Vegan Meal Prep 101 + Exact Weekly Plan (Download)

by Alena
May 26, 2020

As an Amazon Associate we earn from qualifying purchases. All opinions are our own.

Woman drizzling white sauce over glass bowl filled with rice, avocado, broccoli, green onion and tofu

Would you like to eat healthy and delicious meals on a regular basis but cannot find the time or energy to spend hours in the kitchen daily? If so, you might want to look into vegan meal prep.

It’s a really helpful habit to get into and has become a pretty big diet and food trend! From those who are looking to get fitter or slimmer to busy moms on a budget trying to save some time and money — meal prep is a wonderful and versatile hack we can all make use of.

No need for lots of fancy kitchen equipment, extra money or tons of time! Meal prep can work for everyone.

No matter if you’re batch cooking individual ingredients or crafting whole meals, there are countless ways to make mealtimes less stressful and time-consuming.

Prepping meals in advance can be easy and fun, and knowing that all of your meals for the week are taken care of is a great feeling!

Especially for vegan newbies, a laid-out meal plan with easy prep sessions is a fantastic way to learn what plant-based eating looks like.

download our free
vegan meal prep eBook.

Mockup of different pages of the week of bowls meal prep eBook

This article is meant to give you a quick but thorough overview of what meal prep is, who it’s perfect for and what you need to streamline the whole process.

We’ll also share with you what components can be used to create healthy and delicious vegan meals, our top starter tips and ways of customizing meal plans to make them work for you personally.

Finally, you can find a 7-day vegan meal prep session and plan for lunch and dinner featuring colorful and easy to make vegan bowls!

Getting excited? Great, then let’s get into things and see if vegan meal prep is for you.

Jump to the Meal Prep + Plan

What Is Meal Prep?

According to The Kitchn, meal prep (short for meal preparation) is basically dedicating a block of time to batch-cook ingredients or meals for the week ahead. This step can make mealtimes much easier for the coming days!

From weighing and measuring your portions to chopping or peeling veggies and blending a quick sauce, your preparation can include either individual components or even involve cooking large batches of meals to eat over a few days.

However, meal prep isn’t a one size fits all. Everyone has different nutritional needs and taste preferences. Down below, we’ll share with you how you can adjust any meal plan or prep to make it work best for you!

Meal prepping goes hand in hand with meal planning because you should at least have a rough vision of what you want to eat for the upcoming days. Don’t just try to wing it at the grocery store.

Another option is to choose either breakfast, lunch or dinner to prep for the following week. That way, you can tackle your personal mealtime pain points and needs!

If you want to avoid grabbing lunch outside, make some plant-based bowls to take with you in the morning. If cooking dinner after a long day seems downright impossible to you, heat up a serving of your prepped chili.

A little bit of planning goes a long way to making a hectic work week a little less stressful! And spending some time once or twice per week to prepare a batch of food for the coming days that can be turned into delicious meals with little extra effort is just super convenient.

female hands adding fresh herbs to a bowl of quinoa, chickpeas and carrot as an easy vegan meal prep step

Who It’s Really Perfect For!

  • Full-time workers who need their daily lunches to-go
  • Parents who want to send their kids to school with healthy meals
  • Singles who don’t want to cook just one portion for themselves all the time
  • Students who need something in between classes or don’t have access to a proper kitchen
  • Health foodies who want their meals more readily available
  • Plant-based beginners who aren’t used to preparing their own food
  • ​People who aren’t into following full-on recipes each day
  • ​Anyone who’s on a budget or looking to reduce their food waste
  • ​Those who fall off the wagon easily because of inconvenience or lack of motivation

Of course, meal prep is not for everyone. Some people like to decide what they want to eat on a day-to-day basis, whilst others simply enjoy cooking or want their food to be freshly cooked each time.

If that’s you, it’s better to just have your favorite staple foods at home and buy additional fresh ingredients depending on what you feel like. 

However, we get a ton of requests for easy ways to eat more healthy plant-based meals — so if you’re one of those people, we’re sure we can inspire you to at least get into prepping individual meal components.

