Learn how to start a vegan meal prep routine with this easy beginner guide. Plan, shop, cook and store healthy plant-based meals that save time and money every week.
How to Start a Vegan Meal Prep Routine: 6 Simple Steps to Save Time & Money Every Week
Tired of daily cooking or wondering what to eat as a new vegan? A vegan meal prep routine is the answer. It is simple, budget-friendly and keeps you eating delicious plant-based food all week without stress. This straightforward guide shows you exactly how to start today, even if you have never meal-prepped before.
Why Vegan Meal Prep Works So Well
- Saves hours during the week
- Cuts grocery bills and food waste
- Makes sticking to vegan eating effortless
- Helps you eat more vegetables and balanced meals
- Gives you control over portions and ingredients
Step 1: Set Your Goals and Choose a Prep Day
Pick a day (Sunday works for most people) and decide how many meals to cover. Beginners should start with 3 to 4 days of lunches and dinners plus a few breakfasts or snacks.
Step 2: Plan Simple, Repeatable Meals
Choose 3 to 5 flexible recipes such as:
- Grain bowls (rice or quinoa + beans + roasted veg + sauce)
- Big pot of soup or curry
- Overnight oats or chia pudding for breakfast
- Pasta salad or wrap fillings
Write a shopping list organised by supermarket aisle to make shopping fast.
Step 3: Shop Smart and Stock Your Kitchen
Essential items most people already own:
- Good knife and large chopping board
- Baking trays and big pots
- Airtight containers (glass or BPA-free plastic)
Budget-friendly vegan staples:
- Rice, quinoa, oats, pasta
- Tinned beans, lentils, chickpeas
- Frozen vegetables and berries
- Tofu, peanut butter, nuts, seeds
Step 4: Batch Prep Ingredients (2 Hours Max)
1. Wash and chop all vegetables at once
2. Cook grains and beans in big batches
3. Roast two trays of mixed vegetables
4. Make one or two dressings or sauces
5. Let everything cool while you wash up
Step 5: Assemble and Portion Meals
Layer salads in jars (dressing at bottom), fill containers with curry and rice, or portion oats into jars. Keep crunchy or fresh toppings separate until serving.
Step 6: Store and Label Correctly
Cool food completely, then store in the fridge for up to 4 days or freeze for longer. Label every container with the name and date so nothing gets forgotten.
Quick Weekly Meal Ideas
Breakfast: Peanut butter banana overnight oats
Lunch: Chickpea salad jars with lemon-tahini dressing
Dinner: Sweet potato and black bean chilli with rice
Snack: Carrot sticks and hummus or homemade energy balls
Top Tips for Success
- Start small, prep only lunches for the first week
- Cook double batches and freeze half
- Add fresh herbs, lemon or seeds just before eating to keep flavours bright
- Play music and treat prep day like self-care time
- Play music and treat prep day like self-care time
Final Thoughts
Starting a vegan meal prep routine is one of the easiest ways to eat healthier, save money and reduce kitchen stress. You do not need special skills or expensive gadgets, just a couple of hours once a week and a little planning.
Give it a try this weekend. Your future weekdays will be calmer, tastier and completely plant-powered. You have got this!
Happy prepping! 🌱
FAQ:
Q: How long does vegan meal prep actually take?
A: 1.5 to 2.5 hours once you are in the rhythm.
Q: Is it expensive?
A: No, beans, grains and frozen veg are some of the cheapest items in the shop.
Q: What if I get bored of the same food?
A: Make mix-and-match components and change sauces each day.
Q: Can I meal prep if I live alone?
A: Yes, freeze portions and you will always have homemade food ready.
Q: Will the food still taste good on day 4?
A: Absolutely, many dishes taste even better after flavours develop.
