18 Vegetarian Meal Prep Recipes for the Week Ahead

Are you ready to start your week with a healthy and yummy meal plan? Let's explore delicious vegetarian meal prep recipes that are easy to make and fun to eat. You can make quinoa bowls, lentil soup, and many other tasty dishes to fuel your body.

These recipes are perfect for anyone who wants to eat healthy and feel happy. They are also great for the planet and animals. By choosing vegetarian meals, you can make a positive change in your life and the world around you.

1. Vegetarian Quinoa Breakfast Bowls

Delicious and nutritious quinoa breakfast bowls packed with roasted vegetables.

Ingredients

• 1 cup quinoa
• 2 cups water
• 2 tablespoons olive oil
• 1 cup mixed vegetables
• 1/2 cup cherry tomatoes
• 1/4 cup chopped fresh herbs
• Salt and pepper to taste

Instructions

1. Preheat the oven to 400°F (200°C).
2. Rinse the quinoa in a fine mesh strainer and cook according to package instructions.
3. Toss the mixed vegetables and cherry tomatoes with olive oil, salt, and pepper on a baking sheet.
4. Roast the vegetables in the oven for 20-25 minutes, or until tender.
5. Fluff the cooked quinoa with a fork and divide among bowls.
6. Top the quinoa with roasted vegetables, chopped fresh herbs, and any desired additional toppings.
7. Serve warm and enjoy.

2. Lentil Soup Meal Prep

Hearty lentil soup perfect for a quick and nutritious meal prep.

Ingredients

• 1 cup dried green or brown lentils, rinsed and drained
• 4 cups vegetable broth
• 1 large onion, chopped
• 2 cloves garlic, minced
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 can diced tomatoes
• 1 teaspoon dried thyme
• Salt and pepper, to taste

Instructions

1. In a large pot, sauté the onion, garlic, carrots, and celery in a little water until the vegetables are tender.
2. Add the lentils, vegetable broth, diced tomatoes, and thyme to the pot.
3. Bring the mixture to a boil, then reduce the heat and let simmer for 30-40 minutes, or until the lentils are tender.
4. Season the soup with salt and pepper to taste.
5. Portion the soup into individual containers and refrigerate or freeze for later use.
6. Reheat the soup when ready to eat and serve hot.

3. Roasted Vegetable Wraps

Delicious roasted vegetable wraps made with fresh vegetables and whole wheat wraps.

Ingredients

• 1 cup roasted eggplant
• 1 cup roasted zucchini
• 1 cup roasted red bell pepper
• 1/4 cup hummus
• 4 whole wheat wraps
• 1 cup mixed greens
• 1/2 cup sliced cucumber
• 1/2 cup sliced carrots
• Salt and pepper to taste

Instructions

1. Preheat the oven to 425°F (220°C).
2. Roast the eggplant, zucchini, and red bell pepper in the oven for 30-40 minutes, or until tender.
3. Spread 1 tablespoon of hummus on each wrap.
4. Arrange 1/4 cup of mixed greens on each wrap.
5. Add 1/4 cup of roasted vegetables on top of the greens.
6. Add sliced cucumber and carrots on top of the vegetables.
7. Season with salt and pepper to taste.
8. Roll up the wrap tightly and slice in half.
9. Serve immediately and enjoy.

4. Grilled Tofu Salad Jars

Grilled Tofu Salad Jars are a healthy and easy meal prep option.

Ingredients

• 1 block of firm tofu
• 1/2 cup of mixed greens
• 1/2 cup of cherry tomatoes
• 1/4 cup of cucumber slices
• 1/4 cup of carrots slices
• 2 tablespoons of balsamic vinaigrette
• 1 teaspoon of olive oil
• Salt and pepper to taste

Instructions

1. Preheat the grill to medium-high heat and cut the tofu into small cubes.
2. Grill the tofu for 3-4 minutes per side, until it's golden brown and crispy.
3. In a large bowl, combine the mixed greens, cherry tomatoes, cucumber slices, and carrots slices.
4. In a small bowl, whisk together the balsamic vinaigrette and olive oil.
5. Add the grilled tofu to the bowl with the mixed greens and pour the dressing over the top.
6. Season with salt and pepper to taste, then divide the salad among four jars or containers.
7. Refrigerate the salad jars for up to 3 days and serve chilled.

5. Chickpea and Avocado Salad

A healthy and invigorating salad made with chickpeas and avocado.

