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Meal prepping can feel like a daunting task, especially when the week ahead is packed with activities. But guess what? It doesn’t have to be! I created this post to share some of my favorite plant-based meal prep recipes that are not only easy to whip up but also incredibly healthy. It’s time to take the stress out of mealtime and make your week a whole lot smoother.
If you’re someone who wants to eat well but struggles with time, this one’s for you. Busy lifestyles can make it tough to maintain nutritious eating habits, but having meals ready to go helps you stay on track. These recipes are designed for those who care about convenience and health—perfect for anyone looking to save time while enjoying delicious food.
In this post, you’ll find 20 meal prep recipes that are quick to prepare, packed with nutrients, and sure to please your taste buds. Whether you’re new to meal prepping or a seasoned pro, this guide offers you diverse options to spice up your weekly menu. Get ready for easy breakfast ideas, satisfying lunches, and comforting dinners that will keep you fueled all week long!
Key Takeaways
– Variety of Options: Discover a mix of recipes like quinoa bowls and chickpea sandwiches that cater to different tastes and dietary needs.
– Time-Saving: Each recipe is designed to be quick to prepare, allowing you to spend more time enjoying your meals and less time cooking.
– Nutritious Ingredients: These meal prep ideas focus on wholesome, plant-based ingredients that will keep you energized throughout the week.
– Easy to Follow: The recipes are straightforward and come with clear instructions, making them beginner-friendly while still satisfying for experienced cooks.
– Meal Flexibility: Many of these recipes are customizable, so you can mix and match ingredients based on what you have at home or your personal preferences.
1. Quinoa & Black Bean Bowls
Craving something hearty yet healthy? Quinoa and black bean bowls are the perfect solution. They are not only filling but also rich in protein and fiber, ensuring you stay satisfied for hours.
The fluffy quinoa pairs beautifully with hearty black beans and colorful veggies like cherry tomatoes and avocado, creating a delicious medley of flavors. Plus, they’re a breeze to prepare ahead of time, and the flavors deepen after a day in the fridge, making them even more delightful to eat.
Ingredients:
– 1 cup quinoa
– 2 cups vegetable broth
– 1 can black beans, drained and rinsed
– 1 cup corn (fresh or frozen)
– 1 cup cherry tomatoes, halved
– 1 avocado, diced
– Lime juice, to taste
– Salt and pepper, to taste
Instructions:
1. Rinse the quinoa under cold water and combine it with vegetable broth in a pot.
2. Bring to a boil, then reduce heat and simmer for about 15 minutes until quinoa is fluffy.
3. In a large bowl, mix the cooked quinoa, black beans, corn, cherry tomatoes, and avocado.
4. Squeeze fresh lime juice over the mixture and season with salt and pepper.
5. Portion into meal prep containers and store in the fridge for up to a week.
– Add chopped cilantro for an extra burst of flavor.
– These bowls are delightful served warm or chilled.
FAQs:
– Can I use other beans instead of black beans? Absolutely! Kidney beans or chickpeas work just as well.
2. Chickpea Salad Sandwiches
Looking for a delicious and protein-packed lunch option? Chickpea salad sandwiches give a fresh twist to traditional tuna salad. They’re flavorful and satisfying, making them ideal for meal prep throughout the week.
By mashing chickpeas with crunchy celery and creamy vegan mayo, you create a delightful filling perfect for sandwiches or wraps. This recipe is not only simple but also allows for plenty of customization with your favorite veggies or even some avocado for extra creaminess.
Ingredients:
– 1 can chickpeas, drained and rinsed
– 1/4 cup vegan mayonnaise
– 1/4 cup celery, finely chopped
– 2 tablespoons red onion, minced
– 1 tablespoon Dijon mustard
– Salt and pepper, to taste
– Whole grain bread or wraps
Instructions:
1. In a bowl, mash the chickpeas with a fork until slightly chunky.
2. Add the vegan mayo, celery, red onion, and Dijon mustard. Mix until combined.
3. Season with salt and pepper to taste.
4. Spoon the mixture onto whole grain bread or wraps, adding any extra veggies you like.
5. Serve immediately or store in the fridge for up to 4 days.
– For a spicy kick, mix in a dash of hot sauce.
– This filling also makes a great dip with crackers or veggies.
FAQs:
– Can I make this gluten-free? Yes, just opt for gluten-free bread or wraps!
