Eating more vegetables is a fantastic way to improve your overall health, and meal prepping is one of the easiest ways to ensure you’re eating nutritious meals throughout the week. By preparing your veggie-based meals in advance, you save time and effort during the busy workweek while also ensuring you’re getting a variety of vitamins, minerals, and fiber. Whether you’re a vegetarian, vegan, or just looking to add more plant-based meals to your diet, these 12 simple veggie meal prep ideas are perfect for a healthy, easy-to-make week of meals. From hearty salads to filling bowls, these ideas are simple to prepare, packed with flavor, and perfect for making your week both healthy and stress-free.
1. Roasted Vegetable Buddha Bowls
Roasted vegetable Buddha bowls are an excellent option for meal prepping, as they are versatile, nutritious, and incredibly easy to assemble. Start by choosing a mix of your favorite vegetables, such as sweet potatoes, carrots, cauliflower, and Brussels sprouts. Roast them with olive oil, salt, and pepper until they’re golden and tender. While the veggies are roasting, you can prepare a base like quinoa, rice, or couscous to make the bowl filling. For added texture and flavor, add some avocado, hummus, or a simple tahini dressing. These bowls are packed with fiber and essential vitamins, making them the perfect balanced meal. To meal prep, simply store the roasted vegetables, grain base, and toppings separately, and assemble the bowls when ready to eat. This allows the ingredients to stay fresh throughout the week and prevents them from getting soggy. You can also switch up the flavors by adding different veggies, grains, or dressings to keep your Buddha bowls exciting. With this meal prep idea, you can enjoy a nutrient-dense, satisfying meal any time of the day, whether for lunch or dinner. Get the recipe: Roasted Vegetable Buddha Bowls
2. Easy Tofu Stir Fry
A veggie stir-fry is an easy and quick meal that’s perfect for meal prepping. Packed with colorful vegetables like bell peppers, broccoli, carrots, and snap peas, this dish is full of flavor and nutrients. To make it, sauté your vegetables in a little bit of sesame oil, then add your choice of plant-based protein like tofu, tempeh, or edamame. The key to making your stir-fry delicious is the sauce—soy sauce, ginger, garlic, and a dash of rice vinegar all combine to create a savory, slightly sweet base. Once cooked, divide the stir-fry into individual containers, pairing it with brown rice, quinoa, or noodles. This meal is fantastic for lunch or dinner, and it reheats well for the next day’s meal. For added nutrition, you can toss in some greens like spinach or kale, or even top with roasted nuts or seeds for crunch. The versatility of stir-fry means you can swap in whatever veggies you have on hand, making it a perfect meal prep recipe for using up leftovers and minimizing food waste. Get the recipe: Easy Tofu Stir Fry
3. Chickpea Mason Jar Salads
Chickpea Mason Jar Salads are a fun and convenient way to prepare your meals in advance. The best part is that you can layer the ingredients in a mason jar to keep the salad fresh throughout the week. Begin by layering your jar with your favorite salad ingredients. Start with a dressing at the bottom (so it doesn’t sog the greens), followed by harder ingredients like chickpeas, cucumbers, bell peppers, and cherry tomatoes. For added flavor and texture, you can add red onions, olives, feta cheese, or avocado. When ready to eat, simply shake the jar to mix everything up, and you’ve got a flavorful, nutrient-packed salad that’s perfect for lunch or a light dinner. Chickpeas are a great source of protein and fiber, and the variety of vegetables ensures you’re getting a good mix of vitamins and antioxidants. You can customize your chickpea salad with different veggies or dressings, depending on your preference. This meal prep idea is not only healthy but also incredibly easy and requires minimal cooking. Get the recipe: Chickpea Mason Jar Salads
4. Zucchini Noodles with Pesto
Zucchini noodles, or “zoodles,” are a healthy, low-carb alternative to pasta that’s perfect for meal prep. Simply spiralize your zucchinis into noodles, and set them aside. To make the pesto, blend together fresh basil, garlic, olive oil, and pine nuts, and season with salt and pepper. For extra flavor, you can add nutritional yeast or parmesan cheese. Toss your zucchini noodles with the pesto, and store them in an airtight container in the fridge. You can also prepare extra pesto to drizzle over the noodles when you’re ready to eat. This dish is light, fresh, and bursting with flavor, making it perfect for a quick and healthy lunch or dinner. Zucchini noodles are low in calories but high in fiber and antioxidants, making this meal great for digestion and overall health. If you want to add extra protein, you can top it with grilled tofu, tempeh, or chickpeas. The beauty of this meal is that it can be served cold or warm, making it perfect for summer or winter meal prep. Get the recipe: Zucchini Noodles with Pesto
5. Lentil and Vegetable Stew
Lentils are an excellent source of plant-based protein, and when combined with a variety of vegetables, they make a hearty and filling stew that’s perfect for meal prepping. To make the stew, sauté onions, garlic, and carrots in olive oil, then add lentils, diced tomatoes, vegetable broth, and your choice of spices. You can use cumin, coriander, turmeric, and smoked paprika for a flavorful, aromatic base. Let the stew simmer until the lentils are tender and the flavors have melded together. This dish is great for batch cooking, as it can be stored in the fridge for several days and even improves in flavor as it sits. Lentil and vegetable stew is a comforting, nutritious meal that’s packed with fiber, protein, and essential vitamins. It’s perfect for chilly evenings or when you need a meal that’s both filling and nourishing. You can also customize this stew by adding other vegetables like spinach, kale, or zucchini for extra nutrients. Get the recipe: Lentil and Vegetable Stew
6. Stuffed Bell Peppers
