Easy Vegan Meal Prep for Busy Weekdays

Have you ever found it hard to make time for a nutritious meal? In our fast-paced world, finding time to cook can be challenging, especially for those of use following a vegan lifestyle. However, with a little prep and planning, you can enjoy delicious and satisfying plant-based meals throughout the week. This guide will explore the benefits of vegan meal prep, share the tools you’ll need, and suggest seven meal bases perfect for busy weekdays.

Why Should You Meal Prep? The Benefits

If you’ve ever worked a full day and come home too tried to make a healthy meal, you understand why planning and prepping a few meals in advance each week is so important. Having food on hand makes it much easier to make healthy choices that align with your wellness goals.

If you’re new to vegan meal prep, or want a quick reminder of why you should go through the trouble, here’s a quick rundown. Meal prep:

• Saves Time: Investing a few hours prepping meals on the weekend can save a ton of time during the week when you’re probably far busier.
  
• Makes Eating Healthy Easy: Having nutritious meals readily available reduces the temptation to opt for convenience foods – especially non-vegan ones when starting out.
  
• Saves Money: By buying whole, fresh ingredients and cooking in batches, you’ll save money on groceries and food delivery.
  
• Reduces Food Waste: By planning your meals, you’ll shop with purpose and avoid overbuying foods that will spoil and be tossed out. Who wants to waste food in this economy?
  
• Supports Wellness & Overall Health: Planning meals makes us more mindful of what, and how much, we’re eating. Meal prepping can help you practice portion control and support weight management goals.

Essential Meal Prepping Tools

The best meal prep starts with good tools. Investing in quality kitchenware and prep containers from the start will save time, money and possible frustration in the long run. The right materials can last dozens of meal preps and make planning for the week an easy part of your routine.

Here’s what you’ll need to start:

• Quality storage containers: Grab a variety of containers in different sizes to store prepped ingredients and meals. You’ll want at least 4 or 5 in a portioned meal size. Try to think through other sizes you’ll need (an airtight salad bowl, for example).
• Cooking utensils and cutting boards: There’ll be lots of chopping, mixing, stirring, and so forth going on. Get the tools you’ll need to prep, cook, and package your ingredients.
• Good cookware: A quality set of pots and pans will last you several years. Start with a saute pan, a couple of saucepans, and a stock pot. Add more/larger equipment as needed.
• Baking pans: Use baking pans to roast vegetables or tofu and make the occasional sweet treat.
• Slow cooker or Instant Pot: There’ll be some days when you want a hearty meal with with minimal effort. Crockpots are perfect for this. Use them to make meals like soups, stews, and chili using as little hands-on effort as possible.

You can expand your kitchen as need. If you decide to go gourmet or your family grows, you can add more cookware when you need it.

How to Meal Prep Like a Pro

Meal prepping may seem daunting at first, but with a bit of planning you can streamline the process and set yourself up for success. Follow these steps to enjoy delicious vegan meals all week long:

1. Plan Your Menu
   Start by brainstorming meal ideas for the week ahead. Consider your schedule, ingredients you already have on hand, and what you’re in the mood for. Aim for a variety of flavor profiles and textures to keep your meals interesting.
2. Create a Shopping List
   Once you’ve decided on your menu, make a detailed shopping list of all the ingredients you’ll need. Check your pantry and fridge to see what staples you already have so you only purchase what’s necessary. This will help you avoid overbuying and minimize food waste.
3. Set Aside Time
   Dedicate a block of time to meal prep each week. This could be a few hours on a Sunday afternoon or a weeknight evening when you have some free time. Consistency is key, so choose the day and time that works best for you and stick to it.
4. Gather Your Tools
   Before you start cooking, gather all the tools you’ll need. This includes knives, cutting boards, pots, pans, baking sheets, storage containers, and any small appliances like a blender or food processor. By having everything close at hand, you’ll streamline your process and avoid frustration during the cooking process.
5. Prep Ingredients
   Prep your ingredients. Wash and chop your vegetables, cook grains and legumes, marinate tofu or tempeh, and prepare any sauces or dressings you’ll be using. Having ingredients prepped and ready to go will save you time and make putting meals together a breeze.

