Vegetarian meal prep ideas: 38 recipes that keep 3 to 4 days, with the numbers

What makes a vegetarian recipe good for meal prep?

On this list, a vegetarian meal prep recipe has no meat or fish, keeps at least 3 days in the fridge once cooked, and holds no ingredient that wilts or browns once dressed, such as avocado or lettuce. The page checks every recipe against all three. Storage follows the USDA: the Food Safety and Inspection Service gives leftovers 3 to 4 days, and the FoodSafety.gov chart the same for soups and stews, baked egg dishes and pasta salads (checked October 31, 2026). Each recipe is written for one serving, to cook 4 times over for the week.

The format follows the lists that rank for vegetarian meal prep: bowls, curries, chilis, burritos and pasta, mostly for lunch. She Likes Food's 32 recipes, for example, are all lunches and give no storage time or figure (checked October 31, 2026). This page adds both, and breakfasts and dinners. Vegetarian here means no meat or fish; eggs, dairy and honey are used. Parmesan and some other cheeses are made with animal rennet, so check the label if that matters to you.

Calories, protein, carbohydrate and fat are added up from the grams with the values per 100 g of USDA FoodData Central, SR Legacy, for the generic food. Each ingredient names its state, raw, cooked, dry or canned, because the figures differ. Cooking oil is counted; salt, herbs and spices are not. The tables also show the IZeat healthy check, the definition the Recipes section uses: at least 20 g of protein and at least 80 g of vegetables, fruit or legumes per serving. Beans, chickpeas, lentils and edamame count as legumes, as the NHS counts beans and pulses; potatoes do not, as the NHS leaves them out, and the check does not count tofu or tempeh. Sodium, saturated fat and added sugar are not computed.

17 of the recipes come from the meal prep ideas list, where they sit among the meat and fish dishes; the other 21 are written for this page.

IZeat wrote these recipes and computed their figures from USDA values; creators' tested versions will replace them as they are published.

Which vegetarian breakfasts can you meal prep?

These 11 breakfasts are egg bakes, egg muffins, baked oatmeal and burritos you can freeze one by one. Eggs, cottage cheese and tofu bring the protein.

Tofu scramble breakfast burritos (vegan) · keeps 3 to 4 days in the fridge, 3 to 4 months in the freezer

1. Heat the oil in a pan, soften the chopped pepper and crumble in the tofu with turmeric and cumin.
2. Stir in the black beans and spinach until the spinach wilts.
3. Fill the tortillas, roll them tightly, cool and wrap each one before refrigerating or freezing.

Sweet potato and black bean egg bake · keeps 3 to 4 days in the fridge, 2 to 3 months in the freezer (also on the meal prep ideas list)

1. Dice the sweet potato, toss it with the oil and roast until tender.
2. Spread it in a baking dish with the black beans and chopped pepper, and pour the beaten eggs and egg whites over.
3. Top with the grated cheddar and bake until set.

Mushroom and egg white muffins with parmesan · keeps 3 to 4 days in the fridge, 2 to 3 months in the freezer (also on the meal prep ideas list)

1. Heat the oil in a pan and cook the chopped mushrooms until golden, then wilt the spinach.
2. Share them between the cups of a muffin tin and pour the beaten egg whites and egg over.
3. Grate the parmesan on top and bake until set.

Broccoli and cheddar frittata · keeps 3 to 4 days in the fridge, 2 to 3 months in the freezer (also on the meal prep ideas list)

1. Heat the oil in an ovenproof pan and soften the chopped onion and small broccoli florets.
2. Pour in the eggs beaten with the milk, scatter the grated cheddar over and cook until the edges set.
3. Finish in the oven until the center is set, then cut into portions once cool.

Cottage cheese egg bake with spinach and tomatoes · keeps 3 to 4 days in the fridge, 2 to 3 months in the freezer (also on the meal prep ideas list)

1. Grease a baking dish with the oil.
2. Whisk the eggs with the cottage cheese, stir in the chopped spinach and pour into the dish.
3. Top with the sliced tomatoes and the grated parmesan and bake until set.

Egg and black bean breakfast burritos · keeps 3 to 4 days in the fridge, 3 to 4 months in the freezer (also on the meal prep ideas list)

1. Heat the oil in a pan, soften the chopped pepper and scramble the eggs until set.
2. Warm the black beans, then fill each tortilla with eggs, beans and grated cheddar.
3. Roll them up tightly, cool and wrap each one before refrigerating or freezing.

Kale, mushroom and feta egg bake · keeps 3 to 4 days in the fridge, 2 to 3 months in the freezer

1. Heat the oil in a pan and soften the chopped onion and mushrooms, then wilt the chopped kale.
2. Spread them in a baking dish, pour the beaten eggs over and crumble the feta on top.
3. Bake until set in the center, then cut into portions once cool.

