55+ Best Vegan Meal Prep Recipes (Breakfast to Dinner)

by Alena

The absolute best vegan meal prep recipes from quick breakfasts and portable lunches to tasty snacks and comforting dinners! These make-ahead ideas for busy times satisfy your cravings in the healthiest way.

Do you love preparing your meals in advance? From chopping raw veggies to preparing salad dressings for some quick vegan bowls at night, vegan meal prep can have many different faces.

It can mean batch-cooking some plant-based soups or stews and reheating them at night or creating vegan bliss balls for quick snacks!

This article shares the best vegan meal prep recipes from overnight oats and chia pudding to tasty cookies, cold lunch ideas like pasta salad or vegan wraps, hearty chilis and casseroles that will last you for days.

Following a specific diet or preparing meals for your family is so much easier when you can take some load off your shoulders and make healthy and delicious food ahead of time whenever it suits you.

Find more vegan meal prep ideas for vegan sandwiches and plant-based Instant Pot recipes around our website!

If you’re new to this topic, check out our best plant-based meal prep tips as well as this vegan meal planning guide.

Enjoy the following 55+ hand-selected vegan meal prep recipes, don’t miss our printable recipe at the end and be sure to check out our free 7-day meal prep eBook as well as this 1-week vegan meal plan.

Vegan Meal Prep Breakfast Recipes

Vegan Meal Prep Lunches

Meal Prep-Friendly Snacks

Meal Prep Dinner Ideas

Vegan Meal Prep Desserts 

More Easy Vegan Recipes

If you liked these vegan meal prep recipes, be sure to try these easy and delicious vegan recipes next!

Did you try some of these vegan meal prep recipes? Which ones and how did you like them? Share with us in the comments below, don’t forget to try out our Shepherd’s Pie below and give it a rating! You can Pin this article here.

collage of 4 vegan meal prep recipes like overnight oats, meal prep bowls and wraps

55+ Best Vegan Meal Prep Recipes

Yield: 4 servings
Prep Time: 10 minutes
Total Time: 10 minutes

The absolute best vegan meal prep recipes from quick breakfasts and portable lunches to tasty snacks and comforting dinners! These make-ahead ideas for busy times satisfy your cravings in the healthiest way. The following vegan mason jar recipe is great for assembling 1-4 days in advance, super versatile, healthy and delicious!

Ingredients

  • Herby ranch dressing
  • Corn kernels
  • Chickpeas
  • Cucumber, diced
  • Cherry tomatoes, halved
  • Red onion, diced
  • Mixed leafy greens
  • Pumpkin seeds

Instructions

  1. Grab a few 16-oz or 32-oz mason jars (as many as you want to meal prep) and make the salad dressing by adding all ingredients to a blender and blend until smooth.
  2. You can use your favorite vegan salad dressing (30+ recipes here) for your salads. You need around 2 tbsp of dressing for each 16-oz jar!
  3. To assemble the mason jar salads, start with the dressing at the bottom. This will keep it far away from your leafy greens so they stay fresh for longer!
  4. Next, drain, wash and chop all of the ingredients from above and layer them in the exact order they are listed.
  5. Important: you need to place corn or chickpeas at the bottom and delicate greens on top!
  6. Once you’ve assembled your mason jar salads, close them with a lid and put them in the fridge where they’ll last 4-5 days.
  7. Grab your to-go lunches in the morning, dump the content in a large bowl and mix all ingredients with the dressing once you’re ready to eat!

Notes

  • Mason jar salads are perfect for meal prep, especially when they require only fresh and canned ingredients.
  • Get creative when making your own salads in a jar and add foods like quinoa, pasta, vegan cheese, bell peppers, edamame, spinach, shredded carrots, red cabbage, avocado, fresh or dried fruit.
  • Find over 50 hand-selected vegan meal prep recipes in the article above to add to your weekly routine!
Nutrition Information:
Yield: 4
Amount Per Serving: Calories: 380Total Fat: 3gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 0mgSodium: 823mgCarbohydrates: 69gFiber: 18gSugar: 17gProtein: 22g

Nutrition information is a rough estimate calculated automatically, their accuracy is not guaranteed. Just focus on whole plant-based foods and eat until satiety!

Please rate & share if you like this!

Leave a comment on our blog or share on Pinterest or Instagram.

Alena sitting in a cafe with a bowl of fresh plant-based food and a glass of coffee in front of her

About Alena Handwritten FontAlena Schowalter is a Certified Vegan Nutritionist who has been a vegetarian since childhood and vegan since 2012. Together with her husband, she founded nutriciously in 2015 and has been guiding thousands of people through different transition stages towards a healthy plant-based diet. She’s received training in the fields of nutrition, music therapy and social work. Alena enjoys discussions around vegan ethics, walks through nature and creating new recipes.

