WRITTEN BY AALIYAH ALEXANDER
Let’s face it: sometimes we’re just too burnt out to prepare a healthy, nutritious meal after a long and busy day. Although it’s ideal to engage in slow living practices — like unhurriedly getting ready in the morning, sitting down to enjoy coffee without distractions, or mindfully preparing a meal — these moments aren’t always feasible.
This is where meal prep shines. Meal prepping saves time, energy, and money, making it a great alternative for the busier and tiring weeks. All you need are some eco-conscious food containers and ideas for what to cook. Here, you will find some tasty plant-based recipes that are quick and easy to prep for the week ahead!
1. Curry Tofu Salad
This is a quick and tasty recipe that you can enjoy all throughout the week. It can be enjoyed in wraps, sandwiches, by itself, or as a snack with crackers.
Recipe: @cheaplazyvegan
2. Tofu Buddha Bowl
Buddha bowls are a staple when it comes to meal prep because they are versatile and can easily be made in bulk. This bowl is Asian-inspired and features satay tofu, quinoa, chili garlic chickpeas, broccoli, zucchini, and red cabbage.
Recipe: @forkful_of_plants
3. Sweet Potato Black Bean Bowls
If you’re looking for something that has an excellent source of protein, vitamin A, and vitamin C, then this meal-prep idea is for you. It takes just 45 minutes to prepare and features a creamy avocado dressing.
Recipe: @its_a_vegworld_afterall
4. Cold Sesame Noodle Bowls
This plant-based recipe requires a short list of ingredients and takes only 30 minutes out of your week. All you need is whole wheat spaghetti, zucchini, carrots, chickpeas, green onions, and sesame seeds; for the almond butter sauce: almond butter, ginger, garlic, soy sauce, rice vinegar, sesame oil, maple syrup, lime juice, and red pepper flakes (optional).
Recipe: @sweetpeasandsaffron
5. Instant Pot Vegan Sausage Pasta
This delicious vegan sausage pasta takes about 30 minutes and – get this – can be made in one pot! It’s a go-to comfort meal you can prep and savor for lunch or dinner throughout the week.
Recipe: @sweetpotatosoul
6. Ciambotta (Italian Vegetable Stew)
Bring the taste of Italy home with this Ciambotta recipe (a.k.a Italian vegetable stew). This recipe really hits the spot on those slow-living days when you want something warm and soothing. All you need is olive oil, red onions, red pepper, garlic cloves, small aubergines, courgette, tomato paste, cherry tomatoes, potatoes, basil leaves, salt, and pepper.
Recipe: @vegan.cocotte
7. Vegan Hamburger Helper
If you were a Hamburger Helper fan like me growing up, then this recipe is quite literally made for you! It’s a plant-based twist on a beloved classic that makes a delicious and comforting meal-prep option.
Recipe: @fromthecomfortofmybowl
8. Marry Me Chickpeas
One pan, 15 minutes, and a combination of simple ingredients are the only things you need to create this playful, comforting dish. Yielding six servings, it’s perfect for lunch or dinner throughout the week.
Recipe: @nora_cooks_vegan
9. Green Goddess Salad Sandwich
This recipe takes 20 minutes to make and features an irresistible sauce made with spinach, fresh basil, fresh dill, green onions, nutritional yeast, garlic, avocado, lemon, and white wine vinegar. Pair it with your favorite side snack and voilà, you have a satisfying, healthy meal in seconds.
Recipe: @plantbasedrd
10. Sticky Sesame Cauliflower
Crispy, crunchy, spicy, and sweet are the words to describe this sticky sesame cauliflower. It’s Asian-inspired and takes an underrated vegetable (cauliflower) and turns it into a star.
Recipe: @tashasartisanfoods
11. One Pot Vegan Mushroom Stroganoff
It may sound too good to be true, but hear me when I say this recipe can be made with one pot and prepped in just under 30 minutes. It utilizes flavorful ingredients, making it an easy go-to for meal preps.
Recipe: @sweetsimplevegan
12. Chickpea Brown Rice Spinach Artichoke Casserole
The best thing about this dish is that it’s a comfort meal that can be prepared and eaten throughout a busy week. Here’s what you need in a nutshell: long grain or basmati brown rice, fine sea salt, water, extra virgin olive oil, yellow onion, garlic cloves, ground black pepper, chili flakes, dried rosemary, dried thyme, artichokes in brine, chickpeas, balsamic vinegar, lemon juice, and vegan parmesan.
Recipe: @upbeet.kitchen
13. Vegan Bang Bang Cauliflower Wings
This recipe is a lifesaver whenever you’re tempted to grab a quick bite at a drive-thru wing stop. Of course, this version is plant-based and tastes just as good as its competitor (I’m looking out at you Buffalo Wild Wings).
Recipe: @zardyplants
14. Lemon Pepper Tofu & Asparagus
Get your greens and protein for the day with this lemon pepper tofu & asparagus recipe. It takes about 30 minutes to make and can be served on top of your favorite rice.
Recipe: @plantbasedrd
15. Vegan BLT Salad
This recipe is a plant-based take on a classic dish: The BLT (bacon, lettuce, and tomato). It’s often served as a sandwich, but in this case, it’s served as a filling salad. It makes up to five servings and can be prepared in literally 10 minutes (yes, you read that right!).
Recipe: @weelittlevegans
Aaliyah Alexander is a content and copywriter, graduated magna cum laude from San Diego State University with a degree in journalism and media studies. She has written and worked for a number of lifestyle brands around veganism and sustainable living. She is a passionate writer, especially focused on plant-based food and culture, sustainable fashion, and natural skincare.
You can follow Aaliyah on Instagram or her personal blog, aaliyahinspired.com.