3. Sweet Potato & Kale Hash
Need a hearty breakfast or brunch option? Sweet potato and kale hash is colorful and packed with nutrients. It’s a dish that not only tastes great but also keeps you energized throughout the day.
This hash combines the natural sweetness of sweet potatoes with garlicky sautéed kale, creating a delightful balance of flavors. It’s easy to prepare in bulk, making it a perfect choice for meal prep, and pairs wonderfully with avocado or a tofu scramble for a complete meal.
Ingredients:
– 2 medium sweet potatoes, peeled and diced
– 1 bunch kale, chopped
– 1 onion, diced
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– Salt and pepper, to taste
Instructions:
1. Heat olive oil in a large skillet over medium heat.
2. Add diced sweet potatoes and cook for about 10 minutes, stirring occasionally until they start to soften.
3. Add the onion and garlic, and sauté until the onion becomes translucent.
4. Stir in the chopped kale and cook until wilted.
5. Season with salt and pepper, then serve warm or store in meal prep containers.
– Feel free to add other veggies like bell peppers or zucchini for extra flavor.
– This dish can be reheated in the microwave for busy mornings.
FAQs:
– Can I use other greens instead of kale? Yes, spinach or Swiss chard work great too.
4. Lentil Soup with Spinach
Craving a comforting meal that’s both nourishing and filling? Lentil soup with spinach is the perfect choice! This hearty soup is packed with protein and fiber, ensuring you stay satisfied while enjoying its rich flavors.
Lentils cook quickly, making this soup an ideal option for meal prep. With the added spinach, you get a fresh twist and even more nutrients, perfect as a light lunch or a hearty dinner.
Ingredients:
– 1 cup lentils (green or brown)
– 4 cups vegetable broth
– 2 cups fresh spinach
– 1 onion, diced
– 2 carrots, diced
– 2 celery stalks, diced
– 2 cloves garlic, minced
– Olive oil, for sautéing
– Salt and pepper, to taste
Instructions:
1. In a large pot, heat a drizzle of olive oil over medium heat.
2. Sauté the onion, carrots, and celery until softened.
3. Add garlic and cook for another minute until fragrant.
4. Stir in lentils and broth, bringing to a boil.
5. Reduce heat and simmer for about 25 minutes until lentils are tender.
6. Stir in fresh spinach and season with salt and pepper.
7. Serve warm or portion into containers for meal prep.
– Add a splash of lemon juice for a bright flavor boost.
– This soup freezes well, so make a big batch and enjoy it later.
FAQs:
– Can I use canned lentils? Yes, just reduce the cooking time to 10-15 minutes to heat through.
5. Zucchini Noodles with Pesto
Want a quick, healthy meal that’s fun to eat? Zucchini noodles, or ‘zoodles’, tossed with fresh pesto are a delightful alternative to traditional pasta. They come together in minutes, making them perfect for busy weeknights.
Low in carbohydrates yet high in nutrients, zucchini adds fiber to your meal. The vibrant green pesto elevates this simple dish to gourmet status, perfect for a light lunch or refreshing dinner throughout the week.
Ingredients:
– 2 medium zucchinis, spiralized
– 1 cup homemade or store-bought pesto
– Cherry tomatoes, halved, for garnish
– Olive oil, for sautéing
– Salt and pepper, to taste
Instructions:
1. Heat a drizzle of olive oil in a large skillet over medium heat.
2. Add the spiralized zucchini and sauté for about 2-3 minutes until just tender.
3. Remove from heat and toss with pesto until well coated.
4. Season with salt and pepper, then serve garnished with cherry tomatoes.
5. Store any leftovers in the fridge for up to 3 days.
– For a creamy twist, add a splash of coconut milk when mixing with the pesto.
– Zoodles can also be enjoyed raw for an extra crunch!
FAQs:
– Can I make my own pesto? Absolutely! Blend fresh basil, garlic, nuts, nutritional yeast, and olive oil for a quick homemade version.
Zucchini noodles with pesto are my secret for meal prep recipes for the week: quick, veggie-packed, and delicious. I whip them up in minutes, and the fiber keeps me full longer, with no heavy meals, just bright greens and flavor.
6. Baked Falafel
Looking for a healthier twist on a classic favorite? Baked falafel is packed with flavor and perfect for meal prep! These little bites made from chickpeas are delicious and versatile, making a great addition to salads, wraps, or bowls.