59 thoughts on “55+ Best Vegan Meal Prep Recipes (Breakfast to Dinner)”

  1. so is this something you get weekly to plan your grocery shopping around? Im sort of confused. I like the idea.
    Thanks!
    Meg

    Reply
    • Hey Meg,
      this is just a one-off 5-day plan to introduce our readers to meal prepping/planning. Instead of just giving generic advice, we thought it’d be a good idea to design this plan along with a shopping list to get you started.
      If this concept resonates with you guys, we might create weekly plans like this more often in the future. :)

      Reply
  2. Hey,

    Great article as always.
    However, the download button does not seem to work

    I’ll definitely try some of the recipes :) Although I only eat carbs and protein at breakfast and lunch and have lighter dinners of just veg and fruits :)

    Reply
    • Hey Alexandra,
      woooops, fixed the download button, sorry for that! Sure, have fun trying out some of the recipes. You can always swap or leave things out like nuts, seeds or nut butters if you don’t wish too consume that many fat sources in the morning for example. No need to follow the plan strictly!

      Reply
  3. Hi there – looks awesome but very hard to sort when the download button the shopping list doesn’t work and there doesn’t appear to be a download for the recipes to have in one document….otherwise looks great and would love to trial – just don’t have time to individually go into each recipe and try and print etc.

    Reply
    • Hi Melissa,
      yes, that was a mistake on my part. The download button should work now and everything hopefully makes a lot more sense now. We’ve spent so much time creating this plan that we pretty much know it in and out by now but I can see how it can be overwhelming when you first look at it. I will rework the printable shopping list and add all the preparation steps and instructions there as well to make things a lot easier! Make sure to check back in a bit. :)

      Reply
  4. Agree with the comment above. Interesting info and looks good, but to difficult to get at the meat of the information.

    Reply
    • Linda, your feedback is much appreciated, I agree that the information is a bit spread out and difficult to grasp at first. Like stated above, I will add all the prepping info to the shopping list so everything is neatly organized in one documented that can be printed out. The plan should be much easier to follow then.

      Reply
  5. Hi, thanks for your article! I was just wondering if you’d keep the baked tofu and sweet potatoes in the fridge for 5 days? I don’t think this would freeze very well… (I’ve already tried to freeze tofu before but it ended up very mushy, and so did roasted veggies). Thank you! :-)

    Reply
    • Thanks for the kind words! Keep everything you prep in the fridge, I’ve never tried freezing tofu before but have read it doesn’t work so well. Have lots of fun with the meal plan :)

      Reply
  6. This meal plan is for one person, correct? If I wanted to make this meal plan for my family, would I would just multiply all the ingredients and measurements by the number of servings I want and follow the instructions as normal or would this alter cooking times as well?

    Reply
    • Hi Brionda,
      thanks for getting in touch. That’s right, this meal plan in for one person and the days average around 2000 calories. If you want to make the meals for small children, half of it could be enough – but this gives you a ballpark number. I haven’t tried making this for 4 people and in some cases, it might take a bit long… i.e. if you bake lots more in the oven at the same time, the heat cannot distribute as well. Have an eye on it, check every couple of minutes towards the end, and you should be fine :)
      Happy munching to you and your family!
      Warm wishes,
      Alena

      Reply
    • Hi Amanda,
      no problem! We didn’t add any nutritional information but have plugged all of it into Cronometer before publishing the article to make sure all days average around 2000 calories and all of the nutritional goals are met. Feel free to let me know which information/numbers you need and I can try to provide them :)
      Best wishes,
      Alena

      Reply
        • Sure, I just went through all the days and hope I’m giving you the numbers you asked for here:
          Day 1: C 300g (66%) / P 70g (12%) / F 56g (23%)
          Day 2: C 258g (65%) / P 76g (14%) / F 47g (21%)
          Day 3: C 290g (60%) / P 80g (12%) / F 77g (28%)
          Day 4: C 230g (54%) / P 82g (13%) / F 88g (34%)
          Day 5: C 276g (69%) / P 63g (11%) / F 45g (20%)

          Reply
    • Hi Olef,
      thanks for getting in touch. This meal plan isn’t very low-fat due to the sauces that include nut and seed butters. But you could skip the nuts or seeds in the breakfasts and make some other adjustments if you like – right now, the fat content is between 21 and 34 percent for the different days (see the exact numbers above). We wanted to offer a variety of combinations so our readers could see which ratio they prefer. Hope this makes sense!
      Best wishes,
      Alena

      Reply
  7. Wonderful site and insights. Your one week meal plan really gives me insight on how to plan. Thank you for sharing this information. Your photography is beautiful. Everything looks so fresh and colorful. I start back to school and will be using some of the ideas I found here to help me started back on lunches and dinner. Again, wonderful.
    Travel well,
    Jodi

    Reply
  8. It is the best plan I have ever seen. I have done it for me and my husband and it turned over very good. He loves it as well. I would love to buy few more plans like this one.