Ingredients

• 1 can chickpeas
• 1 ripe avocado
• 1/2 red onion
• 1/4 cup cherry tomatoes
• 2 tablespoons lemon juice
• 1 teaspoon olive oil
• Salt and pepper to taste

Instructions

1. Drain and rinse the chickpeas, then place them in a large bowl.
2. Cut the avocado into small pieces and add to the bowl with chickpeas.
3. Chop the red onion and add it to the bowl.
4. Halve the cherry tomatoes and add them to the bowl.
5. In a small bowl, whisk together lemon juice and olive oil.
6. Pour the dressing over the chickpea mixture and toss to combine.
7. Season with salt and pepper to taste.
8. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes.
9. Serve chilled and enjoy.

6. Spinach and Feta Stuffed Bell Peppers

A flavorful and nutritious dish filled with spinach, feta, and bell peppers.

Ingredients

• 4 bell peppers
• 1 package frozen chopped spinach, thawed and drained
• 1/2 cup crumbled feta cheese
• 1/2 cup cooked rice
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a bowl, mix together spinach, feta cheese, and cooked rice.
4. Stuff each bell pepper with the spinach mixture.
5. Drizzle olive oil over the bell peppers.
6. Season with salt and pepper to taste.
7. Bake for 25-30 minutes or until the bell peppers are tender.

7. Vegan Black Bean and Sweet Potato Enchiladas

Flavorful vegan enchiladas filled with black beans and sweet potatoes.

Ingredients

• 1 can black beans, drained and rinsed
• 2 large sweet potatoes, cooked and diced
• 1 onion, diced
• 2 cloves garlic, minced
• 1 red bell pepper, diced
• 1 can enchilada sauce
• 6 whole wheat tortillas
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper, to taste
• Chopped fresh cilantro, for garnish

Instructions

1. Preheat oven to 400°F (200°C).
2. In a large skillet, heat 1 tablespoon of oil over medium heat.
3. Add onion, garlic, and red bell pepper, and cook until the vegetables are tender.
4. In a large bowl, combine cooked black beans, roasted sweet potatoes, and skillet mixture.
5. Stir in cumin, paprika, salt, and pepper.
6. Spread a thin layer of enchilada sauce at the bottom of a 9x13-inch baking dish.
7. Fill each tortilla with black bean and sweet potato mixture, and roll up.
8. Place rolled tortillas seam-side down in the baking dish, and cover with remaining enchilada sauce.
9. Cover with aluminum foil and bake for 25 minutes.
10. Remove the foil and bake for an additional 10-15 minutes, or until the tortillas are tender.
11. Garnish with chopped cilantro and serve hot.

8. Quinoa and Black Bean Bowl Prep

Wholesome quinoa and black bean bowl filled with roasted vegetables and a citrus vinaigrette.

Ingredients

• 1 cup quinoa
• 2 cups water
• 1 can black beans, drained and rinsed
• 2 tablespoons olive oil
• 1 red onion, diced
• 2 cloves garlic, minced
• 2 cups mixed vegetables
• 2 tablespoons citrus vinaigrette
• Salt and pepper to taste

Instructions

1. Preheat oven to 400°F (200°C).
2. In a medium saucepan, bring quinoa and water to a boil, then reduce heat and simmer for 15-20 minutes.
3. In a large bowl, whisk together olive oil, diced onion, and minced garlic.
4. Add mixed vegetables to the bowl and toss to coat with the oil mixture.
5. Spread the vegetables on a baking sheet and roast for 20-25 minutes.
6. In a large bowl, combine cooked quinoa, black beans, and roasted vegetables.
7. Drizzle citrus vinaigrette over the top and season with salt and pepper to taste.
8. Serve hot, garnished with fresh herbs if desired.

9. Stuffed Portobello Mushrooms

Savory stuffed portobello mushrooms filled with cheese and herbs.

Ingredients

• 4 large portobello mushrooms
• 1/4 cup grated mozzarella cheese
• 1/4 cup grated parmesan cheese
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 tablespoon chopped fresh parsley
• Salt and pepper to taste

Instructions

1. Preheat the oven to 375°F (190°C).
2. Clean and prepare the mushrooms by removing the stems and scraping out the gills.
3. In a bowl, mix together mozzarella cheese, parmesan cheese, olive oil, garlic, and parsley.
4. Stuff each mushroom cap with the cheese mixture, dividing it evenly.
5. Season with salt and pepper to taste.
6. Place the stuffed mushrooms on a baking sheet lined with parchment paper.
7. Bake for 15-20 minutes, or until the mushrooms are tender and the cheese is melted and golden brown.

10. Eggplant Parmesan Casserole

A classic Italian dish made with breaded eggplant, melted mozzarella, and rich tomato sauce.

