Meal prepping is a great way to make sure you always have healthy food at hand. It can be especially beneficial for vegans who may have more specific dietary restrictions. In this article, we will reveal 10 meal prep ideas for vegans. Let’s discuss why meal prepping is important for vegan diets. Check our tips on how to get started with planning meals. So, whether you’re a vegan looking to simplify your life or just curious about what meal prep looks like, read on.
The Benefits of Meal Prepping for Vegans
There are a few reasons why meal prepping can be especially beneficial for vegans. First, vegan diets tend to require more advanced planning than other diets. This is because you have to be intentional about getting all the nutrients your body needs from plants.
Second, meal prepping can help you save money on food. Vegan foods can sometimes be more expensive than animal-based foods. Thus, meal prepping can help you stick to your budget. At first, you can order a meal plan from a vegan-friendly meal delivery near you. This way you can taste new dishes and get inspired. Then you can start cooking preps on your own.
Finally, meal prepping can help you avoid unhealthy vegan junk food. When you have healthy meals already prepared, you’re less likely to reach for unhealthy snacks out of convenience.
What Are the Best Foods to Meal Prep for Vegans?
Here are some ideas on what foods are friendly to meal prepping:
- grains: quinoa, rice, farro, etc.
- beans and legumes: black beans, lentils, chickpeas, etc.
- vegetables: roasted sweet potatoes, grilled zucchini, sautéed kale, etc.
- fruits: berries, sliced apples, diced mangoes, etc.
- plant-based proteins: tofu, tempeh, seitan, etc.
- healthy fats: avocado oil, olive oil, nuts, and seeds.
How to Meal Prep as a Vegan?
Here are some tips on how to meal prep as a vegan:
- Invest in some good meal prep containers. This will make packing and storing your meals much easier.
- Meal prep on Sundays. Dedicate a few hours to meal prepping for the week ahead. This will save you time during the week.
- Prepare simple meals. Don’t try to make complicated recipes when meal prepping. Stick to simple dishes that are easy to make in bulk.
- Get creative with your leftovers. Use leftover grains and vegetables to create new dishes. There’s no need to waste food when meal prepping.
By following these tips, you’ll be able to meal prep like a pro. Vegan meal prep doesn’t have to be complicated or time-consuming. With a little planning, you can make delicious and healthy meals that will last you all week long.
10 Vegan Meal Prep Ideas You Should Try
1. Smoothie Bowl
- frozen fruits;
- plant-based milk;
- chia seeds.
Add frozen fruit, plant-based milk, and chia seeds to a blender and blend until smooth. Pour into a bowl and top with granola.
This vegan meal prep is ideal for breakfast or a quick snack. It’s packed with nutrients and will keep you full until your next meal. Smoothie bowls are easy to make ahead of time. You can store this meal prep in the fridge for up to four days. Simply blend the ingredients in a blender, pour them into a bowl, and add your toppings just before eating.
2. Tofu Scramble
Crumble the tofu into a pan and add your desired vegetables. Cook until the tofu is browned and the vegetables are cooked to your liking. Add spices as desired.
Tofu scrambles are a great meal prep option because they’re quick and easy to make. They can be stored in the fridge for up to four days and reheated in just minutes. Simply cook the scramble, allow it to cool, and store it in an airtight container in the fridge. When you’re ready to eat, simply reheat the tofu scramble in a pan or microwave and enjoy.
3. Vegan Carrot Cake
- vegan butter;
- baking powder;
Preheat your oven to 350 degrees Fahrenheit. In a bowl, mix together the dry ingredients. In another bowl, mix together the wet ingredients. Add the wet ingredients to the dry ones and mix until everything is well-combined. Fold in the grated carrots. Pour the batter into a greased and floured cake pan, and bake for 30-35 minutes. Allow the cake to cool before frosting with vegan cream cheese frosting.
Carrot cake is a delicious and festive option for meal prep. This recipe makes enough for two cakes. You can enjoy one now and store the other in the freezer for later.
4. Easy Tofu Tacos
- taco seasoning;
- toppings of your choice (salsa, guacamole, lettuce, etc).
Crumble the tofu into a bowl and mix with the taco seasoning. Preheat a pan on medium heat and cook the tofu until browned. Assemble your tacos with the tofu, tortillas, and toppings of your choice. Enjoy this vegan meal immediately or store it in the fridge for later.
Tofu tacos are a quick and easy meal that can be prepped ahead of time. This recipe makes enough for two people. If you’re meal prepping for one, you can enjoy the tacos now and store the rest of the ingredients in the fridge for later.
5. Vegan Muffins with Sun-Dried Tomato & Spinach
- ½ cup of unsweetened almond milk;
- ¼ cup of sun-dried tomatoes (not in oil);
- ¼ cup of chopped fresh spinach;
- ½ cup of all-purpose flour;
- ½ teaspoon of baking powder;
- pinch of salt.
Preheat your oven to 350 degrees F. Prepare a muffin tin with liners and set the gear aside. In a blender or food processor, combine the almond milk, sun-dried tomatoes, and spinach. Blend until smooth. Pour the mixture into a bowl and stir in the flour, baking powder, and salt until just combined. Spread the batter evenly among the muffin tins and bake the pastry for 15 minutes. Use a toothpick to check the readiness, it must come out clean. Let these vegan muffins cool for a few minutes before enjoying.
