23 Vegetarian Meal Prep Ideas for Easy, High-Protein Meals

Do vegetarian meal prep ideas always sound boring or time-consuming to you?

I used to feel the same way. The good news is you can prep once and eat well all week without spending hours cooking. In this list, I share simple vegetarian meal prep ideas that work in real life.

You will see easy breakfasts, lunches, and dinners that reheat well and stay fresh for days.

You can mix and match recipes using what you already have at home.

If you are new to meal prep or tired of cooking every day, this will help you save time and stress.

What to Know Before You Start Vegetarian Meal Prep

Start with recipes you actually enjoy eating multiple times. Invest in quality storage containers that seal properly to maintain freshness throughout the week.

Focus on protein variety using beans, lentils, tofu, and eggs to stay satisfied. Store dressings and sauces separately to prevent sogginess. Not everything needs reheating; grain salads and overnight oats taste great cold.

Cook grains and chop vegetables in bulk on prep day to speed up assembly. Label containers with dates to track freshness. Begin with three recipes per week before scaling up.

Freeze half of the soups and curries for future rotating meals. Most prepped meals last four to five days refrigerated.

Vegetarian Meal Prep Ideas

Prep once, eat all week. These vegetarian recipes are designed for batch cooking and easy reheating. Mix and match throughout your week for delicious, nutritious meals.

1. Baked Oatmeal Squares

A hearty, customizable breakfast that bakes like a cake and slices like brownies. Perfect for grab-and-go mornings. Prep once on Sunday, enjoy warm slices all week long.

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Ingredients:

• 3 cups rolled oats
• 2 cups milk
• 2 eggs
• ⅓ cup maple syrup
• ¼ cup melted butter
• 2 tsp baking powder
• 1 tsp cinnamon
• 1 cup mix-ins (berries, nuts, or chocolate chips)

Method:

1. Preheat oven to 375°F. Grease a 9×13-inch dish.
2. Mix all ingredients until combined.
3. Pour into a dish and bake 35-40 minutes until golden.
4. Cool, slice into 12 squares. Store in fridge up to 5 days or freeze up to 3 months.

2. Overnight Oats Jar Rotation

Make one base, split into jars, and customize each flavor. Zero morning effort required. Grab from the fridge and eat cold or microwave for 30 seconds. Change flavors daily without extra work.

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Ingredients:

• Base: 4 cups oats, 4 cups milk, 2 tbsp chia seeds, pinch of salt
• Flavor 1 (PB Banana): 3 tbsp peanut butter, 1 sliced banana, cinnamon
• Flavor 2 (Berry Vanilla): 1 cup mixed berries, 1 tsp vanilla, 1 tbsp honey
• Flavor 3 (Apple Cinnamon): 1 diced apple, 2 tsp cinnamon, 2 tbsp maple syrup

Method:

1. Mix base ingredients in a large bowl.
2. Divide evenly into 6–8 jars (about ¾ full).
3. Add flavor ingredients to designated jars and stir.
4. Seal and refrigerate overnight or up to 5 days. Add fresh toppings when ready to eat.

3. Chia Pudding Jars

Silky, nutrient-packed pudding that thickens overnight. Layer with fruit puree for natural sweetness. Add granola right before eating to keep the crunch. A dessert-like breakfast that’s actually healthy.

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Ingredients:

• 2 cups milk or coconut milk
• ½ cup chia seeds
• 3 tbsp maple syrup
• 1 tsp vanilla extract
• 1 cup fruit puree (mango, berry, or peach)
• ½ cup granola or nuts for topping

Method:

1. Whisk milk, chia seeds, maple syrup, and vanilla in a bowl.
2. Let sit 5 minutes, then whisk again to prevent clumping.
3. Divide into 4 jars and refrigerate 4 hours or overnight.
4. Layer fruit puree on top. Store up to 5 days. Add granola just before eating.

4. Greek Yogurt Power Bowls

High-protein base stays fresh all week. Prep toppings separately to avoid sogginess. Mix and match daily for endless combinations. Takes 30 seconds to assemble each morning before heading out.

