Welcome to this collection of 25 vegetarian meal prep ideas that cater to various tastes and dietary preferences.

Meal prepping can be a game-changer as it offers convenience and the opportunity to savor homemade meals even on your busiest days.

This roundup aims to make your meal planning a breeze with plenty of flavor, texture, and delicious plant-based ingredients.

Vegetarian Meal Prep Ideas for breakfast, lunch and dinner

Whether you’re looking for proteinpacked options, easy grain bowls, or vegetarian twists on classic dishes, you’ll find something here to suit your needs.

These recipes make your weekdays easier and contribute to your overall wellbeing.

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.

fresh ingredients for tuscan soup

Our best Vegetarian Meal Prep Ideas

1. Chickpea muffins

Frittata muffins with veggies

We start this roundup with these snack-friendly Chickpea muffins. They’re made with colorful veggies and are an excellent meal prep choice.

Our favorite part is that these savory muffins with chickpea flour are a convenient way to incorporate more vegetables into your diet, perfect for kids and picky adults.

2. Zucchini soup

Zucchini soup with beans and a spoon

Zucchini soup is a superb vegetarian meal prep choice due to its simplicity and versatility.

Its creamy texture and mild flavor make it a crowd-pleaser, and it can be stored and reheated without losing quality—an excellent timesaving soup option.

Our zucchini soup is high in nutrients and low in calories; it is a delicious and healthy choice for those looking to stay on track with their meal prep goals.

3. Vegetable Couscous

couscous with vegetables

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 onthego lunches.

TIP: Prepare a big batch on Sunday, and enjoy a week’s worth of satisfying vegetable couscous.

4. Lentil sweet potato salad

lentils sweet potatoes and feta salad

Lentil sweet potato salad combines proteinrich lentils with roasted sweet potatoes 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.

Best of all, with a balanced blend of colors and nutrients, it’s a meal prep recipe that promotes both taste and wellbeing.

5. Bircher muesli

bircher muesli with berries

Bircher muesli is a convenient meal prep option that combines rolled oats, almond milk, and fresh fruits for a wholesome breakfast or snack.

Its makeahead nature allows flavors to meld, resulting in a creamy and refreshing dish ready to enjoy straight from the fridge.

It is perfect for busy mornings and offers energy and nutrition to kickstart your day.

6. Pumpkin muffins

Pumpkin Muffins with chocolate chips and sugar topping

These egg-free Pumpkin muffins make for a delightful meal prep-friendly and vegan breakfast.

These moist and spiced treats are perfect for a quick, satisfying snack, providing a burst of fall flavors in every bite.

Prepare a batch in advance to enjoy a hasslefree and delicious start to your day.

7. Rice salad

Rice salad with cherry tomatoes and fresh herbs

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 onthego meals.

8. Chickpea salad

Chickpea salad in a white bowl

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 timesaving recipe bound to become a staple in your weekly meal planning.

9. Mujaddara

Mujadara lentil with lemon and yogurt

Lentil mujaddara is a flavor-packed Middle Eastern delicacy that offers a hearty, protein-rich, satisfying, and mealprepfriendly dish.

Incorporate lentil mujaddara into your meal-planning routine for a delicious twist that will excite your taste buds.

10. Chickpea pasta salad

Chickpea pasta salad with lemon and black olives

Chickpea pasta salad is a wholesome and tasty meal prep option.

Its protein-packed chickpeas, good quality pasta, colorful veggies, and creamy dressing make it a breeze to prepare and stay fresh for days.

This flavorful dish makes healthy eating convenient and satisfying.

11. Falafel

Make ahead Falafel recipe

Falafel is a convenient meal prep dish as 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.

With its chickpeas and spices blend, falafel offers flavor and convenience in one delicious package.

12. Zucchini fritters

Zucchini fritters with tzatziki and lemon

Zucchini fritters are a delicious meal prep idea, perfect for a quick and satisfying meal.

These crispy fritters, 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. Their flavor is delicious even after several days. To crisp them up, reheat them in the air fryer.

13. Vegan banana bread

vegan banana bread and how to store it

Vegan banana bread is a treat packed with natural sweetness and easytofind ingredients.

