How to Exercise an Open Mind

If you want to become open to different ideas, beliefs, and backgrounds, you're in luck! There plenty of fun, simple ways to exercise an open mind. Try new things and meet new people whenever you can, and work on listening more than you talk. Everyone has preconceived notions, so challenge your beliefs, and do your best to notice when you make assumptions.^[1] The more you practice, the easier it'll be to relate to people from all walks of life.

Steps

Trying New Things

1. Listen to new music. Try to listen to a new genre of music each week. Explore your streaming service's channels, browse online, or ask a friend for recommendations.^[2]
   
   • Listening to music across genres, from different parts of the world, and from different points in history can make your brain become more receptive to new experiences. New music can help you emotionally connect with new people, places, and things.
2. Read more novels and short stories. A good story can put you in the shoes of someone from a different place and time. Head to your local library, search the collection, and look for novels with unfamiliar plots, settings, and characters.^[3]
   
   • For example, you could read books by authors from other countries, or read about the struggles of having an identity (such as a gender, ethnicity, or sexual orientation) other than your own.
3. Learn a new language. A new language can allow you to communicate with new people and help you appreciate new cultures. Look for a local community college course or use an app to start learning.^[4]
   
   • Learning a new language can help promote understanding across cultural barriers. How a culture puts their thoughts into words can offer insight into its values and traditions.
4. Attend a service at a place of worship other than your own. Try to get a better understanding of a different religious tradition. You could ask a friend who practices a different faith if you can attend a service with them. You could also find a church, mosque, synagogue, temple, or another place of worship in your area and go on your own.^[5]
   
   • It may be polite to ask the place of worship if you can come in advance. You want to avoid crashing things like weddings or holy holidays without an invitation.
   • Come to these services with an open mind. Don't expect to explain your belief system or try to prove their views wrong. Simply listen, observe, and try to express gratitude to this new group for sharing their time and their values with you.
5. Take a hands-on class. Learning a new skill is a great way to become more open to new experiences.^[6] You could take a class in something you're already interested in, or take up a new hobby. For instance, take a gardening, cooking, yoga, or martial arts class.^[7]
   
   • Community centers, recreation centers, community colleges, and university extension centers often offer these types of classes for free or at a lower cost.
   • Boosting your creativity can be especially beneficial, so try taking dance, painting, drawing, acting, and other arts-related classes.
   • Group classes are also great ways to meet new people.

Meeting New People

1. Work on listening more than you talk. You can meet all the people in the world, but you'll never learn anything about them if you do all the talking. Try to ask people more questions, and listen actively instead of thinking about the next thing you'll say.^[8]
   
   • To listen actively, give someone your undivided attention. Don't play with your phone or daydream as they speak. Make eye contact and nod occasionally to indicate you're listening. Try to visualize the events, objects, or people they describe.
2. Start conversation with new people whenever you can.^[9] Diverse viewpoints can help you see things new ways and grow as a person. Do your best to chat with people of different backgrounds or beliefs in your everyday life.
   
   • For instance, sit with someone you normally wouldn't talk to during your lunch break at school or work.
   • Let your conversation develop naturally instead of immediately ask about their religious or political beliefs. Try to get to know them by asking, “Where are you from?” or “What do you like to do for fun?”
   • Some college campuses and community organizations will hold events meant to bring people with different backgrounds and beliefs together. Events like those put on by the Human Library, where people from different backgrounds volunteer as human books that you can "check out" for an open conversation, can help you connect with a wide variety of people.
3. Seize opportunities to visit new places. You don't need to go far to get the benefits of travel. Just look for a place where the way of life is different than your own. Immersing yourself in a new place is a great way to see the world from a different perspective.^[10]
   
   • Enter new places with a curious mindset. Avoid judging or making assumptions just because different cultures do things differently. Instead, try to remain open and learn as much as you can.^[11]
   • International travel is a great way to understand different beliefs. Plan a trip to a place where you don't speak the language and don't have many connections. Learning to navigate a new part of the world without your normal tools will help broaden your perspective.
   • If you can't make it abroad, look nearby for something that will challenge you. If you live in a city, go camping in the woods for a few days. Do you live in California? Try taking a trip to the American South to meet new people, try new food, and learn about different ways of life.
4. Volunteer for a local charity or non-profit. Set aside time to volunteer with an organization that will expose you to diverse groups of people, such as a food pantry, shelter, or youth center. Helping others, especially those who are different from you, might allow you to recognize how wants, needs, and dreams can cross boundaries.^[12]
   
   • For a really unique experience, consider combining volunteering and travel. Going on a volunteer trip or even setting aside a single day to volunteer while you're in a new place can help open you up to completely different people and perspectives.

Challenging Your Beliefs

1. Ask yourself how you formed a belief. Take a look at the beliefs you hold and ask yourself, “How did I come to believe this?” Think about who taught you a belief and how your life experiences have reinforced it.^[13]
   
   • For example, if you were raised believing that hard work is all you need to succeed, ask yourself, “Are there people who worked hard but still struggled in life? Are there other factors that may impact your ability to succeed outside of your work ethic?”
2. Try to notice whenever you make an assumption. Assumptions are a natural part of thinking but, left unchecked, they can lead to close-mindedness. When you meet new people or find yourself in new situations, pay attention to your expectations. Ask yourself if your preconceived notions shape the way you act.^[14]
   
   • Say, for example, you've never tried pasta with pesto sauce, and you assume you'll hate it. Ask yourself why you assume you would dislike it. Is it because the sauce is green? Is it because you don't like the smell? Maybe you don't have a great reason to make the assumption, and you should give pesto a try!
3. Browse online for information about new topics and perspectives. Make the most of your downtime by looking into new information when you have a few free minutes. Try looking online for articles, videos, and podcasts about academic subjects, current events, religions, and international cultures.^[15]
   
   • Start a new article when you're in line at the bank, for example, or listen to a podcast during your commute.
   • Be sure to look for using reputable sources. There's a lot of false and biased information available online. Look for scholarly articles, reports published by independent third-party organizations, and information from credible sites, like governments, universities, and reputable news bureaus.
4. Think of the reasons someone holds an opinion that opposes your own. Choose a polarizing topic and read some newspaper articles or listen to podcasts about it. Look for sources with perspectives that differ from your own. Try to think about the issue the way the other side would.^[16]
   
   • Suppose you want to see a higher minimum wage. As you research the issue, you might read about small business owners who are afraid that higher payroll costs would force them to close. While you still stand by your belief, you might realize an opposing perspective might have valid points.

