Vegan meal prep is all about creating nutritious, plant-based meals that align with a vegan lifestyle—focused on vegetables, grains, nuts, fruits, and plant-derived foods.
At Berry Street, we make it easy to connect with a vegan dietitian who can guide you in curating the perfect meal prep plan, from selecting vegan-friendly recipes to storing meals safely and effectively.
In this article, we’ll share top tips for planning, cooking, and organizing vegan meals, plus mouthwatering dinner recipes that’ll have you coming back for seconds.
Let’s simplify your wellness journey and make healthy eating effortless!
Top Planning Tips For Easy Vegan Meal Prep
Much like keto meal prep, vegan meal prep doesn’t have to be overwhelming.
With the right strategies, you can save time, reduce stress, and try out nutritious, easy vegetarian meal prep recipes throughout the week.
At Berry Street, our Registered Dietitians have worked with countless individuals to refine meal prep strategies that are practical and effective.
Here are our top tips to help you get started on your new vegan lifestyle.
1. Think About How Much Food You Need For the Week
Before you start cooking, plan the number of meals you’ll need. Consider how many breakfasts, lunches, dinners, and snacks you’ll prepare, keeping portion sizes in mind.
Based on our first-hand experience, assessing your needs helps prevent waste and ensures you’ll have enough food without overprepping.
2. Choose Your Recipes
Select a variety of vegan recipes that balance flavors, textures, and nutrients. We suggest looking for recipes that use overlapping ingredients to save money and reduce waste.
A plant based Registered Dietitian from our team will encourage you to experiment with vegan-friendly dishes like hearty stews, fresh salads, and simple grain bowls to add variety to your weekly menu.
In this way, your vegan meal prep can be more enjoyable when the recipes you select are specifically tailored to your tastes and dietary goals.
3. Choose Some Not-Recipes Too
Not every meal needs to follow a strict recipe. Every now and then, you might find yourself incorporating flexible, no-recipe options during your week.
For example, grain and veggie bowls, wraps, simple pasta dishes, roasted vegetables and a plant-based protein source can be combined with your favorite dressing for a quick, vegan-friendly meal.
This approach adds versatility to your prep routine and reduces decision fatigue during the week.
4. Make a Grocery List
A detailed grocery list is essential for efficient vegan meal prep.
Organize your list by categories to streamline your shopping trip, such as:
produce
grains
proteins
pantry staples
Drawing from our experience, a well-structured list minimizes the risk of impulse purchases and forgotten items when preparing vegan dishes.
5. Do Some Shopping
Shop smart by choosing stores with fresh, affordable produce and vegan-friendly options. Stick to your list, but stay flexible for deals or seasonal ingredients that may inspire creativity.
In this way, shopping with a plan reduces costs and makes the process less stressful.
6. Cook Your Vegan Meals
Dedicate a specific time to batch cook your vegan meals.
This means preparing staples like roasted vegetables, grains, and vegan protein meal prep such as lentils and beans in bulk, then cooking more intricate recipes afterwards. Consider investing in time-saving tools like a slow cooker or pressure cooker.
Through our trial and error, we discovered that breaking up vegan meal prep into manageable tasks (like chopping veggies first, then cooking) boosts efficiency and reduces burnout.
7. Store Your Vegan Meals
Use quality storage containers to keep your vegan meals fresh. Glass containers are ideal for reheating, while stackable options save space.
Label your meals with dates to track freshness. Let any vegan leftover dishes you make cool down completely, then refrigerate them for the next few days or freeze extras for later.
In this context, proper storage is key to extending the life of your meal prep and maintaining food safety to keep you and your loved ones safe.
Meal prep doesn’t just save time—it makes vegan living easier and more enjoyable.
At Berry Street, our dietitians & nutritionists specialize in crafting personalized meal plans and providing expert advice to ensure your meal prep journey is successful.
Let a vegan Registered Dietitian from our team help you achieve your plant-based goals with confidence!
Best Vegan Meal Prep Dinner Recipe Ideas
Explore the best vegan meal prep dinner ideas below that are nutritious, easy to prepare, and perfect for simplifying your meal planning.
Lentil Tomato Pasta Stew
This Lentil Tomato Pasta Stew is comforting and hearty, making it perfect as a simple lunch meal prep option for a vegan staple.
