Prepare breakfast, lunch and dinner in advance with these meal prep ideas. These recipes only require three steps or fewer, so they’re simple to prepare and save you time. In addition, these dishes highlight anti-inflammatory ingredients like green leaves, whole grains, and healthy fats that can help you reduce chronic inflammation and his annoying symptoms, including digestive problems, joint stiffness and brain fog. Recipes like our Mason Jar Roasted Vegetable Salad and Cinnamon Overnight Oats are delicious meals that can help you stay nourished no matter your schedule.
Vegan lentil soup
This vegan lentil soup recipe is packed with fresh ingredients and plenty of lentils that provide a healthy dose of fiber in every bite. This vegan soup is the perfect cold weather lunch or healthy dinner that the whole family will love.
Chicken Satay Bowls with Spicy Peanut Sauce
Chicken satay, native to Indonesia and popular throughout Southeast Asia, is served with crispy savoy slaw and creamy peanut sauce in this easy-to-prepare recipe.
Cinnamon Overnight Oatmeal
It only takes a few minutes to prepare this healthy no-cook breakfast, and you’ll have ready-made grab-and-go breakfasts on hand for the rest of the week. Top these delicious vegan oats, inspired by classic cinnamon roll flavors, with fresh or frozen fruit and your favorite nuts and seeds.
Mason Jar Roasted Vegetable Salad
This vegan mason jar salad is easy to pack and take on the go for lunch. By layering the creamy cashew sauce on the bottom of the pot, you ensure that your big, bold power salad won’t wilt by the time you’re ready to eat.
Cucumber salad, hummus and pita Bento Box Lunch
Enjoy this refreshing bento box idea during your lunch break. It combines cucumber salad, hummus, pita and more for a satisfying work lunch.
Vegan Meal Prep Lettuce Wraps
For this healthy lunch idea, we swap out the traditional hot side dish for a cold plant-based bean salad loaded with fresh herbs and lemon. Topping each lettuce leaf with a little quinoa before adding the topping helps keep the wrap from getting soggy.
Protein Overnight Oatmeal with Peanut Butter
Powdered peanut butter is a convenient pantry staple that makes a great vegan protein booster for oatmeal and smoothies. Double or triple this recipe to make weeknight breakfasts or to make breakfast for the whole family.
Powerful Mason Jar Salad with Chickpeas and Tuna
This energizing salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, then letting it sit in the pot, softens it enough that you don’t need to massage it or cook it to make it tender.
Meal Prep Chili Lime Chicken Bowls
Skip the takeout and make these equally delicious and easy burrito bowls at home. They’re perfect for a quick and easy dinner or a healthy meal to take to work throughout the week.
Tuna and white bean salad
The traditional Italian pairing of canned tuna and cannellini beans makes a super simple and satisfying lunch. Serve over green salad, on toasted whole-wheat country bread or in a whole-wheat pita pocket.
Chia, Blueberry and Almond Pudding
Change up your oatmeal morning routine with this super easy chia pudding recipe. It’s made like overnight oatmeal: mix chia and milk of your choice, soak overnight, then top with juicy blueberries and crunchy almonds and enjoy!
Chopped Salad with Sriracha Tofu and Peanut Vinaigrette
Make four days of protein-packed vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-rich salad mix as a base. Because this salad mix is hearty, you can season these bowls up to 24 hours before serving to allow the flavors of this healthy chopped salad to come together. If you can’t find a hearty mix, opt for broccoli salad or shredded Brussels sprouts.
Blueberry and Banana Overnight Oatmeal
Blueberries, sweet banana, and creamy coconut milk combine to transform everyday oats into the best vegan overnight oats! Make up to 4 jars at a time to store in the fridge for quick, on-the-go breakfasts throughout the week.
Vegan Burrito Bowls with Cauliflower Rice
These vegan meal prep burrito bowls are healthier and tastier than takeout. Prepare them early in the week for on-the-go meals on busy days. We use frozen cauliflower rice, a low-carb substitute for white or brown rice, to reduce prep time.
Chopped Rainbow Salad Bowls with Peanut Sauce
Make good use of crunchy, colorful seasonal produce in these easy-to-prepare vegetable bowls. With just 30 minutes of prep, you get four healthy lunches ready to go. We use bulgur, which cooks faster and is higher in fiber than brown rice, but you can swap it with quinoa (or any other hearty whole grain). Feel free to add chopped cooked chicken, shrimp, or tofu for extra protein.
Chia Quinoa Oatmeal Blend
Make your own hot cereal mix with this healthy recipe. Keep it on hand and simply prepare the amount you need when you’re ready for a hot breakfast. A serving of hot cereal contains six grams of fiber, almost a quarter of your daily quota.
Lemon Roasted Vegetable Hummus Bowls
Bursting with colorful roasted vegetables, these plant-based meal bowls are high in fiber to keep you full throughout the afternoon. Easy Roasted Vegetables is based on a popular recipe from our sister magazine (see Related Recipes). Feel free to use your favorite store-bought hummus to reduce preparation time, or make your own (see Tip). You can also add an 8-ounce packet of microwaveable quinoa to minimize cooking.
