29+ Vegetarian Meal Prep Ideas for Weight Loss

29+ Vegetarian Meal Prep Ideas for Weight Loss

A vegetarian meal is quite challenging to make for everyone, as there are fewer options. But if we ask you that there are a lot of options to prepare lots of veg meals, will you believe us? Ok let’s start this article, you will get to see that there are a lot of options for prepping healthy and yummy vegetarian meals.

Sometimes people think that vegetarian meals can’t be so good in taste. But hold on a second. That was a myth. You can make a lot of healthy as well as tasty vegetarian meals that will also be helpful in keeping your health in the best shape.

Sometimes vegan meals ideas can also be the savior if 

  • You are a working professional and want to have your healthy lunch in your workplace too
  • A health-conscious parent who wants to get something healthier for their family
  • You are quite conscious about wasting food
  • You are not very much fond of cooking every single day, rather you would love to cook once or twice a week.

So without wasting any time, just grab the article to serve a veg meal at your next meal.

Vegetarian meal prep ideas

When you are thinking of making some easy, cheap yet healthy food options for your breakfast, lunch, or dinner, vegetarian meals can be your ally. Here we are providing some of our handpicked veg meal recipes that will tickle your tastebuds.

  1. Peanut Butter Blueberry Overnight Oats

This is an overnight oats recipe. You have no need to add extra sugar to this item. This meal manages to be sweet in taste with a delicate peanut butter taste. No sugar means no extra calories! This whole item is packed with protein. Oats themselves are a rich source of good protein. And then comes to peanut butter. You can also team up with low-fat yogurt with this prep.

You can grab a portion of peanut butter blueberry oats as your breakfast or your tiffin time dessert.

  1. Vegan Snickers Breakfast Cookies

We are suggesting an extraordinary vegan recipe that will make you drool instantly. Vegan Snickers breakfast cookie! 

You can have dates to add the natural sweetness in this. 

  1. Meal prep chopped chickpea salad

Do you have no time to make your veg healthy meal throughout the week? Ok here is one food dish that you can prepare for your weekend. Chopped chickpea salad. You can just prepare this for your weekend. Now live on them for a whole week. Add onions, tomatoes, and other vegetables of your choice.

Just you have to keep in mind that this item should be kept in a meal prep container that is airtight. You can use it as a jar salad too.

  1. Kale and white bean power bowls

If you are in search of a budget-friendly bowl meal for your veterinarian schedule, you can go for a flavourful kale and beans power bowl. This is full of protein as well as minerals. 

Also, this meal is quite easy to prep, cheap as well as tasty. You can add sun-dried tomatoes, walnuts, homemade vinaigrette, and brown rice to this bowl. It’ll be a full bowl of balanced carb, and protein.

  1. Autumn kale and sweet potato salad

If you want to store a delicious salad in your freezer and grab it every time you need to fill your tummy with some lite but healthy salad, you can go for kale and sweet potato salad.

You can keep this salad for about five days. If you want, you can keep the dressing separately too. Just toss with the salad beforehand. Sometimes you can use spinach as well instead of kale. Finely shredded cabbage and carrots will be an extra add-on to your salad.

  1. Roasted cauliflower taco bowls

You dreamed of taco. We just heard that. Here’s one of the tastiest taco recipes for all the vegans out there. Cauliflower taco bowls can be your best friend on your vegan days. This will be definition your flavourful and colorful lunch and dinner option. 

Along with roasted cauliflower, you can add fresh toppings like tomatoes, shredded cabbage, carrots, and cilantro. Also to add more flavor and taste to this taco bowl, you can use pomegranate seeds.

  1. Vegetable barley soup

You can’t stop having a spoonful of veg barley soup if you start grabbing this. Soup is quite easy to prepare, filling, and a pack of flavourful vegetables. The goodness of barley and the nutrition of vegetables can make a super soup bowl for your dinner.

This recipe is good for batch cooking. You can prepare in bulk and live in the soup bowl every night.

  1. Lemony artichoke and Quinoa salad

To cover your summertime salad item, you can go for a lemony artichoke and quinoa salad. This is a lite salad which can be used as a side dish too.

You can add chopped cucumber, tomatoes, couscous instead of quinoa if you want, red onion, roasted pepper powder, black salt, and a dollop of hummus.

