Meal prepping is not only a great way to save time during a busy week, but it’s also one of the most effective methods for saving money while maintaining a healthy diet. For vegetarians, budget-friendly delicious vegetarian meal prep can be creative and satisfying, perfect for weeknight dinners and allowing you to enjoy a variety of colorful, nutritious meals without breaking the bank.
Here are 30 easy, budget-friendly vegetarian meal prep ideas to help you get started. Whether you are a seasoned vegetarian looking for vegetarian meal prep or just exploring plant-based options, these vegetarian recipes are simple, wholesome, and delicious vegetarian meal.
30 Budget-Friendly Healthy Vegetarian Meal Prep Recipes
1. Black Bean Soup
Why it’s Budget-Friendly: Black beans are affordable, protein-rich, and an ideal base for soups. This black bean soup is hearty, flavorful, and perfect for a make-ahead meal that can be reheated whenever needed.
How to Make It: Incorporate tofu into your recipes for added protein. Sauté onion, garlic, and bell pepper, then add canned black beans, diced tomatoes, and vegetable broth. Let it simmer with a blend of cumin and smoked paprika for added depth. Season with salt and pepper to taste.
Meal Prep Tip: Make a large batch and store individual portions in the freezer for easy access. This soup is freezer-friendly, making it perfect for meal prep goals.
Variation Idea: Add a squeeze of lime and chopped cilantro for a burst of freshness before serving. You can also blend part of the soup to make it creamier while still keeping some texture.
Nutritional Benefits: Black beans are high in fiber and protein, helping to keep you full and energized throughout the day. They are also a good source of iron and magnesium, contributing to overall health, especially when included in a balanced meal plan.
2. Zucchini Soup
Why it’s Budget-Friendly: Zucchini is usually inexpensive, especially when in season. This soup makes a light yet satisfying option, perfect for lunch.
How to Make It: Cook chopped zucchini with onion and garlic in vegetable broth, then blend until smooth. Add a touch of cream or coconut milk for extra richness.
Meal Prep Tip: Pair this soup with a slice of whole-grain bread to create a complete meal. Store in meal prep containers to keep fresh in the refrigerator for up to 4 days.
Variation Idea: Add fresh basil or mint for a refreshing twist. You can also include potatoes for a heartier texture.
Nutritional Benefits: Zucchini is low in calories but high in vitamins A and C, supporting immune function and skin health. This soup is a great way to stay hydrated due to its high water content.
3. Vegetable Couscous
Why it’s Budget-Friendly: Couscous is incredibly affordable, and it cooks in just minutes. Combined with a mix of seasonal vegetables, it becomes a filling meal prep option.
How to Make It: Prepare couscous according to the package instructions. Sauté vegetables like bell peppers, carrots, and peas, then mix them with the couscous. Season with salt and pepper.
Meal Prep Tip: Store in airtight containers for easy grab-and-go lunches. This is great for meal prep because it is quick to make and easy to customize.
Variation Idea: Add chickpeas or roasted nuts for extra protein and crunch. Use different vegetables depending on what you have available.
Nutritional Benefits: Couscous is a good source of selenium, an essential mineral that supports thyroid function. Vegetables provide fiber and a variety of vitamins and minerals.
4. Lentil Salad
Why it’s Budget-Friendly: Lentils are a vegetarian staple, known for being budget-friendly and loaded with protein and fiber.
How to Make It: Combine cooked lentils with chopped cucumbers, cherry tomatoes, and red onion. Dress with olive oil, lemon juice, and a sprinkle of herbs like parsley or dill. Season with salt and pepper.
Meal Prep Tip: Lentil salad tastes even better the next day after the flavors have marinated together. Pack for lunch in meal prep containers for a satisfying lunch option.
Variation Idea: Add crumbled feta cheese or avocado for extra creaminess. You can also include chopped kale or spinach for added greens.
Nutritional Benefits: Lentils are rich in iron, protein, and folate, making this salad a powerhouse of nutrients. The fiber in lentils also supports digestive health.
5. Italian Chickpea Soup
Why it’s Budget-Friendly: Chickpeas are cost-effective, and when combined with simple ingredients like tomatoes, herbs, and pasta, they create a nourishing meal.
