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16 Vegan Meal Prep For Weight Loss: Delicious & Healthy Recipes

ByAmelia

If you are looking for easy, nutritious, and weight-loss-friendly meals, vegan meal prep is a fantastic option. Preparing your meals in advance helps you stick to your health goals, saves time, and ensures you get all the nutrients your body needs. In this guide, we’ll explore 16 vegan meal prep recipes that are perfect for weight loss, packed with protein, fiber, and essential vitamins.

These recipes are designed for meal prepping, meaning they can be made ahead and stored for the week, making healthy eating effortless.

1. Quinoa & Black Bean Power Bowl

Ingredients:

  • 1 cup quinoa
  • 1 cup black beans (cooked)
  • 1 cup cherry tomatoes, halved
  • 1 avocado, diced
  • 1 cup corn kernels
  • 2 tbsp lime juice
  • 1 tsp cumin powder
  • Salt & pepper to taste

Instructions:

  1. Cook quinoa according to package instructions.
  2. In a large bowl, combine quinoa, black beans, cherry tomatoes, corn, and avocado.
  3. Add lime juice, cumin, salt, and pepper. Toss well.
  4. Store in airtight containers for up to 4 days.

Tip: Add fresh cilantro for extra flavor.

2. Chickpea & Spinach Salad

Ingredients:

  • 2 cups cooked chickpeas
  • 2 cups baby spinach
  • 1 red bell pepper, diced
  • 1/2 red onion, thinly sliced
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • Salt & pepper to taste

Instructions:

  1. Mix chickpeas, spinach, bell pepper, and red onion in a bowl.
  2. Whisk olive oil, lemon juice, salt, and pepper.
  3. Pour dressing over salad and toss.
  4. Keep refrigerated for up to 3 days.

Pro Tip: This salad pairs well with a sprinkle of pumpkin seeds for crunch.

3. Sweet Potato & Lentil Curry

Ingredients:

  • 2 medium sweet potatoes, cubed
  • 1 cup red lentils
  • 1 can of coconut milk
  • 2 tsp curry powder
  • 1 tsp turmeric
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • Salt to taste

Instructions:

  1. Sauté onion and garlic until golden.
  2. Add sweet potatoes, lentils, curry powder, turmeric, and coconut milk.
  3. Simmer for 25-30 minutes until lentils are soft.
  4. Divide into containers for meal prep.

Weight Loss Tip: Serve with cauliflower rice to reduce carbs.

4. Tofu & Broccoli Stir-Fry

Ingredients:

  • 1 block firm tofu, cubed
  • 2 cups broccoli florets
  • 1 bell pepper, sliced
  • 2 tbsp soy sauce
  • 1 tsp sesame oil
  • 1 tsp ginger, minced

Instructions:

  1. Pan-fry tofu until golden. Remove and set aside.
  2. Stir-fry broccoli and bell pepper in sesame oil for 5 minutes.
  3. Add tofu, soy sauce, and ginger. Cook for 2-3 minutes.
  4. Portion into containers for up to 4 days.

5. Vegan Burrito Bowls

Ingredients:

  • 1 cup brown rice, cooked
  • 1 cup black beans
  • 1/2 cup corn
  • 1/2 cup salsa
  • 1 avocado, sliced
  • Lettuce leaves

Instructions:

  1. Layer rice, beans, corn, salsa, and avocado in meal prep containers.
  2. Top with fresh lettuce before serving.

Tip: Wrap in tortillas for a portable lunch option.

6. Lentil & Vegetable Soup

Ingredients:

  • 1 cup green lentils
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 tsp thyme
  • 4 cups vegetable broth

Instructions:

  1. Sauté onions, garlic, carrots, and celery until soft.
  2. Add lentils, broth, and thyme. Simmer for 25 minutes.
  3. Store in mason jars for grab-and-go lunches.

7. Cauliflower Fried Rice

Ingredients:

  • 1 head of cauliflower, grated
  • 1 cup peas & carrots
  • 1/2 onion, chopped
  • 2 tbsp soy sauce
  • 1 tsp garlic, minced

Instructions:

  1. Sauté the onion and garlic in a pan.
  2. Add cauliflower, peas, and carrots. Stir-fry for 5-7 minutes.
  3. Add soy sauce and cook another 2 minutes.