  1. Veggie snack pack

If you are a busy workman, you have to carry your veg meal along with you to your business desk. Start packing this vegetable snack pack. You can prepare this snack pack beforehand, and every time you go to the office, just take a box of this veggie snack with you.

You might add cherry tomatoes, broccoli, carrots, shredded spinach, bell peppers, radishes, and any other vegetables of your choice.

  1. Loaded sweet potato with Chipotle lime Crema

This loaded sweet potato with Chipotle lime crema is already a ready-to-go meal prep for your lunch or dinner. You can opt for lots of toppings and seasonings choices. 

To balance the carb value in your healthy veg dish, you can add only half of the sweet potato. Add the seasonings after the smashing of potatoes. It’ll taste best when it is mixed with cilantro and a little yogurt.

  1. Curried tofu salad meal prep

Tofu is always a fav dish for all the veg lovers over there. And tofu is added with the meal prep, it will be the best thing ever. This item is quite easy to make. Also, you can’t imagine, this item is quite filling, lite, and moreover inexpensive too. 

To add extra taste to your flavorsome lunch or dinner, you can add veggies as per your choice to this curried tofu salad meal prep.

  1. Jerk spiced crispy tofu meal bowl

This 30 minutes meal prep is perfect for your office lunch or your dinner. Crispy tofu along with sweet and spicy pineapple salsa is just a tasty and healthy combination for your new meal prep idea.  You can add tender broccoli stems with this bowl. 

Add some goodness of corn and sesame seeds too. Also to level up the taste and benefits of this meal bowl, you can add bell pepper, a little coriander, or cilantro.

  1. Grilled Veggie and Black Bean Meal Prep Bowls

You can go for a healthy filling bowl of grilled veggies of your choice and black beans. This food can be prepared without any messy cooking process or too much time. Instead of roasting, the grilled veggies can add a smoky flavor to your meal prep.

Add chopped cucumbers, bell peppers, red onions, any other veggies of your choice. You can add a little black salt and pepper powder.

  1. Arugula pesto pasta meal prep

Pasta is always a fav dish to anyone. And when you opt-out for veg pasta, try this arugula pesto pasta meal. No doubt, after one bite you will not leave this item. Toss the pasta with zucchini, green peas, broccoli, onions, and a little bit of carrot.

To add flavor to your pasta meal prep, you can season it with oregano and chili flakes.

  1. One-pot veggie rice bowl

If you have just one rice cooker and a portion-size plate, just prepare this one-pot veggie rice bowl. When you are out of groceries, this one-pot veggie rice bowl can be the savior. That’s why we can call it emergency food too. As always, this rice bowl can be customized as per your choice of taste.

You can sprinkle a finely chopped tomato on boiled rice, you can team it up with chopped green onions, black salt, and a little seasoning of your choice. This veggie rice bowl is also very filling and needs no huge equipment either.

  1. Vegan split pea soup

When you need a comforting vegan soup, try a bowl of vegan split pea soup. It’s too fast and easy to make.

To add extra flavor to this pea soup, you can add black pepper dust and a little low-fat butter.

  1. Vegan Mediterranean Bowls

Pack a wholesome bowl with sweet potatoes, green beans, chickpeas, corn, and carrots in your lunch box. This can be an easy vegan meal option when you are going outside. To get a flavourful blast in your mouth you may add some lemon tahini sauce as a topping.

A pack of 24 g protein will keep you strong and energetic throughout the day.

  1. Freezable Veggie Burger

To store your vegan meal you need to keep a proper storage option. In that case, a freezable Veggie burger can help you. This can be stored for at least 3-4 days. You’ll be all set with your lunch or dinner meal prep with this burger.

This delicate veggie burger is packed with the goodness of chickpeas, veggies, and tons of delicious spices.

  1. Strawberry Protein Muffins

Need a yummy pop full of healthy nutrients? Yes, here is one of them. Strawberry Protein Muffins. This whole-wheat strawberry muffin can give you all kinds of valuable nutrients that will keep you fueled all day long. You can grab a piece of strawberry Protein muffin in the morning, after a gym session, and in the evening as a snack time food.