Great tips continue below the video

6. Cook in Batches
   Cook multiple dishes at once to maximize your meal prep efficiency. The prep work you’ve already done will allow you to make the most of your time and resources.
7. Portion Your Meals
   Once your dishes are cooked, portion them into individual containers for convenient access. If you cooked a large batch, freeze a few meals for later. Label each container for easy identification later.
8. Store Everything Properly
   Proper storage is essential for maintaining the freshness and safety of your meals. Use airtight containers or resealable bags to store food in the refrigerator or freezer. Be sure to cool hot foods completely before refrigerating or freezing to prevent bacteria growth.
9. Rotate and Switch Things Up
   Rotate your meal options throughout the week so you don’t get bored. Repurpose ingredients by turning them into new dishes, like making roasted vegetables into a Buddha bowl or adding cooked beans to a salad. Get creative to keep things interesting.
10. Stay Flexible
    While meal prepping can streamline your week, it’s important to stay flexible and adapt as needed. Life happens and schedules change, so be prepared to tweak your meal plan accordingly. Having prepped ingredients on hand will make it easier to whip up a quick meal on days when things seem especially chaotic.

Vegan Meal Ideas for Busy Weekdays

The key to sticking to a healthy, whole foods diet when you’re busy is having a plan. A big obstacle to being consistent with meal prep is coming up with interesting recipe ideas. Instead of planning out every single meal for the week, try starting with a basic meal framework. You can choose ingredients you love and decide interesting way to combine them.

We’ve created seven base meal frameworks that are customizable to suit your tastes and budget. Check them out as a start to your quick vegan meal plan.

1. Buddha Bowls
   The Buddha Bowl is the most infinitely customizable quick meal ever. By combining your choice of leafy green, a grain (like quinoa or brown rice), cooked or raw vegetables, a vegan protein (tofu or chickpeas, maybe), and a flavorful sauce or dressing, you can create unique and delicious dishes you’ll love. Prep your ingredients in advance and assemble bowls as needed throughout the week.
2. One-Pot Pasta
   Quick weeknight dinners don’t get any easier than a one-pot meal. Cook whole wheat or gluten-free pasta with a variety of vegetables. Toss with a sauce you love – we like vegan pesto – or a splash of olive oil and spices. Portion into your containers for easy grab-and-go lunches or dinners.
3. Vegan Stir-Fry with Tofu and Vegetables
   Stir-fries are quick and versatile meals perfect for meal prep or a quick bite after a long day. Marinate your tofu in a flavorful sauce, then stir-fry with fresh or frozen vegetables. Serve over rice or gluten-free noodles for a delicious, filling meal. Try veggie spirals like zucchini or carrot noodles for a low-calorie meal packed with flavor.
4. Protein-Rich Salad Jars
   Salad jars were all the rage a few years ago, and they’re still a great idea for a quick vegan meal. Layer cooked rice or quinoa in a mason jar with crisp veggies like shredded carrots, celery, sliced onion, peppers and cherry tomatoes. Add a plant-based protein and a side of the dressing of your choice – hummus is a great option. Seal the jars and store them in the fridge for easy eats.
5. Bean-based Vegetable Soup
   Make a large batch of hearty bean and vegetable soup loaded with carrots, celery, onions, and spices. Lentils make this a super quick meal option, but you can used canned beans if you want to switch things up. Roast the vegetables for added flavor before adding them to the soup. Divide into individual portions and store in airtight containers for quick and nourishing meals.
6. Protein Salad Wraps
   There’s a reason restaurant like Chipotle are so popular – they’re simple, convenient, and tasty. Wraps can be the perfect quick plant-based meal at home, too. Start by making a simple protein based salad like tofu “egg” salad or chickpea “tuna.” Roll the salad into a wrap with lettuce, diced veggies, vegan mayo, and spices. Wrap tightly and pop in the fridge for convenient grab-and-go meals.
7. Veggie Chili
   Chili is a fantastic, easy meal that you can make little effort. Whip up a hearty batch loaded with beans, tomatoes, bell peppers, onions, and spices. Pop it in a slow cooker and let the machine do the work. Divide the batch into individual portions and freeze for long-term storage or refrigerate for quick weeknight dinners. Top with vegan sour cream or avocado, cilantro, pepper flakes, or anything else you’d like.

Final Tips for Your Successful Vegan Meal Prep

• Plan your meals and create a shopping list before heading to the grocery store.
• Choose recipes that use similar ingredients to minimize waste and save time.
• Cook in bulk and portion meals into individual containers for easy grab-and-go convenience.
• Pick versatile ingredients like grains, beans, and vegetables that can be used in multiple dishes throughout the week.
• Experiment with different flavors and cuisines to keep your meal prep exciting and enjoyable.

The Wrap Up

Meal prep is a practical way to maintain a healthy and balanced plant-based diet, even on your busiest days. By dedicating a few hours to planning, prepping, and cooking ahead of time, you can enjoy delicious vegan meals throughout the week without sacrificing taste or your sanity.