Welcome to this collection of 30 vegetarian meal prep ideas that cater to various tastes and dietary preferences.
Meal prepping is an excellent way to save time, eat healthier, and reduce stress during busy weekdays.
This guide offers 30 delicious and nutritious vegetarian meal prep ideas that are easy to prepare and satisfying to eat.
Each meal in this list is designed to be:
- Nutrient-dense
- Easy to portion
- Fridge or freezer-friendly
- Customizable to different tastes and dietary needs
Whether you’re a seasoned vegetarian or just starting to explore meat–free options, these meal prep ideas will provide protein-rich meals to nourish your body throughout the week.
So, let’s roll up our sleeves, stock up on fresh produce, and dive into this collection of wholesome meal prep ideas that will transform your mealtime routine.
30 Easy Vegetarian Meal Prep Ideas
1. Black bean soup
Black bean soup is a hearty, protein–packed option perfect for vegetarian meal prep.
It’s easily made in large batches and freezes well, so you can portion it and store it for quick future meals.
Packed with fiber and nutrients, this soup can be customized with various toppings, such as avocado, pico de gallo, or a dollop of Greek yogurt, for added flavor and texture.
2. Zucchini soup
Zucchini soup is a superb vegetarian meal prep choice due to its simplicity and versatility.
Our zucchini soup is high in nutrients and low in calories, making it a delicious and healthy choice for those looking to stay on track with their meal prep goals.
3. Vegetable Couscous
Vegetable couscous is a colorful meal prep idea with fluffy and diced roasted vegetables and peas.
It stores well in the fridge for up to five days, so it’s a healthy choice for on–the–go lunches.
TIP: Prepare a big batch on Sunday, and enjoy a week’s worth of satisfying vegetable couscous.
4. Lentil salad
Lentil salad combines protein–rich lentils with fresh veggies and feta for a hearty and satisfying meal prep dish.
The vibrant colors and flavors make it a perfect choice for a wholesome, appealing lunch or dinner throughout the week.
5. Italian chickpea soup
Chickpea potato soup is a comforting, nutrient-dense option that combines the heartiness of potatoes with the protein–rich goodness of chickpeas.
This versatile soup can be easily prepared in large quantities and stored in the refrigerator or freezer for convenient, ready–to–heat meals throughout the week.
6. Buddha bowl
This Buddha bowl featuring rice, cabbage, and tofu offers a balanced combination of carbohydrates, fiber, and plant–based protein, making it ideal for vegetarian meal prep.
The components can be prepared separately in large batches and assembled just before eating, allowing for easy customization and maintaining freshness.
7. Rice salad
Rice is the perfect meal prep option for busy weekdays and school days.
Its versatility lets you pair it with various proteins and vegetables, such as chickpeas and fresh grains, giving a balanced and satisfying lunch.
This grain salad is easy to store and convenient for on–the–go meals.
8. Chickpea salad
Chickpea salad is a perfect meal prep option, combining convenience with delicious and nutritious results.
Toss chickpeas with colorful veggies, fresh herbs, and a honey mustard dressing for a quick dish that stays fresh for days.
It’s a time–saving recipe bound to become a staple in your weekly meal planning.
9. Mujaddara
Lentil mujaddara is a flavor-packed Middle Eastern delicacy that offers a hearty, protein-rich, satisfying, and meal–prep–friendly dish.
Incorporate lentil mujaddara into your meal-planning routine for a delicious twist that will excite your taste buds.
10. Mediterranean salad
Mediterranean salad is a wholesome, protein–rich, and tasty meal prep option.
Its protein-packed chickpeas, black beans, colorful veggies, and fresh dressing make it a breeze to prepare and stay fresh for days.
This flavorful dish makes healthy eating convenient and satisfying.
11. Falafel
Falafel is a convenient meal prep dish. Its batter can be stored in the fridge for up to five days, allowing you to enjoy freshly fried or baked falafel whenever you like.
Just shape and cook a few at a time for a quick, satisfying meal served with pita bread, tomato, and green leaves.
12. Zucchini fritters
Zucchini fritters are a delicious meal prep idea, perfect for a quick and satisfying meal.
