Vegan meal prep ideas (+recipes and grocery list 😍)

For breakfasts, snacks and lunches for 2 servings / 4 days :

High-protein muffins
– banana 1
– soy milk 1 (cups)
– neutral oil 1/4 (cups)
– apple cider vinegar 1 (tbsp)
– maple syrup 3 (tbsp)
– khorasan flour 2 (cups)
– baking powder 1.5 (tsp)
– baking soda 0.5 (tsp)
– Vegan protein powder 1/2 (cups)
– dark chocolate 1/2 (cups)

Grilled veggies pasta
– eggplants 2
– bell pepper 4
– zucchini 4
– short pasta 6 1/3 (cups)
– cooked chickpeas 3 1/2 (cups)
– olive oil 3 (tbsp)
– paprika 2 (tbsp)
– dried Provence herbs 2 (tbsp)
– salt and pepper

Overnight oats tiramisu
– quick oats 3 (cups)
– chia seeds 3/4 (cups)
– soy milk 3 (cups)
– plant-based yogurt 2 (cups)
– maple syrup 6 (tbsp)
– double espresso 2
– vanilla extract 2 (tbsp)
– cocoa powder 2 (tbsp)

How to prep :

Preheat the oven to 180°C (355°F).
Prepare the muffins: In a mixing bowl, mash the banana until quite smooth and liquid. Add the soy milk, oil, vinegar, and maple syrup. Whisk to combine. Add the flour, protein powder, baking powder, and baking soda. Gently fold with a spatula just until the flour is incorporated—no more! Chop the chocolate and fold it into the batter, keeping a bit aside to sprinkle on top. Divide the batter between 6 greased muffin tins. Sprinkle the remaining chocolate on top and bake for 30 minutes.

Meanwhile, prepare the vegetables: Slice the eggplant, bell peppers, and zucchini thinly. Spread them out on a baking sheet with the chickpeas, oil, paprika, herbs, salt, and pepper. Toss everything well to coat evenly with the seasoning. Once the muffins are out of the oven, bake the veggies for 30 minutes.

Cook the pasta in salted boiling water.

Prepare the overnight oats: In a mixing bowl, combine the oats and chia seeds, then pour in the soy milk, yogurt, maple syrup, espresso, and vanilla extract. Whisk everything together and let it sit for 5 minutes. Whisk again until smooth and well combined. Divide into 8 containers and place them in the fridge (they’ll keep for up to 4 days). You can also add a bit of yogurt on top of each one. Dust with cocoa powder before eating!

Once the vegetables are nicely roasted, toss them with the pasta. Store in containers in the fridge for the week. Serve with walnut parmesan on top and/or a bit of arugula and balsamic glaze.

If you want more ideas, I have an app and a website, Eline’s Table 🥰✨ thaaaanks