Baking instead of frying means you enjoy these tasty falafel without the extra oil, making them a nutrient-dense snack or meal component. Pair them with tahini sauce or yogurt dressing for an extra layer of flavor!
Ingredients:
– 1 can chickpeas, drained and rinsed
– 1/4 cup fresh parsley, chopped
– 1/4 cup onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon cumin
– 1 teaspoon coriander
– Salt and pepper, to taste
– Olive oil spray, for baking
Instructions:
1. Preheat your oven to 400°F (200°C).
2. In a food processor, combine chickpeas, parsley, onion, garlic, and spices. Blend until combined but still chunky.
3. Shape the mixture into small balls and place on a baking sheet lined with parchment paper.
4. Spray lightly with olive oil and bake for 25 minutes, flipping halfway through.
5. Serve warm or let cool and store in the fridge for up to a week.
– Serve in pita bread with veggies for a delicious wrap.
– Make a double batch and freeze any extras for quick meals later.
FAQs:
– Can I fry these instead? Yes, but baking is a healthier option!
7. Cauliflower Rice Stir-Fry
Craving a low-carb meal that’s full of flavor? Cauliflower rice stir-fry is a vibrant and healthy alternative to traditional fried rice. It’s a fantastic way to sneak more veggies into your diet while enjoying a delicious, colorful dish.
Using cauliflower rice helps you reduce calories while increasing fiber, making it an excellent choice for anyone looking to eat healthier. Toss in your favorite veggies and soy sauce for a quick meal ready in under 30 minutes!
Ingredients:
– 1 head of cauliflower, grated into rice-sized pieces
– 1 cup mixed vegetables (carrots, peas, bell peppers)
– 2 tablespoons soy sauce
– 1 tablespoon sesame oil
– 2 green onions, sliced
– Salt and pepper, to taste
Instructions:
1. Heat sesame oil in a large skillet over medium heat.
2. Add the grated cauliflower and cook for about 5-7 minutes, stirring frequently.
3. Add mixed vegetables, soy sauce, and green onions. Cook for another 5 minutes until veggies are tender.
4. Season with salt and pepper, then serve warm.
5. Store in meal prep containers for up to a week.
– Experiment with different sauces like teriyaki or hoisin for varied flavors.
– This dish is perfect for using up leftover veggies from your fridge.
FAQs:
– Can I use frozen cauliflower rice? Yes, just adjust the cooking time accordingly.
Fun fact: Cauliflower rice has about 180 fewer calories per cup than white rice and doubles your veggie intake in minutes. For meal prep recipes for the week, toss in frozen veggies and soy sauce—ready in under 30 minutes, all week long.
8. Apple Cinnamon Overnight Oats
Want a no-cook breakfast that’s both nutritious and satisfying? Apple cinnamon overnight oats are the answer! Perfect for busy mornings, this recipe can be prepped the night before, allowing you to grab and go easily.
The combination of oats, diced apples, and warm cinnamon creates a comforting flavor reminiscent of fall. These oats are easy to customize, so feel free to add nuts, seeds, or dried fruit to suit your taste. Enjoy them cold or warm for a cozy start to your day!
Ingredients:
– 1 cup rolled oats
– 2 cups almond milk
– 1 apple, diced
– 1 teaspoon cinnamon
– 1 tablespoon maple syrup (optional)
– 1/4 cup chopped walnuts (optional)
Instructions:
1. In a bowl, combine rolled oats, almond milk, diced apple, cinnamon, and maple syrup.
2. Stir until well mixed, then divide into jars or containers.
3. Seal and refrigerate overnight.
4. In the morning, top with walnuts or extra apple slices if desired, and enjoy cold or warm.
– Use different fruits like bananas or berries for varied flavors.
– These oats can last in the fridge for up to 5 days for easy breakfasts all week.
FAQs:
– Can I use steel-cut oats? Yes, but they require a longer soaking time.
How To Choose Meal Prep Recipes for the Week
Choosing the right meal prep recipes for the week can simplify your cooking routine and help you maintain a healthy diet. Here are some essential criteria to consider when selecting your meal prep recipes:
1. Nutritional Value
When choosing meal prep recipes, focus on their nutritional content. Look for recipes that include a balance of macronutrients: protein, healthy fats, and carbohydrates. Recipes such as quinoa bowls or chickpea salads provide essential nutrients that fuel your body and keep you satisfied throughout the day. Aim for meals rich in vegetables, whole grains, and plant-based proteins to ensure you are getting a variety of vitamins and minerals.
