35+ Vegetarian Meal Prep Ideas for Plant-Based Plans

Trying to simplify your week while sticking to a plant-based plan? Consider a vegetarian meal prep. It’s a smart, time-saving habit that can help you stay organized and motivated all week long. With a little planning, you can have ready-to-go, meat-free meals packed with flavor and nutrition.

Whether cooking just for yourself or the entire household, prepping ahead makes it easier to stick to your goals and try new recipes. Here are 36 vegetarian meal prep ideas to inspire your next dish — all with ingredients you can order and have delivered straight to your door.

Table of contents:

• Breakfast 
• Lunch
• Dinner

1. Muffin tin frittatas

Category: Breakfast

Muffin tin frittatas are mini, protein-packed egg bites baked with vegetables like spinach, peppers or onions. They’re easy to mix and match with different fillings and come together quickly in a single muffin pan. 

These fun frittatas are ideal for vegetarian meal prep, as they store well in the fridge and reheat in seconds. Great for busy mornings, packed lunches or anytime you need a quick, nourishing bite.

2. Spinach egg bites

Category: Breakfast

Spinach egg bites are another soft, protein-rich snack idea made with eggs, spinach and melty cheese, baked until just set. They’re flavorful, portable and easy to customize with other vegetables or herbs you have on hand.

These bites are perfect for vegetarian meal prep — make a batch ahead of time and refrigerate or freeze. When you're short on time, just reheat and enjoy them as a quick breakfast or snack.

3. Sweet potato hash with tofu

Category: Breakfast

Sweet potato hash with tofu is an appetizing, nutrient-rich dish that combines roasted sweet potatoes, seasoned tofu and a mix of colorful vegetables. It’s delicious, satisfying and enjoyable any time of day.

This hash is a strong choice for vegetarian meal prep. It does well in the fridge and reheats quickly in a skillet or microwave. Enjoy breakfast, lunch or dinner as a balanced, filling option.

4. Blueberry almond butter overnight oats

Category: Breakfast

Blueberry almond butter overnight oats are a creamy, no-cook breakfast made with oats, chia seeds, plant-based milk, fresh blueberries and a swirl of almond butter. The ingredients soak overnight for a soft, tasty texture by morning.

This creative recipe is great for vegetarian meal prep — just mix, refrigerate and grab when you’re ready to eat. It’s a convenient, nutrient-packed option for busy mornings or midday snacks.

5. Quinoa tofu veggie bowls

Category: Lunch

The quinoa tofu veggie bowl is a well-balanced meal with plant-based protein and fiber. With fluffy quinoa as the base, it includes roasted (or sautéed) vegetables and crispy tofu, all tied together with a sauce or dressing of your choice. 

This bowl is built for meal prep — you can cook each part in advance and portion it out for grab-and-go lunches or quick dinners. It’s also easy to mix and match ingredients to keep things fresh throughout the week.

6. Veggie power bowls

Category: Lunch

If you’re looking for a colorful yet nutrient-packed meal, the veggie power bowl is it. With layers of whole grains, vibrant vegetables and protein-rich toppings, it’s an easy vegan recipe, too. From your favorite sauces to topping it with chickpeas and seeds, this bowl is both satisfying and flexible.

A simple vegetarian meal prep, you can assemble veggie power bowls ahead of time and store them in the fridge for quick, balanced meals. Just mix and match vegetables to keep each serving fresh and flavorful all week.

7. Lemon pesto pasta

Category: Lunch

Lemon pesto pasta is a bright, refreshing dish that’s quick to make and full of flavor. The zesty lemon and herb-forward pesto coat tender pasta and vegetables like cherry tomatoes or spinach, creating a simple yet enjoyable meal.

This recipe is a strong pick for vegetarian meal prep delivery— it tastes great warm or cold, making it perfect for work lunches or easy dinners. Prepare a big batch and portion it out for a quick, ready-to-eat option.

8. Ranch pasta salad

Category: Lunch

Ranch pasta salad is a creamy, wholesome dish made with cooked pasta, crisp vegetables and a tangy ranch-style dressing. It’s easy to customize with your favorite add-ins like shredded cheese, beans or extra herbs for more flavor and texture.

A go-to vegetarian meal prep salad, this dish does well refrigerated and tastes even better after the flavors have had time to blend. It’s a great option for packed lunches, quick sides or light dinners.

9. Fennel and lentil salad

Category: Lunch

Fennel and lentil salad is a light yet tasty dish that combines nutritious lentils with the crisp, slightly sweet flavor of fresh fennel. Tossed with a simple vinaigrette and layered with herbs or citrus, it’s a refreshing option worth saving.

This salad is perfect for vegetarian meal prep, where the lentils hold their texture and the flavors deepen over time. Eat it as a standalone meal or a protein-dense side for busy weekdays.

