Meal prepping is a fantastic way to save time, eat healthier, and enjoy delicious meals throughout the week. If you’re looking for quick vegan meal prep ideas for lunch, you’re in the right place! Here are three diverse and practical examples that are not only easy to prepare but also packed with flavor and nutrition.
These wraps are a great option for a quick lunch that you can make ahead of time. Packed with protein from chickpeas and fresh veggies, they’re satisfying and delicious.
Start by mashing one can of drained chickpeas in a bowl. Add in 2 tablespoons of vegan mayo, a splash of lemon juice, and season with salt, pepper, and a sprinkle of garlic powder. Mix well until combined. Next, fold in diced celery, red onion, and your choice of chopped herbs (like parsley or cilantro) for added freshness.
To serve, place a generous scoop of the chickpea mixture onto a whole-grain tortilla or wrap, add some spinach or lettuce, and roll it up tightly. You can slice it in half for easy eating. Store these wraps in an airtight container in the fridge for up to 4 days.
Notes: Feel free to swap chickpeas for black beans or add diced bell peppers for extra crunch.
This colorful and nutritious bowl can be customized to your liking and makes for a hearty lunch that’s easy to prepare in advance.
Begin by cooking 1 cup of quinoa according to package instructions. Once cooked, let it cool down a bit. In a large mixing bowl, combine the quinoa with one can of drained black beans, a cup of corn (fresh or frozen), and diced tomatoes.
For flavor, drizzle with olive oil, lime juice, and season with cumin, chili powder, salt, and pepper. Toss everything together until well mixed. Divide the mixture into meal prep containers and top with sliced avocado and chopped cilantro just before serving to keep everything fresh. This meal can be stored in the fridge for up to 5 days.
Variations: Add diced bell peppers, jalapeños, or your favorite salsa for an extra kick.
A quick vegetable stir-fry is a fantastic way to use up any leftover veggies you have on hand. This meal is both versatile and filling.
Start by pressing and cubing a block of firm tofu. Heat a tablespoon of oil in a large skillet over medium heat and add the tofu cubes. Cook until golden brown on all sides, then remove from the skillet and set aside. In the same skillet, add your choice of chopped vegetables (like broccoli, bell peppers, and carrots). Stir-fry for about 5-7 minutes until they are tender yet crisp.
Return the tofu to the skillet and add soy sauce, ginger, and garlic for flavor. Stir everything together and let it cook for another minute or two. Once done, let it cool slightly before portioning it into meal prep containers. Serve this stir-fry over brown rice or quinoa for a complete meal. It keeps well in the fridge for up to 4 days.
Notes: You can switch up the veggies based on what’s in season or what you have in your fridge. You can also add sesame seeds or green onions for garnish.