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    Home » Collections

    25 Make Ahead Meals

    Published: Sep 13, 2023 · by Nico Pallotta

    Jump to Recipe

    These 25 easy make-ahead meals are delicious, vegetarian, and excellent for busy families.

    In this collection, we'll explore a variety of healthy recipes that are quick and simple to cook and perfect for prepping ahead of time.

    25 Make-ahead meals

    If you're looking to incorporate more vegetables into your diet, these recipes will become your go-to options for busy weeknights.

    Say goodbye to last-minute meal planning and hello to delicious, healthy, and hassle-free dinners that your family will love.

    We hope these recipes will make your meal planning easier and your taste buds a little happier.

    1. Chickpea salad

    Chickpea salad in a white bowl

    Chickpea salad is an excellent make-ahead recipe, as it lasts several days. We recommend it for meal prep, potlucks, lunchbox meals, and picnics.

    Keep the salad in an airtight container in the fridge for 3 - 4 days. Take it out of the refrigerator 15-30 minutes before serving, as it will taste better at room temperature.

    2. Vegetable soup

    Vegetable soup with tortellini

    Here is a creamy vegetable soup to make ahead as it keeps well in the fridge for 3 - 4 days. The soup tastes even better on the second and third days, and it's fantastic with pasta and tortellini.

    You can even freeze this healthy soup, let it cool down at room temperature, transfer it into a freezer-friendly container, and freeze it for up to 3 months.

    3. Sweet potato chili

    sweet potato chili in a dutch oven

    Sweet potato chili is a creamy and fulfilling dinner idea to make in advance. It keeps well in the fridge for days, and its flavor gets richer as the chili sits there.

    Freezer tip: Let the chili cool down completely, then transfer it into a freezer-friendly container and freeze it for up to 6 months.

    4. Lentil curry

    Lentil curry with make ahead tips

    This is our favorite lentil curry recipe because you can put it together for a delicious weeknight dinner with minimal effort.

    It's freezer-friendly and meal-prep-friendly too. We recommend thawing it in the refrigerator (it'll take about half a day), in the microwave, or in a pot on the stovetop.

    5. Pasta e Fagioli

    pasta fagioli in a white pot

    This Pasta a Fagioli recipe is excellent for families as it combines a creamy tomato sauce with pasta and tender beans. 

    You can store leftovers in an airtight container in the fridge for four days. Warm up in a pot with a dash of water or vegetable broth or in the microwave for 2 minutes.

    6. Black bean salad

    black bean salad with cilantro lime dressing

    This black bean salad with sweet potatoes is a great recipe to make ahead of time, store in the fridge, and serve as you need during the week.

    It lasts about four days in an airtight container, and you can eat it cold straight out of the fridge.

    TIP: We advise you to keep the avocado out until you are ready to serve it and add some extra dressing the next day, as the salad can dry up in the fridge.

    7. Lentil Bolognese

    Lentil Bolognese on a white plate with a fork

    This Italian-inspired lentil bolognese is the perfect recipe to make ahead of time, as its flavor improves as the sauce sits in the fridge.

    You can make this vegetarian recipe up to 5 days in advance and store it in an airtight container in the fridge, ready to be spooned onto your everyday meals.

    8. Falafel

    Make ahead Falafel recipe

    Falafel is excellent for meal planning, as you can make it ahead in two ways:

    • Once cooked in oil air in an air fryer, they keep well in the fridge for up to 2 days before losing most of their crunch.
    • Make the batter, and leave it in the fridge for up to 7 days. The batter is even tastier after a couple of days as the herbs and spices meld with the chickpeas.

    9. Rice salad

    Rice salad with fresh parsley

    Rice salad is an excellent recipe to make ahead and use for meal prep, potlucks, and lunchbox meals. It's best to make it one day ahead to allow the flavors to meld.

    We recommend keeping it in an airtight container in the fridge for 3 - 4 days, then take it out 15 - 30 minutes before serving to improve flavor.

    10. Zucchini boats

    fresh parsley and lemon added on top of the stuffed zucchini

    Zucchini boats are excellent to make as they keep well for a few days and reheat well in the microwave.

