You can save money and eat healthy by taking some time to prep your meals at the beginning of each week. With this list of quick vegan meal prep ideas, we hope you’ll find that vegan meal prepping isn’t as difficult as you might think!
At Pride Enjoy, we offer a range of vegan and gluten-free baked goods that are perfect for desserts or snacking. We want everyone to be able to enjoy their favorite foods!
Instant Pot Oatmeal Jars
These instant pot oatmeal jars are super convenient. To make these jars, you will need 1 ¼ cup of gluten-free rolled oats, 3 cups of almond milk, ½ to ⅔ cup of chopped apples, 1 large shredded carrot, ⅓ cup of raisins, ½ cup of chopped walnuts, ¼ cup of chia seeds, ½ tbsp of cinnamon, and a pinch of sea salt.
To create them, simply pour the almond milk into an oiled instant pot, add your oats and prepped ingredients, and then mix until combined. Place the instant pot on manual pressure, cook for a short 8-9 minutes, then spoon into mason jars!
If you love this meal, you’ll especially enjoy our vegan Oatmeal Cranberry Gems! These cookies are flavored with sweet cinnamon and are a quick, delicious snack when you’re on the go.
Tofu Burrito Bowl
Tofu burrito bowls are loaded with protein and fiber. To make them, you’ll need 14 ounces of extra-firm tofu, 2 tbsp of olive oil, 1/2 tsp of sea salt, 1/2 tsp of pepper, 1/2 tsp of chipotle powder, 1/2 tsp of chili powder, 1/2 tsp of paprika, 1/4 tsp of garlic powder, 1/8 tsp of cayenne, romaine, spinach, kale, avocado, black beans, red onions, tomatoes, and cilantro.
The first step in making this dish is to drain the tofu. Next, set a large skillet on medium heat and add the block of tofu. With a spoon, scramble the tofu and add in your seasonings. Cook this for 8-10 minutes, stirring every few minutes. Once the tofu has browned, portion it into your meal prep containers atop your fresh ingredients, such as the romaine, spinach, and kale. It’s that easy to make a healthy, vegan dish that will last throughout the week!
Pasta with Spicy Sun-Dried Tomato Sauce
This savory pasta dish—cooked in a sun-dried tomato sauce and covered in tomatoes—offers a fantastic burst of flavor. To make this meal, you need a ¼ cup of finely chopped sun-dried tomatoes, 2 tbsp of tomato paste, 3 garlic cloves, 2 cups of vegan milk, 1 lb of gluten-free uncooked penne, 2 chopped and roasted peppers, a 28-ounce can of crushed tomatoes, 1 tsp of sea salt, ½ tsp of chili flakes, 3 handfuls of spinach, ¼ cup of basil, 1 tsp of melted vegan butter, ¼ cup of gluten-free bread crumbs, 1 tbsp of nutritional yeast, and 5 sliced Roma tomatoes.
There are a few steps you need to take to make this dish. First, pour oil into a large skillet over medium-high heat. Next, add the sun-dried tomatoes, tomato paste, and garlic, then cook until the tomato paste darkens in color. After that, add the vegan milk, penne, roasted red peppers, the can of tomatoes, sea salt, and chili flakes. Stir the mixture and then bring it to a boil. Next, reduce the heat to low, cover the skillet, and let it cook for 15-20 minutes.
While the pasta is cooking, mix together the melted butter, breadcrumbs, and nutritional yeast. You’ll also want to have your oven preheating on broil. When the pasta is done, stir in the spinach and basil, and cover the top with the tomato slices. Broil the dish in the oven until the tomatoes are wilted. Lastly, remove it from the oven and sprinkle the buttered breadcrumbs and parsley on top!
Mason Jar Salad with Kalamata Dressing
This mason jar salad is perfect for those who need a boost while on-the-go. To make it, you will need a 14 oz. can of chickpeas, 1 tbsp of olive oil, 1 tsp of dried Italian seasoning, 1 tsp of black pepper, ½ tsp of sea salt, ⅛ tsp of garlic powder, ⅛ tsp of chili powder, ½ cup of coconut milk yogurt, 2 tbsp of lemon juice, ½ tbsp of tamari, 2 tbsp of fresh dill, 3 kalamata olives, ½ tsp of black pepper, ⅛ tsp of garlic powder, ½ cup of cherry tomatoes, ¼ cup of sliced carrots, ½ cup of broccoli florets, 1 cup of salad greens, 1 tbsp of sliced red onion, and ¼ cup of roasted chickpeas.
To make the salad, start with the chickpeas. Preheat the oven to 375 degrees and line a baking sheet with parchment paper. Next, drain and rinse the chickpeas and pour them onto paper towels to remove any excess water. Pour the chickpeas onto the baking sheet, drizzle them in oil, and add the Italian seasoning. Bake them for 20-25 minutes. Once complete, remove the pan from the oven and leave them out to cool.
Next, you need to make the dressing. To do this, add yogurt, lemon juice, tamari, fresh dill, kalamata olives, black pepper, and garlic powder in a food processor. Blend the ingredients together until they’re completely smooth.
Finally, for the base of your salad, simply layer the cherry tomatoes, carrots, broccoli florets, salad greens, red onion, and roasted chickpeas. Now, you have a nutrient-rich lunch that will give you a quick, tasty boost all during your week!
This mushroom goulash is very filling, making it an ideal vegan meal prep dish. To make it, you will need 2 tbsp of olive oil, ½ sliced onion, 1 chopped red pepper, 2 lbs. of chopped white or brown mushrooms, 1 can of diced tomatoes, 2 cups of vegetable broth, 1 tsp of garlic powder, 1 ½ tbsp of paprika, 5 sprigs of fresh thyme, and salt to taste.
First, heat 1 tbsp of olive oil in a large skillet, then add the onion and sauté for 4 minutes. Next, add the red pepper and cook for about 3 to 5 minutes. Once they’re done, transfer them to a plate and set it aside.
In the same skillet, add the mushrooms and cook until they become slightly shriveled. You then need to season the mushrooms with salt and garlic powder and continue cooking for 6 minutes. Lastly, add in the peppers, onion, diced tomatoes, vegetable stock, paprika, and thyme. Bring everything to a boil, cover it, reduce the heat to low, and let it simmer for about 20 minutes. This hearty, balanced dish is sure to keep you full and satisfied!
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These quick and easy vegan meal prep ideas make life so much easier. However, having a convenient, tasty dessert or snack to satisfy your sweet tooth is also pretty handy! If you’re looking for desserts that are vegan, gluten-free, dairy-free, and allergen-friendly, consider the delicious options available at Pride Enjoy. Order today!