Tips

• Challenging your beliefs doesn't necessarily mean you have to change them. Just try to see things from other points of view, and understand that an opinion that opposes yours might have valid points.
• Facing your fears can also help you become more open minded. If you're afraid of heights, try going for a mountain hike on a beginner's trail. At the top, remind yourself that you're perfectly safe, and focus on the beautiful views.

Related wikiHows

• Get People to Listen to You
• Practice Divergent Thinking
• Understand Filipino Culture
• Learn New Things
• Expand Your Mind
• Develop Both Hemispheres of the Brain

References

Quick Summary

1. ↑ [v161480_b01]. 13 August 2020.
2. ↑ https://www.pri.org/stories/2012-07-19/research-shows-listening-different-musical-generes-leaves-lasting-impact-brain
3. ↑ https://oedb.org/ilibrarian/your-brain-on-books-10-things-that-happen-to-our-minds-when-we-read/
4. ↑ https://www.cambridge.org/elt/blog/2022/04/29/learning-language-changes-your-brain/
5. ↑ https://ctb.ku.edu/en/table-of-contents/culture/cultural-competence/building-relationships/main
6. ↑ [v161480_b01]. 13 August 2020.
7. ↑ https://www.health.harvard.edu/mind-and-mood/train-your-brain
8. ↑ [v161480_b01]. 13 August 2020.
9. ↑ [v161480_b01]. 13 August 2020.
10. ↑ https://au.reachout.com/articles/understanding-a-different-culture
11. ↑ [v161480_b01]. 13 August 2020.
12. ↑ https://www.helpguide.org/articles/healthy-living/volunteering-and-its-surprising-benefits.htm
13. ↑ https://www.criticalthinking.org/pages/open-minded-inquiry/579
14. ↑ https://www.psychologytoday.com/us/blog/sustainable-life-satisfaction/201909/are-you-guilty-of-making-too-many-assumptions
15. ↑ http://oedb.org/ilibrarian/hacking-knowledge/
16. ↑ https://www.authentichappiness.sas.upenn.edu/newsletters/authentichappinesscoaching/open-mindedness

How to Vegan Meal Prep

Level up your meal prep game with these nutritious and delicious vegan dishes

These healthy and delicious vegan meal prep recipes are perfect to prepare the weekend before you enjoy them. From quick and easy breakfasts to luscious lunches and delightful desserts, these make-ahead meals can satisfy all your cravings during busy days. Stick half the recipe in the fridge for the beginning of the week and the other half in the freezer to enjoy during the last half. Let's dive in!

Steps

Vegan Meal Prep Recipes for Breakfast

1. Vegan Blueberry Muffins {endbold} These soft and satisfying muffins are drool-worthy. Made with soy milk yogurt, almond milk, and smooth applesauce, this is a breakfast that’ll disappear from the plate quickly.^[1]
   • Meal Prep Tip: Cook them ahead of time and store them in an airtight container at room temperature for up to three days. You can also freeze them right away to thaw and eat them later in the week.
2. Green Smoothie Bowl{endbold} A refreshing healthy smoothie bowl with spinach, chia seeds, banana, and avocado. Add toppings like granola or your favorite fruit for an extra delicious crunchy texture.^[2]
   • Meal Prep Tip: Make this one-serving meal ahead of the week, store it in a freezer bag, and let it thaw out in your fridge the night before you enjoy it.
3. Turkish-Style Vegan Tofu Scramble (Vegan Menemen){endbold} Menemen is a popular Turkish dish made with eggs, olive oil, onions, chiles, and tomatoes. In this tasty vegan version, skip the eggs for a soft silken tofu.^[3]
   • Meal Prep Tip: Prepare this meal over the weekend. Heat it, then dip into it with your favorite bread.
4. Chilaquiles with Pepitas, Charred Corn, and Black Beans{endbold} Dig into this classic Mexican breakfast dish made with crisp tortilla chips, salsa verde, black beans, avocado, and a handful of crunchy toasted pumpkin seeds.^[4]
   • Meal Prep Tip: Make the salsa verde and toasted corn ahead of time. Toss them both in a large saucepan with water and tortilla chips, then add your toppings and serve.
5. Coconut-Chia Pudding-in-a-Jar{endbold} A fruity, nutty healthy dish you could easily eat for breakfast or dessert (we don’t judge). Stir together coconut milk, chia seeds, and maple syrup, then divide evenly into your favorite glass jars.^[5]
   • Meal Prep Tip: After prepping, screw on the lids and refrigerate the jars. On the day of, add pineapple chunks, kiwi chunks, raspberries, and roasted almonds on top and enjoy!
6. Spicy Chard and Pineapple Smoothie{endbold} Satisfy your sweet and spicy breakfast cravings with a veggie-packed smoothie with a jalapeno kick. The frozen pineapple and chard create a refreshing, non-bitter dose of greens.^[6]
   