This healthy-ish meal prep breakfast is an excellent choice for a quick, onthego snack. With its plantbased ingredients, it’s a treat you can feel good about enjoying anytime, anywhere.

14. Microwave sweet potato

Microwave sweet potato for vegetarian meal prep

Microwave sweet potato with grains and black beans is a wholesome meal prep option that you can tailor to your liking.

The tender sweet potato provides a natural sweetness while combining grains and black bean salad ensures a well-balanced dish.

It’s a quick, wholesome choice for those looking to maintain a healthy diet on the go.

15. Lentil curry

cropped-Lentil-Curry-7.jpg

Lentil curry with rice is a freezerfriendly meal prep favorite of ours.

Its hearty blend of proteinpacked lentils, aromatic spices, and fluffy rice makes for a comforting meal that can be easily portioned and frozen for busy days.

Simply reheat in the microwave, and you’ll have a delicious homemade meal ready in minutes.

16. Hummus

hummus with food processor and blender

Whip a creamy hummus, spread it generously on wholegrain toast or wrap, and top it with fresh leaves and roasted veggies.

This simple meal prep idea combines velvety hummus with the crispness of greens for a satiating meal that fulfills you.

17. Black bean salad

black bean salad with quinoa and sweet potatoes

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 plantbased protein, fueling your day is a satisfying choice. Plus, its vibrant colors and flavors are sure to brighten up your lunchtime routine.

18. Couscous salad

mediterranean couscous salad

Couscous salad with a colorful mix of fresh veggies and a zesty lemon vinaigrette is a refreshing meal prep idea.

Packed with wholesome ingredients, it offers a burst of flavor and energy that is also convenient as an office lunch. Enjoy the convenience of a readytoeat, healthy meal perfect for a busy lifestyle.

19. Creamy pasta salad

Creamy pasta salad with mayo and lemon

Creamy pasta salad with a lighter yogurt-mayonnaise dressing is a quick and healthy meal prep and potluck idea.

With plantbased protein from white beans and creamy dressing, it’s a guiltfree indulgence that keeps you fueled throughout the day.

20. Stuffed bell peppers

stuffed bell peppers topped with caramelized onions and yogurt

Stuffed vegetarian bell peppers are a flavorful meal prep choice, combining vibrant bell peppers with a savory filling of rice, lentils, and fresh herbs.

These hearty and nutritious peppers make for a delightful, readytoeat meal that’s as convenient as delicious, perfect for busy weekdays.

21. Orzo salad

orzo salad in a large bowl

Make this vegetarian orzo salad in just 20 minutes for a quick meal prep idea.

Cooked orzo, crisp veggies, and tangy feta cheese combine well and are perfect for a satisfying and timeefficient lunch or dinner.

Its vibrant flavors and quick preparation time make it a go-to choice for busy weekdays.

22. Vegan pasta salad

Vegan pasta salad with beans

Next on our list is a vegan pasta salad, a versatile and convenient vegetarian and veganfriendly meal prep salad.

TIP: Make this pasta salad in advance but remember to double up the dressing and add shortly before the pasta salad is served.

The pasta will absorb most of the dressing as it sits in the fridge, and added dressing will refresh the flavors of the veggies.

23. Zucchini boats

Easy zucchini boats

Zucchini boats stuffed with tomato-lentil filling make a delicious and nutritious vegetarian meal prep dish.

They are excellent for a hasslefree and healthconscious dinner. Our 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.

24. Roasted chickpeas

Tahini salad with roasted chickpeas

Roasted chickpeas make a quick and crispy meal prep snack and topping idea for salads and soups.

They’re rich in protein and fiber, providing a satisfying and nutritious crunch.

Season them with your favorite spices for a flavorful, onthego snack or topper, such as this tahini salad or stuffed eggplant recipe.

25. Fried tofu

Fried tofu with a silver fork

We end this list with a reader favorite: Fried tofu.

These cubes are a satisfying plantbased protein idea and a crispy addition to your vegetarian meal prep.

TIP: Toss it into salads, such as tofu salad, or pasta, such as pasta aglio e olio, for a delicious vegetarian meal.

Our Tips for Vegetarian Meal Prep

Plan Your Menu for the Week

Start by creating a weekly meal plan that includes a variety of vegetarian dishes you enjoy.

