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You meant to meal prep on Sunday. You did. But now it’s Wednesday, you’re staring into the fridge at 5pm, and you’re about to order takeout for the third time this week because coming up with vegetarian meals that actually keep feels impossible.
Sound familiar?
I used to spend Sunday afternoons making elaborate dishes that tasted amazing on Monday and questionable by Thursday. It took way too many mushy grain bowls before I figured out what actually works.
These 20 vegetarian meal prep recipes are the ones that survive the week without turning sad. We’re talking the Sheet Pan Buddha Bowls that you can customize six different ways, the Black Bean Burrito Bowls that taste better on day four than day one, and the Veggie Chili in the Slow Cooker that you can literally set and forget while you do anything else. Every recipe here holds up in the fridge, reheats without getting weird, and doesn’t require you to dirty every pot you own on a Sunday afternoon. Some take 30 minutes. Some you make once and eat all week. All of them taste good when you pull them out of your lunch bag at your desk.
1. Sheet Pan Buddha Bowls
Four sheet pans on Sunday, and you’re set for the week. I load mine with chickpeas, sweet potatoes, Brussels sprouts, and whatever other vegetables look good at the store. Toss everything with olive oil and spices, roast at 425°F for 25-30 minutes. The chickpeas get crispy, the sweet potatoes get those caramelized edges. I keep cooked quinoa in the fridge separately and assemble bowls throughout the week. Takes maybe 10 minutes of hands-on time, then the oven does the work while I fold laundry or answer emails.
2. Black Bean Burrito Bowls
My go-to when I need something filling that keeps me satisfied until dinner. Two cans of black beans, a cup of rice, corn, salsa, and whatever toppings you want. I cook the rice in my rice cooker, and warm the beans with cumin and garlic powder on the stove. The whole thing comes together in 20 minutes. I portion it into containers and add fresh stuff like avocado and cilantro when I’m ready to eat. My husband always steals one for lunch, even though he claims he needs meat at every meal.
3. Mediterranean Quinoa Salad
Cold quinoa salads changed everything when I realized meal prep didn’t have to mean reheating the same thing five days straight. Cook two cups of quinoa, let it cool, then mix with cherry tomatoes, cucumbers, feta, olives, and a lemon vinaigrette. The flavors get better after a day or two in the fridge. I make a big batch on Sunday night, and it lasts until Wednesday easily. Thirty minutes total, including the time quinoa takes to cook, and you can eat it cold straight from the container during a Zoom call.
4. Veggie Chili in the Slow Cooker
Dump everything in before your morning coffee, and come back to dinner that’s already done. Two cans each of kidney beans, black beans, and diced tomatoes, plus whatever vegetables you have, some chili powder, and cumin. I don’t even sauté anything first anymore. Six hours on low, and you’ve got enough chili for the week. Freezes perfectly, too. I portion it into individual containers and rotate between eating it fresh and having backup in the freezer for those weeks when meal prep doesn’t happen.
5. Baked Sweet Potatoes with Toppings Bar
Honestly, the easiest meal prep I’ve ever done. Wash six sweet potatoes, poke them with a fork, and bake at 400°F for 45-60 minutes until they’re soft. Store them in the fridge and reheat for 2 minutes when you’re ready to eat. I keep different toppings prepped: black beans, Greek yogurt, salsa, steamed broccoli, and shredded cheese. Every lunch feels different, even though the base is the same. My daughter even takes these in her lunch sometimes, which is a win because she’s picky about leftovers.
6. Lentil Curry
One pot, 30 minutes, and it tastes like you spent way more time on it. Sauté an onion, add curry powder, a can of coconut milk, two cups of red lentils, and enough vegetable broth to cover everything. Simmer until the lentils are soft. I throw in spinach at the end because it wilts in about 30 seconds and makes me feel like I’m getting my vegetables. Serve over rice. The leftovers improve overnight when the flavors blend. I’ve converted several “I need meat” people with this one.