   • Meal Prep Tip: Blend all the ingredients, then store them in freezer bags or containers. Put the smoothie in the fridge the night before to thaw for your next morning meal.
7. Vegan Banana Bread with Chocolate and Miso{endbold} Grab a slice of this vegan chocolate-chip banana bread for a quick breakfast (or late-night snack). Made with applesauce and white miso and served with a brown sugar glaze, this loaf will disappear in no time.^[7]
   • Meal Prep Tip: Store this bread for up to 2 days. Before you serve it later that week, reheat it in the oven for 5 minutes before adding the glaze.
8. Vegan Pancakes{endbold} These super-fluffy vegan pancakes are a fan-favorite, made with maple syrup and soy milk. The coconut oil also gives them a tender tropical flavor that elevates this sweet breakfast.^[8]
   • Meal Prep Tip: Make the batter the weekend before and stick it in the fridge or freeze it for the week ahead.
9. Whole-Wheat Vegan Waffles{endbold} These healthy dairy and egg-free waffles are crisp, tender, and swoon-worthy. For a touch of extra sweetness, add a dollop of maple syrup, nut butter, or fruit preserves before serving.^[9]
   • Meal Prep Tip: Prepare the waffles and freeze them in resealable plastic bags for up to 1 month. Reheat them in the oven or toaster oven, then serve with your favorite toppings.
10. Blueberry-Coconut Breakfast Cookies{endbold} These scrumptious breakfast cookies are a meal planner’s dream. Made with rolled oats, coconut flakes, bananas, maple syrup, and frozen blueberries, these cookies are destined to disappear from the plate.^[10]
    • Meal Prep Tip: Bake these cookies ahead of time, then stick them in the fridge for an easy on-the-go breakfast.
11. Vegan Pear, Cranberry, and Pecan Muffins{endbold} These pantry-made muffins are perfect for anyone short on time (and ingredients). Using cornstarch instead of eggs and pear or peach canned-fruit syrup instead of milk, these muffins are both sweet and moist.^[11]
    • Meal Prep Tip: Bake these muffins and store them in the fridge or freezer for the week ahead. Dust with confectioner’s sugar before serving.
12. Vegan Pinto Bean Breakfast Sausage{endbold} If you’re searching for a truly delicious breakfast sausage substitute, look no further. These mouthwatering vegan sausages are made with onion, mushrooms, pinto beans, and a dash of soy sauce.^[12]
    • Meal Prep Tip: Bake and store in the freezer for up to 1 month. Place in the fridge for 30 minutes to 2 hours before serving and heat them up on a baking sheet.
13. Vegan Tofu and Spinach Scramble{endbold} This low-calorie tofu scramble with spinach, grape tomatoes, and basil is great for savory breakfast lovers. Add a little bit of avocado on top for a smooth and healthy boost.^[13]
    
    • Meal Prep Tip: Make and store this delicious tofu scramble for up to 5 days in the fridge. When you’re ready to eat, heat it on the stove or in the microwave.
14. Vegan Migas (Mexican-Style Fried Tortillas with Tofu){endbold} This vegan take on the tex-mex dish is made with tortillas, plum tomatoes, poblano pepper, silken tofu, and salsa verde. Not only is this tasty dish quick to make, it’s also high in protein.^[14]
    • Meal Prep Tip: Crispen the tortillas and mix together the tofu and the rest of the ingredients the weekend before, then heat it all together in a pan before serving.
15. Crispy Potato, Onion, and Mushroom Rösti{endbold} Cut a crispy slice of this traditional Swiss golden-brown potato breakfast dish. Made with mushrooms, garlic, and russet potatoes, this dish has a satisfying crunch to it.^[15]
    • Meal Prep Tip: Prepare the ingredients ahead of time and cook the rösti in the pan for 14 minutes before eating.
16. Vegan Sweet Potato Date Muffins{endbold} These naturally sweet juicy date and sweet potato puree muffins are great for a light breakfast. Add a little bit of orange zest or a handful of roasted pecans to the batter for an extra dash of flavor and texture.^[16]
    • Meal Prep Tip: Bake these muffins and store them in an airtight container for up to 5 days or in the freezer for up to a month.

Vegan Meal Prep Recipes for Lunch

1. Crispy Sumac Brown Rice Bowls{endbold} This creamy-rich, protein-packed gluten-free bowl makes a fantastic quick and easy lunch. It only takes about 15 minutes to prepare this mouthwatering rice bowl.
   
   • Meal Prep Tip: Simply prepare the recipe right before you eat!
2. Vegan Lemon Fettuccine Alfredo{endbold} This high-fiber, low-fat version of the comfort food classic is made with eggless fettuccine, soy cream cheese, and almond milk. The nutritional yeast also adds a bit of faux-cheese flavor.^[17]
   • Meal Prep Tip: Prepare the pasta and place it in the fridge for up to 4 days.
3. Make-Ahead Chickpea Salad with Cumin and Celery{endbold} This recipe is a lunch-prepper’s paradise, made with cooked chickpeas in a cumin vinaigrette and slivers of crunchy carrots, shallots, and fresh parsley.^[18]
   • Meal Prep Tip: Prepare this salad and store it in the fridge for up to 3 days.
4. Vegan Cream of Broccoli Soup{endbold} Try this creamy, low-fat, heart-healthy, comforting soup made with chopped celery, Yukon gold potatoes, and of course, broccoli florets. The nutritional yeast adds a touch of nuttiness and a nice cheesy texture.^[19]
   • Meal Prep Tip: Make this soup ahead of time, then store it in the freezer for up to a month. Place it in the fridge to thaw out the night before you serve.
5. Make-Ahead Quinoa Salad with Cucumber, Tomato, and Herbs{endbold} This salad is loosely based on the Middle Eastern salad Tabbouleh and made with quinoa, tomatoes, onions, lemon juice, and cucumber. For a little extra flavor, add a bit of chopped mint and parsley before serving.^[20]
   • Meal Prep Tip: Mix this salad up and store it in the fridge for up to 5 days.
6. Gazpacho{endbold} Gazpacho is a cold soup made of raw vegetables—which makes it a fantastic meal for cooling off those hot summer days. Blend together cucumbers, bell peppers, tomatoes, and red onions, then combine it with garlic, tomato juice, vinegar, and olive oil before chilling it in the fridge.^[21]
   • Meal Prep Tip: Store this soup for up to 5 days, then serve it directly from the fridge. Dip into it with your favorite crackers slice of bread.
7. The Ultimate Fully-Loaded Vegan Nachos{endbold} These fully-loaded vegan nachos are great for sharing with friends, but they’re also easy to devour all by yourself. Make your own tortilla chips and add vegan refried beans, guacamole, sliced black olives, vegetarian bean chili, and whatever other toppings you’d like.^[22]
   • Meal Prep Tip: Bake the tortilla chips and prep your toppings ahead of time. Warm up your toppings in the microwave or on the stove before building your nachos the day-of.
8. Peanut Noodles with Sesame Brussels Sprouts{endbold} These peanut noodles are citrusy, savory, and chock-full of Thai peanut flavor. Plus, they’re high in fiber, soy-free, and great for your bone health.
   
