41 Easy Vegan Meal Prep Recipes for the Week (2024)

Eating a plant-based diet is always easier when you have your meals ready. These vegan meal prep recipes are delicious, easy to make, and great for meal prep for an entire week.

These delicious vegan recipes are not only better for your wallet. You know exactly what’s in them- no sneaky animal products in there!

Best of all, they will stay good for a couple of days- perfect for healthy meal prep. here are some good quality glass meal prep containers.

1. Curried Chickpea Bowls with Garlicky Spinach

Credit: eatingbirdfood.com

These curried chickpeas are tangy, sweet, and savory, thanks to the seasonings. And the garlicky spinach adds freshness.

To cut down on prep time, we’re using canned chickpeas. To cut down on the salt, remember to rinse your chickpeas well, or you can use no-salt-added chickpeas like these.

Per Serving:

• Calories: 455
• Fats: 9g
• Protein: 15g
• Carbs: 79g
• Fiber: 16g
• Sugar: 6g

Recipe

2. Sweet Potato Black Bean Meal Prep Bowls

Credit: itsavegworldafterall.com

These macro-friendly meal prep bowls are a combination of sweet potatoes, black beans, and sweet potato “fries” topped with a cilantro-lime dressing.

To make the cilantro lime dressing, just combine all your ingredients in a food processor and pulse until smooth. Here is a low-budget food processor I recommend, in case you don’t have one.

Per Serving:

• Calories: 490
• Fats: 20g
• Protein: 13g
• Carbs: 68g
• Fiber: 14g
• Sugar: 2g

Recipe

3. Cauliflower Taco Bowls with Creamy Vegan Cilantro Ranch

Credit: thissavoryvegan.com

This dish is chock-full of good-for-you foods such as brown rice, beans, onions, cauliflower, and bell peppers.

And let’s not forget about the vegan cilantro ranch dressing. To make it, add salt, pepper, basil leaves, garlic cloves, cilantro, apple cider vinegar, and some vegan mayo to your food processor.

Per Serving (calculated):

• Calories: 963
• Fats: 40g
• Protein: 31.6g
• Carbs: 122.6g
• Fiber: 26.4g
• Sugar: 14.5g

Recipe

4. Cold Sesame Noodle Meal Prep Bowls

Credit: sweetpeasandsaffron.com

This dish is packed with flavor thanks to the sauce. This almond butter sauce is creamy, sweet, savory, and has a bit of heat- and works perfectly with the pasta and zucchini noodles.

To make the almond butter sauce, all you need to do is combine your seasonings with maple syrup, soy sauce, rice vinegar, lime juice, and sesame oil. Cut on sugar with this sugar-free maple syrup.

Per Serving:

• Calories: 452
• Fats: 15g
• Protein: 19g
• Carbs: 65g
• Fiber: 14g
• Sugar: 13g

Recipe

5. Jackfruit Enchilada Bowls

Credit: karissasvegankitchen.com

Are you in the mood for Mexican food? Skip takeout, and make these enchiladas instead.

Shredded jackfruit has the texture of pulled pork or chicken and pretty much takes on the flavor of your seasonings. You’ll want to get some jackfruit in brine, not syrup, or else you’ll have an overly sweet dish.

Per Serving (calculated):

• Calories: 1001
• Fats: 4g
• Protein: 27.7g
• Carbs: 219.3g
• Fiber: 18.5g
• Sugar: 10.1g

Recipe

6. Pineapple BBQ Tofu

Credit: sweetpeasandsaffron.com

These tofu bowls are sweet, crunchy, and tangy and loaded with yummy ingredients like charred pineapple rings, grilled zucchini, red onion, and bell peppers.

Now, this perfect recipe calls for cooked quinoa, but to save time, you can simply serve your tofu on a whole wheat tortilla like this instead.

