Have breakfast, lunch and dinner ready ahead of time with these meal prep ideas. These recipes only take three steps or less to make, so they're simple to prepare and help save you time. Plus, these dishes highlight anti-inflammatory ingredients like leafy green, whole grains and healthy fats that can help you reduce chronic inflammation and its pesky symptoms, including digestive issues, joint stiffness and mental fog. Recipes like our Roasted Veggie Mason Jar Salad and Cinnamon Roll Overnight Oats are delicious meals that can help you stay nourished no matter your schedule.
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Vegan Lentil Soup
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This vegan lentil soup recipe is packed with fresh ingredients and plenty of lentils that deliver a healthy dose of fiber in each bite. This vegan soup is the perfect cold-weather lunch or healthy dinner the whole family will love.
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Chicken Satay Bowls with Spicy Peanut Sauce
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Chicken satay, originally from Indonesia and popular throughout Southeast Asia, is served with a crunchy Savoy cabbage slaw and creamy peanut sauce in this easy meal-prep recipe.
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Cinnamon-Roll Overnight Oats
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It takes just minutes to assemble this healthy no-cook breakfast, and you'll have meal-prepped grab-and-go breakfasts on hand for the rest of the week. Top these delicious vegan oats—inspired by classic cinnamon bun flavors—with fresh or frozen fruit and your favorite nuts and seeds.
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Roasted Veggie Mason Jar Salad
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This vegan mason jar salad is easy to pack up and take for lunch. Layering the creamy cashew sauce into the bottom of the jar ensures that your big, bold power salad won't become wilted by the time you're ready to eat.
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Cucumber Salad, Hummus & Pita Bento Box Lunch
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Enjoy this refreshing bento box idea on your lunch break. It combines cucumber salad, hummus, pita and more for a satisfying work lunch.
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Meal-Prep Vegan Lettuce Wraps
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For this healthy lunch idea, we swap the traditional warm filling with a cold plant-based bean salad loaded with fresh herbs and lemon. Topping each lettuce leaf with a little quinoa before adding the filling helps to keep the wrap from getting soggy.
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Peanut Butter Protein Overnight Oats
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Powdered peanut butter is a handy pantry staple that makes a great vegan protein booster for oatmeal and smoothies. Double or triple this recipe to meal-prep breakfasts for the week or to have breakfast ready for the entire family.
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Mason Jar Power Salad with Chickpeas & Tuna
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This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don't need to massage or cook it to make it tender.
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Meal-Prep Chili-Lime Chicken Bowls
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Skip takeout and whip up these equally delicious and easy-to-make burrito bowls at home. They're great for a fast and easy dinner or a healthy meal to pack for work throughout the week.
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Tuna & White Bean Salad
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The time-honored Italian pairing of canned tuna and cannellini beans makes a super-simple, satisfying lunch. Serve over salad greens, on grilled whole-wheat country bread or tucked in a whole-wheat pita pocket.
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Blueberry Almond Chia Pudding
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Switch up your morning oatmeal routine with this so-easy chia pudding recipe. It's made just like overnight oats--combine chia and your milk of choice, let soak overnight, then top with juicy blueberries and crunchy almonds and dig in!
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Chopped Salad with Sriracha Tofu & Peanut Dressing
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Prep four days' worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base. Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chopped salad to marry. If you can't find a hearty mix, go with broccoli slaw or shredded Brussels sprouts.
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Blueberry-Banana Overnight Oats
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Blueberries, sweet banana and creamy coconut milk combine to turn everyday oatmeal into the best vegan overnight oats! Make up to 4 jars at once to keep in the fridge for quick grab-and-go breakfasts throughout the week.
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Vegan Burrito Bowls with Cauliflower Rice
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These meal-prep vegan burrito bowls are healthier and more flavorful than takeout. Make them early in the week for grab-and-go meals when days are busy. We use frozen cauliflower rice, a low-carb substitute for white or brown rice, to cut down on prep time.
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Chopped Rainbow Salad Bowls with Peanut Sauce
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Make good use of crunchy and colorful seasonal produce in these meal-prep-friendly vegetable bowls. With just 30 minutes of prep, you get four healthy lunches that are ready to grab-and-go. We use bulgur, which cooks faster and is higher in fiber than brown rice, but you could swap in quinoa (or any hearty whole grain). Feel free to add chopped cooked chicken, shrimp or tofu for extra protein.
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Quinoa & Chia Oatmeal Mix
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Make your own hot cereal mix with this healthy recipe. Keep it on hand and just cook up the amount you need when you're ready for a hot breakfast. One serving of the warm cereal contains six grams of fiber—almost a quarter of your daily quota.
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Lemon-Roasted Vegetable Hummus Bowls
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Brimming with colorful roasted vegetables, these plant-based meal-prep lunch bowls are high in fiber to keep you full through the afternoon. The easy roasted veggies are based on a popular recipe from our sister magazine (see Associated Recipes). Feel free to use your favorite store-bought hummus to cut down on prep time, or make a batch of your own (see Tip). You can also sub in an 8-ounce microwaveable quinoa pouch to minimize cooking.
