I’ve noticed more people are turning to plant-based eating, and the shift has been incredible to watch.
Easy vegan recipes have become a game-changer for anyone wanting to eat healthier without spending hours in the kitchen or mastering complicated cooking techniques.
I started meal prepping vegan dishes because I needed nutritious food ready throughout my busy week.
This blog walks through simple breakfast, snack, soup, lunch, and dinner recipes that use basic ingredients found at any grocery store.
Each recipe is designed specifically for beginners and focuses on meals that reheat beautifully without losing flavor or texture.
The goal is to make vegan meal prep feel manageable and approachable instead of overwhelming, helping you build sustainable habits that actually fit into real life.
Why Simple Vegan Recipes Work Well for Meal Prep
Many vegan meals rely on repeatable base ingredients like beans, grains, and vegetables. These staples are affordable, shelf-stable, and versatile across different dishes.
When recipes stay simple, beginners can cook more consistently without feeling intimidated by long ingredient lists or complicated techniques. Simple easy vegan recipes also mean fewer specialty items to purchase and less time spent shopping.
Preparing batches of basic meals throughout the week creates a reliable routine that supports healthier eating habits. Keeping things straightforward helps build confidence in the kitchen.
Simple Vegan Breakfast Recipes
These morning meals use pantry staples and cook quickly, providing energy to start the day without requiring complicated preparation techniques.
1. Tofu Scramble
This protein-packed breakfast uses crumbled tofu and basic seasonings, cooks in under fifteen minutes, and stays fresh for five days in the fridge.
Materials
- 14 oz firm tofu, drained and pressed
- 1 tablespoon olive oil
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon turmeric (optional, for color)
Servings: 3
Total Time: 12 minutes (2 minutes prep, 10 minutes cooking)
Steps to Make
Heat olive oil in a large skillet over medium heat until shimmering. Crumble the tofu directly into the pan using hands or a fork, breaking it into small, scrambled-egg-sized pieces.
Sprinkle salt, pepper, and turmeric evenly over the tofu. Stir gently every two minutes to prevent sticking and encourage even browning.
Cook for eight to ten minutes total until the tofu is heated through and slightly golden at the edges. Let cool before dividing into airtight containers for storage.
2. Overnight Oats
Combine oats with plant milk the night before for a no-cook breakfast that’s ready when waking up each morning.
Materials
- ½ cup rolled oats
- ½ cup unsweetened almond milk
- 1 tablespoon maple syrup
- 1 tablespoon chia seeds
- ¼ teaspoon vanilla extract
Servings: 1
Total Time: 5 minutes prep (plus overnight refrigeration)
Steps to Make
Add rolled oats to a mason jar or airtight container. Pour almond milk over the oats, ensuring all oats are submerged.
Stir in maple syrup, chia seeds, and vanilla extract until everything is evenly combined. Seal the container tightly and place in the refrigerator overnight or for at least four hours.
The oats will absorb the liquid and soften. In the morning, stir and add fresh fruit if desired before eating.
3. Banana Pancakes
These two-ingredient pancakes require only bananas and oats, making them perfect for quick weekend batch cooking.
Materials
- 2 ripe bananas
- 1 cup rolled oats
- ½ teaspoon cinnamon
- 1 teaspoon oil for cooking
Servings: 4 small pancakes
Total Time: 15 minutes (5 minutes prep, 10 minutes cooking)
Steps to Make
Mash bananas in a bowl until smooth with no large chunks remaining. Blend rolled oats in a blender until they reach a flour-like consistency.
Mix oat flour and cinnamon into the mashed bananas until a thick batter forms. Heat oil in a non-stick pan over medium heat.
Pour quarter-cup portions of batter into the pan and cook for three minutes per side until golden brown. Flip carefully as these pancakes are delicate while cooking.
4. Chia Pudding
Mix chia seeds with plant milk and sweetener the night before for a creamy pudding that’s ready to grab in the morning.
Materials
- 3 tablespoons chia seeds
- 1 cup almond milk
- 1 tablespoon maple syrup
- ¼ teaspoon vanilla extract
- Fresh berries for topping (optional)
Servings: 1
Total Time: 5 minutes prep (plus 4 hours or overnight refrigeration)
Steps to Make
Combine chia seeds and almond milk in a mason jar or bowl, stirring well to prevent clumping. Add maple syrup and vanilla extract, mixing until all ingredients are evenly distributed.
Seal the container and refrigerate for at least four hours or overnight, allowing chia seeds to absorb liquid and expand.