Per Serving:

• Calories: 301
• Fats: 7g
• Protein: 12g
• Carbs: 47g
• Fiber: 6g
• Sugar: 21g

Recipe

7. Crispy Sesame Tofu with Zucchini Noodles

Credit: myfoodstory.com

Not only is this dish delicious, but it also takes only 30 minutes to make, making it the perfect meal prep dish if you didn’t have time over the weekend to prep this dish.

To make zucchini noodles, you’ll need a vegetable spiralizer. Here is a low budget one here that’s sturdy and will do the job.

Per Serving (calculated):

• Calories: 486
• Fats: 35.1g
• Protein: 25.5g
• Carbs: 23.2g
• Fiber: 5.7g
• Sugar: 11g

Recipe

8. Vegan Sweet Potato and Black Bean Bowl

Credit: thehungrywaitress.com

It only takes 5 minutes of prep time, then let your oven and stove do the rest of the work for you.

This dish is savory and sweet with a hint of heat. The sweet potatoes have a ton of flavor due to seasonings such as onion powder, garlic powder, cumin, and paprika.

Per Serving:

• Calories: 235
• Fats: 13.4g
• Protein: 7g
• Carbs: 24.6g
• Sugar: 2.9g

Recipe

9. Sweet Potato Fajitas

Credit: thefitchen.com

This dish puts a Mexican twist on your sweet potato fries by adding some chipotle powder to the sweet potato fries.

Combined with other spices including cayenne, garlic powder, black pepper, and sea salt, these seasonings make these sweet potato fries over the top!

Per Serving:

• Calories: 376
• Fats: 12g
• Protein: 6g
• Carbs: 60g
• Fiber: 9g

Recipe

10. Meal-Prep Vegetarian Quinoa Burrito Bowls

Credit: simplyquinoa.com

Now, if you’ve never tried quinoa, you’ve got to try it. It’s a complete protein and packs a ton of nutrition.

For instance, one cup of cooked quinoa provides 58% of your daily manganese needs, 28% of your daily phosphorus needs, and 30% of your magnesium needs.

Per Serving:

• Calories: 445
• Fats: 20g
• Protein: 14g
• Carbs: 57g
• Fiber: 18g
• Sugar: 4g

Recipe

11. Sweet Potato Buddha Bowls with Almond Butter Dressing

Credit: ambitiouskitchen.com

What’s for dinner? Sesame-oil roasted broccoli and sweet potatoes, mango coconut rice, and mango coconut brown rice topped with a sweet and tangy orange sesame almond butter dressing.

To make the dressing, just whisk together orange juice, almond butter, apple cider vinegar, sesame oil, and low carb maple syrup. Here is a good quality almond butter with no added sugar or salt.

Per Serving:

• Calories: 450
• Fats: 18.5g
• Protein: 12.1g
• Carbs: 45.7g
• Fiber: 14g
• Sugar: 13.8g

Recipe

12. Roasted Vegetable Meal Prep

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Credit: sweetpeasandsaffron.com

Are you a fan of chickpeas? I love chickpeas too because they are so delicious and nutritious. For instance, 1 cup of chickpeas provides a whopping 42% of your daily fiber needs.

But as delicious as the roasted veggies and chickpeas are, it’s the dressing that ties everything together. The dressing is tangy, sweet and aromatic, and goes great over the roasted veggies.

Per Serving:

• Calories: 495
• Fats: 16g
• Protein: 19g
• Carbs: 72g
• Fiber: 14g
• Sugar: 13g

Recipe

13. Cajun Sweet Potato Rice Bowl

Credit: contentednesscooking.com

Hello? You had me at Cajun! If you’re a big fan of Cajun flavors like I am, you’ll definitely love this dish. It’s a mix of spicy cauliflower rice and savory Mexican black beans.

To make the spicy cauliflower rice, pulse some cauliflower in your food processor, or for added convenience, you can use some pre-made cauliflower rice like this.

Per Serving:

• Calories: 340
• Fats: 7g
• Protein: 9g
• Carbs: 59g
• Fiber: 7g
• Sugar: 3g

Recipe

14. Restaurant Style Chickpea Tikka Masala

Credit: watchwhatueat.com

This tikka masala is made with chickpeas, making them a much healthier alternative to your regular tikka masala.