How to Make It: Sauté garlic, add canned chickpeas, diced tomatoes, vegetable broth, and Italian seasoning. Let it simmer and serve hot. Season with salt and pepper to taste.
Meal Prep Tip: Store portions in mason jars for a quick, microwaveable lunch or as part of your roasted vegetable salad meal prep. This soup recipe is ideal for meal preppers who love having a healthy vegetarian meal ready to go.
Variation Idea: Add small pasta like ditalini or orzo to make it more filling. You can also include spinach or kale for extra nutrients.
Nutritional Benefits: Chickpeas are high in fiber and protein, promoting satiety. Tomatoes are a great source of antioxidants, particularly vitamin C and lycopene.
6. Buddha Bowl
Why it’s Budget-Friendly: Buddha bowls are versatile and ideal for using up leftover ingredients, making them incredibly economical.
How to Make It: Arrange cooked quinoa, roasted sweet potatoes, chickpeas, and leafy greens in a bowl. Top with a tahini dressing for a satisfying meal. This dish is great for meal prep because you can mix and match ingredients to keep it interesting.
Meal Prep Tip: Keep the dressing separate until you’re ready to eat to keep everything fresh. Store in meal prep bowls for easy access.
Variation Idea: Swap quinoa for brown rice or bulgur. Add roasted cauliflower or sautéed mushrooms for extra flavor.
Nutritional Benefits: Buddha bowls are balanced, providing carbohydrates, protein, and healthy fats. Sweet potatoes are rich in beta-carotene, which is good for eye health.
7. Rice Salad
Why it’s Budget-Friendly: Rice is one of the most budget-friendly staples you can find, and it forms the perfect base for a filling salad.
How to Make It: Combine cooked rice with corn, black beans, bell peppers, and a light vinaigrette. Add some cilantro for a burst of freshness. Season with salt and pepper.
Meal Prep Tip: This salad can be enjoyed cold, making it a great option for a packed lunch. It is a perfect side dish to pair with other meals.
Variation Idea: Use brown rice for added fiber, or add diced mango for a sweet contrast. You can also include sliced avocado for creaminess.
Nutritional Benefits: Rice provides carbohydrates for energy, while black beans add protein and fiber, making this salad both hearty and nutritious.
8. Chickpea Salad
Why it’s Budget-Friendly: Canned chickpeas are inexpensive and provide a good source of protein, fiber, and texture.
How to Make It: Mix chickpeas with chopped celery, onions, and a light dressing made of mustard and vegan mayo. Season with salt and pepper to taste.
Meal Prep Tip: Store in containers for easy sandwich or wrap fillings throughout the week. This is an easy vegetarian meal prep option that’s quick to make.
Variation Idea: Add chopped pickles or olives for extra flavor. You can also mix in diced apple for a sweet, crisp contrast.
Nutritional Benefits: Chickpeas are a great source of plant-based protein, and celery adds a crunch along with antioxidants and vitamins like vitamin K.
9. Mujaddara
Why it’s Budget-Friendly: Mujaddara is a traditional Middle Eastern dish made with lentils and rice—both of which are very economical.
How to Make It: Cook lentils and rice with onions and a blend of aromatic spices like cumin and coriander. Season with salt and pepper to taste.
Meal Prep Tip: Caramelize the onions well to add a depth of flavor that makes this dish feel rich despite its simple ingredients. This dish is also great for meal prep as it stores well in the refrigerator or freezer.
Variation Idea: Serve with a side of yogurt or a simple cucumber salad. You can also add sautéed greens like spinach for added nutrition.
Nutritional Benefits: Mujaddara is high in protein and fiber, thanks to the combination of lentils and rice. The onions add beneficial antioxidants that support overall health.
10. Mediterranean Salad
Why it’s Budget-Friendly: Made from ingredients like tomatoes, cucumbers, and olives, this salad is both affordable and refreshing.
How to Make It: Dice tomatoes, cucumbers, and red onion. Mix with olives, feta cheese, and a drizzle of olive oil and lemon juice. Season with salt and pepper.
Meal Prep Tip: Keep the dressing separate if making in advance to prevent sogginess. This salad is great to pack for lunch or as a side dish.