Ingredients

• 2 large eggplants, sliced
• 1 cup all-purpose flour
• 1 tsp salt
• 1 tsp black pepper
• 1 cup breadcrumbs
• 1 cup grated mozzarella cheese
• 1 cup tomato sauce
• 1 cup grated parmesan cheese
• 1 tbsp olive oil
• Fresh basil leaves

Instructions

1. Preheat the oven to 375°F (190°C).
2. Prepare the breading station with flour, eggs, and breadcrumbs.
3. Dip each eggplant slice into the flour, then the eggs, and finally the breadcrumbs.
4. Heat the olive oil in a large skillet and fry the breaded eggplant slices until golden brown.
5. In a separate saucepan, heat the tomato sauce over medium heat.
6. In a large baking dish, create a layer of tomato sauce, followed by a layer of fried eggplant slices.
7. Sprinkle mozzarella and parmesan cheese over the eggplant layer.
8. Repeat the layers until all ingredients are used, finishing with a layer of cheese on top.
9. Bake the casserole in the preheated oven for 30-40 minutes, or until the cheese is melted and bubbly.
10. Remove from the oven and garnish with fresh basil leaves before serving.

11. Zucchini Noodle Stir Fry

Quick and easy zucchini noodle stir fry with vegetables and savory sauce.

Ingredients

• 1 medium zucchini
• 1 cup broccoli florets
• 1 cup sliced bell peppers
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1 tablespoon soy sauce
• Salt and pepper to taste

Instructions

1. Spiralize the zucchini into noodles and set aside.
2. Heat olive oil in a large skillet over medium-high heat.
3. Add the broccoli, bell peppers, and garlic to the skillet and cook until tender.
4. Add the zucchini noodles to the skillet and cook for 2-3 minutes.
5. In a small bowl, whisk together soy sauce and a pinch of salt and pepper.
6. Pour the sauce over the zucchini noodles and vegetables, and stir to combine.
7. Cook for an additional minute and serve hot.

12. Butternut Squash and Lentil Curry

Hearty and aromatic curry made with roasted butternut squash and lentils.

Ingredients

• 1 medium butternut squash
• 1 cup brown or green lentils
• 2 medium onions
• 3 cloves garlic
• 1 tablespoon grated fresh ginger
• 1 teaspoon ground cumin
• 1 teaspoon curry powder
• 1/2 teaspoon turmeric
• 1/2 teaspoon cayenne pepper
• 1 can diced tomatoes
• 2 cups vegetable broth
• Salt and pepper, to taste
• Fresh cilantro, for garnish

Instructions

1. Preheat the oven to 400°F (200°C).
2. Peel and dice the butternut squash into 1-inch cubes.
3. Place the squash on a baking sheet, toss with a little oil, and roast for 30-40 minutes, or until tender.
4. In a large pot, heat a couple of tablespoons of oil over medium heat.
5. Add the onions and cook, stirring occasionally, until they are lightly browned, about 8 minutes.
6. Add the garlic, ginger, cumin, curry powder, turmeric, and cayenne pepper, and cook for 1 minute.
7. Stir in the lentils, diced tomatoes, and vegetable broth.
8. Bring the mixture to a boil, then reduce the heat to low and simmer, covered, for 20-25 minutes, or until the lentils are tender.
9. Add the roasted squash to the pot and season with salt and pepper to taste.
10. Serve the curry hot, garnished with fresh cilantro.

13. Tempeh and Vegetable Kabobs

Grilled tempeh and vegetable kabobs make a healthy and flavorful meal.

Ingredients

• 1 package of tempeh
• 1 red bell pepper
• 1 yellow bell pepper
• 1 onion
• 2 cloves of garlic
• 2 zucchinis
• 2 cherry tomatoes
• 2 tbsp olive oil
• 1 tbsp soy sauce
• Salt and pepper to taste

Instructions

1. Preheat the grill to medium-high heat.
2. Cut the tempeh into 1-inch pieces and set aside.
3. Cut the bell peppers, onion, garlic, and zucchinis into 1-inch pieces.
4. Thread the tempeh and vegetables onto skewers.
5. Brush the kabobs with olive oil and season with salt, pepper, and soy sauce.
6. Grill the kabobs for 10-12 minutes, turning occasionally.
7. Serve hot and enjoy.

14. Green Smoothie Packs

Start your day with a nutritious and invigorating green smoothie pack.

