1. Chickpea Salad Wraps
Ingredients:
- 1 can chickpeas, rinsed and drained
- 1/4 cup tahini
- 1 lemon, juiced
- Salt and pepper to taste
- 1 cucumber, diced
- 1 bell pepper, diced
- Whole grain or gluten-free wraps
Instructions:
- In a bowl, mash the chickpeas with a fork, leaving some whole for texture.
- Stir in tahini, lemon juice, salt, and pepper until smooth.
- Add diced cucumber and bell pepper; mix well.
- Spread chickpea mixture onto a wrap, roll tightly, and slice in half.
2. Quinoa and Black Bean Bowls
Ingredients:
- 1 cup quinoa
- 2 cups vegetable broth
- 1 can black beans, rinsed and drained
- 1 cup corn, frozen or fresh
- 1 avocado, diced
- Salsa for topping
Instructions:
- Cook quinoa according to package instructions in vegetable broth for added flavor.
- In a large bowl, combine quinoa, black beans, corn, and diced avocado.
- Prepare single-serve containers and top each with salsa for a vibrant finish.
3. Vegetable Stir-Fry with Tofu
Ingredients:
- 1 block firm tofu, pressed and cubed
- 2 cups mixed vegetables (broccoli, bell pepper, carrots, snap peas)
- 2 tbsp soy sauce or tamari
- 1 tbsp sesame oil
- Cooked brown rice or quinoa
Instructions:
- Heat sesame oil in a nonstick pan over medium heat. Add tofu and cook until golden.
- Add mixed vegetables and stir-fry for 5-7 minutes.
- Stir in soy sauce and toss well.
- Serve over brown rice or quinoa in meal prep containers.
4. Lentil Soup
Ingredients:
- 1 cup dried lentils
- 1 onion, diced
- 2 carrots, diced
- 3 celery stalks, diced
- 4 cups vegetable broth
- 2 cloves garlic, minced
- 1 tsp cumin
Instructions:
- In a large pot, sauté onion, garlic, carrots, and celery until softened.
- Add lentils, vegetable broth, and cumin. Bring to a boil, then simmer for 25-30 minutes.
- Divide into single-serving containers for easy reheating during the week.
5. Sweet Potato and Black Bean Chili
Ingredients:
- 2 sweet potatoes, peeled and diced
- 1 can black beans, rinsed
- 1 can diced tomatoes
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 tsp chili powder
Instructions:
- In a large pot, sauté onion and garlic until soft.
- Add sweet potatoes, black beans, diced tomatoes, and chili powder.
- Simmer for 30 minutes until sweet potatoes are tender.
- Portion into containers and serve with avocado or cilantro.
6. Overnight Oats
Ingredients:
- 1 cup rolled oats
- 2 cups almond milk or any plant-based milk
- 2 tbsp chia seeds
- 1 banana, sliced
- Maple syrup or agave for sweetness
Instructions:
- In a bowl or jar, mix oats, almond milk, chia seeds, and sweetener.
- Layer with banana slices and refrigerate overnight.
- Grab your container in the morning for a quick breakfast.
7. Pasta Salad with Pesto and Veggies
Ingredients:
- 8 oz whole grain pasta
- 1/2 cup vegan pesto
- 1 cup cherry tomatoes, halved
- 1 cup spinach
- Salt and pepper to taste
Instructions:
- Cook pasta according to package instructions. Drain and rinse.
- In a large mixing bowl, combine pasta, pesto, cherry tomatoes, spinach, salt, and pepper.
- Portion into containers. Ideal for lunch or quick dinner.
8. Peanut Butter Energy Bites
Ingredients:
- 1 cup rolled oats
- 1/2 cup peanut butter
- 1/3 cup maple syrup
- 1/4 cup chia seeds
- 1/2 cup dark chocolate chips
Instructions:
- In a bowl, mix all ingredients until well combined.
- Roll into small balls and place on a tray.
- Refrigerate for 30 minutes to set, then transfer to a container for snacks.
9. Veggie-Loaded Frittata
Ingredients:
- 6 flax eggs (6 tbsp flaxseed meal + 6 tbsp water)
- 1 cup spinach
- 1 bell pepper, diced
- 1 zucchini, grated
- Salt and pepper to taste
Instructions:
- Preheat the oven to 350°F (175°C). Mix flaxseed meal with water and let sit to thicken.
- In a large bowl, mix in all veggies and flax eggs.
- Pour into a greased baking dish and bake for 30-35 minutes until firm.
- Cut into squares and store in meal prep containers.
10. Coconut Curry with Chickpeas
Ingredients:
- 1 can coconut milk
- 1 can chickpeas, rinsed
- 2 cups spinach
- 1 tbsp curry powder
- 1 onion, diced
- 2 cloves of garlic, minced
Instructions:
- In a pot, sauté onion and garlic until golden.
- Add coconut milk, chickpeas, curry powder, and bring to a simmer.
- Stir in spinach and cook until wilted.
- Serve with brown rice or quinoa.
11. Fruit and Nut Granola
Ingredients:
- 3 cups rolled oats
- 1 cup mixed nuts
- 1/2 cup maple syrup
- 1/4 cup almond oil
- 1 cup dried fruit
Instructions:
- Preheat the oven to 350°F (175°C) and line a baking tray with parchment.
- Combine oats, nuts, maple syrup, and oil; mix well.
- Spread onto a baking tray and bake for 25-30 minutes, stirring halfway.
- Allow to cool and mix in dried fruit before storing.
12. Stuffed Bell Peppers
Ingredients:
- 4 bell peppers, halved and seeded
- 1 cup cooked rice or quinoa
- 1 can black beans, rinsed
- 1 cup corn
- 1 cup salsa
Instructions:
- Preheat oven to 375°F (190°C).
- Mix rice, black beans, corn, and salsa in a bowl.
- Stuff mixture into bell pepper halves and place in a baking dish.
- Cover with foil and bake for 30 minutes.
13. Zucchini Noodles with Marinara
Ingredients:
- 4 zucchinis, spiralized
- 2 cups marinara sauce
- 1/4 cup nutritional yeast
- Fresh basil for garnish
Instructions:
- Sauté zucchini noodles in a pan for 3-5 minutes until tender.
- Add marinara sauce and heat through.
- Stir in nutritional yeast and garnish with fresh basil.
14. Cabbage Stir-Fry
Ingredients:
- 1 head of cabbage, shredded
- 2 carrots, julienned
- 1 onion, sliced
- 2 tbsp soy sauce
- 1 tbsp sesame oil
Instructions:
- Heat sesame oil in a pan over medium heat.
- Add onion and carrots, stir-frying until softened.
- Mix in cabbage and soy sauce; cook until tender.
- Cool and portion into meal prep containers.
15. Vegan Pizza with Cauliflower Crust
Ingredients:
- 1 cauliflower head, riced
- 1 cup almond meal
- 1 tbsp Italian spices
- 1 cup tomato sauce
- Vegan cheese (optional)
Instructions:
- Preheat the oven to 425°F (220°C). Mix cauliflower rice, almond meal, and spices to form a dough.
- Spread onto a baking tray and bake for 20 minutes.
- Spread tomato sauce and add toppings on top; bake for another 10 minutes.
Perfect for busy moms, these vegan meal prep recipes are not only healthy but also customizable, flavorful, and designed for easy preparation. Each dish can be portioned for grab-and-go convenience, ensuring that nutritious meals are always within reach, even on the busiest of days.