Spinach and feta egg muffins · keeps 3 to 4 days in the fridge, 2 to 3 months in the freezer (also on the meal prep ideas list)

1. Grease a muffin tin with the oil.
2. Beat the eggs, stir in the chopped spinach and pepper and the crumbled feta, and pour the mixture into the cups.
3. Bake until the eggs are set in the center, then cool and refrigerate in a covered container.

Blueberry banana baked oatmeal · keeps 3 to 4 days in the fridge, 2 to 3 months in the freezer (also on the meal prep ideas list)

1. Mash the banana and whisk it with the egg, milk and honey.
2. Stir in the oats and blueberries and pour into a baking dish.
3. Bake until set and golden, then cut into portions once cool.

Pumpkin baked oatmeal with walnuts · keeps 3 to 4 days in the fridge, 2 to 3 months in the freezer

1. Whisk the pumpkin, egg, milk, maple syrup and cinnamon together.
2. Stir in the oats, pour into a baking dish and scatter the chopped walnuts over.
3. Bake until set, then cut into portions once cool.

Baked eggs in tomato and pepper sauce · keeps 3 to 4 days in the fridge, 2 to 3 months in the freezer (also on the meal prep ideas list)

1. Heat the oil in an ovenproof pan and soften the chopped onion and pepper.
2. Add the canned tomatoes and simmer until the sauce thickens.
3. Make hollows, crack in the eggs, crumble the feta over and bake until the whites and yolks are set.

Which vegetarian lunches can you meal prep?

These 12 lunches are grain and bean bowls, salads, burritos and soups, packed in one container each, with any dressing on the side. Chickpeas, beans, lentils, tofu and edamame do the work meat does in other bowls.

Teriyaki tofu bowls with broccoli and brown rice (vegan) · keeps 3 to 4 days in the fridge, 3 to 4 months in the freezer

1. Press the tofu, cube it and fry it in the oil until golden.
2. Add the soy sauce, maple syrup, ginger and garlic and stir until the tofu is glazed.
3. Steam the broccoli until tender and share everything between containers with the rice.

Egg salad with Greek yogurt on toast · keeps 3 to 4 days in the fridge; does not freeze well (also on the meal prep ideas list)

1. Chop the peeled eggs and mix them with the Greek yogurt and the finely chopped celery.
2. Pack the egg salad with the sliced cucumber, and toast the bread on the day before spreading it.

Lentil, roasted carrot and kale salad with feta · keeps 3 to 4 days in the fridge; does not freeze well (also on the meal prep ideas list)

1. Toss the sliced carrots with half the oil and roast until tender.
2. Mix them with the lentils and the finely chopped kale.
3. Crumble the feta over and dress with the rest of the oil and the lemon juice.

Edamame and quinoa salad with peanut dressing (vegan) · keeps 3 to 4 days in the fridge; does not freeze well

1. Cook the edamame from frozen and cool it.
2. Mix it with the quinoa, the shredded cabbage and the grated carrot.
3. Whisk the peanut butter with the soy sauce, lime juice and a splash of water and pack it on the side.

Chickpea, quinoa and feta salad · keeps 3 to 4 days in the fridge; does not freeze well (also on the meal prep ideas list)

1. Chop the cucumber and pepper and mix them with the rinsed chickpeas and the quinoa.
2. Crumble the feta over and dress with the olive oil and lemon juice.

Lentil, carrot and spinach soup (vegan) · keeps 3 to 4 days in the fridge, 2 to 3 months in the freezer (also on the meal prep ideas list)

1. Heat the oil in a pot and soften the chopped onion and carrot.
2. Add the canned tomatoes, the cooked lentils and a cup of water, and simmer until the carrots are tender.
3. Stir in the spinach until it wilts, then cool in shallow containers.

Kidney bean, corn and cheddar burritos · keeps 3 to 4 days in the fridge, 3 to 4 months in the freezer

1. Warm the kidney beans with the corn, the tomato sauce and cumin, mashing a few beans.
2. Fill the tortillas with the beans and the grated cheddar and roll them tightly.
3. Cool and wrap each one before refrigerating or freezing.

White bean, kale and tomato soup (vegan) · keeps 3 to 4 days in the fridge, 2 to 3 months in the freezer

1. Heat the oil in a pot and soften the chopped onion and carrot.
2. Add the canned tomatoes, the white beans and a cup of water and simmer until the carrot is tender.
3. Stir in the chopped kale until it softens, then cool in shallow containers.

