Vegan Meal Prep: 10 Easy Recipes That Actually Taste Good

Sunday, 2 PM. I’m standing in my kitchen staring at a pile of vegetables I bought with good intentions. Again.

This used to be me every week. I’d buy kale, quinoa, and fancy ingredients, then watch them rot in my fridge because I was too tired after work to cook.

Then I discovered vegan meal prep. Not the sad, mushy veggie bowls you see on Instagram. Real food that tastes good on day five.

These 10 recipes changed everything. They’re simple, they store well, and most importantly—they don’t taste like cardboard by Wednesday.

Table of Contents

• Why Vegan Meal Prep Actually Works
• Quick Recipe Comparison
• 10 Vegan Meal Prep Recipes
• My Sunday Vegan Meal Prep Routine
• Vegan Meal Prep Tips That Actually Help
• Common Vegan Meal Prep Mistakes
• Storage and Reheating Tips
• Your Questions Answered
• Final Thoughts

Why Vegan Meal Prep Actually Works

Here’s what nobody tells you: meal prep isn’t about being perfect. It’s about having food ready when you’re too hungry to make good decisions.

I used to come home at 7 PM and think “I should make something healthy.” But after 10 hours at work, my willpower was gone. I’d order Thai food or eat peanut butter straight from the jar.

According to the Harvard T.H. Chan School of Public Health, plant-based proteins like legumes and tofu provide all essential amino acids your body needs. But only if you actually eat them.

When your food is already cooked and waiting in the fridge, you eat it. It’s that simple.

Quick Recipe Comparison

Recipe	Protein	Calories	Time	Best For
Chickpea Buddha Bowl	18g	485	45 min	Beginners
Lentil Bolognese	19g	420	40 min	Freezing
Crispy Tofu Stir-Fry	22g	445	35 min	Craving Takeout
Black Bean Burrito Bowls	16g	425	30 min	Quick Prep
Peanut Noodles	20g	485	25 min	Cold Lunch

10 Vegan Meal Prep Recipes

1. Chickpea Buddha Bowl

Total Time: 45 minutes | Servings: 4
Calories: 485 | Protein: 18g

I make this every other week. It’s colorful, filling, and the tahini dressing makes everything taste better.

The first time I tried this, I forgot to massage the kale. Big mistake. Tough, bitter leaves. Now I spend 30 seconds massaging them with a bit of lemon juice and salt. Game changer.

Ingredients:

• 2 cans (15 oz each) chickpeas, drained and rinsed
• 2 cups quinoa, cooked
• 2 cups broccoli florets
• 2 sweet potatoes, cubed
• 1 red bell pepper, sliced
• 2 cups baby spinach
• 1 avocado (add fresh when eating)
• 2 tablespoons olive oil
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper

For Tahini Dressing:

• 1/4 cup tahini
• 2 tablespoons lemon juice
• 1 tablespoon maple syrup
• 2-3 tablespoons water
• 1 clove garlic, minced
• Pinch of salt

How to Make It:

1. Preheat oven to 400°F. Toss chickpeas and sweet potatoes with olive oil, cumin, paprika, salt, and pepper.
2. Spread on a baking sheet. Roast for 20 minutes.
3. Add broccoli and bell pepper. Roast another 10 minutes.
4. Mix all dressing ingredients. Add water until it’s pourable but not watery.
5. Divide quinoa into 4 containers. Top with roasted vegetables and chickpeas.
6. Pack dressing separately. Add avocado fresh when you eat.

Storage: 5 days refrigerated.

Pro Tip: I cook quinoa the night before. It sounds lazy, but it saves 20 minutes on Sunday and honestly tastes better after sitting overnight. Also, if your chickpeas aren’t crispy enough, pop them in an air fryer for 3 minutes before eating. Trust me.

Want more plant-based protein ideas? Check our high protein vegan meals guide.

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2. Lentil Bolognese

Total Time: 40 minutes | Servings: 6
Calories: 420 | Protein: 19g

This was the recipe that convinced my meat-eating roommate that vegan food can be good.

I make a double batch every two weeks. Half goes in the fridge, half in the freezer. Future me is always grateful.