The mixture will thicken into a pudding-like consistency. Stir before eating and top with fresh berries if desired. Store in the refrigerator for up to five days.
Quick and Easy Vegan Snack Recipes
Simple snacks between meals help maintain energy levels and prevent hunger, using ingredients that store well and require minimal effort to prepare.
5. Roasted Chickpeas
Crunchy chickpeas seasoned with salt make a simple protein-rich snack that stays crispy for several days in an airtight container.
Materials
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 tablespoon olive oil
- ½ teaspoon salt
- ½ teaspoon paprika
Servings: 4
Total Time: 35 minutes (5 minutes prep, 30 minutes baking)
Steps to Make
Preheat the oven to 400°F. Pat chickpeas completely dry using paper towels, as moisture prevents crispiness. Toss chickpeas with olive oil, salt, and paprika in a bowl.
Spread chickpeas in a single layer on a baking sheet lined with parchment paper. Bake for thirty minutes, shaking the pan halfway through to ensure even roasting.
Chickpeas should be golden and crunchy when done. Let cool completely before storing.
6. Apple Slices with Peanut Butter
Fresh apple slices paired with natural peanut butter create a balanced snack combining fiber and healthy fats.
Materials
- 1 medium apple
- 2 tablespoons natural peanut butter
Servings: 1
Total Time: 3 minutes
Steps to Make
Wash the apple thoroughly under cold water. Cut the apple into eight even slices, removing the core and seeds. Arrange apple slices on a plate.
Serve with peanut butter on the side for dipping or spread peanut butter directly onto each slice. For meal prep, store apple slices in an airtight container with a squeeze of lemon juice to prevent browning.
7. Trail Mix
Combine nuts, seeds, and dried fruit for a portable snack that requires no cooking and lasts for weeks.
Materials
- ½ cup raw almonds
- ½ cup raw cashews
- ¼ cup pumpkin seeds
- ¼ cup raisins
- ¼ cup dried cranberries
Servings: 8 (¼ cup each)
Total Time: 2 minutes
Steps to Make
Measure all ingredients into a large bowl. Stir with a spoon until nuts, seeds, and dried fruit are evenly distributed throughout the mixture.
Divide the trail mix into small portions using a measuring cup for consistent serving sizes. Store portions in small containers or resealable bags for grab-and-go convenience. Keep in a cool, dry place for up to two weeks.
8. Energy Balls
Blend dates with nuts and roll into balls for a naturally sweet snack that provides quick energy without added sugar.
Materials
- 1 cup pitted dates
- 1 cup raw almonds
- 2 tablespoons cocoa powder
- 1 tablespoon maple syrup
- Pinch of salt
Servings: 12 balls
Total Time: 15 minutes
Steps to Make
Add dates, almonds, cocoa powder, maple syrup, and salt to a food processor. Pulse for one to two minutes until the mixture becomes sticky and holds together when pressed.
Scoop out one tablespoon of mixture at a time and roll between your palms to form smooth balls. Place energy balls on a plate or in a container, spacing them so they don’t stick together.
Refrigerate for at least thirty minutes to firm up before eating. Store in an airtight container in the refrigerator for up to two weeks.
Healthy Vegan Soup Recipes
Soups freeze beautifully and reheat in minutes, making them ideal for meal prep while using overlapping ingredients that reduce shopping trips.
9. Lentil Soup
This one-pot soup uses red lentils and canned tomatoes for a filling meal that freezes beautifully for future use.
Materials
- 1 cup dried red lentils, rinsed
- 1 can (14 oz) diced tomatoes
- 4 cups vegetable broth
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 teaspoon cumin
- ½ teaspoon salt
Servings: 4
Total Time: 35 minutes (10 minutes prep, 25 minutes cooking)
Steps to Make
Heat olive oil in a large pot over medium heat. Add diced onion and cook for five minutes until softened and translucent.
Stir in minced garlic and cumin, cooking for one minute until fragrant. Pour in vegetable broth, diced tomatoes with their juice, and rinsed lentils.
Bring the mixture to a boil, then reduce heat to low and simmer. Cover the pot and cook for twenty-five minutes, stirring occasionally until lentils are tender and soup has thickened.
10. Vegetable Broth Soup
A basic vegetable soup using frozen mixed vegetables provides vitamins while keeping prep work minimal.
