15+ Plant-Based Meal Prep Ideas (for Kids too!)
Meal prep isn’t just about saving time — it’s about making sure that the food we eat during the week actually nourishes us. Whether you're a working adult juggling meetings and/or a parent trying to pack a fuss-free lunchbox, having a few solid plant-based recipes on rotation can make weekday eating feel a lot less chaotic. These recipes are great for batch cooking, storing, and adapting based on what you have on hand:
Chickpea Salad Sandwich Mix
Mash chickpeas with vegan mayo, mustard, chopped celery, onions, salt, pepper, and a touch of lemon.
Meal Prep Tip: Store in an airtight container and spoon into sandwiches, wraps, or lettuce cups during the week.
Roasted Veggie Quinoa Bowls
Mix cooked quinoa with roasted seasonal veggies, chickpeas, and a tahini-lemon dressing.
Meal Prep Tip: Pack each bowl with the dressing separately so it stays fresh.
Coconut Curry Lentils
Simmer red lentils with coconut milk, tomatoes, garlic, ginger, and curry spices.
Meal Prep Tip: Make a big batch and pair with rice or flatbreads across the week.
Baked Tofu Strips
Marinate tofu in soy sauce, garlic, and maple syrup, then bake until crisp.
Meal Prep Tip: Use in wraps, noodle bowls, or salads.
Stuffed Sweet Potatoes
Bake sweet potatoes and stuff them with black beans, corn, avocado, and salsa.
Meal Prep Tip: Store fillings and potatoes separately to keep textures intact.
Lentil & Walnut Shepherd’s Pie
Savory lentil-walnut base with carrots, peas, and tomato paste, topped with creamy mashed potatoes.
Meal Prep Tip: Bake in a casserole dish and portion into airtight containers.
High-Protein Tempeh Stir-Fry with Brown Rice
Sauté tempeh cubes with garlic, broccoli, peppers, and tamari sauce. Serve over brown rice or quinoa.
Meal Prep Tip: Store stir-fry and grains separately to keep textures intact.
Three-Bean Chili
A warming one-pot meal with kidney beans, black beans, chickpeas, corn, and bell peppers in a smoky tomato base.
Meal Prep Tip: Tastes better over time and freezes beautifully.
Vegan Burritos
Packed with protein and fiber, this vegan burrito is made from crumbled tofu, rice, taco seasoning, and a creamy tomato sauce made with cashews and chipotle peppers.
Meal Prep Tip: You can make a batch of 10-12 in one go and freeze them.
BBQ Tempeh with Roasted Sweet Potatoes and Corn Salad
Yes, barbecues can be plant-based and meal-prepped. This smoky, satisfying BBQ-glazed tempeh is proof. Pair it with paprika-roasted sweet potatoes and a zesty corn and black bean salad with lime and coriander.
Meal Prep Tip: Store tempeh, salad, and sweet potatoes separately to keep textures fresh. Add extra BBQ sauce on the side for reheating.
Kid-Friendly Meal Prep (Ages ~3–10)
These recipes are fun, colourful, and made for smaller hands and developing taste buds, without being bland.
Mini Veggie Muffins
Savory muffins made with grated carrots, zucchini, oat flour, and flaxseed. Great for breakfast or snack time.
DIY Rainbow Wraps
Let kids help fill wraps with hummus and colorful veggies like shredded beet, cucumber, and bell pepper. Prepare chopped veggies in advance and store in jars for easy DIY lunches.
Hidden Veggie Pasta Sauce
Blend cooked carrots, tomatoes, and bell peppers into a creamy sauce for pasta. Add lentils for protein — kids rarely notice!
Fruit & Nut Butter Sandwich Sushi
Flatten whole wheat bread, spread with peanut or almond butter and banana, roll and slice like sushi. Perfect for snack time or lunchboxes.
Vegan Mac & "Cheese"
Use cashews or white beans blended with nutritional yeast and garlic for a creamy sauce.
Freeze in portions and microwave when needed.
Chickpea Nuggets
Baked nuggets made with mashed chickpeas, oats, and mild spices. Serve with ketchup or tahini dip. Freeze and reheat in the oven or air fryer.
To wrap it up, here are some of our tips for easy plant-based meal prep:
- Prep staples, not just meals: Cook a batch of grains, roast a tray of veggies, make one dressing or dip. You’ll build meals more easily from mix-and-match components.
- Freeze strategically: Muffins, lentil soups, nuggets, and sauces all freeze well.
- Make it visual: For kids, especially, colorful food and bento-style compartments make eating more appealing.
- Involve kids: Let them choose from prepped ingredients or help assemble their meals—it makes them more likely to eat (and enjoy) it.
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