Easy Vegan Breakfast Meal Prep Ideas for a Healthy and Energizing Week

Let’s be real here – who actually has time for an elaborate breakfast in the morning?

Between getting ready for work, dropping the kids off at school, or squeezing in a morning workout, breakfast often falls to the wayside.

But guess what? I’ve got your back!

This post is jam-packed with vegan breakfast meal prep ideas that are not only scrumptious, but easy to make and to-go friendly.

And yep, sure did cover every craving you might have 😋

As a vegan, I understand the struggle of finding delicious and wholesome breakfast meals that can keep you satisfied and energized for the day ahead.

I’ve experimented with a variety of vegan breakfast meal prep options over the years and I’m here to share my favorite easy vegan breakfast meal prep ideas to help you enjoy a healthy and energizing week..

Vegan Breakfast Meal Prep: Easy and Delicious Plant-Based Options to Jumpstart Your Morning

What Foods do Vegans Eat for Breakfast?

Vegans have plenty of options when it comes to wholesome, delicious, and satisfying breakfast choices.

Vegan Breakfast Staples

Before we move onto some breakfast recipes, it’s important to recognize a few vegan breakfast staples. These are versatile ingredients that can be used in multiple recipes, making your meal prep even more efficient.

  • Oats (rolled, steel-cut, or instant)
  • Whole grain bread, bagels, or tortillas
  • Plant-based milks (such as almond, soy, or oat milk)
  • Nuts and seeds (chia, flax, walnuts, almonds, etc.)
  • Fresh fruits and vegetables
  • Spices and seasonings for a flavor punch
  • Tofu, tempeh, or protein-rich grains for a protein boost

These ingredients can be mixed and matched to create a variety of vegan breakfast options that cater to different tastes and nutritional preferences.

Is it OK to Meal Prep Breakfast?

Absolutely! Meal prepping is an efficient way to ensure you are nurturing your body with the right nutrients every morning, without the stress of deciding what to eat each day. Plus, it can help you maintain a balanced vegan diet and even achieve weight loss goals.

Here are some tips for successful vegan breakfast meal prep:

  1. Plan your meals in advance, ensuring you have a mix of sweet and savory options to keep things interesting.
  2. Allocate a specific day for meal prep, such as Sunday, to have a fresh start to the week.
  3. Invest in good-quality containers or jars to keep your prepped meals fresh and well-organized.
  4. Consider which meals can be prepared in larger batches and easily portioned out throughout the week.
  5. Try to incorporate variety in your breakfast recipes to avoid getting bored of the same meal every day.

How do Vegans Meal Prep for a Week?

Preparing meals in advance can be as simple or as involved as you’d like. Here, I share my top tips and suggestions for vegan breakfast meal prep for a week, saving you time and keeping your mornings stress-free:

  1. Plan Your Recipes: Sit down at the beginning of the week and plan out your vegan breakfasts. Choose a mix of easy and more elaborate recipes, including high-protein options, to keep things interesting.
  2. Shop Mindfully: With your meal plan in place, make a grocery list and stick to it. Purchasing only the ingredients you need can prevent waste and save you money.
  3. Batch Cooking: Prepare certain elements of your breakfasts, like oatmeal or smoothie packs, in bulk. This is a time-saving hack that you’ll undoubtedly appreciate during busy weekday mornings.
  4. Pre-portion: Portion out your breakfast ingredients into individual containers for quick and effortless mornings.
  5. Keep it Fresh: For items best enjoyed fresh, like avocado toast, prepare the ingredients separately and assemble them on the day you plan on eating it.

Vegan meal prep for the week

Go-To Vegan Meals

Your life’s about to get a whole lot easier (and yummier) choose a variety of vegan meals that you adore. Make sure they’re nutritionally balanced, flavor-packed, and easy to make in large quantities. But how do you ensure that? Well, lucky for you, I’ve got your vegan meal planning sorted 👇:

  • Breakfast: Overnight oats, smoothie bowls, chia pudding
  • Lunch: Buddha bowls, salads, wraps, stir-fry
  • Dinner: Veggie-loaded pasta, grilled tofu, curry dishes
  • Snacks: Hummus, energy bites, fruit salad, kale chips

Vegan Meal Prep Shopping List: Whatcha Gonna Buy?

With your meal plans in order, it’s shopping time!

