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Meal Prep for Vegetarians — Amazing Recipes Included!

By: Erin Coleman, B.S. - Nutritional Science, R.D., L.D.,

Writer, The Fit Father Project & Fit Mother Project

meal prep for vegetarians

Meal prep for vegetarians isn't always easy, but it can be done! You just need the right plan and the right recipes!

You probably already know that vegetarian meal prep can enhance weight loss and help you maintain a healthy weight for life.

But finding nutritious vegetarian recipes that taste delicious and work well with meal prep can be more of a challenge.

Knowing more about meal prep for vegetarians and having the right recipes on hand is the key to weight loss success!

Keep reading for our top tips for meal prep for vegetarians!

Required reading: The Definitive Guide to Healthy Eating for Women

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Benefits and Challenges of Vegetarian Dieting

Vegetarian dieting is associated with various health and wellness benefits.

It can aid in weight loss and is linked with lower body mass indexes, according to numerous studies.

A lower BMI means a reduced risk of heart disease, diabetes, cancer, and many other long-term diseases that make up the leading causes of death in the United States.

Finding delicious recipes can be a challenge for meal prep for vegetarians, but with the right meal prepping tips and mouth-watering recipes in hand, eliminating meat to drop weight is a piece of (carrot) cake.

Vegetarian Meal Prepping Tips

Regardless of which healthy diet for women you’re following, a few simple tips make meal prepping a breeze!

Schedule Time to Prepare Meals

Once you find vegetarian recipes you’d like to use, purchase the ingredients required and schedule some time to prep your meals for the week ahead (or months ahead if you’re freezing the meals).

Cook on the weekends or at night when you have a few extra minutes.

Allow enough time for meal prep so cooking is an enjoyable experience, not added stress in your life.

Meal planning for families can be tough, especially when you’re busy. This video will provide you with a guide to easy meal prep for weight loss for you and your busy family.

 

Know When to Refrigerate/Freeze Foods

Before packing your meals, let them cool thoroughly to prevent condensation that can develop in storage containers.

However, don’t let the food sit out at room temperature too long.

If it's left at room temperature for more than 2 hours (or 1 hour if the air temperature is above 90 degrees Fahrenheit) it may not be safe to eat because of potential foodborne illnesses.

Choose Safe Storage Containers

Safe storage containers for meal prep for vegetarians include aluminum foil and plastic, glass, zip lock, or other airtight containers.

But according to the Academy of Nutrition and Dietetics, certain plastics that contain number codes 3, 6, or 7, aren't the safest choice as they might contain bisphenol-A (BPA), polystyrene, or polyvinyl chloride (PVC).

Instead, choose plastics with number codes 1, 2, 4, or 5 listed on the bottom of the container. Never reheat foods in plastic containers, however.

Know How Long to Keep Leftovers

After thoroughly cooling foods and putting them in storage containers, place prepped vegetarian meals in the refrigerator or freezer.

According to U.S. Department of Agriculture (USDA) guidelines, use cooked leftovers within 3-4 days and eat most frozen leftover meals within 2-3 months.

Your refrigerator should be kept at 40 degrees F and your freezer should be a temperature of 0 degrees F or below.

Thaw frozen foods in the refrigerator before cooking them, and reheat leftovers to 165 degrees F to avoid foodborne illness.

Improve your lifestyle and nutrition by incorporating healthy meals you can eat every day.

 

Meal Prep for Vegetarians: 10 Mouth-Watering Recipes!

Having a few delicious vegetarian recipes on hand makes vegetarian meal prep a breeze!

The recipes below are healthy and mouth-watering, so your entire family will love them.

Low-Calorie VEGAN Grilled Tofu Skewers

This nutritious, vegan grilled tofu skewers recipe is simple to prepare and contains just 118 calories per serving.

Nutrition Facts

  • Calories per serving: 118
  • Total fat: 5 grams
  • Carbohydrates: 10 grams
  • Fiber: 2 grams
  • Protein: 11 grams

Mushroom Veggie Burgers

Instead of traditional burgers that can pack on extra pounds when eaten in excess, try this mouth-watering mushroom veggie burger recipe instead!

