10 Vegan Bowls You’ll Meal Prep Every Week

Why Bowl Meal Prep Actually Works (When Everything Else Fails)

Here’s the thing about bowls—they’re ridiculously forgiving. Forget to prep something? Swap it out. Run out of an ingredient? Use what you’ve got. They’re like the jazz musicians of meal prep: structured enough to work, flexible enough to improvise.

I used to think meal prepping meant eating identical chicken and broccoli for five days straight. Then I discovered you could prep components instead of complete meals, mix and match throughout the week, and actually enjoy what you’re eating. Revolutionary, right?

The magic is in the formula: grain + protein + vegetables + sauce = infinite combinations. Master this, and you’ll never be stuck for lunch ideas again. Plus, according to Harvard Health, well-planned plant-based meals can provide all the nutrients you need while potentially lowering your risk of chronic diseases.

The 10 Bowls That’ll Become Your Weekly Rotation

1. The Mediterranean Power Bowl

This is the bowl I make when I need to feel like I have my life together. Quinoa, crispy chickpeas, cucumber, tomatoes, olives, and a lemony tahini dressing that somehow makes everything taste expensive.

The chickpeas are the star here—I toss them with olive oil and cumin, then roast them until they’re crunchy. Total game changer. They stay crispy for days if you store them separately, which is exactly what I do because soggy chickpeas are not the vibe we’re going for.

I use this glass meal prep container set for these bowls—they’re leakproof, which matters when you’re carrying tahini dressing in your bag. Trust me on this one.

2. The Burrito Bowl That Beats Chipotle

Bold claim, I know. But once you’ve made cilantro lime rice at home (it’s literally rice, lime juice, and cilantro—not rocket science), there’s no going back to the assembly line.

Black beans, corn, bell peppers, avocado, and a cashew sour cream that’ll make you question everything you thought you knew about dairy-free cooking. The secret is soaking the cashews overnight—or if you’re like me and forget, just use hot water for 30 minutes.

For more plant-based meal inspiration that actually keeps you satisfied, check out these high-protein vegan meals that actually keep you full. They’re perfect for those days when one bowl just isn’t cutting it.

3. The Asian-Inspired Rainbow Bowl

This bowl is what happens when a stir-fry and a salad have a beautiful baby. Brown rice, edamame, shredded carrots, purple cabbage, cucumber, and a peanut ginger dressing that I could honestly drink straight from the jar.

The key is cutting everything into similar sizes—sounds picky, but it makes each bite perfect instead of awkward. Plus, it just looks better, and we eat with our eyes first. That’s not me being dramatic; that’s science.

I prep the peanut sauce in these small mason jars—portion control and no measuring during the week. Just grab, pour, and eat. If you’re comparing nut butters for the sauce, peanut butter offers a richer, more traditional flavor while almond butter brings a slightly sweeter, more delicate taste. Both work great, honestly.

4. The Taco Tuesday (But Make It a Bowl)

Who says tacos need shells? This bowl has all the taco fixings—seasoned lentils (cheaper and honestly tastier than fake meat), romaine, pico de gallo, jalapeños, and a creamy avocado lime dressing.

The lentils get cooked with taco seasoning and a bit of tomato paste for that authentic flavor. They hold up better than beans in meal prep, and they’re packed with protein and fiber—about 18 grams of protein per cup, according to USDA FoodData Central.

Get Full Recipe

5. The Buddha Bowl (Actually Good Version)

Let’s be real—Buddha bowls got a bad rap because people started throwing random vegetables together and calling it enlightenment. This version actually makes sense: sweet potato, chickpeas, kale (massaged, because we’re not animals), quinoa, and tahini dressing.

The sweet potato gets roasted with smoked paprika and maple syrup—sounds weird, tastes incredible. It’s that perfect balance of savory and sweet that keeps you coming back for another bite.

I roast everything on these silicone baking mats because I’m done scrubbing sheet pans like I’m auditioning for a cleaning product commercial. Zero sticking, zero drama.

6. The Breakfast Bowl That’s Not Oatmeal

Plot twist—meal prep bowls work for breakfast too. This one’s built on quinoa (yes, for breakfast), with almond butter, berries, banana, and a sprinkle of hemp seeds. It’s like oatmeal decided to go to the gym and came back with better macros.

You can meal prep these for the whole week, which is clutch when you’re not a morning person. Just heat and eat, or eat it cold if you’re feeling adventurous. Both ways work, and I’ve tried both approximately 847 times.

