"When you think of meal prep, the classic chicken-rice-veggie combo likely comes to mind. But when you’re a vegetarian doing your best to opt for plants over meat, that formula doesn’t exactly work for you. It can be tricky to find meal prep ideas that fit your vegetarian diet without resorting to eating boring, insubstantial salads every day. But I’m here to tell you that there are plenty of delicious vegetarian meals you can prep ahead of time that pack in enough protein and nutrients to keep you full for hours. If you’re struggling to find some go-to meatless recipes you can turn to week after week, look no further.
+ how I did Scotland in a week without losing my mind in the planning process
Ahead, you’ll find a bunch of tasty vegetarian meal prep recipes that are perfect for prepping on a Sunday and enjoying throughout the week. Plus, I’m sharing some easy tips for prepping vegetarian meals that you won’t get sick of after only a day or two.
Vegetarian Meal Prep Ideas
Use these tips to help you prepare a lineup of delicious vegetarian meals that will stay fresh throughout the week:
Store your meals in glass containers
With any type of meal prep, the food storage containers you use matter. To make it as easy as possible, you’ll want to use something appropriately sized to fit one serving, so you don’t have to worry about portioning out meals during the week. Glass containers work best because you can take them out of the fridge and pop them straight into the microwave, instead of having to get out another dish. Glass is also superior for preserving the flavor of your food and ensuring your containers hold up well over time (no staining or warping here!). For meals you don’t have to reheat, stainless-steel containers also work well.
Keep ingredients separate to avoid sogginess
Many vegetarian meal prep recipes are heavy on the veggies, some of which will hold up better than others. If you’re meal-prepping salads, for example, it’s important to keep the dressing separate from the greens and other veggies to avoid a soggy mess. Store your dressing in a mason jar in the fridge (or in small, individual portion-sized containers if you’re taking your salad on the go!) and toss it with the greens right before you’re ready to eat. Bonus tip: Line your greens container with a paper towel or two to help absorb moisture and keep things fresh.
Prep ingredients you can mix and match
Raise your hand if you dread the idea of eating the same thing for days on end. To keep things interesting throughout the week, prep a variety of ingredients you can mix and match to create different meals. For example, crisp up some chickpeas in olive oil and slice some bell peppers or cherry tomatoes. You can use these ingredients in a buffalo chickpea wrap one day and a Greek-inspired salad bowl the next. Start with a base of prepped ingredients (cooked grains, roasted veggies, crispy tofu, etc.) that you can doctor up with different sauces or toppings to create something new each day.
Add a protein source
Including plenty of protein is key to plant-based meal prep that will make you feel full and energized throughout the day. You’re not going to feel satisfied for long if you only load up on pasta or salad greens for your meals. Make sure your vegetarian meal prep recipes include a good source of protein, whether that’s from eggs, beans or lentils, cheese, nuts, or an alternative protein like tofu.
15 Vegetarian Meal Prep Ideas
Keep scrolling for 15 vegetarian meal prep recipes you’ll want to make over and over again.
1. Jennifer Aniston Chickpea Salad
If it’s good enough for Jennifer Aniston, it’s good enough for me! This chickpea salad is based on the one Aniston allegedly ate every day while on the set of Friends, and after trying this recipe, you’ll understand why. Made with quinoa, cucumber, fresh herbs, pistachios, chickpeas, and feta tossed in lemon juice and olive oil, it’s fresh, flavorful, and packed with nutrients. And since it doesn’t include any leafy greens, it stores super well in the fridge.
2. Vegetarian Chili
Soups and stews make great meal prep recipes because they’re easy to make in a big batch and usually freeze well. This vegetarian chili recipe is a prime example. It’s packed with a hearty mix of veggies, beans, and spices that pack in tons of flavor. The leftovers will stay good in your fridge for about a week, or you can freeze the remaining portions for up to three months.
3. Roasted Sweet Potato and Chickpea Bowls
Thanks to a base of brown rice and a dairy-free tahini sauce, this meatless recipe is also vegan and gluten-free. All you have to do is roast the veggies, sauté some spinach, and throw together the dressing for an easy vegetarian meal you can enjoy all week. Not a fan of sweet potatoes or chickpeas? You can easily swap them out for other veggies like cauliflower, carrots, or zucchini.
4. Lemon Herb Pasta Salad with Marinated Chickpeas
Pasta is a classic vegetarian meal, but on its own, it doesn’t exactly pack in a ton of protein. This recipe turns pasta into a filling, well-balanced meal with the addition of marinated chickpeas and a generous heaping of Parmesan cheese. Perfect for meal prep, this dish gets even tastier when you let the flavors meld and marinate in the fridge.
