vegan meal prep

This fresh and crisp Autumn Kale and Sweet Potato Salad is chock full of fresh produce, but still has all those cozy fall flavors!

Autumn Kale and Sweet Potato Salad

lbs. sweet potatoes (2.40)

Tbsp cooking oil (0.04)

cinnamon (0.02)

tsp ground cumin (0.05)

tsp smoked paprika (0.02)

salt (0.01)

tahini (0.85)

water (0.00)

Tbsp lemon juice (0.09)

maple syrup (0.60)

garlic powder (0.02)

cayenne pepper (0.02)

kale (about 1/2 bunch) (0.50)

apple* (0.70)

pepitas (0.60)

pecans (0.52)

cranberries (0.22)

Preheat the oven to 400ºF. Peel and dice the sweet potatoes into 1/2-inch pieces. Place the sweet potatoes on a parchment lined baking sheet and add the cooking oil, cinnamon, cumin, smoked paprika, and salt. Toss the sweet potatoes until they are coated in oil and spices.

Roast the sweet potatoes for about 30 minutes, or until they are tender and browned on the edges, stirring once half way through.

While the sweet potatoes are roasting, prepare the rest of the salad. Start with the dressing. Add the tahini, water, lemon juice, maple syrup, garlic powder, cayenne pepper, and salt to a blender or bowl. Blend or whisk together until the ingredients are emulsified and smooth. Set the dressing aside.

Pull the kale leaves from the tough woody stems and rinse them well in a colander with cool water. Drain the kale well, then slice it into thin strips (they don&#039;t have to be perfect, so don&#039;t stress about this, just aim for smaller pieces). Divide the sliced kale between four bowls or containers.

Cut the apple into quarters and remove the core. Cut each quarter into thin slices. Add the apple slices to each container.

Add 1 Tbsp each of the pepitas, chopped pecans, and dried cranberries to each container. When the sweet potatoes are finished roasting, let them cool for about 5 minutes, then divide them between the containers. Divide the dressing between four small containers. Enjoy the salad immediately or refrigerate up to five days.

Chili Garlic Tofu Bowls are a fiber and flavor filled healthy lunch that you can pre-pack for your week ahead

Chili Garlic Tofu Bowls

kale (1.50)

Tbsp cooking oil (0.02)

garlic (0.16)

Tbsp soy sauce (0.09)

tsp toasted sesame oil (0.11)

Tbsp sesame seeds (0.08)

oz block firm tofu  2.00 (2.00)

Tbsp chili garlic sauce* (0.42)

Tbsp brown sugar (0.04)

brown rice (0.64)

lime (0.33)

cilantro (optional) (0.25)

Remove the tofu from its package and wrap it in a clean, lint-free kitchen towel or a few layers of paper towel. Place the wrapped tofu between two plates and place something heavy on top (like a pot full of water). Let the tofu press for at least 30 minutes.

While the tofu is pressing, prepare the kale. Remove the stems from the kale, then cut the leaves into one-inch wide strips. Rinse the leaves well in a colander with cool water. Let drain.

Mince the garlic and add it to large pot with one tablespoon cooking oil. Sauté over medium heat for about one minute. Add the washed kale and continue to stir and cook until the kale is wilted (about five minutes). Stir in the soy sauce, sesame oil, and sesame seeds. Set the kale aside.

Prepare the sauce for the tofu. In a small bowl, stir together the chili garlic sauce, soy sauce, and brown sugar. Once the tofu is finished pressing, cut it into small cubes or rectangles.

Heat a large skillet over medium-high heat. Once hot, add one tablespoon of cooking oil. Tilt the skillet to make sure the surface is completely covered. Add the tofu pieces. Let them fry until golden brown on bottom, then flip and fry until golden brown on the other side. Continue until the pieces are golden brown on most sides. (The tofu will stick until it is browned, at which point it will loosen from the skillet, so don't try to move or flip the tofu pieces too early.)

Once the tofu is browned on most sides, turn off the heat, pour the prepared chili garlic sauce into the skillet, and stir to coat. The sauce will thicken slightly and absorb into the tofu.

To build the bowls, add one cup of cooked rice to each bowl along with 1/4 of the sesame kale and 1/4 of the chili garlic tofu pieces. Slice a lime into wedges and serve each bowl with one or two wedges and a few sprigs of fresh cilantro. Squeeze fresh lime juice over the bowl just before eating.

VEGAN DAL MAKHANI (BLACK LENTIL DAL)

black urad dal

water

extra virgin olive oil (or coconut oil)

red onion, finely diced

ginger

bay leaves

cinnamon

turmeric

cumin

coriander

ground garam masala

sweet paprika

smoked paprika

can diced tomatoes

coconut milk

sea salt flakes

red chilli, thinly sliced

ginger piece, julienned

coriander leaves

coconut cream

Wash, rinse and soak the urad dal in the soaking water for 2 hours.