The tikka sauce is creamy and the chickpeas are toasted to perfection, making this the perfect dish for a cold fall evening- or any evening for that matter! Love chickpeas? Check this chickpea salad!

Per Serving:

• Calories: 268
• Fats: 13.1g
• Protein: 10.3g
• Carbs: 29.7g
• Fiber: 8.2g
• Sugar: 5g

Recipe

15. Spicy Chickpea and Quinoa Bowls

Credit: eatyourselfskinny.com

Are you looking for yet another flavourful chickpea dish? You’ve come to the right place!

The chickpeas are delicious with a bit of heat. If you prefer more heat, you can add some preservative-free jalapeno peppers.

If you’re vegetarian and need another chickpea meal idea, try this meal prep bowl here.

Per Serving:

• Calories: 342
• Fats: 5.8g
• Protein: 12.4g
• Carbs: 62g
• Fiber: 10.2g
• Sugar: 2.2g

Recipe

16. Easy Vegan Red Lentil Dal

Credit: simplyquinoa.com

Not only is this red lentil dal packed with nutrition, but it also is super tasty and takes less than 20 minutes to make. For instance, one cup of red lentils provides a whopping 63% of your daily fiber needs

To make this delicious dal, all you have to do is let your lentils simmer for 10 minutes in some water and coconut milk, so make sure you stock up on some organic coconut milk.

Per Serving:

• Calories: 358
• Fats: 16g
• Protein: 17g
• Carbs: 39g
• Fiber: 18g
• Sugar: 1g

Recipe

17. Slow Cooker Tikka Masala

Credit: sweetpeasandsaffron.com

If you’re looking for a twist on your regular chickpea tikka masala, you’ve got to try this dish.

What I love most about this dish is that it only takes 15 minutes of prep time, then you let your slow cooker do the work. If you don’t already have one, here’s this budget-friendly slow cooker.

Per Serving:

• Calories: 110
• Fats: 3g
• Protein: 9g
• Carbs: 12g
• Fiber: 3g
• Sugar: 7g

Recipe

18. Coconut Crusted Tofu with Sweet Chili Sauce

Credit: wellvegan.com

If you’re not already a tofu convert, this dish may make one of you! This tofu is crisp, sweet, tangy, and just plain delicious due to the seasonings. They’re nothing like bland old tofu.

And the sweet chili sauce is creamy, sweet, and savory. To make it, all you have to do is blend together some chili garlic sauce, lime juice, pineapple juice, and some organic coconut cream like this.

Per Serving:

• Calories: 422
• Fats: 17.4g
• Protein: 10.2g
• Carbs: 59.9g
• Sugar: 42.2g

Recipe

19. Tofu Burrito Bowl Meal Prep

Credit: thefitchen.com

Instead of using crumbled beef like your average burrito, we’re making it vegan by using crumbled up tofu. Then we’re frying it up in a bit of oil and seasonings like paprika, chipotle powder, even chili powder.

What you’re left with are yummy, spicy morsels of deliciousness. And the best thing is that these take only 15 minutes to make!

Per Serving:

• Calories: 210
• Fats: 18.6g
• Protein: 10g
• Carbs: 40g
• Fiber: 12.1g
• Sugar: 0.1g

Recipe

20. Moroccan Chickpea Skillet

Credit: sweetpeasandsaffron.com

If you’re in the mood for a taste of the Middle East, here’s a dish that is sure to transport you to Morocco. It is saucy, sweet, savory, a complete meal, and best of all, it only takes 15 minutes of prep time.

For this dish, we’re using chickpeas, bell peppers, sweet potatoes, and diced tomatoes, but it’s the Homemade Moroccan Spice blend that makes the dish.

