20 Best Simple Vegan Lunches for Meal Prep to Save You Time and Energy
Are you in perpetual search of quick, healthful meal options amidst your busy schedule? Dive into the world of simple vegan lunches perfect for meal prep, which not only preserves your precious time and energy but also contributes to a wholesome lifestyle. Let’s explore these 20 inventive and delightful vegan lunch ideas that are perfect for busy bees aiming to maintain a balanced diet.
Why Opt for Vegan Meal Prep?
Choosing vegan meals can be a transformative step towards a healthier lifestyle, reducing your carbon footprint, and exploring a variety of nutrient-rich foods. Meal prepping ensures that you have ready-to-go delicious meals that prevent last-minute unhealthy choices, saving time during your hectic weekdays.
1. Chickpea Salad Sandwich
Ingredients: Chickpeas, vegan mayo, celery, red onion, lettuce, whole grain bread.
Prep Tip: Mash the chickpeas and mix them with vegan mayo, chopped celery, and onions during your prep session. Store it in an airtight container and when ready, spoon it onto whole grain bread with fresh lettuce.
2. Quinoa and Black Bean Bowl
Ingredients: Quinoa, black beans, corn, cherry tomatoes, avocado, lime dressing.
Prep Tip: Cook a big batch of quinoa and mix with black beans and corn. Add fresh tomatoes and avocado before serving, and drizzle with lime dressing for a refreshing twist.
3. Vegan Sushi Rolls
Ingredients: Nori sheets, sushi rice, cucumber, carrot, avocado, soy sauce.
Prep Tip: Prepare the sushi rice ahead and chop your veggies. When it’s lunchtime, just roll your sushi with the nori sheets and enjoy a fresh, ocean-friendly treat!
4. Hummus and Veggie Wrap
Ingredients: Whole wheat wraps, hummus, assorted sliced veggies (cucumbers, bell peppers, spinach).
Prep Tip: Spread hummus generously on wraps and lay down your veggies. Roll, slice, and store. Quick to make and full of fiber!
5. Buddha Bowls
Ingredients: Brown rice or barley, steamed vegetables, tofu or tempeh, tahini sauce.
Prep Tip: The key is variety and color. Prep your grains and protein source, and choose different veggies each week for diversity in taste and nutrients.
6. Lentil Soup
Ingredients: Lentils, vegetable broth, carrots, tomatoes, onions, spices.
Prep Tip: Cook a large pot of lentil soup and freeze in portions. Reheat for a warm, soothing midday meal.
7. Tofu Scramble Tacos
Ingredients: Tofu, turmeric, black salt, bell peppers, corn tortillas.
Prep Tip: Crumble and cook tofu with spices until golden. Store and, when ready, warm up, stuff in tortillas, and top with sautéed peppers.
8. Spicy Peanut Pasta
Ingredients: Whole wheat pasta, broccoli, carrots, peanut butter, chili sauce, soy sauce.
Prep Tip: Cook pasta and veggies, then mix with a spicy peanut sauce. Great for a satisfying, protein-packed lunch!
9. Mason Jar Salads
Ingredients: Mixed greens, cherry tomatoes, cucumbers, chickpeas, balsamic dressing.
Prep Tip: Layer your ingredients, starting with the dressing at the bottom to keep the greens crisp. Just shake when ready to eat!
10. Vegan Burrito Bowls
Ingredients: Rice, black beans, corn, salsa, avocado.
Prep Tip: Layer rice with beans and corn. Add fresh salsa and avocado when serving for a taste of Mexico.
11. Stuffed Avocados
Ingredients: Avocados, cherry tomatoes, red onions, chickpeas, lime, cilantro.
Prep Tip: Halve avocados and remove some flesh. Mix it with other ingredients, stuff it back, and you’ve got a nutritious powerhouse!
12. Vegetable Stir-Fry
Ingredients: Mixed vegetables (broccoli, bell peppers, zucchini), tofu, soy sauce, ginger.
Prep Tip: Prepare your veggies and tofu. Stir-fry for 10 minutes when you’re ready for a fast, flavorful lunch.
13. Creamy Tomato Basil Pasta
Ingredients: Penne pasta, tomato sauce, fresh basil, cashew cream.
Prep Tip: Pre-cook pasta and mix with a sauce blend of tomato, basil, and creamy cashews.
14. Sweet Potato and Black Bean Chili
Ingredients: Sweet potatoes, black beans, tomatoes, onion, chili spices.
Prep Tip: Cube sweet potatoes and cook with beans and spices. An energizing and hearty option!
15. Vegan Pita Pockets
Ingredients: Pita bread, mixed greens, sliced cucumber, cherry tomatoes, hummus.
Prep Tip: Stuff pitas with greens, veggies, and a spoonful of humus. Simple yet filling!
16. Asian Rice Salad
Ingredients: Brown rice, edamame, shredded carrot, sesame seeds, soy dressing.
Prep Tip: Mix ingredients and season with a sesame-flavored dressing for an Asian flair.
17. Ratatouille
Ingredients: Eggplant, zucchini, bell peppers, onion, tomato sauce.
Prep Tip: Slow cook these veggies for a flavorful French-inspired dish.
18. Curried Cauliflower Rice
Ingredients: Cauliflower, peas, curry powder, onions.
Prep Tip: Pulse cauliflower into ‘rice’ and sauté with peas, onions, and curry. A low-carb delight!
19. Vegan Pizza with Cauliflower Crust
Ingredients: Cauliflower crust, tomato sauce, vegan cheese, assorted toppings.
Prep Tip: Bake your crusts in advance and customize with your favorite toppings for a quick lunch.
20. Gazpacho
Ingredients: Tomato, cucumber, bell pepper, onion, vinegar, olive oil.
Prep Tip: Blend ingredients and chill. Serve cold for a refreshing and light lunch option.
Conclusion
With these 20 best simple vegan lunches for meal prep, you’ll have a variety of flavorful, nutritious options at your fingertips. Each meal is designed to maximize your health while minimizing prep time and energy, making your vegan journey enjoyable and stress-free. Prepare to transform your lunch routine with these energizing, plant-based meals that keep you going strong all day long!