Home-cooked food each day and even healthy packed lunches for the week with no need to stand in the kitchen for hours on end — doesn’t that sound really appealing?

Especially for those who are just starting out on a vegan diet or who are veg-curious, following an approachable meal plan can make this transition so much easier!

For extra tips around the different ways to go plant-based, including a printable checklist, check our resource below.

Vegan Transition Guide + Downloads
hand holding some fresh lemon to squeeze its juice over a bowl of raw vegetables

Benefits of Meal Prepping

By taking just a couple of hours to prepare all of your dishes for the week, you can be sure that delicious, healthy meals will never be more than ten minutes away.

This frees up a lot of brain space and helps prevent decision fatigue. You won’t have to deliberate about what to eat after a busy day at work or spend large amounts of time cooking. 

It can, therefore, help you stick to a healthy lifestyle when you’re tired and your willpower would normally go out of the window.

Meal prep also helps keep grocery costs down and reduces personal food waste. You only buy exactly what you’re going to eat, meaning you’ll throw away less food and help your budget stretch further.

Top Benefits in a Nutshell

We love that even tiny meal preps help create healthy habits, which in turn make following a nutritious and enjoyable diet much easier. Here’s what else we love about it!

Vegan Food & Nutrition 101

If you’re a vegan beginner, let’s go over the food and nutrition basics first. As established by the Academy of Nutrition and Dietetics, it’s not hard to meet all of your nutrient needs on a vegan diet if you know what to include on a regular basis.

This means eating from all five main vegan food groups — veggies, fruit, grains, legumes, nuts and seeds — on a daily basis and choosing whole over processed foods when possible.

Here’s a quick overview of potentially critical nutrients on a plant-based diet and common food sources:

  • Calcium: green vegetables, oranges, tahini, calcium-fortified soy milk and tofu
  • Iron: oats, spinach, dried figs, lentils, tahini, chickpeas
  • Zinc: oats, chickpeas, lentils, tofu, pumpkin seeds, almonds
  • Iodine: nori or dulse seaweed, iodized salt
  • Omega-3: flax seeds, chia seeds, hemp seeds, walnuts
  • Vitamin D: sun exposure, some UV-light grown mushrooms, supplement
  • Vitamin B12: fortified food, supplements

Read more about supplementation with vitamin B12 here and feel free to check our in-depth guide on vegan nutrition

Top Vegan Staple Foods
stove with a pot of hot water into which is hand is placing uncooked soba noodles

Creating Plant-Based Meals

One key to easy, nutritious and tasty vegan meals is to know which components to use.

Choosing from the main food groups for most of your meals is a great way to create both healthy and satisfying dishes. Here’s what this can look like!

Vegan Meal Components 

  • Starches — rice, whole grain pasta, quinoa, buckwheat, millet, potatoes, sweet potatoes, pumpkin, whole grain bread
  • Vegetables — broccoli, kale, spinach, zucchini, collards, green beans, bell peppers, eggplant, carrots, mushrooms, tomatoes, leafy greens
  • Legumes — tofu, tempeh, beans, lentils, peas
  • Healthy Fats — nuts, seeds, avocado, nut or seed butter
  • Condiments — seasonings, herbs, dressings, sauces, dried or fresh fruit

Building off these simple yet delicious and wholesome foods enables you to load up on essential nutrients while keeping your grocery bills low.

Our 1-week meal plan, which you can find below, is completely whole food plant-based yet super yummy. Best of all, all of the meals are relatively easy and quick to make.

It’s a good example of how you can make most of your main meals as wholesome as possible while leaving some wiggle room for delicious vegan fun foods!

Now, let’s go over some tips on how to get the most out of your meal prep. It may take a few weeks to get the hang of things, but eventually, you’ll know what you enjoy most and how much you like to eat at each mealtime.

Meal Prep Tips For Beginners

Changing your diet or starting to cook more of your own meals can seem intimidating at first, but once you get the hang of which foods to buy and prepare on a regular basis, a delicious meal or snack is never far away — and you’ll be happy to wave goodbye to daily takeouts.

Simply take advantage of some free time during the weekend — anywhere from 15 minutes to two hours, depending on how much food you want to prepare.

