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.
Whether you’re looking for protein–packed 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 well–being.
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.
Our best Vegetarian Meal Prep Ideas
1. Chickpea muffins
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 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 time–saving 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
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 sweet potato salad
Lentil sweet potato salad combines protein–rich 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 well–being.
5. Bircher muesli
Bircher muesli is a convenient meal prep option that combines rolled oats, almond milk, and fresh fruits for a wholesome breakfast or snack.
Its make–ahead 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
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 hassle–free and delicious start to your day.
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. Chickpea pasta salad
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
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 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 is a treat packed with natural sweetness and easy–to–find ingredients.
This healthy-ish meal prep breakfast is an excellent choice for a quick, on–the–go snack. With its plant–based ingredients, it’s a treat you can feel good about enjoying anytime, anywhere.
14. Microwave sweet potato
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
Lentil curry with rice is a freezer–friendly meal prep favorite of ours.
Its hearty blend of protein–packed 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
Whip a creamy hummus, spread it generously on whole–grain 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 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 a satisfying choice. 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 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 ready–to–eat, healthy meal perfect for a busy lifestyle.
19. Creamy pasta salad
Creamy pasta salad with a lighter yogurt-mayonnaise dressing is a quick and healthy meal prep and potluck idea.
With plant–based protein from white beans and creamy dressing, it’s a guilt–free indulgence that keeps you fueled throughout the day.
20. Stuffed bell peppers
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, ready–to–eat meal that’s as convenient as delicious, perfect for busy weekdays.
21. Orzo salad
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 time–efficient lunch or dinner.
Its vibrant flavors and quick preparation time make it a go-to choice for busy weekdays.
22. Vegan pasta salad
Next on our list is a vegan pasta salad, a versatile and convenient vegetarian and vegan–friendly 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
Zucchini boats stuffed with tomato-lentil filling make a delicious and nutritious vegetarian meal prep dish.
They are excellent for a hassle–free and health–conscious 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
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, on–the–go snack or topper, such as this tahini salad or stuffed eggplant recipe.
25. Fried tofu
We end this list with a reader favorite: Fried tofu.
These cubes are a satisfying plant–based 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 meal–prepping 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 portion–out 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 freezer–safe 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.
Vegetarian Meal Prep Ideas
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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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?