9. Vegan Saffron Risotto{endbold} Inspired by savory seafood flavors, this creamy saffron risotto is a tomatoey dream. Cook a stock with white wine, carrots, celery, and garlic, then add it to the rice along with a large pinch of bloomed saffron for a smooth and delicious lunch.^[23]
   • Meal Prep Tip: Store the risotto in an air-tight container in the fridge for up to 5 days.
10. Rye Berry and Carrot Salad{endbold} Mix this hearty salad ahead of time for a healthy lunch on the go. Rye berries, carrots, Marcona almonds, celery, and red onion are the stars of this yummy meal with tons of protein.^[24]
    • Meal Prep Tip: Prep the rye berries and almonds ahead of time, then throw it all together the day of. You can also make this salad and store it in the fridge for up to 3 days.
11. 15-Minute Tofu and Vegetable Stir-Fry{endbold} Toss meaty baked tofu in a spicy Asian-inspired marinade with a package of sliced shiitake mushrooms and a bag of fresh stir-fry vegetables for a dish that takes only 15 minutes to cook from start to finish.^[25]
    • Meal Prep Tip: Make and store this stir-fry in an air-tight container in the fridge for about 5 days.
12. Shaved Brussels Sprouts Salad with Pecans{endbold} This salad makes a great side dish or a filling meal all on its own. Heat the pecans for a smokey flavor, then coarsely chop them and add them into a bowl with thinly sliced Brussels sprouts, olive oil, and lemon juice.^[26]
    • Meal Prep Tip: Prep all the ingredients ahead of time, then throw them all together right before you eat.
13. Vegan Curried Vegetable Soup{endbold} This creamy vegan soup has a lot to offer with tons of hearty chickpeas and vegetables like leeks, carrots, potatoes, ginger, and cauliflower. Stir in some lime juice and cilantro before eating it with your favorite crackers.^[27]
    • Meal Prep Tip: Refrigerate half of this delicious soup to eat in the first half of the week, then freeze the other half to eat later.
14. Creamy Vegan Macaroni Salad{endbold} Whether you’re looking for a tasty plant-based side dish to bring to your next BBQ or you’re in the mood for a creamy summer meal, this macaroni salad has it all. Made with egg-free elbow pasta, celery, bell peppers, mustard, vinegar, vegan mayo, and vegan sour cream, this dish will have you going back for seconds.^[28]
    
    • Meal Prep Tip: Make and refrigerate this macaroni salad in an airtight container for up to 3 days.
15. Vegan Chickpea Crab Cakes{endbold} Looking for a briny, tasty Old Bay dish without any crab in sight? Try these amazing faux-crab cakes with chickpeas and homemade tartar sauce.^[29]
    • Meal Prep Tip: Store these in the fridge for up to 5 days. You can also freeze them and rethaw them in the fridge the night before your next meal.
16. Baked Chickpea Patties with Cucumber and Tahini{endbold} Inspired by classic Mediterranean flavors, these chickpea patties are perfect to include in a falafel with cucumbers, cilantro, and tahini sauce. Before serving, warm up a pita in the oven and fill it with your ingredients.^[30]
    • Meal Prep Tip: Make the patties, cucumber salad, and tahini the weekend before. Freeze the patties and refrigerate the rest. Put the patties in the fridge to thaw the night before you eat.

Vegan Meal Prep Recipes for Dinner

1. The Ultimate Vegan Mac and Cheese{endbold} Mac and cheese is a classic dish that almost never lasts long at a family gathering. This recipe is not only easy to make, it’s 100% plant-based and made with cashews, sweet potato, carrot, coconut milk, and nutritional yeast.^[31]
   • Meal Prep Tip: Bake and store this meal in the fridge for up to 1 week. Stir in a little coconut milk before reheating to bring the sauce back to its creamy consistency.
2. Easy Lentil Soup{endbold} This simple, aromatic soup is great for weeknights when all you really want to do is sit back and relax. All you need to do is add everything to a pot, let it cook down for 1 hour, then blend it with a hand blender until it’s as smooth as you’d like.^[32]
   • Meal Prep Tip: Make this soup ahead of time and refrigerate it for up to 5 days.
3. Vegan Scalloped Potatoes{endbold} Scalloped potatoes are a wonderful choice for those chilly fall and winter nights. This plant-based dish combines silken tofu, nutritional yeast, yellow potatoes, and almond milk into a creamy, bubbly spud dish without the dairy.^[33]
   • Meal Prep Tip: Bake and store this dish in the fridge for up to 5 days.
4. Vegan Eggplant Bolognese{endbold} Bolognese sauce is a labor of love, and this vegan dish is as hearty and comforting as the traditional meat-based version. The baked eggplant and mushrooms make up the body of this delicious meal and the red wine brings a splash of meaty flavor.^[34]
   • Meal Prep Tip: Make and store the sauce in the fridge for up to 4 days or in the freezer for up to 6 months. Set it out to dethaw the night before and cook your favorite vegan pasta to go with it.
5. Vegan Enchiladas{endbold} These animal-free spicy enchiladas are made with corn or flour tortillas, extra-firm tofu, and a whole host of nutritious vegetables, including cremini mushrooms, onion, bell pepper, tomato paste, and green chiles.^[35]
   • Meal Prep Tip: Make the enchiladas ahead of time and refrigerate for up to 3 days or freeze them for up to 3 months. Thaw them in the fridge overnight, then reheat in the oven.
6. Vegan/Vegetarian Bean Chili{endbold} This vegan chili has it all—deep chili flavor, contrasting textures, rich, and loads of proteins. If you’re looking for a chili to wow plant-based and meat-based eaters alike, prep this delicious meal ahead of your work week.^[36]
   
