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41 Easy Vegan Meal Prep Recipes for the Week

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.

If you’re vegan or even just wanting to pack some more vegan options into your daily diet, you know how hard it can be to eat out.

The vegan options can be slim pickings, and when you find them, they can be so expensive.

Here’s where having your favorite vegan meal prep recipes help. 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. And talking about meal prep here are some good quality glass meal prep containers that you can use to pack them up.

Vegan meals will stay fresh much longer in an airtight container.

vegan meal prep

1. Curried Chickpea Bowls with Garlicky Spinach

Curried Chickpea Bowls with Garlicky Spinach


With the cold weather upon us, there’s nothing better than having a nice hot curry to warm you up! And these curried chickpeas bowls with garlicky spinach don’t disappoint.

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

This dish is also so easy and quick to prepare. In fact, you’ll have a full meal in under 30 minutes.

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.

Served over a bowl of brown rice, these bowls are sure to warm your tummy up!

Per Serving:

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


2. Sweet Potato Black Bean Meal Prep Bowls

Sweet Potato Black Bean Meal Prep Bowls


Do you love sweet potato “fries”? Then, you’ll love this dish.

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

They make for an extremely tasty and nutritious dish. This is because they’re loaded with fiber, protein, and Vitamin A.

And the cilantro lime dressing is creamy, tangy, and savory. It’s so simple to make yet so delicious that it may become one of your favorite dressings.

To make it, you’ll need an avocado, cilantro, lime juice, sea salt, extra virgin olive oil, and apple cider vinegar.

To make the 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


3. Cauliflower Taco Bowls with Creamy Vegan Cilantro Ranch

Cauliflower Taco Bowls


Are you yearning for some vegan ranch … ahem, taco bowls topped with vegan ranch? Then, you’ve got to try this dish.

This dish is chock-full of good-for-you foods such as brown rice, beans, onions, cauliflower, and bell peppers. And this dish is loaded with fiber, a whopping 26.4 grams of fiber. It is sure to come in handy if you’re feeling a bit constipated!

Plus, this dish is amazingly delicious. It’s creamy, spicy, and tangy, yet extremely filling, so you won’t eat all of it in one go.

And let’s not forget about the vegan cilantro ranch dressing. If you’ve been missing ranch dressing since becoming vegan, this may be your new go-to.

To make it, add salt, pepper, basil leaves, garlic cloves, cilantro, apple cider vinegar, and some vegan mayo to your food processor. Pulse until smooth and creamy.

Per Serving (calculated):

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


4. Cold Sesame Noodle Meal Prep Bowls

Cold Sesame Noodle Meal Prep Bowls


If you love Asian-inspired pasta, you’ll love this dish. And because it’s served cold, you won’t be stuck waiting in line for the microwave at work, just to heat your meal.

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


5. Jackfruit Enchilada Bowls

Jackfruit Enchilada Bowls


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

They’re “meaty”, spicy, and flavourful. To get the meaty texture, we’re using shredded jackfruit.

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.

To get the texture of the jackfruit just right, you’ll want to simmer it first, before baking it in the oven.

Once your jackfruit is done, assemble your enchilada bowls by adding some rice at the bottom, then top with jackfruit, black beans, corn, and tomatoes.

Per Serving (calculated):

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


6. Pineapple BBQ Tofu

Pineapple BBQ Tofu Bowls


Yes, I must admit, tofu can be quite bland, but it can be a good way to get in your calcium needs.

With this dish, you’re not sacrificing taste for nutrition. In fact, you actually may become a tofu convert!

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.

This is a healthy lunch you can easily make in a big batch.

Per Serving:

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


7. Crispy Sesame Tofu with Zucchini Noodles

Crispy Sesame Tofu


If you’re in the mood for an Asian twist on tofu, then, this dish may be for you.

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.

The tofu turns out surprisingly crispy, and so do the zoodles. For added freshness, you can add some bell peppers as well.

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


8. Vegan Sweet Potato and Black Bean Bowl

Vegan Sweet Potato and Black Bean Bowl


If you’re short on prep time, yet want a dish that is delicious and good for you, this is the dish. An easy recipe ready in minutes!