    Reply
    • Wow, thanks so much for this wonderful comment! We feel so honored and are very happy that our work is resonating with you :)
      We do offer a 14-day meal plan in our Vegan Starter Kit (http://nutriciously.com/vegan-starter-kit/) and will release a brand new one in the next couple of days. Planning things out so detailed takes a lot of time and patience, that’s why we only have a few of those as of now. But if so many of our readers are asking for it, we might produce more in the future!

      Reply
    • Leaving the pit in the avocado helps as well as the lemon juice in the mash :) It doesn’t matter in terms of taste if it turns a bit brown, in my experience.

      Reply
  9. I haven’t done the meal prepping and planned eating yet. But I have to say that I’m more than over-impressed at the work and research you’ve done. This looks awesome and I can’t wait to get started. The challenge will be continuing to do my own planning, shopping and prepping as we go on. I’m excited by it though, i like to spend the least time on food prep during the week but ‘batching’ things suits me well. Smallest complaint – that you’re promotional material says 7 days of meal plans but there are only 5 days. No-one else has commented on this so am I missing something perhaps. If this works it will be the answer to my eating problems, I’ll definitely let you know!

    Reply
    • Hi Aileen,
      thanks so much for the wonderful feedback! Yes, we wanted to make sure that our meal plans are really thorough, detailed, and well-planned so they work in real life :) We personally didn’t have such blueprints back when we started our vegan diet and just ate “whatever vegan stuff” we found, haha. It definitely helps to gain some experience if you follow a good example for a few days worth of eating.
      And you’re totally right, it shouldn’t say 7 days of meal planning anywhere since there are only 5 days planned out… maybe we confused it with our actual 7 days of vegan bowls? Anyway, I’ll change that number whenever I spot it somewhere.
      Really hope this will be very helpful to you! Check out our other meal plans if you like.
      Best wishes,
      Alena

      Reply
  10. Just recently found your site and I’m impressed! I have to be careful eating raw veggies (and garlic and onion) due to having Crohn’s, but my dr recommends a plant-based diet, so it’s been a struggle finding cooked veg recipes that taste good. I’ve tried multiple sites and cookbooks and yours is the best tasting so far! I loved your week of vegan bowls! I’ve adapted your recipes to avoid my trigger food and they have still been amazing! My favorite is your Lime Tahini dressing. Thank you for making this painless (haha, literally!)! I look forward to eating now!

    Reply
    • What a wonderful feedback, Wendi! This makes us so happy because food really should help us heal and not cause us suffering. I’m glad to know that our recipes are both tasty and painless :) Truly appreciate you sharing this here!
      All my best,
      Alena

      Reply
  11. This is exactly what I was looking for, thank you so much! I cannot wait for Sunday to start prepping!! :) Will definitely keep an eye out in the hopes of seeing more plans like this!

    Reply
    • Oh yay, that’s great to know! Happy we could provide you with that :)
      If you’re interested, we just launched a brand new 14-day meal plan which is also on sale these days! Lots more Sunday meal prepping for easy dinners (even breakfasts). Let us know if this is something you’d love to see more of!
      Warmly,
      Alena

      Reply
  12. Hi! I can’t wait to try out this meal plan! For some reason, though, I’m not getting the email. I’ve tried a few times and checked my junk. Is there’s other way to download the sheets? Thanks!

    Reply
  13. I would love to see more meal plans! Did a 30 day vegan challenge over the holidays and slid back a bit due to having a hard time planning meals and hunger. This is a simple meal plan with easy to find ingredients. Thanks.

    Reply
  14. Loved this meal plan. Thank you! I would love more of these! I found I didn’t eat all the food… I’m on day 5 and things came up.. like I missed a breakfast one day so I grabbed my overnight oats to take to the ball field last night instead of waiting to get home at bedtime and trying to prep/eat the evening meal on the plan. But this plan made it easy to always have meals planned and ready! Thanks!

