Vegan Meal Prep: 7-Day Plan & High-Protein Recipes

Vegan meal prep doesn’t have to be complicated or bland. With a few batch-cooked staples, flavor‑packed sauces, and smart storage, you can power through the week with meals that reheat beautifully, support your goals, and taste great.

TL;DR: This guide gives you a flexible 7‑day plan with 25+ meal ideas. Batch once, eat well all week, and hit your protein goals—without cooking every night.

Quick Start (10 minutes)

• Choose your path: Follow the 7‑day plan as written, or use it as a plug‑and‑play template—swap in any ideas from the lists below.
• Batch the basics: On Sunday, cook the make‑ahead components noted under the plan (proteins, grains, sauces).
• Store it right: Cool in shallow containers and refrigerate within 2 hours to lock in freshness.

Want your meals to match your goals? Start with a solid serving of protein at every meal and use our 5‑minute beginner’s guide to tracking macros to set simple targets.

7‑Day Vegan Meal Prep Plan (mix‑and‑match)

Batch‑cook once, then assemble in 5–10 minutes. Each day includes a reheatable lunch and dinner plus grab‑and‑go snacks.

Prep these specific items on Sunday to cover the week:

• Proteins:
  • Baked tofu slabs (for burrito bowls, lettuce cups, stir‑fries).
  • Maple‑mustard tempeh (for Tuesday dinner and Saturday fajitas).
  • Seitan strips (for Thursday stir‑fry).
• Legumes & stews:
  • Big pot of red lentil coconut curry (Monday dinner + extra portions).
  • Batch of lentil bolognese (Wednesday dinner + leftovers).
  • Black‑eyed pea and kale stew base (Thursday dinner).
  • Seasoned black beans (for bowls, wraps, and taco night).
• Grains & starches:
  • Brown rice and/or quinoa (for bowls and curries).
  • Roasted sweet potatoes (sheet‑pan).
  • Whole‑wheat pasta (for bolognese).
• Veggies:
  • Sheet‑pan broccoli/cauliflower and fajita peppers/onions.
  • Chopped salad kit (kale/cabbage slaw) for crunch all week.
• Sauces (see recipes below):
  • Lemon‑tahini, peanut‑ginger, and chimichurri.

Monday

• Breakfast: Overnight oats with soy milk, chia, berries, and hemp seeds.
• Lunch: Tofu burrito bowl (rice, black beans, fajita veggies, pico, lime).
• Dinner: Red lentil coconut curry over brown rice.
• Snack: Apple + peanut butter; roasted chickpeas.

Tuesday

• Breakfast: Tofu scramble wrap (spinach, peppers) with salsa.
• Lunch: Peanut‑edamame soba noodles with cucumber and carrots.
• Dinner: Sheet‑pan maple‑mustard tempeh with roasted sweet potatoes and broccoli.
• Snack: Soy yogurt + granola; baby carrots + hummus.

Wednesday

• Breakfast: Protein smoothie (soy milk, pea protein, banana, oats).
• Lunch: Mediterranean chickpea power salad (cherry tomatoes, cucumbers, olives, herbs).
• Dinner: Lentil bolognese over whole‑wheat pasta + side salad.
• Snack: Trail mix; orange.

Thursday

• Breakfast: Savory oatmeal with edamame, scallions, and chili crisp.
• Lunch: Seitan stir‑fry over quinoa, finished with chimichurri.
• Dinner: Black‑eyed pea and kale stew with garlic bread.
• Snack: Rice cakes + almond butter; grapes.

Friday

• Breakfast: Chia pudding parfait with soy yogurt and mango.
• Lunch: BBQ soy‑curl wrap with cabbage slaw.
• Dinner: Thai basil tofu lettuce cups + steamed jasmine rice.
• Snack: Edamame pods; dark chocolate square.

Saturday

• Breakfast: Pancake stack made with soy milk + fruit.
• Lunch: Chickpea “tuna” sandwiches on sprouted bread with pickles.
• Dinner: Veggie fajitas with tempeh, peppers/onions, guac, and tortillas.
• Snack: Protein bar; cucumber slices + tahini dip.

Sunday

• Breakfast: Avocado toast with hemp seeds + side of soy skyr.
• Lunch: One‑pot red beans and rice with green onion.
• Dinner: Speedy vegan chili; freeze extra portions.
• Snack: Pear + walnuts.

Tip: If you prefer to cook twice, split prep across Sunday and Wednesday to keep textures extra fresh.

25+ Vegan Meal Prep Ideas by Category

Breakfast

• Baked blueberry oatmeal bars.
• Chickpea‑flour veggie “egg” muffins.
• Breakfast quinoa bowls with almond milk, toasted coconut, and berries.
• Cinnamon‑raisin overnight farro.
• Peanut butter–apple breakfast cookies.