These crispy cakes, made with grated zucchini and a hint of herbs, pair wonderfully with tangy marinara sauce or tzatziki, offering you a delicious combination of flavors.
TIP: zucchini fritters are best when right out of the pan. But you can easily make them ahead of time and use them for meal prep for the week.
13. Quinoa salad
Quinoa salad with black beans and corn is a nutrient-dense, protein-packed meal prep option that combines complete plant protein with fiber–rich veggies.
This colorful salad can be prepared in bulk and stays fresh in the refrigerator for up to five days. It’s excellent for grab–and–go lunches or light dinners throughout the week.
14. Microwave sweet potato
Microwave sweet potato with grains and black beans is a wholesome meal prep option that you can tailor.
The tender sweet potato provides a natural sweetness, while the grains and black bean salad combine to ensure a well-balanced dish.
15. Lentil curry
Lentil curry with rice is a freezer–friendly meal prep favorite of ours.
Its hearty blend of protein–packed red lentils, aromatic spices, and fluffy rice makes for a comforting meal that can be easily portioned and frozen for busy days.
Reheat in the microwave, and you’ll have a delicious homemade meal ready in minutes.
16. Hummus
Whip a creamy hummus, spread it generously on whole–grain toast or wrap, and top it with fresh leaves and veggies.
Homemade hummus is a protein–rich spread that can be prepared in large batches and stored in the refrigerator for up to a week. It serves as a quick Middle Eastern component in various meals.
17. Black bean salad
Black bean salad with creamy avocado and protein-packed quinoa makes for a delicious and nutritious meal prep grain salad.
Packed with fiber, vitamins, and plant-based protein, fueling your day is satisfying. Plus, its vibrant colors and flavors are sure to brighten up your lunchtime routine.
18. Couscous salad
Couscous salad with a colorful mix of fresh veggies and a lemon vinaigrette is a refreshing meal prep idea.
Packed with wholesome ingredients, it offers flavor and energy and is convenient for an office lunch.
19. Curry lentil soup
Curry lentil soup is a hearty, nutrient-dense meal that combines protein-rich lentils with warming curry spices. It is ideal for vegetarian meal prep.
This soup can be easily made in large batches and portioned into containers for quick reheating. This saves time on busy days while providing a comforting and nourishing meal.
20. Stuffed bell peppers
Stuffed vegetarian bell peppers are a flavorful meal prep choice. They combine vibrant bell peppers with a savory filling of rice, lentils, and fresh herbs.
These hearty and nutritious peppers make for a delightful, ready–to–eat meal that’s as convenient as delicious, perfect for busy weekdays.
21. Tuscan bean soup
Tuscan white bean soup is a hearty, flavorful dish for meal prepping.
It’s easy to make in large batches and improves in flavor after a day or two. The soup reheats well and can be portioned into containers for quick weeknight dinners.
22. Lentil patties
Next on our list is Lentil patties, an excellent plant–based recipe for meal prep enthusiasts.
These versatile patties can be made in batches and frozen for future use, providing a quick and nutritious protein source.
Serve them with roasted potatoes, marinara sauce, and a green salad.
23. Zucchini boats
Zucchini boats stuffed with tomato-lentil filling make a delicious and nutritious vegetarian meal prep dish.
They are excellent for a hassle–free, health–conscious dinner. Our tip: Assemble and freeze the zucchini boats before baking them.
They keep them in the freezer for about three months.
24. Vegetable curry
Vegetable curry is a flavorful and adaptable meal prep option with green peas and chickpeas as the protein source.
It can be made with seasonal vegetables and stored in the refrigerator for up to 5 days.
Serve the curry over brown rice or with naan bread for a satisfying and quick vegetarian meal.
25. Lentil chili
Lentil chili is a protein–packed alternative to traditional meat-based chili.
It’s easy to make in batches and freezes well for future meals.
This hearty chili reheats beautifully, perfect for busy weeknights or packed lunches.
26. Mashed chickpea salad
Mashed chickpea salad is a versatile vegetarian meal prep staple.
It can be used as a sandwich filling or salad topper or eaten independently.
It’s a protein–rich salad with vegan mayonnaise that stays fresh in the refrigerator for up to five days.
27. Lentil vegetable soup
This soup recipe has simple ingredients and is excellent for year-round weeknight dinners and meal prep.