    TIP: You can assemble and freeze the zucchini boats before baking them. They keep for about three months in the freezer. Thaw them in the refrigerator for a few hours, then bake and serve with tzatziki or sour cream.

    11. Split pea soup

    Split peas soup with spinach and hand

    Split pea soup is an easy one-pot dinner that you can make with protein-rich dried split peas and a few other simple ingredients.

    Make it ahead, let the soup cool down completely, then store it in an airtight container in the fridge for 3 to 4 days.

    12. Hummus

    Louise dipping warm pita bread in the hummus

    Hummus is a fantastic recipe for meal prep and making ahead. You can use dry or canned chickpeas and use a blender or a food processor to obtain a creamy result.

    TIP: Hummus keeps well in the fridge, but we recommend a quick blend with a bit of water if it dries up too much after storing.

    13. Couscous salad

    couscous salad with fresh veggies

    Our couscous salad is the perfect meal to make ahead as it keeps well in the refrigerator for up to three days.

    The next day, the salad will taste even better as the flavors have time to meld. We highly recommend serving it with fresh lemon, tahini sauce, or this 5-minute yogurt tahini dressing.

    14. Lentil vegetable soup

    lentil vegetable soup with spinach

    This easy lentil vegetable soup is an excellent recipe to make ahead, as you can refrigerate it for several days or freeze it for months.

    Also, on the second and third days, the soup tastes better than when it's freshly made because the flavors and spices have time to meld.

    15. Fried tofu

    Fried tofu with silver fork

    Use these crispy tofu cubes for curries, salad, pasta, and grain bowls.

    Like air fryer tofu, this protein-packed topping and snack takes 15 minutes to cook and stores for 3-4 days in the fridge.

    16. Red pepper pasta

    Make ahead Red Pepper Pasta

    You can make this creamy red pepper sauce in advance and store it in the refrigerator for up to 5 days in a mason jar. It makes an excellent and healthy pasta sauce that will please the whole family.

    Freezer tip: You can freeze the sauce for up to 3 months. We sometimes make a double batch and freeze half of it for busy weeknights.

    17. Sweet potato curry

    sweet potato curry with white rice and yogurt

    Sweet potato curry is a great meal prep recipe because the curry becomes more flavorful on the second and third days.

    Reheat the curry in the microwave with a couple of tablespoons of water stirred in, and serve it with white rice and a dollop of yogurt.

    18. Creamy pasta salad

    Creamy pasta salad with mayo and olives

    This creamy pasta salad with vegan mayonnaise is an excellent recipe to make ahead of time and bring to potlucks or for meal prep.

    TIP: We would not recommend making it more than 24 to 36 hours ahead of time because the veggies release water, making your pasta salad soggy.

    19. Black bean soup

    Black bean soup with parsley and lime juice

    Go ahead and make a big batch of black bean soup so you have it ready for the week.

    It's a healthy and tasty dinner to make ahead as it keeps well in the fridge for days, and its flavor improves on the second day.

    TIP: Once reheated, serve the soup with fresh lime, cilantro, and tortilla chips for a Mexican-inspired meal.

    20. Chickpea pasta salad

    meal prep elements for chickpea pasta salad

    Here is a healthy make-ahead recipe that you can prepare in 15 minutes and store in the fridge.

    Store the salad in an airtight container for 3-4 days, and take it out of the fridge 15 to 30 minutes before serving it. The veggies taste much better at room temperature!

    21. Tofu soup

    winter tofu soup with broccoli and spinach

    Store this Asian-inspired tofu soup in the refrigerator, ideally in an airtight container, for up to 3 days.

    You can warm it up on the stovetop or in the microwave, we recomment garnishing with fresh scallions and cilantro before serving.

    22. Chickpea stew

    Chickpea Stew with pita bread

    This chickpea stew is a tasty and easy everyday dinner and make-ahead meal.

    With a rich tomato base and sweet potatoes, you will enjoy a wholesome meal served with pita bread or rice.

    NOTES: The recipe is vegetarian, vegan, gluten-free, and nut-free, and stores for 4-5 days in the fridge.

