11 Delicious 5-Ingredient Vegan Meal Prep Recipes for the Week

Meal prepping doesn’t have to be complicated or time-consuming, especially when you’re sticking to a 5-ingredient vegan plan! This guide will help streamline your weekly cooking by focusing on simple, nutritious recipes that require minimal ingredients while maximizing flavor. Get ready to fill your fridge with easy-to-make meals that are not only delicious but also perfect for a busy lifestyle.

Curried Cauliflower Rice

Curried cauliflower rice is a fun and colorful dish that brightens up your meal prep. This recipe combines fluffy rice with tender cauliflower and a hint of curry, making it both tasty and nutritious. The vibrant yellow hue comes from turmeric, which not only adds flavor but also packs a health punch.

In the image, you can see the curried cauliflower rice beautifully arranged in a glass container. The bright colors of the cauliflower and green onions make it visually appealing. This dish is perfect for meal prep, as it stores well and can be enjoyed throughout the week.

Making this dish is simple and requires just a few ingredients. You can pair it with your favorite protein or enjoy it on its own. It’s a great way to add more veggies to your diet without sacrificing flavor.

Ingredients

• 1 cup cauliflower florets
• 1 cup cooked rice (white or brown)
• 1 tablespoon curry powder
• 1 tablespoon olive oil
• 2 green onions, chopped

Instructions

1. Prepare the Cauliflower: Steam the cauliflower florets until tender, about 5-7 minutes.
2. Heat the Oil: In a large skillet, heat olive oil over medium heat.
3. Add Ingredients: Stir in the cooked rice, steamed cauliflower, and curry powder. Mix well to combine.
4. Cook: Sauté for about 5 minutes, allowing the flavors to meld.
5. Garnish: Remove from heat and stir in chopped green onions before serving.

Sweet Potato and Kale Stir-Fry

This Sweet Potato and Kale Stir-Fry is a vibrant dish that packs a punch of flavor and nutrition. The bright orange cubes of sweet potato contrast beautifully with the deep green kale, making it as pleasing to the eye as it is to the palate. It’s a simple yet satisfying meal that you can whip up in no time.

Sweet potatoes are rich in vitamins and minerals, while kale adds a hearty texture and loads of nutrients. Toss in some sesame seeds for a delightful crunch. This dish is perfect for meal prep, as it stores well and can be enjoyed throughout the week.

Let’s get cooking!

Ingredients

• 2 medium sweet potatoes, peeled and diced
• 4 cups kale, chopped
• 2 tablespoons olive oil
• 2 tablespoons soy sauce
• 1 tablespoon sesame seeds

Instructions

1. Heat olive oil in a large skillet over medium heat.
2. Add the diced sweet potatoes and cook for about 10 minutes, stirring occasionally, until they start to soften.
3. Stir in the chopped kale and soy sauce. Cook for another 5-7 minutes until the kale wilts and the sweet potatoes are tender.
4. Sprinkle sesame seeds on top and mix well.
5. Serve warm or store in meal prep containers for the week!

Lentil and Vegetable Soup

This lentil and vegetable soup is a warm and comforting dish that’s perfect for meal prep. It’s packed with nutrients and flavor, making it a great choice for a busy week. The vibrant colors of the vegetables and the hearty lentils create a satisfying meal that you can enjoy any day.

The soup features tender lentils, sweet butternut squash, and a mix of fresh vegetables. Each spoonful is filled with goodness, and it’s easy to make in just one pot. Plus, it stores well, so you can enjoy it throughout the week!

Ingredients

• 1 cup lentils (green or brown)
• 1 medium butternut squash, peeled and diced
• 1 bell pepper, chopped
• 1 can diced tomatoes (14 oz)
• 4 cups vegetable broth
• 1 teaspoon cumin
• Salt and pepper to taste

Instructions

1. Rinse the lentils under cold water and set aside.
2. In a large pot, combine the vegetable broth, diced butternut squash, bell pepper, and diced tomatoes.
3. Add the lentils and cumin. Bring to a boil, then reduce heat to a simmer.
4. Cover and cook for about 25-30 minutes, or until the lentils and squash are tender.
5. Season with salt and pepper to taste. Serve hot and enjoy!

Chili with Kidney Beans and Corn

This chili is a perfect blend of flavors and textures. The kidney beans add protein and heartiness, while the corn brings a sweet crunch. It’s a colorful dish, with vibrant reds and greens that make it visually appealing. Topped with fresh avocado and cilantro, it’s not just a meal; it’s a feast for the eyes!

Making this chili is simple and quick. You can whip it up in one pot, making cleanup a breeze. It’s ideal for meal prep, as it stores well in the fridge and tastes even better the next day. Plus, it’s versatile! You can enjoy it on its own, over rice, or with some crusty bread.

Let’s get cooking!