Ingredients:

• 1.5 cups dried brown lentils
• 1 can (28 oz) crushed tomatoes
• 1 can (14 oz) diced tomatoes
• 1 large onion, diced
• 4 cloves garlic, minced
• 2 carrots, finely diced
• 2 celery stalks, finely diced
• 2 tablespoons tomato paste
• 1 cup vegetable broth
• 2 tablespoons olive oil
• 1 teaspoon oregano
• 1 teaspoon basil
• 1/2 teaspoon red pepper flakes
• Salt and pepper
• 1 lb whole wheat pasta

How to Make It:

1. Heat olive oil in a large pot. Sauté onion, carrots, and celery for 5-6 minutes.
2. Add garlic, tomato paste, oregano, basil, and red pepper flakes. Cook 1 minute.
3. Add lentils, both cans of tomatoes, and broth. Bring to a boil.
4. Reduce heat and simmer 25-30 minutes until lentils are tender.
5. Season with salt and pepper. If too thick, add more broth.
6. Cook pasta according to package. Divide into containers with sauce.

Storage: 5 days refrigerated, 3 months frozen.

Pro Tip: This sauce actually tastes better on day two. Something about the flavors melding. I learned this by accident when I was too lazy to eat it fresh. Sometimes laziness pays off. Also, freeze the sauce without pasta—cooked pasta gets mushy in the freezer.

More budget meals in our cheap healthy meals collection.

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3. Crispy Tofu Stir-Fry

Total Time: 35 minutes | Servings: 4
Calories: 445 | Protein: 22g

I was terrible at tofu for months. Mushy, bland, sad. Then I learned the secret: press it, coat it in cornstarch, and don’t touch it while it cooks.

Now this is what I make when I’m craving Chinese takeout.

Ingredients:

• 2 blocks (14 oz each) extra-firm tofu, pressed and cubed
• 3 cups broccoli florets
• 2 bell peppers, sliced
• 1 cup snap peas
• 1 cup shredded carrots
• 3 cups cooked brown rice
• 3 tablespoons cornstarch
• 2 tablespoons sesame oil
• 4 green onions, sliced
• Sesame seeds

For Sauce:

• 1/4 cup soy sauce
• 2 tablespoons rice vinegar
• 2 tablespoons maple syrup
• 1 tablespoon sriracha
• 1 tablespoon fresh ginger, grated
• 3 cloves garlic, minced
• 1 tablespoon cornstarch + 2 tablespoons water

How to Make It:

1. Press tofu for 15 minutes. Cut into cubes and toss with cornstarch.
2. Heat 1 tablespoon sesame oil in a large pan over medium-high. Add tofu in single layer.
3. Cook 3-4 minutes per side until golden. Don’t move it around! Remove and set aside.
4. Add remaining oil. Stir-fry broccoli, peppers, and snap peas for 4-5 minutes.
5. Add carrots for the last minute.
6. Mix all sauce ingredients. Pour over vegetables and cook until thick, about 2 minutes.
7. Add tofu back and toss to coat.
8. Divide rice and stir-fry into containers.

Storage: 4 days refrigerated.

Pro Tip: The key to crispy tofu is patience. Press it for at least 15 minutes (I put a heavy pan on top). Then leave it alone while it cooks. Every time I flip it too early, it sticks and falls apart. Learn from my mistakes.

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4. Black Bean Burrito Bowls

Total Time: 30 minutes | Servings: 5
Calories: 425 | Protein: 16g

These bowls are my answer to Chipotle. Cheaper, healthier, and ready in my fridge whenever I want.

I change up the toppings every week to keep it interesting.

Ingredients:

• 2 cans (15 oz each) black beans
• 2 cups long-grain rice
• 1 can (15 oz) corn, drained
• 2 bell peppers, diced
• 1 red onion, diced
• 2 cups cherry tomatoes, halved
• 1 avocado (add fresh)
• Fresh cilantro
• Lime wedges

For Spiced Black Beans:

• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon cayenne
• Juice of 1 lime
• Salt

For Cilantro Lime Rice:

• Juice of 2 limes
• 1/4 cup cilantro, chopped
• 1 tablespoon olive oil
• Salt

How to Make It:

1. Cook rice according to package. Fluff and stir in lime juice, cilantro, olive oil, and salt.
2. Heat olive oil in a pan. Add black beans and all spices. Cook 5 minutes until slightly crispy.
3. Add lime juice and salt.
4. Sauté peppers and onion for 3-4 minutes.
5. Divide rice into 5 containers. Top with beans, peppers, corn, and tomatoes.
6. Add avocado fresh when eating.

Storage: 5 days refrigerated.

Pro Tip: Make extra cilantro lime rice. I use it for high fiber breakfast recipes (breakfast burritos) and dinner all week. One batch, multiple uses.

