Power Up Your Week: Healthy Vegetarian Meal Prep Recipes

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Welcome to your one-stop shop for delicious and nutritious vegetarian meal prep! Packing healthy lunches and dinners throughout the week doesn’t have to be a chore. With a little planning and these fantastic recipes, you can fuel your body with amazing flavors while saving time and money.

This guide features a variety of protein-packed, veggie-loaded dishes that are perfect for prepping on Sundays and enjoying throughout the workweek. We’ll cover breakfast, lunch, and dinner options, ensuring you have a satisfying and healthy meal at every turn.

Healthy Vegetarian Meal Prep Recipes - She Likes Food
Healthy Vegetarian Meal Prep Recipes – She Likes Food

But first, some essential meal prep tips:

Invest in good storage containers: Opt for leakproof, microwave-safe containers that will keep your food fresh and delicious.

  • Pre-chop vegetables: Dedicating some time to chopping vegetables in advance saves a ton of time when assembling your meals later.
  • Cook in bulk: Doubling or tripling recipes allows for leftovers throughout the week and minimizes the amount of cooking required.
  • Label everything: Labeling your containers with the date and recipe name helps you stay organized and avoid food waste.

  • Now, let’s get cooking!

    Breakfast

    1. High-Protein Veggie Frittata

    This protein-packed frittata is a fantastic way to start your day. Packed with vegetables and eggs, it’s a complete and satisfying breakfast that reheats beautifully.

    Ingredients:

    8 large eggs

  • 1/2 cup chopped spinach
  • 1/2 cup chopped bell pepper
  • 1/2 cup chopped mushrooms
  • 1/4 cup crumbled feta cheese
  • 1/4 cup chopped red onion
  • 1 tablespoon olive oil
  • Salt and pepper to taste

  • Directions:

    1. Preheat oven to 375°F (190°C). Grease a 9-inch pie dish.
    2. In a large bowl, whisk together the eggs. Stir in spinach, bell pepper, mushrooms, feta cheese, and red onion. Season with salt and pepper.
    3. Heat olive oil in a large skillet over medium heat. Pour the egg mixture into the skillet and cook for 2-3 minutes, until the edges begin to set.
    4. Carefully transfer the skillet to the preheated oven and bake for 20-25 minutes, or until the center is set.
    5. Let cool slightly before slicing and serving.

    Nutrition Facts (per serving):

    Calories: 280

  • Protein: 18g
  • Fat: 15g
  • Carbs: 8g

  • 2. Overnight Oats with Berries and Chia Seeds

    Overnight oats are a meal prep dream. They require minimal prep and come together in minutes, offering a healthy and refreshing breakfast on-the-go.

    Ingredients:

    1/2 cup rolled oats

  • 1 cup unsweetened almond milk (or other plant-based milk)
  • 1/4 cup Greek yogurt (or dairy-free alternative)
  • 1/4 cup mixed berries (fresh or frozen)
  • 1 tablespoon chia seeds
  • 1 teaspoon honey (optional)

  • Directions:

    1. In a mason jar or airtight container, combine rolled oats, almond milk, Greek yogurt, berries, and chia seeds.
    2. Stir well, then cover and refrigerate overnight.
    3. In the morning, top with additional berries, nuts, or a drizzle of honey (optional).

    Nutrition Facts (per serving):

    Calories: 300

  • Protein: 10g
  • Fat: 8g
  • Carbs: 35g

  • Lunch

    3. Rainbow Veggie Power Bowl with Quinoa

    This vibrant power bowl is packed with nutrients and flavor. It’s a fantastic way to incorporate a variety of vegetables and protein into your diet.

    Ingredients:

    1 cup cooked quinoa

  • 1 cup chopped mixed greens
  • 1/2 cup roasted sweet potato cubes
  • 1/2 cup roasted broccoli florets
  • 1/4 cup cherry tomatoes, halved
  • 1/4 cup crumbled feta cheese (optional)
  • 1/4 cup chopped avocado (optional)
  • For the dressing:
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon Dijon mustard
  • 1 clove garlic, minced
  • Salt and pepper to taste

  • Directions: