A vegan (or plant-based) diet has been found to offer many health benefits, from lowering blood pressure and heart disease to increasing energy and vitality.
Planning out your meals is important for staying healthy and a great tool if you’re trying to lose weight. These vegan meal prep ideas are sure to get you on the right path to looking and feeling your best!
What Is A Vegan Diet?
Veganism is a lifestyle that tries to avoid all forms of animal exploitation and cruelty, whether for food, clothing, or any other use.
When it comes to food, it excludes meat, fish, eggs, and dairy (or anything else that comes from an animal, such as honey).
The vegan diet is on the rise due to environmental, ethical, and health reasons.
However, just because it’s vegan doesn’t mean it’s healthy. Oreo’s are 100% vegan.
In order to make sure you enjoy a whole and balanced vegan diet, you’ll want to meal prep a couple of dishes ahead of time.
A simple meal prep will ensure you eat healthy and reach less for those processed, frozen meals at the end of the day.
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How To Vegan Meal Prep?
Like any other meal prep, be it paleo, gluten-free, or keto; you will only have success if you plan ahead.
Make sure you check your pantry for the ingredients you may already have and, based on the recipes you decide to make, create a shopping list for the week.
Dedicate an afternoon, perhaps Sunday, to creating a couple of bulk easy vegan recipes. Don’t go too crazy at first, start off with one or two recipes at a time.
Once you’re a seasoned meal prep chef, you can dish out five different recipes one evening with no problem.
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What Are Some Staple Vegan Ingredients To Always Have On Hand?
Loading up on vegan goodies is one of the best ways to ensure you always have enough to eat and don’t slip up (especially if you’re starting out).
A couple of vegan items I always have on hand are:
- Potatoes
- Rolled Oats
- Lentils
- Chickpeas
- Brown Rice
- Bananas
- Almond Milk (or Soy)
- Tofu
- Spinach
- Date Hummus
- Pasta
- Quinoa
- Vegetable Broth
- Frozen Berries
- Dates
- Variety of Beans (Kidney, Black, Pinto, etc.)
I always, always have these on hand. So if I forget to meal prep, I still have some healthy options to eat at home.
I especially like to have tofu prepped in my fridge in case I want to make what I call a ‘lazy salad.’
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Can You Meal Prep Tofu?
Yes! Like most foods, you can meal prep and store tofu in your fridge.
If you didn’t know, tofu is the perfect substitute for meats. It isn’t exactly a substitute for the taste, but for the protein it provides. In most meat recipes, you can replace the meat with tofu ounce-for-ounce with no problem.
It is so versatile, you can have it fried, baked, steamed; whichever way you please!
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15 Must-Make Vegan Meal Prep Ideas
Whether you want to meal prep breakfast, lunch, or dinner (or all three!) you’ll find something here you’ll love.
All of these recipes are vegan friendly, however, if you ever come across a recipe you like but it has a non-vegan ingredient simply google ‘vegan substitute for _____’ and you’re good to go.
An egg? Try a flax egg! Honey? Throw in some agave! Chicken? Bake some tofu! The possibilities are endless.
Most (if not all) recipes can be veganized!
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Vegan Pasta Salad Meal Prep By TheFitchen
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Vegan Chickpea Salad Sandwich By Build Your Bite
The perfect vegan meal prep idea for a quick grab-and-go lunch
Get the recipe here
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One-Pot Vegan Mediterranean Quinoa with Spinach and Chickpeas By SimplyQuinoa
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Vegan Wild Rice Burrito Bowl by Exsloth
This is an easy vegan meal prep for beginners and it’s packed full of flavor and nutrition.
Get the recipe here
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Vegan Mega Burritos by Pinch Of Yum
The perfect vegan burritos for and easy grab-and-go lunch
Get the recipe here
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Vegetarian Black Bean Sweet Potato Enchiladas by Cookie and Kate
This recipe is not vegan because it has cheese, but you can easily sub the cheese for a vegan non-dairy one that melts like this one (or leave it cheese-less) and it’ll still be a delicious dinner.
Get the recipe here
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Vegan Black Bean Quinoa Burgers by Emilie Eats
Prep a couple of these vegan burgers and keep them in your freezer for lazy dinners and lunches.
Grab the recipe here
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Vegan Cauliflower Tacos by Vegan Heaven
You can prep the cauliflower Sunday night and put it in your fridge until you want to assemble the tacos.
You can also use the cauliflower as a topping on salads for a little crunch!
Get the recipe here
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Instant Pot Vegan Chili Mac and Cheese by Healthier Steps
It’s always a good idea to have some comfort food prepped in case of a long day where a salad just doesn’t cut it.
Get the recipe here
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Vegan One-Pot Bean Chili by Vegannie
It’s hard to find a good vegan-friendly chili recipe, but this one is sure to leave you happy and satisfied.
Get the recipe here
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Vegan Tortilla Soup by Running On Real Food
A savory vegan tortilla soup for colder days
Get the recipe here
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Vegan Lentil Frisco Melt by Rabbit and Wolves
Just looking at this vegan melt makes my mouth water! Prep the ingredients beforehand and then just heat it up over a pan for a couple of minutes to enjoy warm.
Get the recipe here
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Creamy Vegan Mushroom Risotto by Wallflower Kitchen
This recipe is also gluten-free. Double up on the recipe to make enough for seconds (trust me)
Get the recipe here
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Vegan Stuffed Sweet Potatoes by Food Faith Fitness
I can never have enough sweet potatoes. I always make sure I have a couple steamed and ready to go as a side-dish.
However, this recipe is SO good, it can be the entire entree
Get the recipe here
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Vegan Mediterranean Quinoa Falafel Salad by Fooduzzi
Don’t be intimidated by the falafels! They’re actually quite easy to make and go great with salads and wraps.
Get the recipe here
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There you have it! Which one of these easy vegan meal prep recipes will you try out? Any other recipes you want to see added to this list? Let us know in the comments or email me at hello@thefab20s.com!