    23. Sweet potato gnocchi

    Sweet potato gnocchi and storage tips

    You can prepare these sweet potato gnocchi ahead of time and freeze them straight after you shape them.

    Alternatively, you can store them uncooked in the fridge in an airtight container for up to 3 days.

    24. Zucchini soup

    zucchini soup with cannellini beans

    This creamy zucchini soup is an excellent appetizer and light dinner idea.

    You can keep leftovers in the fridge for up to 5 days, and reheat them in a saucepan on the stovetop or a bowl in the microwave.

    TIP: Once reheated, serve the soup with croutons, crostini, or bruschetta for a fulfilling meal.

    25. Eggplant curry

    Eggplant curry with white rice

    We finish this list with a Buttery-tender eggplant curry recipe that takes about 30 minutes to make.

    You can easily make this recipe ahead and let it cool down to room temperature. We store it in the fridge for up to 3 - 4 days and reheat it in the microwave or a pot with some water.

    More healthy make-ahead meals

    Pre-chopping vegetables for make-ahead meals can save time and potentially extend the freshness of your ingredients.

    If you bulk prepare chopped vegetables, you can streamline your cooking process and make it easier to eat healthier.

    • Roasted vegetables (great for barley salad, farro salad, and Mediterranean bowl).
    • Microwave sweet potatoes (use in gnocchi and sweet potato muffins).
    • Air fryer zucchini or air fryer eggplant (use with pasta, grain bowls, and as healthy side dishes).
    • Pre-chopped fresh vegetables stored in airtight containers (use them in orzo salad, quinoa salad, and pasta salad).
    Meal prep with vegetables

    For many more dinner ideas, check out our mains category page.

    Recipe

    easy make ahead meals

    Make-ahead Meals

    Author: Nico Pallotta
    Chickpea salad combines humble chickpeas with fresh, colorful veggies and a tangy, flavor-packed mustard dressing.
    You can make this recipe in 15 minutes with simple seasonal ingredients. It's tasty, wholesome, and b
    Print Recipe Pin Recipe Share Recipe
    5 from 1 vote
    Prep Time 15 minutes mins
    Cook Time 0 minutes mins
    Total Time 15 minutes mins
    Course Appetizer, Lunch, Side dish
    Cuisine American
    Servings 4 - 6 people
    Calories 379 kcal

    Ingredients
     
     

    For the salad

    • 1 can (15 ounces) chickpeas or 1½ cups of cooked chickpeas, drained
    • 1½ cups cherry tomatoes halved
    • 1½ cups cucumber diced
    • ½ cup olives sliced
    • ⅓ cup red onion chopped
    • ½ cup corn
    • ⅓ cup parsley chopped
    • 1 ripe avocado optional, diced

    For the dressing

    • 4 tablespoons extra virgin olive oil
    • 2 tablespoons lemon juice sub apple cider vinegar
    • 1 tablespoon mustard yellow or Dijon
    • 1 tablespoon maple syrup sub honey
    • ¾ teaspoon salt
    • ¼ teaspoon black pepper
    • 1 teaspoon ground cumin optional
    Keep screen on

    Instructions
     

    • To a large bowl, add 1 can (15 ounces) chickpeas (drained), 1½ cups cherry tomatoes (halved), 1½ cups cucumber (diced), ½ cup olives (sliced), ⅓ cup red onion (chopped), ½ cup corn, ⅓ cup parsley (chopped), and 1 ripe avocado (diced).
      ingredients in a bowl
    • In a small bowl, whisk 4 tablespoons extra virgin olive oil, 2 tablespoons lemon juice, 1 tablespoon mustard, 1 tablespoon maple syrup, ¾ teaspoon salt, ¼ teaspoon black pepper, and 1 teaspoon ground cumin.
      dressing in a bowl
    • Pour dressing over salad and toss well.
      Chickpea salad in a bowl with a fork