Variation Idea: Add chickpeas for extra protein or use fresh mint and dill for a burst of flavor. You can also include roasted red peppers.
Nutritional Benefits: This salad is rich in antioxidants from the vegetables, and olives provide healthy fats that are good for heart health. Feta adds a dose of calcium and protein.
11. Falafel
Why it’s Budget-Friendly: Falafel is made from chickpeas and simple herbs, making it an incredibly cost-effective protein source.
How to Make It: Blend chickpeas with garlic, onion, parsley, cumin, and coriander. Form small balls and bake or fry them until golden. Season with salt and pepper.
Meal Prep Tip: Falafel freezes well, so make a big batch and defrost when needed.
Variation Idea: Serve in pita bread with tahini sauce, lettuce, and tomatoes. You can also crumble falafel over a salad recipe for a quick protein boost.
Nutritional Benefits: Falafel is a good source of plant-based protein, and the herbs used in falafel add additional vitamins and antioxidants.
12. Zucchini Fritters
Why it’s Budget-Friendly: Zucchini is often cheap and abundant, and these fritters are a tasty way to use them.
How to Make It: Grate zucchini, mix with flour, egg, and seasonings, then fry until crispy.
Meal Prep Tip: These fritters are great for quick breakfasts or snacks. Pair them with a yogurt dip.
Variation Idea: Add grated carrot or corn for extra texture and flavor. You can also use chickpea flour for a gluten-free version.
Nutritional Benefits: Zucchini is low in calories but high in vitamin C. These fritters provide a good balance of vegetables and protein.
13. Quinoa Salad
Why it’s Budget-Friendly: While quinoa may seem pricey, a little goes a long way, and it’s a nutrient-packed base for a hearty salad.
How to Make It: Cook quinoa and mix with diced bell peppers, cucumbers, chickpeas, and a lemon vinaigrette.
Meal Prep Tip: This salad stores well in the fridge, and quinoa holds up nicely without getting soggy.
Variation Idea: Add chopped nuts or seeds for crunch, or use a variety of fresh herbs like parsley, mint, or cilantro to enhance the flavor.
Nutritional Benefits: Quinoa is a complete protein, providing all nine essential amino acids. It’s also a good source of fiber, making this salad highly nutritious.
14. Microwave Sweet Potato
Why it’s Budget-Friendly: Sweet potatoes are an affordable, nutrient-dense option that can be prepared quickly.
How to Make It: Poke holes in a sweet potato and microwave until tender. Top with black beans, salsa, and a sprinkle
15. Lentil Curry
Why it’s Budget-Friendly: Lentils are inexpensive and absorb flavors well, making them ideal for a hearty curry.
How to Make It: Cook lentils with onions, garlic, curry powder, and coconut milk for a creamy, flavorful dish.
Meal Prep Tip: Serve with rice or naan, and freeze leftovers for a future meal.
Variation Idea: Add spinach or kale for extra nutrients. You can also adjust the spices to suit your taste, adding more heat if you prefer.
Nutritional Benefits: Lentils are packed with protein and fiber, making them excellent for digestion. The coconut milk adds healthy fats, making this curry satisfying and nutritious.
16. Hummus
Why it’s Budget-Friendly: Hummus is made with simple, inexpensive ingredients like chickpeas, tahini, and garlic. It’s versatile and can be used in a variety of ways.
How to Make It: Blend chickpeas, tahini, garlic, lemon juice, and olive oil until smooth.
Meal Prep Tip: Store in the fridge for up to a week and use it as a dip, spread, or salad topping.
Variation Idea: Add roasted red peppers, sun-dried tomatoes, or fresh herbs like basil for a different flavor profile.
Nutritional Benefits: Hummus is rich in protein and healthy fats, and it’s also a good source of fiber and vitamins like folate.
17. Black Bean Salad
Why it’s Budget-Friendly: Black beans are cost-effective, and this salad uses minimal ingredients while being packed with flavor.
How to Make It: Combine black beans, corn, diced red onion, and bell peppers. Dress with lime juice and a pinch of cumin.
Meal Prep Tip: Store in the fridge and use it as a side dish or taco filling.