You can also meal prep twice a week (Saturday and Wednesday, for example) to increase the variety and freshness of foods.

Put on your favorite show, podcast or music and get washing, chopping and cooking. Before you know it, you’ll be relishing this time you get to kick back and relax in the kitchen.

Every endeavor comes with a learning curve, so here are our most important insights and tips to help you succeed quickly!

Easy Sweet Potato Smoothie Bowl
top view of white table on which two hands cut a sweet potato into cubes next to some chopped tomato, zucchini and leafy greens

Planning Is Key

Think about a few meals you want to make over the next days and jot down the parts you can prep — from washing or chopping veggies to roasting chickpeas or nuts, making a batch of rice or whipping up a quick dressing.

Start with 2-3 recipes per week if you don’t have a plan to follow like the one we’ll share with you below. Don’t just wing it at the store!

Get Comfortable With Multitasking

Following a meal prep plan can take half an hour or two hours — the key is to be smart about your steps.

We like to start by cooking our grains or legumes while preheating the oven, then baking our sweet potatoes and veggies while chopping salad greens and whisking together an easy sauce. Doing everything in that order means that you’ll be done in an hour tops! 

Ingredient Prep or Meal Prep?

You can either make larger batches of rice, potatoes, hummus and roasted veggies (which would be prepping your ingredients), or you can prep whole meals!

This can take the form of bean chilis, veggie curries, overnight oats or energy bars. Find great recipe examples that work well for meal prepping below.

Don’t Overprep

Not only can prepping too much food be overwhelming when you’re doing it, but you may also end up with spoilt food if you don’t manage to eat all of it quickly enough!

Think about freezing some of the food so it lasts longer and can be defrosted the night before you plan on eating it.

Having too much prepped food in your fridge could also lead to overeating, and it takes away some of the flexibility during the week.

Use Frozen Produce

Frozen fruits and vegetables are a great buy, as they are often very cheap, fresh and pack a lot of nutrients.

They’ll also keep a long time in the freezer and are quick to prepare — no trimming or chopping required!

Good things to buy frozen include berries, cherries, mangoes, broccoli, cauliflower, peas and root veg (like butternut squash).

Store Separately

Don’t make the mistake of adding salad dressing over your fresh greens just to end up with a soggy mess when you’re ready to dig in the next day!

Some components need to be stored separately, like freshly prepared salads, chopped fruit or cooked grains. If you end up with several containers, jars or bags of prepped food, think about labeling them so you remember what’s inside.

top view of a blender jar containing spinach, herbs, walnuts and blended beans as part of a vegan meal prep

Room for Variety & Flexibility

If you get bored by eating the same meals a couple of times in a row, only prep the basic components and add different fresh veggies, chopped nuts or fresh herbs to your dishes once you put them together!

Some people like to just meal prep for weeknights and make or eat whatever they want during the weekend.

If you want more flexibility, that’s a great idea! However, if you want to stay on a budget and follow a healthy diet, it can be better to stick to a clear plan.

Food Safety Guidelines

According to the FDA Food Code, all perishable foods that are opened or prepared should be thrown out after 7 days, maximum.

Some of it doesn’t last that long (looking at you, high protein foods!) and you should definitely do a good old smell test or look for visible signs that food is spoiled before tasting it.

Reheat your food thoroughly before eating it and let it cool completely before placing it in the fridge. If you want to store it for more than a week, definitely freeze your food — and let it defrost at room temperature for a couple of hours before consuming it.

Good Meal Prep Equipment

Honestly, you can make meal prepping work with just basic kitchen equipment, most of which you probably already have at home.

But to give you an idea of how to streamline your meal prep session, we want to provide a quick overview of the best tools.

Basic Kitchen Tools

To follow our meal plan or just to step up your home cooking game,, there are a few tools we recommend you have on hand that will make preparing healthy and delicious meals a breeze.

  • Blender
  • Baking sheets
  • Parchment paper or silicone mats
  • Cutting board
  • Knives
  • Non-stick pan
  • Food processor
  • Instant Pot (for safe hands-off batch cooking; perfect for grains, legumes and stews)

The last three items are more of a “nice-to-have”, and you can still make our meal plan or plant-based eating in general work without them.

