Vegetarian Meal Prep Ideas

11 / 30 / 2023

I’ve said it before and I’ll say it again: Eating Clean™ means Eating Green. The principles of the Eat Clean™ diet center around consuming minimally processed and unrefined foods, along with complex carbs, healthy fats and lean proteins—including plant-based protein.

Even if you’re not wanting to become a vegetarian (and you don’t have to be!), shifting to a diet rich in whole, clean and properly prepared foods is an important step to enrich your overall well-being. That’s why I love the idea of meal prepping vegetarian meals. It not only saves time and money, but it also ensures you have a healthy, balanced diet full of nutrients.

To help you get started on enjoying more meatless meals, I’ve pulled a few of my favorite recipes from my book, The Eat-Clean Diet® Vegetarian Cookbook. These plant-based recipes are versatile, flavorful, and easy for meal prepping. Let’s get started!

toaca reno's elegant mushroom winter stew

Via myquietkitchen.com

Elegant Mushroom and Winter Vegetable Stew

  • Prep Time: 30 minutes

On a cold winter day, a warm bowl of vegetable soup just hits the spot. This recipe contains a variety of mushrooms and other vegetables—perfect for improving your heart health and other health benefits.

Ingredients

  • ½ cup morel mushrooms, dried
  • ½ cup porcini mushrooms, dried
  • 2 cups boiling water
  • 1 ½ Tbsp extra virgin olive oil, divided
  • 1 pound cremini mushrooms, quartered or halved
  • 1 pound portobello mushrooms, stemmed, gills scraped out and cut into 1” pieces
  • ½ pound shiitake mushrooms, stemmed and quartered or halved
  • 1 leek, white part only, washed well and sliced into thin rounds
  • 2 carrots, peeled and sliced into ½ pieces
  • 6 cloves garlic, minced
  • 3 Tbsp Cognac (optional)
  • 4 cups low-sodium mushroom or vegetable stock
  • 1 Tbsp Dijon mustard
  • 1 Tbsp Worcestershire sauce
  • 1 Tbsp Bragg’s Liquid Aminos
  • 1 tsp tomato paste
  • 2 bay leaves
  • 1 cup each parsnip, rutabaga, and celery root cut into ½” pieces
  • ¾ tsp freshly ground black pepper

What You’ll Need

Why It’s Great

  • Mushrooms are full of vitamins and help reduce your risk of cancer
  • Easy to reheat and store
  • Freezer-friendly option to have on hand

How To Prepare

  1. Place dried mushrooms in a small bowl and cover with boiling water to rehydrate.
  2. Meanwhile, in a large Dutch oven, heat 1 Tbsp olive oil on medium heat.
  3. Add half of all mushrooms and cook until brown. Transfer to a bowl and repeat until all mushrooms are similarly browned.
  4. Heat remaining ½ Tbsp olive oil. Add leek, carrots, and other root vegetables. Cook until soft, about 5-7 minutes.
  5. Add garlic and cook until fragrant.
  6. Add Cognac (if using) and scrape any bits off the bottom and sides.
  7. Add mushroom broth and the remaining ingredients. Cook until tender.
  8. Ladle stew into bowls and serve hot.

Note: For meal-prepping purposes, let the stew cool to room temperature and divide servings into individual food storage containers to eat for the next 4-5 days. You can also place the cooled stew in a freezer-friendly container or bag and freeze it for up to 3 months.

Tosca Reno's loaded veggie burger recipe

Best Ever Veggie Burgers

  • Prep Time: 25 minutes

Have you ever tried a veggie burger? I highly encourage you to try one—they’re so good! Plus, you can add your favorite toppings like tomato, lettuce, and even low-fat cheese while still adhering to your Eat Clean™ diet.

Ingredients

  • 2 Tbsp olive oil
  • 2 medium onions, peeled and chopped
  • 4 cloves garlic, peeled and chopped
  • 1 tsp dried basil
  • 1 tsp Herbes de Provence
  • 1 tsp dried oregano
  • 2 cups canned black beans (or mixture of black and other), drained and rinsed, roughly puréed
  • 2 cups fresh organic parsley, chopped
  • 2 Tbsp sesame oil or herbed olive oil
  • ½ cup raw, unsalted almonds, chopped and roasted
  • ½ cup raw pumpkin seeds, chopped and roasted
  • 1 cup raw, unsalted sunflower seeds, chopped and roasted
  • 3 cups fine sourdough bread crumbs
  • ½ cup tamari
  • 5 duck eggs (chicken eggs are fine too)
  • 2 cups organic carrots, peeled and grated
  • 2 cups gluten-free rolled oats, not quick cooking
  • ¼ cup flaxseeds
  • Flour for dredging—don’t add to bowl
  • Olive oil for cooking burgers—don’t add to bowl

