These vegan meal prep bowls are perfect if you’re looking for easy lunch ideas for busy weeks! Filled with different proteins, fresh veggies, and whole grains, these healthy lunches are wholesome, ready in a flash, and totally nutritious!
I get that packing a make-ahead lunch might not feel like the most glamorous thing in the world.
But, believe me, there is nothing like having a nutritious meal ready to eat when the midday cravings kick in.
With plenty of grains, healthy plant-based proteins, and enough colored veggies to taste the rainbow, these incredible vegan meal prep bowls will change the way you look at lunch.
Although the flavors in these vegan meal prep bowls are top-notch, each one is also exceptionally easy to make.
All of these options take between 15 minutes and 30 minutes to put together. So, no need to spend hours meal prepping over a hot stove!
Whether you’re dipping your toe in the water with meat-free Mondays or are already fully plant-based, these delicious vegan recipes will have you counting down to lunchtime.
You have my word.
How To Make Vegan Meal Prep Bowls
When planning your vegan lunch bowl, you should always have a base of grains (1/4 of the plate), plenty of vegetables and some fruit (1/2 of the plate), and protein (1/4 of the plate).
This approach is based on a healthy eating plate, which gives you a clear visual guide of all the macronutrients you should include in your meals for optimal health and well-being.
Grains & Startches (¼ of the bowl)
Every good meal starts with a base made of whole grains or starchy vegetables. These ingredients are the perfect source of sustained energy to give you the boost you need throughout the day.
Ideally, your grains and starches should fill ¼ of your bowl.
Some of the grains you can use:
Try to use whole grains, as they contain more nutrients, vitamins, and fiber.
Example of starches:
- Sweet potatoes
- Regular potatoes
Here’s what we used for the base of each of these recipes:
- For the tofu sesame bowl: Whole grain noodles or brown rice noodles, as they offer more nutrients and fiber.
- For the vegan pasta salad bowl: Whole wheat pasta. If you are on a gluten-free diet, you can opt for pasta made with quinoa or brown rice.
- For the Mexican rice bowl: I used brown rice, but you can substitute it for quinoa or farro.
- For the chickpea curry: Again, I used brown rice to soak up all the flavor from the curry.
Vegetables (½ of the bowl)
Veggies (and fruit) are an important element of any vegan meal prep bowl, as they are packed with vitamins, minerals, antioxidants, and fiber.
They should be the star of your bowls, filling over half of them with vibrant color and crunch.
There’s a mix of delicious veggies in each of these bowls, but don’t be afraid to make substitutions based on your preferences.
- For the tofu sesame bowl: I opted for cucumber to give a crunch to the bowl, topped with plenty of spring onions.
- For the Mexican rice bowl: We have red onions, sweetcorn, red peppers, and avocado (that also adds a good dose of healthy fats).
- For the vegan pasta salad bowl: Tomatoes (both fresh and dried), red onion, bell pepper, capers, olives, and plenty of fresh herbs.
- For the chickpea curry: Spinach, plenty of coriander, and chili. If you don’t have spinach, kale, Swiss chard, or beet greens are great alternatives.
TIP: You want to aim for plenty of colors and variations throughout the week. Each vegetable adds different nutrients to your diet, so try to incorporate as many as possible.
Protein (¼ of the bowl)
When people first move towards a diet rich in plant-based options, they constantly worry about the lack of protein in their diet. But this is more a myth than a reality.
The vegan diet has plenty of protein, and they are often filled with extra vitamins, minerals, and fiber.
Always opt for whole-food protein sources and avoid commercial meat alternatives, and try to fill 1/4 of your plate.
My go-to protein options are:
- Soy milk
- Soy yogurt
These are the proteins contained in each bowl:
- For the tofu sesame bowl: We have both crispy tofu and edamame, making this bowl the perfect protein-rich meal if you struggle to get your daily amount.
- For the Mexican rice bowl: Black beans are the star. You can also switch this out for tempeh taco meat for a different feel!
- For the vegan pasta salad bowl: Chickpeas.
- For the chickpea curry: More chickpeas! I think someone here is addicted to chickpeas!
Another important element of any healthy diet is including healthy fats.