Place soaked dal along with the soaking water in the bowl of a slow cooker and cook on high for half an hour.

Prepare the tempering &#8211; heat olive oil in a large shallow frying pan. Sauté onion, ginger, bay leaves and cinnamon on medium for a couple of minutes until onion is caramelised. Add turmeric, coriander, cumin, garam masala and paprika. Sauté for a couple of minutes until spices are toasted and aromatic.

Add the tempering to the dal in the slow cooker. Add the tomatoes, coconut milk and salt. Mix well. Cover and slow cook on low for 6 hours. The consistency of the finished dal should be that of a loose porridge. If it is drier than that, add half a cup of water to loosen the dal in the last stages of cooking.

To finish the dal &#8211; Heat oil in a small frying pan. Sauté the chilli and ginger strips for a minute. Remove from heat and pour over the dal. Garnish with coriander and swirl through the coconut cream. Serve hot with rotis or steamed rice and lemon wedges on the side.

This dish was so delicious - thank you. I think I may have used the wrong lentils also however adjusted the cooking time and bang - a winner. Finished it off with a dollop of cream and some grated lemon rind. Thank you so much I will definitely be doing this again.

This recipe is delicious. I love the stories and information behind your recipes too. It made a big difference adding the coconut cream and ginger/chilli at the end. So yummy. I had roasted cauliflower and pumpkin with mine. I can’t wait to try more recipes of yours. I can’t believe it’s taken me so long to try some of your new ones out! What next...,hmm

Made for dinner tonight and it was super tasty! Only tweaks were some lemon juice and tomato paste as it lacked some acidity (I think the tomato acidity cooked off because of the time).

Delicious with no modifications, thank you!

This is finger-licking good! This is my first time cooking dal, and it's simply amazing.
Thank you so much for sharing your recipe, Sneh!

This was simply amazing, one of the best dishes I have ever made. I found it needed less than 3 hours simmering on the cooker top at the lowest possible heat, even though I used black gram. If slow cooking in the oven, what would the timing and temperature be I wonder?

This is a fantastic recipe, I loved it as did my whole family.Thank you and keep them coming, you are an inspiration.

I loved this recipe, it has become one of our household favourites!
Thank you 

I simply cooked the beans in the instant pot with the sauteed onions and spices instead of boiling them ahead of time. It’s absolutely delicious.

Absolutely love this recipe. Simple to make and delicious!

Excellent and so easy.  I had Whole Foods black lentils, so glad I saw the comment regarding the difference in cooking times.

Personal taste I thought it needed a bit of black pepper.  I actually used ground grains of paradise, which I often use in place of pepper. Also added some corn starch at the end to thicken to consistency I remember from restaurants, because the wonderful smell made me too impatient to reduce by simmering.

Sheet Pan BBQ Tofu! BBQ-spice-crusted baked tofu that's made in a snap. Serve it in bowls, add it to salads, or eat it straight off the pan! YUM.

Sheet Pan BBQ Tofu

(16-ounce) packages extra firm tofu

cornstarch

cup brown sugar

teaspoon chili powder

teaspoon onion powder

teaspoon garlic powder

teaspoons kosher salt

tablespoons olive oil

Press the liquid out of the tofu &#8211; you can use a tofu press, or wrap it with a towel and place a heavy pan on top of it for 10-15 minutes. Cut into cubes.

Mix the cornstarch, brown sugar, spices, and salt together. Toss cubed tofu *gently* with the spices to coat, being careful not to break the tofu. Transfer to a baking sheet and drizzle with just a tiny bit of olive oil so it doesn&#8217;t stick. Bake for 30-45 minutes, until the exterior is lightly golden and dry-ish to the touch.

While the tofu is baking, prep your extras for the bowls (see notes for ideas). Arrange beautifully in a bowl, snap a pic for the &#8216;gram, and devour! 

Lindsay! I saw this in my inbox while my daughter and I were meal prepping for her first week of school. Talk about perfect timing! We immediately put this together (so easy by the way!) and could not stop snacking on the tofu as soon as it came out of the oven. It's SO tasty! Thanks so much…this is going to happen often in our house! :)

WOW. Best tofu recipe I’ve found!! Thank you :)

I don't know what happened with this tofu... I drained it while cleaning the house so it had PLENTY of time to be smashed under a cast iron skillet!!! But it turned out gummy, not crispy, and when I left it in a little longer in hopes it would crisp up, the coating lost its flavor. Womp. I'm still a PoY fan!!! Surely this was a user error.

