easy vegan meal prep lunches for busy professionals

Easy Vegan Meal Prep Lunches for Busy Professionals

1. Chickpea Salad Sandwich

Ingredients:

• 1 can chickpeas, drained and rinsed
• 2 tablespoons vegan mayonnaise
• 1 tablespoon Dijon mustard
• 2 celery stalks, chopped
• 1 small red onion, diced
• Salt and pepper to taste
• Whole grain or gluten-free bread

Preparation:

1. In a bowl, mash the chickpeas using a fork or a masher, leaving some chunks for texture.
2. Add the vegan mayonnaise, Dijon mustard, celery, and red onion. Mix well.
3. Season with salt and pepper.
4. Serve on whole grain or gluten-free bread.

Meal Prep Tips:

• Store the chickpea mixture in an airtight container for up to four days.
• Assemble sandwiches right before eating to keep bread fresh.

2. Quinoa and Black Bean Bowl

Ingredients:

• 1 cup quinoa
• 2 cups vegetable broth
• 1 can black beans, drained and rinsed
• 1 cup corn (frozen or canned)
• 1 avocado, diced
• 1 lime, juiced
• Fresh cilantro for garnish
• Salt and pepper to taste

Preparation:

1. Rinse quinoa under cold water. Combine quinoa and vegetable broth in a pot and bring to a boil. Lower the heat and simmer for 15 minutes.
2. In a bowl, mix cooked quinoa, black beans, corn, and lime juice.
3. Season with salt and pepper.
4. Divide into meal prep containers and top with diced avocado and cilantro.

Meal Prep Tips:

• Reheat in the microwave when ready to eat.
• Keep avocado separate to prevent browning.

3. Lentil and Sweet Potato Stew

Ingredients:

• 1 cup lentils
• 1 medium sweet potato, diced
• 1 onion, diced
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• Salt and pepper to taste

Preparation:

1. In a large pot, sauté onion and garlic until translucent.
2. Add sweet potato, lentils, broth, cumin, and smoked paprika.
3. Bring to a boil, then reduce heat and simmer for 30-35 minutes until lentils and sweet potatoes are tender.
4. Season with salt and pepper.

Meal Prep Tips:

• Store in individual containers. This stew can last up to a week in the fridge or can be frozen for longer storage.

4. Vegan Buddha Bowl

Ingredients:

• 1 cup cooked brown rice or quinoa
• 1 cup roasted vegetables (zucchini, bell pepper, carrots)
• 1 cup chickpeas or tofu, roasted
• ½ avocado, sliced
• 2 tablespoons tahini dressing

Preparation:

1. Cook brown rice or quinoa according to package instructions.
2. Roast vegetables and protein of choice at 400°F (200°C) for 20-25 minutes.
3. Assemble bowls with a base of rice or quinoa, topped with roasted vegetables, protein, and avocado.
4. Drizzle with tahini dressing before serving.

Meal Prep Tips:

• Store each component separately to keep ingredients fresh.
• Drizzle dressing right before eating.

5. Vegan Pasta Salad

Ingredients:

• 8 ounces whole grain pasta
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 bell pepper, diced
• ½ cup black olives, sliced
• ¼ cup olive oil
• 2 tablespoons balsamic vinegar
• Salt and pepper to taste

Preparation:

1. Cook the pasta according to package instructions. Drain and rinse with cold water.
2. In a large bowl, combine pasta, tomatoes, cucumber, bell pepper, and olives.
3. In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
4. Pour dressing over the salad and toss to combine.

Meal Prep Tips:

• This pasta salad can be made a few days in advance and stored in the fridge in an airtight container.

6. Stuffed Bell Peppers

Ingredients:

• 4 bell peppers, halved and seeds removed
• 1 cup cooked quinoa or rice
• 1 can black beans, drained and rinsed
• 1 cup corn
• 1 teaspoon chili powder
• 1 teaspoon cumin
• Salt and pepper to taste
• Salsa for topping (optional)

Preparation:

1. Preheat your oven to 375°F (190°C).
2. In a bowl, mix quinoa or rice, black beans, corn, chili powder, cumin, salt, and pepper.
3. Stuff the bell pepper halves with the mixture and place them in a baking dish.
4. Bake for 25-30 minutes until the peppers are tender.

Meal Prep Tips:

• Store leftovers in the fridge and reheat as needed.
• These peppers freeze well and can be a quick meal solution.

7. Vegan Tacos

Ingredients:

• Corn tortillas
• 1 can lentils or black beans, drained and rinsed
• 1 avocado, diced
• 1 cup shredded cabbage
• Salsa or pico de gallo
• 1 lime, cut into wedges

Preparation:

1. Warm the corn tortillas in a dry skillet.
2. In each tortilla, add a generous spoonful of lentils or black beans.
3. Top with diced avocado and shredded cabbage.
4. Serve with salsa and lime wedges.

Meal Prep Tips:

• Prepare filling in batches and store in containers. Warm tortillas just before serving.

8. Vegan Sushi Rolls

Ingredients:

• 2 cups sushi rice
• 4 sheets nori
• 1 cucumber, julienned
• 1 carrot, julienned
• 1 avocado, sliced
• Soy sauce for dipping

Preparation:

1. Cook sushi rice according to package instructions and let it cool.
2. Lay a sheet of nori on a bamboo mat, spread a thin layer of rice, and leave an inch at the top.
3. Layer cucumber, carrot, and avocado on top of the rice.
4. Roll tightly using the mat, seal the edge with a little water.
5. Slice into bite-sized pieces.

Meal Prep Tips:

• Store sushi rolls in an airtight container with a damp paper towel to keep them fresh for a day.

9. Creamy Vegan Mashed Potatoes

Ingredients:

• 4 large potatoes, peeled and cubed
• 1 cup unsweetened almond milk
• 2 tablespoons olive oil
• Salt and pepper to taste
• Chives for garnish

Preparation:

1. Boil the potatoes until tender, about 15 minutes. Drain and return to pot.
2. Mash the potatoes, gradually adding almond milk and olive oil until creamy.
3. Season with salt and pepper and top with chives.

Meal Prep Tips:

• Store in individual containers. Can be reheated in the microwave or stovetop.

10. Green Smoothie Jar

Ingredients:

• 1 banana
• 1 cup spinach or kale
• ½ cup almond milk
• ½ cup chopped pineapple
• 1 tablespoon chia seeds

Preparation:

1. In a blender, combine banana, spinach, almond milk, pineapple, and chia seeds.
2. Blend until smooth.

Meal Prep Tips:

• Prepare smoothie jars with ingredients layered separately, store in the freezer, and blend when ready for a quick, nutritious lunch.

Final Thoughts

These easy vegan meal prep lunches are designed to cater to the needs of busy professionals seeking nutritious, delicious, and varied options. Preparing meals ahead of time not only saves time during the week but also helps in maintaining a healthy lifestyle while managing a demanding schedule. Enjoy the convenience and the health benefits these meals bring!