2. Preparation Time
Consider how much time you have available for meal prep. Some recipes may take longer than others. Quick meal prep recipes, like baked falafel or overnight oats, can save you time during busy weeks. Try to pick a mix of recipes that require varying preparation times, so you have quick options for hectic days and more elaborate meals for when you have extra time.
3. Ingredient Availability
Make sure the ingredients for your chosen recipes are easy to find or already in your pantry. Seasonal ingredients can be more affordable and fresher. If you find a great recipe but can’t easily source its ingredients, consider swapping in similar items. For example, if a recipe calls for kale but you have spinach, feel free to substitute it.
4. Variety and Flavors
To keep your meals exciting, select recipes that offer a variety of flavors and textures. Incorporating different cuisines can make meal prep feel less repetitive. Try Mediterranean quinoa salads one week and curried chickpea stew the next. This variety helps prevent taste fatigue, keeping you motivated to stick to your meal prep routine.
5. Storage and Reheating
Think about how well the meals will store in the fridge or freezer. Some dishes may taste great fresh but lose flavor or texture when reheated. Look for nutritious meal prep options that maintain their yumminess over a few days. Baked oatmeal cups and vegetable curry are examples that reheat well and can be enjoyed at any time.
6. Dietary Preferences
Consider any dietary restrictions or preferences you and your family may have. If you follow a plant-based diet, choose recipes that align with those values. For example, vegan tacos with lentil filling or stuffed bell peppers can satisfy your cravings while staying true to your dietary choices. This ensures everyone enjoys the meals you prepare.
Pro Tip: Plan your meal prep day in advance. Set aside a few hours on a weekend to cook and portion out your meals for the week. This will save you time during hectic weekdays and help you stick to your healthy meal prep ideas. Remember to label your containers with dates to keep track of freshness!
9. Stuffed Bell Peppers
Looking for a colorful and hearty meal? Stuffed bell peppers are not only beautiful but also completely customizable, allowing you to fill them with your favorite grains, beans, and veggies for a balanced dish.
This recipe features a delicious mix of quinoa, black beans, and spices, all baked until the peppers are tender and flavorful. They’re easy to prepare and store well in the fridge, making them perfect for a week of healthy eating!
Ingredients:
– 4 bell peppers (any color)
– 1 cup cooked quinoa
– 1 can black beans, drained and rinsed
– 1 cup corn
– 1 teaspoon cumin
– 1 teaspoon chili powder
– Salt and pepper, to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Slice the tops off the bell peppers and remove the seeds.
3. In a bowl, mix cooked quinoa, black beans, corn, and spices.
4. Stuff the mixture into the hollowed-out peppers.
5. Place in a baking dish and cover loosely with foil.
6. Bake for 30 minutes or until peppers are tender.
7. Serve immediately or let cool and store in containers.
– Top with avocado or salsa for extra flavor.
– These peppers can be frozen for longer storage.
FAQs:
– Can I use other grains instead of quinoa? Yes, rice or farro work well too.
10. Chia Seed Pudding
Craving a creamy dessert or breakfast option that’s nutritious? Chia seed pudding is a delightful choice! These tiny seeds absorb liquid and expand, creating a thick, pudding-like texture perfect for meal prep.
This recipe combines chia seeds with almond milk and a hint of vanilla, providing a versatile base for various toppings like fruits, nuts, or granola. It’s a simple way to boost your omega-3 fatty acids and fiber intake in a delicious way!
Ingredients:
– 1/2 cup chia seeds
– 2 cups almond milk
– 1 tablespoon maple syrup (optional)
– 1 teaspoon vanilla extract
– Fresh fruits and nuts, for topping
Instructions:
1. In a bowl, combine chia seeds, almond milk, maple syrup, and vanilla extract.
2. Whisk well to prevent clumping, then let sit for 10 minutes.
3. Whisk again to break up any clumps, then cover and refrigerate overnight.
4. Serve chilled, topped with your choice of fruits and nuts.
– Experiment with different nut milks or sweeteners to find your favorite combination.
– This pudding lasts well in the fridge for about a week.
FAQs:
– Can I use water instead of almond milk? Yes, but it will be less creamy.