Ingredients:
2 tbsp olive oil
1 large chopped onion
3 stalks chopped celery
3 scrubbed or peeled, chopped carrots
5 cloves minced garlic to taste
3 tbsp tomato paste
1 cup brown, green, black, or French lentils
1½ cups (5 oz) medium or small pasta shells
3 cups (28 oz) crushed tomatoes
4 cups vegetable or vegan no-chicken broth
2 cups water
2 tsp dried oregano or Italian seasoning
½ tsp kosher salt
1 bunch stemmed and chopped Tuscan or curly kale
freshly ground black pepper to taste
cashew Parmesan cheese (optional for topping)
chopped fresh parsley leaves (optional for topping)
Heat some olive oil in a pot over medium heat, then sauté the onion, celery, and carrots until they’re softened. Add the garlic and tomato paste, stirring briefly and consistently. Next, mix in the lentils, pasta, tomatoes, broth, water, and oregano, simmering for 15 minutes or so.
From there, you’ll add the kale and salt, cooking it until it’s tender. Finish with the black pepper, garnishing with Parmesan or parsley afterwards, and serving warm.
Our research indicates that this vegan-friendly stew is a powerhouse of fiber, plant-based protein, and antioxidants.
The lentils, kale, and tomatoes in this recipe support heart health through the reduction of Low-Density Lipoprotein (LDL) cholesterol as well as strengthening your immunity.
A cardiac dietitian from our team can adjust this stew to your taste and nutritional needs, making vegan meal prep hassle-free and delicious.
Vegan Sweet Potato And Lentil Shepherd’s Pie
This Vegan Sweet Potato And Lentil Shepherd’s Pie is a cozy, plant-based twist on a classic comfort food—layered with mashed sweet potatoes and savory lentils for nutrition and flavor.
Ingredients:
Mashed Sweet Potato Layer:
3½ lbs sweet potatoes
¾ tsp salt
½ tsp garlic powder
¾ cup non-dairy milk
3 tbsp vegan butter
Lentil Layer:
2¼ cups brown or green lentils
1 tbsp olive or grapeseed oil
1 large chopped white or yellow onion
2 large chopped shallots
2 cloves minced garlic
2 medium peeled and diced carrots
2 medium chopped celery stalks
10 oz sliced white button or cremini mushrooms
1½ tbsp fresh thyme leaves
1 tbsp fresh and roughly chopped rosemary
¼ tsp rubbed sage
1 tbsp sherry or balsamic vinegar
½ cup vegetable broth
salt and pepper to taste
⅓ cup bread crumbs (optional for topping)
Boil the sweet potatoes in a pot with water on the stovetop for up to 20 minutes, then drain with a colander. In a separate bowl, mash the sweet potato with the vegan butter, non-dairy milk, salt, and garlic powder until the mixture is smooth and fluffy.
In a large skillet, sauté the onion, shallots, garlic, and vegetables until they’re fragrant and tender when pierced with a fork. From there, you’ll stir in the lentils, broth, and seasonings.
When you’re done cooking, layer the lentil mixture in a casserole dish. Next, spread the mashed potatoes on top, sprinkle with breadcrumbs, and bake at 350°F for 40-45 minutes in the oven until the top is golden and bubbling.
As per our expertise, sweet potatoes are rich in beta-carotene, fiber and antioxidants, while the lentils provide plant-based protein and iron, increasing energy levels and promoting immune health.
‘Find a Registered Dietitian near me’ at Berry Street to create personalized, plant-based meal plans that fit your lifestyle and simplify vegan meal prep today!
Cumin Roasted Carrot And Lentil Tacos
These bright, zesty Cumin Roasted Carrot And Lentil Tacos make for a fun and nutritious meal prep option.
Ingredients:
¾ cup dry green or brown lentils
8 (1lb) peeled and trimmed carrots
3 tbsp olive oil
1½ tsp divided ground cumin
1 tsp ground coriander
¼ tsp smoked paprika
½ tsp harissa spice blend
coarse salt
1 small chopped red onion
½ tsp ground chili powder
1 tbsp freshly squeezed lime juice plus extra for serving
½ tsp sea salt to taste
freshly ground black pepper
8 corn or whole wheat soft tacos
2 large Hass avocados
Preheat the oven to 400°F and roast the carrots with olive oil, cumin, coriander, paprika, and harissa until they’re tender.
In a separate skillet, sauté the onion and lentils with cumin, lime juice, and salt. Remove all the taco ingredients from the oven and stovetop and mix them together in a bowl when they’re finished cooking.
Finally, assemble the tacos with the lentil mixture, roasted carrots, and fresh avocado slices and serve right away.
The carrots and lentils are packed with fiber, prebiotics and vitamins, promoting healthy digestion and sustained energy.
Conclusion
In this article, we uncovered the essentials of vegan meal prep, from planning weekly portions to choosing recipes to cooking and storing meals.
With these tips, healthy vegan meal prep becomes simpler and more enjoyable. Whether you're just starting or looking to refine your approach, a vegan dietitian can guide you.
Ready to make plant-based eating a breeze? Connect with a ‘dietitian close to me’ at Berry Street who can create a personalized meal plan tailored to your goals.
Let’s make wellness effortless—together!
