The Best Examples of Easy Vegan Meal Prep Recipes for Beginners

Let’s start with the fun part: what this actually looks like in real life. Here are some of the best examples of easy vegan meal prep recipes for beginners that you can batch‑cook on a Sunday and enjoy all week:

• Overnight oats with fruit and nut butter
• Sheet pan tofu, potatoes, and veggies
• Chickpea salad sandwiches or lettuce wraps
• Burrito bowls with black beans, rice, and salsa
• One‑pot lentil and vegetable stew
• Peanut soba noodle bowls with veggies
• Hummus snack boxes with veggies, crackers, and fruit
• Baked oatmeal squares for grab‑and‑go breakfasts

Now let’s break these examples down so you can actually make them without stress.

Breakfast examples of easy vegan meal prep recipes for beginners

1. Overnight oats that take 5 minutes to prep

Overnight oats are one of the simplest examples of easy vegan meal prep recipes for beginners. No stove, no oven, no drama.

Basic formula (per jar):

• Rolled oats
• Plant‑based milk (oat, soy, almond, etc.)
• Chia seeds or ground flax
• A little maple syrup or agave
• Toppings: frozen berries, banana slices, peanut butter, or chopped nuts

Stir everything in a jar, refrigerate overnight, and breakfast is done for the next 3–4 days. You can change flavors by swapping in cocoa powder and peanut butter for a “chocolate PB” version or grated apple and cinnamon for an “apple pie” vibe.

From a nutrition perspective, pairing whole grains, healthy fats, and some protein helps you stay full longer. If you want to read more about why fiber‑rich breakfasts help control hunger and blood sugar, the CDC’s fiber guidance is a helpful resource.

2. Baked oatmeal squares for grab‑and‑go mornings

If you prefer something you can slice and reheat, baked oatmeal is another great example of an easy vegan breakfast meal prep.

Mix rolled oats, plant milk, mashed banana or applesauce, a bit of baking powder, cinnamon, and a handful of berries or chopped apples. Bake in a pan, cool, slice into squares, and store in the fridge. Reheat in the microwave with a splash of plant milk.

This is one of the best examples for beginners who want something that feels like a soft breakfast bar but is made from simple pantry ingredients.

Lunch examples of easy vegan meal prep recipes for beginners

3. Chickpea salad sandwiches or lettuce wraps

Chickpea salad is a classic example of an easy vegan meal prep recipe that feels familiar if you’re used to tuna or chicken salad.

Mash canned chickpeas with:

• Vegan mayo or mashed avocado
• A little mustard
• Chopped celery, onion, or pickles
• Salt, pepper, maybe some lemon juice

Store in a container and use it all week in sandwiches, wraps, or lettuce cups. This is a good example of how one base recipe can become several different lunches: one day on whole‑grain bread, another day in a tortilla, another day scooped over greens.

4. Mason jar salads that don’t get soggy

If you’ve ever prepped a salad and ended up with a sad, wilted mess by Wednesday, layering is your friend. Mason jar salads are popular in 2024 meal‑prep trends for a reason: they stay fresh and look pretty lined up in your fridge.

Here’s a simple example of a vegan jar salad:

• Bottom: dressing (tahini‑lemon, balsamic, or olive oil + vinegar)
• Next: sturdy veggies (cherry tomatoes, cucumbers, carrots)
• Then: beans or lentils for protein
• Then: cooked grains (quinoa, farro, brown rice)
• Top: leafy greens (spinach, romaine, mixed greens)

When you’re ready to eat, flip the jar into a bowl so the dressing coats everything. This is one of the best examples of easy vegan meal prep recipes for beginners who want more vegetables without a lot of chopping every day.

Dinner examples of easy vegan meal prep recipes for beginners

5. Sheet pan tofu, potatoes, and veggies

If you hate doing dishes, this dinner is your new best friend. A sheet pan meal is a perfect example of an easy vegan meal prep recipe that can cover several dinners.