Just took the tofu out of the oven. It’s good, but I’d cut down on the sugar next time. It was a little sweet for our taste.

I’ve always liked tofu but this recipe takes it to a whole other level! I could eat this every day. I combined with roasted sweet potato with a light drizzle of maple syrup and a vinegar-based coleslaw. There’s leftovers for lunch tomorrow...if they last!

This was delicious! I didn't think I would like tofu, but this BBQ version was awesome.

Unfortunately, this recipe didn't work for me. I found the sweet overpowering. I quite liked the general method/idea and the way the tofu baked, but the overall flavour was strange in my experience. Not sure what went wrong, perhaps less sugar would be preferable depending on your tastes.

Update: This tasted much nicer the next day. I think everything had a chance to mix together more and I definitely got the BBQ flavour intended. 

It was a bit soggier but I didn't mind it!

I barely ever cook tofu and I was thrilled at how approachable this recipe is for beginners. It turned out great and even my partner who doesn't like eating tofu snacked on a couple.

Thank you! I just love quinoa and green beans!!

Yum!!! I made this for lunch and was delighted how good it was! (took most of your recos on pairings, and put it with sweet potatoes and green beans I roasted along with the tofu, quinoa, some shredded cabbage, your honey mustard and some avocado.) So excited for my lunches these week (since I made this with the intent of meal prep!) Thank you!!! Only change I will make next time is more olive oil and/or spraying the sheet pan with cooking spray.

https://www.youtube.com/watch?v=LpE2tUr6e7k

Sheet Pan BBQ Tofu! BBQ-spice-crusted baked tofu that's made in a snap. Serve it in bowls, add it to salads, or eat it straight off the pan! 

Full recipe: https://pinchofyum.com/bbq-tofu

Products (Amazon affiliate links):
Smoked paprika: https://amzn.to/2O7V399
Chili powder: https://amzn.to/2O7VGzx
Onion powder: https://amzn.to/30p4tzr
Garlic powder: https://amzn.to/31wTKEF
Olive oil: https://amzn.to/2O72ihy

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Sheet Pan BBQ Tofu Bowls

These Roasted Vegetable Salad Meal Prep boxes are an easy, no-reheat, plan-ahead lunch option that will help you get your daily vegetables!

Roasted Vegetable Salad Meal Prep

onion powder (0.02)

dill (0.05)

parsley (0.05)

salt (0.02)

pepper

tahini (0.75)

quinoa (1.20)

grape tomatoes (1.99)

mushrooms (1.69)

zucchini (0.95)

yellow squash (0.56)

onion

olive oil (0.32)

oregano (0.10)

spinach (2.15)

hummus (1.15)

Make the dressing first. In a small bowl combine the garlic powder, onion powder, dill, parsley, salt, pepper, tahini, water, and lemon juice. Stir or whisk until smooth. Refrigerate the dressing as you prepare the rest of the salad.

Begin cooking the quinoa. Rinse the quinoa well in a fine wire mesh sieve. Place the rinsed quinoa in a small sauce pot and add 1.75 cups water. Place a lid on top, turn the heat on to high, and bring it up to a boil. Once it reaches a boil, turn the heat down to low and let it simmer for 15 minutes.

After letting the quinoa simmer for 15 minutes, turn the heat off and let it rest with the lid in place for five minutes. Empty the cooked quinoa out into a casserole dish, spreading it out to increase the surface area. Refrigerate the dish with the quinoa until you&#x27;re ready to assemble the meal preps.

Preheat the oven to 400ºF. Place the grape tomatoes onto a large baking sheet. Slice the onion into 1/4-inch strips. Cut the zucchini and yellow squash into 1/4-inch wide half-rounds. Cut the mushrooms in half. Mix the vegetables together on the baking sheet. If there are too many to fit in a single layer on the baking sheet, divide them between two baking sheets.

Add the olive oil, oregano, garlic powder, and salt to the vegetables. Use your hands to mix the vegetables and seasoning, until the vegetables are well coated in oil.

Roast the vegetables in the preheated 400ºF oven, stirring every 15 minutes, until the vegetables are browned on the edges. Allow the vegetables to cool for about 10 minutes at room temperature.

To build the meal prep bowls, place one heaping cup of spinach in each dish. Add 1/2 cup of the cooked and cooled quinoa on top of the spinach. Divide the roasted vegetables between the four containers, then add 2 Tbsp hummus to each dish.

Divide the dressing between four small dressing containers. Refrigerate the salads and dressing for up to 4 days.

These healthy meal prep quinoa bowls are packed with protein and flavor. With chipotle baked tofu, avocado, tomatoes and more!