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Ingredients:

• 4 cups Greek yogurt
• Topping options: 1 cup granola, 1 cup mixed berries, ½ cup chopped nuts, ¼ cup honey, ½ cup coconut flakes, ½ cup dark chocolate chips

Method:

1. Portion yogurt into 4 containers (1 cup each).
2. Divide toppings into small containers or snack bags.
3. Store yogurt and toppings separately in fridge up to 5 days.
4. Each morning, add desired toppings to yogurt and enjoy.

5. Savory Sweet Potato Breakfast Bowls

Roasted sweet potato base packed with fiber and flavor. Reheat in minutes, top with a fresh fried egg. Add black beans and avocado for a complete meal. Sweet meets savory perfectly.

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Ingredients:

• 4 medium sweet potatoes, cubed
• 2 tbsp olive oil
• 1 tsp cumin, 1 tsp paprika, salt and pepper
• 1 can black beans, drained
• 1 cup corn
• Toppings: 4 eggs, 1 avocado, salsa, cilantro

Method:

1. Preheat oven to 425°F. Toss sweet potato with oil and spices.
2. Roast 25-30 minutes until tender and caramelized.
3. Mix with black beans and corn. Divide into 4 containers.
4. Store up to 4 days. Reheat, fry a fresh egg, and add toppings.

6. Veggie Frittata Slices

Eggs meet vegetables in one easy bake. Slice into portions for the week ahead. Eat cold, room temperature, or warmed up. Works as breakfast, lunch, or snacks between meals.

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Ingredients:

• 10 eggs
• ½ cup milk
• 2 cups chopped vegetables (spinach, bell peppers, mushrooms, onions)
• 1 cup shredded cheese
• 2 tbsp olive oil
• Salt, pepper, and herbs

Method:

1. Preheat oven to 375°F. Sauté vegetables in olive oil until softened.
2. Whisk eggs, milk, salt, and pepper. Stir in vegetables and cheese.
3. Pour into a greased 9×13-inch dish. Bake 25-30 minutes until set.
4. Cool completely, slice into 8 pieces. Store in fridge up to 5 days.

7. Meal Prep Muffins

Sweet or savory muffins ready in one batch. Keep half fresh for the week, freeze the rest for later. Thaw overnight or microwave 30 seconds. Portable, freezer-friendly, and endlessly customizable.

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Ingredients:

• 2 cups flour (whole wheat or all-purpose)
• 2 tsp baking powder
• 2 eggs
• ½ cup milk
• ⅓ cup oil or melted butter
• ¼ cup honey or sugar
• Mix-ins: 1½ cups (berries, chocolate chips, cheese and herbs, or veggies)

Method:

1. Preheat oven to 375°F. Line muffin tin with 12 liners.
2. Mix dry ingredients. Whisk wet ingredients separately, then combine. Fold in mix-ins.
3. Fill muffin cups ¾ full. Bake 18-22 minutes until golden.
4. Cool completely. Store 6 in the fridge up to 5 days, freeze 6 up to 3 months.

8. Mediterranean Lentil Salad Boxes

Protein-packed lentils meet bright Mediterranean flavors. Gets better as it sits and flavors meld together. Add feta for creaminess or skip for vegan meal prep. Perfect for lunch boxes that taste fresh on day five.

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Ingredients:

• 2 cups dried lentils (green or brown)
• 2 cups cherry tomatoes, halved
• 1 cucumber, diced
• 1 red onion, finely chopped
• ½ cup kalamata olives, sliced
• ½ cup crumbled feta (optional)
• ¼ cup olive oil, 3 tbsp lemon juice
• 2 tsp oregano, salt, and pepper

Method:

1. Cook lentils according to package directions. Drain and cool completely.
2. Combine lentils with tomatoes, cucumber, onion, and olives.
3. Whisk oil, lemon juice, oregano, salt, and pepper. Toss with salad.
4. Divide into 5 containers. Add feta to each or keep separate. Store up to 5 days.