Write down all your ingredients in categories like grains, veggies, fruits, beans & legumes, nuts & seeds, and tofu & tempeh (of course!)

This little bit of structure helps avoid those dreaded “Oops, I forgot the tomatoes” moments at the store.

Meal Prep Day: A Sunday Well-Spent

Set aside a day that you can commit to for meal prep (Sunday works best for most people). Block that time out and get ready to channel your inner chef! This is when all the chopping, dicing, blending, and casserole-layering goes down.

Let’s Get Cookin’!

Now to the fun part. Let’s talk cooking hacks that will make your vegan meal prep feel like a breeze!

Hack 1: Batch Cook Those Grains

Need a base for your Buddha bowls? Cook up a big batch of quinoa, brown rice, or couscous and add them to different recipes. Variety is the spice of life, people!

Hack 2: Veggie Roast Party

Roast! Roast! Roast! Roasting veggies brings out their natural flavors and can spice up your salad game, wrap game, and EVERYTHING game. Trust me!

Hack 3: Sauce it U

Rather than prepping meals from scratch, make sauces in bulk and freeze ’em! Pesto, marinara, Thai peanut sauce, alfredo (veganized, of course) – you name it!

Just pour over your grains and veggies, and you’ve got an instant flavor explosion.

Hack 4: Freeze

Who says frozen food can’t be fabulous? Prepare some meals in advance and freeze ’em. Think soups, stews, casseroles. Pop ’em out when you’re in a rush and enjoy a homecooked meal.

Hack 5: Supercharge with Superfoods

Sprinkle some chia seeds here, add some spirulina there… Superfoods can add a nutritional punch to any meal. Plus, they make you feel great. If that’s not an awesome way to start your morning i don’t know what is.

Hack 6: Blend, Blend!

Smoothies, dips, dressings!

Your blender is your BFF in the kitchen. From breakfast smoothies to hummus and salad dressings, blending will make your life easier.

Hack 7: Make Friends with Mason Jars

Salads, overnight oats, layered soups… Mason jars aren’t just for hipsters! They make your meals look pretty, and they’re practical. Win-win!

Vegan Kitchen Gadgets I Swear By

Wondering how to make all of this even EASIER? Check out these must-have kitchen gadgets that I personally swear by:

  • Instant Pot: One pot, so many possibilities! Soups, stews, rice – all done in a jiffy.
  • Air Fryer: For those kale chips and crispy tofu bites. You won’t believe it’s not fried!
  • High-Speed Blender: Smoothies, sauces, and soups so smooth you’ll want to write poetry about them.

How to Eat a Healthy Vegan Breakfast?

Meal prepping a healthy vegan breakfast is essential to ensure you’re starting your day with balanced, nutritious and energizing meals. Here are some of my favorite easy vegan breakfast meal prep recipes to get you started:

Vegan breakfast meal prep ideas

I’ll share my go-to vegan breakfast meal prep recipes that have never let me down. These delicious recipes will ensure that you start your day on a healthy and scrumptious note.

Overnight Oats

Overnight oats are the perfect grab-and-go vegan breakfast. Simply mix your rolled oats with your choice of plant-based milk, sweeteners, and toppings, and leave them in the refrigerator overnight.

  • Rolled oats
  • Chia seeds (optional)
  • Plant-based milk
  • Sweeteners (maple syrup, agave, etc.)
  • Toppings (berries, nuts, dried fruits, toasted coconut, etc.)

Breakfast Burritos

I love batch cooking a few breakfast burritos and freezing them for those super busy mornings. Just reheat them in the microwave or oven, and you’re good to go!

  • Whole grain tortillas
  • Scrambled tofu or tempeh
  • Seasonings (turmeric, cumin, and nutritional yeast)
  • Black beans or pinto beans
  • Salsa or avocado for added flavors

Smoothie Packs

If you’re into smoothies, having prepped smoothie packs in the freezer is a total GAME-CHANGER! Can you believe how easy it makes your mornings? Here’s how to whip up these tasty delights:

Smoothie Packs

  • Fruits: Choose your favorites – bananas, berries, pineapple, mango… You name it!
  • Greens: Spinach or kale. Sneak in those vitamins!
  • Protein source: Plant-based protein powder or tofu to give you that morning boost.
  • Nuts or seeds: Almonds, chia seeds, flax seeds for that perfect crunch.
  • Liquid: Your choice of plant-based milk or water.