Meal Prep Chipotle Tofu Quinoa Bowls

block ((16 oz) extra firm tofu)

olive oil

chipotles in adobo (, sauce ONLY)

tomato paste

salt & pepper

quinoa

Chipotle Tofu

greens

avocado (, quartered)

cherry tomatoes (, chopped)

Lime

Olive oil

Preheat the oven to 400ºF. Line a baking sheet with parchment paper and set aside.

Cut the tofu into cubes and set aside.

In a large mixing bowl, combine the rest of the tofu ingredients. Stir together to form a sauce, thinning with a splash or two of water. Add the cubes of tofu into the bowl and toss everything together. The tofu should be fully coated in the sauce.

Bake for 40 minutes, flipping halfway through, until the sauce has caramelized on the tofu.

Once ready to assemble, divide everything evenly between four bowls or containers (minus the avocado – serve that day of). Just before serving, drizzle with lime juice and some olive oil and enjoy!

https://content.jwplatform.com/videos/gtW0ViPi.mp4

You will love these healthy Chipotle Tofu Quinoa Bowls! This easy recipe is vegan, gluten-free, and meal prep friendly. Easy to make and absolutely delicious!

These curry roasted vegetable bowls are colorful, full of vibrant flavors, and the leftovers pack up well for your weekly meal prep!

Curry Roasted Vegetable Bowls

long grain brown rice (uncooked) (0.40)

cauliflower (2.29)

carrots (0.24)

peas (0.60)

Tbsp curry powder (0.30)

tahini (1.13)

lemon juice (0.18)

garlic, minced (0.16)

cayenne (0.02)

Begin the rice first because it takes the longest to cook. Combine the uncooked rice in a pot with 2 cups water. Place a lid on top, turn the heat onto high, and allow the water to come up to a full boil. Once boiling, turn the heat down to low and let the rice simmer for 45 minutes (no stirring). After 45 minutes, turn the heat off and let it rest with the lid in place for an additional five minutes.

Once the rice is started, move on to the curry roasted vegetables. Preheat the oven to 400ºF. Chop the cauliflower into bite-sized florets. Peel and slice the carrots. Slice the red onion into ¼-inch wide slices.

Place the cauliflower, carrots, and red onion on a parchment lined baking sheet. Drizzle the olive oil over top, then add the curry powder and salt. Toss the vegetables until everything is evenly coated in oil and spices. Spread the vegetables out over the baking sheet in a single layer.

Transfer the seasoned vegetables to the oven and roast for 20 minutes. After 20 minutes give them a good stir, then roast for another 15 minutes. Next, add the frozen peas and toss together with the roasted vegetables, then return the baking sheet to the oven for the an additional 5 minutes. Taste the vegetables and add additional salt, if needed.

While the rice is simmering and the vegetables are roasting, make the lemon tahini dressing. Place the tahini, water, lemon juice, minced garlic, cumin, cayenne, and salt in a blender then blend until smooth. Set the dressing aside.

When the rice has finished cooking, fluff with a fork. Place about ¾ cup rice into each bowl or meal prep container. Top with ¼ of the roasted vegetables. Drizzle with a few tablespoons of dressing just before serving.

100+ awesome vegan meal prep ideas, easy to cook and delicious to eat: everyone will love these recipes! Breakfast, lunch, dinner, dessert &amp; snacks!

100+ Healthy Vegan Meal Prep Ideas

rice

couscous

whole-wheat pasta

potatoes

legumes ((chickpeas, beans, lentils))

tofu

tempeh

zucchini

cauliflower

peppers

spinach

salad

cucumber

tomatoes

Pick one of the meal prep recipes above.

Click on the link to find the details of ingredients and instructions.

Prep your meal in no time and be ready for the week ahead!

How To Meal Prep Vegan Recipes

For the perfect balanced meal, you need to add carbs, green veggies, and protein!

Make sure you add one ingredient from the list above in each group.

Make sure you add protein to all your meals: I love lentils and chickpeas. Tofu and tempeh are a great alternative to legumes from time to time.

The best ways to cook healthy vegetables are steaming, baking, or stir-frying (but try not to use more than half a tablespoon of oil per person per meal).

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Top 20 vegan meal prep recipes from across the web

The most viewed vegan meal prep recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

Autumn Kale and Sweet Potato Salad

Chili Garlic Tofu Bowls

VEGAN DAL MAKHANI (BLACK LENTIL DAL...

Sheet Pan BBQ Tofu

Roasted Vegetable Salad Meal Prep

Meal Prep Chipotle Tofu Quinoa Bowl...

Curry Roasted Vegetable Bowls

100+ Healthy Vegan Meal Prep Ideas

Vegan Meal Prep Bowls

Easy Baked Potato Taquitos

21 Vegan Meal Prep Ideas for a Heal...

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The most viewed vegan meal prep recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine