vegetables are an essential part of a healthy diet. You want to have a good mix of fresh and cooked vegetables every day. Here are some of the best options for meal prep:
Cooked (roasted, steamed or stir-fried):
- Brussels Sprouts
- Bell Peppers
- Sweet potatoes
- Green Beans
Fresh (anything that isn’t overly juicy or will turn brown like an avocado after a few hours)
How Long Will The Food Last
This depends on which recipe you make and how you store your ingredients! If you follow the tips under each recipe, the food will last you for about 3-4 days.
I hope you found some inspiration and some healthy vegetarian and vegan meal prep ideas that you will try and love!
More Healthy Vegetarian Recipes:
For The Vegan Fried Rice
- 1 cup cooked rice
- 1 1/2 cup chopped tofu
- 1 ½ cup cabbage
- 1 garlic clove
- 2 scallions
- ½ tsp chili powder
- 2 tbsp olive oil
- 1 tbsp tamari sauce
- 1 carrot
- Chop the tofu (I used smoked), then saute with olive oil, minced garlic, and some chili powder for about 2 minutes.
- Add the cabbage, stir for a minute, then sit in the chopped carrot.
- You can find the full instructions here
Amount Per Serving: Calories: 425Total Fat: 24gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 19gCholesterol: 0mgSodium: 556mgCarbohydrates: 35gFiber: 6gSugar: 6gProtein: 24g