7 Easy Vegan Meal Prep Ideas
I accumulated a few easy meal prep ideas that are minimal ingredients, realistic and will keep your taste buds satisfied. I grew tired of the complicated meal prep ideas that people usually share and decided that it’s time I show how much easier they can be. These are not exact measurements; as these ideas are so easy and are more straight forward; however, I will include everything I use. Feel free to swap out any ingredients for these meals and adjust them!
Turkey-less Rice Bowl
What I Used:
Trader Joe’s vegan Turkey patties (comes with two)
Soy sauce, sesame oil, sesame seeds, garlic powder, ginger powder (all optional seasonings)
1 cup White rice
10 pieces of asparagus grilled in lemon
(this made me two lunches for the week)
Italian Sausage & Veggie Rice Bowl
What I Used:
Vegan Sausage (Italian Tofurky and I used 4 links)
2 bell peppers of choice (i used red and green)
Half of a red onion
Microwaveable rice
Garlic and Pepper
Parsley or green onion to top
(this made me two lunches as I only used 2 sausage links and 1 bag of rice if you add more you can probably stretch it to more meals.)
Lemon Pasta & Veggie Bowl:
What I Used:
2 oz pasta of choice
Vegan sausage of choice (I used the same tofurky sausage but two links)
Bag of Kale
1 Lemon
Fresh or pre minced garlic (1-2 tbs)
2 pieces of Squash (or any veggie of choice- zucchini would also work well)
I’m going to give a few more cooking details for this idea. First boil pasta and we are going to steam the veggies. If you don’t have a steamer (like me); add about two tablespoons of water to small a pan, turn the heat to low, add the kale and diced squash. Top the vegetables with fresh garlic and squeeze half of them on on top. If you don’t like too much lemon use half of the half because the kale absorbs it QUICKLY. Keep the heat on low and place any lid on top of the pan so it steams, until soft. I use the other half of the lemon for the pasta and I add salt/pepper. Assemble your bowl and any additional herbs of choice.
Balsamic Bean Salad (cold)
What I Used:
1 Can of Chickpeas
1 Can of Black Beans
1 Can of Kidney Beans
1 half of a red onion
Parlsy or Cilantro to taste
Garlic powder, Cumin, Smoked Paprika to taste (I used about half of tbs of to taste of each- but you can alter this)
1 lime
1/4 cup balsamic vinaigrette (or more depending on your taste)
Combine all ingredients and place it in the fridge. This bean salad is eaten cold.
Lemon Pepper Tofu
What I Used:
frozen firm tofu
Lemons
Trader Joes vegan chicken-less seasoning
Lemon Pepper seasoning
White Rice
Asparagus
For the full lemon pepper tofu recipe click here !
Chickpea Mash + Sandwich
What I Used:
1 Can of Chickpeas
Bread
Diced Pickles
Vegan Mayonaise
Diced Red Onion
Garlic Powder, Salt and Pepper to taste
Diced Celery
Dill (optional)
I have a very similar recipe to this chickpea mash and you can click here for the recipe with full measurement and steps). This mash is good as is, as a dip with cucumbers or on a sandwich.
Chipotle Bowls
What I Used:
Black Beans
White Rice
Vegan Beef (i used Trader Joe’s) cooked in taco seasoning
Red Bell Pepper and Red Onion (grilled)
Salsa of choice
Romaine Lettuce
Salt and Garlic Powder to taste
Optional: Jalapeño and Cilantro
I have the full recipe, measurements and steps for these taco bowls here! A little tip is to keep the lettuce in a second container so that when you need to warm it up you can keep the warm ingredients separate.
I hope you guys enjoy these meal prep ideas! If you re create any of these give me a tag on Instagram. If you have any other suggestions leave the comments below!
