The best vegan meal prep ideas to get you through the week. Plant-based bulk meals from teriyaki tofu to chickpea curry, these easy make-ahead recipes are perfect for busy weekday lunches and dinners.
- Mediterranean Bowls
- Jackfruit Birria Tacos
- Teriyaki Tofu
- Tandoori Cauliflower Tacos
- Roasted Vegetable Quinoa Bowls
- Creamy Vegan Pasta
- Roasted Veggie & Spanish Rice
- Sesame Tempeh Bowls
- Chickpea Curry
- Roasted Sweet Potato Chickpea Bowl
- Meat-Free Cobb Salad
- Black Beans & Rice
- Crispy Sesame Tofu
- Quinoa Veggie Wrap
- Zucchini Corn Fritters
- Zucchini Chickpea & Potato Curry
- Ginger Teriyaki Stir Fry
- 18 Best Vegan Meal Prep Recipes [Easy Plant-Based Ideas]
Get your vegan meal prep right with these easy plant-based make-ahead recipe ideas. If you’ve got a busy week ahead of you, then meal-prepping is the best way to get ahead of your to-do list and ensure that you have nutritious lunch and dinner dishes ready, no matter what.
Each of these easy make-ahead recipes is plant-based and protein-rich, providing a filling meal without sacrificing flavor. From jackfruit tacos to teriyaki tofu, and sesame tempeh bowls to dairy-free pasta, these are our favorite vegan meal prep recipes.
These make-ahead bowls provide a nutritious meal for the week, with a Mediterranean flavor twist. Like most meal prep bowls, these contain a grain and salad base, as well as protein and hearty serving of vegetables. Where these stand out though is with its beautiful blend of hummus, Kalamata olives, and lemon juice.
To make these Mediterranean bowls, you will need quinoa, tomatoes, olives, red onions, chickpeas, hummus, and cucumber. Cook the quinoa according to the pack’s instructions (usually simmer in water for 20-30 minutes). While the quinoa is cooking, slice the vegetables. Assemble the bowls and top with hummus, olives, and seasonings.
Jackfruit Birria Tacos
Tacos are proof that make-ahead meals can be fun. These jackfruit vegan birria tacos are an easy plant-based spin on Mexican quesabirrira, which traditionally contains stewed goat or beef. Not so with these beauties.
Instead, we have an oyster mushroom and jackfruit filling soaked in ancho chili peppers and cumin to create a flavor-packed mixture that stays just the right side of spice.
Make the filling ahead of time and simply heat the corn tortillas whenever you’re ready to eat. Easy to make in batch for the week, and the taste only improves with time.
Make a large batch of this teriyaki tofu and you will have your protein ready for several meals throughout the week. This versatile food goes well with rice, vegan bowls, and even salad.
To coat the tofu, you will need soy sauce, brown sugar, rice vinegar, cornstarch, and a few aromatics to make the teriyaki sauce. Be sure to drain the tofu before you bake it to get rid of the excess moisture. Then toss the baked tofu into the homemade sauce.
Tandoori Cauliflower Tacos
Crunchy cauliflower, spicy mix, and creamy guacamole form a balanced taste combination that’s fantastic for make-ahead lunches and dinners. They can be made in just 40 minutes, making them a great option if you’ve left everything to the last minute on Sunday evening.
Try This Recipe: These plant-based cauliflower chickpea tacos use roasted cauliflower and chickpeas covered in tandoori mix, before being served on soft tortillas with guacamole. We love this vegan spin on tacos because they’re crunchy and zesty, with just a touch of spice.
Roasted Vegetable Quinoa Bowls
Quinoa is a staple for vegan meal prep recipes. It is packed with protein, which makes it filling and nutritious. You can use it as the base for many bowls and salads, including this roasted vegetable recipe.
You’ll also need cauliflower or Brussels sprouts in addition to quinoa. Use tahini, lemon juice, and maple syrup to make the dressing. Cook the quinoa while the seasoned vegetables roast in the oven, then separate into portions and cover with the dressing.
Creamy Vegan Pasta
Pasta is another great meal prep dish because you can make a large portion at a time, and then reheat individual servings (or eat them cold as pasta salad). This recipe’s creamy sauce is so good you won’t believe it’s dairy-free.
To make the pasta sauce, you will need cashews, tomatoes, garlic, and onion. Soak the cashews overnight, then roast the vegetables the next day. Mix the sauce ingredients together in a blender, then pour over cooked pasta noodles.
Roasted Veggie & Spanish Rice
Many meal prep recipes use rice as a base because it’s filling, but the monotony of day-after-day rice bowls can grind you down. Add a bit of variety to your rotation with this Spanish rice recipe, packed with aromatics.
On top of the rice base, you’ll need roasted sweet potatoes, bell peppers, and kidney beans. A cilantro-based dressing ties the whole meal together with its fresh, herby flavor.
Sesame Tempeh Bowls
Tempeh is a fermented soybean block that’s become a popular plant-based protein in recent years, and it’s easy to see why. The versatile ingredient works superbly in Asian-inspired recipes (it is a traditional Indonesian food after all). You can serve it with rice and vegetables like with these sesame tempeh bowls.
