The ULTIMATE Vegan Meal Prep Guide

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Assortment of recipes included in our vegan meal prep guide

Meal prepping is a great way to save time and money during the week. But it can get boring without a little creativity. To avoid the meal prep rut, we’ve compiled the ULTIMATE vegan meal prep guide for lunches and dinners, complete with grains, beans and proteins, vegetables, and sauces. Scroll through for meal prep inspo!

How to Use This Guide

  • Simply grab 1 or 2 recipes from each group to mix and match during the week.
  • Be sure not to skimp on sauces — they pack a flavor punch to elevate an otherwise simple dish.
  • When including a sauce, simple steamed or chopped fresh vegetables are a time-saving addition. Try carrots, bell pepper, cucumber, sprouts, avocado, kale, spinach, broccoli, cauliflower, and more!

When deciding what to pair together, an easy rule of thumb is to combine flavors inspired by similar cuisines. For example:

(Note: Dietary symbols listed throughout for easy navigation!)

Grains and Bases

Bowl of kitchari topped with coconut milk and cilantro
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Easy Kitchari (Instant Pot Friendly!)
Delicious, easy, Ayurvedic-inspired kitchari that’s Instant Pot friendly! Comforting, nourishing, and infused with warming spices. Just 1 pot and 30 minutes required!
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Bowl of Instant Pot Quinoa
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Instant Pot Quinoa (Fluffy, Perfect, No Soaking!)
A quick & simple method for making PERFECT quinoa in the Instant Pot every time! Just 1 ingredient and about 20 minutes required!
Make The Recipe
Fork in a bowl of cooked millet
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How to Cook Millet (Perfect Every Time!)
An easy, step-by-step tutorial for how to cook millet on the stovetop (perfect every time!). Plus, delicious ideas for how to use it!
Make The Recipe
Bowl of Instant Pot sweet potatoes with vegan butter
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Instant Pot Sweet Potatoes (Fast, Tender, Perfect!)
A quick & easy way to cook sweet potatoes in the Instant Pot! Tender potatoes in less than 45 minutes start to finish. Just 1 ingredient and 1 pot required!
Make The Recipe
Platter of wild rice salad with mushrooms, herbs, and cranberries
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Wild Rice Salad with Mushrooms and Herbs
Simple methods and BIG flavor come together in this wild rice salad with mushrooms, hazelnuts, cranberries, and mint. Perfect for the holiday table or as a side any time of year! Just 10 ingredients required!
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Cooking Mexican-inspired Easy Green Cauliflower Rice in a dutch oven
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Green Cauliflower Rice (20 minutes!)
Fluffy, tender cauliflower rice made green thanks to a blend of peppers and herbs! Just 20 minutes and 8 ingredients required.
Make The Recipe
Backlit view of white rice cooked in a saucepan with a spatula scooping some rice
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How to Cook White Rice
A simple, step-by-step tutorial (plus video!) on how to cook perfect white rice every time, plus some delicious ideas for how to use it.
Make The Recipe
Instant pot filled with brown rice and water
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Instant Pot Brown Rice (Perfect Every Time!)
A quick & simple method for making PERFECT brown rice in the Instant Pot every time! Just 1 ingredient and less than 30 minutes required!
Make The Recipe
Bowl of Instant Pot wild rice
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Instant Pot Wild Rice (Fast, Tender, No Soaking!)
A quick & simple method for making PERFECT wild rice in the Instant Pot every time! Just 1 ingredient and 1 pot required!
Make The Recipe
Holding the sides of a bowl of vegan polenta
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Easy Vegan Polenta (Super Creamy!)
How to make vegan polenta in 1 pot with 3 ingredients! Creamy, comforting, versatile, and so delicious!
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Vintage spoon in a bowl of Instant Pot mashed potatoes
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Instant Pot Mashed Potatoes (No Drain, 20 Minutes!)
Incredibly fluffy, buttery mashed potatoes made entirely in the Instant Pot in just 20 minutes! Just 3 ingredients required for these fuss-free mashed potatoes, perfect for the holidays and beyond!
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Using a fork to pick up a slice of roasted plantain
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Plantains 101: Perfectly Roasted Every Time!
A step-by-step guide for sweet, perfectly roasted plantains every time, including how to select and ripen! Just 1 pan, 2 ingredients, and 20 minutes required.
Make The Recipe

