Are you new to vegan cooking and looking for easy meal prep ideas? Meal prepping can save you time, money, and stress during the week, while helping you maintain a healthy vegan diet. Here are three diverse and practical examples of vegan meal prep that are perfect for beginners.
This vibrant salad is not only visually appealing but also packed with protein and nutrients. It’s perfect for lunch or as a side dish for dinner. This salad can be made in bulk, allowing you to enjoy it throughout the week.
Start by rinsing 1 cup of quinoa under cold water. Cook it according to package instructions (usually about 15 minutes in boiling water). While the quinoa cooks, chop 1 cucumber, 1 bell pepper, and a handful of cherry tomatoes. Once the quinoa is ready and cooled, mix it in a large bowl with the chopped vegetables. Add 1 can of drained chickpeas for extra protein.
For the dressing, whisk together 3 tablespoons of olive oil, the juice of 1 lemon, salt, and pepper to taste. Pour the dressing over the salad and toss everything together. Divide the salad into meal prep containers, and store them in the fridge. This salad stays fresh for about 4-5 days.
Notes: You can customize this salad by adding ingredients like avocado, corn, or your favorite herbs. If you’re looking for a variation, try using bulgur or farro instead of quinoa for a different texture.
Lentil soup is a comforting, filling meal that’s easy to make in large batches. It’s ideal for those chilly days when you want something warm and nutritious.
Start by heating 1 tablespoon of olive oil in a large pot over medium heat. Add 1 chopped onion, 2 minced garlic cloves, and 2 diced carrots. Sauté until the vegetables are softened, about 5 minutes. Then, add 1 cup of rinsed lentils, 4 cups of vegetable broth, and 1 can of diced tomatoes. Season with salt, pepper, and 1 teaspoon of cumin or your favorite spices.
Bring the soup to a boil, then reduce the heat to low and let it simmer for about 30-40 minutes. Once the lentils are tender, taste and adjust the seasoning if necessary. Allow the soup to cool before portioning it into containers for meal prep. This soup can last in the fridge for about a week and freezes well too!
Notes: You can add greens like spinach or kale during the last few minutes of cooking for added nutrition. For a creamier texture, blend a portion of the soup before serving.
Overnight oats are a fantastic breakfast option that requires no cooking and can be customized to your liking. They’re perfect for busy mornings when you need something quick and nutritious.
In a mason jar or bowl, combine 1/2 cup of rolled oats, 1 cup of almond milk (or any plant-based milk), and 1 tablespoon of chia seeds. Stir well, and then add your favorite sweetener, such as maple syrup or agave, to taste. Top with sliced bananas, berries, or nuts for added flavor and texture. Seal the jar or cover the bowl and let it sit in the fridge overnight.
In the morning, simply grab your oats and enjoy them cold, or heat them up if you prefer. These oats can be made in advance for up to 5 days, making breakfast hassle-free!
Notes: Try different flavor combinations by adding cocoa powder for chocolate oats, or peanut butter for a nutty twist. You can also switch up the fruits based on what’s in season or what you have on hand.
By trying these examples of vegan meal prep for beginners, you’ll find that eating healthy can be simple, enjoyable, and rewarding! Happy cooking!