Name: 4 Vegan Meal Prep Bowls
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Ingredients: 2 tablespoon soy sauce; 2 teaspoons cornstarch; 15 oz extra firm tofu (cut into 1-inch cubes); 2 tablespoons sesame oil; 4 servings garlic sesame noodles; 1 cucumber; 2 cups edamame; Sesame seeds; Spring onions; 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); 2 tablespoons extra virgin olive oil; 1 garlic clove (minced); 3 tablespoons lime juice; 2 tablespoons water; 1 tablespoon maple syrup; 1 tablespoon salt; Black pepper; Chili flakes; 1 tablespoon fresh cilantro leaves (finely chopped); 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)

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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!

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Vegan meal prep bowls in glass containers to carry for lunch.

Table of contents

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.

Don’t forget to check out this incredible Beginner’s Meal Prep Guide: to Stress-Free Cooking!

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:

Oats
Rice
Bread
Pasta
Barley
Millet
Quinoa
Buckwheat

Try to use whole grains, as they contain more nutrients, vitamins, and fiber.

Example of starches:

Sweet potatoes
Regular potatoes
Yams
Squash

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.

Four different varieties of meal prep bowls in glass containers on the table.

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.

Vegan meal prep bowl on the table with chickpea curry to take for lunch.

Vegan meal prep bowl on the table with noodles to take for lunch.

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:

Beans
Lentils
Peas
Peanuts
Tofu
Edamame
Tempeh
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!

Mexican rice bowl with black beans, corn and rice in a glass container to go.

Vegan pasta salad bowl prepped up and ready to pack for lunch.

Healthy fats

Another important element of any healthy diet is including healthy fats.

Try to opt for whole food fats like:

Avocados
Nuts
Olives
Seeds (flax seeds, chia seeds, hemp seeds)
Almond butter
Peanut butter
Tahini
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

Tofu sesame bowl in a container with chopsticks.

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.

So yummy!

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!

If you want to try something slightly different, this butternut squash curry is a dream. Or opt for this chickpea and potato curry or a coconut lentil curry.

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.

Four different types of meal prep bowls in glass containers.

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

And here, you’ll find over 100 of my favorite vegan meal prep recipes and my top vegetarian meal prep ideas.

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!

A colorful table filled with vegan meal prep bowls and lots of fresh ingredients.

5 from 2 votes

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4 Vegan Meal Prep Bowls

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!

Prep Time10

Cook Time15

Total Time25

Course: Lunch, Main Course

Cuisine: Asian, Indian, Italian, Mediterranean, Vegan

Servings: 4 bowls per recipe

Author: Sara Trezzi