5 Delicious and Hassle-Free Vegan Meal-Prep Lunches for the Work Week

If you’re looking for a way to save time and money during the work week, meal prepping is your answer. Meal prepping is the practice of preparing multiple meals or portions of food in advance, often on the weekends, and storing them for use throughout the week. It can help you save time by eliminating the need to cook every night, and it can also help you save money by reducing food waste and taking advantage of discounts on bulk items.

When it comes to meal prepping, having a few healthy, plant-based lunch options on hand is key. Not only will these lunches help you save time and money during the week, but they will also ensure that you’re getting the nutrients you need to fuel your body and keep you energized.

5 Easy Vegan Meal-Prep Lunch Ideas

Below are five delicious and hassle-free vegan meal-prep lunch ideas that are perfect for making ahead and enjoying all week long. Each recipe serves four, so feel free to double or triple the ingredients if you need more.

Vegan Meal-Prep Lunch #1: Quinoa and Roasted Vegetable Bowl

Ingredients:

• 1 1/2 cups quinoa
• 1 1/2 cups chopped butternut squash
• 1 1/2 cups chopped red bell pepper
• 1 1/2 cups chopped zucchini
• 1/4 cup olive oil
• Salt and pepper to taste
• 1/2 cup crumbled vegan feta cheese
• 1/4 cup chopped fresh parsley

Instructions:

1. Preheat the oven to 400°F (205°C).
2. Rinse the quinoa in a fine mesh strainer and place it in a medium pot with 3 cups of water. Bring to a boil, then reduce the heat to low and simmer for 15-20 minutes, or until the water has been absorbed and the quinoa is tender.
3. Spread the butternut squash, bell pepper, and zucchini on a large baking sheet. Drizzle with 1/4 cup of the olive oil and season with salt and pepper to taste. Toss to coat evenly. Roast for 25-30 minutes, or until the vegetables are tender and lightly browned.
4. Divide the cooked quinoa among four containers.
5. Top each container with an equal amount of the roasted vegetables.
6. Drizzle each bowl with 1 tablespoon of olive oil.
7. Sprinkle each bowl with 1/12th of the crumbled feta cheese and 1/12th of the chopped parsley.

To serve, simply heat the bowl in the microwave or on the stovetop until the vegetables are heated through.

Optional: For added flavor, you can season the vegetables with smoked paprika, garlic powder, or cumin. You can also squeeze fresh lemon juice over the bowls before serving.

Vegan Meal-Prep Lunch #2: Lentil and Sweet Potato Lettuce Wraps

Ingredients:

• 1 cup dried brown or green lentils, rinsed and drained
• 1 1/2 pounds sweet potatoes, peeled and chopped into bite-sized pieces
• 1 red bell pepper, sliced
• 1 yellow onion, chopped
• 1/4 cup olive oil
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• 12 large lettuce leaves

Instructions:

1. Heat a large pot over medium heat. Add the lentils and 4 cups of water. Bring to a boil, then reduce the heat to low and simmer for 20-25 minutes, or until the lentils are tender.
2. Heat a large skillet over medium heat. Add 1 tablespoon of the olive oil. Once hot, add the sweet potatoes and season with salt and pepper to taste. Cook for 5-7 minutes, or until the sweet potatoes are lightly browned on all sides. Remove from the pan and set aside.
3. Add another tablespoon of oil to the pan. Once hot, add the bell pepper and onion. Cook for 5-7 minutes, or until the vegetables are softened.
4. Add the cumin, smoked paprika, and 1/4 cup of water to the pan. Stir to combine, then add the cooked lentils and the cooked sweet potatoes. Cook for an additional 3-5 minutes, or until everything is heated through.
5. Divide the lentil mixture among four containers.
6. Top each container with three lettuce leaves.

To serve, simply heat the lentils in the microwave or on the stovetop. Once heated, scoop the lentils into the lettuce wraps and enjoy.

Optional: For added flavor, you can add a tablespoon of tomato paste or ketchup to the pan with the bell pepper and onion. You can also squeeze fresh lime juice over the wraps before serving.

Customization: Feel free to add other veggies to this dish, such as carrots, mushrooms, or spinach. You can also add a protein such as cooked chickpeas or tempeh to make this a more filling meal.

Vegan Meal-Prep Lunch #3: Chickpea and Avocado Salad Sandwiches

Ingredients:

• 2 1/2 cups cooked chickpeas
• 1/4 cup tahini
• 1/4 cup fresh lemon juice
• 2 tablespoons olive oil
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• 4 ripe avocados, pitted and sliced
• 8 slices of bread (I like using sourdough)

Instructions:

1. In a large bowl, whisk together the tahini, lemon juice, olive oil, cumin, smoked paprika, salt, and pepper.
2. Add the chickpeas to the bowl and toss to coat evenly with the dressing.
3. Divide the chickpeas among four containers.
4. Top each container with two sliced avocados.