11. Curried Chickpea Stew
In need of a warming dish full of flavor? Curried chickpea stew is rich and satisfying, packed with protein. This one-pot meal only gets better with time, allowing all the flavors to meld beautifully.
The combination of chickpeas, coconut milk, and aromatic spices creates a hearty stew that pairs perfectly with rice or quinoa. This recipe is incredibly easy to make, making it a great choice for busy weeknights when you want comfort food that’s nourishing!
Ingredients:
– 2 cans chickpeas, drained and rinsed
– 1 can coconut milk
– 1 onion, diced
– 2 cloves garlic, minced
– 2 tablespoons curry powder
– 2 cups spinach
– Salt and pepper, to taste
– Cooked rice or quinoa for serving
Instructions:
1. In a large pot, sauté the onion and garlic until softened.
2. Add the curry powder and stir for about 1 minute.
3. Stir in the chickpeas and coconut milk, and bring to a simmer.
4. Add spinach and cook until wilted, about 3 minutes.
5. Season with salt and pepper, then serve over rice or quinoa.
6. Store leftovers in containers for up to a week.
– Adjust the spice level by adding chili flakes or fresh ginger.
– This stew freezes well, making it perfect for bulk meal prep.
FAQs:
– Can I use other beans instead of chickpeas? Yes, kidney beans work great as well!
12. Spinach & Feta Stuffed Sweet Potatoes
Want a nutritious and filling meal that’s easy to prep? Spinach and feta stuffed sweet potatoes are the answer! The natural sweetness of the potatoes beautifully complements the savory filling of spinach, feta, and spices.
This recipe is not only delicious but also visually stunning, making it a great addition to your meal prep! They work wonderfully as a lunch or light dinner, providing a balanced meal in one dish.
Ingredients:
– 4 medium sweet potatoes
– 2 cups fresh spinach
– 1/2 cup feta cheese, crumbled
– 1 onion, diced
– Olive oil, for sautéing
– Salt and pepper, to taste
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Wash the sweet potatoes and pierce them with a fork. Bake for 45 minutes or until tender.
3. In a skillet, heat olive oil and sauté onions until translucent. Add spinach and cook until wilted.
4. Stir in feta cheese, and season with salt and pepper.
5. Once sweet potatoes are cool enough to handle, cut them open lengthwise and fluff the insides with a fork.
6. Stuff the spinach and feta mixture into the sweet potatoes.
7. Serve warm or store in meal prep containers for up to 5 days.
– Top with a dollop of Greek yogurt for extra creaminess.
– Sweet potatoes can also be microwaved for faster cooking if short on time.
FAQs:
– Can I use other greens instead of spinach? Yes, kale or Swiss chard work wonderfully too!
13. Mediterranean Quinoa Salad
Craving a fresh and vibrant dish loaded with nutrients? Mediterranean quinoa salad is your answer! This recipe combines cooked quinoa with a colorful mix of vegetables, herbs, and a zesty lemon dressing.
Not only is it visually appealing, but it’s also incredibly satisfying, making it a fantastic option for meal prep. Ideal as a light lunch or a side dish, this salad can be kept in the fridge for several days, ensuring you have a nutritious option ready to go!
Ingredients:
– 1 cup quinoa
– 2 cups water
– 1 cup cherry tomatoes, halved
– 1 cucumber, diced
– 1/4 cup red onion, finely chopped
– 1/4 cup fresh parsley, chopped
– Juice of 1 lemon
– Olive oil, salt, and pepper to taste
Instructions:
1. Rinse the quinoa under cold water and combine it with water in a pot.
2. Bring to a boil, then lower the heat and simmer until cooked, about 15 minutes.
3. In a large bowl, combine cooked quinoa, cherry tomatoes, cucumber, red onion, and parsley.
4. Drizzle with lemon juice and olive oil, then season with salt and pepper.
5. Toss together until well combined, then serve immediately or refrigerate in meal prep containers.
– Feel free to add chickpeas or feta for an extra protein boost.
– This salad is perfect for meal prep as the flavors improve after a day in the fridge.
FAQs:
– Can I use other grains instead of quinoa? Yes, bulgur wheat or farro work well too.
14. Vegetable Curry with Brown Rice
Need a satisfying, flavorful dish for meal prep? Vegetable curry with brown rice is hearty and loaded with colorful veggies in a rich, creamy sauce made from coconut milk and spices.
