Vegan Meal Prep recipes are completely plant-based and don't include animal products like meat, dairy, or eggs. These recipes are designed for people who want to prepare their meals beforehand, making it easier to enjoy healthy, vegan eating throughout the week. These meal preps are perfect for anyone looking to add a fun and sweet twist to their diet, focusing on delicious flavors and creative combinations.
Vegan Meal Preps
Imagine someone who loves eating healthier and is excited about trying new, vibrant dishes. This person is on the lookout for vegan meal prep recipes that are nutritious and bursting with sweetness and joy, aiming to infuse their routine with delightful, plant-based meals that tickle the taste buds and nourish the body.
Vegan Meal Prep With Black Beans & Rice
INGREDIENTS
For the rice
- 1⅓ cup (250 grams) uncooked long grain white rice , (or 4 cups if you have some ready cooked)
- 2⅔ (640 ml) water , in an Instant Pot use only 1⅓ cup (320 ml) of water
- 1 pinch salt
For the black beans
- 1 tablespoon olive oil , OPTIONAL - use a few drops of water instead to make the recipe oil-free
- 1 medium onion , diced
- 3 cloves garlic , minced
- ½ teaspoon chili pepper flakes , or a chopped small fresh chili
- 2 teaspoons ground cumin
- ½ teaspoon ground coriander
- 1 bay leaf
- ½ teaspoon dried thyme, mint or oregano
- 2 x 15oz (398 ml) cans black beans , about 3 cups
- ½ teaspoon salt , or to taste
- 1 to 1¼ cup (240 - 300 ml) vegetable stock
To garnish
- 1 fresh lime
- 16 cherry or grape tomatoes
- Green Sauce , guacamole, hummus or salsa
Roasted Veggie Glow Bowls
Ingredients
- 1 medium head cauliflower, cut into florets (about 6 cups total)
- 3 large carrots, peeled and sliced at a diagonal into 1-inch chunks
- 3 Tbsp. extra-virgin olive oil, divided
- 1 tsp. smoked paprika
- 1 tsp. garlic powder
- ½ tsp. ground cumin
- ½ tsp. kosher salt
- ¼ tsp. black pepper
- 1 cup dry quinoa
- 2 cups vegetable broth
- 4 packed cups chopped fresh kale
- ¼ cup roasted pumpkin seeds
- 1 ripe avocado, sliced
- Chopped fresh parsley for garnish
Golden Tahini Dressing
- ¼ cup tahini, well-stirred
- 1 Tbsp. sherry vinegar (sub apple cider vinegar)
- 1 Tbsp. maple syrup
- 2 tsp. chili garlic sauce
- ½ tsp. curry powder
- ¼ tsp. ground turmeric
- ¼ tsp. kosher salt, or more to taste
Curried Cauliflower Bake With Chickpeas
Ingredients
- 15 ounce canned chickpeas, drained
- 16 ounces or 4 cups cauliflower florets (~1 small cauliflower head)
- 3 Tablespoon light olive oil, divided
- 1 to 1 ½ teaspoon curry powder (see notes)
- 1 teaspoon minced garlic or 1 teaspoon garlic powder
- ½ teaspoon kosher salt
- ½ teaspoon black pepper
- ¼ teaspoon smoked paprika
- 2 ½ to 3 cups cooked white rice (see notes for substitutes)
- 1 cup frozen peas (or peas and carrot mix) – optional for extra plant based protein
- 4 to 6 ounces feta, diced
- ¼ to ⅓ cup Parmesan cheese or nutritional yeast
- Optional Toppings – fresh herbs, lemon slices
Healthy Vegan Bibimbap
Ingredients
-
- 1 cup brown rice (185 g), dry
- 2 cups kale (40 g), thinly sliced
- 3 cups white mushrooms (200 g), chopped
- 1 tablespoon soy sauce
- 1 medium carrot, thinly sliced
- 1 red bell pepper, thinly sliced
- 3 oz red cabbage, thinly sliced (85 g)
- ½ cup fresh cilantro, roughly chopped (0.3 oz / 8 g)
