If you’ve ever opened your fridge after a long day and wondered what to eat, vegan meal prep is your solution. With a little planning and a few simple recipes, you can stock your fridge with healthy, ready-to-eat dishes that save time, reduce stress, and keep you fueled all week.
Whether you’re new to plant-based eating or a seasoned vegan, these easy vegan meal prep recipes will help you stay organized while enjoying delicious, nutrient-packed food. Each recipe is balanced with plant-based protein, healthy fats, and fiber—designed to nourish your body and make vegan eating effortless.
Let’s get prepping!
Why Vegan Meal Prep Works
Meal prep isn’t just about convenience—it’s about setting yourself up for success. When you take time to plan and cook ahead, you:
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Save time by cooking in batches.
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Save money by reducing takeout and waste.
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Stay healthy by avoiding last-minute unhealthy options.
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Enjoy variety through customizable, mix-and-match recipes.
Vegan meal prep, in particular, focuses on fresh vegetables, whole grains, legumes, nuts, and seeds—foods that naturally promote energy, digestive health, and longevity.
How to Meal Prep Like a Pro
Before diving into recipes, follow these quick tips for smooth prep days:
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Plan 3–4 main dishes you can rotate throughout the week.
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Batch cook grains and legumes—like rice, quinoa, lentils, or beans—to use as bases.
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Store in clear containers so you can see what’s ready to grab.
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Invest in portion containers to separate lunches or dinners for workdays.
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Choose versatile sauces or dressings that can flavor multiple meals.
Now, let’s explore seven easy, flavor-packed vegan recipes that make meal prep simple and satisfying.
1. Mediterranean Quinoa Bowl
Why You’ll Love It
This colorful, protein-rich bowl features quinoa, chickpeas, and fresh vegetables tossed in a tangy lemon-tahini dressing. It’s hearty, refreshing, and perfect for lunch or dinner.
Ingredients
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2 cups cooked quinoa
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1 can chickpeas, drained and rinsed
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1 cup cherry tomatoes, halved
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1 cucumber, diced
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½ red onion, finely chopped
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¼ cup kalamata olives, sliced
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2 tbsp tahini
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Juice of 1 lemon
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1 tbsp olive oil
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Salt and pepper to taste
Directions
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Whisk tahini, lemon juice, and olive oil together for dressing.
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Toss quinoa, chickpeas, and vegetables in a large bowl.
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Drizzle with dressing, mix well, and store in airtight containers.
Prep Tip
Store dressing separately until ready to eat to keep veggies crisp.
Meal Prep Storage: Lasts up to 4 days in the fridge.
2. Sweet Potato and Black Bean Burrito Bowls
Why You’ll Love It
This meal packs bold flavors, high fiber, and plant-based protein—all assembled in 20 minutes. It’s also freezer-friendly.
Ingredients
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2 medium sweet potatoes, cubed
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1 can black beans, drained and rinsed
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1 cup cooked brown rice
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1 red bell pepper, diced
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½ tsp cumin
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½ tsp smoked paprika
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Olive oil, salt, and pepper
Directions
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Roast sweet potato cubes with olive oil and spices at 400°F (200°C) for 25 minutes.
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Combine with black beans, rice, and bell pepper.
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Divide into containers for easy reheating.
Prep Tip
Top with avocado or salsa right before eating for added flavor and freshness.
Meal Prep Storage: Keeps 4–5 days in the fridge or up to a month in the freezer.
3. Creamy Coconut Lentil Curry
Why You’ll Love It
This comforting curry is rich, flavorful, and perfect for batch cooking. Lentils deliver iron and protein, while coconut milk adds creamy satisfaction.
Ingredients
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1 cup red lentils, rinsed
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1 can coconut milk
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1 cup diced tomatoes
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1 onion, chopped
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2 garlic cloves, minced
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1 tbsp curry powder
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1 tsp turmeric
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1 tsp cumin
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2 cups vegetable broth
Directions
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In a pot, sauté onion and garlic until fragrant.
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Add spices, lentils, tomatoes, and broth.
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Simmer 20 minutes, then stir in coconut milk.
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Cook another 10 minutes until thick and creamy.
Prep Tip
Serve over rice or quinoa and garnish with cilantro.
Meal Prep Storage: Keeps 5–6 days refrigerated or freezes well for up to 2 months.
4. Chickpea “Chicken” Salad Wraps
Why You’ll Love It
A vegan spin on a classic, this chickpea salad is protein-rich and satisfying—perfect for quick lunches.
Ingredients
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1 can chickpeas, mashed
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2 tbsp vegan mayo or tahini
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1 celery stalk, diced
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1 green onion, chopped
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1 tbsp lemon juice
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Salt and pepper to taste
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Whole-grain tortillas or lettuce wraps
Directions
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Mash chickpeas with a fork until chunky.
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Stir in remaining ingredients.
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Spoon onto tortillas or lettuce leaves.
Prep Tip
Add diced apple or grapes for a sweet twist.