What You’ll Need

Why It’s Great

  • High plant-based protein and fiber content
  • Freezer-friendly option to thaw and eat when ready
  • Versatile––customize with your favorite toppings and sides

How To Prepare

  1. Preheat the oven to 350 degrees F.
  2. Line a large baking sheet with parchment paper. Place the baking sheet in the hot oven.
  3. In a medium to large fry pan, heat 2 tablespoons olive oil and sauté onions.
  4. Add garlic after about 3 minutes of cooking. Continue to cook for another 2 minutes or until onions are soft and translucent.
  5. Remove from heat and place in a large mixing bowl. Set aside and let cool.
  6. Add the other ingredients to this mixture, except eggs and tamari.
  7. In a separate smaller bowl, crack the eggs and mix with a fork until blended.
  8. Add tamari to egg mixture and stir well. Pour into a large bowl with the other ingredients. Mix until all ingredients are well combined and the mixture compacts.
  9. Heat the same fry pan you used for the onions and garlic, adding olive oil for cooking the burgers.
  10. Using a 1/3 cup measure, scoop out the mixture and shape it into patties.
  11. Dredge in flour and place in the hot pan. Brown on both sides.
  12. When browned, transfer each patty to the baking sheet, which is already in the oven.
  13. Continue to create burgers until all of the mixture is used up, browning burgers in batches and transferring to the hot oven as you go. You may have to add more oil as you go as well.
  14. Dress burgers with your favorite toppings and serve on a sourdough or whole grain bun.

Note: For meal-prepping purposes, place patties into one large food container to reheat as needed. Just dress the burger and add the bun after reheating the patty. You can also freeze the patties in a freezer-safe storage container or bag, placing layers of waxed paper in between each patty.

tosca reno's greek yogurt parfait

Greek Yogurt Parfait

  • Prep Time: 5 minutes

A nutritious start to your day with minimal effort. These Greek yogurt parfaits are not only versatile with a variety of topping options, but also work as an easy, packable breakfast or snack.

Ingredients

  • 1 cup plain Greek yogurt
  • ½ cup berries, diced (like strawberries, blueberries or raspberries)
  • 2 Tbsp nuts, chopped (like walnuts or almonds—my personal favorite!)
  • 1 Tbsp unsweetened shredded coconut
  • A drizzle of sugar-free honey or pure maple syrup (optional)

What You’ll Need

  • Spoon
  • Refrigerator
  • Knife
  • Cutting board
  • Jars or small food storage containers

Why It’s Great

  • Versatile––customize with your favorite toppings
  • Ideal for a no-cook, grab-and-go breakfast or snack
  • Satisfies sugar cravings without using sugar

How To Prepare

  1. Cut your berries into small pieces that are easy to layer.
  2. In a glass or jar, layer the Greek yogurt, fresh-cut berries, chopped nuts, and shredded coconut.
  3. Repeat the layers until all the ingredients are used.
  4. Drizzle a small amount of sugar-free honey or pure maple syrup, if desired.
  5. Refrigerate for a few minutes to chill and allow the flavors to meld. Serve immediately.

Note: For meal-prepping purposes, build multiple yogurt parfaits into individual jars or food containers for an easy on-the-go breakfast or snack.

tosca reno's loaded guacamole veggie tacos

Via soupaddict.com

Loaded Guacamole Tacos

  • Prep Time: 20 minutes

If you’re wanting a lunch or dinner that’s colorful, flavorful, and packed with nutrients, this vegetarian taco recipe checks all those boxes. There’s minimal cooking required and it’s easy to assemble.