10. Tortilla soup

Category: Lunch

Have you ever tried tortilla soup? It’s a flavorful, veggie-packed meal that brings a touch of spice and crunch to your weekly options. Made with ingredients like tomatoes, beans, corn and chili spices, it’s finished with crispy tortilla strips and topped with fresh avocado or lime.

Consider this soup an excellent choice for vegetarian meal prep. It freezes well, reheats quickly and you can portion it into individual servings for lunch or dinner. 

11. Vegetarian quesadilla with beans

Category: Lunch

Vegetarian quesadillas with beans are a quick, satisfying meal made with melty cheese, your choice of vegetables and tucked into a warm tortilla. They’re easy to make in batches and pair with salsa, guacamole or even a simple salad.

These quesadillas are great vegetarian meal ideas because they can be cooked and stored in the fridge, then reheated via skillet or oven to keep them crisp. On busy days, you can enjoy them for lunch, snacks or light dinners.

12. Vegetarian burritos

Category: Lunch

Vegetarian burritos are a filling, portable meal made with rice, beans, sautéed vegetables and cheese — all wrapped in a warm tortilla. You can add extras like avocado, salsa or greens to match your taste and keep things interesting. 

These burritos are ideal for vegetarian meal prep because they’re easy to make in bulk and store in the fridge or freezer afterward. Simply reheat for a quick breakfast, lunch or dinner whenever you need it.

13. Arugula pesto pasta

Category: Lunch

Arugula pesto pasta is a bright, herby dish that combines peppery arugula with garlic, pine nuts and olive oil for a bold, homemade pesto. Tossed with pasta and sun-dried tomatoes, it creates a nice balance of freshness and flavor in every bite.

You can enjoy this recipe warm or chilled, which works well for vegetarian meal prep. Portion it out for quick lunches or light dinners that come together in minutes.

14. Vegetarian meatballs in tomato sauce

Category: Lunch

Vegetarian meatballs in rich tomato sauce are a flavorful and protein-packed meat alternative to the classic version. Made with ingredients like lentils, beans or grains, they’re simmered in a savory tomato sauce that’s perfect for pairing with pasta, rice or roasted vegetables. 

These meatballs are great for vegetarian meal prep because they freeze and reheat well, making them a convenient option for lunches or dinners. Prep a big batch and enjoy throughout the week in various ways. 

15. Buffalo cauliflower bites

Category: Lunch

Buffalo cauliflower bites are a bold, flavorful snack made by roasting cauliflower until tender and tossing it in spicy buffalo sauce. They’re crispy on the outside, soft on the inside, and perfect for dipping in your favorite sauce.

Consider these bites the perfect go-to for vegetarian meal prep. You can make a batch ahead of time and reheat in the oven or air fryer to restore their texture. They work well as a snack, appetizer or side dish with plenty of kick.

16. Veggie fried rice

Category: Lunch

Veggie fried rice is a quick and flavorful meal made with cooked rice, mixed vegetables and a savory soy-based sauce. It’s versatile with ingredients like eggs or tofu for added protein, and comes together in just minutes using common pantry ingredients.

Perfect for vegetarian meal prep, this dish stores well in the fridge and reheats easily without losing flavor. Make a big batch to portion out for fast lunches or dinners all week long. 

17. Cauliflower curry

Category: Lunch

Cauliflower curry is another flavorful, plant-based curry dish made with tender cauliflower florets simmered in a spiced tomato or coconut-based sauce. These bold flavors pair well with rice, lentils or naan for a complete, satisfying meal.

The flavors of this curry dish deepen over time and reheat without losing texture — great for vegetarian meal prep. It’s a reliable option for quick lunches and dinner throughout the busy week.

18. Air fryer crispy tofu

Category: Lunch

Crispy air fryer tofu is a simple, protein-packed addition to any vegetarian meal. Lightly seasoned and cooked until golden and crisp, it’s perfect for tossing into grain bowls, salads or stir-fries.

This recipe is ideal for vegetarian meal prep since you can make a batch and store it in the fridge for quick meals. Simply reheat the tofu in the air fryer or oven to bring back texture whenever you need it.

19. Sesame tofu

Category: Lunch

Sesame tofu is a delicious, protein-dense dish made by pan-frying or baking tofu and tossing it in a savory sesame sauce. With a slightly sweet, nutty flavor and crisp texture, it pairs well with rice, noodles or steamed vegetables.

This tofu dish is versatile for lunch, dinner and even a quick snack. Simply store the leftovers and reheat them for tomorrow’s menu. You can also swap them out with any protein for a meatless alternative.   

