This post highlights 17 Super Easy Vegan Meal Prep Ideas For The Week that are budget friendly
Meal prepping has become a lifesaver for many busy individuals, especially those seeking a healthier, more organized lifestyle.
For vegans, this practice is even more rewarding.
With a well thought out meal prep routine, you can enjoy nutrient-packed meals, save money and reduce food waste.
The best part? Vegan meal prep doesn’t have to break the bank.
This blog post will walk you through 17 super easy vegan meal prep ideas for the week that are not only delicious and nutritious but also incredibly budget friendly.
If you’re a seasoned vegan or just starting your plant based journey, these ideas will inspire your weekly menu.
17 Super Easy Vegan Meal Prep Ideas For The Week That are Budget Friendly
1. Overnight Oats with Fruits
Overnight oats are a staple in vegan meal prep.
Mix rolled oats, a plant-based milk of your choice (like almond or oat milk), and a natural sweetener like maple syrup in a jar.
Top it with affordable fruits like bananas, apples, or frozen berries.
Store it in the fridge overnight, and you have a ready to eat, nutrient-packed breakfast for busy mornings.
To save even more time, prepare several jars at once and vary the toppings to keep things interesting.
Try adding chia seeds, flaxseeds, or a dollop of peanut butter for added nutrition and flavor.
These oats can last up to five days in the fridge, making them an excellent go to breakfast.
2. Chickpea Salad Wraps
Chickpeas are a budget friendly protein powerhouse.
Mash canned chickpeas with vegan mayo, mustard, diced celery and seasonings.
Spread the mixture on a whole-grain wrap or lettuce leaf and roll it up.
This versatile recipe is perfect for lunches or snacks.
For added variety, you can include shredded carrots, diced pickles, or even a handful of raisins for a touch of sweetness.
These wraps are not only affordable but also customizable, allowing you to experiment with different flavor combinations.
Store the filling separately and assemble the wraps as needed to keep them fresh.
3. Vegetable Stir Fry with Rice
Stir fries are quick, customizable and budget friendly.
Use affordable vegetables like carrots, cabbage, and broccoli.
Stir fry them in a simple soy sauce and garlic mixture and pair them with brown or white rice.
You can meal prep this dish in bulk and store it in individual containers for the week.
To elevate the flavor, consider adding fresh ginger, sesame oil or a sprinkle of chili flakes.
If you’re looking for extra protein, toss in tofu cubes or edamame.
This meal reheats beautifully and can be enjoyed for lunch or dinner.
4. Lentil Soup
Lentils are one of the most economical vegan staples.
Prepare a big pot of lentil soup with onions, carrots, tomatoes, and spices like cumin and paprika.
It’s hearty, nutritious, and freezes well, making it ideal for meal prep.
You can enhance this recipe by including greens like spinach or kale toward the end of cooking.
Serve it with a slice of whole grain bread or a side of steamed rice for a complete meal.
Freeze individual portions in airtight containers for easy reheating during busy weeks.
5. Baked Sweet Potatoes with Toppings
Sweet potatoes are affordable, versatile, and nutrient dense.
Bake them in batches and store them in the fridge.
Top each potato with options like black beans, corn, salsa or a drizzle of tahini for a satisfying meal.
For a sweet twist, add almond butter, a sprinkle of cinnamon and a handful of chopped nuts.
These baked sweet potatoes are perfect for both savory and sweet cravings, offering endless possibilities for creativity.
6. Hummus and Veggie Snack Packs
Prepare your snacks in advance by portioning hummus into small containers and pairing them with cut up carrots, cucumbers and bell peppers.
This simple idea keeps you fueled between meals and prevents unhealthy snacking.
To make your hummus more exciting, try blending in roasted red peppers, spinach, or avocado.
Homemade hummus can be made in bulk and stored for up to a week, saving you money and ensuring a fresh, healthy snack on hand.
7. Quinoa and Black Bean Bowls
Quinoa and black beans are affordable staples that pair beautifully.
Cook a batch of quinoa and mix it with black beans, corn, chopped tomatoes and avocado.
Add a squeeze of lime and a sprinkle of chili powder for a zesty kick
.
You can also incorporate fresh herbs like cilantro or parsley to brighten the dish.
For a creamy element, drizzle with a cashew-based dressing or a dollop of vegan sour cream.
These bowls are versatile and satisfying, making them a meal prep favorite.
8. Vegan Chili
Whip up a hearty vegan chili using kidney beans, black beans, diced tomatoes and spices.
This one pot wonder is perfect for freezing in portions and reheating whenever you need a quick, warm meal.
For added texture and flavor, toss in diced sweet potatoes, zucchini, or bell peppers.
