8 Simple Vegetarian Recipes for Meal Prep: Fuel Your Busy Week

8 Simple Vegetarian Recipes for Meal Prep: Fuel Your Busy Week

For many women, juggling a full-time job, family responsibilities, and personal goals can leave little time for one of life’s essential joys: cooking. But nourishing your body with wholesome, vegetarian meals doesn’t have to be time-consuming or complicated. With a little planning, you can prep healthy, delicious meals that will carry you through the week, leaving you with more time to focus on everything else that matters.

Here are 8 simple vegetarian recipes perfect for meal prepping. These dishes are easy to make, packed with nutrients, and can be stored in the fridge for several days, so you’re always ready for a healthy meal—whether at work, at home, or on the go.

1. Chickpea Salad with Lemon-Tahini Dressing

This vibrant chickpea salad is a great option for a light lunch or dinner, full of protein, fiber, and healthy fats. You can prepare it in bulk and enjoy it throughout the week.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed

• 1 cucumber, diced

• 1 cup cherry tomatoes, halved

• 1 red bell pepper, diced

• 1/4 red onion, thinly sliced

• 1/4 cup fresh parsley, chopped

Lemon-Tahini Dressing:

• 2 tbsp tahini

• 2 tbsp lemon juice

• 1 tbsp olive oil

• 1 tbsp maple syrup

• Salt and pepper to taste

• 2-3 tbsp water to thin out

Instructions:

1. In a large bowl, combine the chickpeas, cucumber, tomatoes, bell pepper, onion, and parsley.

2. In a small bowl, whisk together all of the dressing ingredients. Add water until the dressing reaches your desired consistency.

3. Pour the dressing over the salad and toss gently to combine.

4. Store in an airtight container in the fridge for up to 4 days.

2. Sweet Potato and Black Bean Burrito Bowls

Packed with flavor and nutrients, these burrito bowls are easy to prep and reheat for quick meals throughout the week.

Ingredients:

• 2 medium sweet potatoes, peeled and diced

• 1 tbsp olive oil

• Salt and pepper to taste

• 1 can black beans, drained and rinsed

• 1 cup cooked brown rice or quinoa

• 1 avocado, sliced

• 1/2 cup corn kernels (fresh or frozen)

• Salsa or your favorite hot sauce (optional)

Instructions:

1. Preheat your oven to 400°F (200°C). Toss the diced sweet potatoes with olive oil, salt, and pepper. Spread them out on a baking sheet and roast for 25-30 minutes, or until tender.

2. In meal prep containers, layer the cooked rice or quinoa, roasted sweet potatoes, black beans, corn, and avocado slices.

3. Add salsa or hot sauce on top if desired.

4. Cover and store in the fridge for up to 4 days. Reheat before serving.

3. Spaghetti Squash Primavera

This light and delicious pasta alternative will leave you feeling satisfied without the carb overload. It’s easy to prepare and great for meal prep.

Ingredients:

• 1 medium spaghetti squash

• 1 tbsp olive oil

• 1 zucchini, sliced

• 1 yellow bell pepper, sliced

• 1/2 red onion, thinly sliced

• 2 cups cherry tomatoes, halved

• 2 cloves garlic, minced

• Salt and pepper to taste

• Fresh basil or parsley for garnish

Instructions:

1. Preheat your oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and remove the seeds. Drizzle with olive oil, salt, and pepper. Place cut-side down on a baking sheet and roast for 35-40 minutes, or until the strands pull away easily with a fork.

2. While the squash is roasting, heat a pan over medium heat and sauté the zucchini, bell pepper, onion, and garlic for about 5-7 minutes, until softened.

3. Once the squash is done, use a fork to scrape out the spaghetti-like strands and transfer to a large bowl.

4. Toss the squash with the sautéed veggies and cherry tomatoes. Season with salt, pepper, and fresh herbs.

5. Store in meal prep containers for up to 4 days.

4. Quinoa & Veggie Stir-Fry

This is a go-to recipe for busy women who need a quick, nutritious meal. It’s customizable, so feel free to swap in your favorite veggies or tofu for added protein.