Try to opt for whole food fats like:
- Seeds (flax seeds, chia seeds, hemp seeds)
- Almond butter
- Peanut butter
- Fresh coconut
- Coconut milk
Oil also adds fat to our diet, but try to consume it in moderation. And always opt for oils low in saturated fats.
My go-to oils are extra virgin olive oil and avocado oil, both high in monounsaturated fats.
4 Vegan Meal Prep Bowl Recipes
You can either pick your favorite recipe from this list or give them all a try across the week!
Tofu Sesame Noodle Bowl
This meal prep sesame tofu bowl is so good. It seriously has it all! Protein-rich crispy tofu, creamy sesame noodles, and plenty of veggies.
Here I used edamame and crispy tofu for a high protein boost and fresh crunchy cucumber.
But you might want to spice things up with carrot ribbons, red cabbage, or vitamin-rich spinach for a hit of folate and potassium.
And to finish it off, sprinkle a good amount of sesame seeds on top.
It’s simply bursting with fresh flavors and is balanced enough to keep you full until dinnertime.
Mexican Rice Bowl
This Mexican rice bowl is a complete fiesta that I can eat for days without getting bored.
It’s packed with a hefty helping of black beans for protein, roasted red peppers for sweetness, avocado, and brown rice for a carb kick.
And the dressing? It’s made with extra virgin olive oil for a rich base and garlic for aromatics.
But it’s the lime juice and chili flakes that give it an incredible tangy and spicy flavor.
Not only is this meal prep bowl gorgeous to look at, but it’s a nutritious option for when you’re craving stuffed tacos or burritos!
You can also look into this one-pan Mexican quinoa if you’d love to add more Mexican flavors to your vegan meals.
Vegan Pasta Salad Bowl
There’s nothing like pasta salad to chase away the Monday blues. And this one’s a 10/10 in my book.
The pasta base is packed with carbs for tons of energy to boost your mood.
Throw in the chickpeas, olives, and sundried tomatoes for a Mediterranean flair, and it’s easy to see why I love it.
Oh, and don’t forget the red onion, bell peppers, and cherry tomatoes for juiciness and crunch!
There’s plenty of fiber, protein, and vitamins from the veggies and chickpeas.
Ideal for a balanced healthy lunch in minutes!
Vegan Chickpea Curry Bowl
This amazing make-ahead vegan chickpea curry bowl is a simple lunch packed with protein and fiber.
Add a slice of naan and a steaming bowl of rice, and I’m in love.
The chickpeas give the curry a satisfying texture, and the iron from the spinach will provide you with a boost in nutrients.
And don’t get me started on the creaminess from the coconut milk and the earthy taste of the ginger.
You just need to create the base for the curry, simmer everything in a saucepan, and sprinkle some coriander over the finished product.
Voila – an incredibly easy and delicious lunchbox!
How to Store
Tofu sesame bowl: This tofu sesame bowl stores well in the fridge as-is. Just separate the recipe into four meal prep containers without the avocado topping. If you want to add the avocado before work, squeeze a bit of lemon juice over it to keep it fresh.
Make sure you don’t add the dressing until you’re ready to serve. This will stop the ingredients from going soggy and should extend the life of your food, which is always good when you’re trying to prep for the entire week.
Mexican rice bowl: You can keep this recipe fully assembled in individual containers in the fridge. It’s key to let everything cool before closing the container. Otherwise, you’ll be dealing with a steamy box, bacteria, and soggy ingredients.
Vegan pasta salad bowl: This one is super easy to store! Separate the recipe into four glass meal prep containers, and put it in the fridge for up to 5 days until ready to eat.
Chickpea curry: I always prep a huge batch of this as it stores for up to 4 days in the fridge. When you’re ready to eat, just reheat your container in the microwave! Unlike the other recipes, this one is fabulous for freezing.
Why I Love These Vegan Meal Prep Bowls
- Extremely quick and easy to prepare
- Great for busy weeks when you need something to grab and go
- Nutritious meals packed with protein to keep you full.
