Healthy Vegan Meal Prep Recipes

Find healthy, delicious vegan meal prep recipes, from the food and nutrition experts at EatingWell.

Staff Picks

 Spicy Weight-Loss Cabbage Soup

Rating: 4.78 stars
27
Based on a popular weight-loss plan, this healthy cabbage soup recipe gets tons of flavor and a metabolism-boosting kick from spicy chiles.
By Breana Killeen

Vegan Superfood Grain Bowls

Rating: 4.8 stars
5
This nutrient-packed grain bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwavable quinoa and precooked beets. Pack these ahead to keep on hand for easy meal-prep lunches or dinners on busy nights.
By Carolyn A. Hodges, R.D.

Cinnamon Roll Overnight Oats

Rating: 5 stars
3
It takes just minutes to assemble this healthy no-cook breakfast and you'll have meal-prepped grab-and-go breakfasts on hand for the rest of the week. Top these delicious vegan oats--inspired by classic cinnamon bun flavors--with fresh or frozen fruit and your favorite nuts and seeds.
By Carolyn Casner

Roasted Vegetable & Black Bean Tacos

Rating: 4.67 stars
3
These hearty vegan tacos are quick and easy to make, perfect for busy weeknights. They are so tasty no one will miss the meat or dairy.
By Sylvia Fountaine

Roasted Root Veggies & Greens over Spiced Lentils

Rating: 4.8 stars
5
This earthy bowl of lentils bursting with Middle Eastern flavors is topped with leftover roasted root veggies from a large batch for an easy weeknight dinner. Keep it vegan or add a drizzle of plain yogurt for extra richness.
By Sylvia Fountaine

Black Bean-Quinoa Bowl

Rating: 3.86 stars
7
This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We've loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.
By Katie Webster

Steamed Fresh Green Beans

Steaming (but not for too long!) is a foolproof way to get perfect, crisp-tender green beans, every time. This easy recipe is a great starting point for other flavors or preparations, like adding cooked green beans to a salad.
By EatingWell Test Kitchen

Blueberry-Banana Overnight Oats

Rating: 5 stars
8
Blueberries, sweet banana and creamy coconut milk combine to turn everyday oatmeal into the best vegan overnight oats! Make up to 4 jars at once to keep in the fridge for quick grab-and-go breakfasts throughout the week.
By Sylvia Fountaine

Peanut Butter Protein Overnight Oats

Rating: 5 stars
5
Powdered peanut butter is a handy pantry staple that makes a great vegan protein booster for oatmeal and smoothies. Double or triple this recipe to meal-prep breakfasts for the week or to have breakfast ready for the entire family.
By Carolyn Casner

Roasted Buffalo Chickpeas

Rating: 5 stars
1
Soaking chickpeas in vinegary hot sauce gives them a mouthwatering tang before they crisp up in the oven. The result? An addictively crunchy snack that's actually good for you.
By Hilary Meyer

Sheet-Pan Roasted Root Vegetables

Rating: 4.88 stars
8
One pan is all you need for a heaping pile of nutritious, tender and colorful root vegetables. Whip up this large-batch recipe at the beginning of the week to use in easy, healthy dinners all week long.
By Sylvia Fountaine

Cuban Cauliflower Rice Bowl

Rating: 5 stars
5
In this riff on a healthy grain bowl recipe we use cauliflower rice instead of another whole grain like brown rice to cut back on carbs and load up on veggie servings. A simple citrusy mojo sauce drizzled on top gives this easy lunch or dinner a Cuban flair.
By Carolyn Casner
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Inspiration and Ideas

Meal-Prep for a Week of Vegan Lunches
Five super-simple base recipes come together to create delicious vegan lunches for the week.
1 Veggie Base, 5 Easy Meals All Week
Meal-prep all of your weeknight dinners with one easy batch of sheet-pan roasted vegetables.
How to Make Overnight Oats
Citrus Vinaigrette

Lemon-Roasted Vegetable Hummus Bowls

Rating: 3.5 stars
2

Brimming with colorful roasted vegetables, these plant-based meal-prep lunch bowls are high in fiber to keep you full through the afternoon. The easy roasted veggies are based on a popular recipe from our sister magazine (see Associated Recipes). Feel free to use your favorite store-bought hummus to cut down on prep time, or make a batch of your own (see Tip). You can also sub in an 8-ounce microwaveable quinoa pouch to minimize cooking.

All Healthy Vegan Meal Prep Recipes

Quinoa & Chia Oatmeal Mix

Rating: 4.67 stars
6
Make your own hot cereal mix with this healthy recipe. Keep it on hand and just cook up the amount you need when you're ready for a hot breakfast. One serving of the warm cereal contains 6 grams of fiber--almost a quarter of your daily quota-which helps stave off hunger throughout the morning.
By Carolyn Casner

Vegan Freezer Breakfast Burritos

Rating: 5 stars
1
Having a stash of flavorful bean burritos in your freezer means you'll always have a satisfying plant-based meal ready for a grab-and-go breakfast on a busy morning or to take to the campsite for an easy campfire meal. Our vegan breakfast filling--made with tofu and prepared to mimic scrambled eggs--is tossed with beans, veggies and salsa for a delicious and ultra-satisfying meal.
By Carolyn Casner

Pumpkin Overnight Oats

Rating: 5 stars
1
Make these easy vegan overnight oats with whatever nondairy milk you have on hand. It's a great way to use up leftover canned pumpkin--plus, you can multiply the recipe to meal-prep healthy breakfasts for the whole week.
By Sylvia Fountaine

Garlic Hummus

Rating: 5 stars
7
This classic hummus recipe couldn't be easier--just toss a few ingredients in the food processor and whir away! Aquafaba (the liquid from a can of chickpeas) makes this healthy dip extra smooth and creamy. Serve with veggie chips, pita chips or crudités.
By Devon O'Brien

Avocado Hummus

Rating: 5 stars
8
This vibrant green hummus recipe couldn't be easier--just toss a few ingredients in the food processor and whir away! Aquafaba (the liquid from a can of chickpeas) and avocado make this healthy dip extra smooth and creamy. Serve with veggie chips, pita chips or crudités.
By Devon O'Brien

Vegan Burrito Bowls with Cauliflower Rice

Rating: 5 stars
2
These meal-prep vegan burrito bowls are healthier and more flavorful than takeout. Make them early in the week for grab-and-go meals when days are busy. We use frozen cauliflower rice, a low-carb substitute for white or brown rice, to cut down on prep time.
By Carolyn A. Hodges, R.D.

Steamed Butternut Squash

Rating: 5 stars
1
Butternut squash steams quickly, making this a great cooking technique to enjoy this fall vegetable as a weeknight side dish. For extra flavor, toss the steamed butternut squash with salt, pepper and a little bit of olive oil, butter or Parmesan cheese after cooking.
By EatingWell Test Kitchen

Easy Brown Rice

Rating: 4 stars
4
Here's the only recipe you need to make perfect brown rice every time! This healthy whole grain is great on its own as a side dish, or use it in your favorite recipes calling for cooked brown rice.
By EatingWell Test Kitchen

Soy-Lime Roasted Tofu

Rating: 4.75 stars
12
Here we marinate tofu cubes in soy sauce and lime juice with a touch of toasted sesame oil, then roast them--perfect tofu every time.
By Stacy Fraser

Basic Quinoa

This foolproof recipe for perfectly cooked quinoa is fast and easy! Use cooked quinoa as a simple healthy side dish, in a salad or as a base for a delicious main dish.
By EatingWell Test Kitchen

Broccoli and Cauliflower Sauté

Mix up these nutrient-packed cruciferous vegetables for a flavorful and healthy side dish.
By Diabetic Living Magazine

Sautéed Peppers & Onions

This simple technique of cooking onions and peppers is a useful way to get your veggie servings in. They're quite versatile--use these peppers and onions on a burger or sausage sandwich, stuff them into quesadillas or layer them into casseroles.
By Katie Webster

Citrus-Lime Vinaigrette

Rating: 5 stars
1
Tangy and spicy, this citrus-lime vinaigrette with orange juice, jalapeno pepper, and fresh cilantro is perfect tossed with baby arugula.
By Diabetic Living Magazine

Turmeric-Roasted Cauliflower

Rating: 5 stars
1
Roasting cauliflower transforms it into a crispy, tender vegetable. A sponge for other flavors, cauliflower can absorb any spice mix or marinade you add, like this warm and toasty combination of turmeric, cumin and garlic. Serve as a simple side dish, or stir it into salads or grain bowls to add more plant power.
By Carolyn Casner

Roasted Veggie & Tofu Brown Rice Bowl

Rating: 5 stars
1
A healthy and satisfying vegan lunch for one, featuring roasted butternut squash, broccoli, peppers and onions with simple brown rice, lime-marinated tofu and creamy cashew tahini sauce.
By Katie Webster

Sautéed Butternut Squash

Sautéeing butternut squash in olive oil quickly yields perfectly cooked results and slighly caramelizes the squash for extra flavor. This recipe makes a delicious vegetable side dish to pair with roasted meats.
By EatingWell Test Kitchen

Apple Cinnamon Chia Pudding

Rating: 3.67 stars
3
Switch up your morning oatmeal routine with this so-easy chia pudding recipe. It's made just like overnight oats: combine chia and your milk of choice, let soak overnight, then top with the classic flavor combo of apples and cinnamon, with pecans for added crunch.
By Carolyn Casner

Microwaved Fresh Green Beans

Steaming green beans in the microwave is quick and convenient, helping you to get dinner on the table in minutes. This basic recipe is a great starting point for the seasoning of your choice--a little butter, toasted nuts or a creamy sauce.
By EatingWell Test Kitchen

Edamame & Veggie Rice Bowl

Rating: 5 stars
2
The ingredients in this vegan grain bowl recipe can be prepped ahead for an easy lunch to pack for work. The tangy citrus dressing is a refreshing flavor with the sweet caramel of the roasted sheet-pan veggies.
By Katie Webster

Make-Ahead Smoothie Freezer Packs

Smoothies are a great healthy breakfast for kids, but busy parents know there's no time for all that chopping and measuring in the morning rush. Make these easy DIY smoothie packs ahead of time and stash them in your freezer until you're ready to whir up a fruit-filled meal or snack kids will love. This makes enough for a workweek's worth of smoothies!
By Hilary Meyer

Citrus Lime Tofu Salad

Rating: 5 stars
2
This veggie-packed salad has plenty of protein and fiber, so you'll feel full and satisfied. Prep the ingredients ahead of time for an easy vegan lunch idea to pack for work.
By Katie Webster

Vegan Grain Bowl

Rating: 4.67 stars
6
This easy grain bowl has so much to love--sweet potatoes, protein-packed chickpeas, creamy avocado and homemade tahini dressing. Make the full recipe on the weekend and pack into individual serving containers for ready-to-go lunches for work all week.
By Carolyn Casner

Rainbow Grain Bowl with Cashew Tahini Sauce

Rating: 3 stars
3
This vibrant bowl is packed with nutrients to keep you full for hours. Look for precooked lentils in the refrigerated section of the produce department.
By Sylvia Fountaine

Cooked Wheat Berries

Rating: 4.14 stars
7
Contrary to popular belief, wheat berries do not require an overnight soak before cooking. Simply boil them for 1 hour to soften the kernels, which will produce their characteristically chewy texture.
By Cheryl Sternman Rule
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