On one large baking sheet, toss:

• Cubed tofu (pressed and patted dry)
• Chopped potatoes or sweet potatoes
• Any veggies you like: broccoli, Brussels sprouts, carrots, bell peppers
• Olive oil, salt, pepper, garlic powder, smoked paprika, or your favorite seasoning blend

Roast until the potatoes are tender and the tofu edges are browned. Divide into containers and store in the fridge. Reheat in the oven or air fryer if you want the crispy texture back.

Tofu is a solid plant‑based protein option. If you’re curious about soy and health, the Harvard T.H. Chan School of Public Health has a clear overview of current research.

6. Burrito bowls with black beans and rice

Burrito bowls are one of the most forgiving examples of easy vegan meal prep recipes for beginners because you can customize them with whatever you have.

Cook a big batch of rice or quinoa. Open a few cans of black beans or pinto beans, rinse them, and season with cumin, chili powder, garlic powder, and a bit of salt. Add:

• Corn (frozen or canned)
• Salsa or pico de gallo
• Shredded lettuce or cabbage
• Avocado or guacamole (add fresh the day you eat, so it doesn’t brown)

Layer everything into containers. When it’s time to eat, you can add hot sauce, vegan cheese, or a spoonful of dairy‑free yogurt as a sour cream swap.

This is a great example of a meal that freezes well too—make extra rice and beans, freeze in portions, and you’ve got instant backup dinners.

7. One‑pot lentil and vegetable stew

In 2024, one‑pot recipes are still trending because they save time and dishes. A hearty lentil stew is a classic example of an easy vegan meal prep dinner that reheats beautifully.

In a large pot, sauté onion, garlic, and carrots in a bit of oil or water. Add:

• Dried lentils (rinsed)
• Diced tomatoes (canned)
• Vegetable broth
• Chopped greens (spinach, kale, or collards)
• Spices like thyme, oregano, bay leaf, or curry powder

Simmer until the lentils are tender. This stew thickens as it sits, and the flavors deepen over a few days, making it one of the best examples of easy vegan meal prep recipes for beginners who like cozy, comforting food.

Lentils are rich in fiber and plant protein. For more detail on plant‑based protein sources, the National Institutes of Health has a helpful overview of vegetarian and vegan diets.

Snack and light meal examples of easy vegan meal prep recipes for beginners

8. Peanut soba noodle bowls

Cold noodle bowls are great if you want something that works as a light lunch or hearty snack.

Cook soba or whole‑wheat spaghetti, rinse in cold water, and toss with:

• A quick sauce of peanut butter, soy sauce or tamari, lime juice, and a bit of maple syrup
• Shredded carrots and cabbage
• Edamame or baked tofu for protein

Store in containers and top with green onions or sesame seeds before serving. This is a good example of an easy vegan meal prep recipe that tastes good cold, so it’s perfect for office lunches.

9. Hummus snack boxes

Snack boxes are everywhere on social media right now because they’re simple and flexible. They’re also one of the most approachable examples of easy vegan meal prep recipes for beginners who don’t really want to “cook.”

In divided containers, pack:

• A scoop of hummus (store‑bought or homemade)
• Baby carrots, cucumber slices, bell pepper strips
• Crackers or pita wedges
• A small handful of nuts or seeds
• A piece of fruit or a few grapes

These boxes work as a light lunch or afternoon snack and are easy to scale up for the whole week.

How to build your own examples of easy vegan meal prep recipes

Once you’ve tried a few of the specific recipes above, you can start creating your own meal prep ideas using a simple framework. Think of each meal as a mix of:

• A protein (beans, lentils, tofu, tempeh, edamame, seitan, soy yogurt)
• A grain or starch (rice, quinoa, pasta, potatoes, sweet potatoes, oats)
• Veggies (fresh, roasted, or frozen)
• A flavor booster (sauce, dressing, herbs, spices)

For example, you might come up with your own example of an easy vegan meal prep recipe like:

• Quinoa + roasted chickpeas + roasted broccoli + tahini lemon sauce
• Brown rice + baked tofu + stir‑fried frozen veggies + teriyaki sauce

These real examples show that you don’t need complicated recipes. You just need a basic structure you can repeat with different ingredients.