Variation Idea: Add diced avocado or mango for a twist of creaminess or sweetness. You can also include jalapeños for a bit of heat.
Nutritional Benefits: Black beans are rich in protein, fiber, and iron. Corn adds sweetness, and the vegetables provide essential vitamins and antioxidants, ideal for a roasted vegetable salad meal prep.
18. Couscous Salad
Why it’s Budget-Friendly: Couscous is inexpensive and easy to prepare, making it ideal for quick salads.
How to Make It: Prepare couscous and mix with diced cucumber, cherry tomatoes, and chopped mint. Add a light lemon vinaigrette.
Meal Prep Tip: This salad stays fresh for days, making it great for weekday lunches.
Variation Idea: Add crumbled feta cheese or chickpeas for extra protein. You can also use a mix of herbs like parsley and cilantro for more flavor.
Nutritional Benefits: Couscous provides carbohydrates for energy, while the vegetables add fiber and nutrients like vitamin C.
19. Curry Lentil Soup
Why it’s Budget-Friendly: Lentils and simple vegetables make this curry soup hearty and affordable.
How to Make It: Cook lentils with carrots, celery, onion, garlic, curry powder, and vegetable broth until tender.
Meal Prep Tip: Make a big batch and store in the freezer for easy meals.
Variation Idea: Add coconut milk for creaminess or diced tomatoes for extra flavor. You can also garnish with fresh cilantro.
Nutritional Benefits: Lentils are rich in protein and fiber, and the vegetables add vitamins and minerals. Curry spices like turmeric also provide anti-inflammatory benefits.
20. Stuffed Bell Peppers
Why it’s Budget-Friendly: Bell peppers stuffed with grains like rice or quinoa are filling and affordable.
How to Make It: Hollow out bell peppers and stuff them with a mixture of cooked rice, black beans, corn, and spices. Bake until the peppers are tender.
Meal Prep Tip: Store in the fridge for a ready-to-heat dinner.
Variation Idea: Add shredded cheese or top with salsa before baking. You can also use lentils or chickpeas for a different texture.
Nutritional Benefits: Bell peppers are high in vitamin C, while the stuffing provides a good mix of protein, fiber, and carbohydrates.
21. Tuscan Bean Soup
Why it’s Budget-Friendly: Made with inexpensive white beans, this soup is hearty and comforting.
How to Make It: Sauté onion, garlic, and carrots. Add canned white beans, diced tomatoes, and vegetable broth. Season with Italian herbs and simmer.
Meal Prep Tip: Freeze in portions for easy reheating.
Variation Idea: Add kale or spinach for extra greens. You can also include small pasta like ditalini for added texture.
Nutritional Benefits: White beans are rich in protein and fiber, and the vegetables add a variety of vitamins. The herbs provide additional antioxidants.
22. Lentil Patties
Why it’s Budget-Friendly: Lentils are an economical protein source, and these patties are perfect for meal prep.
How to Make It: Mix cooked lentils with breadcrumbs, garlic, onion, and spices. Form into patties and fry until golden.
Meal Prep Tip: Freeze cooked patties for easy reheating as a burger or side dish.
Variation Idea: Add grated carrot or zucchini for extra vegetables. You can also serve these patties with a yogurt or tahini sauce.
Nutritional Benefits: Lentil patties are high in protein and fiber, and the added vegetables increase the vitamin and mineral content.
23. Zucchini Boats
Why it’s Budget-Friendly: Zucchini is affordable, and stuffing them creates a filling and tasty meal.
How to Make It: Hollow out zucchini and stuff with a mixture of cooked quinoa, diced tomatoes, and herbs. Bake until tender.
Meal Prep Tip: Store in airtight containers and reheat as needed.
Variation Idea: Add shredded cheese or top with marinara sauce before baking. You can also include black beans for added protein.
Nutritional Benefits: Zucchini is low in calories and high in vitamins A and C. The stuffing adds protein, fiber, and a variety of nutrients.
24. Vegetable Curry
Why it’s Budget-Friendly: Vegetables like potatoes, carrots, and peas are inexpensive and make for a hearty curry.
How to Make It: Cook chopped vegetables with onion, garlic, curry powder, and coconut milk until tender.