Food Storage Equipment 

  • Plastic Food Containers or Tupperware: Your basic storage containers. Choose BPA-free, microwave and dishwasher-safe.
  • Glass Jars or Boxes: If you prefer glass over plastic, this is your best option for basic storage.
  • Bento-Style Boxes or Lunch-Boxes: These are awesome for packing meals where you’d like to keep different foods separate.
  • Ziploc-Style Food Bags: These can be used in the fridge or freezer, reusing them multiple times.

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BPA-Free Food Storage ContainersBuy on Amazon
Leakproof Bento Box With CutleryBuy on Amazon
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Reusable Storage Bags (7 Pack)Buy on Amazon

What Are Good Meal Prep Recipes?

There are so many recipes that work beautifully for meal prepping! Here are some of our favorites.

Some signs that a particular recipe or meal is good for prepping ahead of time are that it includes steps like chopping veggies or boiling rice and that it keeps well in the fridge for a few days.

Generally, recipes that can be scaled and prepared in larger batches can be eaten over the course of a couple of days — which is kind of the ultimate meal prep.

We personally love to create mix-and-match plant-based bowls where we can prepare a few of the compounds ahead of time and just quickly heat up whatever seasonal vegetables we have in the fridge to go along with the rest.

Vegan Breakfast Meal Prep Recipes

We don’t know about you, but we personally eat the same few breakfasts throughout the week.

Upon getting up, we don’t want to spend too much time in the kitchen preparing a new recipe or thinking about what we could whip up — hence why we have 2-3 fallback breakfast staples we always turn to.

For some of us, breakfast time can be especially hectic, so having something prepped in the fridge or on the counter is awesome!

This 1-week vegan meal prep is for lunch and dinner only, giving everyone some wiggle room to adjust breakfast and snacks to their personal preferences and needs.

That being said, there are some breakfast recipes that work wonderfully for meal prep — and they can often double as vegan snack ideas:

You can find the full recipes with instructions for how to meal prep them in our free download. Check them out on our blog by clicking the links above!

two glass jars of overnight zoats with sliced banana, figs and blueberries next to a linen towel

Make Meal Plans Work for You

To be honest, it would be impossible to create a meal plan that’s perfect for every single person. 

Although many of our readers have already shared how much they like these vegan bowls, we want to make our recipes accessible to as many people as possible — people who all have different needs and preferences.

Here’s how you can make some tweaks to our (or really any) meal plan so you’ll definitely love it!

Taste Preference

We’re all very individual when it comes to which foods we like and dislike, so if you’re not keen on broccoli, kale or mushrooms, feel free to use another vegetable instead; if the portion sizes seem too large in general, cut back on the amount of vegetables overall so you ensure adequate calorie intake.

Allergies & Food Intolerances

Our meal plan is already fully vegan (no dairy, eggs and fish) and gluten-free, but you might not be able to eat a particular ingredient, such as nuts or tofu. Using some smart food swaps (i.e. chickpeas instead of tofu, seeds instead of nuts), you can totally follow along!

Weight Goals

Most of our readers are looking to lose weight, which is why many of our bowls are high in veggies; if you don’t feel full and satiated following these recipes, add more plant-based protein and fat, especially if you want to increase muscle mass or have a hard time meeting calorie requirements.

Budget-Friendly Choices

If any of the ingredients are rather expensive where you shop, go for more affordable and cheaper options; quinoa can be swapped for another grain, seasonal produce can replace more expensive or exotic ingredients, etc.

Availability

Similar to adjusting the meal plan to your budget, simply check what’s available at your local grocery store and don’t sweat it if you cannot find some specific ingredients — simply grab similar ones that you already know you like. 

Family-Friendly Choices

Although the meal plan below was created for one person, you can double or triple it to feed your whole family! In this case, take everyone’s likes and dislikes into account and make sure all ingredients work for your family members.