If you’re wondering how to keep these meals balanced, organizations like Mayo Clinic offer guidance on building healthy vegan meals.

Practical tips to make vegan meal prep actually stick

The best examples of easy vegan meal prep recipes for beginners all have something in common: they’re realistic. Here are a few ways to keep things doable:

Start with just one meal type. Instead of trying to prep breakfast, lunch, and dinner, pick one category. Maybe you only prep lunches this week. Once that feels easy, add breakfasts or snacks.

Repeat meals without guilt. It’s perfectly fine to eat the same burrito bowl or lentil stew three days in a row. Repetition saves time, money, and decision‑making.

Lean on convenience foods. Canned beans, frozen vegetables, pre‑washed greens, and microwavable rice are all fair game. Many people who share examples of easy vegan meal prep recipes online use these shortcuts—you don’t have to cook everything from scratch.

Prep components, not full meals. If full meal prep feels overwhelming, just cook a pot of grains, roast a tray of vegetables, and bake a batch of tofu. During the week, you can mix and match them into bowls, wraps, or salads.

Use your freezer. Extra portions of lentil stew, cooked beans, or rice freeze well. Future‑you will be very happy to find those containers on a busy night.

2024–2025 trends you can borrow for your own meal prep

Recent vegan meal prep trends can actually make your life easier if you use them thoughtfully:

• High‑protein vegan bowls: More people are focusing on protein, so you’ll see examples include tofu, tempeh, seitan, and higher‑protein pastas made from lentils or chickpeas.
• Air fryer meal prep: Air fryers are everywhere, and they’re great for crisping tofu, chickpeas, and veggies quickly.
• Global flavors: TikTok and Instagram are full of real examples of easy vegan meal prep recipes inspired by Mexican, Thai, Indian, and Mediterranean flavors—think curry lentil bowls, shawarma‑spiced chickpeas, or peanut‑lime noodles.
• Batch sauces: People are prepping one or two sauces (like tahini dressing or peanut sauce) on Sunday and using them to transform simple bowls all week.

You don’t need to follow every trend, but borrowing a few ideas can keep things interesting without adding much work.

FAQ: examples of easy vegan meal prep recipes for beginners

Q: What are some good examples of easy vegan meal prep recipes for beginners on a budget?
Great budget‑friendly examples include burrito bowls with rice and beans, lentil stew, chickpea salad sandwiches, and overnight oats. These rely on inexpensive pantry staples like beans, lentils, oats, and rice.

Q: Can you give an example of a high‑protein vegan meal I can prep for the week?
A simple example of a high‑protein meal is baked tofu with quinoa and roasted broccoli, topped with tahini or peanut sauce. Another example is a lentil and vegetable stew served over brown rice.

Q: How long do these easy vegan meal prep recipes last in the fridge?
Most cooked grains, beans, tofu dishes, and stews last about 3–4 days in the fridge when stored properly in airtight containers. Salads with dressing at the bottom of the jar usually stay fresh 3–4 days as well.

Q: I’m new to cooking. Which examples of easy vegan meal prep recipes should I start with?
Begin with overnight oats, hummus snack boxes, and burrito bowls. These are very forgiving, require minimal cooking, and give you quick wins so you build confidence.

Q: Do I need special containers for vegan meal prep?
No. Any airtight containers work. Glass containers are handy because they reheat well and don’t stain as easily, but use what you have. Even repurposed jars are fine for oats and salads.

If you start with just a couple of these examples of easy vegan meal prep recipes for beginners—say, overnight oats for breakfast and burrito bowls for lunch—you’ll feel the difference in your week almost immediately. Less stress, fewer last‑minute takeout orders, and more meals that actually make you feel good.