Simply portion out these ingredients into freezer bags, and when you’re ready, just dump ’em into a blender. Blend, pour, and you’re out the door with a nutritious smoothie in hand!

Avocado Toast with a Twist

Now, who doesn’t love a good avo-toast? But let me tell you how to make it EVEN BETTER. Yep, you heard it here first!

  • Whole grain bread: Toasted to perfection.
  • Avocado: Mashed with a pinch of salt and pepper.
  • Toppings: Cherry tomatoes, roasted chickpeas, sprouts, or a sprinkle of #SuperSeeds like pumpkin or sunflower.
  • Extra Flavors: A dash of hot sauce or lemon juice.

And the twist? Try adding a dollop of hummus or vegan cream cheese. Seriously, it’s a game-changer.

Protein Pancakes with a Secret Ingredient

Pancakes for breakfast? Yes, please! Here’s my go-to vegan pancake recipe:

  • Whole wheat or oat flour
  • Plant-based milk
  • Baking powder
  • Sweetener (maple syrup)
  • Protein Powder
  • A secret ingredient to make these

Easy vegan meal prep – high protein

What are some high-protein vegan breakfast meal prep options?

Here are some of my favorite Vegan Protein Breakfast Ideas

  1. Tofu Scramble Vegan Breakfast: Think scrambled eggs, but plant-based! Tofu crumbles, mixed with veggies and savory seasonings, make for a protein-packed breakfast option. Pro tip: you can also stuff this scramble into a vegan breakfast burrito for those moments you need something more handheld.
  2. Vegan Breakfast Sandwiches: Get creative with your sandwich fillings – tempeh bacon, avocado, tomato, and a smear of vegan mayo will set you up for a power-packed day.
  3. Vegan Breakfast Bowls: Mix and match your favorite ingredients like quinoa, sautéed veggies, fresh fruit, and a nut-based sauce for endless possibilities.

Can I meal prep vegan breakfast burritos?

You may be thinking… is that even possible? Making a big batch of vegan breakfast burritos, freezing them, and having a mouthwatering breakfast at your fingertips for days to come?

Oh yes, it’s definitely possible.

Key Points to Keep in Mind for a Successful Meal Prep

  1. Choose freezer-friendly ingredients: Some veggies, like tomatoes and lettuce, don’t handle the freezer well. Stick to ingredients that can withstand the cold, like beans, tofu, and roasted peppers.
  2. Prepare wisely: Cool down cooked ingredients before assembling your burritos to prevent sogginess.
  3. Wrap ’em up tight: Use aluminum foil or plastic wrap to store your assembled burritos in the freezer, and keep the air out!
  4. Reheat like a pro: You don’t want a cold, hard burrito, right? Reheat your burrito in the oven or microwave for best results

Let’s Get Rollin’ – Vegan Breakfast Burrito Recipe Ideas:

The Classic Bean & Tofu Scramble


  • Tofu scramble
  • Black beans or pinto beans
  • Roasted peppers
  • Sautéed onions
  • Avocado or guacamole
  • Dairy-free cheese
  • Salsa
  • Whole wheat tortillas

The Hash Brown Lover


  • Tofu scramble
  • Frozen hash browns (check the ingredients to make sure they’re vegan!)
  • Dairy-free cheese
  • Sautéed kale or spinach
  • Pickled jalapeños (optional, but recommended 😉)
  • Whole wheat tortillas

The Quinoa & Sweet Potato Powerhouse


  • Cooked quinoa
  • Roasted sweet potato cubes
  • Black beans or pinto beans
  • Sautéed bell peppers
  • Avocado or guacamole
  • Whole wheat tortillas

Lazy Vegan Breakfast

If you’re anything like me, your mornings are full of sleepy eyes, messy hair, and the overwhelming feeling of “Do I REALLY have to get out of bed?” with these easy, scrumptious, and quick lazy vegan breakfast recipes, you’ll be HUNGRY for more.