    Reply
    • oh wow, that’s so wonderful to hear! Thanks a lot for the feedback. Looks like you made the most out of it and freestyled a bit, that’s perfect :)
      Since we’ve gotten a lot of great feedback on this, we might offer more in the future. As of now, both our eBook bundles come with full 14-day meal plans including shopping lists and prepping.
      Warm wishes,
      Alena

      Reply
  15. Wow! All the recipes look very colorful and yummy too. It’s a feast to all the veggies out there. Guys do try these healthy vegan recipes at your home. Thank you very much for sharing with us. Keep posting more delicious recipes.

    Reply
    • Many of the ingredients in these recipes can be subbed for other things; for example, tofu can be switched out for beans or sweet potato. Hope this helps!

      Reply
  16. Finally a real shopping list with simple ingredients that are just about in any grocery store. The recipes look amazing as well. I will be trying this out.

    Reply
  17. “the exception of this is rice and quinoa, because they are high in protein”

    I don’t know how you define high in protein, but rice is not by any standard.

    Your meal prep is not nutritionally sound for strength athletes or even recreational body building.

    Reply
    • thanks for pointing this out, we don’t think that rice is very high in protein – just higher than some other starches which is why you need to take more care when reheating and storing them.
      This meal prep works for our average readers and we never claimed that it’s perfect for bodybuilders… some of which don’t focus on protein much, by the way. When you work out a lot, you probably need more calories than this which is why individualized meal plans are necessary. Our article exemplifies what one can eat on a vegan diet and have conveniently prepped large parts of their meals.

      Reply
  18. Wow, everything looks delicious! You’ve taken the guesswork out for the week. Can’t wait to give it a try this week. Thank you!

    Reply
  19. Can you tell me when my downloads will arrive please so that I can print them, I filled in the email address 2 days ago. Looking forward to starting this week.

    Reply
    • Hi Rita, I just tried emailing you and got a failed delivery status notification saying that you don’t have an email account at this provider. Sorry I couldn’t reach you any other way, if you read this please message us via our contact form so we can fix this and send you all the resources you want!
      Best wishes,
      Alena

      Reply
  20. Yes the five day meal prep is going great! The recipes are all so delicious I can’t say which I liked best but that they all are so good and compliments each other so well. I am enjoying these recipes. Thank you for them and these prep sheets really do help a lot and I appreciate your hard work at putting them together most appreciated! Still enjoying the meals. ???? and looking forward for more prep meals because this prep meals help so so much thank you!

    Reply
  21. Thank thank you thank you!!!! I was just looking at EXPENSIVE meal delivery and I’m going to try this!! – woohoo I am so excited ????????????????????????????????????????This took a lot of time thanks for making it free too!!!!! Ok I’ll calm down now …

    Reply
  22. Your article says cooked food should be eaten within 2-3 days but this is a five-day meal plan with most things made in advance. The chili is cooked on Sunday and then in the schedule for Friday dinner. Rice also cooked on Sunday but eaten on Thursday and you say rice is more sensitive to spoilage. So just want to confirm about food safety since this seems to be a contradiction?

    Reply
    • Hey Paula, thanks so much for this comment! You are right, it’s better to cook the rice from scratch on Friday – we’re actually in the process of completely overhauling the article with new recipes that will conform to the official food safety rules :)
      I have personally eaten 4-5 day old rice from the fridge but you need to make sure it still smells good at this point.
      Best wishes & keep well,
      Alena

      Reply
  23. Hi! I have never meal prepped before, but have wanted to try it for a long time, but it is so difficult to find vegan meal preps with shopping lists. THIS IS AMAZING! I made everything on Sunday, and I am currently on day 2. Everything I’ve eaten so far is delicious and very satisfying! Thank you so much for putting this together, and if you have other meal prep guides, I would love to try those as well!

    Reply
    • wow, thanks so much for this feedback! Yes, I noticed that about other meal preps as well — which doesn’t make much sense to me because it’s not actionable when you don’t know what to buy and what exactly to do.
      We do have a 7-day meal prep called “Week of Vegan Bowls” which I can recommend: http://nutriciously.com/week-of-bowls/
      On top of that, both of our eBook bundles which generate our income have a 14-day meal plan + prep each: http://nutriciously.com/products/
      let me know if you have any questions, I can always be reached via email :)

      Reply
  24. I like reading on this website and learning how to cook very differently than I am used to. My daughter started her whole family on vegan eatting two years ago they love it.starting in July I will be changing my meal plans.

    Reply
    • Hey Alex,
      this meal plan covers lunch and dinner bowls only, you can adjust for your calorie needs during breakfast and lunch. The calorie content of each bowl is a bit different, around 500-600 I’d say. Hope this helps!
      Best wishes

      Reply

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