Beans and Proteins

Using a wooden spoon to stir a pot of our simple 1-Pot BBQ Baked Beans recipe
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1-Pot BBQ Baked Beans
Saucy, smoky BBQ pinto beans simmered in 1 pot in a rich sauce of spices, tomato paste, mustard, and coconut sugar. A healthier take on this classic dish!
Make The Recipe
Wooden spoon resting on a pan of Italian herb baked tofu
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Crispy Baked Tofu with Italian Herbs
Crispy tofu that tastes like pizza! A simple, endlessly versatile, and protein-packed topping for polenta, pasta, wraps, and beyond! Vegan, gluten-free, and bursting with herby goodness!
Make The Recipe
Sauté pan of vegan picadillo
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Easy Vegan Picadillo (Cuban-Inspired)
A delicious, easy, plant-based twist on picadillo! Just 1 pot and 30 minutes required for this hearty, savory-sweet, Cuban-inspired entreé.
Make The Recipe
Pouring peanut sauce into a skillet of Crispy Peanut Tofu
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Baked Crispy Peanut Tofu
Delicious peanut butter tofu made with 8 simple ingredients. Baked until crispy and sautéed in a savory-sweet peanut sauce. Perfect for Asian-inspired bowls, salads, stir-fries, and more!
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Stirring a pot of pinto beans made in the Instant Pot
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Instant Pot Pinto Beans (Fast, Perfect, No Soaking!)
A quick & simple method for making PERFECT pinto beans in the Instant Pot every time! Just 1 ingredient and 1 pot required!
Make The Recipe
Top down shot of a bowl of Smoky Refried Lentils topped with cilantro and surrounded by plantain chips
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Smoky 1-Pot Refried Lentils
These flavorful, creamy refried lentils are infused with smoky spices and chilis and made in 1 pot in less than 30 minutes! Say hello to the perfect side for Mexican night.
Make The Recipe
Bowl of homemade hummus topped with olive oil and paprika
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Easy 5-Minute Microwave Hummus
6-ingredient hummus that comes together in 5 minutes and is magically transformed into the best hummus thanks to the MICROWAVE! Trust me. It’s the best hummus I’ve ever made at home!
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Bowl of our EASY Crispy Roasted Chickpeas perfect for snacking or topping plant-based salads
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Actually Crispy Baked Chickpeas
4-ingredient baked roasted chickpeas that are ACTUALLY crispy! Simple methods, BIG flavor, so crunchy and delicious! Plus, plant-based and gluten-free.
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Plate of Lentil Mushroom Stew Over Mashed Potatoes
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Lentil Mushroom Stew over Mashed Potatoes
Crazy delicious and hearty mushroom lentil stew gravy over mashed potatoes! Entirely vegan, gluten-free, and grain-free. A delicious and easy-to-make 10-ingredient meal or side!
Make The Recipe
Large wood bowl with Baked Quinoa Black Bean Falafel over green salad
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Baked Quinoa Black Bean Falafel
An easy, healthy take on falafel with wholesome black beans, quinoa, pumpkin seeds, and garlic. Baked instead of fried, smoky flavor, and entirely vegan and gluten-free!
Make The Recipe

Vegetables

Fork resting on a plate of jicama slaw
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Crunchy Jicama Slaw (1 Bowl!)
Crunchy jicama slaw with carrots, cabbage, and red onion tossed in a zesty lime-balsamic vinaigrette! Fresh, flavor-packed, and incredibly versatile (great for tacos, bowls, salads, and more!). Just 9 ingredients, 1 bowl, and 30 minutes required!
Make The Recipe
Using wooden tongs to pick up a serving of Vegan Caesar Salad topped with Sweet Potato Croutons
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BBQ Roasted Sweet Potato Croutons
Roasted sweet potato croutons laced with the bold flavors of BBQ. Just 30 minutes required for this delicious side that’s perfect for topping salads and bowls, adding to wraps, and more!
Make The Recipe
Serving plate piled high with snap pea salad
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Snap Pea Salad with Zesty Lemon Vinaigrette
A bright, tangy, and savory snap pea salad with pistachios and basil! The perfect side for pasta and other mains. Just 10 ingredients and 15 minutes required!
Make The Recipe
Platter of Pan Roasted Vegetables with a measuring cup of gravy
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Easy Pan Roasted Vegetables
Easy pan roasted vegetables! Simple seasonings and methods required. Tender, perfectly browned, and the perfect side to just about any meal.
Make The Recipe
Cubed butternut squash on a parchment-lined baking sheet
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Roasted Butternut Squash
Easy roasted butternut squash with instructions on how to peel, chop, season, and roast to perfection. Optional seasonings included for more flavor. Perfect for adding to salads, bowls, wraps, and more! Just 30 minutes required.
Make The Recipe
Cubed roasted eggplant on a baking sheet
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Perfect Roasted Eggplant (Tender, Caramelized!)
An easy, step-by-step recipe for oven-roasted eggplant! It’s tender, caramelized, versatile, and perfect every time! Just 3 ingredients and 30 minutes required.
Make The Recipe
Close up of oven roasted broccoli on a baking sheet
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Perfect Roasted Broccoli with Vegan Parmesan
Quick & easy roasted broccoli that’s cheesy, savory, and perfectly tender with crispy edges! Just 25 minutes, 1 pan, and 4 ingredients required!
Make The Recipe
Bowl of Yogurt Sauce on a plate of Moroccan-Spiced Roasted Carrots
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Moroccan-Spiced Roasted Carrots
Tender, caramelized roasted carrots tossed in Moroccan-inspired spices like cinnamon, ginger, paprika, and cumin. Just 30 minutes, 1 pan, and 8 ingredients required!
Make The Recipe

