Following a vegan diet can be tough, especially when it comes to meal prep. It can be challenging to think of meals that are not only plant-based but also satisfying and balanced. Fortunately, there’s a myriad of vegan meal prep recipes that are quick and easy to make, ensuring that you have healthy and delicious meals all week long. Whether you’re a seasoned vegan or just looking to incorporate more plant-based meals into your diet, these recipes will make meal prep a breeze. In this article, we’ll showcase some of the best vegan meal prep recipes that you can try at home.
What Are Vegan Meal Prep Recipes?
Since veganism has been gaining popularity in recent years, more and more people have been looking for ways to incorporate it into their lifestyles. One excellent way of doing so, particularly for busy folks who want to make sure they are staying on top of their nutrition, is through vegan meal prep recipes.
What Are Vegan Meal Prep Recipes?
Vegan meal prep recipes are essentially meals or snacks that are prepped in advance. They usually focus on whole, plant-based ingredients and are designed to be flavorful, healthy, and easy to put together. Meal prep in general is a fantastic way to ensure that you are eating right, as it takes the guesswork out of healthy eating. Vegan meal prep recipes take this one step further by specifically focusing on plant-based options. Many people who follow a vegan diet find that meal prep helps them stay on track, save money, and even improve their cooking skills.
Why Are Vegan Meal Prep Recipes Becoming Popular?
As previously mentioned, veganism has been trending upwards in recent years. A lot of people are looking for ways to incorporate more plant-based options into their diets, whether it’s to improve their health, reduce their carbon footprint, or simply to try something new. Meal prep in general has also gained popularity because it saves time, money, and reduces food waste. So, when you combine the two, it’s easy to see why vegan meal prep recipes are becoming so popular. It’s an efficient, delicious way to eat well and feel good about what you are putting into your body.
What Are The Benefits Of Vegan Meal Prep Recipes?
The benefits of vegan meal prep recipes are numerous! Here are just a few:
| Benefit | Explanation |
|---|---|
| Saves time | Preparing multiple meals at once saves time during busy work weeks. |
| Saves money | By preparing meals at home, you save money compared to eating out or buying pre-made meals. |
| Reduces food waste | Since you are prepping meals in advance, you can buy ingredients strategically and reduce the amount of food waste in your home. |
| Helps with weight loss goals | Many vegan meal prep recipes are designed to be lower in calories, making them great for those trying to lose weight or maintain a healthy weight. |
| Improves overall nutrition | Vegan meal prep recipes tend to focus on whole, plant-based ingredients that are packed with nutrients. |
| Allows for variety | By prepping meals in advance, you can switch up the meals you eat throughout the week, preventing boredom and keeping things interesting. |
The Importance of Vegan Meal Prep Recipes
Veganism has been gaining popularity over the past few years, and for good reason. It has been linked to a myriad of health benefits such as lower risk of heart disease, diabetes, and high blood pressure. However, preparing plant-based meals can be time-consuming and challenging. This is where vegan meal prep recipes come in. In this article, we will discuss the importance of vegan meal prep recipes and their benefits.
Save Time
One major advantage of meal prepping is that it saves time. Preparing meals in advance means that you won’t have to spend time every day figuring out what to eat or cooking from scratch. When you have prepped meals ready to go, all you have to do is heat them up. This will free up time for other activities such as exercise, work, or hobbies.
Save Money
Another benefit of vegan meal prep recipes is that it can help save money. When you meal prep, you buy ingredients in bulk, which is generally cheaper than buying small quantities regularly. Additionally, when you have food prepped and ready to eat, you are less likely to dine out, which can help save money in the long run.
Eat Healthier
Vegan meal prep recipes can also promote healthy eating. When we are hungry, we often turn to fast food, takeout, or snacks that are high in calories and low in nutrients. With prepped meals, we have healthy options readily available, which can help us make better food choices. Additionally, when we prepare our meals, we know exactly what goes into them, making it easier to control portion sizes and nutrient intake.
Reduce Waste
Meal prepping can also contribute to reducing food waste. When we have a plan of what to eat, we are less likely to overbuy or let food spoil. We can also use leftovers from one meal as ingredients for another. By doing this, we are not only reducing food waste but also saving money.
Conclusion
Vegan meal prep recipes are a great way to save time, save money, eat healthier, and reduce waste. With a little bit of planning and preparation, you can have delicious and nutritious meals ready to go. Whether you are new to veganism or a seasoned vegan, meal prepping can make your life a lot easier. Try it out and see the benefits for yourself.
What You Need to Get Started with Vegan Meal Prep Recipes
Meal prep is a great way to save time and ensure that you always have nutritious, healthy meals on hand. If you’re looking to try out vegan meal prep, there are a few essential tools and equipment that you’ll need to get started. Here’s what you’ll need:
1. Storage Containers
Storage containers are an essential tool for meal prep. You’ll need containers that are airtight and leak-proof to keep your meals fresh. Glass containers are a great option as they are microwave- and dishwasher-safe, but you can also use BPA-free plastic containers if you prefer.
