Five Easy Vegan Meal Prep Ideas

Skip the takeaway, save money and feel better with our 5-super easy, vegan meal-prep recipe ideas.

1. Overnight Oats

This is hands down, the easiest breakfast to prep for the week. You can add whatever topping you like, there is no fancy method and you can make it as simple as you like in just 5 minutes. Here’s our favourite:

Chocolate Peanut Buttercup Oats

Ingredients

½ cup of chocolate dairy-free milk (we love chocolate oat milk by Oatly)

2/3 tbsp of chia seeds (to give it that extra kick of fibre)

½ cup of rolled oats

1 tbsp of natural peanut butter (we picked smooth)

1 tsp maple syrup

Method

1. Add the oats and chia seeds to a jar or bowl of choice.
2. Add in your chocolate dairy-free milk and make sure the oats have been fully immersed and give it a good stir.
3. Finally, add in your maple syrup and peanut butter and stir. Cover and place in refrigerator overnight before digging in with a spoon.

2. Gluten-Free, Vegan Homemade Granola.

This deliciously crispy, homemade granola is made in minutes of prep time and packed of protein from the nuts! Add it to your favourite yoghurt, or just snack on it on its own, it’s that good!

Ingredients

2 cups of roughly chopped nuts

(We added pecans, almonds, walnuts

and peanuts)

½ teaspoon ground cinnamon

1 cup of raisins

1 cup gluten-free rolled oats

A pinch of salt for flavour

1 tbsp of maple syrup

Method

1. Preheat the oven to 180°C
2. Line a large tray with parchment paper to stop the oats from sticking to the tray.
3. Add chopped nuts and oats together along with cinnamon and salt into a large mixing bowl and mix.
4. Add the maple syrup and fold the mixture using a spatula until clusters form.
5. Pour contents onto the tray with parchment paper and separate the granola into small piles to help create more clusters and spread the rest.
6. Bake for 20 minutes and then gently stir the mixture before putting it back in for another 30 minutes.
7. Allow cooling for 30 minutes before devouring!

3. Kale & Cherry Tomato Quiche

Perfect lunchbox filler that is packed with protein and flavour to keep you feeling your best throughout the day.

Ingredients

For the Crust:

 2 medium-large potatoes, grated

3 tbsp vegan butter melted

¼ tsp salt and pepper for taste

For Filling:

12 oz extra firm tofu, pressed with tissue to remove excess moisture

2 tbsp nutritional yeast

3 tbsp hummus

3 cloves garlic, finely chopped

½ cup shredded vegan cheddar

2 large stalks of kale, finely chopped

¾ cup cherry tomatoes, cut in half

1 cup chopped red onion

Method

1. Preheat the oven to 200°C
2. Grate potatoes squeeze out any excess moisture. Toss with melted butter, salt and pepper and press firmly into a pie pan, evenly covering the bottom and sides.
3. Bake for 25-30 minutes or until golden brown all over. Remove from the oven and set aside.
4. Change oven temperature to 375 degrees.
5. Add tofu to a food processor and combine with the nutritional yeast, hummus, and garlic. Process until smooth and then transfer to a bowl with the remaining vegetables.
6. Mix filling with the shredded vegan cheese and pour into the crust. Bake at 375 for 25-30 minutes or until the cheese is melted thoroughly.
7. Remove from the oven and let cool briefly before slicing and serving.

4. Chilled Avocado Zoodles

This dish is so refreshing and can be kept in your fridge for up to 5 days. Simply chuck it in a bowl when your home from work and your good to go!

Ingredients

For the Salad:

4 zucchinis, spiralized

1 cup shredded napa cabbage

(or use store-bought shredded coleslaw mix)

1 cucumber, sliced into half-moons

½ vegan feta cheese

2 cups cherry tomatoes, halved

2-3 scallions, sliced

A handful of mint leaves

Dressing:

3 small avocados

3 Tablespoons lime juice

2 Tablespoons rice vinegar

1 jalapeno

1 clove garlic

Small handful of cilantro leaves

Salt and pepper

Method

1. Add all dressing ingredients in a high-speed blender and blend on high until smooth.
2. Toss all salad ingredients together in a bowl and season with salt and pepper. Pour the desired amount of dressing onto the salad and toss to combine. Top with extra mint and cilantro or toasted sesame seeds, if desired.

5. Chickpea Curry

Creamy, spicy and ready in no time, what’s not to love?

Ingredients

2 cans of chickpeas, rinsed and drained

2 tsp garam masala

1 can coconut milk

1 tsp chilli flakes

1 clove of garlic finely chopped

1 tbsp olive oil

Pinch of salt and pepper to taste

4 lemon wedges

2 tsp turmeric

1 tsp ginger

1 medium red onion

2 handfuls of baby spinach, washed.

Fresh coriander (optional)

Method

1. Let the pan heat up on for 3 minutes before adding oil. When the oil starts to sizzle, lower the heat and add each spice and continuously stir.
2. Add chopped onion and minced garlic into the pan and stir until golden.
3. Add chickpeas, coconut milk and salt to taste.
4. let this cook away for 5 minutes before adding the fresh lemon juice, spinach and chopped coriander.
5. Add your favourite carbohydrate, basmati is perfect here.