Serving it over brown rice not only boosts the nutritional value but also creates a filling meal that keeps you energized. This recipe is a wonderful way to incorporate more plants into your diet while enjoying a comforting, delicious dish!
Ingredients:
– 2 cups mixed vegetables (carrots, bell peppers, peas)
– 1 can coconut milk
– 2 tablespoons curry paste
– 1 onion, diced
– 2 cups cooked brown rice
– Olive oil, for sautéing
– Salt to taste
Instructions:
1. In a large pot, heat olive oil over medium heat. Sauté the onion until translucent.
2. Add mixed vegetables and cook until tender.
3. Stir in curry paste and coconut milk, bringing to a simmer.
4. Cook for 10-15 minutes, allowing the flavors to meld together.
5. Serve over brown rice and enjoy!
6. Store leftovers in meal prep containers for up to a week.
– Garnish with fresh cilantro for an added flavor boost.
– Adjust the spice level according to your taste preferences.
FAQs:
– Can I use frozen vegetables? Yes, frozen vegetables work perfectly in this recipe!
15. Baked Oatmeal Cups
Looking for a delightful breakfast option that’s easy to customize? Baked oatmeal cups are perfect for meal prep! These little cups are filled with rolled oats, fruits, and nuts, making them a satisfying way to start your day.
You can prepare them in advance and store them in the fridge, ready to grab for busy mornings. The best part? Mix and match your favorite flavors, whether you prefer banana walnut or blueberry almond!
Ingredients:
– 2 cups rolled oats
– 2 cups almond milk
– 1 banana, mashed
– 1/4 cup maple syrup
– 1 teaspoon baking powder
– 1/2 cup mix-ins (berries, nuts, chocolate chips)
Instructions:
1. Preheat your oven to 350°F (175°C).
2. In a bowl, combine rolled oats, almond milk, mashed banana, maple syrup, and baking powder.
3. Stir in your choice of mix-ins.
4. Divide the mixture into a greased muffin tin, filling each cup about 3/4 full.
5. Bake for 25 minutes or until set.
6. Let cool before removing from the tin. Store in the fridge for up to a week.
– These are great for freezing; just thaw in the fridge overnight before eating.
– Top with yogurt or fresh fruit when serving for added flavor.
FAQs:
– Can I use quick oats instead of rolled oats? You can, but the texture may be different.
16. Vegan Buddha Bowls
Craving a balanced meal that’s both healthy and satisfying? Vegan Buddha bowls are the perfect solution! These bowls combine wholesome grains, fresh veggies, protein, and a tasty dressing for a complete meal.
The base can be quinoa or brown rice, topped with roasted vegetables and fresh greens, all drizzled with a delicious tahini dressing that ties everything together. These bowls are perfect for meal prep since they store well and can be customized to your cravings!
Ingredients:
– 1 cup quinoa, cooked
– 2 cups mixed roasted vegetables (sweet potatoes, broccoli, bell peppers)
– 2 cups spinach
– 1/2 cup chickpeas, drained and rinsed
– 1/4 cup tahini
– Juice of 1 lemon
– Salt and pepper, to taste
Instructions:
1. Preheat the oven to 400°F (200°C) and roast your choice of vegetables for about 20-25 minutes.
2. In a bowl, combine cooked quinoa, roasted vegetables, spinach, and chickpeas.
3. In a small bowl, whisk together tahini, lemon juice, salt, and pepper.
4. Drizzle the tahini dressing over the bowl, mix, and serve!
5. Store leftovers in meal prep containers for up to a week.
– Add avocado or nuts for extra healthy fats.
– For extra flavor, try a spicy peanut sauce instead of tahini.
FAQs:
– Can I use leftover vegetables? Yes, this is a great way to use up what you have on hand!
17. Vegan Tacos with Lentil Filling
Want a delicious and hearty option for taco night? Vegan tacos with lentil filling are perfect! The lentils provide a great source of protein and fiber, while spices bring the flavor to life.
These tacos can be customized with your favorite toppings—think avocado, salsa, and fresh cilantro. They’re easy to prepare and store well, making them a great choice for meal prep. Enjoy them in taco shells or lettuce wraps for a low-carb option!