It only takes 5 minutes of prep time, then let your oven and stove do the rest of the work for you. This leaves you free time to do the dishes, vacuum, and all the other little chores that creep up over the course of a week!

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.

Now, this dish calls for quinoa, but if you’re not a big fan of quinoa, you can swap it out for brown rice instead.

Per Serving:

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


9. Sweet Potato Fajitas

Sweet Potato Fajitas Meal Prep


What’s better than fajitas or sweet potato fries? Sweet potato “fajita” fries!

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!

We’re also adding some red and green peppers for extra freshness.

Now, this dish doesn’t have a ton of protein, but that’s a quick fix. Add black beans, together with some brown rice, and you’ve got a complete protein-rich meal.

Per Serving:

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


10. Meal-Prep Vegetarian Quinoa Burrito Bowls

Meal-Prep Vegetarian Quinoa Burrito Bowls


If you’re looking to introduce quinoa into your diet, this is the perfect starter dish. In 15 minutes, you’ll have 5 days’ worth of yummy, nutritious food in your fridge.

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. Manganese, phosphorus, and magnesium are all important for maintaining healthy bones.

To make the quinoa salad, all you need to do is combine some cooked quinoa, canned black-eyed beans, corn, cilantro, spices, and lime juice. The lime juice makes the dish pop, so make sure you have some fresh lime juice or lime juice.

Per Serving:

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


11. Sweet Potato Buddha Bowls with Almond Butter Dressing

Sweet Potato Buddha Bowls with Almond Butter Dressing


Now, there are good Buddha Bowls, and there are amazing Buddha Bowls. This is one of the amazing Buddha Bowls.

If you’re tired of the lame looks that you get when you tell your kids and/or partner what’s for dinner, this is the dish to try.

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.

Sounds amazing right? And it tastes just as wonderful!

The dressing is super delicious. To make the dressing, just whisk together orange juice, almond butter, apple cider vinegar, sesame oil, and low carb maple syrup.

Make sure you make some extra dressing as you’ll definitely want to save some for later! 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


12. Roasted Vegetable Meal Prep

Roasted Vegetable Meal Prep


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. It is also an excellent source of brain-boosting vitamins such as folate and vitamin B6!

This quinoa dish is packed with chickpeas and yummy veggies like butternut squash, broccoli, and cauliflower.

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.

To make the dressing, simply whip together the seasonings, lemon juice, maple syrup, water, and tahini. Then, you’ve got a dressing that is perfect not only for roasted veggies but your salads as well!

Per Serving:

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


13. Cajun Sweet Potato Rice Bowl

Cajun Sweet Potato Rice Bowl


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.

Not only is this dish delicious, but it’s also ready in only 15 minutes and yields 12 full servings. It’s the perfect family-friendly dish for those weekends when you’re running short on meal prep time.

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. Then fry your cauliflower rice with some garlic cloves, salt, and pepper, then garnish with chili.

To add some more Mexican flair to your dish, feel free to add some guacamole and tortilla chips.

Per Serving:

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


14. Restaurant Style Chickpea Tikka Masala

Restaurant Style Chickpea Tikka Masala


If you’re looking for an authentic dish that is Indian, but also vegan, you’ve come to the right spot! This dish was created by a husband and wife team from India.

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

And this dish takes only 35 minutes to make, which is quite surprising given that authentic Indian dishes can take hours to make.

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


15. Spicy Chickpea and Quinoa Bowls

Spicy Chickpea and Quinoa Bowls


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

This dish is really simple to make, and takes only about 30 minutes to make, making it perfect for meal prepping.

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

In addition, the quinoa is super fluffy. Now if you’ve ever wondered how to make perfect quinoa, this is how you do it.

First of all, soak the quinoa before cooking it, then simmer it, and finally fluff it. And there you’ve got it, perfect quinoa every time.

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


16. Easy Vegan Red Lentil Dal

Easy Vegan Red Lentil Dal


I love red lentils. They’re super yummy, super quick to make, and best of all, nutritious.