Nutrition Facts

  • Calories per serving: 255
  • Total fat: 14 grams
  • Carbohydrates: 23 grams
  • Fiber: 3 grams
  • Protein: 11 grams

VEGAN Zesty Quinoa Salad

Try this zesty vegan quinoa salad recipe that’s loaded with satiating protein and fiber. It’s perfect for when you’re trying to achieve or maintain a healthy diet without the extra calories.

Nutrition Facts

  • Calories per serving: 270
  • Total fat: 12 grams
  • Carbohydrates: 34 grams
  • Fiber: 8 grams
  • Protein: 9 grams

Low-Calorie Zucchini Patties

This simple low-calorie zucchini patty recipe contains just 245 calories per serving and is an excellent source of protein and other essential nutrients.

Nutrition Facts

  • Calories per serving: 245
  • Total fat: 15 grams
  • Carbohydrates: 16 grams
  • Fiber: 1 gram
  • Protein: 13 grams

Low-Calorie VEGAN Chili

Chili and other soups are excellent for meal prep for vegetarians because they are easy to refrigerate or freeze. This vegan chili recipe is low-calorie, containing just 131 calories per cup! It's sure to be a hit with your entire family.

Nutrition Facts

  • Calories per serving: 131
  • Total fat: 4 grams
  • Carbohydrates: 18 grams
  • Fiber: 6 grams
  • Protein: 5 grams

Vegetarian Sloppy Joes

This vegetarian sloppy joe recipe makes a perfect protein-rich entrée without the meat when you’re trying to achieve or maintain a healthy weight.

Nutrition Facts

  • Calories per serving: 273
  • Total fat: 6 grams
  • Carbohydrates: 39 grams
  • Fiber: 5 grams
  • Protein: 15 grams

Low-Calorie Veggie Stuffed Omelet

If you’re seeking a low-calorie breakfast idea that tastes delicious, consider this veggie stuffed omelet recipe containing just 140 calories per serving.

Nutrition Facts

  • Calories per serving: 140
  • Total fat: 5 grams
  • Carbohydrates: 6 grams
  • Fiber: 2 grams
  • Protein: 16 grams

Healthy VEGAN Banana Cookies

Cookies aren't loaded with extra calories and refined sugar when you choose the right recipes. This vegan banana cookie recipe contains natural sugar from fruit and provides just 56 calories per cookie. Choose it for between-meal snacks or as part of a nutritious, energy-boosting breakfast.

Nutrition Facts

  • Calories per serving: 56
  • Total fat: 2 grams
  • Carbohydrates: 8 grams
  • Fiber: 1 gram
  • Protein: 1 gram

Low-Calorie VEGAN Meatless Lentil Soup

This low-calorie vegan meatless lentil soup recipe will fill you up without the extra calories, as it’s loaded with satiating fiber but providers just 245 calories per serving!

Nutrition Facts

  • Calories per serving: 245
  • Total fat: 1 gram
  • Carbohydrates: 44 grams
  • Fiber: 19 grams
  • Protein: 16 grams

Low-Calorie Tofu Spinach Lasagna

Low-calorie tofu spinach lasagna is an excellent alternative to traditional lasagna and it's loaded with flavor.

Nutrition Facts

  • Calories per serving: 227
  • Total fat: 8 grams
  • Carbohydrates: 25 grams
  • Fiber: 3 grams
  • Protein: 15 grams

How to Lose Weight with Meal Prep for Vegetarians

Switching from a standard American diet to a vegetarian diet lowers disease risks, helps you achieve or maintain a healthy weight, and can improve overall health and wellness.

Prepping meals ahead of time helps control calories without the muss and fuss of cooking every day.

Knowing how to plan healthy meals and menus is the key to success.

If weight loss is your goal, the Fit Mother Project can help!

The program has helped thousands of women lose weight and keep it off by eating healthier, receiving motivational support, enjoying nutritious recipes, and gaining access to fat-burning workouts.

Sign up for the Fit Mother Project or try the free Fit Mom Jumpstart!

You’ll receive a free meal plan, free fat-burning workout, email coaching support from health experts, and much more. Give it a try and watch the weight melt off!

Erin Coleman

Writer, The Fit Father Project & Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

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If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on meal prep for vegetarians.

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