- No need to reheat it – just take it out of the fridge or your lunch bag
- Easy to switch up with your favorite flavors
More Healthy Recipes You’ll Love
- Vegan Bento Box
- Sesame Crusted Tofu
- Vegan Sushi Bowl
- Vegan Burrito Bowl
- Healthy Bento Box Lunch Ideas
- Chickpea Buddha Bowl
- Vegan Sandwich Recipes
- Mediterranean Lunch Box
- Healthy Meal Prep Snacks
- 35 High-Protein Vegan Recipes
If you loved these meal prep tips, feel free to leave me a comment letting me know how you liked these veggie meal prep bowls. If you have any pictures, that’s even better!
4 Vegan Meal Prep Bowls
Tofu Sesame Noodle Bowl
Mexican Rice Bowl
- 2 14 oz can black beans - drained and rinsed, 400g (240g net weight)
- ½ tablespoon extra virgin olive oil
- 1 ½ cups raw corn kernels - from about 2 cobs or 2 cups frozen corn
- 15 oz jar roasted red peppers - drained
- 4 cups cooked brown rice - 1 1/2 cups uncooked (320g uncooked)
- 2 avocados - sliced
- Fresh cilantro - chopped
Dressing for Mexican Rice Bowl
Pasta Salad Bowl
- 10 oz whole wheat pasta - fusilli, penne, rigatoni
- 1 15oz can chickpeas - drained and rinsed, 400g (240g net weight)
- 1 cup black olives - drained and sliced
- 1 bell pepper - red or yellow, diced
- 1 red onion - diced
- 1 cup cherry tomatoes
- 8 sundried tomatoes - minced
- 2 tablespoons capers - in brine
- fresh parsley - chopped
- 2 tablespoons extra virgin olive oil
- 2 tablespoons red wine vinegar - apple cider vinegar is good too
- Black Pepper
Vegan Chickpea Curry Bowl
- 4 servings chickpea curry
- Cooked rice or naan
Tofu Sesame Noodle Bowl
- Prepare the garlic sesame noodles. Set aside a tablespoon of sauce to use as dressing for the veggies.
- Cut the tofu into small cubes, place in a bowl and mix with the soy sauce and cornstarch.
- In a pan, heat the oil on medium heat and add the sesame oil. When hot, add the cubed tofu and cook until it’s golden and crispy on all sides (about 8 minutes).
- Chop the cucumber, and wash the frozen edamame beans under warm water to defrost them.
- Assemble the bowl by adding some sesame noodles, cucumber, edamame, and crispy tofu. Sprinkle with sesame seeds and sliced spring onions.
Mexican Rice Bowl
- Rinse the black beans under running water.
- In a pan, heat the oil on medium heat and add the extra virgin olive oil. Add the corn kernels and cook for 5 minutes until toasted.
- Slice the roasted red peppers and avocado.
- Divide all the ingredients into the 4 meal prep containers: the cooked rice, black beans, chopped onions, corn kernels, and red peppers. Add the avocado just before serving, or if going to work, you can add it in the morning with a generous amount of lemon juice on top to avoid it going brown.
- Sprinkle with freshly chopped cilantro.
- Prepare the dressing: in a small bowl or a jar, mix the extra virgin olive oil, minced garlic, lime juice, water, maple syrup, salt, pepper, chopped cilantro leaves, and chili flakes to taste.
- Keep the dressing in the fridge. Add it to the bowls just before serving (you can also add it a couple of hours in advance if needed).
Pasta Salad Bowl
- Bring a big pot of salted water to a boil. Cook the pasta al dente according to instructions. Drain and let cool. Tip: you can run the cooked pasta under cold water to cool it off quickly.
- While the pasta cooks, chop the tomatoes, red onion, and bell pepper, slice the olives, and drain the chickpeas.
- Chop the sundried tomatoes until they become a fine paste.
- Make the dressing by combining the extra virgin olive oil, vinegar, salt, and pepper. Whisk until thoroughly combined and set aside.
- In a large bowl, combine the pasta, tomatoes, capers, red onion, chickpeas, olives, and sundried tomato paste, and add the dressing. Toss until well combined. Check seasoning and if needed, add more salt and pepper
- Divide into 4 glass containers and enjoy!
Did you make this recipe? Tag @gatheringdreams on Instagram. I want to see it!