Meal Prep Tip: Serve with rice and store leftovers in the fridge for a quick meal.
Variation Idea: Add chickpeas for extra protein or use cauliflower for added texture. You can also adjust the spice level to your liking.
Nutritional Benefits: This curry is rich in vitamins and minerals from the vegetables, and the coconut milk adds healthy fats, making it a great addition to your meal plan. The spices also provide anti-inflammatory benefits.
25. Lentil Chili
Why it’s Budget-Friendly: Lentils are an affordable alternative to meat, making this chili a budget-friendly choice.
How to Make It: Sauté onion, garlic, and bell pepper. Add cooked lentils, diced tomatoes, chili powder, and vegetable broth. Let it simmer.
Meal Prep Tip: Freeze individual portions for easy meal prep, making hearty meals more convenient.
Variation Idea: Add black beans or kidney beans for extra texture. You can also include corn or diced sweet potatoes for a twist.
Nutritional Benefits: Lentils provide protein and fiber, while the vegetables add vitamins and antioxidants. The chili spices also boost metabolism.
26. Mashed Chickpea Salad
Why it’s Budget-Friendly: Chickpeas are inexpensive and create a delicious, protein-packed salad.
How to Make It: Mash chickpeas and mix with diced celery, onion, vegan mayo, and a touch of mustard.
Meal Prep Tip: Use as a sandwich filling or on crackers for an easy lunch.
Variation Idea: Add chopped dill pickles or capers for extra flavor. You can also include shredded carrots for added crunch.
Nutritional Benefits: Chickpeas are a great source of protein and fiber. The vegetables add additional vitamins, making this salad a nutritious option.
27. Lentil Vegetable Soup
Why it’s Budget-Friendly: Lentils and vegetables make this soup filling and affordable.
How to Make It: Cook lentils with diced carrots, celery, onion, garlic, and vegetable broth until tender.
Meal Prep Tip: Store in portions in the freezer for easy reheating.
Variation Idea: Add chopped spinach or kale for extra greens. You can also include diced potatoes for added heartiness.
Nutritional Benefits: Lentils provide protein and fiber, while the vegetables add a variety of vitamins and minerals. This soup is both nourishing and comforting.
28. Chickpea Stew
Why it’s Budget-Friendly: Chickpeas are a cost-effective protein, and this stew uses simple pantry staples.
How to Make It: Cook chickpeas with diced tomatoes, onion, garlic, and a blend of spices like cumin and coriander.
Meal Prep Tip: Serve over rice or with flatbread for a hearty meal.
Variation Idea: Add spinach or kale for extra greens. You can also use coconut milk for a creamier version of the stew.
Nutritional Benefits: Chickpeas are high in protein and fiber, and the spices provide antioxidants. This stew is warming and nourishing.
29. Kale Quinoa Salad
Why it’s Budget-Friendly: Kale and quinoa are nutrient-dense ingredients that make a hearty salad.
How to Make It: Massage chopped kale with lemon juice, then mix with cooked quinoa, diced apples, and a light vinaigrette.
Meal Prep Tip: Store in the fridge for an easy, nutrient-packed lunch.
Variation Idea: Add nuts or seeds for crunch, or include dried cranberries for a hint of sweetness. You can also use a tahini dressing for a different flavor.
Nutritional Benefits: Kale is rich in vitamins A, C, and K, while quinoa provides complete protein. The apples add fiber and natural sweetness.
30. Vegetarian Chili
Why it’s Budget-Friendly: Beans and simple vegetables make this chili both affordable and satisfying.
How to Make It: Sauté onion, garlic, and bell pepper. Add canned beans, diced tomatoes, chili powder, and vegetable broth. Let it simmer for a rich, flavorful chili.
Meal Prep Tip: Freeze in portions for a quick, warming meal.
Variation Idea: Add sweet potatoes or corn for extra flavor and texture. You can also top with shredded cheese or avocado for added creaminess.
Nutritional Benefits: Beans are an excellent source of protein and fiber, while the vegetables provide essential vitamins. This chili is hearty and comforting, perfect for colder days.
These 30 budget-friendly vegetarian meal prep recipes ideas, including easy meal prep options, are not only easy to prepare but also versatile, ensuring you won’t get bored of your meals throughout the week.
