Vegan Meal Prep Guide
Meal prepping is arguably more effective for plant-based eating than any other diet. Most vegan staples — lentil dals, bean stews, grain salads, roasted vegetables — keep well in the fridge, reheat perfectly, and actually improve in flavour after a day or two. Cooking once and eating four to five times from it is the single biggest change that makes plant-based eating sustainable long-term.
Recipes
Tips
- Cook a large batch of grains (brown rice, quinoa, farro) on Sunday. They last five days in the fridge and work as a base for almost any meal.
- Roast a tray of mixed vegetables at the start of the week — they add instant flavour and nutrition to bowls, wraps and salads.
- Soups and stews almost always improve after 24 hours as flavours develop. Make extra and refrigerate.
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See Cook Like a Pro →Frequently Asked Questions
What are the best vegan foods for meal prep? +
Lentil dals, bean stews, grain bowls, roasted vegetables, hummus, overnight oats, and pasta salads all keep well and reheat perfectly. Avoid prepping dishes with avocado or delicate dressed salads, which don't store well.
How long does vegan meal prep last in the fridge? +
Most cooked plant-based meals keep safely for three to four days refrigerated. Soups and stews can last up to five days. Cooked grains and legumes should be eaten within four days.
Can I freeze vegan meal prep? +
Yes — soups, stews, curries and dals freeze exceptionally well for up to three months. Cooked grains also freeze well in portion-sized bags. Avoid freezing salads, dishes with high water vegetable content, or tofu (unless specifically pressed and marinated).
How do I stop meal prep feeling repetitive? +
Prep components rather than complete meals — a batch of lentils, roasted vegetables, grains and a sauce can be combined differently across the week. Varying the sauce and seasoning transforms the same ingredients into entirely different meals.
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