   • Meal Prep Tip: After cooking, allow the chili to cool and refrigerate it for up to 1 week. Reheat in the microwave or on the stove and serve.
7. Dairy and Fat-Free Columbian Vegetable Soup{endbold} This quick and easy stovetop version of a classic Colombian soup is made best with a pressure cooker or a dutch oven. The only real work you need to do is chop the potatoes and carrots.^[37]
   • Meal Prep Tip: Make and store the soup in the freezer for up to 1 month. Dethaw overnight and enjoy it at your next meal.
8. Vegan Shepherd’s Pie{endbold} If you’re looking for a remarkable vegan version of this winter favorite, look no further. The “meat” is made of cremini mushrooms and tomato paste and combined with peas and carrots before you add it to a skillet with creamy mashed potatoes.^[38]
   • Meal Prep Tip: Bake this meal ahead of time and store it in the fridge for up to 5 days.
9. Vegan Frito Pie{endbold} This mouthwatering Frito pie is a plant-based take on a walking taco. Plus, it’s great if you have vegetarian chili leftovers from earlier in the week. All you do is add that, some homemade pickled red onions, some cooked jalapenos, and chopped red onions to a bag of classic Fritos and enjoy!^[39]
   • Meal Prep Tip: Make the pickled red onions and jalapeno mixture and stick them in the fridge for up to 5 days. Reheat it all on the day-of and add them to a bag of Fritos.
10. Vegan Lasagna{endbold} This vegetable-filled lasagna is full of creamy rich flavor. The “meat” part of the dish is made with cremini mushrooms, spinach, and vegan marinara, while the “cheese” part is made with unsalted cashews and garlic.^[40]
    • Meal Prep Tip: Make it all ahead of time and store it in the fridge for up to 5 days. Reheat in the microwave or oven before serving.
11. Vegan Black Bean and Sweet Potato Soup{endbold} This filling vegetable soup is deep, savory, and bright—perfect for a cold winter’s night. Celery, bell pepper, carrot, sweet potatoes, and black beans are the delicious stars of your next workday meal.^[41]
    • Meal Prep Tip: Make and freeze this soup for up to 1 month. Set it in the fridge to defrost the night before you enjoy it.
12. Vegan Slow Cooker Chickpea Tikka Masala{endbold} Tikka masala is a beloved Indian take-out dish with tons of creamy spicy flavor. This vegan version uses all the same delicious spices but with sauteed chickpeas instead of chicken and coconut milk instead of dairy.^[42]
    
    • Meal Prep Tip: Make and store this meal in an airtight container in the fridge for up to 5 days.
13. Spicy Vegan Sloppy Joes{endbold} Mushrooms make these plant-based sloppy Joes both meaty and light. Make the “sloppy” part ahead of time, then spoon it onto a dairy and egg-free bun with some shredded red cabbage or lettuce.^[43]
    • Meal Prep Tip: Store the “meat” in the fridge for up to 5 days, then reheat in the microwave or the oven before serving.
14. Vegan Peanut, Sweet Potato, and Kale Soup with Coconut{endbold} Inspired by West Africa’s peanut stew (maafe) and Thai flavors, this vegan soup has a smooth and creamy texture without a lot of overwhelming sweetness.^[44]
    • Meal Prep Tip: Store this soup in the fridge for up to 5 days or in the freezer for up to 1 month. Dethaw it in the fridge the night before you eat it.
15. Vegan Lentil Burgers{endbold} These vegan lentil burgers are packed with protein, fiber, and flavor without all the fat. Prepare them before your next cook-out (or cook-in), then throw them on the grill or in a pan with of grapeseed oil.^[45]
    • Meal Prep Tip: Make the raw patties ahead of time, then store them in the fridge for 5 days or in the freezer for up to 1 month. Dethaw them in the fridge then cook on the grill or in a pan.
16. Mushroom Ragú{endbold} The mixture of fresh and dried mushrooms in this ragú sauce brings a ton of different textures and deep mushroom flavor. Serve this yummy sauce on a bed of your favorite vegan pasta or polenta.^[46]
    • Meal Prep Tip: Make and store the sauce in the fridge for up to 4 days or in the freezer for up to 6 months. Set it out to dethaw the night before.
17. Flavorful Vegan Wild-Rice-Stuffed Butternut Squash{endbold} This autumn-inspired stuffed butternut squash makes a great main course or a filling side dish. If you’d like, you can replace the wild rice with the same amount of quinoa for a slightly crunchy texture.^[47]
    
    • Meal Prep Tip: Make and store these squash in the fridge for up to 5 days.

Vegan Prep Recipes for Dessert

1. Vegan Oatmeal Chocolate Chip Cookies{endbold} Oatmeal chocolate chip cookies are warm and filling, and this vegan version takes them to the next level. Packed with brown sugar, canola oil, a splash of agave nectar, and desiccated coconut, these cookies are sure to be loved by both plant-based eaters and their carnivorous friends.^[48]
   
