Vegetarian Meal Prep Ideas That Everyone Will Love

If you’re anything like me, you love having healthy and delicious meals ready throughout the week. However, sometimes, spending hours in the kitchen prepping can be a bit daunting. Well, I’m here to tell you that vegetarian meal prepping doesn’t have to be complicated or time-consuming. It can be really easy with the right recipes and a little planning.

Meal prepping saves time and money and also helps reduce food waste while allowing you to enjoy nutritious meals. So, let’s explore some recipes that you can try out!

1. Mediterranean Quinoa Bowl

Ingredients

• 1 cup cooked quinoa
• 1 cup roasted vegetables (zucchini, eggplant, red onion, bell peppers)
• 1/2 cup chickpeas
• 1/4 cup crumbled feta cheese
• 1/4 cup Kalamata olives
• 2 tablespoons chopped fresh herbs (parsley, mint)
• Lemon-Tahini Dressing (tahini, lemon juice, olive oil, garlic, salt)

Instructions

1. Combine all ingredients in a bowl.
2. Drizzle with lemon-tahini dressing, and enjoy!

Meal Prep Tips

• Cook Grains in Bulk: Cook a large batch of quinoa or brown rice to use throughout the week.
• Roast Veggies Ahead: Roast a variety of vegetables like broccoli, sweet potatoes, and Brussels sprouts at the beginning of the week. Store them separately in the fridge.
• Prep Protein: For extra flavor, cook lentils or chickpeas in advance or marinate tofu or tempeh.
• Make-Ahead Dressings: Whip up a big batch of your favorite dressing, such as tahini, peanut sauce, or chimichurri.

2. Mason Jar Salads

Ingredients

• Dressing of your choice (vinaigrette, creamy avocado dressing)
• Hearty vegetables (carrots, cucumbers, bell peppers)
• Protein (beans, lentils, tofu)
• Grains (farro, quinoa)
• Leafy greens
• Nuts or seeds (optional)

Instructions

1. Layer ingredients in a mason jar, starting with dressing.
2. Seal tightly and store in the refrigerator.
3. Shake to combine before eating.

Meal Prep Tip

Always start with your dressing at the bottom of the jar. This prevents the greens from getting soggy and creates a flavorful base. Next, add your heartier vegetables like carrots, cucumbers, and bell peppers. These can withstand being in contact with the dressing without wilting. 

Then, add your protein layer (beans, lentils, or tofu), followed by grains, and finally, your leafy greens. This layering technique keeps your ingredients fresh and prevents them from mixing prematurely.

3. Sheet Pan Magic

Ingredients

• Assorted vegetables (broccoli, cauliflower, Brussels sprouts, etc.)
• Tofu or tempeh, cubed
• Olive oil
• Spices (salt, pepper, garlic powder, etc.)

Instructions

1. Preheat oven to 400°F (200°C).
2. Toss vegetables and tofu/tempeh with olive oil and spices.
3. Spread in a single layer on a baking sheet.
4. Roast for 20-30 minutes or until tender and slightly caramelized.

Meal Prep Tips

Cutting your vegetables into similar sizes ensures they cook evenly. This is especially important for easy sheet pan meals, where everything roasts together.

If you have leftover roasted vegetables, don’t let them go to waste! Use them to top salads, pizzas, or wraps, or add them to scrambled eggs or frittatas for a quick and easy breakfast.

4. Lentil Soup with Kale and Cumin

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1/2 teaspoon turmeric
• 1/4 teaspoon red pepper flakes
• 4 cups vegetable broth
• 1 cup red lentils
• 2 cups chopped kale
• Salt and pepper to taste

Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add onion and cook until softened.
3. Add garlic, cumin, turmeric, and red pepper flakes. Cook for 1 minute more.
4. Add broth, lentils, and kale. Bring to a boil, then reduce heat and simmer until lentils are tender, about 20 minutes.
5. Season with salt and pepper to taste.

Meal Prep Tips

• Double the Recipe: Soups are perfect for batch cooking. Make a large pot on Sunday and freeze individual portions for later in the week. This saves time and ensures you have a healthy and satisfying meal ready in minutes.
• Freeze Flat: Pour the soup into freezer-safe bags and lay them flat in the freezer. Once frozen, they can be stacked, saving valuable freezer space.
• Reheat with Flavor: When reheating your soup, add a squeeze of fresh lemon or lime juice, a sprinkle of fresh herbs, or a dollop of yogurt for extra flavor and brightness.

5. Sweet Potato Black Bean Burgers with Avocado Crema

Ingredients

• 2 cups mashed sweet potato
• 1 can black beans, rinsed and drained
• 1/2 cup corn
• 1/2 cup chopped onion
• 1/2 cup bread crumbs
• 1 egg (or flax egg for the vegan option)
• Spices (chili powder, cumin, paprika)
• Avocado Crema (avocado, lime juice, cilantro, salt)
• Buns or lettuce wraps (optional)

Instructions

1. Combine all burger ingredients in a bowl and mix well.
2. Form into patties.
3. Bake at 400°F (200°C) for 20-25 minutes, or pan-fry until golden brown.
4. Serve on buns or lettuce wraps with avocado crema.

Meal Prep Tips

• Make-Ahead Burgers: Double or triple the recipe and freeze half of the uncooked burger patties. This way, you’ll have them on hand for a quick and easy meal later in the week.
• Prep the Crema in Advance: The avocado crema can be made ahead of time and stored in an airtight container in the refrigerator for up to 3 days.

Final Thoughts

I hope these vegetarian meal prep ideas and tips inspire you to get creative in the kitchen and enjoy mealtime. Remember, meal prepping is all about finding what works for you. So, experiment with different recipes, ingredients, and flavor combinations until you discover your ideal meal prep routine. Happy cooking!

Nathaniel Lee

Nathaniel Lee is an avid cook, drawing on his decades of home cooking and fine dining experience. He is a contributing chef at Mashed, and his recipes and contributions have been featured in Tasting Table, Edible Arrangements, Insanely Good Recipes, and The Daily Meal.