7. Egg Muffin Cups
Twelve muffins, twelve grab-and-go breakfasts. Beat a dozen eggs, add whatever vegetables and cheese you want, and pour into a muffin tin. Bake at 350°F for 20-25 minutes. I started making these when I got tired of skipping breakfast because I was running late to my desk. They reheat in 30 seconds, and you can eat them while checking your morning emails. I usually do spinach, bell peppers, and cheddar, but I’ve also done broccoli and feta when I’m feeling fancy. They last five days in the fridge, freeze well if you need longer.
8. Mason Jar Salads
I was skeptical about the whole mason jar salad thing until I tried it. Turns out layering works. Dressing on the bottom, then hard vegetables like carrots and cucumbers, then proteins like chickpeas or beans, then greens on top. When you’re ready to eat, shake it up. I make five on Sunday, and they stay crisp until Friday. The real trick is keeping the greens away from the dressing until the last second. Takes about 40 minutes to prep all five, which is less time than I used to spend deciding what to eat for lunch every day.
9. Vegetarian Pasta Bake
What I make when I need comfort food that meal preps well. Cook a pound of pasta, mix with marinara sauce, ricotta, mozzarella, and whatever vegetables you want. I usually add spinach and mushrooms. Pour it into a 9×13 pan, top with more cheese, and bake at 375°F for 30 minutes. Cut it into portions and store them in individual containers. Reheats perfectly, and it’s one of those rare meal prep recipes my kids will eat without complaining. The whole thing takes maybe 45 minutes, including baking time.
10. Cauliflower Fried Rice
For those weeks when you want something lighter but still filling. I buy pre-riced cauliflower because I’m not spending 20 minutes chopping a cauliflower. Sauté it with frozen mixed vegetables, scrambled eggs, soy sauce, and sesame oil. The whole thing takes 15 minutes. I pack it in containers with some edamame on top for extra protein. It reheats better than I expected, doesn’t get mushy like I worried it would. I eat it cold sometimes when I’m too lazy to microwave it, and it’s still good.
11. Three-Bean Salad
My backup recipe for when I’m too tired to do anything complicated. Three cans of beans, drain and rinse them. Red kidney beans, chickpeas, and black beans. Add diced bell peppers, red onion, and a simple vinaigrette with olive oil, vinegar, and Italian seasoning. Mix it all. That’s it. Ten minutes total, and it keeps for a full week. I eat it as a side dish or pile it on top of greens for a full meal. My coworkers always ask what I’m eating when I have this for lunch because it looks more impressive than the effort it took.
12. Vegetable Frittata
Works for any meal, which is why I keep it in rotation. Beat eight eggs, add two cups of whatever vegetables you have, some cheese, salt, and pepper. Pour into a greased pie dish or cast-iron skillet. Bake at 350°F for 25-30 minutes until it’s set in the middle. Slice it into wedges and store them in containers. I’ve eaten this for breakfast, lunch, and dinner in the same week without getting sick of it. It’s good hot or cold, and you can change the vegetables every time, so it never feels repetitive. The last batch I did was zucchini and cherry tomatoes, and it lasted me four days of lunches.
13. Chickpea Salad Sandwiches
I make this when I need something that feels like chicken salad but isn’t. Mash two cans of chickpeas with a fork, add mayo or Greek yogurt, diced celery, red onion, and whatever seasonings you like. I usually go with dill and lemon juice. Takes maybe 10 minutes. Store it in a container and make sandwiches throughout the week, or eat it on crackers, or stuff it in a pita. The chickpeas hold up way better than I expected. After three days, it still tastes fresh, not sad and soggy as some meal prep gets.
14. Thai Coconut Vegetable Soup
Perfect when you need more flavor than your usual rotation. Sauté garlic and ginger, add a can of coconut milk, vegetable broth, and a spoonful of red curry paste. Throw in whatever vegetables you have. I usually do mushrooms, bell peppers, and snap peas. Simmer for 15 minutes, squeeze in some lime juice at the end. The coconut milk makes it feel indulgent, but it’s pretty light. Makes about six servings and reheats beautifully. I was surprised how well the vegetables held up after a few days in the fridge.
