Vegetarian Meal Prep

Are you looking for healthy, affordable, quick but tasty vegetarian meal prep recipes? We’ve got you!

Meal prep can be time-consuming and can feel like a chore. Our vegetarian dietitians made a list of a variety of meals that are easy to implement into your week. Saving you time and money, meatless meal prep can go a long way!

Breakfast Ideas

Overnight Oats Recipe

The combo of no-cook and easily customizable makes it an ideal, exciting breakfast. Oats are great for lowering cholesterol and improving gut health. Kick it up a notch with chia and flax seeds for omega-3s. You can even add fruits for natural sweetness and antioxidants.

Savory Egg Bites Recipe

This protein-packed muffin is made with eggs and cottage cheese. Even better, you can add your favorite veggies to customize it how you like. From sundried tomatoes, spinach, and carrots, you can make these super easy grab-and-go snacks in a hundred different ways.

Lunch Ideas

Mediterranean Salad Recipe

This refreshing side or even meal, will leave you wanting more. The rainbow of veggies will provide you with numerous vitamins and fiber. The dressing has heart-healthy fats and can be stored separately for easy vegetarian meal prep. Add couscous for your fill of carbohydrates and some roasted chickpeas for protein.

Egg Salad Recipe

This egg salad can be made quickly with no cooking time. Also, it is an excellent source of protein, vitamin B12, and healthy fats from the eggs and Greek yogurt. Greek yogurt also brings a bonus of calcium. To round the meal, have it with a whole wheat tortilla or bread and an array of veggies of your choice.

Rice & Veggie Stir-Fry Recipe

This classic Asian dish is known for its convenience and budget-friendliness. In 15 minutes, you can have a cheap vegetarian meal prep done, using any vegetables and protein you have on hand.

Chickpea “Tuna” Salad Recipe 

Combine mashed chickpeas, mayo, cucumbers, onion, and spices, and that’s it! This quick meatless meal prep is high in protein, fiber, and iron. It is a great swap for traditional tuna. Pair it with whole grain bread, lettuce or crackers to complete the meal/snack.

Burrito Bowls Recipe

This cheap well-rounded meal prep using rice, beans, and veggies is a great way to incorporate all the food groups deliciously. You can add guacamole for healthy fats and/or tofu for extra protein. And if you can handle the spice, drizzle some of your favourite hot sauce.

Mediterranean baked Sweet Potatoes Recipe

These easy loaded sweet potatoes can be made however you like. In this version, you can use chickpeas for the protein and fiber and humus-based sauce to elevate the dish with healthy fats and taste.

Pasta Salad Recipe

Packed with various roasted vegetables, a healthy olive oil-based dressing and pasta for energy, this pasta dish can make a great lunch or side. Plus, the feta adds saltiness, calcium, and vitamin B12.

Dinner Ideas

General Tso Tofu Recipe

This plant-based twist on an Asian takeout dish will satisfy your cravings. Tofu is a complete protein and rich in iron. As a quick tip, use low sodium tamari/soy sauce to easily reduce sodium. Pair it with steamed broccoli and brown rice to make it a full meal.

Vegetarian Lasagna Recipe

This vegetarian lasagna is a nostalgic, comforting meal that is perfect for meal prep. Our vegetarian dietitians love this recipe thanks to the pasta noodles that fuel the body, while the vegetables maintain heart and gut health. Meanwhile the creamy ricotta has protein, calcium, and fats. 

Hakka-Inspired Noodles Recipe

In a marriage between Chinese and Indian food, you have to try hakka noodles. This easy cheap vegetarian meal can be easily boosted with plenty of veggies and tofu for protein. You can even add edamame more protein, fiber, and a pop of colour.

Lentil Sloppy Joes Recipe

This hearty meatless meal made with lentils is rich in fiber, protein, B vitamins, and iron. It is also easy to freeze the lentils and then de-thaw them whenever you need it. Quick tip: Use canned lentils to cut down time easily.

Stuffed Bell Peppers Recipe

This Southern American classic is filled with love. High in vitamin C, these colourful bell peppers are a fun and nutritious way to hold the meatless goods. You can use spiced beans, quinoa, and leftover veggies to fill it and then top it with shredded cheese of your choice.

Coconut & Lentil Curry Recipe 

Super convenient to make, yet it gives one of the most amazing flavour profiles. This curry, features lentils for fiber and protein and spinach for vitamins A, C and K. As vegetarian dietitians we love this recipe because you can portion it in the freezer for a quick vegetarian meal on busy days.

Happy prepping!