  1. Mini frittata muffins

If you want to store your tiffin time muffins for a few days with all the intact nutrition, then try out our fav frittata muffins. These mini muffins can be stored for up to three long days. Get a grab of this muffin at your breakfast table.

  1. Beet Power Salad

If you are a foolproof veg lover, then this beet power salad can be your ally. This layered jar salad is all you need when you are going to your busy office or a small outing. This jar salad casts beets, carrots, quinoa, brussels sprouts, and a zesty tahini dressing. 

You can customize the dressing as per your taste also. This beet power jar salad is full of 19 g protein. So it will keep you energetic throughout an entire day.

  1. Crunchy Cashew Thai Quinoa Salad

We can suggest another sturdy salad that will help you with storage-friendly options. Crunchy Cashew Thai Quinoa salad. You can get a Thai flavor with your fav veggies. So why not a bowl of cashew Thai quinoa salad? It will provide you with a whopping of  8.6 g protein. 

  1. Meal Prep Vegetarian Kung Pao Quinoa Bowls

Here we are featuring another Asian vegetarian meal prep. Kung pao veggies quinoa bowl. This is super easy meal prep because it needs just a few ingredients like quinoa, carrots, chickpeas, and broccolini. If you want to tickle your tastebuds more, then add a handful of peanuts, green onions, and sesame seeds.

  1. Chickpea shawarma wraps

This chickpea wrap is quite a time-consuming recipe. But it’ll not disappoint you after it is prepared. Stuff the shawarma wraps with pickled onions, roasted chickpea, creamy hummus, roasted peanuts, shredded cabbage, beets, and any other goods if you want.

  1. Tofu Scramble

Tofu is very known for its high protein benefit. Tofu can be scrambled and taken with brown bread in your busy office break or as your snack time food. You can add chopped green chilies, tomatoes, onions, and corns. Add a teaspoon full of basil, pepper powder, salt as per taste. It’ll be a great filling for your tummy.

  1. Quiche muffins with sun-dried tomatoes

Opt-out for some adorable pieces of vegan quiche muffins. This muffin will be a great option for those who are sensitive to gluten because this quiche is gluten-free. Also, these are packed with protein. You can pack these adorable delicate quiche muffins for your busy office days or your lazy weekend’s outing too.

  1. Lemon poppy seed cake

Nothing can be more perfect than a zingy lemon slice cake in your breakfast or your lunch box. It’s quite easy to make and easy to carry. Also, you can keep this tasty and healthy food for a few days in the freezer. You can add chia seed instead of the eggs for a vegan option. The preparation for this cake will take hardly 15 mins and the baking will take nearly 30 to 35c minutes.

  1. Green bean Curry

Green bean curry is another vegan side dish to gobble with a rice bowl. This curry is quite comforting, filling, and easy-to-prep. Green beans are the main star cast of this vegan meal. When you will add other ingredients like sliced tofu or other veggies, this will be yummier, and healthy.

  1. Falafel bowl

No frying, no messing vegan food option is falafel. This vegan side dish can be hearty and herby meal prep for your next dinner. You can find this freshly baked falafel in any Mediterranean food dish. This falafel bowl is also protein-packed food with no gluten. When you are going to prepare this falafel bowl, remember you have a lot of options to add spices and herbs to this. So don’t waste any time and grab a falafel bowl for your next dinner.

  1. Chickpea salad sandwiches

Surprisingly, sandwiches are all-time fav food to all. No one can say no to this easy-to-grab food option. So, for your exciting tastebuds, here is a perfect vegan sandwich recipe that is healthy too. Use greek yogurt, mayo to mix with other ingredients like corn, bell pepper, onions, and tofu(if you want extra protein). Wanna get another bonus! This can be stored in a freezer for at least two to three days easily without compromising nutrition.

Though we have already suggested so many drool-worthy vegan food recipes, we want to suggest you something that will help you to sort out the meals when to take.