For instance, one cup of red lentils provides a whopping 63% of your daily fiber needs and 36% of your daily protein needs. It is also an excellent source of folate, iron, phosphorus and manganese-What a power food!

So, you can bet that I was super excited when I came upon this red lentil dal. Not only is it packed with nutrition, but it also is super tasty and takes less than 20 minutes to make.

To make this delicious dal, all you have to do is let your lentils simmer for 10 minutes in some water and coconut milk, then add your spices, and simmer for another 5 minutes.

Coconut milk is key to providing the extra creamy texture, 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


17. Slow Cooker Tikka Masala

Slow Cooker Tikka Masala


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

Instead of chickpeas, we’re using tofu as our protein. Yes, tofu is quite bland on its own; however, it takes on the taste of your seasonings.

And boy, oh boy is this dish packed with spices; 9 of them in fact. So, your tofu turns out well-seasoned.

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 that I recommend.

We’re also adding cauliflower and frozen peas toward the end for extra freshness and flavor. Once you (or rather) your slow cooker has finished cooking, serve with some vegan flatbread or rice.

Per Serving:

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


18. Coconut Crusted Tofu with Sweet Chili Sauce

Coconut Crusted Tofu with Sweet Chili Sauce


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


19. Tofu Burrito Bowl Meal Prep

Tofu Burrito Bowl Meal Prep


Are you in the mood for some Mexican food? Then, you’ve got to give this dish a try.

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!

Once you’re done making your tofu, portion them into food containers, and add your favorite toppings …avocado, tomatoes, lettuce, red onions, salsa, you name it!

Per Serving:

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


20. Moroccan Chickpea Skillet

Moroccan Chickpea Skillet


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.

To make the Homemade Moroccan Spice blend, you’ll need some everyday spices like salt, pepper, cayenne pepper, and cinnamon. You’ll also need some paprika, cumin, ginger, cloves, and some coconut sugar.

Then to make the dish, place all your ingredients in a skillet, simmer for 30 minutes, and voila- dinner is served.

Per Serving:

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


21. Radish & Tangerine Detox Salad

Tangerine Detox Salad


Are you craving a salad that is refreshing, yet filling?  We’ve got you covered!

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


22. Roasted Brussels Sprout Polenta Bowls

Roasted Brussels Sprout Polenta Bowls


Are you getting tired of eating rice, rice, and more rice? If so, you’ve got to try this polenta dish.

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.

To make these Brussels sprouts, toss them in olive oil, garlic, sea salt, and balsamic vinegar. Then, bake in your oven for about 25 minutes- and voila, sweet and savory Brussels sprouts that even your kids may enjoy!

Per Serving:

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


23. Vegan Sushi Bowl Meal Prep

Vegan Sushi Bowl Meal Prep


Are you in the mood for some vegan sushi? Then, this may be the dish for you!

With this deconstructed sushi dish, you have the taste of sushi without the hassle of rolling up ingredients. And this sushi bowl is crunchy, tangy, creamy, spicy and best of all, does not need to be microwaved.

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

You’ll also need some rice and seaweed to serve on the side. And to dip your veggies, add some sriracha and vegan mayo.

Per Serving:

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


24. Slow Cooker Sweet Potato Chickpea Chili

Slow Cooker Sweet Potato Chickpea Chili


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

I love making chili, but find that I have to add ketchup to balance out the acidity. With this dish, you won’t have to do that.

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

And best of all, because this chili is low in calories, you can splurge on more toppings like avocado, vegan yogurt, and tortilla chips…Yummy!

Per Serving:

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


25. Spring Roll Bowls

Spring Roll Bowls


When it comes to vegan eats, ethnic restaurants are your best bet. That’s because a lot of ethnic cuisines are naturally vegan.

So you can actually eat well at these restaurants. That’s unlike steakhouses or fast-food joints, where you need to settle for just fries, baked potatoes, or a salad.

But ordering out can leave a dent in your wallet. And it can do a doozy on your waistline too.

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.