Ingredients

For the guacamole

  • 2 ripe avocados, pit and skin removed, roughly chopped
  • ½ lime
  • ½ lemon
  • ¼ tsp salt (more as needed)
  • ⅓ cup corn kernels (raw, from about ½ of a large cob)
  • ⅓ cup red bell pepper, diced
  • 2 Tbsp poblano pepper, diced
  • 1 Tbsp red onion, diced
  • 1 Tbsp jalapeño pepper, diced
  • 2 tsp cilantro, minced
  • 1 clove garlic, minced

For the veggies

  • 1 15-oz. can black beans
  • ⅓ cup corn kernels (raw, from about ½ of a large cob)
  • ¼ cup red bell pepper, diced
  • ¼ cup poblano peppers, diced
  • ½ tsp ground cumin

For the tacos

  • 6 small soft corn tortillas
  • 2 cups iceberg or romaine lettuce, chopped
  • 1 Tbsp cilantro, minced (optional)
  • Hot sauce, as needed (optional)
  • Lime and/or lemon wedges (optional)

What You’ll Need

  • Mixing bowls
  • Fork
  • Spoon
  • Cutting board
  • Knife
  • Refrigerator
  • Microwave
  • Small pot
  • Food storage containers

Why It’s Great

  • Rich in plant-based protein, vitamins and healthy fats
  • Minimal cooking required
  • Makes for an easy, packable lunch

How To Prepare

  1. Place avocado in a medium preparation bowl and mash until it reaches your desired consistency, chunky or smooth. 
  2. Add a small squeeze of both lime and lemon juice, along with ¼ teaspoon salt. Mix well and taste. Add more juice and salt to your liking.
  3. Stir in the remaining guacamole ingredients.
  4. Once made, cover the bowl with a layer of plastic wrap and refrigerate.
  5. While the guacamole is refrigerating, add all of the black bean ingredients to a small pot and heat over medium-low until hot.
  6. When ready to assemble, stack tortillas (if you like them warm) in the microwave, separate with paper towels and warm for 20-30 seconds.
  7. Line half of the tortilla with lettuce and spoon the black bean mixture on top. Spoon guacamole on the other half.
  8. Top with hot sauce and minced cilantro (both optional) and serve with lemon and lime wedges.

Note: For meal-prepping purposes, place black bean mixture, lettuce and guacamole into a bento box or food storage container with separators for an easy to-go lunch.

tosca reno's caprese quinoa salad

Via joyfoodsunshine.com

Caprese Quinoa Salad

  • Prep Time: 10 minutes

This non-traditional salad recipe is a great blend of vegetables, low-fat cheese and whole grains. It doesn’t require a lot of prep work and is a good option for a packed lunch. Plus, it can be vegan-friendly with minor substitutions.

Ingredients

  • ½ cup uncooked quinoa or 1 cup cooked
  • 1 ½ cups mixed cherry and mini pear tomatoes, halved
  • ½ cup thinly sliced fresh basil
  • 1 cup fresh mozzarella balls, burrata or tofu cubes (if vegan)
  • 2 Tbsp minced red onion
  • 2 Tbsp balsamic vinegar
  • 1 Tbsp extra virgin olive oil
  • ¼-½ tsp unrefined sea salt
  • Freshly ground black pepper

What You’ll Need

Why It’s Great

  • Works as a vegetarian or vegan meal
  • Balanced combination of whole grains and veggies
  • Doesn’t require long cooking methods

How To Prepare

  1. Cook quinoa according to package instructions.
  2. When cooked, scoop into a mixing bowl.
  3. Add tomatoes, basil and mozzarella, burrata or tofu.
  4. In a separate small bowl, combine minced onion, balsamic vinegar, olive oil, salt and pepper. Pour over quinoa and toss to coat before serving.

Note: For meal-prepping purposes, divide salad into equal portions and place in food containers to eat throughout the week.

I hope you’re encouraged to try out and explore more clean vegetarian recipes. The great part is that you can adjust all of these recipes to your liking by swapping out spices and herbs or using a different plant-based protein, fruit or vegetable.

The key is to find vegetarian recipes that align with the Eat Clean™ diet principles like consuming more whole, unrefined foods along with complex carbs, healthy fats and lean proteins. Plus, if you plan a few meals ahead of time you’re more likely to stick to your health goals and save time and money in the process.

Want even more Eat Clean™ recipes? Check out my selection of clean eating cookbooks. To fully experience the benefits of mindful and delicious meal prepping, start your Eat Clean™ journey today!

With great love and wishes for wellness,

Tosca

Tosca Reno

Author, columnist, motivational speaker, reality TV star, radio personality, consultant, mother and wife, Tosca Reno has been inspiring millions with the Eat Clean™️ Diet series and sharing the success she's had with weight loss and Clean Eating.

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