Easy Vegan Meal Prep: Healthy Weekday Recipes (Print Version)
Vegan meal prep made easy! Discover healthy, delicious plant-based recipes perfect for busy weekdays. Save time and eat well with these simple, satisfying meals.
# Recipe Info:
Prep Time: 45 Minutes minutes
Cook Time: 50 Minutes minutes
Total Time: 95 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: Modern
Dietary: Vegan, Vegetarian, Dairy-Free
# Ingredients:
→ Hearty Plant-Based Protein
01 -
1 (14 oz) block extra-firm tofu, pressed and cubed into 1-inch pieces
→ Vibrant Roasting Medley
02 -
1 lb broccoli florets
03 -
1 red bell pepper, cored and chopped into 1-inch pieces
04 -
1 red onion, cut into 1/2-inch wedges
→ Zesty Herb Marinade
05 -
1/4 cup olive oil
06 -
2 tbsp fresh lemon juice
07 -
1 tbsp dried oregano
08 -
1 tsp garlic powder
09 -
1/2 tsp dried thyme
10 -
1/4 tsp red pepper flakes (optional)
11 -
Salt and black pepper to taste
→ Wholesome Grain Base
12 -
1 cup uncooked quinoa
13 -
2 cups vegetable broth (or water)
# Instructions:
01 -
Press 1 (14 oz) block extra-firm tofu, then cube into 1-inch pieces. Chop 1 lb broccoli florets, 1 red bell pepper, and 1 red onion into appropriate sizes. Preheat your oven to 400°F. This initial prep is key for these Easy Vegan Meal Prep Recipes.
02 -
In a large bowl, whisk together 1/4 cup olive oil, 2 tbsp fresh lemon juice, 1 tbsp dried oregano, 1 tsp garlic powder, 1/2 tsp dried thyme, and 1/4 tsp red pepper flakes (optional). Season with salt and black pepper to taste.
03 -
Add the cubed tofu, 1 lb broccoli florets, 1 red bell pepper, and 1 red onion wedges to the bowl with the Zesty Herb Marinade. Toss everything gently until well coated. This ensures maximum flavor for your Easy Vegan Meal Prep Recipes.
04 -
Spread the marinated tofu and vegetables in a single layer on a large baking sheet. Roast for 25 minutes, then flip and continue roasting for another 20-25 minutes, or until tender and slightly browned. Achieve perfect texture for your Easy Vegan Meal Prep Recipes.
05 -
While the vegetables roast, combine 1 cup uncooked quinoa and 2 cups vegetable broth (or water) in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let stand, covered, for 5 minutes.
06 -
Fluff the cooked quinoa with a fork. Divide the quinoa, roasted tofu, and vegetables evenly among four meal prep containers. These Easy Vegan Meal Prep Recipes are now ready to enjoy or store for the week.
# Notes:
01 -
Storage Tip: Store prepared meals in airtight containers in the refrigerator for up to 4-5 days. Reheat gently in the microwave or oven until warmed through.
02 -
Substitution Ideas: Feel free to swap broccoli for cauliflower, Brussels sprouts, or zucchini. Quinoa can be replaced with brown rice or farro for variety.
03 -
Tofu Pressing: For the best texture, ensure your extra-firm tofu is thoroughly pressed. This removes excess water, allowing it to absorb more marinade and crisp up nicely during roasting.
04 -
Serving Suggestion: Enhance your meal by adding a drizzle of sriracha, a sprinkle of fresh herbs like parsley, or a dollop of vegan tzatziki before serving.
# Tools You'll Need:
01 -
Large baking sheet
02 -
large mixing bowl
03 -
saucepan with lid
04 -
cutting board
05 -
sharp knife
# Nutrition Facts (Per Serving):
Calories: 459 kcal
Total Fat: 23 g
Total Carbohydrate: 48 g
Protein: 20 g