5. Avocado Buffalo Chickpea Salad Wraps
Essentially a riff on the classic chicken salad wrap, this recipe swaps in chickpeas for the protein and mixes in ingredients like cilantro, red onion, and avocado for a bold, veggie-forward combination. The wraps get an extra kick thanks to a dressing of buffalo sauce mixed with protein-packed yogurt. It’s a flavorful, healthy lunch you’ll turn to again and again.
6. Bean and Cheese Enchiladas
Enchiladas are easy to prep ahead of time in a big batch and then portion out into meals for the rest of the week. Filled with refried beans, Monterey Jack cheese, green chiles, and a red enchilada sauce, these vegetarian enchiladas are packed with flavor and perfect for loading up with lots of toppings.
7. Falafel Bowls
Falafel forms the protein source for these meal prep-friendly bowls, which are layered with brown rice, greens, and yummy toppings like hummus, tzatziki, tahini dressing, and feta cheese. Prep all the components ahead of time and keep them separate until you’re ready to eat. To save some time on busy weeknights, you can also assemble the bowls using store-bought ingredients.
8. Vegetable Lasagna
Lasagna is another one of those meals that’s great for batch-cooking and enjoying throughout the week. This vegetarian version is made with bell pepper, zucchini, and carrots for added nutrients and uses both cottage cheese and mozzarella for extra cheesy goodness.
9. Tofu and Veggie Stir Fry
Stir fry is great for meal prep because it keeps well in the fridge and is easy to reheat for quick lunches or weeknight dinners. This version tosses together crispy tofu with stir-fried broccoli and carrots in a sweet ginger sauce. Pair it with fried rice and a sprinkling of green onions and sesame seeds for garnish.
10. Creamy Coconut Curry Lentils with Spinach
Lentils are an excellent source of vegetarian protein, and they’re great for meal prep because they hold up well in the fridge. This recipe has you simmer the lentils with flavorful ingredients like garlic, ginger, and curry powder, then mix in coconut milk for a creamy texture. Pair the cooked lentils with rice or naan bread for easy, satisfying meals throughout the week.
11. Mediterranean Meal Prep Bowls
I love a grain bowl situation, especially when it’s piled with Mediterranean-inspired ingredients like hummus, cherry tomatoes, kalamata olives, and feta. Add in some spiced chickpeas, and you basically have my perfect meal. If you’re making these Mediterranean bowls for meal prep, be sure to store the ingredients separately and toss them together right before you eat.
12. Make-Ahead Black Bean and Cheese Burritos
These make-ahead burritos are perfect for nights when you’re craving fast food but want something a little healthier (and more budget-friendly). Made with seasoned rice, black beans, cheese, and taco sauce, they’re easy to customize with your favorite toppings. You can keep them in the refrigerator for four to five days, or stash them in the freezer for an easy meal your future self will thank you for.
13. Fresh Spring Rolls
Great for lunch meal prep, these spring rolls can be thrown together in less than 30 minutes. To make, simply roll up soba noodles into wrappers with avocado, sautéed mushrooms, green onion, and fresh herbs. Then serve them with a sweet and savory peanut sauce for dipping. Whip up a bunch on Sunday for a week’s worth of prepared lunch meals you don’t even have to reheat.
14. Build-Your-Own Buddha Bowls
Comprised of a combination of whole grains, veggies, protein, dressing, and toppings, Buddha bowls are endlessly customizable with your favorite ingredients. This recipe calls for a mix of roasted veggies and marinated tofu on a bed of quinoa. Top your bowls with a homemade tahini dressing and add-ons like roasted red peppers, sliced avocado, or nuts for a beautifully balanced (and filling!) meal.
15. Kale and White Bean Power Bowls
Full of texture and nutrient-dense ingredients, these power bowls make for delicious and satisfying lunches. They’re made with garlicky sautéed kale, long-grain brown rice, sun-dried tomatoes, and cannellini beans for added protein and fiber. Topped off with a tangy vinaigrette, crunchy walnuts, and a sprinkling of feta cheese, they taste like something you’d order at your favorite lunch spot but for so much cheaper.
Jessica Friedhoff, Senior Lifestyle Editor
Jessica Friedhoff is the Senior Lifestyle Editor at The Everygirl, where she oversees the Home & Living category of the site. She writes and edits stories across a broad range of topics including decorating, food, entertaining, travel, and more. With a pulse on the latest trends, she uses her eye for detail and design to create timely, inspiring content for our readers.