Organized kitchen with meal prep containers and fresh vegetables

Vegan Meal Prep Guide

Let me show you how I meal prep every week. It's honestly been a game-changer for me—I spend a couple hours on Sunday, and then I'm set for the whole week. No more scrambling to figure out what to eat when I'm tired and hungry!

Why I Meal Prep

I'll be honest—I wasn't always a meal prepper. But after one too many weeks of coming home exhausted and reaching for whatever was easiest (usually not the healthiest), I decided to try something different. Now I can't imagine my week without it.

Here's what I love about it: I spend a couple hours on Sunday afternoon (usually with some good music playing), and then I'm set for the whole week. No more decision fatigue about what to eat. No more wasting food because I bought too much and didn't use it. And honestly? It's saved me so much money. When I have meals ready to go, I'm way less likely to order takeout or grab something on the go.

My Simple 5-Step Meal Prep Routine

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Meal prep planning

Step 1: Plan Your Meals (15 minutes)

I usually do this on Saturday morning while I'm having my coffee. I pick 2-3 recipes I want to make for the week. Here's what I look for:

  • Things that actually taste good after sitting in the fridge for a few days (not everything does!)
  • Recipes that reheat well—soups, stews, and grain bowls are my go-tos
  • Dishes that share ingredients so I'm not buying a million different things
  • Most importantly: recipes I'm actually excited to eat. If I'm not looking forward to it, I won't eat it, and then it's just wasted food.

I've got a whole collection of recipes that work great for meal prep—things I've tested and know hold up well!

2
Shopping for meal prep

Step 2: Make Your Shopping List (10 minutes)

I write down everything I need, and I group it by where it is in the store—all the produce together, all the grains together, etc. It makes shopping so much faster, and I'm way less likely to forget something.

One thing I always check before I leave: do I have enough containers? There's nothing worse than getting home and realizing I don't have enough glass containers to store everything. I also grab any snacks I want for the week while I'm at it—saves me an extra trip later.

3
Prepping ingredients

Step 3: Prep Your Ingredients (30-45 minutes)

This is where I get strategic. I start with whatever takes the longest—usually grains like rice or quinoa. While those are cooking, I'm roasting vegetables in the oven. Then I chop fresh veggies for salads or snacks. I make all my dressings and sauces at once. If I need cooked beans or lentils, I do those too.

My biggest time-saver? Using my oven and stovetop at the same time. While something's roasting, I'm cooking grains. While grains are simmering, I'm chopping. It feels like a little dance, and by the end, everything's ready at once.

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Meal prep containers

Step 4: Assemble Your Meals (20-30 minutes)

Once everything's cooked and cooled down a bit, I start portioning everything into containers. I'm a big fan of glass containers—they're better for the planet, they don't stain, and they reheat so much better than plastic. Plus, I can see what's inside, which honestly helps me actually eat what I prepped.

I always label my containers with what's inside and the date I made it. I used to think I'd remember, but I don't. The labels save me from that "what is this and when did I make it?" moment on Thursday.

One thing I learned the hard way: keep dressings separate until you're ready to eat. If you mix them in ahead of time, everything gets soggy. I keep mine in little jars or small containers, and I just add them when I'm ready to eat.

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Organized refrigerator

Step 5: Store & Enjoy! (5 minutes)

I organize my containers in the fridge by day or meal type—it just makes it easier to grab what I need. Most of my prepped meals stay fresh for 3-5 days, so I usually prep Sunday and eat through Thursday or Friday. By then, I'm ready to mix it up anyway.

When it's time to eat, I usually reheat things in the microwave (2-3 minutes does the trick) or on the stovetop if I want it a bit crispier. If something seems a little dry after reheating, I'll add a splash of water or plant-based milk—it makes a huge difference.

And that's it! You've just set yourself up for a whole week of easy, healthy eating. Trust me, your future self will thank you when you're tired on Tuesday and dinner is already ready. 🌱

A Few Things I've Learned

💡 Start Small

When I first started, I tried to prep everything for the whole week. It was overwhelming, and I ended up wasting food. Now I stick to 2-3 recipes, and that's plenty. You can always add more later once you get the hang of it.

🥗 Mix & Match

Sometimes I prep components separately—a big batch of quinoa, roasted veggies, some beans. Then I can mix and match them throughout the week. It keeps things interesting and gives me more flexibility.

⏰ Pick Your Day

Sunday afternoon works for me, but honestly, pick whatever day makes sense for your life. The best meal prep routine is the one you'll actually stick to.

🎵 Make It Fun

I always put on music or a podcast while I'm prepping. It makes the time go by faster, and honestly, it's become something I look forward to. Meal prep doesn't have to feel like a chore!

Recipes That Work Great for Meal Prep

Not every recipe is great for meal prep, but I've learned which ones hold up well. These are the ones I come back to again and again.

When I'm looking through my recipe collection for meal prep ideas, I look for dishes that:

  • Can be made in big batches (soups, stews, grain bowls)
  • Actually taste good after a few days in the fridge (not everything does!)
  • Reheat well without getting mushy or losing their flavor
  • Keep me satisfied and full—nothing worse than being hungry an hour after eating

My Favorite Dinner Recipes for Meal Prep

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Ready to Give It a Try?

Start with just one or two recipes this week. Pick something you're excited to eat, and see how it goes. I promise, once you get the hang of it, you'll wonder how you ever lived without it!

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