20. Veggie roll-ups

Category: Lunch

Veggie roll-ups are a quick, no-cook meal made by layering fresh vegetables, spreads like hummus or cream cheese and leafy greens inside a tortilla or wrap. They’re easy to slice into bite-sized rounds or enjoy whole for a light meal.

These roll-ups work great for a healthy vegetarian meal prep — you can assemble them in advance and store them in the fridge for grab-and-go snacks, microwave-free lunches or simple dinners. Keep the ingredients fresh and colorful for a variety throughout the week.

21. Korean stir-fry tofu

Category: Lunch

Korean tofu stir fry is a bold, savory dish featuring pan-fried tofu tossed in a tasty sauce made with garlic, soy sauce, sesame oil and a touch of spice. It pairs well with sautéed vegetables and served over rice or noodles, it’s both filling and satisfying.

It’s another great recipe for vegetarian meal prep, where the tofu absorbs even more flavor as it sits, and the dish reheats easily for quick meals. Make a batch to enjoy for lunch or dinner throughout the week.

22. Veggie-stuffed pita pockets

Category: Lunch

Veggie-stuffed pita pockets are a fresh, handheld meal filled with crisp vegetables, creamy spreads like hummus or yogurt dressing and leafy greens. They’re easy to make and customize with your favorite ingredients for more flavor and texture.

Perfect for vegetarian meal prep, you can prep the fillings ahead of time and quickly stuff the pitas when ready to eat. These pita pockets are convenient for packed lunches, light dinners and snacks on the go.

23. Vegetarian enchiladas

Category: Dinner

Vegetarian enchiladas are a satisfying, oven-baked meal filled with beans, vegetables and cheese. They're wrapped in tortillas and smothered in tangy enchilada sauce. You can customize them with your favorite fillings and top them with fresh herbs, avocado or a dollop of sour cream.  

If you’re craving comfort food that’s still healthy, this is the perfect vegetarian party food and meal prep. These enchiladas are easy to reheat and make ahead in a single baking dish. Just portion them out for lunches or dinners throughout the week.

24. Miso veggie ramen

Category: Dinner

Miso veggie ramen is a savory noodle soup made with a rich miso broth, tender noodles and a mix of fresh or sautéed vegetables. Tofu, green onions and sesame seeds can be added to the soup for more texture and flavor. 

This dish is a great fit for vegetarian meal prep since you can prepare the broth and toppings in advance, then combine and heat when you’re ready to eat. It’s a warming, comforting option for lunch or dinner.

25. Eggplant lasagna

Category: Dinner

Eggplant lasagna is a hearty, oven-baked dish that layers roasted eggplant with tomato sauce, cheese and herbs in place of traditional pasta. It’s creamy, satisfying and full of flavor, which is perfect for anyone looking for a low-carb twist on a classic comfort food.

This meal holds up well for vegetarian meal prep. Make a full tray ahead of time, then slice and store portions in the freezer or fridge for easy, heat-and-serve lunches or dinners.

26. Vegetarian pot pie

Category: Dinner

Vegetarian pot pie is a cozy, all-in-one meal filled with tender vegetables in a creamy sauce, baked under a flaky, golden crust. It’s a warm and comforting classic that you can savor the flavor in every bite. 

Well-suited for vegetarian meal prep, this dish only needs to be baked once before portioning and individual servings. Simply reheat it when you want something homemade and minimal yet filling — perfect for busy week nights.

27. Baked spaghetti squash 

Category: Dinner

Baked spaghetti squash is a light, veggie-packed dish that makes a great alternative to traditional pasta. Once roasted, the squash pulls into tender strands that mix well with sauces, roasted vegetables or simple seasonings.

It’s a great option for vegetarian meal prep — cook the squash ahead of time and portion it out for easy lunches or dinners. It stores well and can be quickly reheated or served cold in salads.

28. Chile crisp fried rice with tofu and edamame 

Category: Dinner

If you love crispy fried rice, adding tofu and edamame creates a tasty mix of textures. The rice is pan-fried until golden, then tossed with tofu, edamame and a flavorful sauce for a hearty, protein-loaded dish.

The ingredients hold up well when refrigerated and reheated, making it a great fit for vegetarian meal prep. You can also portion it out for quick lunches or dinners to enjoy throughout the week.

29. Sweet potato chickpea curry

Category: Dinner

Sweet potato chickpea curry is a tangy, filling dish simmered in coconut milk with warm spices, tender sweet potatoes and tasty chickpeas. It’s creamy, full of flavor and easy to pair with rice, quinoa or flatbread for a complete meal.

This curry is a great idea for vegetarian meal prep — it gets better after a day in the fridge and reheats with no problems. Make a big batch to enjoy several days without sacrificing taste.