Ingredients

• 1 can kidney beans, drained and rinsed
• 1 can corn, drained
• 1 can diced tomatoes
• 1 tablespoon chili powder
• 1 teaspoon cumin
• Salt and pepper to taste
• 1 avocado, sliced (for topping)
• Fresh cilantro (for garnish)

Instructions

1. In a large pot, combine the kidney beans, corn, diced tomatoes, chili powder, cumin, salt, and pepper.
2. Bring the mixture to a boil over medium heat, then reduce to a simmer.
3. Let it cook for about 20 minutes, stirring occasionally.
4. Once thickened, remove from heat and serve hot.
5. Top with avocado slices and fresh cilantro before serving.

Stuffed Bell Peppers with Quinoa

Stuffed bell peppers are a colorful and tasty way to enjoy a healthy meal. The image shows vibrant red, orange, and green peppers filled to the brim with a delicious quinoa mixture. This dish is not only visually appealing but also packed with nutrients.

The quinoa filling typically includes a mix of vegetables, making it a great option for meal prep. It’s simple to make and can be customized based on what you have on hand. Plus, these stuffed peppers are perfect for lunch or dinner throughout the week!

To prepare, you’ll want to cook your quinoa first. Then, mix it with diced vegetables, spices, and perhaps some beans for added protein. Stuff the mixture into the halved bell peppers and bake until the peppers are tender. Enjoy them warm or cold!

Ingredients

• 4 large bell peppers (any color)
• 1 cup quinoa, rinsed
• 2 cups vegetable broth
• 1 cup diced vegetables (like carrots, zucchini, or corn)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper to taste

Instructions

1. Preheat your oven to 375°F (190°C).
2. In a pot, combine quinoa and vegetable broth. Bring to a boil, then reduce heat and simmer for about 15 minutes until the quinoa is fluffy.
3. While the quinoa cooks, slice the bell peppers in half and remove the seeds.
4. In a bowl, mix the cooked quinoa with diced vegetables, garlic powder, onion powder, salt, and pepper.
5. Stuff the bell pepper halves with the quinoa mixture and place them in a baking dish.
6. Bake for 25-30 minutes until the peppers are tender.
7. Let cool slightly before serving. Enjoy your healthy meal prep!

Quinoa and Black Bean Bowl

This Quinoa and Black Bean Bowl is a simple, nutritious meal that’s perfect for meal prep. The combination of quinoa and black beans offers a great source of protein and fiber, making it a filling option for lunch or dinner. Topped with creamy avocado and fresh cilantro, it’s both satisfying and refreshing.

The vibrant colors in the bowl make it visually appealing. The fluffy quinoa pairs well with the hearty black beans, while the avocado adds a creamy texture. Fresh cilantro brings a burst of flavor that ties everything together.

Making this bowl is easy and quick. You can prepare a big batch and store it in the fridge for the week. Just grab a container, and you’re set for a healthy meal on the go!

Ingredients

• 1 cup quinoa
• 1 can black beans, drained and rinsed
• 1 avocado, sliced
• 1/4 cup fresh cilantro, chopped
• 1 lime, juiced

Instructions

1. Cook the Quinoa: Rinse the quinoa under cold water. In a pot, combine quinoa with 2 cups of water. Bring to a boil, then reduce heat and simmer for about 15 minutes until the water is absorbed.
2. Mix in Black Beans: Once the quinoa is cooked, fluff it with a fork and stir in the black beans. Add lime juice for flavor.
3. Assemble the Bowl: Divide the quinoa and black bean mixture into meal prep containers. Top each with sliced avocado and a sprinkle of fresh cilantro.
4. Store: Seal the containers and store them in the fridge. Enjoy throughout the week!

Zucchini Noodles with Marinara Sauce

Zucchini noodles, or zoodles, are a fun and healthy twist on traditional pasta. They are light, refreshing, and perfect for soaking up a rich marinara sauce. This dish is not only easy to make but also a great way to sneak in some extra veggies into your meals.

The image shows a plate of zucchini noodles topped with a vibrant marinara sauce. Fresh basil leaves add a pop of color and flavor, making the dish look as good as it tastes. This combination is perfect for meal prep, as it holds up well in the fridge and can be enjoyed throughout the week.

To make this dish, you’ll need just a few simple ingredients. The zoodles can be made using a spiralizer or a vegetable peeler, making it accessible for anyone. The marinara sauce can be homemade or store-bought, depending on your preference.

Ingredients

• 4 medium zucchinis
• 2 cups marinara sauce
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh basil leaves for garnish

Instructions

1. Spiralize the Zucchini: Use a spiralizer to create noodles from the zucchinis. If you don’t have one, a vegetable peeler can work too.
2. Cook the Zoodles: In a large skillet, heat olive oil over medium heat. Add the zucchini noodles and sauté for about 2-3 minutes until slightly tender. Season with salt and pepper.
3. Add the Sauce: Pour in the marinara sauce and stir to combine. Cook for another 2-3 minutes until heated through.
4. Serve: Plate the zoodles and top with additional marinara sauce if desired. Garnish with fresh basil leaves.

Chickpea Salad with Lemon-Tahini Dressing

This Chickpea Salad is a colorful and nutritious option for your meal prep. Packed with vibrant veggies and creamy dressing, it’s perfect for lunch or dinner. The combination of chickpeas, tomatoes, and greens makes it filling and satisfying.