If you’re looking for more creative ways to start your day without the usual suspects, these vegan breakfast ideas that’ll make you excited to wake up might just change your mornings forever.

7. The Curry Chickpea Situation

This bowl happened by accident when I had leftover curry and decided to put it over rice. Turns out that’s just meal prep genius disguised as laziness.

Chickpeas simmered in coconut curry sauce, served over jasmine rice with spinach and cherry tomatoes. The sauce keeps everything moist throughout the week—none of that dry, sad meal prep energy. The coconut milk adds healthy fats that help you absorb the fat-soluble vitamins in the spinach and tomatoes.

For the curry paste, I use this organic red curry paste because making it from scratch is where I draw the line. We’re meal prepping, not running a restaurant.

8. The Italian-ish Grain Bowl

Farro (which is just fancy wheat berries, don’t let anyone intimidate you), white beans, sun-dried tomatoes, arugula, and a balsamic vinaigrette. It’s Mediterranean without the tahini—variety is the spice of life and all that.

Farro has this chewy texture that holds up incredibly well in meal prep. Like, you could probably prep this on Sunday and eat it the following Sunday and it would still have the right texture. (Don’t actually do that, but you could.)

The sun-dried tomatoes add this concentrated flavor punch that means you don’t need a ton of dressing. Just a light drizzle and you’re golden.

9. The Greek-Style Protein Bowl

Bulgur wheat, crispy baked tofu (yes, it’s possible—high heat and cornstarch are your friends), cucumber, tomato, red onion, and tzatziki made with coconut yogurt. It’s like a gyro had a baby with a salad bowl.

The tofu trick: Press it properly (I use this tofu press because patience is not my strong suit), cut it into cubes, toss with cornstarch and olive oil, then bake at 425°F until crispy. Game. Changer.

The coconut yogurt tzatziki is lighter than traditional versions but still has that tangy, creamy thing going on. Grate the cucumber and squeeze out the water, or you’ll end up with tzatziki soup. Ask me how I know.

10. The Teriyaki Tempeh Bowl

Last but absolutely not least—tempeh marinated in homemade teriyaki sauce (soy sauce, maple syrup, ginger, garlic—that’s it), served over brown rice with steamed broccoli and edamame.

Tempeh gets a bad rap because people don’t prepare it right. Steam it for 10 minutes first to remove the bitterness, then marinate. This extra step turns it from “why would anyone eat this” to “I could eat this every day.”

The teriyaki sauce recipe is so simple you’ll wonder why you ever bought the bottled stuff. Plus, you can control the sweetness and sodium levels—store-bought versions are basically liquid salt with a side of sugar.

Get Full Recipe

For even more variety in your weekly rotation, check out these easy vegan meal prep ideas for busy weeks. They pair perfectly with these bowl recipes and give you options for when you need something different.

The Meal Prep Strategy That Actually Works

Okay, so you’ve got the recipes. Now let’s talk about not spending your entire Sunday cooking. Because that’s not sustainable, and sustainability is the whole point of meal prep.

The Two-Day Method: Sunday is for grains, proteins, and roasted vegetables. Monday evening is for chopping fresh vegetables and assembling bowls. This spreads out the work and keeps fresh ingredients actually fresh.

The Assembly Line: Cook everything first, then assemble. Trying to do both at once is a recipe for chaos and burnt quinoa. Ask me how I know. Actually, don’t.

The Storage Game: Grains and proteins go in the main compartment. Wet ingredients (tomatoes, cucumbers) get their own small container. Dressings always separate. Always. This is non-negotiable unless you enjoy soggy salads.

Making These Bowls Your Own

Here’s where it gets fun—these recipes are templates, not rules. Don’t have farro? Use quinoa. Hate chickpeas? (First of all, we need to talk.) But seriously, use lentils or beans instead.

The formula stays the same: base + protein + veggies + sauce. As long as you hit those elements, you’re golden. This is your permission to get creative and use what you have.

Some of my best bowls have come from cleaning out the fridge on Thursday and throwing together whatever vegetables were looking at me sadly. That’s how the Italian-ish bowl was born—necessity and a random bag of farro.

Speaking of getting creative, these fresh and filling vegan salad recipes follow the same build-your-own principle and can easily be converted into bowl format when you’re feeling the vibe.

The Sauce Situation (AKA What Makes or Breaks Your Bowl)

Let’s be honest—the sauce is doing at least 60% of the heavy lifting here. A boring bowl with great sauce? Still good. A potentially amazing bowl with no sauce? Tragedy.