Ingredients:

• 1 cup quinoa, rinsed

• 2 tbsp sesame oil

• 1 cup broccoli florets

• 1 red bell pepper, thinly sliced

• 1 carrot, julienned

• 1/2 cup edamame (frozen or fresh)

• 2 tbsp soy sauce or tamari

• 1 tbsp rice vinegar

• 1 tsp grated ginger

• 1 tbsp sesame seeds (optional)

Instructions:

1. Cook the quinoa according to package instructions. Set aside.

2. In a large pan or wok, heat the sesame oil over medium heat. Add the broccoli, bell pepper, carrot, and edamame. Stir-fry for about 5-7 minutes, until the vegetables are tender-crisp.

3. In a small bowl, mix the soy sauce, rice vinegar, and grated ginger.

4. Add the cooked quinoa to the pan with the veggies, pour the sauce over the top, and toss to combine.

5. Sprinkle with sesame seeds before serving. Store in meal prep containers for up to 4 days.

5. Lentil Soup with Spinach and Carrots

A hearty, comforting soup that's perfect for meal prep, packed with plant-based protein and veggies.

Ingredients:

• 1 cup dried lentils, rinsed

• 1 tbsp olive oil

• 1 onion, chopped

• 2 carrots, chopped

• 2 celery stalks, chopped

• 2 cloves garlic, minced

• 1 can diced tomatoes (14.5 oz)

• 4 cups vegetable broth

• 2 cups fresh spinach

• 1 tsp cumin

• Salt and pepper to taste

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the onion, carrots, celery, and garlic and sauté for 5 minutes.

2. Add the diced tomatoes, vegetable broth, lentils, cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes, until the lentils are tender.

3. Stir in the spinach and cook for an additional 5 minutes, until wilted.

4. Store in airtight containers for up to 5 days. Reheat on the stove or in the microwave.

6. Veggie & Hummus Wraps

These easy-to-make wraps are great for a grab-and-go lunch. They’re quick to assemble, and you can mix and match ingredients based on your preferences.

Ingredients:

• 4 whole wheat wraps or tortillas

• 1 cup hummus

• 1 cucumber, sliced

• 1/2 avocado, sliced

• 1 cup mixed greens

• 1 red bell pepper, sliced

• 1/4 cup shredded carrots

• Salt and pepper to taste

Instructions:

1. Spread a generous amount of hummus onto each wrap.

2. Layer with cucumber, avocado, mixed greens, bell pepper, and shredded carrots.

3. Sprinkle with salt and pepper, then roll the wraps tightly.

4. Cut in half and store in the fridge for up to 3 days.

7. Veggie-Packed Buddha Bowls

Buddha bowls are a great way to combine different grains, proteins, and veggies into one filling, balanced meal. These bowls are perfect for meal prepping and customizable to your taste.

Ingredients:

• 1 cup cooked quinoa or brown rice

• 1 cup roasted vegetables (e.g., sweet potato, Brussels sprouts, or cauliflower)

• 1/2 cup chickpeas, roasted or from a can

• 1/4 avocado, sliced

• 1 tbsp tahini or dressing of choice

Instructions:

1. Cook your grains (quinoa or brown rice) according to package instructions.

2. Roast your favorite veggies in the oven at 400°F (200°C) for 20-25 minutes with olive oil, salt, and pepper.

3. Assemble your bowls with a base of grains, topped with roasted vegetables, chickpeas, avocado, and a drizzle of tahini or dressing.

4. Store in airtight containers for up to 4 days.

8. Cauliflower Fried Rice

A healthier, low-carb version of traditional fried rice that’s quick to make and perfect for meal prep.

Ingredients:

• 1 medium cauliflower head, grated or processed into rice-sized pieces

• 1 tbsp olive oil

• 1/2 cup frozen peas and carrots

• 2 cloves garlic, minced

• 2 eggs, scrambled (optional for added protein)

• 2 tbsp soy sauce or tamari

• 1 tbsp green onions, chopped

Instructions:

1. In a large pan, heat olive oil over medium heat. Add the peas, carrots, and garlic and sauté for about 2-3 minutes.

2. Add the cauliflower rice to the pan and stir-fry for 5-7 minutes until tender.

3. Push the mixture to one side of the pan and scramble the eggs (if using) on the other side.

4. Once the eggs are cooked, mix everything together and stir in soy sauce.

5. Top with green onions and store in meal prep containers for up to 4 days.