10 Vegan Meal Prep Recipes

Jumpstart your day with the Chickpea and Spinach Breakfast Scramble, a hearty and flavorful dish designed to boost your iron intake. Combining the protein power of chickpeas with the vibrant goodness of spinach, this recipe offers a delicious way to fuel your morning.

• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 cups fresh spinach
• 1 teaspoon turmeric
• Salt and pepper to taste
• Optional: 1 tablespoon nutritional yeast

1. Heat the olive oil in a large skillet over medium heat, then add the onion and garlic, sautéing until the onion becomes translucent, about 3 minutes.
2. Add the chickpeas to the skillet, using a fork or potato masher to gently mash them while stirring, cooking for another 5 minutes.
3. Stir in the spinach and turmeric, cooking until the spinach wilts and everything is well combined, about 2 more minutes.
4. Season with salt and pepper to taste, and if desired, sprinkle nutritional yeast over the scramble for a cheesy flavor boost.

This energizing scramble is low in calories yet high in nutrients, with approximately 250 calories and 12 grams of protein per serving. The combination of chickpeas and spinach provides a potent source of iron, essential for maintaining energy levels throughout the day.

Enjoy this scramble on its own, or serve it with whole-grain toast for a complete meal. For a twist, try adding diced tomatoes or bell peppers for extra flavor and nutrients, making it easy to adapt the recipe to your taste preferences.

Transform your lunch with these *Quinoa and Black Bean Stuffed Peppers*, a vibrant dish that is as delicious as it is nourishing. Packed with plant-based protein and fiber, these stuffed peppers will keep you full and energized throughout the day.

• 4 large bell peppers, halved and seeds removed
• 1 cup quinoa, rinsed
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn kernels, fresh or frozen
• 1 cup diced tomatoes
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• 1 tablespoon olive oil
• Fresh cilantro, chopped (optional, for garnish)
• Lime wedges (optional, for serving)

1. Preheat your oven to 375°F (190°C) and prepare a baking dish by lightly greasing it with olive oil.
2. Cook the quinoa according to package instructions, which usually takes about 15 minutes, then set aside.
3. In a large bowl, combine cooked quinoa, black beans, corn, diced tomatoes, cumin, chili powder, salt, and pepper.
4. Stuff each bell pepper half with the quinoa mixture, pressing down gently to pack it in.
5. Place the stuffed peppers in the prepared baking dish, cover with foil, and bake for 25 minutes.
6. Remove the foil and bake for an additional 10 minutes or until the peppers are tender.
7. Garnish with fresh cilantro and serve with lime wedges if desired.

These stuffed peppers provide an excellent source of dietary fiber, thanks to the combination of *quinoa and black beans*. Each serving is rich in essential nutrients, offering a balanced meal with approximately 300 calories, 12 grams of protein, and 11 grams of fiber.

For a delightful twist, consider adding a sprinkle of nutritional yeast for a cheesy flavor without the dairy. You can also swap out the black beans for pinto beans or add avocado slices for extra creaminess and healthy fats.

Elevate your salad game with our Creamy Avocado and Kale Salad, a delightful dish rich in heart-healthy fats. This recipe combines the creaminess of avocado with the nutritional powerhouse that is kale, creating a dish that is both satisfying and nourishing.

• 1 large avocado, ripe
• 4 cups kale, chopped and stems removed
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1/4 cup walnuts, toasted
• 1/4 cup dried cranberries
• Salt and pepper to taste

1. Start by preparing the kale. Massage the chopped kale with olive oil and a pinch of salt until the leaves are tender, about 2-3 minutes.
2. In a small bowl, mash the avocado with lemon juice until smooth. Season with salt and pepper to taste.
3. Combine the massaged kale with the creamy avocado mixture, ensuring all leaves are well-coated.
4. Fold in the toasted walnuts and dried cranberries for added texture and flavor.
5. Serve immediately or refrigerate for up to two days for a convenient meal prep option.