9. Kale + Brussels Meal Prep Salad

Hearty greens that won’t wilt under dressing. Shaved Brussels sprouts add crunch and nutrition. Creamy tahini dressing makes vegetables irresistible. The only salad that actually improves after sitting overnight in the fridge.

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Ingredients:

• 4 cups chopped kale, stems removed
• 2 cups shaved Brussels sprouts
• ½ cup dried cranberries
• ½ cup sunflower seeds or slivered almonds
• Dressing: ⅓ cup tahini, 3 tbsp lemon juice, 2 tbsp maple syrup, 3 tbsp water, salt

Method:

1. Massage kale with a pinch of salt for 2 minutes until softened.
2. Combine kale, Brussels sprouts, cranberries, and seeds in a large bowl.
3. Whisk dressing ingredients until smooth, adding water to thin if needed.
4. Toss salad with dressing or store separately. Keep up to 4 days.

10. Black Rice + Beans Grain Salad

Nutty black rice creates a stunning purple base. Beans add protein to keep you full for hours. Tastes great straight from the fridge or gently reheated. Bold flavors and textures in every bite make lunch exciting again.

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Ingredients:

• 2 cups black rice (or wild rice)
• 1 can black beans, drained and rinsed
• 1 red bell pepper, diced
• 1 cup corn kernels
• ½ red onion, diced
• ⅓ cup olive oil, ¼ cup lime juice
• 1 tsp cumin, cilantro, salt, and pepper

Method:

1. Cook rice according to package instructions. Let cool.
2. Combine rice, beans, bell pepper, corn, and onion.
3. Whisk oil, lime juice, cumin, salt, and pepper. Pour over salad and toss.
4. Divide into 4-5 containers. Store up to 5 days. Eat cold or reheat 1-2 minutes.

11. Edamame Crunch Salad

Crunchy vegetables and protein-rich edamame create satisfying texture. Asian-inspired flavors keep taste buds interested all week. No wilting, no reheating needed, just grab and go. Light yet filling enough to power through afternoon meetings.

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Ingredients:

• 2 cups shelled edamame, cooked and cooled
• 2 cups shredded cabbage or coleslaw mix
• 1 red bell pepper, thinly sliced
• 1 cup shredded carrots
• ¼ cup sliced almonds
• Dressing: 3 tbsp soy sauce, 2 tbsp rice vinegar, 1 tbsp sesame oil, 1 tbsp honey, 1 tsp grated ginger

Method:

1. Combine edamame, cabbage, bell pepper, carrots, and almonds in a bowl.
2. Whisk all dressing ingredients until smooth.
3. Toss salad with dressing or keep dressing separate until eating.
4. Divide into 4 containers. Store up to 4 days in the fridge.

12. Chickpea Salad Sandwich Filling

Creamy, tangy chickpea smash replaces tuna or chicken salad. Mash to your preferred texture for customizable consistency. Spread on bread, stuff in pita, or eat with crackers. Make the filling once, enjoy sandwiches all week without soggy bread.

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Ingredients:

• 2 cans chickpeas, drained and rinsed
• ⅓ cup mayo or Greek yogurt
• 2 tbsp Dijon mustard
• 2 celery stalks, finely diced
• ¼ red onion, finely diced
• 1 tbsp lemon juice
• Salt, pepper, and paprika to taste

Method:

1. Mash chickpeas with a fork or potato masher, leaving some chunks.
2. Mix in mayo, mustard, celery, onion, lemon juice, and seasonings.
3. Store filling in an airtight container up to 5 days.
4. Assemble sandwiches fresh each morning with bread, lettuce, and tomato.

13. Apple Slaw + Chickpeas

Sweet apple meets tangy slaw for refreshing crunch. Chickpeas boost protein without weighing you down. Stays crisp for days thanks to sturdy cabbage base. Light but satisfying lunch that feels bright and energizing, not heavy.