Make a list of all the ingredients you’ll need, and try to choose recipes that share common elements to simplify your grocery shopping.

Batch Cooking

Dedicate a specific batch cooking and mealprepping day.

Cook larger portions of grains, legumes, and proteins (such as tofu and tempeh) that can be used in multiple meals.

TIP: Pre-cut vegetables, wash greens, and portionout snacks to make assembling meals quicker and more convenient.

Invest in Storage Solutions

Consider investing in reusable containers, such as glass jars, meal prep containers, and freezersafe bags, to store your prepped ingredients and meals.

We highly recommend labeling and writing a date on containers to help you keep track of freshness and reduce food waste.

lentil bolognese stored in a glass container
Vegetarian Meal Prep Ideas

Vegetarian Meal Prep Ideas

By: Nico Pallotta
5 from 1 vote
Here's a Vegetarian Meal Prep Idea with dried chickpeas and aromatic and nutty flavors: homemade falafel.
Falafel is an easy appetizer and main dish that you can make with simple and affordable ingredients. The best way to cook them? Deep-fried or air-fried!
Prep Time: 15 minutes
Cook Time: 20 minutes
Soaking Time: 12 hours
Total Time: 35 minutes
Servings: 20 – 25 falafels
Course: Appetizer, Main
Cuisine: Middle-Eastern

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
  • teaspoons cumin ground
  • 1 teaspoon coriander ground
  • 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 dried chickpeas
  • Soak them for 12 to 24 hours, then drain and rinse them under running water.
    chickpeas in a sift

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.
    Falafel ingredients in a food processor
  • 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.
    falafel mix in a food processor

3. SHAPE THE FALAFEL

  • The easiest way to shape the falafel is with an ice cream scoop or cookie dough scoop.
    shaping the falafel into scoops
  • 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.
    shaping the falafel with ice cream scooper
  • Arrange them on a baking sheet lined with parchment paper.
    Falafel balls on a baking tray

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.
    frying oil and falafel ball
  • 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.
    fried falafel and 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.
    Falafel with bite on a plate

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 fryer falafel before cooking
  • 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.
    air fryer falafel after cooking
  • Serve on a platter with homemade hummus and warm pita bread or check out our serving suggestions chapter above.
    Falafel and hummus

Notes

Nutrition information is an estimate for 1 large deep-fried falafel ball out of 20 falafels.
SERVING SUGGESTIONS
Check out the serving suggestions chapter above for many ideas on how to serve falafel, from wraps to sandwich, from hummus to falafel bowls.
MAKE AHEAD & STORAGE
– Make ahead: soak the chickpeas ahead of time for at least 12 to 24 hours. Falafel is best when freshly cooked. However, you can cook them ahead of time and store them ready to be warmed up.
– Refrigerator: they keep well in the fridge for up to 2 days before losing most of their crunch.
– Freezer: let the falafel cool down completely, transfer them to a freezer-friendly bag, and freeze for up to 3 months.
– Thaw: defrost in the microwave.
– Reheat: we recommend warming the falafel in the microwave for 1 to 2 minutes max.
 

Nutrition

Serving: 1large ball, Calories: 93kcal, Carbohydrates: 14g, Protein: 4g, Fat: 3g, Saturated Fat: 0.4g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 1g, Trans Fat: 0g, Cholesterol: 0mg, Potassium: 235mg, Dietary Fiber: 4g, Sugar: 2g, Vitamin A: 327IU, Vitamin B6: 0.1mg, Vitamin C: 5mg, Vitamin E: 0.3mg, Vitamin K: 54µg, Calcium: 40mg, Folate: 122µg, Iron: 2mg, Manganese: 1mg, Magnesium: 28mg, Zinc: 1mg
Tried this recipe? Leave a comment below or mention @theplantbasedschool on Instagram. We are also on Facebook, Pinterest, YouTube, and TikTok.

If you liked these vegetarian meal prep ideas, you might also enjoy:


Nico and Louise in the kitchen

Hi! We are Nico & Louise

Welcome to The Plant-Based School, a food blog with easy, tasty, and wholesome recipes.

Our aim is to help you and your family eat more veggies through delicious recipes with simple ingredients.

Easy right?

Leave a comment

Your email address will not be published. Required fields are marked *

Recipe Rating