1. Dreamy Chocolate Peanut Butter Smoothie

Can you say YUM? This Chocolate Peanut Butter Smoothie is not only a delicious way to start your day, but it’s also easy and quick! All you need is:

  • 1 ripe banana
  • 2 tbsp peanut butter
  • 2 tbsp cocoa powder
  • 1 cup unsweetened almond milk (or any other plant-based milk you prefer!)
  • 1 handful of ice

Just toss all of these ingredients into your blender, blend until smooth, and there you have it — the dreamiest, creamiest, and chocolatiest #LazyVeganBreakfast

2. Overnight Oats

Forget about standing by the stove and stirring oats for what feels like an eternity. With this Overnight Oats Paradise recipe, breakfast is served as soon as you open your eyes

3. Avocado Toast (Featuring Hummus)

Thinking… avo toast AGAIN? Hold on a second, Let’s elevate this timeless classic with a little something extra: HUMMUS.

  • 2 slices of your favorite whole-grain bread
  • 1 ripe avocado
  • 3 tbsp hummus
  • Salt, pepper, and garlic powder (to taste)
  • Optional toppings: cherry tomatoes, radish slices, and/or sprouts

Simply toast your bread, spread hummus on each slice, and mash your avocado on top. Season with salt, pepper, garlic powder, and any additional toppings. Voilà! Plant-Based Deliciousness in under 5 minutes…you’re welcome!

Gluten-Free Vegan Breakfast Recipes

  1. Vegan Granola Recipes: Ditch the store-bought versions and make your own customizable vegan granola with oats, nuts, seeds, dried fruit, and a natural sweetener like pure maple syrup. Pair with dairy-free yogurt or milk, you’re in for a treat!
  2. Vegan Pancake Meal Prep: Whisk up some gluten-free and vegan pancake batter on Sunday and store cooked flapjacks in the fridge for a quick and easy breakfast treat. Top with fresh fruit and maple syrup, and you’ll be dancing your way into the day.
  3. Vegan Overnight Oats Recipes: Combine gluten-free oats, chia seeds, plant-based milk, and your favorite fruits and spices for an effortless and delicious breakfast that’ll be ready when you are.

Low Carb Vegan Breakfast Options

  1. Vegan Brunch Meal Prep: Opt for a savory, low-carb option like a loaded veggie and avocado salad or a veggie-packed vegan frittata made with chickpea flour.
  2. Vegan Breakfast Smoothies: Blend up some leafy greens,
  3. nut butter, low-carb fruits like berries, and a splash of unsweetened almond milk. Add a scoop of your favorite plant-based protein powder for an extra kick!

Vegan Chia Seed Pudding

Chia seed pudding is like having dessert for breakfast, and who doesn’t want that? Plus, it’s LOW-CARB!

  • Chia Seeds: These tiny seeds pack a nutritional punch!
  • Plant-Based Milk: Opt for unsweetened versions to keep it low-carb.
  • Sweeteners: Stevia or monk fruit for that sweet taste without the carbs.
  • Toppings: Fresh berries, nuts, or even a sprinkle of unsweetened cocoa.

Mix it all up, let it sit overnight, and BAM! You’ve got a tasty, guilt-free treat in the morning.

Vegan Breakfast Stir-Fry

Get that wok ready, ’cause this stir-fry’s going to rock your morning!

  • Tofu or Tempeh: A protein-packed base.
  • Veggies: Whatever’s in season or in your fridge! Think peppers, zucchini, broccoli.
  • Seasonings: Soy sauce (or Tamari for gluten-free folks), ginger, garlic. Spice it up!
  • Low-carb Noodles: Shirataki noodles work great here.

Stir it, fry it, love it! You can even prepare this in advance and heat it up for a quick, savory start to your day.

Keto Vegan Pancakes

Pancakes that are both vegan AND keto? You betcha!

  • Almond Flour or Coconut Flour: These are your low-carb friends.
  • Flaxseed Meal: For that eggy texture.
  • Plant-Based Milk: Unsweetened, as always!
  • Baking Essentials: Baking powder, a pinch of salt.
  • Toppings: Sugar-free syrup, fresh berries, or nut butter.

Cook ’em up just like regular pancakes, and indulge without the carb overload. Heavenly! 🌱

Let’s Wrap It Up, Shall We?

We’ve explored some incredibly tasty, vegan breakfast options that will surely get your engines revving without weighing you down!

Whether you’re looking for a low-carb, keto-friendly meal or an indulgent treat, there’s something here for everyone.

So get creative in the kitchen (or don’t – it’s ok to be lazy sometimes!) and enjoy these delicious vegan breakfast recipes!

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