Vegetarian meal prep doesn’t have to be complicated! There are delicious and healthy options tailored for busy days or lazy weekends which you can make in no time at all.
At Berry Street, we make it simple to talk to a licensed vegetarian dietitian who can create personalized meal prep plans that fit your plant-based lifestyle.
In this article, we’ll share 7 low-effort vegetarian meal prep recipes, including creamy avocado pasta salad, spinach mushroom pasta skillet, crispy zucchini fritters, and more to set your tastebuds on the road to wellness.
Let’s make meal prep easy and enjoyable!
7 Vegetarian Meal Prep Recipes Ideas That Are Low-Effort
Vegetarian meal prep is simple and satisfying with our curated recipes.
At Berry Street, we focus on meal plans that are quick, nutritious, and customizable—delivering on taste and convenience that’s perfect for busy lifestyles.
1. Easy Pasta Salad With Avocado
Creamy and vibrant, this avocado pasta salad is perfect for a quick and easy lunch meal prep session.
Ingredients:
Pasta Salad:
8 oz pasta
2 tbsp olive oil
1 small diced red onion
1 can whole, drained and rinsed kernel corn
2 cups halved cherry tomatoes
½ bunch chopped cilantro
Avocado Dressing:
1 ripe avocado
2 tbsp olive oil
¼ cup fresh basil
¼ cup fresh cilantro
1 clove peeled garlic
2 tbsp fresh lemon juice
1 tsp lemon zest
1 tsp salt
black pepper to taste
Cook the pasta according to the package instructions, then drain thoroughly and set it aside to cool slightly. Next, blend the avocado, olive oil, basil, cilantro, garlic, lemon juice, zest, salt, and pepper into a smooth and creamy dressing.
In a skillet on medium heat, sauté the diced onion in olive oil until they’re golden brown, then add the corn and cook until it’s caramelized for added sweetness and texture.
Finally, toss the pasta with the avocado dressing, sautéed vegetables, cherry tomatoes, and fresh cilantro in a bowl until everything is evenly coated. Serve immediately for a warm dish or refrigerate and enjoy it chilled for a refreshing meal later in the day. Consider adding tofu, edamame or beans to increase protein through plant based sources and make this meal even more satisfying.
According to the American Heart Association, this Easy Pasta Salad With Avocado is rich in healthy fats, nutrients, and antioxidants, supporting heart health and reducing inflammation.
After trying out this service, we discovered that a cardiovascular dietitian can include this dish in your customized plan for quick, balanced meals.
2. Parmesan Spinach Mushroom Pasta Skillet
Indulge in a creamy, spinach-filled one-pan pasta dish with earthy, vibrant ingredients that’s effortless to prepare.
Ingredients:
2 tbsp extra-virgin olive oil
6 minced garlic cloves
1 lb cleaned and sliced Cremini mushrooms
2¼ cups half-and-half or single cream
1 lb pasta of your choice
8 oz spinach
1 cup freshly grated Parmesan cheese
2 tbsp chopped flat-leaf parsley
salt and pepper to taste
Cook the pasta in a large skillet until it’s slightly undercooked, then drain it using a colander while reserving some leftover pasta water.
Sauté the garlic in olive oil in the same skillet until it’s fragrant, then add the mushrooms. Season them with salt and pepper, and cook until they’re golden brown and tender when pierced with a fork.
Next, stir in the spinach, allowing it to wilt, followed by the cream, simmering gently in the skillet till it thickens. Toss the drained pasta into the skillet with the Parmesan, parsley, and reserved pasta water, stirring everything until it’s well-coated and creamy.
You can adjust the seasoning as needed, then serve immediately for a warm and flavorful dish.
High in calcium and iron, this Parmesan Spinach Mushroom Pasta Skillet promotes bone strength due to the vitamin-K richness of avocados. Moreover, it helps you sustain your energy levels, which a sports dietitian from our team can attest to.
3. Crispy Garlic Parmesan Zucchini Fritters
These zucchini fritters make the perfect snack or savory side for vegetarians.
Ingredients:
Zucchini:
1 lb zucchini
1 tsp salt
Batter:
1 large egg
2 halved and finely sliced green onions
¼ cup grated parmesan
1 minced garlic clove
½ cup flour
½ tsp baking powder
pinch of pepper
4 tbsp olive oil, divided
For Serving:
1 cup Greek yogurt or sour cream
1 cup chopped green onions
Grate the zucchini and sprinkle with salt, letting it sit for a moment to release water before squeezing it dry.
Mix the zucchini with egg, green onions, Parmesan, garlic, flour, baking powder, and pepper in a bowl until it creates a thick batter.
Scoop the batter into a hot skillet with olive oil, frying until they’re golden on both sides, then remove from heat and serve warm, topped with sour cream or yogurt. Finally, garnish your fritters with fresh green onions for a crisp and flavorful snack or side dish.
Based on our first-hand experience, these Crispy Garlic Parmesan Zucchini Fritters are packed with fiber and nutrients such as potassium and vitamins B6 and A.
These ingredients support healthy skin for robust aging and nutrition, immune function, as well as cardiovascular health and digestion, as recommended by a gut health dietitian and cardiac dietitian.
4. Cheesy Corn Fritters
These delectable cheesy corn fritters served with a side of lentils are a great option for your vegetarian cooking repertoire.