   • Meal Prep Tip: Bake these cookies the weekend before, then store them in the fridge for up to 1 week.
2. Peanut Butter Coconut Cream Cookie Sandwiches{endbold} This one goes out to all the peanut butter lovers out there—indulge in these dreamy coconut cream cookie sandwiches filled with Medjool dates and creamy delicious peanut butter.^[49]
   • Meal Prep Tip: Bake these ahead of time, then store them in the fridge for up to 1 week.
3. Vegan Thumbprint Cookies{endbold} Nutty, oaty, and sweet, these vegan cookies make for a delicious treat. Whole almonds, rolled oats, flour, and canola oil make up the cookie part, marked with a thumbprint of maple syrup and a jam of your choice.^[50]
   • Meal Prep Tip: Make and store the dough covered for up to 2 days. After you bake them, store them in the fridge for up to 1 week.
4. Vegan Mint Chip Ice Cream{endbold} This dreamy plant-based mint chocolate chip ice cream is made possible with the help of coconut milk, coconut cream, clear corn syrup, fresh mint leaves, and finely chopped and chilled dark chocolate chunks.^[51]
   • Meal Prep Tip: Make this ahead of time and store it in the freezer for up to 2 weeks.^[52]
5. Vegan Carrot Cake{endbold} This spice-packed carrot cake is made with carrots, chopped pecans, shredded coconut, golden raisins, canola oil, unsweetened almond milk, and a splash of apple cider vinegar. The cream cheese frosting is made delicious with vegan butter, vegan cream cheese, and powdered sugar.^[53]
   
   • Meal Prep Tip: Make, frost, and store the cake in the refrigerator in an airtight container for up to 5 days.
6. Vegan Chocolate Cupcakes with Orange and Ginger{endbold} These vegan cupcakes are not only easy to make, they taste incredibly indulgent. Made with cocoa powder, canola oil, orange juice, grated ginger, zested orange peel, and a little bit of cider vinegar, these chocolate cupcakes have a flavor profile unlike any other.^[54]
   • Meal Prep Tip: Refrigerate the frosted cupcakes in an airtight container for up to 5 days.
7. Vegan Double Chocolate Cookies{endbold} Both chewy and fudgy, this cookie was made for chocolate lovers. The toasted almonds on top add a satisfying crunch while the flaky sea salt adds a touch of salty delight.^[55]
   • Meal Prep Tip: Bake these cookies the weekend before, then store them in the fridge for up to 4 days.
8. Vegan Cashew Ice Cream{endbold} This dreamy mind-blowing ice cream only has 4 ingredients—unsweetened cashew butter, unsweetened cashew, almond, or soy milk, maple syrup, and a pinch of salt. Throw it all in an ice cream maker and enjoy it 4 hours after it hardens in the freezer.^[56]
   • Meal Prep Tip: Make this ahead of time and store it in the freezer for up to 2 weeks.^[57]

Vegan Prep Snack Recipes

1. Toasted Oat and Nut Granola{endbold} Granola is a classic snack, perfect for those mornings and afternoons when you’re constantly on the go. This completely vegan-friendly version is made with rolled oats, pecans, unsweetened shredded coconut, brown sugar, maple syrup, and your favorite neutral oil.^[58]
   
   • Meal Prep Tip: Make and store this granola in an airtight container for up to 2 months.
2. Vegan Potato, Pepper, and Olive Phyllo Cups{endbold} These phyllo cup appetizers can also make for a delicious and filling snack. This mouthwatering vegan dish is made with potato, nutritional yeast, shallots, red wine vinegar, tomato paste, jarred piquillo peppers, and Kalamata olives, all wrapped up in little phyllo dough cups.^[59]
   • Meal Prep Tip: Make and store these in the fridge for up to 5 days.
3. Za’atar (thyme-, sesame-, and sumac-spiced) Popcorn{endbold} Movie night just got better. Spice up some unbuttered popcorn kernels with a za’atar spice blend, olive oil, and kosher salt for an easy, out-of-this-world snack.^[60]
   • Meal Prep Tip: On the day-of, throw the popcorn into a popcorn maker or transform your favorite vegan store-bought popped popcorn into a delicious spice-filled journey.
4. Vegan Cashew Cheese Sauce{endbold} This spread is great for eating with your favorite veggies (like carrots or celery) or with a vegan cracker. Made with red bell peppers, raw cashews, nutritional yeast, and apple cider vinegar, this dip is sure to delight plant-based and meat eaters alike.^[61]
   • Meal Prep Tip: Store the sauce in an airtight container for up to 5 days in the fridge.
5. Hummus{endbold} Hummus is always a classic, and this easy recipe is especially great for garlic lovers. Simply turn on a food processor, drop in all your ingredients, and blend until it’s the coarse pureed texture you know and love.^[62]
   • Meal Prep Tip: Store this homemade hummus in an airtight container in the fridge for up to 1 week.
6. Cheesy Vegan Kale Chips{endbold} If you’re looking for something to dip into a homemade hummus or vegan cheese sauce, try these flavorful dehydrated kale chips that are both healthy and swoon-worthy. The secret is using cashews and nutritional yeast to mimic that cheesy comforting flavor.^[63]
   
   • Meal Prep Tip: Store these chips in an airtight container for up to 1 week after making them.
7. Almond Cherry Pepita Bars{endbold} These completely plant-based fruit and nut bars have a light, chewy texture that’s all thanks to the brown rice cereal and syrup. Pepitas (or pumpkin seeds), almonds, and dry cherries introduce a host of interesting textures that are perfect for grab-and-go snack bars.^[64]
   • Meal Prep Tip: Store the bars individually wrapped or layered between sheets of parchment paper in the fridge for up to 2 weeks.
8. Healthy Seed and Oat Crackers{endbold} These crackers are super crispy and loaded with healthy minerals and other nutrients. Made with sunflower seeds, rolled oats, pumpkin seeds, chia seeds, poppy seeds, and golden flax seeds, these crackers were made for dipping into your favorite hummus.^[65]
   • Meal Prep Tip: Store the crackers for up to 1 week in an airtight container at room temperature.
9. Warm Spiced Olives{endbold} These richly spiced olives are perfect served along your favorite hors d'oeuvres spread, placed alongside a cheese plate, or popped in your mouth when you’re craving them. Plus, they only take about 10 minutes to prepare.^[66]
   • Meal Prep Tip: Store them in an airtight container in the fridge for up to 5 days. Warm them up in the microwave or on the stove before eating.
10. Vegan Scones{endbold} These fluffy vegan scones are simple to make and oh-so-delicious to eat. Top them with your favorite jam or a soft plant-based butter for an indulgent afternoon treat.
    • Meal Prep Tip: Store them in an airtight container at room temperature for up to 2 days.
11. Mushroom Bacon{endbold} Craving the delicious taste of bacon without the meat? This caramelized, crispy mushroom bacon is made with portobello mushrooms, molasses, soy sauce, brown sugar, garlic powder, paprika, and pepper. If you’re craving a vegan BLT, place a few slices on a sandwich with sliced tomato and lettuce.^[67]
    • Meal Prep Tip: Make and refrigerate this mushroom bacon in an airtight container for up to 5 days.
12. Fried Cashews with Lime Zest and Chile{endbold} Fried cashews are a popular snack in Thailand, and this version is a fantastic combination of sweet, spicy, zesty, and tart. Serve them warm and eat them with a nice cold beer or a mild bubbly soda.^[68]
    
