healthy vegan meal prep recipes for work

Healthy Vegan Meal Prep Recipes for Work

1. Quinoa & Black Bean Salad

Ingredients:

• 1 cup quinoa, rinsed
• 1 can black beans, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 avocado, diced
• 1 cup corn (fresh or frozen)
• 1 lime, juiced
• 1 tsp cumin
• Salt and pepper to taste
• Fresh cilantro, chopped

Instructions:

1. Cook the quinoa according to package instructions. Let cool.
2. In a large bowl, combine cooked quinoa, black beans, cherry tomatoes, avocado, and corn.
3. In a separate bowl, whisk lime juice, cumin, salt, and pepper.
4. Pour the dressing over the salad and mix gently.
5. Top with fresh cilantro before serving. Store in individual containers for easy grab-and-go lunches.

This protein-packed salad is perfect for sustainable energy throughout your workday!

2. Chickpea & Spinach Curry

Ingredients:

• 1 can chickpeas, drained and rinsed
• 4 cups fresh spinach
• 1 can coconut milk
• 2 tbsp curry powder
• 1 onion, finely chopped
• 2 garlic cloves, minced
• 1 tbsp ginger, grated
• 1 cup vegetable broth
• Olive oil
• Salt to taste

Instructions:

1. In a large pan, heat olive oil over medium heat. Add the onion, garlic, and ginger, cooking until soft.
2. Add curry powder and stir for another minute.
3. Stir in chickpeas, coconut milk, and vegetable broth. Simmer for 15-20 minutes.
4. Add spinach and cook until wilted. Season with salt.
5. Divide into meal prep containers, pairing with brown rice or whole grain pita for a hearty meal.

This curry is packed with fiber and great for staying full longer!

3. Sweet Potato & Black Bean Tacos

Ingredients:

• 2 cups sweet potatoes, diced
• 1 can black beans, drained and rinsed
• 1 red bell pepper, diced
• 1 tsp cumin
• Corn tortillas
• Avocado slices
• Lime wedges
• Fresh cilantro, for garnish

Instructions:

1. Preheat the oven to 425°F (220°C). Toss sweet potatoes with olive oil and cumin, roast for 25-30 minutes until tender.
2. In a skillet, heat black beans and diced red bell pepper until warmed through.
3. Assemble tacos using roasted sweet potatoes, black beans, and peppers. Top with avocado slices and cilantro. Serve with lime wedges.

These tacos can be prepped ahead, and ingredients can be kept separate to prevent sogginess.

4. Mediterranean Chickpea Bowls

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• ½ red onion, finely chopped
• 1 cup cooked brown rice or quinoa
• ¼ cup hummus
• 2 tbsp olive oil
• 1 tbsp lemon juice
• Salt, pepper, and parsley for garnish

Instructions:

1. In a bowl, combine chickpeas, cucumber, cherry tomatoes, and red onion.
2. In a jar, mix olive oil, lemon juice, salt, and pepper; shake well and pour over the chickpea mixture.
3. Divide rice or quinoa into meal prep containers and top with the chickpea mixture. Include a scoop of hummus.
4. Garnish with fresh parsley.

These bowls are colorful, nutrient-dense, and packed with plant-based protein.

5. Cauliflower Stir-Fry

Ingredients:

• 1 head of cauliflower, riced
• 1 bell pepper, sliced
• 1 cup broccoli florets
• 2 carrots, julienned
• 1 cup snap peas
• 2 tbsp soy sauce (or tamari for gluten-free)
• 1 tbsp sesame oil
• 1 tsp garlic powder

Instructions:

1. Heat sesame oil in a large pan over high heat. Add garlic powder, stirring until aromatic.
2. Sauté cauliflower rice until tender, about 5 minutes.
3. Add bell pepper, broccoli, carrots, and snap peas. Stir-fry for 8-10 minutes.
4. Drizzle with soy sauce and mix well before removing from heat. Store in meal prep containers.

This stir-fry is low-calorie, vitamin-rich, and versatile for any lunch!

6. Overnight Oats with Chia Seeds

Ingredients:

• 1 cup rolled oats
• 2 cups almond milk (or any plant milk)
• 2 tbsp chia seeds
• 1 tbsp maple syrup
• Fresh fruits (berries, bananas, etc.)
• Nuts or granola for topping

Instructions:

1. In a large bowl, combine oats, almond milk, chia seeds, and maple syrup. Stir well.
2. Divide into jars or containers and top with your choice of fresh fruit.
3. Refrigerate overnight for ready-to-eat breakfasts.

These overnight oats are customizable and a breeze to prep on Sunday for the week ahead!

7. Lentil & Veggie Power Bowl

Ingredients:

• 1 cup lentils, cooked (green or brown)
• 1 cup roasted vegetables (zucchini, bell peppers, and carrots)
• 1 cup kale, chopped
• 2 tbsp tahini
• 1 lemon, juiced
• Salt and pepper to taste

Instructions:

1. Cook lentils according to package instructions. Roast veggies once prepped.
2. In a mixing bowl, combine lentils, roasted vegetables, and kale.
3. In a small jar, mix tahini, lemon juice, salt, and pepper. Drizzle over the veggie mixture.
4. Pack into containers for a hearty, protein-heavy meal.

This power bowl is loaded with flavor and essential nutrients to fuel your day!

8. Zucchini Noodles with Pesto

Ingredients:

• 3 medium zucchinis, spiralized
• 1 cup cherry tomatoes, halved
• ½ cup basil pesto (store-bought or homemade)
• Olive oil
• Salt and pepper

Instructions:

1. In a skillet, heat olive oil over medium heat and add zucchini noodles. Sauté for 2-3 minutes until slightly wilted.
2. Stir in the cherry tomatoes and pesto, mixing until everything is warm.
3. Season with salt and pepper before packing into containers.

Zucchini noodles are low in carbs and provide a fresh, satisfying option for lunch.

9. Vegan Sushi Rolls

Ingredients:

• 1 cup sushi rice
• 2 cups water
• 4 nori sheets
• 1 cucumber, julienned
• 1 carrot, julienned
• 1 avocado, sliced
• Soy sauce and wasabi for serving

Instructions:

1. Rinse sushi rice under cold water until clear. Combine rice and water in a pot, bring to a boil, then reduce heat and simmer for 20 minutes.
2. Cool the rice and spread onto nori sheets.
3. Place julienned veggies and avocado on the rice, roll tightly, and slice into pieces.
4. Store in airtight containers with soy sauce on the side.

These sushi rolls are fun to prepare and bring an exciting flavor to your lunch routine.

10. Peanut Butter Energy Bites

Ingredients:

• 1 cup rolled oats
• ½ cup natural peanut butter
• ¼ cup maple syrup
• ¼ cup ground flaxseeds
• ¼ cup dark chocolate chips (optional)

Instructions:

1. In a bowl, mix oats, peanut butter, maple syrup, and flaxseeds until combined.
2. Fold in chocolate chips if using. Roll mixture into bite-sized balls.
3. Store in the fridge in an airtight container.

These energy bites are perfect for a quick snack during the workweek and will keep you energized!

Meal Prep Tips

• Batch Cooking: Choose a day to prepare your meals for the week, allowing for flexibility with your schedule.
• Storage: Invest in good quality meal prep containers for easy storage and transport.
• Diverse Flavors: Alternate your meals to avoid monotony; this keeps you excited about your lunches.
• Seasonal Ingredients: Utilize seasonal fruits and vegetables to enhance flavor and nutrition.

These healthy vegan meal prep recipes will help you maintain a well-balanced diet while enjoying delicious and satisfying meals at work.