Top your chili with sliced green onions, jalapeños or a sprinkle of nutritional yeast for an extra layer of deliciousness.
Pair it with cornbread for a complete comfort meal.
9. Tofu Scramble with Vegetables
Tofu scrambles are a great vegan alternative to scrambled eggs.
Crumble firm tofu into a pan with turmeric, garlic powder and your favorite veggies like spinach and bell peppers.
Store it in meal prep containers for a protein-packed breakfast or lunch.
To make it even more flavorful, add nutritional yeast, a dash of soy sauce, or a pinch of smoked paprika.
Serve your tofu scramble with whole grain toast or as a filling for breakfast burritos.
This versatile dish is both nutritious and satisfying.
10. Homemade Veggie Burgers
Make a batch of veggie burgers using black beans, oats and your favorite seasonings.
Shape the mixture into patties and bake or pan-fry them. Store the patties in the fridge or freezer and pair them with whole grain buns or lettuce wraps for a quick meal.
Customize your burgers by incorporating ingredients like grated carrots, chopped mushrooms, or sunflower seeds.
These patties are perfect for grilling or pan frying, and they’re sure to become a household favorite.
11. Pasta Salad with Vegetables
Use budget friendly pasta and toss it with chopped vegetables like cucumbers, cherry tomatoes and red onions.
Add a simple dressing made from olive oil, lemon juice, and herbs.
This dish is great for lunches and stays fresh for days.
For a protein boost, include chickpeas or edamame.
You can also experiment with different pasta shapes and add ingredients like olives or artichoke hearts for a Mediterranean twist.
12. Stuffed Bell Peppers
Hollow out bell peppers and fill them with a mixture of cooked rice, black beans and diced tomatoes.
Bake them in the oven for a colorful and nutritious meal prep option.
These stuffed peppers can be stored in the fridge and reheated easily.
Top them with a sprinkle of vegan cheese or nutritional yeast before baking for an extra layer of flavor.
These peppers are not only visually appealing but also packed with essential nutrients.
13. Vegan Sushi Rolls
Create your own budget-friendly sushi rolls using nori sheets, rice and fillings like cucumber, avocado and carrots.
Roll them up tightly and slice into bite-sized pieces.
These are fun to make and perfect for a light lunch or snack.
To make them more exciting, include marinated tofu, pickled radishes or sesame seeds.
Serve with soy sauce or a homemade peanut dipping sauce for added flavor.
14. Vegetable Curry with Rice or Naan
Curry is an excellent option for vegan meal prep.
Use affordable vegetables like potatoes, carrots and peas in a creamy coconut milk-based curry sauce.
Serve it with rice or naan bread for a filling and flavorful meal.
You can customize the spice level by adjusting the amount of curry powder or chili.
Add a handful of fresh spinach or chopped cilantro before serving to enhance the taste and presentation.
15. Homemade Energy Balls
For a quick snack, prepare energy balls using oats, peanut butter, dates and a splash of vanilla.
Roll them into bite-sized portions and store them in the fridge.
They’re perfect for a midday energy boost.
Experiment with flavors by adding cocoa powder, shredded coconut or chopped nuts.
These energy balls are a convenient, no bake snack that’s both delicious and nutritious.
16. Zucchini Noodles with Tomato Sauce
Swap traditional pasta for zucchini noodles made with a spiralizer.
Pair the noodles with a simple homemade tomato sauce using canned tomatoes, garlic and herbs.
It’s a low carb, budget friendly dinner option.
For added protein, include lentils or chickpeas in the sauce.
Top with fresh basil or nutritional yeast for a gourmet touch.
This dish is light, refreshing, and perfect for a quick dinner.
17. Roasted Veggies with Grain Bowls
Roast a variety of vegetables like sweet potatoes, Brussels sprouts and cauliflower in the oven with olive oil and seasonings.
Pair them with a grain like quinoa, farrow or barley.
This meal prep option is versatile, colorful and nutrient-packed.
To add more flavor, drizzle the roasted veggies with a tahini or balsamic glaze.
These bowls are perfect for mixing and matching ingredients throughout the week, ensuring no two meals are the same.
Vegan meal prep is a game changer when it comes to eating healthy, saving money and staying organized.
These 17 budget friendly ideas prove that plant-based eating doesn’t have to be expensive or time consuming.
By incorporating these recipes into your weekly routine, you can enjoy a variety of delicious and nutritious meals that make your life easier.
Start your vegan meal prep journey today and discover how rewarding it can be for your health, wallet, and lifestyle.
Remember, vegan meal prep is not just about saving time but also about cultivating a sustainable and enjoyable lifestyle.
So grab your containers, hit the grocery store, and prepare to revolutionize your meals.
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