What’s more, this dish contains a whopping 14 grams of protein. So, it’s very filling – yet low in calories.

Best of all, you’re spending only 25 minutes making these bowls. So it’s even faster than ordering in.

Per Serving:

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


26. Quinoa Chickpea Salad

Quinoa Chickpea Salad


Going to social events can be challenging – especially as a new vegan. You don’t want to stand out and be the “weird” vegan who can’t eat anything.

But you also want to stick to your new eating habits. It’s quite the dilemma.

Bringing a yummy dish that everyone can share is the perfect solution. And 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. Your non-vegan friends will be so impressed with this dish.

But this Salad is actually very easy to make. You’ll start off by cooking your quinoa.

While your quinoa is cooking, dice your veggies and herbs. Then whisk together your salad dressing ingredients.

Finally, toss everything together. Easy peasy – Who said vegan cooking needed to be hard?

Love this recipe? Check out more low fat meals like this here.

Per Serving:

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


27. Overnight Oats

Overnight Oats


Breakfasts can be another sore spot on a vegan diet. You can’t rely on easy go-to’s like eggs and bacon.

Sure, you can eat peanut butter and toast. But after a while, it gets kind of stale – pun intended.

These Overnight Oats are the perfect 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.

It’s also full of flavor and texture. You’re getting creaminess from the plant-based milk.

And the natural sweetener makes it nice and sweet. 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.

Add your oats, fruit, seeds, and plant-based milk. If you’re looking to optimize your protein, soy milk is your best bet.

Cover your mason jar, and place it in the fridge overnight. The following day, wake up and enjoy!

Per Serving:

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


28. Plant-Based Spinach Artichoke Frittata

Plant-Based Spinach Artichoke Frittata


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.

So it’s great for those mornings when you’re in a rush. It also tastes quite good in this Frittata.

The spinach, artichoke, jalapenos, red peppers, and red onions make this Frittata shine. In fact, you may think you’re eating a “real” Frittata.

But unlike “real” Frittatas, this Frittata doesn’t contain a ton of calories. In fact, one serving contains just 131 calories.

Yet it contains a ton of protein: almost 19 grams. So, you won’t be tempted by those non-vegan donuts at work. Yay!

So, if you’ve been missing those egg dishes, definitely give this Frittata a try😊. 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


29. Spicy Buffalo Tempeh Burrito Recipe

Spicy Buffalo Tempeh Burrito Recipe


If you’re in the mood for a meaty Burrito – minus the meat, this is another must-try. It’s spicy, flavorful, and has a meaty texture and taste.

That’s because you’re using Tempeh. Tempeh has an earthy, savory, nutty flavor if you haven’t tried it.

And it tends to take on the flavors of sauces that are added to it. So, if you’re craving, say, barbecue, you can fry your Tempeh in some vegan barbecue sauce.

But back to the Burritos – you need just 21 minutes to make these Burritos. Start by slicing your Tempeh into thin rectangular slices.

Next, place your Tempeh on a baking pan. Cover them with buffalo sauce and seasoning.

You’ll be using dried chives and nutritional yeast to get a yummy cheesy taste. If you need to stock up on some high-quality nutritional yeast, 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


30. Quinoa Veggie Wrap

Quinoa Veggie Wrap


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.

What I love most about these wraps is that they’re gluten-free. So they’re a great option if you have gluten allergies or sensitivities.

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

That’s because they’re made with chickpea flour. So you get a nice boost of protein and fiber.

Just a quick note: this recipe calls for honey for the dressing. But to keep it vegan, you can simply use organic maple syrup.

Want to amp up the flavors? You can add kimchi or sprouts. Yum!

Per Serving:

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


31. Vegan Zucchini Corn Fritters

Vegan Zucchini Corn Fritters


Getting your kids to eat their veggies can be a pain. Sometimes, it feels worse than going to the dentist.

That’s why it’s important to sneak those pesky veggies in.  Think adding grated carrots to their muffins, blending kale into their smoothies – you get it.

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

That’s because you’re adding corn, garlic, parsley, scallions, and a few jalapenos to these fritters.