Materials
- 4 cups vegetable broth
- 2 cups frozen mixed vegetables
- 1 can (14 oz) diced tomatoes
- 1 teaspoon dried basil
- ½ teaspoon salt
- ¼ teaspoon black pepper
Servings: 4
Total Time: 20 minutes (5 minutes prep, 15 minutes cooking)
Steps to Make
Pour vegetable broth into a large pot and bring to a boil over high heat. Add frozen vegetables directly from the freezer without thawing.
Stir in diced tomatoes, basil, salt, and pepper. Reduce heat to medium and let the soup simmer for fifteen minutes until vegetables are heated through and tender.
Taste and adjust seasoning if needed before portioning into containers for the week.
11. White Bean Soup
Creamy white beans blend with garlic and spinach for a comforting soup that tastes even better the next day.
Materials
- 2 cans (15 oz each) white beans, drained and rinsed
- 4 cups vegetable broth
- 2 cups fresh spinach
- 3 cloves garlic, minced
- 1 tablespoon olive oil
- ½ teaspoon salt
- ¼ teaspoon red pepper flakes
Servings: 4
Total Time: 25 minutes (5 minutes prep, 20 minutes cooking)
Steps to Make
Heat olive oil in a pot over medium heat. Add minced garlic and red pepper flakes, stirring for one minute until aromatic.
Pour in vegetable broth and white beans, bringing the mixture to a simmer. Use a potato masher to partially mash some beans against the pot side, creating a thicker texture.
Add spinach and stir until wilted, about three minutes. Season with salt and serve hot or store in meal prep containers.
12. Potato Leek Soup
Blend cooked potatoes and leeks into a creamy soup that tastes rich without using any dairy products.
Materials
- 4 medium potatoes, peeled and diced
- 2 leeks, white parts only, sliced
- 4 cups vegetable broth
- 1 tablespoon olive oil
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon dried thyme
Servings: 4
Total Time: 35 minutes (10 minutes prep, 25 minutes cooking)
Steps to Make
Heat olive oil in a large pot over medium heat. Add sliced leeks and cook for five minutes until softened, stirring occasionally to prevent browning.
Add diced potatoes, vegetable broth, thyme, salt, and pepper to the pot. Bring the mixture to a boil, then reduce heat and simmer for twenty minutes until potatoes are fork-tender.
Use an immersion blender to puree the soup until smooth and creamy, or transfer to a regular blender in batches. Taste and adjust seasoning before storing.
Easy Vegan Lunch Ideas for Work and Home
Midday meals focus on portability and reheating ease, combining grains and proteins into satisfying dishes that hold up well in containers.
13. Quinoa Buddha Bowl
This grain bowl combines cooked quinoa with roasted vegetables for a balanced lunch that packs well in containers.
Materials
- 1 cup quinoa, uncooked
- 2 cups water
- 2 cups chopped vegetables (broccoli, carrots, bell peppers)
- 2 tablespoons olive oil
- ½ teaspoon salt
- ½ teaspoon garlic powder
- 1 can (15 oz) chickpeas, drained
Servings: 4
Total Time: 35 minutes (10 minutes prep, 25 minutes cooking)
Steps to Make
Preheat oven to 425°F. Rinse quinoa under cold water and combine with two cups water in a pot. Bring to a boil, then reduce heat and simmer covered for fifteen minutes.
Meanwhile, toss chopped vegetables and chickpeas with olive oil, salt, and garlic powder on a baking sheet. Roast vegetables for twenty minutes until tender and slightly charred.
Fluff cooked quinoa with a fork and divide into containers, topping each with roasted vegetables and chickpeas.
14. Pasta with Marinara
Simple pasta topped with jarred marinara sauce creates a comforting lunch that reheats perfectly in the microwave.
Materials
- 8 oz pasta (any shape)
- 2 cups marinara sauce
- 1 tablespoon olive oil
- ¼ teaspoon dried oregano
- Salt for pasta water
Servings: 3
Total Time: 20 minutes (5 minutes prep, 15 minutes cooking)
Steps to Make
Bring a large pot of salted water to a rolling boil. Add pasta and cook according to package directions until al dente, usually eight to ten minutes.
While pasta cooks, heat the marinara sauce in a separate pan over medium heat with olive oil and oregano. Drain cooked pasta and toss with warmed marinara sauce until evenly coated. Divide into meal prep containers and refrigerate for up to four days.
15. Hummus Wrap
Spread hummus on a tortilla with fresh vegetables for a no-cook lunch option that stays fresh for several days.