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5. Peanut Noodles with Edamame

Total Time: 25 minutes | Servings: 4
Calories: 485 | Protein: 20g

I eat this cold straight from the fridge. No reheating needed. Perfect for lazy lunches.

The peanut sauce is dangerously good. I once ate an entire batch in two days.

Ingredients:

• 8 oz whole wheat spaghetti
• 2 cups shelled edamame
• 2 cups purple cabbage, shredded
• 2 large carrots, julienned
• 1 red bell pepper, sliced thin
• 4 green onions, sliced
• 1/4 cup cilantro
• Crushed peanuts

For Peanut Sauce:

• 1/2 cup natural peanut butter
• 3 tablespoons soy sauce
• 2 tablespoons rice vinegar
• 2 tablespoons maple syrup
• 1 tablespoon sesame oil
• 1 tablespoon fresh ginger, grated
• 2 cloves garlic, minced
• 2-4 tablespoons warm water

How to Make It:

1. Cook noodles according to package. Add edamame in last 3 minutes. Drain and rinse with cold water.
2. Whisk all peanut sauce ingredients. Add water until pourable.
3. Toss noodles and edamame with sauce.
4. Add cabbage, carrots, and bell pepper.
5. Divide into containers. Top with green onions and cilantro.
6. Add crushed peanuts when eating.

Storage: 4 days refrigerated.

Pro Tip: If noodles get sticky after a day in the fridge, add a tiny splash of water and mix. They’ll loosen right up. I learned this after throwing away three batches thinking they were ruined. They weren’t ruined. I was just impatient.

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6. Chickpea Curry

Total Time: 30 minutes | Servings: 4
Calories: 520 | Protein: 15g

One pot, 30 minutes, and dinner is done for four days. This is my go-to when I’m too tired to think.

According to the American Journal of Clinical Nutrition, chickpeas are packed with protein and fiber that keep you full for hours. I can confirm this is true.

Ingredients:

• 2 cans (15 oz each) chickpeas
• 1 can (14 oz) coconut milk
• 1 can (14 oz) diced tomatoes
• 1 large onion, diced
• 4 cloves garlic, minced
• 1 tablespoon ginger, grated
• 2 tablespoons curry powder
• 1 teaspoon garam masala
• 1 teaspoon turmeric
• 2 cups spinach
• 2 tablespoons coconut oil
• Salt
• 3 cups cooked rice

How to Make It:

1. Heat coconut oil in a large pot. Sauté onion for 5 minutes.
2. Add garlic, ginger, curry powder, garam masala, and turmeric. Cook 1 minute.
3. Add chickpeas, coconut milk, and tomatoes. Simmer 15 minutes until thick.
4. Stir in spinach until wilted. Season with salt.
5. Divide rice into containers and top with curry.

Storage: 5 days refrigerated, 3 months frozen.

Pro Tip: Curry always tastes better the next day. Always. I don’t understand the science, but it’s true. Make this on Sunday, eat it Monday, and you’ll see what I mean.

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7. Mediterranean Quinoa Salad

Total Time: 25 minutes | Servings: 4
Calories: 395 | Protein: 14g

This salad is what I pack when I know I won’t have access to a microwave. It tastes great cold and gets better as it sits.

Ingredients:

• 2 cups quinoa, cooked and cooled
• 1 can (15 oz) chickpeas
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 cup kalamata olives, sliced
• 1/2 red onion, diced
• 1/2 cup parsley, chopped
• 1/4 cup mint, chopped

For Dressing:

• 1/4 cup olive oil
• 3 tablespoons lemon juice
• 2 cloves garlic, minced
• 1 teaspoon oregano
• Salt and pepper

How to Make It:

1. Cook quinoa and spread on a sheet to cool fast.
2. Whisk all dressing ingredients.
3. Combine cooled quinoa, chickpeas, cucumber, tomatoes, olives, onion, parsley, and mint.
4. Pour dressing and toss well.
5. Divide into containers.

Storage: 5 days refrigerated.

Pro Tip: Cool the quinoa on a baking sheet, not in the pot. It cools in 10 minutes instead of 30. I discovered this by accident when I was impatient and it changed my meal prep game.

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8. Tofu Scramble Breakfast Burritos

Total Time: 30 minutes | Servings: 6
Calories: 385 | Protein: 18g

I keep these in the freezer. Grab one, microwave for 3 minutes, and breakfast is done. They’ve saved me on busy mornings more times than I can count.