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Ingredients:

• 4 cups shredded cabbage (green, purple, or mix)
• 2 apples, julienned or diced
• 1 can chickpeas, drained and rinsed
• ¼ cup sunflower seeds or pepitas
• 3 tbsp apple cider vinegar
• 2 tbsp olive oil
• 1 tbsp honey or maple syrup
• Salt and pepper

Method:

1. Combine cabbage, apples, chickpeas, and seeds in a large bowl.
2. Whisk vinegar, oil, honey, salt, and pepper until emulsified.
3. Pour dressing over slaw and toss well to coat evenly.
4. Divide into 3-4 containers. Store up to 3 days for best crunch.

14. Pearl Couscous + Chickpeas One-Pot Lunch

One pot creates an entire week of lunches. Pearl couscous absorbs Mediterranean flavors beautifully. Chickpeas add heartiness and plant-based protein. Minimal cleanup means maximum efficiency for Sunday meal prep sessions.

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Ingredients:

• 2 cups pearl couscous
• 1 can chickpeas, drained
• 3 cups vegetable broth
• 2 cups cherry tomatoes, halved
• 2 cups spinach
• ½ cup sun-dried tomatoes, chopped
• 3 cloves garlic, minced
• 2 tbsp olive oil, lemon juice, Italian herbs

Method:

1. Heat olive oil in a large pot. Sauté garlic 1 minute.
2. Add couscous and toast 2 minutes. Pour in broth and simmer 10 minutes.
3. Stir in chickpeas, tomatoes, sun-dried tomatoes, and spinach. Cook 3 minutes until wilted.
4. Season with lemon juice and herbs. Divide into 5 containers. Store up to 5 days.

15. Tuscan White Bean Soup

Rich, comforting soup that deepens in flavor overnight. White beans become creamy without any blending required. Kale stays tender but holds its texture beautifully. The kind of soup that makes you excited for lunch leftovers.

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Ingredients:

• 2 cans white beans (cannellini), drained
• 6 cups vegetable broth
• 3 cups chopped kale
• 1 can diced tomatoes
• 3 carrots, diced
• 3 celery stalks, diced
• 1 onion, diced
• 4 cloves garlic, minced
• 2 tbsp olive oil, Italian herbs, salt and pepper

Method:

1. Heat oil in a large pot. Sauté onion, carrots, and celery 5 minutes.
2. Add garlic and cook 1 minute. Pour in broth and tomatoes.
3. Add beans and herbs. Simmer 20 minutes until vegetables are tender.
4. Stir in kale and cook 5 minutes. Cool and divide into 4-5 containers. Store up to 5 days or freeze up to 3 months.

16. Tofu Noodle Soup Meal Prep

Asian-inspired soup ready in under 30 minutes. Crispy tofu adds protein and satisfying texture. Store components separately to prevent soggy noodles. Assemble and heat for restaurant-quality soup at home in minutes.

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Ingredients:

• 1 block firm tofu, cubed and pressed
• 8 oz rice noodles
• 6 cups vegetable broth
• 2 cups bok choy or spinach
• 1 cup mushrooms, sliced
• 3 tbsp soy sauce
• 1 tbsp sesame oil
• 2 cloves garlic, minced
• 1-inch ginger, grated

Method:

1. Press tofu, then pan-fry in sesame oil until golden. Set aside.
2. Cook noodles according to package, drain, and cool.
3. Simmer broth with soy sauce, garlic, and ginger. Add mushrooms and bok choy, cook 5 minutes.
4. Store broth, noodles, tofu, and veggies separately. Reheat broth, add noodles and toppings. Store up to 4 days.

17. Taco Soup with Beans + Rice

Bold taco flavors in cozy soup form. Beans and rice create complete protein for staying power. Prep the base, then customize toppings daily for variety. One pot feeds you all week with different topping combinations keeping it interesting.