Lentil vegetable soup is a healthy and wholesome homemade meal with focaccia bread, garlic bread, or sourdough.
28. Chickpea stew
Chickpea stew is a hearty and satisfying dish packed with protein and fiber, keeping you full for hours.
This stew can be stored in the refrigerator for up to five days or frozen for convenience.
29. Kale quinoa salad
Kale quinoa salad is a nutrient–dense meal prep option that holds up well in the refrigerator.
Due to the feta and edamame beans, this salad is best consumed within 3-4 days for optimal freshness and texture.
30. Vegetarian chili
Vegetarian chili is a comforting and filling meal ideal for batch cooking. It can be made with various beans, in this case kidney and black beans, and vegetables.
This chili freezes exceptionally well, perfecting it for long–term meal planning and quick reheating.
Our Tips for Vegetarian Meal Prep
- Cook large batches of grains and legumes at the start of the week.
- Chop vegetables in advance and store them in airtight containers.
- Prepare sauces and dressings separately for fresher meals.
- Use leftovers creatively – e.g., extra chili in wraps or on baked potatoes.
Vegetarian Meal Prep Ideas: falafel
Equipment
- Food processor
- Ice cream scoop or cookie dough scoop or falafel scoop
Ingredients
- 2 cups dried chickpeas measured before soaking + 1 teaspoon baking soda
- 2 tablespoons chickpea flour
- 1 cup flat-leaf parsley
- ½ cup mint leaves optional
- 1 yellow onion
- 6 cloves garlic
- 1½ teaspoons cumin ground
- 1 teaspoon coriander ground
- 1¼ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon cayenne pepper or chili powder
- 2 teaspoons baking powder
- 4 – 6 cups frying oil for frying, or 2 tablespoons extra virgin olive oil for air-frying.
Instructions
1. SOAK THE CHICKPEAS
- The day or night before, put 2 cups dried chickpeas in a large pot with plenty of water and a teaspoon of baking soda.
- Soak them for 12 to 24 hours, then drain and rinse them under running water.
2. BLEND ALL INGREDIENTS
- To a food processor, add soaked chickpeas, 2 tablespoons chickpea flour, 1 yellow onion (peeled and chopped), 6 cloves garlic (chopped), 1 cup flat-leaf parsley (chopped), ½ cup mint leaves (chopped), 1½ teaspoons cumin, 1 teaspoon coriander, 1¼ teaspoon salt, ¼ teaspoon black pepper, ¼ teaspoon cayenne pepper, and 2 teaspoons baking powder.
- Blend until you reach a fine texture, scraping down the sides of the food processor often.It should take you about 1 to 2 minutes max.
3. SHAPE THE FALAFEL
- The easiest way to shape the falafel is with an ice cream scoop or cookie dough scoop.
- Scoop the falafel mixture into a ball, and press it with your left hand into the ice cream scoop to make it stick together.Rinse the scoop with water after every 3 falafels or when they start sticking to the scoop.
- Arrange them on a baking sheet lined with parchment paper.
DEEP-FRIED FALAFEL
- Warm up the frying oil to 320°F or 160°C in a small pot or saucepan with tall edges. Ensure you only fill up the pot to half its edges because the oil will expand as it warms up and as you dip in the falafel.Use a kitchen thermometer to check the oil temperature. Oil temperature should be between 300°F / 150°C and 340°F / 170°C.
- Dip the falafel in the oil gently, one by one. We recommend frying 3 or 4 at a time.Cook them in the oil for about 3.5 – 4 minutes or until golden brown all around. Move the falafel around as they cook to ensure even frying. You can use a wooden spoon.
- Take the falafel out of the oil and arrange them on a plate lined with kitchen paper. Repeat this until your run out of falafel.
AIR FRYER FALAFEL
- Brush the bottom of your air fryer with extra virgin olive oil. Then, place the falafels in the air fryer leaving enough space from one falafel to the next.Drizzle the falafels with extra virgin olive oil.
- Air fry at 400°F or 200°C for 12 minutes or until golden brown and crunchy. You can turn them around once for even browning.
- Serve on a platter with homemade hummus and warm pita bread or check out our serving suggestions chapter above.
Video
Notes
Nutrition
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