Ingredients

• 2 cups frozen spinach
• 1 cup frozen pineapple
• 1/2 cup frozen mango
• 1/2 banana
• 1/2 cup unsweetened almond milk
• 1 tablespoon chia seeds
• 1 scoop vanilla protein powder

Instructions

1. Add all the ingredients to a blender and blend until smooth.
2. Pour the mixture into an ice cube tray and freeze for at least 2 hours.
3. Once frozen, remove the green smoothie packs from the tray and store them in an airtight container or freezer bag.
4. To serve, simply add 1-2 green smoothie packs to a blender with your preferred liquid and blend until smooth.
5. You can customize your smoothie by adding your favorite fruits, nuts, or seeds.

15. Cauliflower Fried Rice Meal Prep

Cauliflower Fried Rice Meal Prep is a healthy, low-carb twist on traditional fried rice.

Ingredients

• 1 head of cauliflower
• 2 tablespoons of vegetable oil
• 1 small onion
• 2 cloves of garlic
• 1 cup of mixed vegetables
• 2 eggs
• 1 teaspoon of soy sauce
• Salt and pepper to taste

Instructions

1. Rinse the cauliflower and remove the leaves and stem.
2. Cut the cauliflower into florets and pulse in a food processor until it resembles rice.
3. Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat.
4. Add the diced onion and minced garlic and cook until the onion is translucent.
5. Add the mixed vegetables and cook until they are tender-crisp.
6. Push the vegetables to one side of the skillet, then add the remaining 1 tablespoon of vegetable oil.
7. Crack in the eggs and scramble them until they are cooked through.
8. Mix the eggs with the vegetables, then add the cauliflower "rice" to the skillet.
9. Stir in the soy sauce and cook for an additional 2-3 minutes.
10. Season with salt and pepper to taste, then serve.

16. Vegetarian Sushi Rolls

Delicious vegetarian sushi rolls made with cucumber and avocado.

Ingredients

• 1 cup cooked Japanese rice
• 1/2 cup water
• 1/4 cup rice vinegar
• 1 tablespoon sugar
• 1 teaspoon salt
• 1/2 cucumber
• 1 avocado
• 1 sheet of nori seaweed
• Sesame seeds and soy sauce for garnish

Instructions

1. Prepare the sushi rice according to the package instructions.
2. Cut the cucumber and avocado into thin slices.
3. Lay a nori sheet flat on a sushi mat.
4. Spread a thin layer of sushi rice onto the nori sheet.
5. Place the cucumber and avocado slices in the middle of the rice.
6. Roll the sushi using the mat and apply gentle pressure.
7. Slice the roll into 8 equal pieces.
8. Garnish with sesame seeds and serve with soy sauce.

17. Grilled Vegetable and Hummus Wraps

Grilled vegetable and hummus wraps are a healthy and tasty meal prep option.

Ingredients

• 1 cup mixed greens
• 1 cup sliced bell peppers
• 1 cup sliced zucchini
• 1 cup sliced eggplant
• 1/2 cup hummus
• 4 whole wheat tortillas
• 1/4 cup chopped cucumber
• Salt and pepper to taste

Instructions

1. Preheat grill to medium-high heat.
2. Brush the sliced bell peppers, zucchini, and eggplant with a little bit of oil.
3. Grill the vegetables for 3-4 minutes per side, or until tender.
4. Spread 2 tablespoons of hummus on each tortilla.
5. Top the hummus with mixed greens, grilled vegetables, and chopped cucumber.
6. Season with salt and pepper to taste.
7. Roll up the wraps tightly and slice in half.
8. Serve immediately or store in the refrigerator for up to 3 days.

18. Mushroom and Spinach Stuffed Shells

Creamy mushroom and spinach filled pasta shells baked to perfection.

Ingredients

• 12 jumbo pasta shells
• 2 cups mixed mushrooms
• 2 cups fresh spinach
• 1 cup ricotta cheese
• 1/2 cup grated mozzarella
• 1/4 cup grated parmesan
• 1 tsp dried basil
• 1 tsp dried oregano
• Salt and pepper to taste
• 1 tbsp olive oil

Instructions

1. Preheat the oven to 375°F (190°C).
2. Cook the pasta shells according to package instructions.
3. Sauté the mushrooms and spinach in olive oil until tender.
4. Mix the ricotta cheese with mozzarella, parmesan, basil, oregano, salt, and pepper.
5. Combine the cooked mushroom and spinach mixture with the cheese mixture.
6. Stuff each pasta shell with the mushroom and cheese mixture.
7. Place the stuffed shells in a baking dish and cover with marinara sauce and mozzarella cheese.
8. Bake for 25-30 minutes or until the cheese is melted and bubbly.

Conclusion

You'll be fueling your week like a well-oiled machine, just like a car running smoothly on a full tank, with these 18 vegetarian meal prep recipes. As you prep, you'll save time, just as a study showed that meal prepping can save up to 2 hours daily, freeing you to focus on what matters.