Quick Vegetarian Meal Prep: How to Prep 5 Days of Plant-Based Meals in 60 Minutes

Ingredients: 2 cups cooked brown rice, 2 medium sweet potatoes (cubed), 2 cans (15 oz) black beans (rinsed), 1 cup sweet corn, 1 red onion (diced), 2 tbsp olive oil, 1 tbsp chipotle powder, 1 tsp cumin, lime juice, cilantro dressing on the side.

Batch Assembly Instructions:

1. Toss cubed sweet potatoes with olive oil, chipotle powder, and cumin. Roast at 425°F (220°C) for 22 minutes until tender.
2. Divide cooked brown rice evenly across 4 glass meal prep containers.
3. Top each container with roasted sweet potatoes, rinsed black beans, sweet corn, and diced red onion.
4. Seal and store in refrigerator. Package cilantro lime dressing in separate 2-oz condiment cups to drizzle immediately before eating.

Ingredients: 2 blocks (14 oz each) extra-firm tofu (pressed and cubed), 5 cups broccoli florets, 2 cups cooked quinoa, 1/3 cup smooth peanut butter, 3 tbsp tamari, 1 tbsp maple syrup, 1 tbsp sriracha, 1 tbsp sesame oil.

Batch Assembly Instructions:

1. Toss pressed tofu cubes and broccoli florets with 1 tbsp sesame oil and salt. Roast on two baking sheets at 400°F (200°C) for 20 minutes.
2. Whisk peanut butter, tamari, maple syrup, sriracha, and 4 tbsp warm water until smooth.
3. Layer cooked quinoa on the bottom of 4 meal prep containers. Arrange baked tofu and roasted broccoli side-by-side.
4. Store peanut sauce separately or spoon over tofu right before sealing. Keeps fresh for up to 5 days.

Ingredients: 2 cans (15 oz) chickpeas (rinsed), 1 cup Kalamata olives, 1 cup cherry tomatoes (halved), 1 English cucumber (diced), 3/4 cup crumbled feta, 4 cups chopped romaine lettuce, Greek lemon-oregano vinaigrette.

Batch Assembly Instructions:

1. Pour 3 tablespoons of lemon-oregano vinaigrette into the bottom of 4 large wide-mouth Mason jars.
2. Layer ingredients in exact sequence: chickpeas first (soaking in dressing), followed by olives, cucumber, cherry tomatoes, and crumbled feta.
3. Pack chopped romaine lettuce loosely on top at the very summit, ensuring no contact with dressing.
4. Seal tightly. When ready to eat, invert jar into a wide bowl and toss. Romaine stays ultra-crisp for 5 full days.

Ingredients: 2 cups cooked brown lentils, 1 cup frozen peas and carrots, 2 cups mashed Yukon Gold potatoes (made with olive oil and garlic), 2 cups tomato gravy base, 1 onion (diced).

Batch Assembly Instructions:

1. Sauté onion, brown lentils, peas, carrots, and tomato gravy base in a pan for 8 minutes until thick.
2. Divide lentil gravy evenly across 4 oven-safe glass containers.
3. Spread mashed potatoes over the top of each container and smooth with a fork.
4. Allow to cool completely, seal, and refrigerate. Reheat in microwave or oven until piping hot and golden.

Ingredients: 1.5 cups red split lentils, 1 can coconut milk, 3 cups vegetable broth, 1 tbsp yellow curry paste, 1 cup spinach, 2 cups cooked basmati rice.

Batch Assembly Instructions:

1. Simmer red lentils, coconut milk, curry paste, and vegetable broth in a pot for 15 minutes. Stir in fresh spinach at the end.
2. Portion cooked basmati rice on one side of meal prep containers and ladle warm coconut red lentil curry on the other side.
3. Refrigerate for up to 5 days. Curry flavors deepen and improve after 24 hours.

Ingredients: 2 cups cooked farro, 2 cans black-eyed peas (rinsed), 1 red bell pepper (diced), 1 cup steamed green beans (chopped), 1/4 cup pumpkin seeds, red wine vinaigrette.

Batch Assembly Instructions:

1. Combine cooked farro, black-eyed peas, diced bell pepper, green beans, and red wine vinaigrette in a large mixing bowl.
2. Divide salad evenly into 4 meal prep containers. Top with toasted pumpkin seeds right before sealing.
3. Can be eaten cold directly from the fridge without reheating.

Ingredients: 8 oz buckwheat soba or quinoa noodles, 2 cups shelled edamame, 1 cup shredded purple cabbage, 1 grated carrot, 1/3 cup sesame ginger dressing.

Batch Assembly Instructions:

1. Boil noodles for 4 minutes, drain, and rinse thoroughly under cold water to eliminate excess surface starch.
2. Toss cold noodles with edamame, purple cabbage, grated carrot, and sesame ginger dressing.
3. Divide into glass meal prep containers. Serve cold for high-protein lunch on the go.

Ingredients: 16 pre-made baked falafel balls, 2 cups roasted zucchini and eggplant, 1 cup hummus, 1 cup tabbouleh salad, lemon wedges.

Batch Assembly Instructions:

1. Bake falafel and roasted zucchini/eggplant together on a single baking sheet at 400°F (200°C) for 15 minutes.
2. Portion falafel and roasted veggies on one side of a 2-compartment container, placing cold hummus and tabbouleh on the opposite side.
3. Eat warm or at room temperature with pita bread.

Ingredients: 6 whole wheat tortillas, 12 eggs (scrambled with spinach and garlic), 1 cup shredded black beans, 1 cup shredded cheddar or vegan cheese, salsa.

Batch Assembly Instructions:

1. Scramble eggs with spinach until set. Allow to cool completely before wrapping to prevent soggy tortillas.
2. Fill tortillas with scrambled eggs, black beans, and shredded cheese. Roll tightly into burritos.
3. Wrap each burrito individually in parchment paper and foil. Freeze for up to 1 month. Reheat from frozen in oven or toaster.

Ingredients: 12 oz organic tempeh (steamed and cubed), 1 bunch asparagus (trimmed), 2 cups cooked short-grain brown rice, tamari glaze, sesame seeds.

Batch Assembly Instructions:

1. Steam cubed tempeh for 8 minutes to remove bitterness. Pan-sear in sesame oil and brush with tamari glaze until caramelised.
2. Roast asparagus in oven at 400°F (200°C) for 12 minutes.
3. Assemble containers with brown rice, glazed tempeh, and asparagus. Garnish with sesame seeds.