This salad is not only delicious but also packed with nutrients. The combination of avocado and walnuts provides a generous dose of monounsaturated fats, which are beneficial for heart health.

For a more substantial meal, consider adding grilled tofu or chickpeas for a protein boost. Alternatively, experiment with different toppings like pumpkin seeds or sliced almonds to vary the texture and flavor profile.

Spiralized Zucchini Noodles with Cashew Alfredo is a creamy, low-carb delight perfect for those seeking a light yet satisfying meal. This dish combines the refreshing crunch of zucchini with the rich, velvety texture of a cashew-based Alfredo sauce, offering a guilt-free indulgence packed with nutrients.

• 2 medium zucchinis, spiralized
• 1 cup raw cashews, soaked for at least 2 hours
• 1/2 cup water
• 2 tablespoons nutritional yeast
• 1 tablespoon lemon juice
• 1 clove garlic, minced
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil
• 1 tablespoon fresh parsley, chopped (optional for garnish)

1. Begin by draining and rinsing the soaked cashews, then blend them in a high-speed blender with water, nutritional yeast, lemon juice, garlic, salt, and pepper until smooth and creamy.
2. Next, heat olive oil in a large skillet over medium heat and add the spiralized zucchini noodles, sautéing them for 3-4 minutes until just tender.
3. Pour the cashew Alfredo sauce over the zucchini noodles, tossing gently to coat them evenly, and cook for an additional 2 minutes until warmed through.
4. Finally, serve immediately, garnished with fresh parsley if desired, and enjoy the creamy, savory flavors.

This dish is not just low in carbs but also rich in healthy fats from the cashews, making it a fantastic option for a balanced meal. Each serving provides approximately 350 calories, with a good dose of plant-based protein and fiber, supporting digestive health and sustained energy levels.

For a delightful variation, consider adding sautéed mushrooms or cherry tomatoes for extra flavor and nutrition. Alternatively, sprinkle some red pepper flakes for a spicy kick, or top with toasted pine nuts for added crunch and depth of flavor.

This Lentil and Vegetable Curry is a deliciously satisfying dish packed with plant-based protein and vibrant flavors. Perfect for meal prep, this recipe is not only easy to make but also incredibly nourishing, offering a hearty blend of legumes and fresh vegetables.

• 1 cup dry lentils, rinsed
• 2 cups vegetable broth
• 1 tablespoon coconut oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 1 tablespoon curry powder
• 1 teaspoon cumin
• 1 teaspoon turmeric
• 1 can (14 oz) diced tomatoes
• 1 cup coconut milk
• 1 red bell pepper, chopped
• 2 cups spinach leaves
• Salt and pepper to taste
• Fresh cilantro for garnish

1. In a medium saucepan, combine the lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 15-20 minutes until the lentils are tender.
2. Meanwhile, heat coconut oil in a large pan over medium heat. Add the onion and sauté until translucent, about 5 minutes.
3. Stir in the garlic, ginger, curry powder, cumin, and turmeric, cooking for an additional 2 minutes to release their flavors. Add the diced tomatoes and coconut milk, stirring to combine.
4. Mix in the cooked lentils and red bell pepper. Simmer for another 10 minutes, allowing the flavors to meld together.
5. Fold in the spinach leaves, cooking just until wilted. Season the curry with salt and pepper to taste.
6. Garnish with fresh cilantro before serving. Enjoy your curry warm, ideally with a side of brown rice or quinoa.

This meal is a powerhouse of nutrition, offering a generous amount of protein, fiber, and essential vitamins from the lentils and vegetables. With approximately 250 calories per serving, this curry is a guilt-free delight that keeps you full and energized.

For a complete meal, serve the curry over a bed of brown rice or quinoa for added fiber and nutrients. If you like a bit of heat, consider adding a pinch of red chili flakes or a chopped green chili. Don’t hesitate to swap in your favorite veggies, like zucchini or carrots, to customize the dish to your taste.

Sweet Potato and Black Bean Enchiladas offer a delightful blend of flavors while being packed with antioxidants. These enchiladas are not only delicious but also provide a boost to your health with their nutrient-dense ingredients.

• 2 large sweet potatoes, peeled and diced
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn kernels (fresh or frozen)
• 8 whole wheat tortillas
• 2 cups enchilada sauce
• 1/4 cup chopped fresh cilantro
• 1 avocado, sliced
• Juice of 1 lime

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and spread the diced sweet potatoes in a single layer.
2. Drizzle the sweet potatoes with olive oil, then sprinkle with cumin, smoked paprika, salt, and pepper. Roast for about 20 minutes or until tender.
3. In a large mixing bowl, combine the roasted sweet potatoes, black beans, and corn. Stir gently to mix the ingredients well.
4. Reduce the oven temperature to 350°F (175°C). Spread a few tablespoons of enchilada sauce in the bottom of a baking dish.
5. Fill each tortilla with the sweet potato mixture, roll them up, and place seam-side down in the baking dish. Pour the remaining enchilada sauce over the top.
6. Bake for 20-25 minutes until the enchiladas are heated through and the sauce is bubbling. Garnish with cilantro, avocado slices, and a squeeze of lime juice before serving.

These enchiladas are a powerhouse of nutrients, offering fiber-rich beans and sweet potatoes that are high in beta-carotene. They provide a satisfying, balanced meal that is under 400 calories per serving, with around 10 grams of protein.

For a creative twist, consider adding sautéed mushrooms or bell peppers to the filling for extra flavor. Serve with a side salad or brown rice to complete this antioxidant-rich dinner, making it a perfect meal for any day of the week.

Tofu Stir-Fry with Broccoli and Bell Peppers is a delightful and nutritious dish that’s perfect for those seeking a calcium-rich meal. This vibrant stir-fry not only offers a burst of color and flavor but also provides essential nutrients that support bone health and overall wellness.

• 1 block (14 oz) firm tofu, pressed and cubed
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 2 tablespoons soy sauce or tamari
• 1 tablespoon sesame oil
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon grated ginger
• 1 tablespoon sesame seeds (optional)
• Cooked brown rice or quinoa, for serving

1. Heat the olive oil in a large skillet over medium-high heat. Add the cubed tofu and cook until golden brown on all sides, about 8-10 minutes, then remove from the skillet and set aside.
2. In the same skillet, add the sesame oil, garlic, and ginger, stirring for about 30 seconds until fragrant. Add the broccoli and bell peppers, cooking for 4-5 minutes until just tender.
3. Return the tofu to the skillet and add the soy sauce or tamari. Stir well to combine and cook for another 2-3 minutes to allow the flavors to meld.
4. Sprinkle with sesame seeds if using, and serve hot over cooked brown rice or quinoa. Enjoy your healthy, flavorful meal!

This dish is not only delicious but also packed with essential nutrients. Tofu is an excellent source of protein and provides a significant amount of calcium, helping to maintain strong bones and muscles.

For a variation, try adding a splash of lime juice or a pinch of chili flakes for extra zing. Serve this stir-fry alongside a fresh green salad for a complete, well-rounded meal that satisfies and nourishes.

For a delightful twist on traditional sushi, try making Cauliflower Rice and Tempeh Sushi Rolls. This recipe not only offers a satisfying crunch but is also packed with gut-friendly fiber, making it perfect for a healthy meal prep.

• 1 medium head of cauliflower, riced
• 200g tempeh, sliced into thin strips
• 1 tablespoon soy sauce
• 1 teaspoon sesame oil
• 1 avocado, sliced
• 1 cucumber, julienned
• 4 sheets of nori
• 1 tablespoon rice vinegar
• 1 teaspoon maple syrup
• Pickled ginger and wasabi for serving (optional)

1. Start by preparing the cauliflower rice: pulse cauliflower florets in a food processor until fine, then sauté in a pan over medium heat for 5 minutes, adding rice vinegar and maple syrup. Set aside to cool.
2. Marinate the tempeh strips in soy sauce and sesame oil for 10 minutes, then pan-fry them until golden brown, about 5 minutes per side.
3. Lay a nori sheet on a bamboo mat, spread a thin layer of cauliflower rice evenly over the nori, leaving a 1-inch border at the top.
4. Arrange tempeh, avocado, and cucumber along the bottom edge of the nori sheet, then tightly roll the sushi using the bamboo mat.
5. Slice the roll into bite-sized pieces and repeat with remaining ingredients. Serve with pickled ginger and wasabi if desired.

These sushi rolls are rich in fiber and plant-based protein, thanks to the combination of cauliflower and tempeh. With approximately 250 calories per roll and 12 grams of protein, they provide a nourishing option for those looking to maintain a balanced diet.

For a creative twist, consider adding julienned carrots or bell peppers to the filling for extra crunch and color. You can also pair these rolls with a side of miso soup or a fresh seaweed salad for a complete meal experience.

This Roasted Vegetable and Quinoa Bowl is a vibrant, vitamin-loaded meal that’s perfect for fueling your day. Packed with colorful vegetables and quinoa, it provides a delicious way to incorporate more nutrients into your diet.

• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth
• 1 red bell pepper, chopped
• 1 zucchini, sliced
• 1 cup cherry tomatoes, halved
• 1 red onion, chopped
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1 teaspoon dried oregano
• 1 teaspoon garlic powder
• 1 tablespoon lemon juice
• Fresh parsley for garnish

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup.
2. In a medium saucepan, combine quinoa and water or broth. Bring to a boil, then reduce heat to low and simmer for 15 minutes or until quinoa is fluffy.
3. While quinoa cooks, place chopped vegetables on the prepared baking sheet. Drizzle with olive oil, season with salt, pepper, oregano, and garlic powder, and toss to coat.
4. Roast the vegetables in the preheated oven for 20-25 minutes, stirring halfway through, until they are tender and slightly caramelized.
5. Once the quinoa and vegetables are done, combine them in a large bowl. Add lemon juice and toss everything together.
6. Garnish with fresh parsley before serving. Enjoy your nutritious meal!

This bowl is a powerhouse of nutrients, offering a generous supply of vitamins A, C, and K. With around 400 calories per serving, it’s a satisfying choice that provides ample protein and fiber to keep you full and energized.

For a delightful twist, try adding a handful of toasted nuts or seeds for extra crunch. Alternatively, you can swap the vegetables with whatever’s in season, or add some avocado slices for creaminess.

Start your day with a nutritious boost by trying our Chia Seed Pudding with Berries, a delightful breakfast option rich in omega-3 fatty acids. This recipe is not only quick and easy to prepare but also delivers a refreshing burst of flavor, making it an excellent choice for a healthy start to your day.

• 1/4 cup chia seeds
• 1 cup unsweetened almond milk
• 1 tablespoon maple syrup or agave nectar
• 1/2 teaspoon vanilla extract
• 1/2 cup mixed berries (such as strawberries, blueberries, and raspberries)
• Optional: a pinch of cinnamon or nutmeg for extra flavor

1. In a medium-sized bowl, combine the chia seeds, almond milk, maple syrup, and vanilla extract.
2. Stir the mixture thoroughly to ensure the chia seeds are evenly distributed and allow it to sit for about 5 minutes to start thickening.
3. Stir again to prevent clumping, then cover the bowl and refrigerate for at least 2 hours or overnight for optimal consistency.
4. Before serving, give the pudding a good stir and top with fresh mixed berries.
5. If desired, sprinkle a pinch of cinnamon or nutmeg to enhance the flavor.

Chia seeds are a powerhouse of nutrients, providing a substantial amount of omega-3 fatty acids, fiber, and protein. When combined with almond milk and berries, this pudding becomes a low-calorie, nutrient-dense breakfast option that supports heart health and digestion.

This pudding can be enjoyed on its own or as a part of a larger breakfast spread. For a creative twist, consider adding a layer of granola for some crunch or swirl in a spoonful of almond butter for an extra protein kick.