Click HERE To Discover How Vegan Diet Can Improve Your Overall Health
Here are some simple and delicious vegan meal prep ideas suitable for beginners:
Overnight Oats
Ingredients:
- Rolled oats
- Plant-based milk (almond, soy, oat)
- Chia seeds
- Fresh fruits (berries, bananas)
- Nuts or seeds (almonds, walnuts)
Preparation:
- In a mason jar or airtight container, combine rolled oats, chia seeds, and your choice of plant-based milk.
- Mix well and refrigerate overnight.
- In the morning, top with fresh fruits, nuts, or seeds for a quick, nutritious breakfast.
Buddha Bowl
Ingredients:
- Quinoa or brown rice
- Mixed greens (kale, spinach)
- Roasted or raw vegetables (bell peppers, carrots, broccoli)
- Chickpeas or tofu
- Avocado
- Hummus or tahini dressing
Preparation:
- Cook quinoa or brown rice according to package instructions.
- Roast or prepare the veggies as desired.
- Assemble individual bowls with a base of grains, topped with greens, veggies, protein (chickpeas or tofu), avocado, and a dollop of hummus or drizzle with tahini dressing.
Veggie Stir-Fry
Ingredients:
- Mixed vegetables (bell peppers, mushrooms, snap peas)
- Tofu or tempeh
- Soy sauce or tamari
- Brown rice or quinoa
Preparation:
- Sauté the mixed vegetables in a pan until tender-crisp.
- Add tofu or tempeh and cook until lightly browned.
- Season with soy sauce or tamari for flavor.
- Serve over cooked brown rice or quinoa.
Taco or Burrito Bowl
Ingredients:
- Black beans or lentils (cooked)
- Sliced avocado
- Salsa or pico de gallo
- Lettuce or mixed greens
- Brown rice or quinoa
- Corn or wheat tortillas
Preparation:
- Warm the beans or lentils on the stove.
- Assemble a bowl with brown rice or quinoa, beans, sliced avocado, greens, and salsa or pico de gallo.
- Serve with tortillas for making tacos or burritos.
Roasted Veggie & Hummus Sandwich
Ingredients:
- Whole grain bread or wraps
- Hummus
- Roasted vegetables (zucchini, eggplant, bell peppers)
- Leafy greens (spinach, arugula)
- Sprouts or sliced tomatoes (optional)
Preparation:
- Spread hummus on whole grain bread or a wrap.
- Layer with roasted veggies, leafy greens, and additional toppings like sprouts or sliced tomatoes.
- Cut in half and pack for a delicious lunch.
Watch this video – How to Meal Prep 12 Easy Vegan Recipes in 90 Minutes for A Beginner
These meal prep ideas are simple, versatile, and perfect for beginners looking to embrace a vegan lifestyle with easy-to-make and flavorful dishes. Adjust ingredients to suit your taste and enjoy healthy, plant-based eating throughout the week.
Click HERE To Discover How Vegan Diet Can Improve Your Overall Health
