12 Lifesaving Vegan Meal Prep Ideas for Busy People

Prep time: 15 mins | Cook time: 20 mins | Servings: 4

Nutrition (est. per serving): 450 kcal, 18g protein, 65g carbs, 12g fat

Tools: Medium pot, large bowl, airtight containers

Ingredients:

• 1 cup (185g) quinoa, rinsed
• 2 cups (475ml) vegetable broth
• 1 can (15 oz / 425g) chickpeas, rinsed and drained
• 1 cup (150g) cherry tomatoes, halved
• 1 English cucumber, diced
• 1/2 red onion, finely chopped
• Dressing: 1/4 cup (60ml) olive oil, juice of 1 lemon, 1 tsp Dijon mustard, salt, and pepper

Instructions:

1. Cook quinoa in vegetable broth according to package directions. Let it cool.
2. In a large bowl, combine the cooled quinoa, chickpeas, tomatoes, cucumber, and red onion.
3. In a small jar, shake together the olive oil, lemon juice, mustard, salt, and pepper.
4. Pour dressing over the quinoa mixture and toss to combine.
5. Portion into four airtight containers. Store dressing separately if preferred.

Prep time: 10 mins | Cook time: 30 mins | Servings: 6

Nutrition (est. per serving): 250 kcal, 15g protein, 40g carbs, 3g fat

Tools: Large pot or Dutch oven

Ingredients:

• 1 tbsp olive oil
• 1 large onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1.5 cups (300g) brown or green lentils, rinsed
• 6 cups (1.4L) vegetable broth
• 1 can (14.5 oz / 411g) diced tomatoes, undrained
• 1 tsp dried thyme
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery and cook until softened, about 5-7 minutes.
2. Add garlic and cook for another minute until fragrant.
3. Stir in the rinsed lentils, vegetable broth, diced tomatoes, and thyme.
4. Bring to a boil, then reduce heat and simmer for 25-30 minutes, or until lentils are tender.
5. Season with salt and pepper. Let it cool before portioning into containers.

Prep time: 20 mins | Cook time: 10 mins | Servings: 4

Nutrition (est. per serving): 380 kcal, 20g protein, 30g carbs, 20g fat

Tools: Wok or large skillet, tofu press (or heavy books)

Ingredients:

• 1 block (14 oz / 396g) extra-firm tofu, pressed and cubed
• 1 tbsp sesame oil
• 1 head of broccoli, cut into florets
• 1 red bell pepper, sliced
• 1 cup (100g) snap peas
• Sauce: 1/4 cup (60ml) soy sauce, 2 tbsp maple syrup, 1 tbsp rice vinegar, 1 tsp grated ginger

Instructions:

1. Press tofu for at least 30 minutes to remove excess water, then cut into cubes.
2. Whisk together all sauce ingredients in a small bowl.
3. For meal prep: Store cubed tofu, chopped veggies, and sauce in separate containers.
4. To cook: Heat sesame oil in a wok over high heat. Add tofu and cook until golden. Add veggies and stir-fry for 3-5 minutes until tender-crisp.
5. Pour sauce over everything and cook for 1-2 minutes until it thickens. Serve immediately.

Prep time: 10 mins | Cook time: 0 mins | Servings: 4

Nutrition (est. per serving, filling only): 300 kcal, 10g protein, 35g carbs, 14g fat

Tools: Bowl, fork or potato masher

Ingredients:

• 1 can (15 oz / 425g) chickpeas, rinsed and drained
• 1/3 cup (75g) vegan mayonnaise
• 1 celery stalk, finely chopped
• 1/4 red onion, finely chopped
• 1 tbsp Dijon mustard
• Salt and pepper to taste
• 8 slices of your favorite bread

Instructions:

1. In a medium bowl, mash the chickpeas with a fork until flaky.
2. Add the vegan mayo, celery, red onion, and mustard.
3. Mix everything together until well combined. Season with salt and pepper.
4. Store the chickpea salad mixture in an airtight container in the fridge for up to 4 days.
5. Assemble sandwiches just before eating.

Prep time: 15 mins | Cook time: 25 mins | Servings: 4

Nutrition (est. per serving): 500 kcal, 15g protein, 85g carbs, 10g fat

Tools: Baking sheet, pot

Ingredients:

• 2 large sweet potatoes, peeled and cubed
• 1 tbsp olive oil
• 1 tsp chili powder
• 1 cup (185g) brown rice
• 1 can (15 oz / 425g) black beans, rinsed
• 1 cup (165g) corn (frozen or canned)
• Optional toppings: salsa, avocado, cilantro

Instructions:

1. Preheat oven to 400°F (200°C). Toss sweet potato cubes with olive oil and chili powder. Roast for 20-25 minutes until tender.
2. While potatoes roast, cook brown rice according to package directions.
3. Let all cooked components cool.
4. To assemble bowls for the week, layer rice, black beans, corn, and roasted sweet potatoes in containers.
5. Reheat and add fresh toppings just before serving.