- 1 tablespoon sesame seeds
- Pinch of salt and pepper
Spicy Miso Sauce
-
- 4 tablespoon miso paste
- ½-1 cup water (120-240 ml)*
- 1 tablespoon rice wine vinegar
- 1 tablespoon fresh ginger, grated
- ½ teaspoon cayenne
- 1 garlic clove
Vegan White Bean Stew
Ingredients
- 2 tablespoons olive oil (or sun-dried tomato oil)
- 1 yellow onion, diced
- 1 cup sliced carrot
- 1 cup sliced celery
- 6 cloves garlic, minced
- 2 teaspoons dried thyme
- 1 teaspoon dried oregano
- ¼ teaspoon dried sage
- 2 tablespoons tomato paste
- ½ cup julienne cut oil packed sun dried tomatoes
- 3 (15 oz.) cans Great Northern beans, drained and rinsed
- 32 oz. vegetable stock
- 1 (13.5 oz.) can full-fat coconut milk
- ½ cup uncooked split red lentils, optional
- 3 cups chopped kale
- 1 teaspoon apple cider vinegar
- Kosher salt
- fresh cracked pepper
For serving:
- fresh chopped parsley
- vegan Parmesan
- homemade croutons
Nourish Bowl Vegan Meal Prep
Ingredients
- 1 ½ cups uncooked brown rice
- 2 medium sweet potatoes
- 5-6 ounces chopped kale (half of a 10 oz bag)
- (1) 15-ounce can black beans
Cashew Cream
- 1 ½ cups raw cashews
- 1 cup water
- 1 garlic clove
- ¾ teaspoon salt
- Optional: Sriracha hot sauce
High-Protein Tofu Poke Bowl
Ingredients
- 450 g extra firm tofu
- 1 tablespoon cornstarch
- 2 cups shelled edamame (thawed)
- 2 cups cooked brown rice
- 1 large carrot (shredded )
- 1 bok choy (finely chopped )
- 1 cucumber (diced)
- 1 cup red cabbage (shredded )
- 4 radishes (sliced)
- 2 spring onions (finely sliced)
- 1 nori sheet sliced (finely chopped)
- 4 teaspoon sesame seeds
Sauce
- 2 tablespoon tamari (reduced sodium prefered )
- 1 tablespoon sriracha hot sauce (optional, adjust to your desired spiciness, I like it hot!)
- 4 tablespoon lime juiced
- 4 tablespoon peanut butter
- 4 tablespoon water
- 2 garlic cloves (peeled)
- 1 tablespoon fresh ginger
Vegan Apple Muffins
INGREDIENTS
Dry Ingredients
- 2 cups whole wheat flour or white whole wheat flour
- 1.5 teaspoons cinnamon
- 1.5 teaspoons baking powder
- 1 teaspoon baking soda
- 1 teaspoon allspice
- 1 teaspoon salt
Wet Ingredients
- ⅔ cup soy milk
- ⅔ cup maple syrup
- ½ cup unsweetened applesauce
- 2 teaspoons vanilla
- 1 teaspoon apple cider vinegar
Add-In
- 2 apples chopped into medium-sized cubes
Streusel Topping
- ½ cup whole wheat flour or white whole wheat flour
- ½ cup rolled oats
- ¼ cup maple syrup
- ½ teaspoon cinnamon
- ¼ teaspoon salt
Vegan Blackberry Muffins
INGREDIENTS
Dry Ingredients
- 2 cups white whole wheat flour (0.55lb)
- 1 ½ teaspoons cinnamon (0.14oz)
- 1 ½ teaspoons salt (0.3oz)
- 1 ½ teaspoons baking powder (0.25oz)
- ½ teaspoon baking soda (0.08oz)
Wet Ingredients
- ⅔ cup unsweetened soy milk (or any plant milk)(160ml)
- ⅔ cup maple syrup (190ml)
- ½ cup unsweetened applesauce (4.5oz)
- 2 teaspoons vanilla extract (8ml)
- 1 teaspoon apple cider vinegar (4ml)
Add-in
- 1 ½ cups fresh blackberries (8oz)
Oat Streusel Topping
- ½ cup white whole wheat flour (0.1375 lb)
- ½ cup rolled oats (0.1 lb)
- ½ teaspoon cinnamon (0.046oz)
- ¼ teaspoon salt (0.05oz)
- ¼ cup maple syrup (70ml)
Maple Pecan Overnight Oats
INGREDIENTS
- ¾ cup rolled oats
- ¾ cup non-dairy milk
- 2 tablespoon chopped pecans
- 1 tablespoon maple syrup
- ¼ teaspoon vanilla extract
- ⅛ teaspoon cinnamon
