Ready to stay consistent with a plant-based diet? Meal prepping can make healthy eating effortless, especially when you are upgrading your eating habits to crush your latest health goals.

One of the biggest challenges I hear from clients is the amount of time it takes to prepare healthy meals. This seems to be especially true when it comes to plant-based meal prep. 

If you have visions of perfectly put-together glass containers filled with colorful cut fruits and veggies, stacked neatly in your fridge, labeled with the meal and day on them, and think, “There is no way in you know what that I’ll ever do that,” don’t worry!

I see those Instagram images too and watch those perfectly curated TikTok videos, and no – that is not what I mean.  Yes, being organized and having some things done ahead does make it easier, but just

And if you think about it, anytime you start a new habit, it can take a while to get into the swing of it and set up a rhythm or routine that works.

The good news? In addition to helping you stick with healthy habits, my method of meal prepping can save you time, reduce waste, and, in the long run, save money. And in today’s world, every little bit will help, right?  

In this post, we’ll go through some easy steps for meal planning that don’t take a lot of time and some practical tips to help you get organized with planning, shopping, and prepping. 

Note: This post contains affiliate links. As an Amazon Associate, I earn on qualifying purchases at no cost to you.

Benefits of Meal Prepping

Why should you consider meal prepping?

Meal prepping for me means planning, organizing, and getting a few kitchen tasks done ahead of time so that mealtime is less stressful and takes less time. But there are many other benefits, too:

Ready-to-go options

It means having a couple of healthy meals in the freezer that can be reheated quickly on a busy day or for times when you haven’t had time to plan. 

Stick to Your Goals

Having a plan and the food you need on hand and ready to go makes it much easier to stick to your healthy eating goals. 

Less waste

It also means reducing food waste. If you are new to plant-based eating, you may find that you are buying more fresh produce – which has a short shelf-life. When you have a good plan and have some of these items prepped and ready to go, you’ll be more likely to use them. 

Saves Money

When you buy just what you need for your meals and snacks and then actually use it, you’ll save money in the long run. 

Saves Time

Being organized and having a plan will save time – but it doesn’t mean spending your entire Sunday in the kitchen with stacks of beautiful clear containers and your label maker. I mean, you can do that – but it isn’t necessary. 

Even as a registered dietitian and someone who loves to spend time in the kitchen, I don’t like spending hours grocery shopping or in the kitchen every night. I also hate it when I have to throw food away because I didn’t take the time to plan well. (And yes, even with the best intentions, I struggle with this too sometimes.) 

These are a few reasons why I think meal prepping is so important. Even doing a few of the steps listed below can make a big difference. So let’s dive in and explore my 7 plant based meal prep ideas.

1. Set Your Meal Prep Goals

Meal prepping might seem overwhelming if you have never done it before or haven’t been consistent with it. But “meal prepping” isn’t an all-or-nothing thing. It’s helpful to start with your biggest pain point. What do I mean? Well, take a minute to think about what meal you have the hardest time consistently making or where you have the hardest time sticking with your goals. 

For example, maybe you find that consistently packing lunch is your biggest stumbling block. You find yourself grabbing a quick bite at a local deli, but their plant-based options are limited. You know that if you had your lunches planned and even made ahead, this would help. 

Or maybe it’s dinner, and it’s a struggle to come up with filling and satisfying plant-based meal ideas.

I often suggest focusing on one mealtime and being consistent with it. Start there, and once you have that down pat, add on others.

2. Plan a Balanced Plant-Based Menu

Once you know your goals or which meal or meals you want to focus on, take a little time to write out a general menu for the week. If you want to write out every meal and snack, great, but remember your goal and focus there. 