Per Serving:

• Calories: 275
• Fats: 3g
• Protein: 12g
• Carbs: 52g
• Fiber: 12g
• Sugar: 13g

Recipe

21. Radish & Tangerine Detox Salad

Credit: jaroflemons.com

We’re using ingredients you wouldn’t think of putting in a salad. We’re using refreshing radishes, sweet tangerines, crispy lettuce, warm sweet potatoes, and cooked quinoa.

This salad is sweet, savory, crunchy, warm, and, most importantly, satiating, as it has a decent amount of protein for a salad. So, cozy up and enjoy this unique salad meal prep!

Per Serving (calculated):

• Calories: 368
• Fats: 3.1g
• Protein: 9.8g
• Carbs: 80.2g
• Fiber: 9.6g
• Sugar: 21.9g

Recipe

22. Roasted Brussels Sprout Polenta Bowls

Credit: fitfoodiefinds.com

This dish is creamy, spicy, savory, and a feast for your eyes- and your taste buds! And more importantly, it’s nutritious and takes only 30 minutes to make.

For this polenta bowl, we’re adding caramelized onions, sautéed kale, and oven-roasted Brussels sprouts. And if you’re not a big fan of Brussels sprouts, these sprouts may just win you over.

Per Serving:

• Calories: 382
• Fats: 24g
• Protein: 7g
• Carbs: 34g
• Fiber: 6g
• Sugar: 4g

Recipe

23. Vegan Sushi Bowl Meal Prep

Credit: sweetpeasandsaffron.com

With this deconstructed sushi dish, you have the taste of sushi without the hassle of rolling up ingredients.

This bowl is very easy to make. To make it, you’ll need some edamame and some thinly sliced radishes, carrots, and English cucumbers.

Per Serving:

• Calories: 330
• Fats: 13g
• Protein: 11g
• Carbs: 40g
• Fiber: 5g
• Sugar: 3g

Recipe

24. Slow Cooker Sweet Potato Chickpea Chili

Credit: sweetpeasandsaffron.com

If you’re tired of your regular red kidney bean chili, you’ve got to try this chili.

We’re using sweet potatoes and carrots to add natural sweetness. This chili also has a nice kick because we’re adobo sauce.

Per Serving:

• Calories: 215
• Fats: 4g
• Protein: 9g
• Carbs: 37g
• Fiber: 9g
• Sugar: 11g

Recipe

25. Spring Roll Bowls

Credit:cozypeachkitchen.com

These Spring Roll Bowls are budget-friendly and yummy too. They’re packed with crispy tofu, slurpy udon noodles, crispy edamame, and crunchy veggies.

But the peanut sauce is the kicker. It’s creamy, savory, and tangy – perfect for coating your tofu and noodles.

Per Serving:

• Calories: 302
• Fats: 14g
• Protein: 14g
• Carbs: 33g
• Fiber: 6g
• Sugar: 8g

Recipe

26. Quinoa Chickpea Salad

Credit:eatplant-based.com

Boy, oh boy, is this Quinoa Chickpea Salad yummy. It’s chock full of delicious yet wholesome foods like quinoa, cherry tomatoes, fresh herbs, and chickpeas.

The dressing is the perfect complement. It has a nice balance of sweet and tangy, with a bit of heat. The black sesame seeds add a nice crunch. Check out more low fat meals like this here.

Per Serving:

• Calories: 95
• Fats: 2g
• Protein: 4g
• Carbs: 17g
• Fiber: 3g
• Sugar: 4g

Recipe

27. Overnight Oats

Credit:plantbasedonabudget.com

These Overnight Oats are the perfect breakfast solution. They’re convenient and nutritious. In fact, one bowl provides 16 grams of protein. That’s as much protein as 3 medium hard-boiled eggs.

To sweeten it, you can use maple syrup, agave, or my favorite – coconut sugar which you can get here. Let’s get to the fun part – making these Oats. Grab a sturdy airtight container like a mason jar.