Flexibility

If you decide to go out one day and not eat your prepared meals, store them in the fridge for up to a few days and enjoy later; likewise, if you already know you’ll be eating out, skip the lunch or dinner recipe for that day during your prep.

Vegan 1-Week Meal Plan Overview

So, in order to help you jump on the meal prep train, we’ve laid out a full week of easy vegan bowls for you! It exemplifies what a well-rounded and delicious plant-based diet can look like and requires only minimal time in the kitchen.

You’ll have a meal prep session for a couple of ingredients that’ll take about an hour total on a Sunday afternoon. Then, we will make 7 different vegan bowls, one for each day of the week — preparing two servings at a time, one to eat right away, and the other to take with you to lunch the next day.

This way, you can enjoy a variety of plant-based meals with minimal preparation!

Our meal plan is set up for one person, but can easily be doubled or quadrupled to feed your whole family!

Since we only planned out lunch and dinner, you can modify the rest of your meals and snacks for the day to meet your personal needs and preferences. Our recipes are really nutrient-dense and ensure you meet your essential nutrients for the day, no matter what your breakfast looks like!

Each day, you’ll just need to prepare either some starches or veggies in under half an hour, take some of your other prepped ingredients and combine everything to create a beautiful bowl!

Vegan Bowls for the Week

Getting hungry? Okay, let’s check out the grocery items you’ll need to make these delicious bowls for the next week.

Grocery List for Our 1-Week Vegan Meal Prep

Veggies & Fruits

Arugula, asparagus, avocado, broccoli, carrots, garlic, green onion, kale, lemon, lime, onion, orange, mushrooms, bell peppers, red cabbage, sweet potatoes, tomatoes, zucchini, cilantro, parsley.

Pantry Staples

Rice, chickpeas, quinoa, cannellini beans, sesame seeds, soba noodles, tahini, walnuts, sun-dried tomatoes, maple syrup, tofu.

Spices & Condiments

Cayenne, cumin, ginger, miso paste, soy sauce, salt, pepper, turmeric, nutritional yeast.

Feel free to make any swaps necessary to these ingredients — as you can see, most are easy to get and don’t break the bank.

For exact amounts, just download our free eBook containing a shopping list with all of the items needed for one person.

Woman using wooden spoon to mix cubed tofu with soy sauce

Start Your Vegan Meal Prep

Are you excited for some basic meal prepping? The following steps can be done in about an hour, even if you’re a beginner in the kitchen. Take some time during a lazy Sunday and prep for the week ahead!

1. Cook Your Rice

Our meal prep sessions often start with preparing our satiating starches — we like to use our Instant Pot to cook grains like rice because it enables us to just “set and forget” while moving on to the next steps.

2. Bake the Sweet Potatoes, Tofu & Chickpeas

When we heat up our oven, we want to get as much use out of it as possible. Preparing similar components that all need to be baked in one step is a great way to save some time! 

For our vegan bowls, we cover the tofu, chickpeas and some of the cubed sweet potatoes in delicious spices before popping everything into the oven for around 30 minutes.

3. Make the Condiments

In the meantime, we’ll prepare our easy and delicious condiments for the next few days. Some are whisked together in a matter of seconds; others that are bean-based need to be blended.

Here’s what we’ll make for our week of vegan bowls:

  • Miso Ginger Sauce
  • Tahini Lime Dressing
  • Tomato Hummus
  • Arugula Pesto

Now, put the components in individual food containers and store in the fridge. We can now move on to your first vegan dinner bowl — which is already partially prepped!

close up of a white bowl containing rice, mushrooms, red cabbage, sliced carrot, bell pepper and kale next to a creamy miso dressing

Day 1 Dinner: Bibimbap Bowl

Since you just finished your prep session, your oven is still warm. Wonderful — let’s pop some kale in there for 15 minutes to crisp it up!

Meanwhile, sauté your portobello mushrooms in some soy sauce and slice up your raw veggies to go along with the rest:

  • Red bell peppers
  • Carrots
  • Red cabbage

Now, grab some of the prepped rice and miso ginger dressing. Create a pretty bowl using the baked kale chips and sautéd mushrooms. Top with some fresh cilantro and sesame seeds!