To serve, simply toast four slices of bread and spread a thin layer of the chickpea salad on one side of each slice. Top with two slices of avocado, then place the remaining four slices of bread on top.

Optional: For added flavor, you can add a minced shallot or red onion to the chickpea salad. You can also top the sandwiches with sliced tomato or baby spinach.

Bread and topping ideas: Feel free to use any type of bread you like, such as whole wheat or brioche. You can also switch up the toppings by using hummus or salsa instead of the chickpea salad.

Vegan Meal-Prep Lunch #4: Tofu and Veggie Stir-Fry with Brown Rice

Ingredients:

• 1 pound firm tofu, drained and cut into bite-sized pieces
• 2 cups chopped bell pepper
• 2 cups chopped zucchini
• 1 cup chopped mushrooms
• 1/4 cup soy sauce or tamari
• 1/4 cup rice vinegar
• 1/4 cup maple syrup
• 2 tablespoons cornstarch
• 1 tablespoon olive oil
• 4 cups cooked brown rice

Instructions:

1. In a small bowl, whisk together the soy sauce, rice vinegar, maple syrup, and cornstarch. Set aside.
2. Heat a large pan over medium-high heat. Add the olive oil and once hot, add the tofu. Cook until lightly browned on all sides, then remove from the pan and set aside.
3. Add the bell pepper, zucchini, and mushrooms to the pan. Cook until tender and lightly browned, about 5-7 minutes. Return the tofu to the pan.
4. Pour the sauce over the vegetables and tofu. Stir to coat evenly and cook for an additional 2-3 minutes, or until the sauce has thickened.
5. Divide the cooked brown rice among four containers.
6. Top each container with the tofu and veggie stir-fry.

To serve, simply heat the rice and stir-fry in the microwave or on the stovetop.

Optional: For added flavor, you can add a minced garlic clove or ginger to the pan with the vegetables. You can also add a protein such as sliced cooked tempeh or cooked chickpeas to this dish.

Sauce variations: Feel free to modify the sauce by adding other flavors such as chili sauce or hoisin sauce. You can also add minced garlic or ginger to the sauce for added flavor.

Vegan Meal-Prep Lunch #5: Creamy Pasta Salad with Roasted Vegetables

Ingredients:

• 1 pound penne pasta
• 1 1/2 pounds zucchini, sliced into bite-sized pieces
• 1 1/2 pounds purple sweet potatoes, peeled and cubed
• 1/4 cup olive oil
• Salt and pepper to taste
• 1 1/2 cups vegan mayonnaise
• 1/2 cup unsweetened plant-based milk
• 2 tablespoons Dijon mustard
• 1/4 cup chopped fresh chives

Instructions:

1. Preheat the oven to 400°F (205°C).
2. Spread the zucchini and sweet potatoes on a large baking sheet. Drizzle with 1/4 cup of the olive oil and season with salt and pepper to taste. Toss to coat evenly. Roast for 25-30 minutes, or until the vegetables are tender and lightly browned.
3. Heat a large pot of salted water to a boil. Cook the pasta according to the package instructions, then drain and rinse with cold water.
4. In a large bowl, whisk together the vegan mayonnaise, plant-based milk, Dijon mustard, 1/4 cup of olive oil, salt, and pepper until smooth.
5. Add the cooked pasta to the bowl and toss to coat evenly with the dressing.
6. Divide the pasta among four containers.
7. Top each container with an equal amount of the roasted zucchini and sweet potatoes.
8. Sprinkle each bowl with chives.

Optional: For added flavor, you can add grated parmesan cheese or nutritional yeast to the dressing. You can also add cooked chickpeas or tempeh to the pasta salad for added protein.

Pasta and veggie options: Feel free to use any type of pasta you like, such as fusilli or farfalle. You can also use different types of vegetables in this dish, such as carrots, eggplant, or bell pepper.

Tips for Successful Vegan Meal Prepping

• Use containers with airtight lids to store your meal-prepped meals. This will help keep your food fresh and prevent spills.
• Label your containers with the name of the dish and the date prepared. This can help you keep track of which meals have been in the fridge the longest and need to be consumed first.
• Consider meal prepping on Sundays or Mondays when you have more time. This will give you a fresh supply of meals to start the week off right.
• Get creative with your meal prepping by trying out new recipes and flavors. You can also swap out ingredients based on what you have on hand or what you’re in the mood for.