By using simple, cost-effective ingredients like lentils, chickpeas, and seasonal vegetables, you can enjoy a variety of delicious and nutritious dishes while staying within your budget. Meal prepping helps reduce food waste, saves time, and keeps your diet balanced and diverse, particularly when you include slow cooker recipes.
In addition to the practicality of meal prepping, there are also health benefits associated with cooking at home. Meal prep allows you to control portion sizes and avoid the excessive sodium, fats, and preservatives often found in store-bought or take-out meals. This means you can customize recipes to suit your dietary needs and preferences, whether that means using gluten-free grains, incorporating more vegetables, or reducing sugar.
Whether you’re new to vegetarian cooking or a long-time enthusiast, these recipes make it easy to embrace a plant-based lifestyle without spending too much. Give these ideas a try and see how they transform your weekly meal routine—delicious meals are just a prep away!
Additional Tips for Successful Meal Prep
- Plan Ahead: Make a weekly menu to avoid impulse purchases at the grocery store and reduce food waste. Stick to your shopping list to save both time and money.
- Use Seasonal Produce: Vegetables and fruits that are in season are not only fresher but also cheaper. Build your meal prep around what’s abundant in your area.
- Store Properly: Invest in quality storage containers. Using clear, airtight containers helps you see what’s inside, keeping your fridge organized and reducing the chances of food going bad.
- Batch Cook Staples: Preparing large batches of grains like rice or quinoa, or roasting a variety of vegetables at once, makes assembling your meals throughout the week much quicker.
- Repurpose Leftovers: Be creative with leftovers. Yesterday’s roasted vegetables can be today’s wrap filling or Buddha bowl component. This reduces food waste and keeps meals interesting.
Health Benefits of Vegetarian Meal Prep Recipes
Vegetarian meal prepping not only helps you stay on budget, but it also provides numerous health benefits, especially when using ingredients like butternut squash. By focusing on plant-based ingredients, you can boost your intake of fiber, vitamins, and minerals. Fiber-rich foods like beans, lentils, and vegetables support digestive health, while leafy greens provide essential nutrients such as iron, calcium, and folate.
Moreover, vegetarian meal prepping encourages the consumption of antioxidants found in colorful fruits and vegetables. Antioxidants help combat oxidative stress in the body, reducing inflammation and supporting overall health. Ingredients like tomatoes, bell peppers, kale, and sweet potatoes are all rich in these beneficial compounds.
Meal prepping can also support weight management. By having healthy meals readily available, you’re less likely to reach for high-calorie, low-nutrient convenience foods. Controlled portion sizes and balanced nutrients ensure that you’re eating enough to stay energized without overindulging.
Environmentally Friendly Meal Prep
Another advantage of vegetarian meal prep is its positive impact on the environment. By choosing plant-based meals, you reduce your carbon footprint and conserve resources. Livestock production is a significant contributor to greenhouse gas emissions, so reducing meat consumption is a powerful way to contribute to environmental sustainability.
Additionally, meal prepping reduces food waste. When you plan meals and use ingredients efficiently, less food ends up in the landfill. This not only saves money but also minimizes methane emissions from decomposing organic matter, contributing to a sustainable meal plan.
Kitchen Tools That Make Meal Prep Easier
- Food Processor: A food processor can save a lot of time when chopping vegetables or blending ingredients for hummus or soups.
- Mason Jars: These are perfect for storing soups, salads, or overnight oats. They help with portion control and are easy to stack in the fridge.
- Non-Stick Baking Sheets: Roasting vegetables is a breeze with a good-quality non-stick baking sheet. It makes cleanup easy and helps achieve perfectly caramelized veggies.
- Sharp Knives: A good set of sharp knives speeds up chopping and makes meal prep more enjoyable. A dull knife can slow you down and increase the risk of injury.
With these meal prep ideas, practical tips, and a few essential tools, you’ll be well on your way to enjoying a stress-free, budget-friendly, vegetarian lifestyle. Meal prep doesn’t have to be complicated; it’s all about making it work for your schedule and preferences. Embrace the simplicity, experiment with flavors, and enjoy the satisfaction of home-cooked, nutritious meals ready whenever you need them.