2. Food Scale
A food scale is a crucial tool for portion control when it comes to meal prep. Measuring out your ingredients ensures that you’re getting the right amount of protein, carbs, and fats in each meal. Look for a scale that is easy to use and has a tare function so you can weigh multiple ingredients without having to dirty multiple bowls.
3. Kitchen Gadgets
While not necessarily essential, having a few kitchen gadgets can make meal prep a lot easier. Here are a few that we recommend:
- A quality chef’s knife for chopping vegetables and fruits.
- A vegetable peeler for removing the skins of vegetables and fruits.
- A blender for making smoothies and sauces.
- A food processor for chopping vegetables and nuts.
- A rice cooker for cooking grains like quinoa and brown rice.
By having these kitchen gadgets on hand, you’ll be able to make a wide variety of vegan meals with ease. Don’t worry if you don’t have all of these items, many meals can be prepped with just a knife and cutting board.
6 Easy and Tasty Vegan Meal Prep Recipes To Try
If you’re looking for quick and easy vegan meal prepping recipes, then you’ve come to the right place! These six recipes are all delicious, healthy, and perfect for any time of the day. Whether you need a breakfast on-the-go or a satisfying lunch, these vegan meal prepping ideas have got you covered.
1. Vegan Chickpea Salad
This vegan chickpea salad is a perfect lunchbox meal. It’s easy to make and super filling. Here’s what you’ll need:
- 2 cans of chickpeas
- 1 red onion, diced
- 1 red pepper, diced
- 1/4 cup chopped fresh parsley
- 3 tablespoons olive oil
- 2 tablespoons red wine vinegar
- 2 teaspoons dijon mustard
- Salt and black pepper to taste
Rinse and drain the canned chickpeas and mix them in a large bowl with the diced red onion and red pepper. In a separate bowl, whisk together the olive oil, red wine vinegar, dijon mustard, salt, and pepper. Pour the dressing over the chickpea mixture and stir well. Sprinkle with fresh parsley and enjoy!
2. Vegan Sweet Potato and Black Bean Burritos
These vegan sweet potato and black bean burritos are perfect for meal prepping. They’re packed with protein and flavor and will keep you full for hours.
- 1 large sweet potato, cubed
- 1 can black beans
- 1 red onion, sliced
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1 teaspoon cumin powder
- 1 teaspoon smoked paprika
- Salt and black pepper to taste
- 4 whole wheat tortillas
Preheat your oven to 400°F. Toss the sweet potato cubes and sliced red onion in a bowl with the olive oil, minced garlic, cumin powder, smoked paprika, salt, and pepper. Spread the mixture out on a baking tray and roast for 20-25 minutes, or until the sweet potato is tender. Rinse and drain the black beans and heat them up in a saucepan over medium heat. Warm the tortillas in the oven for a few minutes. Assemble the burritos with the roasted sweet potato mixture and black beans. Roll up the burritos and wrap them in foil. Store in the fridge and reheat as needed.
3. Vegan Overnight Oats
These vegan overnight oats are perfect for busy mornings. You can prep them the night before and have a nutritious breakfast ready to go in the morning.
- 1/2 cup rolled oats
- 1/2 cup almond milk
- 1 tablespoon chia seeds
- 1 tablespoon maple syrup
- 1/2 teaspoon vanilla extract
Combine all ingredients in a jar or container with a tight-fitting lid. Give it a good shake and place in the fridge overnight. In the morning, give it another shake and add your favorite toppings, such as fresh fruit, nuts, or granola.
4. Vegan Quinoa and Broccoli Casserole
This vegan quinoa and broccoli casserole is a perfect comfort food for a cozy night in. It’s packed with plant-based protein and nutrients.
- 1 cup uncooked quinoa
- 2 cups vegetable broth
- 1 head of broccoli, chopped
- 1 onion, diced
- 3 cloves garlic, minced
- 1 teaspoon dried thyme
- 1/4 teaspoon nutmeg
- Salt and black pepper to taste
- 1 cup vegan cheese, grated
Preheat your oven to 375°F. Cook the quinoa according to the package instructions, using vegetable broth instead of water. In a large pan, sauté the chopped onion and minced garlic until softened. Add the chopped broccoli and sauté for a few more minutes. Add the cooked quinoa to the pan and stir well. Season with thyme, nutmeg, salt, and pepper. Transfer the mixture to a baking dish and sprinkle the grated vegan cheese on top. Bake for 15-20 minutes, or until the cheese is melted and bubbly.
5. Vegan Lentil Soup
This vegan lentil soup is a perfect winter warmer. It’s hearty, healthy, and full of flavor.
- 1 cup dried red lentils
- 1 onion, diced
- 2 carrots, chopped
- 2 celery stalks, chopped
- 3 cloves garlic, minced
- 1 teaspoon cumin powder
- 1 teaspoon smoked paprika
- 6 cups vegetable broth
- Salt and black pepper to taste
Rinse the lentils and pick out any debris. In a large pot, sauté the diced onion and minced garlic until softened. Add the chopped carrots and celery and sauté for a few more minutes. Add the rinsed lentils, cumin powder, smoked paprika, and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils are tender. Season with salt and black pepper to taste.