Materials
- 2 large whole wheat tortillas
- ½ cup store-bought hummus
- 1 cup mixed greens
- ½ cucumber, sliced
- ½ bell pepper, sliced
- ¼ cup shredded carrots
Servings: 2
Total Time: 8 minutes
Steps to Make
Lay tortillas flat on a clean surface. Spread quarter-cup hummus evenly across each tortilla, leaving a one-inch border around the edges.
Layer mixed greens, cucumber slices, bell pepper strips, and shredded carrots down the center of each tortilla.
Fold in the sides of the tortilla, then roll tightly from bottom to top, creating a secure wrap. Slice each wrap in half diagonally and wrap in parchment paper or store in containers.
16. Rice and Bean Bowl
Brown rice paired with seasoned black beans makes a filling lunch that provides complete protein.
Materials
- 1 cup brown rice, uncooked
- 2½ cups water
- 1 can (15 oz) black beans, drained and rinsed
- 1 teaspoon cumin
- ½ teaspoon chili powder
- ½ teaspoon salt
- 1 cup salsa
Servings: 4
Total Time: 50 minutes (5 minutes prep, 45 minutes cooking)
Steps to Make
Combine brown rice and water in a pot and bring to a boil. Reduce heat to low, cover, and simmer for forty-five minutes until rice is tender and water is absorbed.
In a separate pan, heat black beans with cumin, chili powder, and salt over medium heat for five minutes. Fluff cooked rice with a fork and portion into containers. Top each portion with seasoned black beans and a generous spoonful of salsa.
17. Veggie Tacos
Fill soft tortillas with seasoned vegetables for a handheld lunch that assembles quickly when components are prepped ahead.
Materials
- 4 small corn or flour tortillas
- 2 cups mixed vegetables (bell peppers, onions, zucchini), diced
- 1 tablespoon olive oil
- 1 teaspoon chili powder
- ½ teaspoon cumin
- ½ teaspoon salt
- ½ cup salsa
Servings: 2
Total Time: 20 minutes (5 minutes prep, 15 minutes cooking)
Steps to Make
Heat olive oil in a skillet over medium-high heat. Add diced vegetables and cook for eight to ten minutes, stirring frequently until softened and lightly charred.
Sprinkle chili powder, cumin, and salt over the vegetables, stirring to coat evenly for one minute. Warm tortillas in a dry pan or microwave for fifteen seconds until pliable and soft.
Divide the seasoned vegetables among the tortillas and top each with salsa. Fold and serve immediately, or store vegetable filling separately from tortillas for meal prep.
Simple Vegan Dinner Recipes for Beginners
Evening meals should feel comforting and familiar, using simple cooking methods that produce filling portions perfect for storing and reheating later.
18. Baked Sweet Potato
Whole sweet potatoes baked until tender make a satisfying dinner base that can be topped with various ingredients.
Materials
- 4 medium sweet potatoes
- 1 can (15 oz) black beans, heated
- 1 avocado, sliced
- Salt and pepper to taste
Servings: 4
Total Time: 50 minutes (5 minutes prep, 45 minutes baking)
Steps to Make
Preheat oven to 400°F. Scrub sweet potatoes clean under running water and pat dry with a towel. Pierce each potato several times with a fork to allow steam to escape during baking.
Place potatoes directly on the oven rack and bake for forty-five minutes until a knife slides through easily. Remove from oven and let cool for five minutes.
Slice each potato open lengthwise and top with heated black beans, avocado slices, salt, and pepper.
19. Stir-Fried Rice
Turn leftover rice into a quick dinner by adding frozen vegetables and simple seasonings.
Materials
- 3 cups cooked rice (day-old works best)
- 2 cups frozen mixed vegetables
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- ½ teaspoon ginger powder
Servings: 4
Total Time: 15 minutes (5 minutes prep, 10 minutes cooking)
Steps to Make
Heat sesame oil in a large skillet or wok over high heat. Add minced garlic and cook for thirty seconds until fragrant but not browned.
Toss in frozen vegetables and stir-fry for three minutes until heated through. Add cooked rice to the pan, breaking up any clumps with a spatula.
Drizzle soy sauce and sprinkle ginger powder over the rice, stirring constantly for five minutes until everything is hot and well combined.
20. Chickpea Curry
Canned chickpeas simmer in coconut milk with curry powder for a creamy, warming dinner.
Materials
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 1 can (14 oz) coconut milk
- 1 can (14 oz) diced tomatoes
- 2 tablespoons curry powder
- 1 tablespoon olive oil
- 1 onion, diced
- 3 cloves garlic, minced
- ½ teaspoon salt
Servings: 4
Total Time: 30 minutes (10 minutes prep, 20 minutes cooking)
Steps to Make
Heat olive oil in a large pot over medium heat. Add diced onion and sauté for five minutes until soft and translucent. Stir in minced garlic and curry powder, cooking for one minute until aromatic.