Ingredients:

• 2 blocks (14 oz each) extra-firm tofu
• 6 whole wheat tortillas
• 1 can (15 oz) black beans
• 2 bell peppers, diced
• 1 onion, diced
• 2 cups spinach
• 1 cup salsa
• 2 tablespoons olive oil

For Seasoning:

• 1 teaspoon turmeric
• 1 teaspoon cumin
• 1/2 teaspoon garlic powder
• 1/4 teaspoon black salt (kala namak)
• Salt and pepper

How to Make It:

1. Drain tofu and crumble into small pieces. Mix with all seasonings.
2. Heat oil in a large pan. Sauté peppers and onion for 4-5 minutes.
3. Add seasoned tofu and cook 5-7 minutes until slightly golden.
4. Add spinach and stir until wilted.
5. Warm tortillas. Divide tofu scramble, beans, and salsa among tortillas.
6. Fold in sides and roll tight. Wrap each in foil.

Storage: 5 days refrigerated, 2 months frozen.

Pro Tip: Black salt (kala namak) makes tofu taste like eggs. I was skeptical until I tried it. Now I buy it in bulk. You can find it at Indian grocery stores or online. Regular salt works too, but black salt is worth the effort.

More breakfast ideas in our blood sugar balancing recipes.

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9. Sheet Pan Fajita Bowls

Total Time: 30 minutes | Servings: 4
Calories: 425 | Protein: 18g

Sheet pan meals are my favorite because cleanup is minimal. One pan, everything roasts together, done.

Ingredients:

• 2 cans (15 oz each) black beans
• 3 bell peppers, sliced
• 2 large onions, sliced
• 2 zucchini, sliced
• 3 cups cooked rice
• 3 tablespoons olive oil
• Juice of 2 limes

For Seasoning:

• 2 teaspoons chili powder
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder
• Salt and pepper

Toppings:

• Avocado
• Salsa
• Cilantro
• Lime wedges

How to Make It:

1. Preheat oven to 425°F. Line sheet pan with parchment.
2. Mix all seasonings together.
3. Toss peppers, onions, and zucchini with olive oil and seasonings.
4. Spread in single layer. Roast 20-25 minutes, stirring halfway.
5. Divide rice into containers. Top with roasted vegetables and black beans.

Storage: 5 days refrigerated.

Pro Tip: Don’t overcrowd the pan. I made this mistake for months wondering why my vegetables were steaming instead of roasting. They need space to caramelize. Use two pans if you need to.

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10. Red Lentil Soup

Total Time: 35 minutes | Servings: 6
Calories: 295 | Protein: 14g

This soup is cheap, filling, and freezes perfectly. I make a huge batch once a month and keep it in the freezer for emergencies.

According to the USDA Food Safety Guidelines, soups can be frozen safely for 2-4 months. I’ve never had one last that long—it’s too good.

Ingredients:

• 2 cups red lentils, rinsed
• 1 can (14 oz) diced tomatoes
• 6 cups vegetable broth
• 1 onion, diced
• 4 cloves garlic, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 tablespoon ginger, grated
• 2 teaspoons cumin
• 1 teaspoon turmeric
• 2 tablespoons olive oil
• Juice of 1 lemon
• Salt and pepper
• Cilantro

How to Make It:

1. Heat olive oil in a large pot. Sauté onion, carrots, and celery for 5 minutes.
2. Add garlic, ginger, cumin, and turmeric. Cook 1 minute.
3. Add lentils, tomatoes, and broth. Bring to a boil, then simmer 25 minutes.
4. Blend half the soup for creaminess (or leave it chunky).
5. Stir in lemon juice. Season with salt and pepper.

Storage: 5 days refrigerated, 4 months frozen.

Pro Tip: Red lentils don’t need soaking. Unlike other lentils that sit in water overnight, red lentils cook in 25 minutes straight from the bag. Perfect for lazy meal prep.

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My Sunday Vegan Meal Prep Routine

Here’s exactly how I prep for the week in 90 minutes:

10:00 AM – Coffee and planning. Pick 3-4 recipes.
10:30 AM – Start cooking. Oven dishes first (chickpeas, vegetables).
11:00 AM – While things roast, cook grains (rice, quinoa).
11:30 AM – Everything starts cooling. Prep breakfast items.
12:00 PM – Portion everything into containers.
12:30 PM – Done. Kitchen clean. Week sorted.