    • Meal Prep Tip: Store them in an air-tight container in the fridge for up to 5 days. Heat them up on the stove or in the microwave before serving.

How to Meal Prep

1. Identify which meals you’d like to make easier and healthier. You don’t have to plan out every meal to reap the benefits of meal prepping. Start with one or two mealtimes you’d like to gain more control over and tackle that challenge first.^[69]
   
   • Would you like more healthy, simple meals when you wake up? Are you trying to prevent yourself from skipping breakfast? Focus on prepping meals to eat in the morning.
   • Do you want to prevent yourself from eating out during lunch? Maybe lunch is the meal you should start prepping first.
   • According to one study, people who cook and prepare their meals at home eat higher quality food, consume fewer calories, spend less money on food, and have less weight gain over time.^[70]
2. Choose specific days to plan, shop, and prep your meals. Maybe Friday night is your meal planning day, you use Saturday morning to go shopping, and you cook all your meals Sunday night. Figure out a schedule that works for you and stick to it.^[71]
   
   • You can do some of these tasks on the same day, but breaking them up might make them feel more manageable, especially after a long week.^[72]
   • If you don’t want to use your weekend for meal prep, choose a day earlier in the week to plan and grocery shop.^[73]
3. Make a shopping list and pick up everything you need. One of the greatest things about meal prepping is that it can make it easy to budget and effectively organize your grocery list.^[74] Write the ingredients you need for all your meals on one side, then all your household necessities and pantry staples on the other.
   
   • To stay organized, try starting a monthly calendar or spreadsheet with all your meal ideas, favorite recipes, and shopping lists.^[75]
   • Watch for sales and coupons that you can use to stock up on shelf-stable ingredients like pasta, rice, quinoa, dried beans, canned ingredients, jarred sauces, and spices.^[76]
4. Prepare each meal, focusing on foods that take long to cook. On meal prep day, make the foods that take the longest to cook first, like quinoa and rice, dried beans and legumes, and roasted vegetables. Marinate tofu and other proteins on your prep day so you can easily pop them in the oven or in meals later in the week.^[77]
   
   • While foods are cooking on the stovetop or in the oven, chop vegetables and fresh fruit or wash and dry salad greens to use in other meals later in the week.^[78]
   • Try preparing staple foods that everyone in the family likes eating that you can easily grab for a snack. These might include hardboiled eggs, chopped fruit, or cooked beans.^[79]
5. Freeze half your meals and place the other half in the fridge. After you prepare and cook all the meals you’d like to eat for the week, place half of them in the fridge and the other half in the freezer in shallow air-tight containers.^[80]
   
   • Consider buying good-quality, microwave- and dishwasher-safe containers you can use over and over again to keep your meals organized.^[81]
   • If you’re not sure how long a meal will last in the fridge or freezer, refer to this helpful chart as a guideline.
   • Set your refrigerator to or below and your freezer to or below.^[82]
6. Defrost or reheat meals as the week goes on. Stick frozen meals in the fridge the night before you’d like to eat to defrost them. Reheat your food up to or above before serving.^[83]
   
   • Avoid thawing or marinating foods on the counter—this can increase the chances of food poisoning. The safest way to thaw foods is by placing them in the fridge.^[84]