Prep time: 15 mins | Cook time: 10 mins | Servings: 6

Nutrition (est. per serving): 350 kcal, 10g protein, 55g carbs, 10g fat

Tools: Large pot, large bowl

Ingredients:

• 1 lb (450g) pasta of choice (e.g., rotini, penne)
• 1 cup (150g) cherry tomatoes, halved
• 1 bell pepper (any color), chopped
• 1/2 cup (75g) Kalamata olives, halved
• 1/2 red onion, thinly sliced
• Dressing: 1/3 cup (80ml) olive oil, 1/4 cup (60ml) red wine vinegar, 1 tsp dried oregano

Instructions:

1. Cook pasta according to package directions. Drain and rinse with cold water to stop the cooking process.
2. In a large bowl, combine the cooled pasta with tomatoes, bell pepper, olives, and red onion.
3. Whisk together the dressing ingredients and pour over the salad.
4. Toss well to combine. The flavor gets better as it sits.
5. Store in an airtight container in the fridge for up to 5 days.

Prep time: 15 mins | Cook time: 15 mins | Servings: 6 burritos

Nutrition (est. per burrito): 320 kcal, 15g protein, 40g carbs, 12g fat

Tools: Skillet, bowl

Ingredients:

• 1 block (14 oz / 396g) firm tofu, crumbled
• 1/2 tsp turmeric (for color)
• 1/2 cup (75g) diced onion
• 1/2 cup (75g) diced bell pepper
• 1 can (15 oz / 425g) black beans, rinsed
• 6 large flour tortillas

Instructions:

1. In a skillet, sauté onion and pepper until soft. Add crumbled tofu and turmeric, and cook for 5-7 minutes, breaking it up like scrambled eggs.
2. Stir in the black beans and cook for another 2 minutes. Let the filling cool completely.
3. Spoon the filling into the center of each tortilla and fold into a burrito.
4. Wrap each burrito tightly in foil or parchment paper and store in the freezer.
5. To reheat, unwrap and microwave for 2-3 minutes, or until heated through.

Prep time: 20 mins | Cook time: 20 mins | Servings: 4

Nutrition (est. per serving): 480 kcal, 20g protein, 60g carbs, 18g fat

Tools: Pot, baking sheet, small bowl

Ingredients:

• Base: 1 cup (185g) quinoa or brown rice, cooked
• Protein: 1 can (15 oz / 425g) chickpeas, roasted or plain
• Veggies: Shredded carrots, chopped cucumber, steamed broccoli, edamame
• Sauce: 1/2 cup (120g) tahini, 1/4 cup (60ml) water, juice of 1 lemon, 1 clove garlic (minced)

Instructions:

1. Prep your components: cook the grain, roast or rinse the chickpeas, and chop or steam your veggies.
2. Whisk all sauce ingredients together. Add more water if needed to reach a drizzly consistency.
3. Store each component in a separate container in the fridge.
4. To serve, build your bowl by starting with the grain, then adding protein and veggies.
5. Drizzle generously with tahini sauce just before eating.

Prep time: 10 mins | Cook time: 25 mins | Servings: 4-5 wraps

Nutrition (est. per serving, filling only): 280 kcal, 16g protein, 45g carbs, 4g fat

Tools: Pot, skillet

Ingredients:

• 1 cup (200g) red lentils, rinsed
• 2 cups (475ml) vegetable broth
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tsp cumin
• 2 cups (60g) fresh spinach
• Large whole wheat tortillas

Instructions:

1. In a pot, combine red lentils and vegetable broth. Bring to a boil, then simmer for 15-20 minutes until lentils are soft and have absorbed the liquid.
2. In a skillet, sauté onion and garlic until soft. Stir in the cumin.
3. Add the cooked lentils to the skillet and mix well.
4. Stir in the fresh spinach until it wilts. Let the mixture cool.
5. Store the lentil filling in an airtight container. Assemble wraps as needed.

Prep time: 15 mins | Cook time: 15 mins | Servings: 4

Nutrition (est. per serving): 250 kcal, 18g protein, 15g carbs, 12g fat

Tools: Skillet

Ingredients:

• 1 block (14 oz / 396g) extra-firm tofu, crumbled
• 8 oz (225g) cremini mushrooms, finely chopped
• 1 tbsp soy sauce
• 1 tbsp hoisin sauce
• 1 tsp sesame oil
• 1 head of iceberg or butter lettuce, leaves separated

Instructions:

1. In a large skillet, cook the crumbled tofu over medium-high heat until it starts to brown.
2. Add the chopped mushrooms and cook until they release their moisture and it evaporates.
3. Stir in the soy sauce, hoisin sauce, and sesame oil. Cook for another 2-3 minutes.
4. Let the filling cool. Store it in an airtight container.
5. Serve by spooning the filling into fresh lettuce leaves.

Prep time: 5 mins | Cook time: 0 mins (plus chilling time) | Servings: 2

Nutrition (est. per serving, without toppings): 250 kcal, 8g protein, 25g carbs, 14g fat

Tools: Jar or bowl, whisk

Ingredients:

• 1/4 cup (40g) chia seeds
• 1 cup (240ml) unsweetened almond milk (or other plant milk)
• 1 tbsp maple syrup (optional)
• 1/2 tsp vanilla extract
• Toppings: Fresh berries, sliced banana, nuts, seeds

Instructions:

1. In a jar or bowl, whisk together chia seeds, almond milk, maple syrup, and vanilla extract.
2. Make sure there are no clumps. Let it sit for 5 minutes, then whisk again.
3. Cover and refrigerate for at least 4 hours, or preferably overnight, until thick and set.
4. Portion into jars or containers.
5. Add fresh toppings just before serving to keep them from getting soggy.