Vegan Meal Prep Ideas: 25 Easy UK-Friendly Meals

How to use this list (so it actually saves you money)

Most meal prep plans fail because they try to solve everything at once. Instead, use this list to build a week around four building blocks:

• One batch main (4–6 portions): chilli, curry, lentil stew.
• One no-cook lunch (3–4 portions): jar salad, sandwich filling, pasta salad.
• One breakfast repeat (4–5 portions): overnight oats, chia pudding, baked oats.
• One “rescue” freezer item (2–4 portions): soup, sauce, burritos, dumplings.

If you’re new to storage, start with Meal Prep Containers: what to buy (and what to skip) so you don’t end up with leaky lids and sad leftovers.

Vegan meal prep ideas for breakfast

Breakfast prep is the quickest win because it removes the daily decision. Pick one of these for the week, then keep toppings flexible (frozen berries, bananas, nuts, peanut butter, jam).

1) Overnight oats (3 flavours)

Base: oats + plant milk + chia seeds + pinch of salt. Then mix in cocoa, grated apple + cinnamon, or frozen berries.

2) Chia pudding jars

Great when you want something that feels lighter than oats. Add vanilla + lemon zest, or cocoa + banana.

3) Baked oats squares

Bake once, slice, and refrigerate or freeze. Ideal for busy mornings when you want “grab and go.”

4) Tofu scramble filling

Cook crumbled tofu with turmeric, smoked paprika, and onion. Use it for wraps or toast across 2–3 days.

5) Peanut butter banana breakfast wraps

Spread, roll, slice in half. If you freeze them, wrap tightly and defrost overnight for a portable breakfast.

Vegan meal prep ideas for lunch (that don’t go soggy)

Lunch prep is where money leaks: it’s easy to spend £6–£12 on a meal deal plus extras. These ideas are designed to travel well and still taste good on day three.

6) Chickpea “tuna” sandwich filling

Mash chickpeas with vegan mayo or yoghurt, Dijon mustard, lemon, and chopped gherkins. Keep bread separate until you eat.

7) Chickpea Greek-style jar salad

Layer dressing → chickpeas → chopped cucumber + peppers → tomatoes → leaves. Add olives or vegan feta if you like.

8) Peanut noodle salad

Cook noodles, rinse cold, mix with shredded veg, and a peanut-lime dressing. Add edamame or tofu for protein.

9) Lentil tabbouleh bowls

Cooked lentils + parsley + cucumber + tomato + lemon + olive oil. Holds up well and tastes better the next day.

10) Hummus snack boxes

Hummus + carrot sticks + cucumber + cherry tomatoes + pitta wedges. Add roasted chickpeas for crunch.

Vegan meal prep ideas for dinner (batch-cook friendly)

These are the “one pot, many portions” dinners that make weeknights calmer. Cook once, portion, and freeze any servings you won’t eat within a few days.

11) Lentil bolognese

Red lentils or green lentils work. Serve with pasta, on baked potatoes, or in a toastie.

12) Three-bean chilli

Beans + tomatoes + spices. Flexible, cheap, and brilliant for freezer portions.

13) Chickpea and spinach curry

Use tinned chickpeas and frozen spinach for a budget-friendly version. Serve with rice or flatbreads.

14) Lentil and vegetable stew

A “fridge clear-out” meal that tastes better the next day. Add a splash of vinegar or lemon before eating to lift it.

15) Roasted vegetable traybake + tahini sauce

Roast peppers, onions, courgette, broccoli, and chickpeas. Serve over couscous or quinoa with a tahini-lemon drizzle.

High-protein vegan meal prep ideas

If your vegan meal prep leaves you hungry, it’s usually because the meal is mostly carbs and veg with not much protein. These ideas are built around tofu, beans, lentils, and edamame.

16) Tofu stir-fry packs

Cook tofu until crisp, then portion with veg and a sauce. Reheat with rice or noodles.

17) Teriyaki tofu rice bowls

Make a quick sauce (soy, ginger, garlic, a little sugar). Add broccoli and spring onions.

18) Black bean burrito bowls

Rice + black beans + corn + salsa + lime. Add guac if you’ll eat it that day; otherwise keep avocado separate.

19) Edamame fried rice (freezer veg version)

Use frozen peas, carrots, edamame, and spring onion. A good “use what you’ve got” midweek meal.

20) Tempeh bacon BLT-style wraps

Marinate tempeh, pan-fry, and store separately. Assemble wraps as needed to avoid soggy lettuce.

Freezer-friendly vegan meal prep ideas

The freezer is the best defence against takeaway spending. If you have even two portions ready, you’ve bought yourself time on the nights when cooking feels impossible.

21) Portionable soups

Tomato and lentil, minestrone, carrot and ginger, or spicy black bean. Freeze flat so they stack.

22) Freezer burritos

Fill wraps with rice + beans + veg. Wrap tightly and freeze. Reheat until hot all the way through.

23) Lentil bolognese sauce (sauce-only prep)

Freeze sauce portions, then cook fresh pasta when you need a quick dinner.

24) Veggie burger patties

Make a batch and freeze between parchment. Cook from frozen in the oven or air fryer.

25) Cooked grains in 1-cup portions

Freeze cooked rice/quinoa in small portions so you can build bowls quickly.

Turn takeaway temptation into a quick “time cost” check

Meal prep works best when you can pause before spending. If you’re hovering over a takeaway app, convert the cost into hours of take-home work. It turns a vague “it’s only a tenner” into a clear trade-off.

If you want this mindset in your pocket, 118M8 helps you turn prices into hours in seconds so you can make the call that fits your week.

A simple vegan meal prep plan (60 minutes)

This is a realistic weekly reset that doesn’t require a spreadsheet. Aim for: one pot, one tray, one sauce, one breakfast.

1. Cook one pot: lentil bolognese or bean chilli (4–6 portions).
2. Roast one tray: mixed veg + chickpeas (3–4 portions).
3. Make one sauce: tahini-lemon or peanut-lime (enough for the week).
4. Prep breakfast: overnight oats or chia pudding (4–5 jars).
5. Freeze two portions: future-you will thank you.

Once you’ve done that, you can mix and match: chilli with rice one night, bolognese on a jacket potato another, roasted veg in wraps for lunch.