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Today, we’ll be walking you through four vegan meal prep ideas that will help you eat healthier, save more money, reduce stress, and plan for the week. Meal preps are a real time saving and can help you stick to your vegan diet during busy weeks.
The following vegan meal prep ideas are packed with healthy grains, veggies, and proteins that will help you feel full and more satisfied. Also, going meatless can reduce your risk for certain types of cancer, cardiovascular disease, diabetes, and more.
Keep reading to find out our favourite vegan meal prep ideas. Each recipe in this plan is delicious, healthy and easy-to-prepare. You don’t have to eat the same thing over and over again every week; switch up your plan with our vegetarian meal prep recipes now!
Kale Salad with Quinoa and Sweet Potato
Kale salad with quinoa and sweet potato recipe is the perfect vegan meal prep idea that is not only tasty but cost-effective to prepare. You can eat it either cold or warm. Each serving from this recipe will give you 7g of protein and 5g of fibre. Try it out now and let us know how you feel in the comment box below.
- Chopped kale 4 cups
- Olive oil 2 tablespoons
- Wedged sweet potatoes 3
- Seal salt ½ teaspoon
- Paprika ½ teaspoon
- Cooked Quinoa 2 cups
- Black pepper ½ teaspoon
- Cayenne ¼ teaspoon
- Chipotle powder ½ teaspoon
- Sunflower seeds ¼ cup
- Chili powder ½ teaspoon
For the Dressing:
- Tamari 2 tablespoons
- Yellow miso 3 tablespoons
- Lemon juice 1 tablespoons
- Ginger powder ¼ teaspoon
- Maple syrup 3 tablespoons
- Orange juice 3 tablespoons
- Red pepper flakes ¼ teaspoon
- Olive oil 1 tablespoon
How to prepare Kale Salad with Quinoa and Sweet Potato:
To prepare the salad, preheat your oven to 375° and line your baking pan with parchment paper. Spread the wedged sweet potatoes evenly on the pan, sprinkle seasonings over it, and drizzle olive oil.
Stir the potatoes to make it coat evenly and bake for 30 minutes (stir it halfway too so it can bake evenly). Then, wash your kale, de-stem the leaves, and chop it roughly into small slices. Put the kale in a large bowl and set aside.
After baking your potatoes for 30 minutes, allow them to cool for about 3 – 5 minutes. After that, add the potatoes, sunflower seeds and cooked quinoa to the bowl of kale. Pour in dressing and stir until well mixed. Serve and enjoy!
For the Dressing:
Get a mason jar, add all the ingredients and shake until well combined.
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Sesame Noodles with Vegetables
This vegan meal prep idea is one of our favourite vegan lunch recipes. It is creamy, delicious, gingery and tangy. Sesame noodles with vegetables are easy to prepare; you can get it done in less than 30 minutes. Each serving will give you 19g of protein and 15g of fibre.
- 4oz Whole wheat spaghetti 1
- 19oz can Chickpeas 2 cups
- Green onions
- Large carrots (spiralized) 2
- Medium-sized zucchini (spiralized) 1
- Sesame seeds
Almond Butter Sauce:
- Almond Butter ¼ cup
- Minced Garlic 1 clove
- Rice Vinegar 3 tablespoons
- Lime Juice 1 teaspoon
- Finely grated ginger 1 teaspoon
- Red pepper flakes ½ teaspoon
- Maple syrup 1 tablespoon
- Sesame oil 1 tablespoon
- Soy sauce 2 tablespoons
How to prepare Sesame Noodles with Vegetables:
Cook the pasta according to the direction on the package. Rinse with cold water and set it aside to cool. Portion out the cooked pasta, spiralized carrots, zucchini, and chickpeas in four containers. Sprinkle it with sesame seeds and green onions.
Next, put all the almond butter sauce ingredients in one jar, shake well and drizzle on the four containers. Serve cold and enjoy.
Vegan Spanish White Beans with Tomatoes
Spanish beans with tomatoes is one of everyones favourite vegan and gluten-free meal prep. You can enjoy it with your loved ones as a side dish or main meal. Once you prepare this recipe, you will realize how simple is; besides, you can get it ready on your table in just 25 minutes.
This super delicious vegan meal prep idea is low in calories and rich in fibre, protein and many essential minerals and vitamins.
- 14oz Butter beans 2 cans
- 14oz plum tomatoes 2 cans
- Garlic (chopped) 2 cloves
- Extra virgin olive oil 1 tablespoon
- Chopped spinach 2 large handfuls
- Bay leaves 2
- Onion (Diced) 1
- Sweet smoked paprika 1 teaspoon
- Sea salt
- Black pepper
How to make Vegan Spanish White Beans with Tomatoes:
Start by heating the extra virgin olive oil over medium heat in a large saucepan. Add diced onions and fry until translucent. Add bay leaves, sweet smoked paprika, garlic and fry for 1 more minute, then add butter beans and tomatoes. Stir the beans and break up the tomatoes into small bits.
Season to taste with sea salt and black pepper. Stir well, reduce to low heat and allow it simmer for about 13 minutes. Continue stirring the spinach and let it cook for 2 – 3 minutes. Serve hot or cold, sprinkle the beans with fresh parsley and enjoy!
Vegan Cashew Sauce
Are you looking for vegan meal prep ideas that you can make under 10 minutes? You can’t go wrong with vegan cashew sauce. You can use this creamy and tasty sauce to dress your favourite salad, sandwiches, etc. What more, it requires no cooking. Blend all the ingredients in your blender, and you are good to go!
- Raw cashew ¾ cup
- Extra virgin olive oil 1 tablespoon
- Water ½ cup
- Salt ¼ teaspoon
- Lemon juice 1 tablespoon
- Fresh parsley leaves ¼ cup
- Reduced-sodium tamari 1 teaspoon
How to prepare Vegan Cashew Sauce:
Place the raw cashew, fresh parsley leaves, tamari, water, extra virgin olive oil, lemon juice and salt in a blender. Puree until smooth. Use the sauce to dress your salads, grains, etc. Enjoy!
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