Vegetarian Meal Prep: Healthy Vegetarian Meal Prep for Breakfast, Lunch, Dinner, and Snacks

Vegetarian Meal Prep: Week 1

Breakfast

Chocolate Oats

Here’s a great breakfast for anyone prepping on a budget, or looking for a quick, easy, and healthy energy boosting breakfast that only takes a few minutes to cook up in the morning.

You can prep by adding all the ingredients (except the toppings & honey) in a microwave-safe bowl, and have them ready to pop into the microwave and ready to eat within minutes.

Ingredients: Serves 1

1/2 Cup Rolled Oats (uncooked) – Instant or Quick Oats
1 Tbsp Cacao Powder (or dark chocolate powder)
1 Cup Almond Milk – Or any unsweetened, plant-based milk
2 Tsp Agave Honey (or any honey if you can’t find, or don’t want to pay the extra for Agave Honey)

Toppings

1 Tbsp Sliced Almonds
1/4 Cup Blueberries (Substitute for your favorite fruit)

To Serve

1/2 Banana

Steps

Add all ingredients (Except honey & toppings) to a microwave-safe bowl and heat for about 1 minute.

Enjoy with 1/2 a banana or your favorite fruit.

Lunch

Baked Penne Pasta w/ Roasted Veggies

Ingredients: 5 Servings

  • 1 Eggplant
  • 1 Zucchini
  • 1 Red Bell Pepper
  • 1 Onion
  • 1 Tbsp Olive Oil
  • 1 Tbsp Italian Seasoning
  • 8 oz gluten-free pasta (Whole Wheat Penne)
  • 4 Cups Water
  • 2 Cans Chopped Tomatoes (Fire Roasted and/or no salt added)
  • 1 Cup Basil (Fresh, For Garnish)
  • 5 oz Mozzarella Cheese (optional)
    • Made w/ Skim Milk/Low Fat

Steps

  1. Set Oven to broil at 500F
  2. Line Baking Sheet with Parchment Paper.
    1. Toss cut veggies in a bowl with olive oil and seasoning
    2. Roast for 8-10 minutes, or until edges are seared and veggies are softened.
  3. Let Oven Cool to 400F
  4. Set a deep skillet on medium high heat, add water along with a pinch of sea salt and bring to a boil.
  5. Add Pasta and cover to cook for 5 Minutes. After about 5 minutes, remove the top and let about 75% of the water evaporate. Leave the rest of the water to prevent the pasta from burning.
  6. Reduce heat to medium, add canned tomatoes, basil, and roasted veggies. Gently stir and fold together.
  7. Add mozzarella to the skill, cover, and bake for 20 minutes.
  8. With about 5 minutes left, remove the top and let the cheese brown a bit.
  9. Garnish with basil and enjoy!

Dinner

Kale Salad with Peanut Dressing

Ingredients: 5 Servings

  • 4 Cups Kale – Chopped
  • 1 1/4 Cups Purple Cabbage – Shredded
  • 1 1/4 Cup Bell Peppers – Copped
  • 1/2 cup carrot

Dressing

  • 3 3/4 Tbsp Peanut Butter
  • 2 1/2 Tbsp Coconut Milk (low fat)
  • 1 1/4 Tbsp Water
  • 1 1/4 Tbsp Rice Vinegar
  • 1 1/4 Agave Honey (or honey)
  • 1 1/4 Tbsp Sriracha Sauce
  • Lime (to taste)
  • Red Pepper Flakes (for garnish or to add extra spice)

Steps

  1. Chop the kale and red pepper. Grate or thinly chop the cabbage & carrot.
  2. In a large bowl, toss the ingredients together for salad.
  3. In a small bow, mix together the ingredients for the dressing. Season to taste with Sriracha, water, vinegar, and lime.
  4. Separate the dressing into small containers, portion-out the salad and drizzle the dressing over when ready to eat!