If you are new to plant-based eating or just bored with what you’ve been making, look at some websites or cookbooks that focus on plant-based eating. A few of my favorites are: 

• Plant-Powered for Life – by Sharon Palmer, RDN
• Plant-Based Kitchen: A Dietitian’s Guide and Cookbook for Plant-Based Eating – by Shelby Utter, RDN
• Love and Lemons Simple Feel Good Food: 125 Plant-Focused Meals to Enjoy or Make Ahead – by Jeanine Donofrino  (She also has a website with wonderful recipes – Loveandlemons.com)
• MIND Diet for Two – this is my cookbook, which has a full chapter devoted to plant-based recipes. 

Keep these tips in mind as you plan:

Build Balanced meals: Include a protein source, foods that have fiber, some healthy fats, and complex carbs in each meal.

Choose Versatile Ingredients: Choose foods that can work in multiple meals throughout the week. Rice, quinoa, beans, berries, mixed greens, sliced peppers, and onions can be used in a variety of meals. 

Remember, Variety is the Spice of Life: Try different flavors and cuisines during the week. Check out some plant-based websites or cookbooks for new ideas. You can also try setting theme nights like taco Tuesday, pasta Wednesday, and pizza Friday.

Then write it down. You can use a pad of paper, a whiteboard, or a meal-planning notebook. Find something that works for you.

I typically suggest planning at least most of your dinners for the week – say 5 of 7. This will help ensure you have the right ingredients available, give you some variety throughout the week, and use up the ingredients you bought.

You can plan on leftovers on one night and enjoy a night out with your partner or a friend the other night.   

Here’s an example meal plan idea that uses a can of chickpeas in a few different ways:

• Breakfast: Avocado Toast with Roasted Chickpeas
• Lunch: Lentil and quinoa salad with tahini dressing
• Dinner: Chickpea curry with brown rice
• Snacks: Hummus with veggie sticks, roasted nuts

3. Make a Grocery List and Shop Efficiently

When making a grocery list, start by taking stock of what you have on hand and then fill in from there. 

Check your pantry and your fridge (and if you need ideas for what to stock for a plant-based pantry, check out my pantry list here). Then, fill in your list with what you still need. 

Here are some quick tips for making your grocery list and shopping:

• Organize your list by category and by how your grocery store is laid out. For me, that means bakery, produce, grains, canned goods, frozen, and dairy. (BTW: The dairy case is where you’ll find tofu and other plant-based items, like chilled almond milk.)
• Buy in bulk when possible. This is easy for many plant-based items, as they have a long shelf life. Dry or canned beans, lentils, nuts, rice, barley, farro, and oats can all be purchased in larger quantities and stored.
• Pick up some convenience items like pre-cut veggies, frozen fruits, or canned beans. These are helpful options to have on hand to save time in the kitchen.

4. Batch Cook or Prep Some Ingredients 

Rest assured, this doesn’t mean spending your entire Sunday in the kitchen chopping, cooking, and labeling food. 

Batch cooking just means making or cooking a few things ahead if you know you’ll need them. When you eat a more plant-based diet, you may find you use many of the same ingredients throughout the week, which helps streamline your prep time. 

Let’s say you have rice on your menu twice during the week. Instead of cooking it twice (and having to clean the same pot twice!), make a double batch and store the extra in the fridge. If you are cutting onions for one meal and will need them for a couple more, cut them all at once and separate them into containers or bags. 

Here are a few ideas of plant-based ingredients that can be prepped ahead (but don’t try to do all of these at once – that’s a lot!)

• Whole Grains: Brown rice, quinoa, farro, or whole wheat pasta. Make a big batch and separate the cooked grains into separate containers for the week.
• Vegetables: Sweet potatoes, winter squash, broccoli, cauliflower, Brussels sprouts, onions, and bell peppers can be roasted and reheated later in the week. 
• Dry Beans: Dried beans can be cooked and stored in the refrigerator or frozen for use later. Since these tend to take a while to cook, soaking and cooking them ahead is a good idea. 
• Sauces or Dressings: Tahini dressing, peanut sauce, and pesto can be made ahead and stored in the fridge for a week or two or in the freezer for 4 – 6 months.
• Fresh Ingredients: Onions, bell peppers, cucumbers, and leafy greens can all be washed, cut, or torn ahead.
• Soups and Stews: Extra soup, stews, or broth can be frozen for up to 3 – 4 months. I always have one or two varieties in my freezer for those nights when I don’t have time to cook or just want something easy. 

