Vegetarian Meal Prep
Discover a collection of five nutritious vegetarian meal prep ideas that save time and provide vibrant flavors for breakfast, lunch, and dinner.
Ingredients
Quinoa and Black Bean Salad
- 1 cup quinoa
- 1 can black beans, rinsed and drained
- 1 medium bell pepper, diced Any color
- 1 cup corn Fresh or frozen
- 1/4 cup red onion, finely chopped
- 1/4 cup cilantro, chopped
- 2 tablespoons olive oil
Vegetable Stir-Fry with Tofu
- 1 block firm tofu, pressed and cubed
- 2 cups assorted vegetables Broccoli, bell peppers, carrots, snap peas
- 2 tablespoons soy sauce or tamari For gluten-free
- 1 tablespoon sesame oil
- 1 tablespoon ginger, minced
- 2 cloves garlic, minced
Chickpea and Sweet Potato Curry
- 1 can chickpeas, rinsed and drained
- 1 medium sweet potato, diced
- 1 can coconut milk
- 1 tablespoon curry powder
- 1 teaspoon cumin
- 2 cloves garlic, minced
- 1 tablespoon olive oil
Mediterranean Pasta Salad
- 8 oz whole wheat pasta
- 1 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/2 cup Kalamata olives, pitted and sliced
- 1/4 cup feta cheese (optional)
- 3 tablespoons olive oil
- 1 tablespoon red wine vinegar
Lentil Soup
- 1 cup lentils, rinsed
- 3 cloves garlic, minced
- 6 cups vegetable broth
- 1 teaspoon thyme
Instructions
Quinoa and Black Bean Salad
- In a medium saucepan, mix the quinoa with 2 cups of water. Bring to a boil, then lower the heat, cover, and let simmer for 15 minutes.
- In a large bowl, combine cooked quinoa, black beans, diced bell pepper, corn, red onion, and chopped cilantro.
- In a small bowl, combine lime juice, olive oil, salt, and pepper. Drizzle over salad and mix well.
- Divide salad into meal prep containers. Can be stored in the refrigerator for up to 5 days.
Vegetable Stir-Fry with Tofu
- Press tofu to eliminate excess moisture by encasing it in a clean kitchen towel and placing a heavy object on it for 15 minutes.
- Heat sesame oil in a skillet over medium heat. Add cubed tofu, cooking until golden brown on all sides, around 8-10 minutes. Set aside.
- In the same skillet, add ginger and garlic, sauté for 1 minute. Incorporate vegetables and stir-fry for 5-7 minutes until tender-crisp.
- Combine everything and cook for another 2-3 minutes until warmed through.
- Serve over cooked brown rice or quinoa, portion into meal prep containers.
Chickpea and Sweet Potato Curry
- In a large pot, warm olive oil over medium heat. Add chopped onion and minced garlic, sautéing until translucent, about 5 minutes.
- Add diced sweet potato, curry powder, and cumin. Stir for 2 minutes to coat sweet potatoes with spices.
- Pour in coconut milk and add chickpeas, bringing to a simmer and cooking for 15-20 minutes until tender.
- Divide curry into meal prep containers and garnish with fresh cilantro before serving.
Mediterranean Pasta Salad
- Cook pasta according to package instructions. Drain and rinse under cold water.
- In a large bowl, combine cooked pasta, cherry tomatoes, cucumber, red onion, olives, and feta cheese if using.
- In a small bowl, combine olive oil, red wine vinegar, salt, and pepper. Pour over pasta salad and toss to combine.
- Store in meal prep containers. Lasts up to 4 days in the refrigerator.
Lentil Soup
- In a large pot, sauté onions, carrots, and celery in olive oil for 5-7 minutes until softened.
- Add garlic and cook for another minute. Stir in lentils, vegetable broth, thyme, bay leaf, salt, and pepper.
- Bring to a boil, then reduce heat and let simmer for 30-40 minutes until lentils are soft.
- Remove bay leaf, divide soup into containers. Can be stored in refrigerator or frozen for later.
Notes
These vegetarian meal prep ideas are perfect for busy individuals looking to maintain a healthy lifestyle. Experiment with additional ingredients and seasonings to suit your taste.