To make the sesame dressing for the tempeh, you will need soy sauce, water, sesame oil, rice vinegar, ginger, garlic, sesame seeds, and cornstarch. Mix the sauce, simmer the tempeh, then cover it with the sauce to finish.
This chickpea curry is an example of a South Asian vegan recipe you can easily adapt for meal prep. Prepare a large batch, then reheat individual portions with rice or naan.
To make the curry, you will need coconut milk, curry paste, butternut squash, onions, spinach, and chickpeas. Make the curry sauce by combining the milk and aromatics, then add the vegetables and simmer for up to 20 minutes until the vegetables are tender.
Roasted Sweet Potato Chickpea Bowl
This easy sweet potato chickpea bowl comes together on one sheet pan, allowing you to divide it into individual servings for the week agead. Serve the veggies over rice, quinoa, or salad greens for a versatile lunch or dinner.
The main ingredients for this meal prep bowl are sweet potatoes and chickpeas. You will also need tahini, lemon juice, and water to make the dressing. Roast the vegetables in the oven and combine the dressing ingredients.
Meat-Free Cobb Salad
Cobb salad is a popular, filling lunch, but it contains non-vegan ingredients such as eggs and bacon. This vegan version is just as tasty while using exclusively plant-based ingredients. You can make a big batch of this salad for a dinner party, or for a week’s worth of lunches.
The main ingredients are romaine lettuce, coconut, bacon, corn, tomatoes, red onion, roasted chickpeas, and radishes. Just chop the ingredients and mix together. Top with vegan ranch or your favorite vinaigrette.
Bibimbap is a traditional Korean rice dish often mixed with vegetables, gochujang, and kimchi. While a lot of versions are topped with beef and a fried egg, this vegan bibimbap swaps in firm tofu for the perfect protein alternative.
To make this beautiful vegan bibimbap, marinate tofu cubes in gochujang before pan-frying until browned. Serve over rice with pickled daikon, fried mushrooms, wilted spinach, and extra gochujang.
Black Beans & Rice
Black beans and rice are a classic combination in Latin American cuisine, but you don’t have to make it just for taco night – the dish is perfect for a filling meat-free lunch too. Best of all, it only takes 30 minutes to make – perfect for last-minute planning on a Sunday evening!
This rice and beans meal prep dish comes with a green sauce made of herbs, lemon juice, and cashews that ties it all together with a zing. Add some chopped-up veggies, such as tomatoes, to add a bit of freshness.
Crispy Sesame Tofu
If you’re pressed for time when making lunch, don’t reach for unhealthy junk food. Pack this delicious meal ahead of time for a filling vegan and gluten-free lunch. You can make all of the components ahead of time and mix them together when it’s time for lunch.
Try This Recipe: This crispy sesame tofu has three parts: a delicious peanut sauce that you can make in the blender, cooked tofu, and spiralized zucchini. The dish is light and fresh, perfect for a filling lunch that won’t send you into a food coma.
Quinoa Veggie Wrap
Quinoa is a vegan superfood, especially when you’re meal prepping. You can make a large batch of this grain ahead of time and use it in several recipes, such as this delicious wrap. Plus, quinoa is packed with protein and filling, making it perfect for fueling you through the rest of the day.
Try This Recipe: This quinoa veggie wrap combines the superfood grain with a spread of hummus to anchor the different components and your choice of fresh vegetables. One suggestion is baby spinach, sun-dried tomatoes, and shredded carrots for sweetness and crunch.
Zucchini Corn Fritters
Vegetable fritters are some of the best treats, allowing you to get your daily servings of vegetables in a format that tastes crispy and delicious. This recipe uses seasonal summer vegetables for a bright feeling. The best part is that you can make the fritters ahead of time and easily add them as a side for dinner or pack them with lunch.
Try This Recipe: These zucchini corn fritters combine grated, squeezed zucchini with flour, baking powder, almond milk, a flax egg, plenty of salt, corn, jalapeño peppers, and herbs to make the batter. Form the fritters and fry.
Zucchini Chickpea & Potato Curry
For a silky-smooth, warming meal at any time of day, you can’t go wrong with this vegan zucchini chickpea and potato curry. You can make the curry ahead of time and easily reheat it for lunch or dinner, serving it with rice or naan.
Try This Recipe: As well as zucchini, chickpeas, and potatoes, this plant-based chickpea curry combines onions and garlic to make the aromatic base. Add tomatoes and coconut milk to finish out the smooth sauce. Of course, no curry would be complete without plenty of spices such as cayenne, turmeric, and garam masala.
Ginger Teriyaki Stir Fry
Any good stir fry needs a good protein at its center, and one underrated vegan-friendly ingredient is edamame. The crispness of the fried soybean and vegetables is bathed in a sticky teriyaki sauce that’s far healthier than its sweet flavor suggests. You can make the stir-fry ahead of time, then easily reheat it for lunch or dinner, served over rice.
Try This Recipe: This edamame teriyaki stir fry uses reduced sodium soy sauce, mirin, and maple syrup for its teriyaki sauce. After making the sauce, coat shelled edamame, broccoli, and zucchini before simmering. Easy peasy.