Stuffed bell peppers are a classic, nutritious meal that’s easy to prepare in bulk for meal prep. You can stuff the peppers with a variety of ingredients, but a simple mixture of quinoa, black beans, corn, diced tomatoes, and spices like chili powder and cumin works beautifully. After stuffing the peppers, bake them in the oven until they’re tender and cooked through. These stuffed peppers are packed with protein, fiber, and antioxidants, and they make a great make-ahead meal. Once baked, you can store them in individual containers for easy grab-and-go meals throughout the week. If you prefer, you can also add cheese on top before baking or serve with a dollop of sour cream or salsa. These stuffed peppers are easily customizable, so feel free to swap the quinoa for brown rice, the black beans for lentils, or add additional vegetables like spinach or mushrooms. Get the recipe: Stuffed Bell Peppers
7. Cauliflower Fried Rice
Cauliflower fried rice is a healthy, low-carb alternative to traditional fried rice, and it’s perfect for meal prepping. To make it, pulse cauliflower florets in a food processor until they resemble rice. Sauté the cauliflower rice in a pan with some oil, and add your favorite veggies like peas, carrots, and bell peppers. You can also add tofu or tempeh for some protein. Season the dish with soy sauce, sesame oil, garlic, and ginger for a delicious, savory flavor. This meal is quick to prepare, and it’s a great way to get in more veggies while still satisfying your cravings for something hearty. You can portion out the fried rice into individual containers, making it easy to reheat for lunch or dinner throughout the week. This dish is full of fiber and nutrients, and the cauliflower rice keeps it light while still feeling filling. Get the recipe: Cauliflower Fried Rice
8. Veggie and Hummus Wraps
Veggie and hummus wraps are an incredibly easy and versatile meal prep idea. To make these wraps, simply spread hummus on a whole wheat tortilla, then layer it with your choice of fresh veggies, such as cucumber, spinach, bell peppers, shredded carrots, and avocado. Add some protein by including chickpeas, tofu, or quinoa, and wrap it all up tightly. These wraps are perfect for lunch or a quick snack, and they can be customized to your taste preferences. You can also add a drizzle of olive oil or a sprinkle of lemon juice for extra flavor. These wraps can be prepared in bulk and stored in the fridge for a few days, making them perfect for busy weeks. The combination of fiber from the veggies, healthy fats from the hummus and avocado, and protein from the chickpeas makes these wraps satisfying and nutritious. Get the recipe: Veggie and Hummus Wraps
9. Sweet Potato and Black Bean Salad
Sweet potato and black bean salad is a hearty and flavorful meal that’s easy to prepare in advance. Roasted sweet potatoes provide a natural sweetness that pairs perfectly with the savory flavor of black beans. To make the salad, roast diced sweet potatoes with olive oil, salt, and pepper, then toss them with black beans, corn, avocado, and a simple lime vinaigrette. This salad is packed with fiber, vitamins, and healthy fats, making it a perfect lunch or dinner option. The ingredients hold up well in the fridge, so you can make a big batch and portion it out for the week. This dish is also easily customizable—you can add other veggies like tomatoes, bell peppers, or red onion, or swap the dressing for a creamy avocado dressing for extra richness. Get the recipe: Sweet Potato and Black Bean Salad
10. Roasted Cauliflower Tacos
Roasted cauliflower tacos are a flavorful, plant-based twist on the traditional taco. Cauliflower is seasoned with taco spices like cumin, chili powder, and paprika, then roasted until crispy and tender. The cauliflower is served in soft corn tortillas with fresh toppings like avocado, cilantro, and a squeeze of lime. For extra protein, you can add black beans or tofu to the tacos. These tacos are quick to make, and they’re perfect for meal prep. You can roast the cauliflower and store it in the fridge, then assemble the tacos when you’re ready to eat. The cauliflower is full of fiber and antioxidants, making these tacos a healthy option for any meal of the day. Get the recipe: Roasted Cauliflower Tacos
11. Avocado and Chickpea Sandwiches
Avocado and chickpea sandwiches are an easy and satisfying lunch option for meal prep. Mash together ripe avocado and canned chickpeas, then season with lemon juice, salt, and pepper. Spread the mixture on whole-grain bread and top with your favorite veggies, such as lettuce, tomato, and cucumber. The creamy avocado and protein-rich chickpeas make for a filling, flavorful filling, and the veggies add a fresh crunch. These sandwiches are easy to prepare in advance and can be stored in the fridge for a few days. You can even pack them with extra veggies or spread a little hummus or mustard for additional flavor.Get the recipe: Avocado and Chickpea Sandwiches
12. Roasted Vegetable Quinoa Salad
Roasted vegetable quinoa salad is a versatile and hearty meal prep option that’s perfect for busy weeks. To make it, roast your favorite vegetables—such as zucchini, bell peppers, and sweet potatoes—then toss them with cooked quinoa and a simple dressing made from olive oil, lemon juice, and herbs. This salad is packed with protein and fiber, thanks to the quinoa and vegetables, and it holds up well in the fridge for several days. You can add extra ingredients like chickpeas, feta cheese, or nuts for more texture and flavor. This salad can be eaten cold or at room temperature, making it a perfect lunch to pack for work or school.Get the recipe: Roasted Vegetable Quinoa Salad
Meal prepping veggie-based meals is a fantastic way to stay on track with your healthy eating goals while saving time throughout the week. These 12 simple veggie meal prep ideas offer a variety of flavorful and nutritious options that are easy to make and packed with vitamins, minerals, fiber, and plant-based protein. Whether you’re prepping for lunch, dinner, or even snacks, these meals are perfect for busy individuals who want to eat healthy without the stress. Try out these ideas, customize them to your preferences, and enjoy a week of tasty and nutritious veggie meals!