5. Assemble Meals for Easy Grab-and-Go Options

When you are in the kitchen making dinner, take a few extra minutes to put together a week’s worth of snacks or make a couple of breakfasts or lunches that you can grab on the run.

I’ll often do some of this prep work while dinner is in the oven or after dinner while I’m packing up leftovers. 

• Make salads and store them in resealable containers or jars. 
• Pack extra soup or stews in individual containers for lunches or dinner later in the week. 
• Make wraps or sandwiches and wrap them tightly. 
• Make some jars of overnight oats or smoothies. Smoothies can also be frozen and stored in containers. They can thaw overnight or in a lunch bag. 
• Portion out snacks (nuts, hummus, trail mix) in small containers or bags for easy access.
• Store dressings and dips in separate small containers.

6. Store & Reheat Food Safely

Food safety is always important, especially when you are prepping meals ahead. Cooking your food to the right temperature and then cooling it quickly will prevent bacteria from growing. Packing and storing it carefully will also reduce the risk of bacteria growth and help preserve vitamins and minerals. Finally, when you are ready to enjoy it, reheating everything to a safe temperature is vital. 

Here are some quick tips for how to store and reheat the food you prep ahead:

• Use clear, airtight containers to keep meals fresh.
  • Reusable freezer and snack bags. Instead of continually throwing away plastic storage bags, these reusable, food-safe bags are a great option for keeping food fresh.  
  • Mason jars – Sealable jars in a variety of sizes are good for storing salads, overnight oats, dressings, and sauces. 
  • Resealable containers
  • Freezer containers 
• Label with dates to track freshness. You can use scotch tape and a pen or an erasable chalk marker for this, but a label maker is also a great way to stay organized. 
• Freeze extras like soups, stews, and veggie burgers for later use.
• Cool hot foods quickly. Break hot foods into small portions and cool in the fridge before freezing. 
• Thaw frozen foods in the refrigerator overnight. 
• Check temperatures when reheating.
  • Leftovers should be cooked to 165°F. (Yes, even if they don’t contain meat, poultry, fish, eggs, or dairy, all leftovers should be cooked to 165°F.)
  • Use an instant-read thermometer to check the temperatures.

7. Keep It Simple

Just like following a plant-based eating plan doesn’t need to be all or nothing, the same is true for meal prepping. Taking care of one or two kitchen tasks ahead of time, making a big batch of soup and storing a couple of meals in the freezer, or planning a couple of meals a week will save you time and help you stay on track. 

• Start with 2-3 meals per week if you’re new to meal prep.
• Allow for flexibility—some meals can be made with some convenience or premade items instead of recipes you prepare from scratch. Meal kits are great examples of convenience foods. 
• If you are new to plant-based eating, stick with foods you are familiar with and work on new things over time. Try a new recipe here and there to find new foods and flavors you like. 

Wrapping it Up

Meal prepping for a plant-based eating plan should be easy and something you can work into your routine. 

Schedule about 30 minutes once a week to make your plan and write out your shopping list. It will save you time in the store. When you get home, store everything carefully. When you have time, cut up a few vegetables, make a pot of rice or grains for the week, cut up some fruit, or put a bowl on the counter in easy reach. 

When it comes time to cook, you can quickly pull out what you need and get that delicious meal on the table quickly. 

My daily meal planner guide is a great tool that walks you through setting healthy eating goals, creating meal plans and shopping lists and gives you space to track how you are doing.  

Please share your tips for plant-based meal prepping in the comments below! I love hearing your success stories and learning what you’ve found to be most helpful.

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