Lunch

• Buffalo cauliflower and chickpea bowls with ranch‑style tahini.
• Sushi bowls with baked teriyaki tofu, avocado, cucumber, and nori.
• Greek orzo salad with white beans, tomatoes, cucumbers, and olives.
• Miso‑roasted veggie grain bowls with sesame seeds.
• Curry chickpea salad lettuce cups.

Dinner

• Mushroom‑lentil shepherd’s pie with sweet potato mash.
• Teriyaki tofu and pineapple stir‑fry.
• Moroccan chickpea tagine with apricots over couscous.
• Miso‑glazed eggplant with edamame and rice.
• Jackfruit taco bowls with black beans and corn salsa.
• Harissa chickpeas with roasted carrots and couscous.
• Cauliflower tikka masala with peas.

Snacks & Sides

• Baked falafel with lemon‑tahini dip.
• No‑bake cocoa‑peanut protein bites.
• Air‑fryer crispy tofu cubes.
• Roasted seaweed + edamame snack pack.
• Mini banana‑oat muffins (no added sugar).
• Pico de gallo + bean dip with veggie chips.

For more ideas, check out these high‑protein vegan meals.

Batch‑able Sauces (5 minutes each)

Lemon‑Tahini

• Ingredients:
  • 1/2 cup tahini
  • 1/3 cup warm water
  • Juice of 1 lemon
  • 1 small garlic clove, grated
  • 1/2 tsp salt
• Method: Whisk until creamy; thin with water as needed.

Peanut‑Ginger

• Ingredients:
  • 1/3 cup natural peanut butter
  • 2 tbsp soy sauce or tamari
  • 1 tbsp maple syrup
  • 1 tbsp rice vinegar
  • 1 tsp grated ginger
  • Warm water to thin
• Method: Shake in a jar until smooth. Great on noodles and bowls.

Chimichurri (Herb Sauce)

• Ingredients:
  • 1 cup parsley, finely chopped
  • 2 tbsp fresh oregano, finely chopped (or 2 tsp dried)
  • 1 small garlic clove, minced
  • 2–3 tbsp olive oil
  • 2 tbsp red wine vinegar
  • Pinch red pepper flakes
  • Salt to taste
• Method: Stir and let sit 10 minutes.

Storage: Keep sauces refrigerated and use within 3–4 days; freeze leftovers in ice‑cube trays for longer quality (see cold food storage guidelines).

How much protein do you need on a vegan diet?

• According to Harvard's T.H. Chan School of Public Health, general minimums for healthy adults start at about 0.8 g/kg/day.
• Active individuals and athletes often benefit from 1.4–2.0 g/kg/day, spaced across the day to support recovery.
• Focus on the “protein package” (fiber, fats, sodium, etc.) and prioritize legumes, soy foods (tofu, tempeh, edamame), whole grains, and nuts/seeds.

Food safety for meal prep

• Refrigerate perishable foods within 2 hours; within 1 hour if above 90 °F. Keep fridge at 40 °F or below and freezer at 0 °F or below.
• Cool hot food fast in shallow containers. Don’t thaw or marinate on the counter.
• Most cooked leftovers are best used within 3–4 days in the fridge. For longer storage, freeze; food frozen at 0 °F remains safe (quality declines over time).
• Reheat leftovers to 165 °F and keep hot foods above 140 °F during serving.

Make your meal prep work for your goals

To align your meal prep with body composition goals, pair this plan with macro tracking and periodic DEXA scans so you can see whether you’re losing fat, gaining muscle, or both. Learn how a DEXA scan tracks body composition changes.

FAQ

• Can you get complete protein on a vegan diet?
  Yes. Foods like soy (tofu, tempeh, edamame) and quinoa are complete proteins; eating a variety of legumes, grains, nuts, and seeds across the day also provides all essential amino acids.

• How do I keep meals from getting soggy?
  Pack dressings and sauces separately. Layer bowls with grains/beans at the bottom and greens on top; toss only when serving. See our 5‑minute sauce recipes above.

• What about protein powders?
  Not required, but convenient—especially for breakfast or post‑workout. Read labels carefully, as powders vary and are not regulated the same way as foods.

• Is batch cooking safe?
  Yes—when you cool quickly, store cold (≤40 °F), and use within 3–4 days or freeze for longer. Reheat to 165 °F. See the Food safety for meal prep section above for details.

Ready to make vegan meal prep effortless? Use the planner above and batch once this weekend. Then measure what matters with a BodySpec DEXA scan every 8–12 weeks to see your lean mass and fat mass change over time.