15. Black Bean and Sweet Potato Tacos
Not traditional tacos since you’re prepping the filling ahead. Dice sweet potatoes, toss with olive oil and chili powder, and roast at 425°F for 25 minutes. Heat black beans with cumin and garlic. Store them separately in containers. During the week, warm them up, stuff them into tortillas with whatever toppings you want. I keep shredded cabbage, salsa, and avocado on hand. The sweet potatoes reheat in 90 seconds, the beans in 60 seconds. Faster than takeout and costs about $8-10 for five lunches.
16. Vegetable Stir-Fry with Tofu
I prep all the components on Sunday, then it’s a five-minute assembly during the week. Press and cube a block of tofu, and marinate it in soy sauce and ginger. Chop all your vegetables, and store them in a container. Cook rice and portion it out. When you’re ready to eat, quickly stir-fry the tofu and vegetables for 3-4 minutes, add the rice, and you’ve got a hot meal that tastes fresh. The tofu marinates and gets more flavorful over a few days. Store the marinated tofu for up to 5 days, the chopped vegetables for 4 days, and the cooked rice for a week. I do this when I’m tired of eating cold meal prep and need something hot and fast.
17. Minestrone Soup
Gets better every day it sits in the fridge, which is rare for meal prep recipes. Sauté onions, carrots, and celery. Add vegetable broth, canned tomatoes, a can of white beans, and small pasta like ditalini. Simmer for 20 minutes. I add spinach at the end. Make a huge pot, portion it into containers, and you’re set for the week. Sometimes I eat it for lunch and dinner on the same day when it’s cold outside, and I need something warm. The whole thing costs maybe $10-12 and makes six to eight servings.
18. Greek-Inspired Stuffed Peppers
Cut bell peppers in half and remove the seeds. Mix cooked rice with crumbled feta, olives, sun-dried tomatoes, and spinach. Stuff the peppers, place them in a baking dish with a little water at the bottom. Cover with foil, bake at 375°F for 35 minutes. The peppers get soft but not mushy. I make six at once, store them in containers, and reheat for 2 minutes. They look impressive, like you spent way more time on them than you did. Total hands-on time is maybe 20 minutes, then the oven does everything else.
19. Peanut Noodle Bowls
Cold noodles are underrated for meal prep. Cook a package of soba noodles or spaghetti, rinse with cold water. Make a peanut sauce with peanut butter, soy sauce, rice vinegar, and a little honey. Toss the noodles with shredded carrots, cucumbers, and edamame. The sauce coats everything and keeps it from drying out in the fridge. I portion it into containers, and it lasts four days easily. Sometimes I add more vegetables when I’m eating it, whatever I have around. It’s filling without being heavy, perfect for those days when you’re working through lunch.
20. White Bean and Kale Soup
When I need something that feels healthy but is still satisfying. Sauté garlic and onion, add vegetable broth, two cans of white beans, and a bunch of chopped kale. Simmer for 15 minutes until the kale wilts. I add a squeeze of lemon at the end. The whole thing takes 25 minutes and makes enough for five or six servings. Freezes well, too, so I usually make a double batch. It’s one of those soups where you can taste the vegetables without feeling like you’re choking down something you’re supposed to eat because it’s good for you.
You Don’t Have to Prep 20 Things This Sunday
That 5 pm scramble staring into the fridge? It’s real. And ordering takeout three times a week doesn’t mean you’re doing anything wrong. It just means you haven’t found what works yet.
You don’t need to make all 20 of these recipes this weekend. Pick one thing that fits where you are right now. Try the Veggie Chili in the Slow Cooker if you want something you can literally walk away from, the Black Bean Burrito Bowls if you’re ready for something that gets better all week, or the Baked Sweet Potatoes with Toppings Bar if you just need a system that’s flexible enough to not feel like meal prep. No elaborate Sunday projects that go sour by Thursday. Start with the one that sounds least annoying. Make it once. See if it survives your week. That’s all you need to do right now.