Sauces

Top down shot of a bowl of creamy harissa sauce
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5-Minute Harissa Tahini Sauce
A bright, zesty tahini sauce infused with harissa, lemon, and smoked paprika. So versatile and easy to make with just 5 ingredients and 5 minutes required!
Make The Recipe
Overhead shot of a bowl of avocado crema
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Easy Vegan Avocado Crema
Creamy, bright avocado crema made with 6 whole food ingredients! Plant-based, SO versatile, and just 25 minutes and 1 blender required!
Make The Recipe
Easy tahini stir fry sauce on a spoon and in a jar
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Tahini Stir Fry Sauce
A quick and easy stir fry sauce made with tahini! Plant-based, naturally sweetened, and incredibly versatile. Just 10 minutes, 1 bowl, and 7 ingredients required.
Make The Recipe
Spoon and jar of easy homemade teriyaki sauce
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Easy Homemade Teriyaki Sauce (Gluten-Free)
Salty, sweet, tangy homemade teriyaki sauce that’s SUPER versatile and happens to be gluten-free and naturally sweetened! Just 6 ingredients and 20 minutes required!
Make The Recipe
Bowl of Creamy Vegan Chipotle Dressing topped with a swirl of adobo sauce
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5-Minute Smoky Chipotle Dressing
A creamy, smoky chipotle dressing made in 1 bowl in 5 minutes, with just 6 simple ingredients. The perfect quick dairy-free dressing for just about any salad!
Make The Recipe
Jar of green goddess salad dressing with some dripping off a spoon
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Easy Green Goddess Dressing (Plant-Based!)
Ultra creamy, vibrant green goddess dressing that’s naturally plant-based and packed with flavor. 10 minutes, 1 blender, and 9 ingredients required! Perfect for salads, dipping vegetables, Buddha Bowls, and more!
Make The Recipe
Two jars of carrot ginger dressing next to fresh ginger and a carrot
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Carrot Ginger Dressing
A quick and easy, gingery, Japanese-inspired dressing perfect for adding to salads and bowls! Plant-based, gluten-free, soy-free, and just 1 blender, 8 ingredients, and 10 minutes required.
Make The Recipe
Bowl of Creamy Vegan Ranch dressing surrounded by fresh chopped vegetables for dipping
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Easy Vegan Ranch Dressing (Oil-Free!)
Creamy, oil-free vegan ranch requiring just 10 simple ingredients and 1 bowl with BIG flavor! The perfect dairy-free dressing for salads, vegetables, and more!
Make The Recipe
Stirring a bowl of bright yellow sauce made from chickpeas, turmeric, nutritional yeast, and more
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5-Minute Liquid Gold Sauce (Oil-Free, Plant-Based)
A creamy, dreamy, vibrant sauce that looks like liquid gold. Made with simple ingredients like chickpeas, lemon, garlic, and nutritional yeast, it’s perfect for adding to bowl meals, salads, roasted vegetables, and more! Just 10 minutes and 1 blender required!
Make The Recipe
Bottle of mango habanero hot sauce next to limes, habaneros, and mango
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Zesty Mango Habanero Hot Sauce
A zesty, vibrant habanero hot sauce infused with ripe, juicy mango, fresh lime juice, smoky cumin seed, and garlic. So versatile and just 8 ingredients and 25 minutes required!
Make The Recipe

If you try any of these recipes, let us know! Leave a comment or take a picture and tag it @minimalistbaker on Instagram. Enjoy, friends!

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  1. Alison says

    I can’t open the guide to meal prep? its a pintrest link but when I click on it it doesn’t open. tried searching but no success.