Let’s be real—eating healthy during a busy week can feel like climbing Mount Everest. Between work, family, errands, and everything else on your plate, finding time to cook balanced, delicious meals isn’t always easy. But here’s the good news: with a little bit of meal prep, you can enjoy healthy, plant-based meals all week long without spending hours in the kitchen every day.

Meal prep might sound intimidating, but I’m here to show you it doesn’t have to be. Think of it as a way to save yourself time, money, and stress during the week—while making sure you’re eating food that fuels your body and keeps you feeling amazing. And trust me, the recipes I’m about to share are so good you’ll actually look forward to your meals.

Grab your cutting board and let’s dive into five easy vegan meal prep recipes that will turn you into a meal prep pro!

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Why Meal Prep is a Game-Changer

Before we get into the recipes, let’s talk about why meal prep is worth the effort. When you spend a little time prepping your meals ahead of time, you:

• Save Time: No more wondering, “What’s for dinner?” or scrambling to cook after a long day.
• Eat Healthier: Prepping meals in advance makes it easier to stick to your goals and avoid takeout temptations.
• Save Money: Buying ingredients in bulk and planning ahead means fewer impulse buys and less food waste.
• Reduce Stress: Having ready-to-go meals takes the guesswork out of eating, so you can focus on everything else on your to-do list.

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Meal Prep Basics: What You Need to Get Started

You don’t need fancy equipment to meal prep, but a few essentials can make the process smoother:

• Containers: Invest in reusable glass or BPA-free plastic containers in various sizes for easy storage.
• A Good Knife: A sharp chef’s knife can save you loads of time when chopping veggies.
• Sheet Pans: Perfect for roasting veggies and making one-pan meals.
• A Blender or Food Processor: Great for making sauces, soups, and smoothies.
• Storage Bags: Freezer-friendly bags are handy for portioning out meals.

Now that we’ve covered the basics, let’s get to the fun part: the recipes!

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1. Rainbow Veggie Grain Bowls

Grain bowls are the ultimate customizable meal prep recipe. They’re healthy, versatile, and easy to assemble. Plus, they’re perfect for using up leftover veggies.

What You’ll Need:

• 2 cups cooked quinoa, brown rice, or farro
• 1 cup roasted chickpeas
• 2 cups mixed roasted veggies (sweet potatoes, broccoli, bell peppers, etc.)
• 1 cup shredded purple cabbage or spinach (raw)
• 1/2 cup tahini dressing (recipe below)

Tahini Dressing Recipe:

• 1/4 cup tahini
• 2 tbsp lemon juice
• 1 tbsp maple syrup
• 2 tbsp water (to thin)
• Salt and pepper to taste

How to Prep:

1. Roast your veggies on a sheet pan with olive oil, salt, and pepper at 400°F for 20-25 minutes.
2. Cook your grains according to package instructions.
3. Whisk together the tahini dressing ingredients.
4. Assemble: Divide grains, veggies, chickpeas, and cabbage into meal prep containers. Keep the dressing separate until ready to eat.

Pro Tip: Change up the veggies and grains each week to keep things interesting.

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2. One-Pot Lentil Soup

There’s nothing like a warm, comforting bowl of soup—and this hearty lentil soup is packed with protein, fiber, and flavor. Best of all, it’s a one-pot wonder.

What You’ll Need:

• 1 cup dry lentils (green or brown)
• 1 large onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 1 can (14 oz) diced tomatoes
• 6 cups vegetable broth
• 1 tsp cumin
• 1 tsp smoked paprika
• Salt and pepper to taste
• 1 handful spinach or kale (optional)

How to Prep:

1. Heat a large pot over medium heat and sauté onions, carrots, and celery until softened.
2. Add garlic, cumin, and smoked paprika; cook for 1 minute.
3. Stir in lentils, tomatoes, and vegetable broth. Bring to a boil, then reduce heat and simmer for 25-30 minutes until lentils are tender.
4. Stir in spinach or kale at the end if desired.
5. Let the soup cool and portion into containers.

Pro Tip: Freeze half the batch for future weeks.

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3. Vegan Chickpea Salad Wraps

This no-cook recipe is perfect for a quick lunch or snack. It’s creamy, crunchy, and satisfying—all without mayo!

What You’ll Need:

• 1 can (15 oz) chickpeas, drained and rinsed
• 2 tbsp vegan mayo or tahini
• 1 tsp Dijon mustard
• 1/4 cup diced celery
• 1/4 cup diced red onion
• 1/4 tsp garlic powder
• Salt and pepper to taste
• Large lettuce leaves, tortillas, or whole-grain wraps

How to Prep:

1. Mash chickpeas in a bowl with a fork or potato masher.
2. Mix in vegan mayo (or tahini), mustard, celery, onion, garlic powder, salt, and pepper.
3. Store the chickpea salad in an airtight container.
4. Assemble wraps as needed throughout the week.

Pro Tip: Add shredded carrots or avocado for extra flavor.

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4. Roasted Veggie & Hummus Wraps

Roasted veggies and hummus are a match made in heaven. This recipe makes a great grab-and-go lunch.

What You’ll Need:

• 2 cups roasted veggies (zucchini, eggplant, bell peppers, etc.)
• 1/2 cup hummus
• Whole-grain tortillas or wraps
• Handful of spinach or arugula

How to Prep:

1. Roast your veggies in advance and let them cool.
2. Spread a generous layer of hummus on a tortilla.
3. Add roasted veggies and greens, then roll up tightly.
4. Store wraps in foil or parchment paper for easy grab-and-go meals.

Pro Tip: For extra protein, add a handful of roasted chickpeas.

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5. Overnight Chia Pudding

Breakfast, dessert, or snack? You decide! This creamy chia pudding is a healthy and delicious way to start your day.

What You’ll Need:

• 1/4 cup chia seeds
• 1 cup plant-based milk (almond, soy, oat, etc.)
• 1 tbsp maple syrup or agave
• 1/2 tsp vanilla extract
• Optional toppings: fresh fruit, granola, nuts, or shredded coconut

How to Prep:

1. Mix chia seeds, plant-based milk, maple syrup, and vanilla in a jar or container.
2. Stir well and refrigerate overnight (or at least 4 hours).
3. In the morning, give it a stir and add your favorite toppings.

Pro Tip: Prep several jars at once for easy breakfasts throughout the week.

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Make Meal Prep Work for You

Meal prep doesn’t have to be all or nothing. Even prepping just one or two recipes can make a huge difference in how your week goes. Start small, find recipes you love, and tweak them to fit your taste buds and schedule. The key is to make it work for you.

So, what are you waiting for? Grab your containers and get prepping. You’ll thank yourself later when you’re enjoying a delicious, stress-free meal without lifting a finger.

Cheers to eating well and saving time!
Kristyn