    Variations

    • Pasta: boil ½ pound of pasta in plenty of salted water as per package instructions. Drain it, cool it down under running water, and add it to the chickpea salad.
      chickpea pasta salad in a bowl
    • Farro: rinse 1 cup of farro and cook it in vegetable broth as per package instructions. Let cool down then add it to the salad.
      mediterranean farro salad with chickpeas
    • Quinoa: rinse and boil 1 cup of quinoa in 2 cups of lightly salted water for 10-15 minutes. Let it cool down then add it to the salad.
      Quinoa chickpea salad with fork

    Video Recipe

    Easy Chickpea Salad (lunch idea in 15 minutes)

    Notes

    Nutrition information is an estimate for 1 portion of chickpea salad out of 4, with avocado.
    STORAGE
    Make ahead: Chickpea salad is an excellent make-ahead recipe as it lasts several days. We recommend it for meal prep, potlucks, and picnics.
    Refrigerator: Keep the salad in an airtight container in the fridge for 3 - 4 days. Take it out of the refrigerator 15-30 minutes before serving, as it will taste better at room temperature.
    Freezer: We don't recommend freezing this recipe.
    ALSO ON THIS PAGE
    • Substitutions
    • Variations
    • Storage
    • More Summer Salads
    • More Salad Recipes

    Nutritional Values

    Nutrition Facts
    Make-ahead Meals
    Amount per Serving
    Calories
    379
    % Daily Value*
    Fat
     
    26
    g
    40
    %
    Saturated Fat
     
    3
    g
    19
    %
    Trans Fat
     
    0
    g
    Polyunsaturated Fat
     
    3
    g
    Monounsaturated Fat
     
    17
    g
    Cholesterol
     
    0
    mg
    0
    %
    Potassium
     
    732
    mg
    21
    %
    Carbohydrates
     
    34
    g
    11
    %
    Dietary Fiber
     
    10
    g
    42
    %
    Sugar
     
    10
    g
    11
    %
    Protein
     
    8
    g
    16
    %
    Vitamin A
     
    753
    IU
    15
    %
    Vitamin B6
     
    0.3
    mg
    15
    %
    Vitamin C
     
    30
    mg
    36
    %
    Vitamin E
     
    4
    mg
    27
    %
    Vitamin K
     
    68
    µg
    65
    %
    Calcium
     
    75
    mg
    8
    %
    Folate
     
    168
    µg
    42
    %
    Iron
     
    3
    mg
    17
    %
    Manganese
     
    1
    mg
    50
    %
    Magnesium
     
    68
    mg
    17
    %
    Zinc
     
    2
    mg
    13
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    Did you like this recipe?Leave us a comment below or find us on Instagram, YouTube, Pinterest, TikTok, and Facebook.

    If you liked these make-ahead meals, you might also enjoy:

    • Healthy vegetarian Meals with pasta and soups
      Healthy Vegetarian Recipes
    • High Protein Vegetarian Meal ideas
      30 High Protein Vegetarian Meals
    • Vegetarian lunches
      35 Best Vegetarian Lunch Ideas
    • Meatless meals for easy dinners
      40 Easy Meatless Meals

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    Nico and Louise founders of the Plant-Based School.

    Hi, we are Nico Pallotta and Louise Vestergaard, and we love cooking! Welcome to our blog.

    Here we share veggie-packed recipes for the whole family.

    Omnivores, flexitarians, vegetarians, and vegans, you are ALL WELCOME!

    More about us →

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    Nico and Louise founders of the Plant-Based School.

    Hi, we are Nico Pallotta and Louise Vestergaard, and we love cooking! Welcome to our blog.

    Here we share veggie-packed recipes for the whole family.

    Omnivores, flexitarians, vegetarians, and vegans, you are ALL WELCOME!

    More about us →

    Trending

    • lentil curry with basmati rice
      Lentil Curry
    • Rice salad with olives and tomatoes
      Rice Salad
    • Creamy pasta salad with mayo and olives
      Creamy Pasta Salad
    • Black bean salad with lime and avocado
      Black Bean Salad

    Seasonal

    • Broccoli salad in a white bowl
      Broccoli Salad
    • Dill Potato Salad
    • Buddha bowl with grilled tofu, mango, and peanut sauce
      Buddha Bowl
    • zucchini fritters with tzatziki
      Zucchini Fritters

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