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Ingredients:

• 2 cans black beans, drained
• 1 can kidney beans, drained
• 1 can diced tomatoes
• 1 can corn, drained
• 1 onion, diced
• 3 cloves garlic, minced
• 4 cups vegetable broth
• 2 tbsp taco seasoning
• 1 cup cooked rice
• Toppings: avocado, cheese, sour cream, cilantro, tortilla chips

Method:

1. Sauté onion and garlic in a large pot until softened, 5 minutes.
2. Add beans, tomatoes, corn, broth, and taco seasoning. Simmer 20 minutes.
3. Stir in cooked rice. Cool and divide into 4-5 containers.
4. Store up to 5 days. Reheat and add fresh toppings just before eating.

18. White Beans + Greens in Garlicky Tomato Sauce

Pantry staples transform into restaurant-worthy comfort food. Garlicky tomato sauce hugs tender white beans perfectly. Greens add nutrition and color to every bowl. The ultimate backup dinner that tastes like you planned it all along.

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Ingredients:

• 2 cans white beans (cannellini or great northern), drained
• 1 can crushed tomatoes
• 4 cups spinach or Swiss chard, chopped
• 6 cloves garlic, minced
• 3 tbsp olive oil
• 1 tsp red pepper flakes
• Fresh basil, salt and pepper
• Parmesan for serving (optional)

Method:

1. Heat olive oil in a large skillet. Sauté garlic and red pepper flakes 1 minute.
2. Add crushed tomatoes and simmer 10 minutes until slightly thickened.
3. Stir in beans and greens. Cook 5 minutes until greens wilt.
4. Season with salt, pepper, and basil. Divide into 4 containers. Store up to 5 days or freeze up to 3 months.

19. Butter Beans + Kale One-Pot Dinner

Creamy butter beans melt into a luscious sauce naturally. Kale stays perfectly tender after reheating without getting mushy. One pot means minimal dishes and maximum flavor. Simple ingredients create a sophisticated taste that impresses without trying.

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Ingredients:

• 2 cans butter beans (lima beans), drained
• 4 cups kale, chopped
• 1 onion, diced
• 4 cloves garlic, minced
• 2 cups vegetable broth
• 1 cup coconut milk or cream
• 2 tbsp olive oil
• 1 tsp thyme, salt and pepper

Method:

1. Heat oil in a large pot. Sauté onion 5 minutes, add garlic, and cook 1 minute.
2. Pour in broth and bring to a simmer. Add butter beans and thyme.
3. Cook 10 minutes, then stir in kale and coconut milk. Simmer 5 minutes.
4. Season to taste. Divide into 4 containers. Store up to 4 days. Reheat gently on the stove or microwave.

20. High-Protein Green Pasta

Silky tofu sauce creates creamy pasta without heavy cream. Packed with protein to keep you full longer. Green spinach adds color and hidden nutrition seamlessly. Reheats in minutes without drying out like traditional cream sauces.

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Ingredients:

• 1 lb pasta (penne or fusilli)
• 12 oz silken tofu
• 3 cups spinach
• 3 cloves garlic
• ½ cup nutritional yeast
• ¼ cup lemon juice
• ¼ cup olive oil
• ½ cup pasta water, salt and pepper

Method:

1. Cook pasta according to package. Reserve ½ cup of pasta water before draining.
2. Blend tofu, spinach, garlic, nutritional yeast, lemon juice, olive oil, and pasta water until smooth.
3. Toss hot pasta with sauce until well coated. Season with salt and pepper.
4. Divide into 4 containers. Store up to 4 days. Reheat with a splash of water to loosen the sauce.

21. Peanut Noodles with Edamame

Creamy peanut sauce coats noodles in pure comfort. Works equally well chilled or heated for maximum flexibility. Edamame bumps up protein for lasting energy. The recipe that solves lunch dilemmas, whether you have a microwave or not.