  • Breakfast
    • Fruit on the bottom overnight oats
    • Tofu scramble
    • Oatmeals muffins
    • Chocolate chia pudding
    • Quinoa breakfast meal prep
  • Lunch and Dinner
    • Vegan Roasted Vegetables with Tahini Sauce
    • Vegan Moroccan chickpea skillet
    • Pineapple BBQ tofu meal prep
    • Vegan portobello fajita meal prep bowl
    • Cold Sesame Noodles with Spiralized Vegetables
    • Chickpea Butternut Squash Fajitas
    • Easy Red Lentil Dal
    • Cauliflower Cashew Lunch Bowls
    • Slow Cooker Butternut Squash Lentil Curry
    • Vegan Sushi Meal Prep
    • Vegan Crockpot Chili
    • Vegan Bolognese
    • Instant Pot Chickpea Curry
    • Spicy Tofu Noodles Meal Prep
    • Chickpea Salad Sandwich
    • Vegan Ginger Teriyaki Stir Fry
    • Hearty Lentil Soup
    • Vegan burrito
    • Kung Pao Quinoa bowl
    • Balsamic tempeh and roasted vegetable quinoa bowl
    • Tempeh taco salad
    • Curried chickpea with black beans
    • Fluffy chickpea scramble
    • Vegan meatballs
    • Zucchini noodles and crispy sesame tofu
    • Spicy Slow Cooker Chickpea Chili
    • Creamy black bean taquito meal prep
    • Moroccan Instant Pot Lentils
  • Snacks & Desserts
    • No-Cook Vegan Bento Snack
    • Chocolate Almond Quinoa Snack Bars
    • No-Bake Snack Bars
    • Spicy Roasted Chickpeas
    • Foolproof Crispy Baked Kale Chips
    • Flavored hummus
    • No-bake energy bites

So you see, you have lots of options of having a tasty and healthy vegan meal prep that will keep you energetic till the end of the day. Vegetarian food also keeps you away from the below health conditions:

  • Obesity
  • Heart disease
  • Lower rates of hypertension
  • Lower LDL cholesterol
  • High blood pressure
  • Type II diabetes

Some will say that vegan foods will not provide all types of food nutrients. But let us tell you something a balanced vegan food can give you all types of valuable healthy nutrients.  We are providing some examples so that they will be easy to understand.

Protein: 

  • Nuts, peas, beans 
  • Dairy products
  • Tofu
  • Rice, grains, pasta, quinoa, and slices of bread

Omega3:

  • flax seeds,
  • chia seeds
  • flaxseed oil

Vitamin B12:

  • Dairy products – cheese and milk are natural sources
  • Yeast extract 
  • Fortified cereals, 
  • Soy milk, soy yogurt

Iron:

  • Chickpeas, lentils, kidney beans, and all types of pulses
  • Tofu
  • Sprouted beans and seeds
  • Breakfast cereals and bread
  • kale and cabbage, and broccoli
  • Nuts, such as almonds and cashews
  • Dried apricots, dates, and raisins
  • Date syrup and molasses

The nutrients you need on daily basis is as follows:

  • Protein- 50 grams
  • Fat- 70 grams
  • Saturated fatty acids- 24 grams
  • Carb- 310 grams
  • Sugar- 90 grams
  • Dietary fiber- 30 grams

So when you are choosing your vegan meal, always try to keep including some of these above-mentioned food items so you will never miss any single food nutrient.

Conclusion

Hope you have already started drooling for this extremely delicious and healthy vegan meal prep. Start preparing your portion and make your days more healthy.

Frequently Asked Questions (FAQs)

  1. Suggest some of the healthiest meal prep.
  • Honey sesame soya bean
  • Banana oats pancakes
  • Italian Sausage with Veggies
  • Mediterranean Grilled veggies Salad 
  • Cashew quinoa salad
  1. How important is meal prepping?

Meal prepping is a must-have thought for anyone and everyone nowadays. It allows you to grab your fav meals with predetermined portion sizes and ingredients arrangements.

  1. Can I start meal prep rice?

Yes, of course, you can. Just remember to store in an airtight container.

  1. How does one keep meal prep fresh in a week?

IT is strongly recommended not to store your meal prep for more than three to four days. But in case you have a refrigerator, you can store muffins, soup, and pancakes for a little longer.

  1. Mention some healthy fruits that can be added with the vegan food options.
  • Blueberry
  • Blackberry
  • Raspberry
  • Strawberry
  • Apple
  • Watermelon
  • Orange
  • Kiwi
  • Almond
  • Guava
  • Papaya
  • Banana
  • Pomegranate

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