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. Besides using it in the kitchen, you can use it for craft projects with your kids.

Once you’ve squeezed your grated zucchini, make your chia egg. To do this, mix 3 tablespoons of water and 1 tablespoon of chia seeds.

Let your mixture sit for 5 minutes to thicken. Next, mix some flour, baking powder, salt, and pepper.

Add your chia eggs, whisking well. Then mix well with your grated zucchini, corn, jalapeno, minced garlic, scallions, parsley, and lime juice.

Fry in batches of four or five. Then enjoy with your favorite dip or even a salad.

Per Serving:

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


32. Jackfruit Chilli

Jackfruit Chilli


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.

In fact, I prefer this Jackfruit Chilli to traditional beef chili. That’s because it’s filling, yet good for you too.

In fact, one serving provides more than ½ of your daily fiber needs. So you know you’re doing your tummy a world of good.

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


33. Vegan Pastelon

Vegan Pastelon


It’s nice enjoying vegan versions of classics like Chili. But sometimes, you want to go on the wild side and try something different – like this Vegan Pastelon.

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.

So, you’re getting layers of sweetness, saltiness, crunchiness, and acidity. This Pastelon is definitely a keeper.

If you like, you can also add some vegan cheese on top. Or you can add the vegan cheese in layers.

Per Serving:

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


34. Zucchini, Chickpea, Potato Curry

Zucchini, Chickpea, Potato Curry


When you first go vegan, you may be stuck in a rut. You’re either making the same dishes again and again.

Or you’re relying on vegan frozen dinners.

You can get out of that rut by having dinner theme nights. For instance, you can switch up different ethnic cuisines like this Indian dish here.

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

And you’re getting acidity from the tomatoes. On top of it, the coconut milk cools down some of the spicinesses.

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


35. White Bean Quinoa Chili

White Bean Quinoa Chili


When cold weather season comes, you just want something nice and warm. And this White Bean Quinoa Chili definitely fits the bill.

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.

You’re also adding jalapenos and poblanos for spiciness. And to top it all off, you’re adding cashew cream for a luxurious creaminess.

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


36. Israeli Salad

Israeli Salad


There are so-so salads, and there are great salads. This Israeli Salad is definitely great.

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?

Now, this Salad is missing some protein. But that’s an easy fix: you can just toss in some chickpeas.

Per Serving:

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


37. Black Bean Burrito Bowls

Black Bean Burrito Bowls


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 Bowls are brimming with beans, corn, brown rice, Roma tomatoes, and romaine lettuce.

These add lots of colors and Mexican flavors. The avocado crème adds silkiness and really pairs well with the Burrito Bowls.

So definitely don’t skip it! All you’ll need to make it are 6 ingredients.

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.

That’s so your avocado crème is nice and creamy. Place all the ingredients in a food processor, and blend until smooth.

Per Serving:

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


38. Healthy Baked Falafel

Healthy Baked Falafel


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.

The flavors will definitely transport you to Lebanon.

I also love the fact this Falafel is baked, not fried. So you’re cutting down on fat and calories.

In fact, one Falafel contains just 38.1 calories. That’s right!

So, you can eat as many as you want – no judgment here.

Per Serving:

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


39. Vegan Picadillo

Vegan Picadillo


You dream of warmer lands when it’s cold outside – like Cuba. Now I can’t promise you a plane ticket to Cuba.

However, this Vegan Picadillo is a nice alternative. This stew is brimming with flavor and spice.

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.

You’ll feel like your Cuban grandma gave you a big hug.

The best part is that this hearty dish can be ready in under 30 minutes. You’ll need 15 minutes to prep this dish.

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


40. Spicy Peanut Tofu Buddha Bowls

Spicy Peanut Tofu Buddha Bowls


Are you tired of mushy tofu? Then you need to try these Spicy Peanut Tofu Buddha Bowls

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

All served on a bowl of brown rice topped with a spicy, creamy, sweet peanut sauce. You’ll be on cloud nine.