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Vegan Meal Prep Tips That Actually Help

Start With Three Recipes

I tried doing 10 recipes my first week. I burned out by Wednesday and ordered pizza for three days.

Start with three. Get comfortable. Add more when you’re ready.

Use Glass Containers

I used cheap plastic for two months. They warped in the microwave and stained from tomato sauce.

Glass containers cost more upfront but last for years. I’m still using the same ones from three years ago.

Pack Sauces Separately

Nothing kills vegan meal prep faster than soggy food. Keep dressings, sauces, and fresh toppings (avocado, herbs) separate until you eat.

I learned this after throwing away three containers of mushy salad.

Don’t Cook When You’re Hungry

Hungry me makes terrible decisions. Hungry me also burns things because I’m rushing.

Meal prep after breakfast or lunch, not when you’re starving.

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Common Vegan Meal Prep Mistakes

Mistake 1: Making Everything on Sunday

I used to spend 4 hours every Sunday making 15 different meals. I was exhausted and resentful by the end.

Now I prep 3-4 recipes. Takes 90 minutes. Way more sustainable.

Mistake 2: Not Using Frozen Vegetables

Fresh vegetables are great until they go bad on Thursday.

Frozen broccoli, spinach, and peas are already cut, often cheaper, and don’t rot. I keep my freezer stocked.

Mistake 3: Overcooking Everything

Overcooked vegetables turn to mush. Overcooked tofu gets rubbery. Overcooked grains get gummy.

Everything continues cooking slightly as it cools and when you reheat it. Cook it just under done.

Mistake 4: No Variety

Eating the same Buddha bowl for 5 days straight sounds good on Sunday. By Wednesday you want to throw it out the window.

Make different flavor profiles. Mexican one recipe, Asian another, Mediterranean another.

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Storage and Reheating Tips

Most vegan meal prep lasts 4-5 days refrigerated. Soups and stews freeze beautifully for 2-3 months.

Refrigerator: Keep between 35-40°F. Store grains and proteins together but sauces separately.

Freezer: Let food cool completely before freezing. Leave space in containers—food expands when frozen.

Reheating: Add a splash of water to prevent drying out. Stovetop reheating usually tastes better than microwave, especially for stir-fries.

The Academy of Nutrition and Dietetics recommends proper meal planning to improve diet quality and reduce food waste. I can confirm this works.

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Your Questions Answered

How long does vegan meal prep last?

Most recipes stay fresh 4-5 days refrigerated. Dishes with fresh vegetables (salads) are best within 3-4 days. Soups and stews taste better after a day or two.

Can you freeze vegan meal prep?

Yes! Soups, stews, curries, grain bowls (without fresh vegetables), and breakfast burritos freeze well for 2-3 months. Avoid freezing cucumbers, lettuce, or other high-water vegetables.

How do I get enough protein?

Include a protein source in every meal—tofu, tempeh, legumes, or edamame. Aim for 15-25 grams per meal. Most recipes in this guide provide 14-22 grams of protein per serving.

Is vegan meal prep expensive?

Actually no. Dried beans, lentils, rice, and oats cost pennies per serving. Buying in bulk and batch cooking saves money compared to buying individual meals or eating out.

How much time does vegan meal prep take?

I spend 90 minutes on Sunday. When I started, it took 2-3 hours. You get faster with practice. Some people do it in 60 minutes.

What equipment do I need?

Glass containers, a large pot, a sheet pan, a good knife, and cutting board. Nice-to-haves: Instant Pot (for fast cooking), food processor (for sauces), rice cooker.

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Final Thoughts

Vegan meal prep isn’t about perfection. It’s about having food ready when you’re too tired to cook.

Start with three recipes from this list. Spend 90 minutes this Sunday. See how it feels.

Even prepping just a few meals saves time, money, and the stress of figuring out what to eat when you’re already hungry.

The best vegan meal prep plan is one you’ll actually follow. Don’t aim for perfect. Aim for better than takeout.

Pick your recipes. Make your list. Set aside time this weekend.

Your future self will thank you.

More Meal Prep Resources

➡️ High Protein Vegan Meals Guide
➡️ Cheap Healthy Meals Under $3
➡️ High Fiber Breakfast Recipes
➡️ Blood Sugar Balancing Meals
➡️ Low Calorie High Protein Meals

Visit EasyHealthEats.com for more vegan recipes and meal prep tips!

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