6. Vegan Banana Bread
This vegan banana bread is a perfect afternoon snack or breakfast treat. It’s moist, delicious, and easy to make.
- 3 ripe bananas, mashed
- 1/3 cup vegetable oil
- 1/2 cup brown sugar
- 1 teaspoon vanilla extract
- 1 1/2 cups flour
- 1 teaspoon baking soda
- 1/2 teaspoon salt
Preheat your oven to 350°F. In a large bowl, combine the mashed bananas, vegetable oil, brown sugar, and vanilla extract. In a separate bowl, whisk together the flour, baking soda, and salt. Add the dry ingredients to the banana mixture and stir until just combined. Pour the batter into a greased loaf pan and bake for 50-60 minutes, or until a toothpick inserted in the center comes out clean. Let the banana bread cool for a few minutes before slicing and serving.
How to Meal Prep Like a Pro
Vegan meal prepping can be a game-changer for those who want to eat healthy and save time in the kitchen. However, it can be overwhelming, especially if you are new to the concept. Here are some tips and tricks to help you meal prep like a pro.
1. Plan Ahead
Before you start meal prepping, it’s important to plan ahead. Decide on the recipes you want to make, create a grocery list, and schedule a day for prepping. This will help you stay organized and avoid any last-minute trips to the grocery store.
2. Invest in Quality Containers
Investing in quality containers will make your meal prepping experience much smoother. Make sure that the containers are leak-proof and come in various sizes to accommodate different recipes.
3. Prep Ingredients in Batches
Prepping ingredients in batches is a time-saver. For example, if you are making a stir-fry recipe, chop all the vegetables at once and store them separately. When you are ready to cook, you can simply grab the prepped ingredients and start cooking.
4. Keep it Simple
Keep your recipes simple. You don’t want to spend hours in the kitchen trying to make a complicated recipe. Stick to recipes with minimal ingredients and easy instructions.
5. Mix and Match
One way to keep your meal prepping interesting is by mixing and matching ingredients. Choose one or two protein sources, a grain, and a variety of veggies to prep. Then, combine these ingredients in different ways throughout the week to create new recipes. Here are some mix-and-match ideas:
- Protein: lentils, chickpeas, quinoa, tofu, tempeh
- Grains: brown rice, quinoa, bulgur, farro, barley
- Veggies: broccoli, cauliflower, zucchini, bell peppers, kale, spinach, carrots, sweet potatoes
FAQs About Vegan Meal Prep Recipes
If you’re new to the vegan lifestyle, or even if you’ve been practicing it for a while, you might have some questions about vegan meal prep recipes. Check out these frequently asked questions and their answers to help you get started on your vegan meal prep journey.
What is vegan meal prep?
Vegan meal prep is the practice of preparing vegan meals in advance to ensure a busy week goes smoothly without sacrificing health goals. Vegan meal prep involves planning, grocery shopping, recipe browsing, and batch cooking.
What are some benefits of vegan meal prep?
Vegan meal prep has numerous benefits, including saving time and money, reducing food waste by only buying what you need, enabling you to eat healthier and stay on track with your goals, and reducing stress by having meals ready to eat when you’re busy.
How can I make sure my vegan meal prep is balanced?
It’s important to make sure your vegan meal prep includes a variety of nutrient-dense foods like whole grains, legumes, fruits, vegetables, and nuts or seeds. One way to ensure a balanced meal prep is to follow a food pyramid or plate and aim to include all necessary food groups in your meals. Also, try to vary your protein sources and include healthy fats in each meal.
How can I make my vegan meal prep more interesting?
While vegan meal prep can seem repetitive, there are ways to make it more interesting. Try experimenting with new ingredients, cuisines, and cooking methods. You can also switch up your meals by making different sauces, dips, or dressings, or by using different spices or herbs. And don’t be afraid to get creative with your presentation!
What are some easy vegan meal prep recipes for beginners?
- Chickpea Salad: Combine canned chickpeas, diced vegetables like cucumbers and bell peppers, and a simple dressing made with lemon juice, olive oil, and spices.
- Spicy Black Bean Burrito Bowls: Cook brown rice and seasoned black beans, then top with veggies like avocado, red onion, and salsa.
- Quinoa and Lentil Salad: Cook quinoa and lentils, then mix together with vegetables like tomatoes, onions, and kale, and toss with a lemon and olive oil dressing.
How can I find more vegan meal prep recipes?
There are numerous resources for finding vegan meal prep recipes. Search online for blogs or websites with vegan recipe collections or follow vegan recipe creators on social media. You can also check out vegan cookbooks or explore vegetarian or vegan recipe sections at your local bookstore or library. Don’t be afraid to adapt or modify recipes to fit your personal preferences!
Happy Cooking with Vegan Meal Prep Recipes!
Now that you’ve learned about some delicious vegan meal prep recipes, it’s time to get in the kitchen and start cooking! Whether you’re a seasoned vegan or just starting out on the journey, these recipes will transform your meal prep routine into a fun and delicious experience. We hope you enjoyed reading this article and got inspired to try out some new vegan dishes. If you want to read more about vegan food, make sure to check back regularly for new articles. Happy cooking!