Ingredients:
2 tbsp melted butter
2 eggs
¼ cup milk
½ cup flour
¾ tsp baking powder
¼ tsp salt
⅔ cup grated cheddar cheese
¼ cup grated Parmesan cheese
1 husked cob sweet corn
1 tbsp chives
Whisk together the melted butter, milk, and eggs in a bowl until smooth. Gradually mix in the flour, baking powder, and salt, stirring consistently. Next, fold in the grated cheeses, sweet corn, and chopped chives to create a thick batter.
Drop medium-sized scoops (about a tablespoon’s worth) of batter onto a hot, greased skillet and fry until they’re golden on both sides, flipping once to cook evenly. Lastly, serve the fritters hot and enjoy their cheesy, savory goodness immediately.
These corn fritters are high in fiber. As such, a constipation dietitian and sports dietitians can incorporate it into a specialized vegetarian meal plan to support digestion, muscle repair, and sustained energy levels.
5. Spicy Corn Salad
With its zesty flavors and spicy kick, this vibrant corn salad is perfect for a quick, healthy side dish or snack.
Ingredients:
2 cans of drained corn
½ diced red pepper
½ diced green pepper
½ diced yellow pepper
½ chopped red onion or 5 diced green onions,
1 handful of fresh and chopped cilantro
⅓ cup light sour cream
3 tbsp mayonnaise
⅓ cup shredded cheddar or Mexican cheese
a few handfuls of crushed chili flavored Fritos
pinch of cayenne to add heat
Sauté the diced peppers and onion in a skillet on medium heat until softened, then allow them to cool down completely. Combine the sautéed vegetables with corn, sour cream, mayonnaise, cheese, and cilantro in a large bowl, then add cayenne for extra heat if desired.
Chill thoroughly in your refrigerator, then top with crushed chili Fritos for a crunchy finish, and serve when you’re ready.
Drawing from the experience of a dietitian for your general well being, this spicy corn salad is rich in dietary fiber and vitamins A and C. Together, these ingredients boost immunity and aid with increased digestion, as reported by the Nebraska Corn Board.
It’s easy to achieve your wellness goals with personalized meal plans from Berry Street’s online Registered Dietitian services.
Our insurance-covered visits make it easy to stay healthy and balanced.
Get started and ‘find a Registered Dietitian’ today!
6. Baked Swiss Chard Potato Cakes
Crispy on the outside and soft inside, these potato cakes with Swiss chard are perfect for a healthy vegetarian main or side, as well as quick breakfast meal prep.
Ingredients:
1¾ lbs peeled and rinsed potatoes
2 stalks of swiss chards or spinach
2 eggs
2 tbsp finely chopped onion
½ tsp salt
½ tsp fresh cracked pepper
2 tbsp butter
1 tbsp milk
4 tbsp breadcrumbs
Boil the potatoes in a pot with water until they’re tender, then drain in a colander and mash in a separate bowl until they’re smooth.
Next, sauté the onions and Swiss chard in butter until they’re softened and fragrant. Mix with the mashed potatoes, eggs, milk, and seasonings, shaping them into cakes afterwards.
Coat the potato cakes with breadcrumbs and bake at 400°F in the oven for roughly 10 minutes or so or until they’re golden brown. You can serve them warm or freeze them for future use—the choice is yours.
Packed with fiber, vitamins, and antioxidants, these Baked Swiss Chard Potato Cakes promote digestive health and immunity.
A Registered Dietitian for weight loss can include this versatile recipe in vegetarian meal plans specifically tailored to your dietary preferences to improve your overall well being and promote healthy nutrition.
7. Tortellini Pasta In Garlic Spinach Tomato Sauce
This flavorful one-pan dish with creamy tortellini and fresh veggies is one of the best vegan meal prep recipes for an easy weeknight dinner.
Ingredients:
8oz uncooked tortellini
1 tbsp olive oil
1 medium minced onion
4 diced Roma tomatoes
2 cups fresh roughly chopped spinach
3 minced garlic cloves
½ tsp salt
½ tsp fresh cracked pepper
¼ cup vegetable stock
handful of crushed red chili pepper flakes
grated parmesan cheese for garnish
Sauté the minced onion and garlic in olive oil in a skillet on medium heat until fragrant. Add the diced tomatoes, spinach, vegetable stock, and seasonings, letting the mixture simmer until the spinach wilts beautifully.
Toss the cooked tortellini into the skillet, stirring continuously so it’s coated in the rich sauce. Garnish generously with Parmesan cheese and serve warm on a separate plate for a hearty, satisfying weeknight dish.
High in protein and iron, this Tortellini Pasta In Garlic Spinach Tomato Sauce supports muscle health and energy production.
As per our expertise, a vegan dietitian as well as sports dietitians can easily incorporate this meal into a balanced plan for nutrition and indulgence.
Conclusion
In this article, we revealed that vegetarian meal prep can be simple, delicious, and nutritious—making your meal prep low-effort and packed with flavor.
Ready to achieve your wellness goals? Let us at Berry Street pair you up with a ‘vegetarian dietitian near me’ who can craft a balanced, plant-based plan that fits your lifestyle.
Don’t wait—take the first step towards a healthier you right now with our Registered Dietitians!