Per Serving:

• Calories: 528
• Fats: 19g
• Protein: 16g
• Carbs: 78g
• Fiber: 13g
• Sugar: 14g

Recipe

28. Plant-Based Spinach Artichoke Frittata

Credit:goodfoodbaddie.com

Sometimes, you really want to have an egg. And that scrambled tofu just isn’t cutting it. This Plant-Based Spinach Artichoke is for those times. It’s made using Just Egg.

If you don’t know, Just Egg is a vegan egg substitute. It cooks just like traditional eggs.

This is the best low calorie meal prep you’ll find!

Per Serving:

• Calories: 131
• Fats: 3.1g
• Protein: 18.8g
• Carbs: 7.5g
• Fiber: 2.6g
• Sugar: 2.5g

Recipe

29. Spicy Buffalo Tempeh Burrito Recipe

Credit:anyreasonvegans.com

You need just 21 minutes to make these Burritos. You’ll be using dried chives and nutritional yeast to get a yummy cheesy taste. you can get some here.

Bake for 10 minutes before cooling. Then assemble your burritos, adding Tempeh, vegan refried beans, avocados, tomatoes, and lettuce.

Per Serving:

• Calories: 316
• Fats: 13.1g
• Protein: 17.3g
• Carbs: 37.5g
• Fiber: 9.6g
• Sugar: 3.3g

Recipe

30. Quinoa Veggie Wrap

Credit:fitasamamabear.com

Wondering what to do with your leftover quinoa? Make this Quinoa Veggie Wrap.

This wrap is full of quinoa and tons of colorful, fresh veggies. And it’s dressed in a tangy, savory, sweet dressing.

To keep these wraps gluten-free, you’ll be using gluten-free tortillas. I like these tortillas here.

Per Serving:

• Calories: 411
• Fats: 24g
• Protein: 8g
• Carbs: 43g
• Fiber: 5g
• Sugar: 11g

Recipe

31. Vegan Zucchini Corn Fritters

Credit:happykitchen.rocks

These Vegan Zucchini Corn Fritters are another sneaky way to add those veggies. They’re crispy and quite yummy.

Squeeze your grated zucchini well to ensure your fritters are nice and crisp. You can do this with a clean dish towel. Or you can use this food-grade cheesecloth here.

Per Serving:

• Calories: 205
• Fats: 6g
• Protein: 6g
• Carbs: 35g
• Fiber: 3g
• Sugar: 3g

Recipe

32. Jackfruit Chilli

Credit:veganpunks.com

Missing beef chili? This Jackfruit Chili is sure to satisfy your cravings.

It’s chunky, meat, spicy, and full of bold flavors. That’s because you’re using spices like smoked paprika, cinnamon, chili powder, cumin, and fresh coriander.

Now, this Chili is more on the mild side. But if you like it spicy, feel free to add some fresh jalapenos or Frank’s Red hot sauce.

Per Serving:

• Calories: 285
• Fats: 3g
• Protein: 10g
• Carbs: 63g
• Fiber: 13g
• Sugar: 35g

Recipe

33. Vegan Pastelon

Credit:plantbasedandbroke.com

Pastelon is the Puerto Rican version of Shepherd’s pie. It’s traditionally made of layers of fried plantains and a filling of meat and veggies.

This Vegan Pastelon is made with mashed sweet plantains and lentils. But that’s not all – it’s packed with crushed walnuts, green olives, tomato sauce, and seasonings.

Per Serving:

• Calories: 448
• Fats: 16g
• Protein: 12g
• Carbs: 70g
• Fiber: 15g
• Sugar: 24g

Recipe

34. Zucchini, Chickpea, Potato Curry

Credit:theshortordercook.com

This Zucchini, Chickpea, and Potato Curry is quite flavorful. The potatoes and zucchini add lots of freshness and nutrition.

And talking about spices, you’ll be using a lot of them – 6 to be exact. But don’t worry – these are spices you’ll probably already have in your pantry. Serve with rice, noodles, or my favorite – naan bread!