Meal Prep Storage: Store filling up to 4 days; assemble wraps fresh.
5. Roasted Veggie and Hummus Grain Bowls
Why You’ll Love It
A customizable staple, these bowls combine roasted vegetables, whole grains, and creamy hummus for a complete meal.
Ingredients
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2 cups mixed roasted veggies (zucchini, carrots, broccoli, peppers)
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1 cup cooked farro or quinoa
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½ cup hummus
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2 tbsp pumpkin seeds or sunflower seeds
Directions
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Roast veggies at 400°F (200°C) for 20–25 minutes.
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Layer grains, veggies, and hummus in bowls.
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Sprinkle with seeds for crunch.
Prep Tip
Change up flavors each week by swapping veggies or using different hummus varieties.
Meal Prep Storage: Lasts up to 5 days in airtight containers.
6. Overnight Oats Three Ways
Why You’ll Love It
Breakfast is ready before you wake up! Overnight oats are endlessly adaptable and take just minutes to assemble.
Base Ingredients
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½ cup rolled oats
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1 tbsp chia seeds
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1 cup plant-based milk
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1 tsp maple syrup (optional)
Flavor Variations
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Berry Bliss – Add frozen berries and a scoop of almond butter.
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Tropical Delight – Add mango chunks and shredded coconut.
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Chocolate Banana – Add cocoa powder and banana slices.
Directions
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Combine ingredients in jars.
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Refrigerate overnight.
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Top with nuts or seeds before serving.
Meal Prep Storage: Keeps up to 4 days in the fridge.
7. One-Pot Veggie Pasta with Spinach and White Beans
Why You’ll Love It
A hearty, protein-packed pasta made in one pot—ideal for busy weeknights and easy cleanup.
Ingredients
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8 oz whole-grain pasta
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1 can white beans, drained and rinsed
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2 cups spinach
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2 cups vegetable broth
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1 can diced tomatoes
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1 tbsp olive oil
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2 garlic cloves, minced
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Italian herbs, salt, and pepper to taste
Directions
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In a large pot, sauté garlic in olive oil.
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Add broth, tomatoes, pasta, and herbs. Bring to a simmer.
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Stir in beans and cook until pasta is tender.
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Add spinach at the end and let it wilt.
Prep Tip
Portion into containers and drizzle with lemon juice before serving for brightness.
Meal Prep Storage: Keeps 4–5 days refrigerated or can be frozen for later.
Bonus: Meal Prep Organization Ideas
Make your vegan meal prep even easier with these organization hacks:
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Label containers with meal names and dates.
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Stack by meal type—breakfasts on one shelf, lunches in another.
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Use mason jars for salads to keep ingredients fresh (layer dressing at the bottom, greens on top).
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Freeze soups and curries in portions for effortless reheat dinners.
And if you’re into zero-waste living, reusable silicone bags and glass containers help minimize plastic use while keeping your meals fresh.
Balancing Nutrition in Your Meal Prep
When planning your vegan meals, make sure each recipe includes:
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Protein: Chickpeas, lentils, tofu, tempeh, or beans.
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Complex carbs: Quinoa, brown rice, oats, or sweet potatoes.
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Healthy fats: Avocado, nuts, seeds, or tahini.
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Greens and veggies: Kale, spinach, broccoli, peppers, carrots.
This simple balance keeps your meals nutrient-dense, energizing, and satisfying all week long.
Example Vegan Meal Prep Schedule
Here’s how you could plan these recipes for a balanced week:
Monday: Mediterranean Quinoa Bowl + Overnight Oats
Tuesday: Sweet Potato & Black Bean Bowl + Chickpea Wrap
Wednesday: Lentil Curry + Roasted Veggie Bowl
Thursday: Pasta with White Beans + Smoothie Snack
Friday: Leftover Mix & Match (combine any remaining portions)
This schedule ensures variety, efficiency, and minimal food waste.
Why Meal Prep Supports a Sustainable Vegan Lifestyle
Meal prepping doesn’t just simplify your week—it also aligns with vegan values of mindfulness and sustainability. By cooking at home, you reduce food packaging, energy waste, and impulse purchases. You also gain a deeper connection to what you eat and how it fuels your body.
If you love expressing your vegan lifestyle beyond the kitchen, The Dharma Store offers vegan-themed t-shirts made from organic cotton. Their apparel celebrates compassion and conscious living—perfect for those who live the plant-based life with purpose.
Final Thoughts
Healthy eating doesn’t have to mean spending hours in the kitchen. With these easy vegan meal prep recipes, you can create a week’s worth of flavorful, nourishing dishes that save time, reduce waste, and support your wellness goals.
From hearty curries and protein-packed bowls to refreshing salads and creamy oats, these recipes prove that meal prepping on a vegan diet can be both simple and satisfying.
Take one day each week to prep, pack, and plan—and enjoy stress-free, wholesome meals that keep you fueled for whatever the week brings.