Put the second serving of this vegan bibimbap bowl into a food container and store it in the fridge overnight to take with you for a quick lunch tomorrow.

Day 2 Lunch: Leftover Bibimbap Bowl

Good job preparing everything last night! Just take your food container with you in the morning and reheat the bibimbap bowl come lunchtime in a microwave if you want, or it can also be enjoyed cold.

plant based bowl with chopped leafy greens, tomato, sweet potato cubes, chickpeas, zucchini and a dollop of homemade sundried tomato hummus next to a fork

Day 2 Dinner: Mediterranean Bowl

Tonight’s bowl is high in protein and crunchy veggies! We’ll use the prepared sweet potato cubes, chickpeas and sun-dried tomato hummus, putting them on a bed of greens and fresh tomatoes.

Since you have to use the oven to bake two sliced zucchini, you can reheat the sweet potato cubes and chickpeas if you don’t want to eat them cold.

All that’s left to do after 15-20 minutes of baking is to assemble your beautiful bowl — enjoy one serving tonight and store the other in the fridge for tomorrow’s lunch.

Day 3 Lunch: Leftover Mediterranean Bowl

Nothing more to do than take your food container with you and enjoy a quick lunch wherever you are! Feel free to reheat the bowl sans the fresh veggies in the microwave if you’d like.

two bowls on a table with rooked rice, green vegetables, sliced avocado and baked tofu, all of which is drizzled with a creamy white vegan sauce

Day 3 Dinner: Green Protein Bowl

Let’s enjoy some higher plant-based protein goodness tonight! This simple bowl features some of your prepped rice, the baked tofu and half of your prepped tahini lime dressing.

So, what’s left to do? We’ll sautée some delicious green veggies for added fiber, color and micronutrients! Get a non-stick pan, heat it up and add the following foods with a splash of water:

  • Kale
  • Broccoli
  • Asparagus

Steam the veggies, stirring frequently until they are cooked but still crunchy.

To assemble your green protein bowls, get a food container and a dinner bowl, put some baby spinach in each of them and divide all of the other ingredients to get your two servings. Top with green onion and creamy avocado and drizzle your dinner bowl with the tahini dressing!

Store the second serving in the fridge and keep the dressing in a separate little container.

Day 4 Lunch: Leftover Green Protein Bowl

Enjoy last night’s leftover bowl either cold or reheat it in the microwave before you drizzle it with your creamy tahini dressing.

hand with a fork rolling up some soba noodles in a bowl with sliced avocado, broccoli, asparagus and zucchini which is topped with homemade vegan pesto

Day 4 Dinner: Pesto Pasta Bowl

Who doesn’t love pasta? Get your soba noodles out (or just use spaghetti if that’s your jam) and cook them as per package instructions. 

Meanwhile, water sauté some delicious veggies to go along with your starches:

  • Zucchini
  • Broccoli
  • Asparagus
  • Onions

Feel free to swap any of these for another vegetable of your choice. Keep stirring with a spatula in your pan until they reach your preferred texture (crunchy or soft) — usually, around 10 minutes is perfect.

Divide your cooked noodles and steamed veggies into a dinner bowl and a food container, then get your prepped arugula pesto and drizzle it over the two servings of pesto pasta.

Garnish with sliced avocado and lemon juice! Enjoy one of the servings tonight.

Day 5 Lunch: Leftover Pesto Pasta Bowl

How about a chilled pesto pasta salad for lunch? Great — there’s some in the fridge waiting for you! We love this recipe cold, but it can easily be reheated in a microwave.

white bowl on a bright table with colorful veggies, such as spinach, red cabbage, sweet potatoes and some quinoa, chickpeas and sliced orange drizzled with a white vegan dressing

Day 5 Dinner: Roasted Buddha Bowl

Tonight, we’ll do a quick mid-week prep. Get some quinoa and cook it as per package instructions — it’ll be used for this recipe and an upcoming one, so be sure to put some aside before creating the roasted buddha bowl.

While the quinoa is cooking on the stove, preheat your oven and prepare some kale leaves to go in there. On a second baking sheet, you can reheat your prepped sweet potatoes and chickpeas! After about 15 minutes, when everything has become warm and crispy — remove and set aside.