Per Serving:

• Calories: 513
• Fats: 20.6g
• Protein: 19.2g
• Carbs: 69.6g
• Fiber: 17.9g
• Sugar: 15.9g

Recipe

35. White Bean Quinoa Chili

Credit:goodfoodbaddie.com

This White Bean Quinoa Chili is out-of-this-world delicious. One of the reasons for this is that you’re using a mirepoix.

A mirepoix is simply a base of diced veggies that you saute slowly. This helps sweeten your Chili and develops depths of flavor. If this cheap meal prep doesn’t make you feel hungry, I don’t know what will.

Per Serving:

• Calories: 349
• Fats: 14.3g
• Protein: 16.4g
• Carbs: 40.7g
• Fiber: 10.6g
• Sugar: 4g

Recipe

36. Israeli Salad

Credit:knowyourproduce.com

This Salad is fresh, vibrant, and tastes fantastic – and there’s no lettuce in sight. Instead, you have finely chopped Roma tomatoes, cucumber, red peppers, red onions, and parsley.

And they’re tossed in a simple dressing made with lemon juice, olive oil, and salt. Who knew something so simple could taste this good?

Per Serving:

• Calories: 74
• Fats: 7g
• Protein: 0g
• Carbs: 2g
• Fiber:
• Sugar: 1g

Recipe

37. Black Bean Burrito Bowls

Credit:hauteandhealthyliving.com

It’s nice having Tacos on Tuesday. But sometimes, you want to shake things up – with these Black Bean Burrito Bowls which are amazing for school meal prep.

These are avocados, lime juice, cilantro, garlic, salt, and coconut milk. Make sure you choose full-fat coconut milk like this instead of light coconut milk.

Per Serving:

• Calories: 420
• Fats: 16g
• Protein: 14g
• Carbs: 61g
• Fiber: 17g
• Sugar: 4g

Recipe

38. Healthy Baked Falafel

Credit:joyfoodsunshine.com

Lebanese cuisine is brimming with lots of vegan options. And it uses tons of herbs and spices, so you know it’s going to be tasty.

And this Healthy Baked Falafel is no exception. It’s made with creamy chickpeas, fresh herbs, and aromatic spices like coriander and cumin.

Per Serving:

• Calories: 38.1
• Fats: 1.4g
• Protein: 1.4g
• Carbs: 5.4g
• Fiber: 1.4g
• Sugar: 0.3g

Recipe

39. Vegan Picadillo

Credit:runningtothekitchen.com

You’ve got lentils, Tempeh, potatoes, red Bell peppers, capers, Spanish olives, and raisins. All cooked in a hearty tomato sauce with warm spices like cumin and cinnamon.

Then you’ll need 12 minutes of cooking in your Instant Pot. If you don’t have an Instant Pot, you can get a reasonably priced one here.

Per Serving:

• Calories: 359
• Fats: 13g
• Protein: 17g
• Carbs: 53g
• Fiber: 7g
• Sugar: 19g

Recipe

40. Spicy Peanut Tofu Buddha Bowls

Credit:itsavegworldafterall.com

The tofu is perfectly browned and crispy. And they’re accompanied by crunchy peanuts, caramelized roasted broccoli, and carrots.

You want to squeeze out as much moisture as possible from the tofu. It’s easiest to do this using a tofu press. This one here should make it mess-free.

Per Serving:

• Calories: 514
• Fats: 26g
• Protein: 21g
• Carbs: 58g
• Fiber: 13g
• Sugar: 11g

Recipe

41. Vegan Enchilada Casserole

Credit:namelymarly.com

This list just wouldn’t be complete without this Vegan Enchilada Casserole. After all, who doesn’t love an ooey-gooey cheesy casserole?

And this Vegan Enchilada Casserole is as good as it gets. It’s filled with yummy flavors from the black beans, green chilies, red bell peppers, veggie crumbles, and corn.

Per Serving:

• Calories: 410
• Fats: 14g
• Protein: 15g
• Carbs: 58g
• Fiber: 12g
• Sugar: 4g

Recipe