Mediterranean pasta salad with chickpeas and feta · keeps 3 to 4 days in the fridge; does not freeze well

1. Boil the pasta until tender, drain and cool it.
2. Mix it with the chickpeas, chopped cucumber and tomatoes, sliced olives and crumbled feta.
3. Dress with the olive oil and lemon juice and share between containers.

Black bean and sweet potato quinoa bowl (vegan) · keeps 3 to 4 days in the fridge, 3 to 4 months in the freezer (also on the meal prep ideas list)

1. Dice the sweet potato, toss it with the oil and roast until tender.
2. Share the quinoa, black beans, sweet potato and chopped pepper between containers and squeeze the lime juice over.

Chickpea taco bowls with brown rice and corn (vegan) · keeps 3 to 4 days in the fridge, 3 to 4 months in the freezer

1. Toss the chickpeas with the oil and taco spices and roast or pan-fry them until crisp at the edges.
2. Cook the corn from frozen with the chopped pepper.
3. Share the rice, chickpeas and corn between containers, top with the chopped tomatoes and squeeze the lime juice over.

Roasted sweet potato and chickpea bowls with tahini (vegan) · keeps 3 to 4 days in the fridge, 3 to 4 months in the freezer

1. Dice the sweet potato, toss it and the chickpeas with the oil and roast until the sweet potato is tender.
2. Share them between containers with the finely chopped kale.
3. Whisk the tahini with the lemon juice and a splash of water and pack it on the side.

Which vegetarian dinners can you meal prep?

These 15 dinners are curries, chilis, stews, bakes, stir-fries and soups. Stews, chilis and soups freeze for 2 to 3 months, so half a batch can wait for the following week.

Ginger tofu with green beans and brown rice (vegan) · keeps 3 to 4 days in the fridge, 3 to 4 months in the freezer (also on the meal prep ideas list)

1. Heat the oil in a pan and fry the cubed tofu until golden.
2. Add the green beans, ginger and garlic with a splash of water and cook until the beans are tender.
3. Stir in the soy sauce and share between containers with the rice.

Sheet pan tofu with broccoli and peppers in peanut sauce (vegan) · keeps 3 to 4 days in the fridge, 3 to 4 months in the freezer

1. Toss the cubed tofu, broccoli florets and sliced pepper with the oil on a baking tray and roast until the tofu is golden.
2. Whisk the peanut butter, soy sauce, lime juice and a splash of water.
3. Share the rice and the tray between containers and pack the sauce on the side.

Spinach and ricotta pasta bake · keeps 3 to 4 days in the fridge, 3 to 4 months in the freezer

1. Boil the pasta until just tender and drain it.
2. Mix it with the ricotta, the chopped spinach and the tomato sauce in a baking dish.
3. Top with the mozzarella and bake until bubbling.

Tempeh and broccoli stir-fry with brown rice (vegan) · keeps 3 to 4 days in the fridge, 3 to 4 months in the freezer

1. Heat the oil in a pan and fry the sliced tempeh until golden.
2. Add the broccoli, sliced carrot, ginger and garlic with a splash of water and cook until tender.
3. Stir in the soy sauce and share between containers with the rice.

Mushroom and lentil bolognese with pasta (vegan) · keeps 3 to 4 days in the fridge, 3 to 4 months in the freezer

1. Heat the oil in a pot and soften the chopped onion, carrot and mushrooms.
2. Add the lentils and the tomato sauce and simmer until thick.
3. Boil the pasta until tender and pack it with the sauce.

Lentil and mushroom shepherd's pie · keeps 3 to 4 days in the fridge, 3 to 4 months in the freezer (also on the meal prep ideas list)

1. Boil the potatoes until tender and mash them with the milk.
2. Heat the oil in a pan, soften the chopped onion, carrot and mushrooms, then stir in the lentils, the tomato paste and a splash of water.
3. Spread the filling in a baking dish, cover with the mash and bake until golden.

Three-bean vegetarian chili (vegan) · keeps 3 to 4 days in the fridge, 2 to 3 months in the freezer

1. Heat the oil in a pot and soften the chopped onion and pepper with chili spices.
2. Add the canned tomatoes, the three beans and the corn.
3. Simmer until thick.

Coconut chickpea, cauliflower and pea curry with brown rice (vegan) · keeps 3 to 4 days in the fridge, 3 to 4 months in the freezer

1. Heat the oil in a pot and soften the chopped onion with curry spices.
2. Add the cauliflower florets, chickpeas, canned tomatoes and coconut milk and simmer until the cauliflower is tender.
3. Stir in the peas from frozen until hot, and serve with the rice.

Chickpea and spinach stew with brown rice (vegan) · keeps 3 to 4 days in the fridge, 2 to 3 months in the freezer (also on the meal prep ideas list)

1. Heat the oil in a pot and soften the chopped onion and garlic.
2. Add the canned tomatoes and chickpeas and simmer until the sauce thickens.
3. Stir in the spinach until it wilts and serve with the rice.