The final step is to get your baby spinach, shredded red cabbage, orange and leftover tahini lime dressing to assemble tonight’s dinner! Don’t forget to put half of it in a food container for tomorrow — but this has probably become a habit by now.

Day 6 Lunch: Leftover Roasted Buddha Bowl

Grab your leftover dinner and separately stored tahini dressing and take with you to enjoy for lunch. Feel free to reheat or just eat cold!

close up of a large bowl with cooked noodles and different Asian veggies, such as carrot, bell pepper and broccoli as well as some marinated tofu next to two chopsticks

Day 6 Dinner: Asian Noodle Bowl

More noodles is always a good idea, right? Tonight, we’ll make a delicious Asian veggie stir-fry mixed with satiating soba noodles. Start by cooking your starches, then prepare your tofu — we’ll marinate it in a delicious sauce for a couple of minutes.

Next, slice your veggies so they can go into your non-stick pan for a quick sauté:

  • Broccoli
  • Mushrooms
  • Bell pepper
  • Carrot
  • Garlic

Make sure they are still nice and crunchy before transferring them into a bowl. Using the same pan, heat your marinated tofu in the soy sauce mixture until it forms a crust.

To assemble the two servings, get your prepped miso ginger sauce from the fridge and divide all ingredients (noodles, veggies, tofu and sauce) between one dinner bowl and one food container.

Garnish with green onions and sesame seeds and enjoy!

Day 7 Lunch: Leftover Asian Noodle Bowl

Take your prepped food container out of the fridge in the morning and bring it with you. Reheat your lunch in a microwave or enjoy the cold Asian noodles as they are!

woman drizzling lemon juice over a vegan bowl containing spiralized carrot, sliced zucchini, quinoa, chickpeas, oranges and green onion

Day 7 Dinner: Powerhouse Bowl

Tonight, you’re in for a really quick dinner — no cooking at all required! You simply need to wash, slice and season a couple of veggies, get a can of chickpeas and grab your prepped quinoa.

The main ingredients include:

  • Massaged kale
  • Spiralized carrots
  • Parsley & green onions
  • Avocado
  • Orange

Assemble your bowls by dividing all of your ingredients evenly, topping the goodness with some crushed walnuts, salt, pepper and fresh lemon juice!

Find This Recipe Here

Day 8 Lunch: Leftover Powerhouse Bowl

Your last serving of our easy vegan bowls can be enjoyed for lunch today! It’s like a delicious, crunchy quinoa and chickpea salad that doesn’t even need to be reheated.

Get Preppin’ With Our eBook

Now what? Start your next meal prep, perhaps? If you want to keep this weekly habit going, this could be a great time to redo the same meal plan again or change up a few components for more variety!

Get the complete shopping list and all of the detailed steps as well as a quick “plant-based 101” guide in our 50-page eBook here:

download our free
vegan meal prep eBook.

Mockup of different pages of the week of bowls meal prep eBook

We hope you enjoyed this guide on vegan meal prepping and loved our bowls recipes! Let us know in the comments below how you liked them and which one was your favorite. You can also Pin this article here and tag us on IG to share your creations!

Alena enjoying a bowl of fresh plant-based food and coffe in a restaurant
Alena 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.
dark grey spotted bowl with a variety of vegetables next to small bottle of green smoothie isolated on light background

Free Vegan Transition Course

become fully plant-based.

Our free transition eCourse teaches you how to meet your nutrient needs easily and create simple, tasty meals. You’ll also get a free 3-day meal plan, education on the benefits of a plant-based lifestyle and how to navigate social situations.

59 thoughts on “Vegan Meal Prep 101 + Exact Weekly Plan (Download)”

  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!

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  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.

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    • 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. :)

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

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    • 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.

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  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! :-)

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    • 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 :)

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  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?

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    • 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

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    • 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

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        • 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%)

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    • 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

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  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

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  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 (https://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!

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    • 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.

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  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!

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    • 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

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  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

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  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!

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    • 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

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  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!

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  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.

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  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

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