Meal Prep Tip: Keeps well in the fridge for 4 days.

8. Vegan Chili

Ingredients:

  • 1 can of kidney beans
  • 1 can of black beans
  • 1 cup corn
  • 1 can diced tomatoes
  • 1 onion, chopped
  • 2 tsp chili powder
  • 1 tsp cumin

Instructions:

  1. Sauté onions until soft.
  2. Add beans, corn, tomatoes, and spices.
  3. Simmer for 20-25 minutes.

Serving Tip: Pair with brown rice or quinoa for a complete meal.

9. Mediterranean Chickpea Bowl

Ingredients:

  • 1 cup chickpeas, roasted
  • 1 cup cucumber, diced
  • 1/2 cup cherry tomatoes, halved
  • 2 tbsp tahini
  • 1 tbsp lemon juice
  • Salt & pepper

Instructions:

  1. Combine chickpeas, cucumber, and cherry tomatoes.
  2. Mix tahini, lemon juice, salt, and pepper. Drizzle over the bowl.

10. Zucchini Noodles with Pesto

Ingredients:

  • 2 zucchini, spiralized
  • 1/4 cup vegan pesto
  • Cherry tomatoes for garnish

Instructions:

  1. Toss zucchini noodles with pesto.
  2. Top with cherry tomatoes.
  3. Store in airtight containers for up to 3 days.

Tip: Avoid soggy noodles by storing pesto separately.

11. Vegan Buddha Bowl

Ingredients:

  • 1 cup cooked quinoa
  • 1/2 cup roasted sweet potatoes
  • 1/2 cup steamed broccoli
  • 1/4 cup hummus
  • Sprinkle of sesame seeds

Instructions:

  1. Arrange quinoa, sweet potatoes, broccoli, and hummus in a bowl.
  2. Sprinkle with sesame seeds.

12. Tempeh & Veggie Stir-Fry

Ingredients:

  • 1 block tempeh, cubed
  • 1 cup bell peppers
  • 1 cup snap peas
  • 2 tbsp soy sauce
  • 1 tsp ginger

Instructions:

  1. Pan-fry tempeh until golden.
  2. Add vegetables, soy sauce, and ginger. Cook for 5 minutes.
  3. Portion into containers.

13. Spicy Peanut Soba Noodles

Ingredients:

  • 1 cup soba noodles, cooked
  • 2 tbsp peanut butter
  • 1 tbsp soy sauce
  • 1 tsp sriracha
  • 1 cup shredded carrots

Instructions:

  1. Mix peanut butter, soy sauce, and sriracha.
  2. Toss noodles and carrots in the sauce.

14. Vegan Tacos

Ingredients:

  • 8 small corn tortillas
  • 1 cup lentil taco filling (lentils + taco spices)
  • Lettuce & tomato for topping

Instructions:

  1. Fill tortillas with lentil mixture and veggies.
  2. Wrap and store in containers for lunch or dinner.

15. Roasted Veggie & Hummus Wrap

Ingredients:

  • 1 whole wheat wrap
  • 1/2 cup roasted vegetables
  • 2 tbsp hummus
  • Handful of spinach

Instructions:

  1. Spread hummus on a wrap.
  2. Add roasted veggies and spinach. Roll tightly.

16. Avocado & Chickpea Sandwich

Ingredients:

  • 2 slices whole-grain bread
  • 1/2 cup mashed chickpeas
  • 1/4 avocado, sliced
  • Lettuce & tomato

Instructions:

  1. Mash chickpeas and spread on bread.
  2. Top with avocado, lettuce, and tomato.
  3. Close the sandwich and enjoy.

Final Thoughts

These 16 vegan meal prep recipes for weight loss are simple, satisfying, and nutrient-rich. They make healthy eating effortless and keep you on track for your weight loss journey. By prepping ahead, you can avoid unhealthy snacks and enjoy tasty, ready-to-eat meals all week long.

Hi there! I’m Amelia, the creator and culinary heart behind RecipesTheir.com — your go-to space for mouthwatering recipes, creative cooking ideas, and everything delicious in between. With over 15 years of hands-on experience in the kitchen, I’ve spent most of my life perfecting flavors, experimenting with ingredients, and bringing people together through the joy of food. Cooking has always been more than a hobby — it’s my passion, my therapy, and my way of connecting with others.

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