6. Vegan Curry
- ½ tablespoon of olive oil;
- ½ onion, diced;
- ¼ teaspoon of cumin seeds;
- pinch of salt;
- ½ teaspoon of garam masala;
- ¼ teaspoon of turmeric powder;
- ¼ teaspoon of ground coriander;
- can of chickpeas, drained and rinsed;
- ¾ cup of water or vegetable broth;
- ⅓ cup of coconut milk.
Heat the olive oil in a big pan over medium heat. Add the onion, cumin seeds, as well as a pinch of salt. Cook until the onions are translucent. Then add the garam masala, turmeric powder, and ground coriander. Stir and cook for about 30 seconds. Add the chickpeas and water or vegetable broth. Bring the vegan curry to a boil and then make the heat low. Simmer the curry for 15 minutes. Add the coconut milk and cook the vegan curry for another five minutes. Serve over rice or quinoa.
7. Chickpea Butternut Squash Fajitas
- one cup of cooked and cooled quinoa;
- one roasted butternut squash, peeled and diced;
- one can of black beans, drained and rinsed;
- one large red onion, diced
- two tablespoons of chili powder;
- one teaspoon of smoked paprika;
- one teaspoon of ground cumin;
- salt and pepper to taste.
Mix together chili powder, smoked paprika, ground cumin, salt, and pepper. Set aside. In a large bowl, mix together cooked quinoa, butternut squash, black beans, and red onion. Add in the fajita seasoning and mix everything together until coated. Preheat a grill pan over medium heat. Spray with cooking spray. Add the quinoa mixture to the grill or grill pan. Grill for about 15 minutes stirring occasionally. Keep going until everything is heated through and slightly charred. Serve on whole-wheat tortillas with avocado, cilantro, and lime wedges.
8. Vegan Red Lentil Dahl
- red lentils;
- ground cumin;
- chili powder;
- vegetable broth or water;
- canned diced tomatoes (undrained).
Optional toppings: vegan sour cream, chopped green onions, chopped cilantro, toasted cashews or peanuts, cooked rice, or quinoa.
Rinse the lentils and pick out any debris. Add them to a large pot with the onion, garlic, ginger, cumin, turmeric, chili powder, salt, and pepper. Stir well and add in the broth or water and diced tomatoes (undrained). Use medium heat to boil the lentil dahl, then make the heat low. Cover and simmer for 30 minutes or until the lentils are fully cooked.
If you want a creamier soup with some chunks of vegetables remaining – use an immersion blender to partially blend the soup. Or blend completely if you want a smoother soup.
Taste the lentil dahl, and add more salt and pepper as needed. Serve with vegan sour cream, chopped green onions, chopped cilantro, toasted cashews or peanuts, cooked rice, or quinoa (if desired).
9. Cauliflower Cashew Bowl
- one head of cauliflower, cut into florets;
- one cup of uncooked quinoa;
- two cups of vegetable broth;
- one can of black beans, drained and rinsed;
- half a red onion, diced;
- half a red bell pepper, diced.
For the sauce:
- half a cup of cashews, soaked in water for at least two hours (or boiled for ten minutes) then drained;
- juice of half a lime;
- two cloves of garlic;
- one tablespoon of tahini;
- half a teaspoon of cumin.
Start by roasting the cauliflower. Preheat your oven to 375 degrees F. Spread the cauliflower florets on a baking sheet. Drizzle the cauliflower with olive oil and season it with salt and pepper. Roast in the oven for 25-30 minutes while stirring a few times until they’re nice and crispy.
Meanwhile, cook the quinoa by using the package prescriptions. You can use vegetable broth instead of water to add a little extra flavor.
While the quinoa and cauliflower are cooking, make the sauce. Use a high-speed food processor to blend all the goods. If your sauce is too thick, add a little water until it reaches your desired consistency.
Start with a base of quinoa to assemble the cashew bowls. Then top it with black beans, roasted cauliflower, diced red onion, diced red bell pepper, and cashew sauce. How about garnishing it with a little fresh cilantro?
10. Vegan Spring Rolls
- rice paper wrappers;
- veggies of your choice: carrots, red bell pepper, cucumber, and avocado.
Fill a large bowl with warm water. Submerge one rice paper wrapper in the water for about 20-30 seconds or until it’s soft. Carefully remove it from the water. Lay the rice paper flat on a cutting board or plate.
Start by adding your desired veggies to the center of the wrapper. We used carrots, red bell pepper, cucumber, and avocado. Then cover the veggie filling with the wrapper. Fold in the sides, and continue rolling until you have a nice little spring roll. Repeat with remaining wrappers and filling ingredients.
Serve with a dipping sauce of your choice. This can be a simple mixture of soy sauce, rice vinegar, and sriracha.
Some great meal prep staples for vegans include grains like quinoa or rice, beans, roasted vegetables, soup, and salad. If you get bored with eating the same thing every day, try batch cooking a few different dishes. And you will have some variety throughout the week.
Vegan meal prep doesn’t have to be complicated. Even something as simple as pre chopping vegetables can make a big difference. And it will make it easier to cook healthy vegan meals during the week. Meal prepping can help you save time and money, and it is a great way to eat healthily.