Pour in coconut milk, diced tomatoes, and chickpeas, stirring to combine all ingredients. Bring the mixture to a simmer and cook uncovered for twenty minutes, stirring occasionally until the sauce thickens slightly. Season with salt before serving over rice or storing in containers.
21. Spaghetti Aglio e Olio
This classic Italian pasta uses just garlic, olive oil, and red pepper flakes for a simple yet flavorful dinner.
Materials
- 12 oz spaghetti
- 6 cloves garlic, thinly sliced
- ⅓ cup olive oil
- ½ teaspoon red pepper flakes
- ½ teaspoon salt
- 2 tablespoons fresh parsley, chopped (optional)
Servings: 4
Total Time: 20 minutes (5 minutes prep, 15 minutes cooking)
Steps to Make
Bring a large pot of salted water to a boil and cook spaghetti according to package instructions until al dente. While pasta cooks, heat olive oil in a large skillet over medium-low heat.
Add sliced garlic and red pepper flakes, cooking gently for two to three minutes until garlic turns golden but not brown.
Reserve one cup of pasta cooking water, then drain spaghetti. Add drained pasta to the garlic oil, tossing to coat evenly and adding reserved pasta water as needed.
22. Black Bean Burgers
Form mashed black beans into patties that bake into satisfying burgers perfect for meal prep and freezing.
Materials
- 2 cans (15 oz each) black beans, drained and rinsed
- ½ cup breadcrumbs
- ¼ cup diced onion
- 2 cloves garlic, minced
- 1 teaspoon cumin
- ½ teaspoon salt
- 1 tablespoon olive oil
Servings: 6 patties
Total Time: 35 minutes (15 minutes prep, 20 minutes baking)
Steps to Make
Preheat oven to 375°F and line a baking sheet with parchment paper. Mash black beans in a large bowl using a fork or potato masher, leaving some texture rather than making a smooth paste.
Add breadcrumbs, diced onion, minced garlic, cumin, and salt, stirring until the mixture holds together when pressed.
Divide mixture into six equal portions and shape each into a patty about half-inch thick. Brush both sides of each patty with olive oil and place on the prepared baking sheet.
Bake for twenty minutes, flipping halfway through, until patties are firm and lightly browned.
23. Vegetable Stir-Fry with Noodles
Toss rice noodles with crisp vegetables and simple sauce for a dinner that comes together in one pan.
Materials
- 8 oz rice noodles
- 3 cups mixed vegetables (broccoli, carrots, snap peas)
- 3 tablespoons soy sauce
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1 teaspoon grated ginger
- 1 tablespoon vegetable oil
Servings: 4
Total Time: 25 minutes (10 minutes prep, 15 minutes cooking)
Steps to Make
Cook rice noodles according to package directions, then drain and set aside. Heat vegetable oil in a large wok or skillet over high heat until shimmering.
Add mixed vegetables and stir-fry for five to seven minutes until tender-crisp, tossing frequently to ensure even cooking.
Push vegetables to the side of the pan and add garlic and ginger to the center, cooking for thirty seconds until fragrant.
Add cooked noodles, soy sauce, and sesame oil to the pan, tossing everything together for two minutes until noodles are heated through and coated in sauce.
How to Use These Recipes for Vegan Meal Prep
Choose two to three recipes from each category to create variety throughout the week. Sunday works well as a designated prep day for batch cooking multiple meals at once.
Cook all grains, beans, and roasted vegetables in large quantities that can be mixed and matched. Store each component separately in airtight containers to maintain freshness and allow for different meal combinations.
Label containers with contents and dates to track when food was prepared. Most cooked meals stay fresh in the refrigerator for four to five days.
Freeze portions that won’t be eaten within that timeframe for future meals. Start with familiar recipes to build confidence before experimenting with new flavors or ingredients.
The Bottom Line
I’ve found that easy vegan recipes truly simplify my weekly routine and keep me eating healthier without stress. These straightforward meals use affordable ingredients that are available at any grocery store.
Meal prepping doesn’t have to be complicated or time-consuming when recipes stay basic and focused. I hope these breakfast, snack, soup, lunch, and dinner options give you a solid foundation for plant-based meal prep.
The key is starting small, choosing a few favorites, and building from there. What’s your biggest challenge with vegan meal prep? Leave a comment below and share your experience.
