Eating healthy as a vegan doesn’t have to be complicated, even when you’re busy. Meal prepping is the best way to make sure you have delicious, nutritious meals ready to grab and go for work or school. It saves time, money, and stress while keeping you fueled throughout the day. If you’re looking for easy vegan lunches that you can prep ahead of time, here are eight simple and satisfying vegan meal prep lunch ideas that are easy to take on the go.
1. Chickpea Salad Bowl
Why It’s Great
Chickpeas are packed with protein and fiber, making them a great base for a hearty, satisfying lunch. Plus, chickpea salad is versatile—you can eat it on its own, over greens, or alongside whole-grain crackers.
Meal Prep Tip
Mash chickpeas with vegan mayo, mustard, diced celery, red onion, and spices like garlic powder, black salt (for an “egg” flavor), and black pepper. Store in an airtight container and portion out servings with mixed greens or whole-grain crackers for a filling lunch.
2. Rice & Veggie Bowl
Why It’s Great
Rice bowls are incredibly easy to make, store, and customize. You can switch up the vegetables and sauce each week to keep things interesting.
Meal Prep Tip
Cook a big batch of brown rice or quinoa and roast a variety of vegetables like zucchini, bell peppers, and sweet potatoes. Portion into containers and add a tasty sauce like tahini dressing, sriracha-mayo, or a simple lemon vinaigrette.
3. Peanut Noodle Bowl
Why It’s Great
Peanut noodles are creamy, nutty, and deliciously satisfying while offering plant-based protein and fiber.
Meal Prep Tip
Cook whole wheat or rice noodles and toss them with a peanut sauce made from peanut butter, soy sauce, garlic, ginger, and lime juice. Add shredded carrots, cucumbers, and chopped scallions. Store in containers and enjoy cold or at room temperature for an easy lunch option.
4. Pasta Salad with Vegetables
Why It’s Great
Pasta salad is one of those dishes that tastes even better after sitting overnight, making it ideal for meal prep.
Meal Prep Tip
Use whole wheat or chickpea pasta and toss with cherry tomatoes, cucumbers, olives, red onion, and a light vinaigrette. Add chickpeas or white beans for extra protein. Store in the fridge for an easy grab-and-go meal.
5. Hummus & Snack Box
Why It’s Great
Some days you just want a light, snackable lunch, and hummus with veggies and crackers is a perfect choice.
Meal Prep Tip
Divide hummus into small containers and pair with sliced bell peppers, cherry tomatoes, cucumbers, carrot sticks, and whole-grain crackers. This meal is fresh, crunchy, and packed with fiber and healthy fats.
6. Vegan Chili
Why It’s Great
Chili is hearty, comforting, and packed with plant-based protein from beans and lentils. It’s perfect for meal prep because the flavors deepen over time.
Meal Prep Tip
Make a big batch of chili using kidney beans, black beans, tomatoes, bell peppers, and spices like cumin and chili powder. Store in containers and reheat at work for a warm, satisfying meal.
7. Lentil & Quinoa Bowl
Why It’s Great
Lentils and quinoa are nutritional powerhouses, providing protein, fiber, and essential minerals.
Meal Prep Tip
Cook lentils and quinoa together, then toss with roasted veggies like eggplant and mushrooms. Drizzle with a simple lemon-tahini dressing before storing in containers.
8. Overnight Oats with Fruit
Why It’s Great
Breakfast for lunch? Absolutely! Overnight oats are a great make-ahead meal that’s sweet, satisfying, and packed with fiber.
Meal Prep Tip
Mix oats with plant-based milk, chia seeds, maple syrup, and your favorite fruit. Store in jars for an easy grab-and-go meal that you can eat cold or warm up at work.
Final Tips for Vegan Meal Prep Success
- Invest in good containers: Glass or BPA-free plastic containers keep your food fresh and organized.
- Prep in bulk: Cooking grains, beans, and proteins in large batches saves time throughout the week.
- Switch up your flavors: Use different spices and sauces to keep meals exciting.
- Balance your meals: Aim for a mix of protein, fiber, and healthy fats in each lunch to keep you full and energized.
With these easy vegan meal prep lunch ideas, you’ll never have to worry about what to eat at work again. Happy prepping!