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Ingredients:

• 12 oz noodles (soba, rice, or spaghetti)
• 2 cups shelled edamame, cooked
• ½ cup peanut butter
• 3 tbsp soy sauce
• 2 tbsp rice vinegar
• 1 tbsp sesame oil
• 1 tbsp maple syrup
• 2 cloves garlic, minced
• Water to thin, sliced green onions and sesame seeds

Method:

1. Cook noodles according to package. Drain and rinse with cold water.
2. Whisk peanut butter, soy sauce, vinegar, sesame oil, maple syrup, and garlic. Add water to reach desired consistency.
3. Toss noodles with sauce and edamame until evenly coated.
4. Divide into 4 containers. Garnish with green onions and sesame seeds. Store up to 4 days.

22. Sweet Potato Lentil Curry

Warming spices create restaurant-quality curry at home. Sweet potatoes and lentils make it hearty and filling. Freezes beautifully for future easy dinners on demand. The meal prep that keeps giving weeks after you make it.

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Ingredients:

• 2 large sweet potatoes, cubed
• 1½ cups red lentils
• 1 can coconut milk
• 1 can diced tomatoes
• 3 cups vegetable broth
• 1 onion, diced
• 3 cloves garlic, minced
• 2 tbsp curry powder
• 1 tbsp grated ginger, salt

Method:

1. Sauté onion, garlic, and ginger in a large pot for 5 minutes. Add curry powder and cook 1 minute.
2. Add sweet potatoes, lentils, coconut milk, tomatoes, and broth. Bring to a boil.
3. Reduce the heat and simmer 25 minutes until the lentils and potatoes are tender.
4. Season with salt. Divide into 5 containers. Store up to 5 days or freeze up to 3 months.

23. Tofu Tikka Masala + Rice

Indian takeout flavors made better at home. Creamy tomato sauce with warming spices satisfies every craving. Marinated tofu adds protein and soaks up incredible flavor. Make double batches and freeze half for effortless future meals.

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Ingredients:

• 1 block firm tofu, pressed and cubed
• 1 can crushed tomatoes
• 1 cup coconut cream
• 1 onion, diced
• 4 cloves garlic, minced
• 2 tbsp garam masala
• 1 tbsp ginger, grated
• 2 tbsp oil
• Cooked rice for serving

Method:

1. Marinate tofu in 1 tbsp garam masala and oil 15 minutes. Pan-fry until golden.
2. Sauté onion, garlic, and ginger 5 minutes. Add remaining garam masala and cook 1 minute.
3. Add tomatoes and simmer 15 minutes. Stir in coconut cream and tofu. Cook 5 minutes.
4. Serve over rice. Store sauce and rice separately up to 5 days or freeze up to 3 months.

What People Are Saying About Vegetarian Meal Prep

Vegetarian meal prep on a budget comes up often on Reddit, especially among beginners who want simple dinners that last several days without getting boring or expensive.

In the r/MealPrepSunday community, a user named humanguesthouse asked for vegetarian dinner ideas that could be prepped ahead and safely stored in the fridge or freezer. They shared that they were new to meal prepping and wanted realistic guidance for weekly planning.

Several commenters suggested soups, stews, chili, and curries, especially lentil- and bean-based recipes, because they are cheap, filling, and freeze well. One user explained they regularly cook these meals on Sunday and eat them through Friday, freezing extra portions.

Another commenter emphasized using dry beans, slow cookers, and simple pantry staples to keep costs down, while others shared storage habits like keeping three days of food in the fridge and freezing the rest.

Overall, Reddit users agreed that budget vegetarian meal prep works best when meals are simple, repeatable, and built around beans, grains, and vegetables that reheat well.

Final Thoughts

Vegetarian meal prep ideas work best when you keep them simple and easy to repeat. You do not need fancy recipes or costly ingredients to eat well all week.

A few go-to breakfasts, filling lunches, and freezer-friendly dinners can save you time and stress. Beans, lentils, grains, veggies, and sauces do most of the work.

I suggest starting small and building a routine you enjoy. Once you do, meal prep feels much easier. If you want more help, check out my other blog posts for more vegetarian meal prep ideas, tips, and easy weekly plans.