30. Mac and cheese casserole

Category: Dinner

Mac and cheese casserole is a creamy, baked favorite with tender pasta and warm, cheesy sauce. Baked until golden on top, it’s a comforting classic that’s easy to customize with add-ins like broccoli, spinach or roasted veggies.

It’s an excellent option for vegetarian meal prep — make a full pan, portion it out and reheat for ready-to-eat lunches or dinners. Throw the mac and cheese in the fridge without worry about it losing its flavor.

31. Stir-fried mung bean sprouts and tofu

Category: Dinner

Stir-fried mung bean sprouts and tofu is a light yet satisfying dish that combines crisp sprouts with golden tofu in a savory sauce. It’s quick to cook, packed with protein and pairs well with rice or noodles for a balanced meal.

This stir-fry comes together fast and holds up well in the fridge, making it great for vegetarian meal prep. Portion it out for easy, ready-to-reheat lunches or dinners.

32. Lentil stir-fry

Category: Dinner

Lentil stir fry is a quick, protein-filled dish that blends cooked lentils, colorful veggies and a savory ginger-soy sauce. It’s full of flavor, simple to make your own with what you have on hand and comes together in just one pan.

This recipe is a strong choice for vegetarian meal prep as it stores well in the fridge and reheats quickly for lunches or dinners. Serve it on its own or over rice for a complete meal.

33. Vegetarian gumbo

Category: Dinner 

Vegetarian gumbo is a satisfying, flavor-packed dish that enables a classic Southern cooking experience without the meat. Loaded with okra, bell peppers, onions and tomatoes, this bold stew gets its flavor from bold Creole spices and roux. Serve it over rice for a more filling meal throughout the week.

It’s a great choice for vegetarian meal prep. The flavors intensify over time, and it's easy to reheat for lunch or dinner. You can even portion it into individual containers to keep things simple and ready to go.

34. Hearty vegetarian chili

Category: Dinner

Hearty vegetarian chili is a go-to meal prep favorite that’s both comforting and versatile. Made with a mix of beans, vegetables and warming spices, it’s filling enough to stand on its own or be served with rice, baked potatoes or tortilla chips for a nice change up. 

This one-pot recipe keeps well in the fridge or freezer, making it a reliable option when you’re in a pinch. Batch-cook it once and enjoy bold, power-packed flavors without the daily prep.

35. Potato and carrot stew 

Category: Dinner

Potato and carrot stew is a cozy, veggie-packed dish that’s easy to prepare and enjoy throughout the week. With tender potatoes, sweet carrots and savory herbs simmered in a flavorful broth, this yummy option is handy when you’re craving something warm and chewy.

This stew stores well in the fridge and reheats easily, making it ideal for any vegetarian meal prep plan. Pair it with crusty bread or crackers for a complete, ready-to-eat meal.

36. Eggplant adobo

Category: Dinner

Eggplant adobo is a nice plant-based twist on a classic dish, simmered in a savory blend of soy sauce, vinegar, garlic and bay leaves. The eggplant soaks up the bold flavors, creating a tender, tangy dish that pairs well with rice or steamed vegetables.

It’s a great option for high protein vegetarian meal prep, as the flavors intensify over time, and it stores well in the fridge for quick lunches or dinners. Make a batch once and enjoy a flavorful meal all week long.

Sample vegetarian meal prep plan

If you’re looking for a simple way to work a vegetarian meal prep into your routine, take advantage of this sample plan below. It has a mix of ready-made meals using recipes from the list above. 

With options for breakfast, lunch, dinner and snacks, it’s easy to rotate different dishes throughout the week based on what you enjoy and have on hand:

Vegetarian meal prep tips

Even with a sample vegetarian meal prep, a few smart strategies can help you save time, reduce food waste and keep meals fresh throughout the week. Here are some helpful tips to get started:

• Store sauces and dressings separately to keep meals from getting soggy.
• Cook grains, beans and proteins in bulk to mix and match across meals.
• Use airtight containers to keep prepped ingredients fresh and organized.
• Freeze extra portions of soups, curries or casseroles for quick future meals.
• Start simple with a few meals you enjoy, then build variety over time.
• Buy pantry staples like lentils, rice and spices in bulk to save money.
• Portion meals in advance to make grab-and-go options easier.
• Repurpose leftovers into wraps, salads or grain bowls to reduce food waste.

Whip up tasty vegetarian meal prep ideas with Instacart

Vegetarian meal prep doesn’t have to be time-consuming or complicated. With the right recipes, smart planning and a few helpful tips, you can enjoy a week’s worth of yummy, plant-based meals that are ready to go. They range from satisfying entrees to quick breakfasts and snacks.

Ready to stock your kitchen with everything you need? Order your groceries through Instacart and have fresh ingredients delivered straight to your door. Looking for pescatarian meal plans, too? Check out these ideas for inspiration.