The Big Five Sauces:

• Tahini Dressing: Tahini, lemon juice, garlic, water to thin. Instant Middle Eastern vibes.
• Peanut Ginger: Peanut butter, rice vinegar, soy sauce, ginger, maple syrup. Asian fusion in a jar.
• Cashew Cream: Soaked cashews, lemon juice, nutritional yeast, garlic. Creamy without the dairy.
• Balsamic Vinaigrette: Balsamic vinegar, olive oil, Dijon mustard, maple syrup. Classic for a reason.
• Avocado Lime: Avocado, lime juice, cilantro, jalapeño. Taco bowl’s best friend.

I prep these in bulk and keep them in the fridge. They last about a week, which is perfect for meal prep timing. I use these squeeze bottles for easy pouring—way better than trying to spoon dressing onto your lunch at work like some kind of cafeteria situation.

For more inspiration on homemade sauces that’ll transform your meals, check out these vegan sauces and condiments you can buy or make. Some of them keep for weeks and work on basically everything.

Keeping Your Meal Prep Fresh (Literally and Figuratively)

The biggest meal prep killer? Boredom. You make the same thing every week, you eat it for three weeks straight, then you never want to see it again. We’re avoiding that.

Rotate your bowls. Pick three recipes per week, make bigger batches, and alternate throughout the week. Monday’s lunch is Bowl A, Tuesday is Bowl B, Wednesday back to Bowl A. You get the idea. Variety without the overwhelm.

Also, keep some backup ingredients on hand. Fresh herbs, different hot sauces, seeds, or nuts can completely change the vibe of a bowl you’ve eaten before. Suddenly it’s new again. Magic.

What to Do When Life Happens (Because It Will)

Some weeks, you’re not going to meal prep. That’s fine. That’s human. That’s why we keep frozen vegetables, canned beans, and jarred sauce in the pantry.

A lazy bowl—rice from the rice cooker, canned chickpeas, frozen broccoli, and tahini dressing—is still better than drive-through number three this week. No shame in the backup plan.

You can also check out these store-bought vegan meals that actually taste good for those weeks when even the lazy bowl feels like too much effort. Keep a couple in your freezer for emergencies.

FYI, I keep these shelf-stable rice packets around for exactly these moments. Two minutes in the microwave and you’ve got a base for whatever vegetables and protein you can scrounge up. Not Instagram-worthy, but it gets the job done.

The Money Talk Nobody Wants to Have (But Should)

Let’s do some quick math. Restaurant lunch: $12-15. Homemade bowl: $3-5. Five days a week, that’s saving $50-60. Per week. That’s $200-240 a month. That’s a weekend trip, a nice dinner out, or approximately 47 oat milk lattes.

Meal prep isn’t just about health or convenience—it’s about not hemorrhaging money on mediocre takeout. And IMO, that might be the most compelling reason of all.

Plus, when you buy ingredients in bulk for these bowls, everything gets cheaper. That bag of quinoa seems expensive until you realize it’s making 12 meals. Suddenly it’s the bargain of the century.

Your New Sunday Routine (That Won’t Ruin Your Weekend)

Here’s how this actually works in real life. Sunday around 2 PM—not too early that you’re sacrificing your morning, not so late that you’re racing against dinner.

Start your grains first. Then get your proteins going. While those are cooking, you’re prepping vegetables—washing, chopping, storing. By the time you need to check on the grains, your vegetables are done. Everything happens in waves, not all at once.

The whole process takes maybe 90 minutes if you’re being efficient, two hours if you’re taking your time and having fun with it. Put on a podcast, pour yourself something nice to drink, and treat it like cooking therapy instead of a chore.

Monday evening when you’re assembling the actual bowls? That’s 20 minutes, max. You’re just putting pre-cooked components into containers. My 10-year-old nephew could do it. Actually, he has done it, and he did a better job than me because he actually measured things.

The Final Word on Bowl Meal Prep

Look, meal prep isn’t going to solve all your problems. You’re still going to have weeks where it doesn’t happen. You’re still going to occasionally stare into your fridge and order pizza instead. That’s fine. That’s life.

But having these ten bowls in your back pocket means you’ve got options. Real options, not just “whatever’s least expired in my fridge” options. Options that taste good, keep you full, and don’t require a second mortgage.

Start with one or two recipes. Get comfortable with the process. Then add more as you figure out what works for your schedule and your taste buds. There’s no award for doing all ten bowls in one week—this is about making your life easier, not harder.

The goal isn’t perfection. The goal is having something delicious and nutritious ready to eat when you need it. These bowls do exactly that. Everything else is just bonus.