Vegetarian meal prep: recipes to cook ahead for the week

Vegetarian meal prep means cooking on one day and eating on several. Grain bowls, curries, soups, bakes and salads with lentils, beans or pasta work well. Protein comes from eggs, quark, cheese, pulses and tofu. Cooked, the dishes usually keep for 2 to 3 days in the fridge, much longer in the freezer.

All vegetarian meal prep recipes

Vegan creamy hummus and veg bowl – 340 kcal
Low-carb cinnamon overnight muesli with quark, linseed and blueberries – 355 kcal
Mango chia pudding with coconut yoghurt – 280 kcal
Vegan yellow Thai curry with veg – 380 kcal
High-protein quark semolina bake with cherries – 350 kcal
Vegan banana chocolate pudding – 250 kcal
Vegan raspberry chia pudding with coconut yoghurt – 250 kcal
Vegan peanut butter and date snack – 240 kcal
Moroccan chickpea stew – 350 kcal
Vegan blueberry chia pudding – 210 kcal
Low-carb almond porridge with warm raspberries – 550 kcal
Sweet vanilla quark bake with raspberries – 472 kcal
Gluten-free overnight oats with berries and chia seeds – 380 kcal
Vegan berry quinoa bake – 410 kcal
High-protein cinnamon roll porridge with skyr frosting – 498 kcal
Vegan vanilla chia pudding – 180 kcal
Vegan almond rice pudding with cherries for Christmas breakfast – 333 kcal
High-protein cookie bowl – 380 kcal
High-protein quark bowl – 340 kcal
Vegan chocolate and hazelnut overnight oats with dates – 493 kcal
Mediterranean fig and walnut bowl – 340 kcal
Porridge with banana, nuts and seeds – 720 kcal
Vegetarian quark and berry bake – 280 kcal
Vegan sweet potato and chickpea curry bowl – 420 kcal

Frequently asked questions

What vegetarian food can I cook ahead for the week?

A curry or stew, a tray of roasted vegetables, a batch of grains like rice, quinoa or bulgur and a dressing. Combine them into a different bowl every day. Hard-boil a few eggs and stir up a quark dip while you’re at it.

How long does food cooked ahead keep?

Usually 2 to 3 days in the fridge. Cool it quickly after cooking, pack it in airtight containers and reheat it until piping hot. Freeze whatever you want to eat later straight away.

Can I freeze vegetarian meal prep?

Yes – curries, soups, stews, bakes and cooked pulses freeze well. Salads, cucumber, tomato and dishes with lots of yoghurt or quark don’t: they turn watery when thawed.

Related ideas

Plan and calculate

Vegetarian meal plan