References

1. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/vegan-blueberry-muffins-3362193
2. ↑ https://www.foodnetwork.com/recipes/green-smoothie-bowl-3414403
3. ↑ https://www.seriouseats.com/turkish-style-vegan-tofu-scramble-menemen-vegan-experience-recipe
4. ↑ https://www.seriouseats.com/vegan-chilaquiles-with-pepitas-charred-corn-and-black-beans
5. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/coconut-chia-pudding-in-a-jar-3363355
6. ↑ https://www.seriouseats.com/spicy-chard-smoothie-green-drink-pineapple-jalapeno-nonalcoholic-breakfast-drink-recipe
7. ↑ https://www.epicurious.com/recipes/food/views/vegan-banana-bread
8. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/vegan-pancakes-3362322
9. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/whole-wheat-vegan-waffles-3362499
10. ↑ https://www.foodnetwork.com/recipes/blueberry-coconut-breakfast-cookies-3415194
11. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/from-the-pantry-vegan-pear-cranberry-and-pecan-muffins-3363444
12. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/vegan-pinto-bean-breakfast-sausage-3364983
13. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/vegan-tofu-and-spinach-scramble-3362219
14. ↑ https://www.seriouseats.com/vegan-migas-mexican-style-fried-tortillas-tofu-recipe
15. ↑ https://www.seriouseats.com/vegan-crispy-potato-onion-mushroom-rosti-roesti-recipe
16. ↑ https://www.epicurious.com/recipes/food/views/vegan-muffins-sweet-potato-date
17. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/vegan-lemon-fettuccine-alfredo-3362345
18. ↑ https://www.seriouseats.com/chickpea-salad-cumin-celery-easy-recipe
19. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/vegan-cream-of-broccoli-soup-3362563
20. ↑ https://www.seriouseats.com/make-ahead-quinoa-salad-cucumber-tomato-parsley-mint-recipe
21. ↑ https://www.foodnetwork.com/recipes/ina-garten/gazpacho-recipe-1941264
22. ↑ https://www.seriouseats.com/ultimate-fully-loaded-vegan-nachos-recipe-food-lab-vegan-experience
23. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/vegan-saffron-risotto-3362876
24. ↑ https://www.seriouseats.com/carrot-rye-berry-salad-celery-cilantro-marcona-almond
25. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/15-minute-tofu-and-vegetable-stir-fry-3676440
26. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/shaved-brussels-sprouts-salad-with-pecans-5455769
27. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/vegan-curried-vegetable-chowder-9430495
28. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/creamy-vegan-macaroni-salad-10076514
29. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/vegan-chickpea-crab-cakes-3364958
30. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/baked-chickpea-patties-with-cucumber-and-tahini-4621832
31. ↑ https://www.thekitchn.com/how-to-make-the-ultimate-vegan-mac-and-cheese-251219
32. ↑ https://www.seriouseats.com/easy-lentil-soup-parsley-garlic-lemon-gremolata-recipe
33. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/vegan-scalloped-potatoes-3362839
34. ↑ https://www.thekitchn.com/how-to-make-vegan-eggplant-bolognese-232878
35. ↑ https://www.thekitchn.com/vegan-enchiladas-recipe-23279084
36. ↑ https://www.seriouseats.com/best-vegetarian-bean-chile-recipe
37. ↑ https://www.seriouseats.com/quick-and-easy-dairy-and-fat-free-colombian-vegetable-soup-recipe-vegan
38. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/vegan-shepherds-pie-9858813
39. ↑ https://www.seriouseats.com/vegan-frito-pie-hangover-chips-recipe
40. ↑ https://www.thekitchn.com/vegan-lasagna-268396
41. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/vegan-black-bean-and-sweet-potato-soup-9424811
42. ↑ https://www.thekitchn.com/recipe-slow-cooker-chickpea-tikka-masala-239539
43. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/spicy-vegan-sloppy-joes-recipe-2120219
44. ↑ https://www.seriouseats.com/west-african-inspired-vegan-peanut-sweet-potato-soup-recipe
45. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/vegan-lentil-burgers-3362403
46. ↑ https://www.seriouseats.com/mushroom-ragu-sauce-recipe
47. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/vegan-wild-rice-stuffed-butternut-squash-3362734
48. ↑ https://www.seriouseats.com/vegan-oatmeal-chocolate-chip-cookies
49. ↑ https://www.epicurious.com/recipes/food/views/peanut-butter-coconut-cream-cookie-sandwiches
50. ↑ https://www.thekitchn.com/cookie-recipe-lifechanging-veg-134691
51. ↑ https://www.seriouseats.com/vegan-mint-chip-ice-cream-recipe
52. ↑ https://www.ricardocuisine.com/en/articles/food-chemistry/610-the-scoop-on-homemade-ice-cream
53. ↑ https://www.thekitchn.com/vegan-carrot-cake-recipe-23294983
54. ↑ https://www.thekitchn.com/recipe-vegan-chocolate-ginger-cupcakes-dessert-recipes-from-the-kitchn-110949
55. ↑ https://www.thekitchn.com/vegan-double-chocolate-cookies-recipe-23280665
56. ↑ https://www.thekitchn.com/how-to-make-cashew-ice-cream-246662
57. ↑ https://www.ricardocuisine.com/en/articles/food-chemistry/610-the-scoop-on-homemade-ice-cream
58. ↑ https://www.foodnetwork.com/fnk/recipes/toasted-oat-and-nut-granola-8036087
59. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/vegan-potato-pepper-and-olive-phyllo-cups-3363202
60. ↑ https://www.seriouseats.com/zaatar-thyme-sesame-sumac-spiced-popcorn-flavor-recipe
61. ↑ https://www.thekitchn.com/vegan-cheese-sauce-loving-food-while-losing-weight-215138
62. ↑ https://www.foodnetwork.com/recipes/ina-garten/hummus-recipe-1940499
63. ↑ https://www.thekitchn.com/recipe-cheesy-vegan-kale-chips-snack-recipes-from-the-kitchn-179037
64. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/almond-cherry-pepita-bars-3532755
65. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/healthy-seed-and-oat-crackers-9488558
66. ↑ https://www.epicurious.com/recipes/food/views/warmed-spiced-olives
67. ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/mushroom-bacon-3364696
68. ↑ https://www.epicurious.com/recipes/food/views/fried-cashews-with-lime-zest-chile-thai-pepper-teigen
69. ↑ https://www.thekitchn.com/how-to-meal-prep-beginner-261658
70. ↑ https://pubmed.ncbi.nlm.nih.gov/25399031/
71. ↑ https://www.hsph.harvard.edu/nutritionsource/meal-prep/
72. ↑ https://www.hsph.harvard.edu/nutritionsource/meal-prep/
73. ↑ https://health.clevelandclinic.org/a-beginners-guide-to-healthy-meal-prep
74. ↑ https://www.hsph.harvard.edu/nutritionsource/meal-prep/
75. ↑ https://www.hsph.harvard.edu/nutritionsource/meal-prep/
76. ↑ https://www.hsph.harvard.edu/nutritionsource/meal-prep/
77. ↑ https://www.hsph.harvard.edu/nutritionsource/meal-prep/
78. ↑ https://www.hsph.harvard.edu/nutritionsource/meal-prep/
79. ↑ https://www.hsph.harvard.edu/nutritionsource/meal-prep/
80. ↑ https://www.foodsafety.gov/keep-food-safe/4-steps-to-food-safety
81. ↑ https://health.clevelandclinic.org/a-beginners-guide-to-healthy-meal-prep
82. ↑ https://www.foodsafety.gov/keep-food-safe/4-steps-to-food-safety
83. ↑ https://www.foodsafety.gov/keep-food-safe/4-steps-to-food-safety
84. ↑ https://www.foodsafety.gov/keep-food-safe/4-steps-to-food-safety