So here’s the secret to getting your tofu crispy. First, you want to make sure you use extra/super firm tofu.

Then you want to squeeze out as much moisture as possible. It’s easiest to do this using a tofu press.

This one here should make it mess-free. Once you’ve let it sit in your tofu press for 20 minutes, give your tofu one last squeeze between your hands.

When seasoning your tofu, make sure you don’t skip the cornstarch. The corn starch makes the edges of your tofu extra crispy.

There you got it…..perfectly crispy tofu every time.

Per Serving:

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


41. Vegan Enchilada Casserole

Vegan Enchilada Casserole


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.

The homemade enchilada sauce makes this Casserole nice and saucy. And the vegan nacho cheddar cheese sauce adds lots of cheesy goodness.

Bet you can’t have just one slice!

Per Serving:

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


41 Easy Vegan Meal Prep Recipes for the Week

41 Easy Vegan Meal Prep Recipes for the Week

Yield: 2-4
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Meal prepping for the week? These Vegan Meal Prep Ideas are easy and perfect for breakfast, lunch, and even dinner.


  • 1. Curried Chickpea Bowls with Garlicky Spinach
  • 2. Sweet Potato Black Bean Meal Prep Bowls
  • 3. Cauliflower Taco Bowls with Creamy Vegan Cilantro Ranch
  • 4. Cold Sesame Noodle Meal Prep Bowls
  • 5. Jackfruit Enchilada Bowls
  • 6. Pineapple BBQ Tofu
  • 7. Crispy Sesame Tofu with Zucchini Noodles
  • 8. Vegan Sweet Potato and Black Bean Bowl
  • 9. Sweet Potato Fajitas
  • 10. Meal-Prep Vegetarian Quinoa Burrito Bowls
  • 11. Sweet Potato Buddha Bowls with Almond Butter Dressing
  • 12. Roasted Vegetable Meal Prep
  • 13. Cajun Sweet Potato Rice Bowl
  • 14. Restaurant Style Chickpea Tikka Masala
  • 15. Spicy Chickpea and Quinoa Bowls
  • 16. Easy Vegan Red Lentil Dal
  • 17. Slow Cooker Tikka Masala
  • 18. Coconut Crusted Tofu with Sweet Chili Sauce
  • 19. Tofu Burrito Bowl Meal Prep
  • 20. Moroccan Chickpea Skillet
  • 21. Radish & Tangerine Detox Salad
  • 22. Roasted Brussels Sprout Polenta Bowls
  • 23. Vegan Sushi Bowl Meal Prep
  • 24. Slow Cooker Sweet Potato Chickpea Chili
  • 25. Spring Roll Bowls
  • 26. Quinoa Chickpea Salad
  • 27. Overnight Oats
  • 28. Plant-Based Spinach Artichoke Frittata
  • 29. Spicy Buffalo Tempeh Burrito Recipe
  • 30. Quinoa Veggie Wrap
  • 31. Vegan Zucchini Corn Fritters
  • 32. Jackfruit Chilli
  • 33. Vegan Pastelon
  • 34. Zucchini, Chickpea, Potato Curry
  • 35. White Bean Quinoa Chili
  • 36. Israeli Salad
  • 37. Black Bean Burrito Bowls
  • 38. Healthy Baked Falafel
  • 39. Vegan Picadillo
  • 40. Spicy Peanut Tofu Buddha Bowls
  • 41. Vegan Enchilada Casserole


  1. Scroll up to get a bunch of easy, yummy, and delicious meal preps. Don't be afraid to get creative with the ingredients, you might discover a flavor you didn't know you liked.
  2. Get your shopping list going and make sure you've got all the ingredients.
  3. Get cooking and make your next Vegan Meal Prep!


Which one of these recipes was your favorite? Let me know in the comment section or on Pinterest!

How much did you LOVE this recipe?

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Jessika S

Saturday 8th of July 2023

Thank you for this, I was vegan before and strayed for a bit. Lost my imagination regarding food. Appreciate this list very much.


Tuesday 7th of September 2021

So many great ideas!! Thank you for the awesome list of inspiration!

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