Vegan meal prep bowls for the whole week

Sunday afternoon. You’ve got a podcast on, maybe some coffee brewing, and about two hours before the week swallows you whole. This is your window.

The goal here is simple: build a week’s worth of vegan meal prep bowls that actually taste different from each other. Because let’s be honest, eating the same grain-bean-vegetable combo for five days straight is a fast track to ordering takeout by Wednesday.

These seven bowl ideas give you variety, solid nutrition, and the kind of flavors that make you look forward to lunch instead of dreading it.

1. Mediterranean chickpea bowl

This one’s all about bright, punchy flavors that don’t get soggy sitting in your fridge. Roasted chickpeas with cumin and smoked paprika form your protein base. Add cucumber, cherry tomatoes, red onion, and kalamata olives on top of a bed of quinoa or farro.

The move here is keeping your tahini dressing in a separate small container until you’re ready to eat. Drizzle it fresh, and everything stays crisp. Throw in some fresh parsley or mint if you’ve got it. This bowl actually improves after a day or two as the flavors meld together.

Key ingredients: chickpeas, quinoa, cucumber, tomatoes, olives, tahini, lemon.

2. Spicy peanut tofu bowl

Press your tofu the night before. Seriously, this step matters. Pressed tofu gets crispy when you bake it, and crispy tofu is the difference between a bowl you tolerate and one you crave.

Cube it, toss with a bit of cornstarch and soy sauce, then bake at 400°F until golden. Your base is brown rice or rice noodles, topped with shredded purple cabbage, edamame, shredded carrots, and a generous pour of peanut sauce. Add some sesame seeds and sliced scallions.

The peanut sauce is just peanut butter, soy sauce, rice vinegar, a touch of maple syrup, and sriracha. Adjust the heat to your preference.

3. Black bean burrito bowl

When I was traveling through Mexico years ago, I learned that the secret to good beans is cooking them low and slow with onion and garlic. Canned beans work fine for meal prep, but give them a quick simmer with some cumin and a bay leaf. It makes a difference.

Layer cilantro-lime rice with seasoned black beans, corn, pico de gallo, sliced avocado (add this fresh when eating), and a dollop of cashew crema or guacamole. Roasted sweet potato chunks add bulk if you want something more filling.

This bowl is forgiving. Swap in whatever vegetables you have. Peppers, zucchini, roasted poblanos. It all works.

4. Roasted vegetable and lentil bowl

Lentils are the unsung hero of vegan meal prep. French green lentils hold their shape better than brown ones, so they don’t turn to mush after a few days in the fridge.

Roast a sheet pan of whatever vegetables are in season. Butternut squash, Brussels sprouts, and red onion work beautifully in fall. Summer calls for zucchini, bell peppers, and eggplant. Toss everything with olive oil, salt, and herbs.

Serve over the lentils with a simple lemon-herb vinaigrette. Add some arugula or spinach for freshness. This is the kind of bowl that feels substantial without being heavy.

5. Korean-inspired gochujang bowl

Gochujang is that fermented red chili paste that adds depth you can’t get from regular hot sauce. It’s sweet, spicy, and a little funky in the best way.

Your base is short-grain rice. Top with sautéed spinach, quick-pickled cucumbers, shredded carrots, and either baked gochujang-glazed tofu or tempeh. The glaze is gochujang mixed with soy sauce, sesame oil, and a bit of rice vinegar.

Kimchi on the side is non-negotiable. It adds probiotics and that acidic punch that cuts through everything else. Finish with sesame seeds and a fried egg if you’re vegetarian rather than vegan.

6. Falafel-inspired bowl

Making falafel from scratch for meal prep is ambitious. Baked falafel works better here because it reheats without getting greasy, and you can make a big batch without standing over a pot of hot oil.

Use a base of warm pita pieces or couscous. Add hummus, Israeli salad (diced cucumber and tomato with lemon and olive oil), pickled turnips if you can find them, and fresh herbs. Drizzle with tahini sauce.

The trick is not overcrowding your baking sheet when making the falafel. They need space to crisp up properly on all sides.

7. Coconut curry vegetable bowl

This is your comfort bowl. The one for when the week has been long and you need something warm and soothing.

Make a big batch of coconut curry sauce with coconut milk, curry paste, ginger, and garlic. Add chickpeas and whatever vegetables you like. Sweet potato, cauliflower, and spinach are my go-to combination. Serve over jasmine rice or with naan on the side.

This bowl actually tastes better after sitting for a day. The flavors deepen and everything absorbs that creamy, spiced sauce. Make it Sunday, eat it happily through Thursday.

The bottom line

Meal prep doesn’t have to mean monotony. The key is building bowls with different flavor profiles, so Monday’s Mediterranean brightness feels nothing like Thursday’s coconut curry comfort.

Spend one focused session on Sunday. Roast your vegetables, cook your grains and legumes, prep your sauces. Store components separately when possible, and assemble fresh each day. Your future self, the one staring into the fridge at noon on a busy Tuesday, will thank you.