Ingredients:
– 1 cup lentils, cooked
– 1 tablespoon olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon taco seasoning
– Corn tortillas or lettuce leaves for serving
Instructions:
1. Heat olive oil in a skillet over medium heat and sauté the onion until soft.
2. Add garlic and cook for another minute.
3. Stir in cooked lentils and taco seasoning, cooking until heated through.
4. Serve in corn tortillas or lettuce wraps with desired toppings.
5. Store leftovers in containers for up to 5 days.
– Try adding black beans for extra protein.
– These tacos are great for family dinners or meal prepping for the week!
FAQs:
– Can I use canned lentils? Yes, just rinse and heat them before adding your spices!
18. Tomato & Basil Pasta
Craving a simple yet flavorful meal? Tomato and basil pasta is a quick dish that comes together in a snap! This recipe features whole grain pasta tossed with fresh tomatoes and basil, making it light and refreshing.
It’s perfect for meal prep, as the flavors get even better after a day in the fridge. You can serve it warm or cold, making it a versatile option for lunch or dinner throughout the week. Add some roasted veggies or chickpeas for a more filling meal!
Ingredients:
– 12 oz whole grain pasta
– 2 cups cherry tomatoes, halved
– 1/4 cup fresh basil, chopped
– 2 tablespoons olive oil
– Salt and pepper, to taste
Instructions:
1. Cook the pasta according to package directions, then drain.
2. In a large bowl, combine cooked pasta, cherry tomatoes, basil, and olive oil.
3. Toss everything together until well mixed, and season with salt and pepper.
4. Serve warm or let cool and store in the fridge for up to 5 days.
– Add a sprinkle of nutritional yeast for a cheesy flavor without dairy.
– This pasta is delicious served with a side salad or bread.
FAQs:
– Can I use other types of pasta? Yes, any whole grain or gluten-free pasta will work great!
19. Grilled Vegetable Wraps
Want a quick and healthy meal option? Grilled vegetable wraps are filled with colorful grilled veggies and your choice of protein, all wrapped in a whole grain tortilla. They’re perfect for meal prep, as they can be made ahead of time and stored in the fridge.
These wraps make an excellent lunch option that’s easy to grab and go, ensuring you have a nutritious meal ready when you need it!
Ingredients:
– 2 zucchinis, sliced
– 1 red bell pepper, sliced
– 1 yellow bell pepper, sliced
– 1 cup spinach
– Olive oil, for grilling
– Whole grain tortillas
Instructions:
1. Preheat the grill or grill pan over medium heat.
2. Toss sliced vegetables with olive oil and grill until tender, about 5-7 minutes.
3. Lay grilled vegetables on whole grain tortillas, adding spinach and any additional protein like hummus or beans.
4. Roll up tightly and slice in half.
5. Store in the fridge for up to 4 days.
– Add a spread like hummus or tzatziki for extra flavor.
– These wraps can also be enjoyed cold, making them perfect for picnics!
FAQs:
– Can I use frozen vegetables? Fresh is best, but thawed frozen vegetables can work in a pinch!
20. Vegetable and Hummus Snack Packs
Looking for a simple yet satisfying way to eat more veggies? Vegetable and hummus snack packs make healthy snacking easy and convenient! Pairing crunchy vegetables with creamy hummus gives you a nutritious snack that’s both delicious and filling.
Prepare these packs at the beginning of the week for a grab-and-go option that keeps you energized throughout the day!
Ingredients:
– 1 cup hummus (store-bought or homemade)
– 1 cucumber, sliced
– 1 carrot, cut into sticks
– 1 bell pepper, sliced
– Cherry tomatoes, for dipping
Instructions:
1. In each meal prep container, add a portion of hummus.
2. Arrange sliced vegetables around the hummus.
3. Repeat until all containers are filled.
4. Store in the fridge for up to 5 days.
– Use seasonal vegetables for added freshness.
– These packs are perfect for a quick lunch or snack on the go!
FAQs:
– Can I use other dips instead of hummus? Absolutely! Guacamole or tzatziki are great alternatives.
Snack time just got easier and healthier. Prep vegetable and hummus packs at the start of the week, grab-and-go goodness that keeps you energized and sticking to your meal prep recipes for the week.
Conclusion
Meal prepping can transform your eating habits and make healthy living so much easier.
With these 20 plant-based meal prep recipes, you have a variety of options to keep your week satisfying and nutritious. They’re not only easy to prepare but also delicious, ensuring you never get bored.
So grab those containers, let your creativity flow, and enjoy the benefits of having meals ready at your fingertips!
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