The star of this dish is the lemon-tahini dressing. It adds a zesty flavor that complements the chickpeas beautifully. Plus, it’s super easy to whip up! Just mix tahini, lemon juice, and a few spices, and you’re good to go.

This salad is not only delicious but also versatile. You can enjoy it on its own, as a sandwich filling, or even as a side dish. It stores well in the fridge, making it a great choice for meal prep.

Ingredients

• 1 can chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1/4 cup black olives, pitted and sliced
• 1/4 cup fresh parsley, chopped
• 1/4 cup tahini
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. In a large bowl, combine chickpeas, cherry tomatoes, cucumber, black olives, and parsley.
2. In a small bowl, whisk together tahini, lemon juice, olive oil, salt, and pepper until smooth.
3. Pour the dressing over the salad and toss gently to combine.
4. Serve immediately or store in an airtight container in the fridge for up to 4 days.

Savory Oatmeal with Spinach and Mushrooms

Savory oatmeal is a delightful twist on a classic breakfast staple. This dish combines creamy oats with fresh spinach and earthy mushrooms, creating a satisfying meal that’s perfect for any time of day. The vibrant colors of the spinach and mushrooms make this bowl not only tasty but visually appealing too!

To make this dish, start by cooking your oats until they reach a creamy consistency. While the oats are cooking, sauté sliced mushrooms in a bit of olive oil until they are golden brown. Add fresh spinach to the pan and cook until just wilted. Combine the sautéed veggies with the cooked oats, and season with salt and pepper to taste. This meal is not only quick to prepare but also packed with nutrients.

Enjoy this savory oatmeal as a hearty breakfast or a light lunch. It’s a great way to incorporate more greens into your diet while keeping things simple and delicious!

Ingredients

• 1 cup rolled oats
• 2 cups vegetable broth or water
• 1 cup fresh spinach
• 1 cup sliced mushrooms
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Cook the Oats: In a pot, bring vegetable broth or water to a boil. Add rolled oats and reduce heat. Cook for about 5 minutes, stirring occasionally, until creamy.
2. Sauté the Vegetables: In a skillet, heat olive oil over medium heat. Add sliced mushrooms and cook until golden brown, about 5-7 minutes. Add fresh spinach and cook until wilted.
3. Combine: Once the oats are cooked, mix in the sautéed mushrooms and spinach. Season with salt and pepper to taste.
4. Serve: Spoon the savory oatmeal into bowls and enjoy warm!

Roasted Vegetable Medley

Roasted vegetables are a fantastic way to add color and flavor to your meal prep. This medley features a mix of vibrant veggies that not only look great but also taste delicious. The combination of orange, purple, and green vegetables makes for a visually appealing dish that’s sure to brighten up your week.

For this recipe, you’ll need just a handful of ingredients. The key is to choose your favorite vegetables. Here, we have a mix of bell peppers, zucchini, carrots, and eggplant. Roasting them brings out their natural sweetness and enhances their flavors.

This roasted vegetable medley is perfect as a side dish or can be tossed into salads, grain bowls, or wraps. It’s versatile and can easily be customized based on what you have on hand.

Ingredients

• 1 cup bell peppers, diced
• 1 cup zucchini, diced
• 1 cup carrots, diced
• 1 cup eggplant, diced
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• Salt and pepper to taste

Instructions

1. Preheat your oven to 425°F (220°C).
2. In a large bowl, combine all the diced vegetables.
3. Drizzle with olive oil and sprinkle garlic powder, salt, and pepper. Toss until everything is well coated.
4. Spread the vegetables out on a baking sheet in a single layer.
5. Roast in the oven for about 25-30 minutes, or until they are tender and slightly caramelized.
6. Remove from the oven and let cool before storing in meal prep containers.

Peanut Butter Banana Overnight Oats

Peanut Butter Banana Overnight Oats are a delightful way to start your day. This dish combines creamy peanut butter with sweet bananas and hearty oats, creating a filling breakfast that’s both nutritious and satisfying. The layers of oats, peanut butter, and banana create a beautiful presentation in a jar, making it perfect for meal prep.

To make this recipe, simply combine rolled oats with your choice of plant-based milk, a dollop of peanut butter, and a touch of maple syrup for sweetness. Let it sit overnight in the fridge, and in the morning, you’ll have a delicious breakfast ready to go. Top it off with fresh banana slices and a sprinkle of nuts for added crunch.

Ingredients

• 1 cup rolled oats
• 2 cups almond milk (or any plant-based milk)
• 1/4 cup peanut butter
• 2 tablespoons maple syrup
• 1 banana, sliced
• 1/4 cup chopped nuts (optional)

Instructions

1. In a bowl, mix the rolled oats, almond milk, peanut butter, and maple syrup until well combined.
2. Layer the mixture in a jar, adding banana slices and nuts in between the layers.
3. Seal the jar and refrigerate overnight.
4. In the morning, stir the oats and add more banana slices or nuts on top if desired.
5. Enjoy your Peanut Butter Banana Overnight Oats cold or warm them up in the microwave for a minute!