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overhead shot of four glass containers with sesame noodle meal prep bowls
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5 from 4 votes

60 Vegan Meal Prep Recipes + Build Your Own Vegan Meal Prep Bowls

Mix and match your favorite starch, protein and vegetables with a sauce to build your own vegan meal prep bowls. With plant-based ingredients that will fill you up and fuel your body.
Prep Time15 minutes
Cook Time25 minutes
Course: Dinner, Lunch
Cuisine: American
Diet: Vegan
Servings: 4
Calories: 209kcal
Author: Denise Bustard

Ingredients

Proteins (pick one)

  • 15 oz can of chickpeas (drained + rinsed)
  • 15 oz can of black beans (drained + rinsed)
  • 1 package extra firm tofu (pressed and cut into ½ inch cubes)

Healthy Carbohydrates (pick one)

  • 4 oz whole wheat pasta (cooked al dente)
  • ¾ cup long grain rice (uncooked; white or brown)
  • 2 sweet potatoes (roasted)

Vegetables (pick one)

  • 4 cups zucchini noodles
  • 4 cups cauliflower (florets or rice)
  • 4 cups broccoli (florets)
  • 4 cups stir fry mix (peas, carrots, broccoli, etc)
  • 4 cups roasted vegetables (brussels sprouts, carrots, broccoli, cauliflower)

Sauce (use ¼ cup)

Instructions

  • Protein- if using tofu, cook in 2 tablespoons olive oil and season with salt + pepper. Turn occasionally, until golden on all sides.
    golden, crispy tofu being fried in pan with oil
  • Carbs- cook rice and pasta according to package directions. Roast sweet potato whole or in ½ inch cubes. Allow to cool slightly before portioning out.
    How to cook quinoa in a rice cooker
  • Vegetables- zucchini + cauliflower rice- do not cook. Roast or pan fry broccoli, cauliflower florets and stir fry mix. Roast veggies for 15- 25 min at 425°F until al dente. Cool slightly before portioning out.
  • Sauce- mix together and portion out into a small container (condiment containers or small ½ cup plastic containers. Store in the fridge for up to 4 days.

Video

Notes

Nutritional information is for ¼ package tofu, 1 oz whole wheat pasta, 1 cup zucchini noodles and 1 tablespoon teriyaki sauce.
storage
Meal prep bowls may be stored in the fridge for up to 4 days.
Enjoy cold, or re-heat until steaming hot. Drizzle with sauce and enjoy.

Nutrition

Serving: 1bowl | Calories: 209kcal | Carbohydrates: 33g | Protein: 15g | Fat: 3g | Saturated Fat: 1g | Sodium: 774mg | Potassium: 871mg | Fiber: 2g | Sugar: 9g | Vitamin A: 473IU | Vitamin C: 42mg | Calcium: 84mg | Iron: 3mg