Black bean, rice and cheddar stuffed peppers · keeps 3 to 4 days in the fridge, 3 to 4 months in the freezer

1. Mix the black beans, rice, canned tomatoes and corn with cumin.
2. Halve the peppers, fill them with the mixture and top with the grated cheddar.
3. Bake until the peppers are tender and the cheese has melted.

Black bean and zucchini enchilada bake · keeps 3 to 4 days in the fridge, 3 to 4 months in the freezer

1. Mix the black beans with the diced zucchini and pepper and cumin.
2. Layer the tortillas, the filling and the tomato sauce in a baking dish and top with the grated cheddar.
3. Bake until bubbling and the zucchini is tender.

Black bean and sweet potato chili (vegan) · keeps 3 to 4 days in the fridge, 2 to 3 months in the freezer (also on the meal prep ideas list)

1. Heat the oil in a pot and soften the chopped onion and pepper with chili spices.
2. Add the diced sweet potato, canned tomatoes, black beans and a cup of water.
3. Simmer until the sweet potato is tender and the chili is thick.

Lentil and sweet potato curry (vegan) · keeps 3 to 4 days in the fridge, 2 to 3 months in the freezer

1. Heat the oil in a pot and soften the chopped onion and ginger with curry spices.
2. Add the diced sweet potato, the canned tomatoes, the lentils and a cup of water and simmer until the sweet potato is tender.
3. Stir in the spinach until it wilts.

Eggplant and chickpea tomato stew (vegan) · keeps 3 to 4 days in the fridge, 2 to 3 months in the freezer

1. Heat the oil in a pot and brown the diced eggplant with the chopped onion.
2. Add the canned tomatoes and chickpeas with cumin and paprika.
3. Simmer until the eggplant is soft and the sauce is thick.

Butternut squash and white bean soup (vegan) · keeps 3 to 4 days in the fridge, 2 to 3 months in the freezer

1. Heat the oil in a pot and soften the chopped onion and carrot.
2. Add the diced squash, the white beans and two cups of water and simmer until the squash is tender.
3. Blend until smooth, then cool in shallow containers.

How do you get enough protein in vegetarian meal prep?

By putting a dense protein food in every container. Per 100 g, tempeh and firm tofu carry the most of the protein foods in the table below; beans and lentils carry less per 100 g, but a portion of 150 g or more adds up. 23 of the 38 recipes reach 20 g per serving, led by ginger tofu with green beans and brown rice (37.8 g), sheet pan tofu with broccoli and peppers in peanut sauce (36.3 g) and teriyaki tofu bowls with broccoli and brown rice (33.1 g).

How much protein you need in a day is personal: the protein intake calculator gives a reference from your weight. Recipes with 20 g of protein or more, meat and fish included, are on the high protein meals list; high protein vegetarian meals will have their own page.

How long does vegetarian meal prep keep?

Cooked vegetarian dishes keep 3 to 4 days in a fridge at 40°F (4°C) or below, like any cooked leftovers, by the USDA's times. Mediterranean pasta salad with chickpeas and feta, edamame and quinoa salad with peanut dressing, chickpea, quinoa and feta salad, lentil, roasted carrot and kale salad with feta and egg salad with Greek yogurt on toast do not freeze well; the other 33 freeze for 2 to 4 months, a time for quality, since food kept frozen at 0°F (-18°C) stays safe.

1. Cool cooked food within 2 hours, in shallow containers, then refrigerate it.
2. Pack dressings and sauces a dish would soak up on the side.
3. Eat the servings by day 4, and freeze any you will not reach by then.
4. Reheat until the food reaches 165°F all the way through; bring soups and curries to a rolling boil.

The full storage table, by kind of dish, is on the meal prep ideas list.

How does vegetarian meal prep fit into your day?

A batch fixes the portion in advance: each container holds one serving with the grams above, so its calories and macros are known before you open it. A bigger spoon of rice or a drizzle of oil at reheating changes them; the figures describe the recipe as written.

How much you need in a day is personal: the calorie calculator gives a reference from your age, size and activity. This page sets no target.

IZeat is the five-star chef calorie tracker that suggests satisfying, great-tasting meals, so you enjoy every calorie you have left. It works inside ChatGPT, Claude or any other assistant: IZeat knows your numbers for the day, which foods fill you up and what you like.

After you connect your assistant, say what you ate in one sentence. IZeat logs the meal and returns calories, protein, carbohydrate and fat for the day, with the source of each figure. A container from the same batch is the same meal, so the next day it takes one sentence again.