Dear Mom, I Wrote 17 Easy Vegetarian Meal Prep Recipes

17 Quick Vegetarian Recipes

Dear Mom,

Just because you and dad love meat doesn’t mean you can’t enjoy the beauty of vegetarian dishes.

If anything, you can use these recipes and add salmon, steak, shrimp, etc to create a full regular meal you are used to eating.

Are you tired of making the same “healthy” things over and over?

Are you craving healthy food that has a lot of flavor?

Have you ever wondered how you can make vegetables with more depth of flavor with barely any effort?

These 17 vegetarian meal prep recipes are the solution.

Luckily for you, this passion project website of mine was created to bridge the gap in your culinary creativity and to teach you simple and easy ways to prepare flavorful food with optimal nutrient retention.

Here are 17 delicious vegetarian meal prep recipes that will fuel you for a successful and productive week.

The importance of juicing in your vegetarian meal prep

You will need a vegetable juicer to take full advantage of these vegetarian meals. Click here to browse and check out current pricing.

I have used many different types and for home cooking use and I do not notice much of a difference between the different qualities of vegetable juicers.

These vegetarian meal prep recipes are great on their own, but they can very easily be modified to add meats or remove meats to make completely vegan.

The versatility of these chef-developed vegetarian meal prep recipes make them applicable to any diet and situation!

Pan seared brussels sprouts with lentils and kale

1/2 Cup          Brussels Sprouts, cut in half

1/4 Cup          Kale, peeled away from the stem

1/4 Cup          Lentils

3/4 Cup          Water

1/4 Ea             Sweet Onion, diced

1/4 Cup         Sunflower Seeds, toasted

1 Tbsp            Garlic, chopped

1/2 Ea             Lemon, juiced

1/4 Tsp           Cumin

To Taste         Salt

In a small pan, sweat your onions and garlic with olive oil. Once these vegetables become tender, add your cumin, sunflower seeds, salt, and lentils.

Saute these ingredients until the lentils start to brown slightly. This will add a layer of toastiness to your lentils and change the dynamic of their flavor.

Add the water and simmer for 15-20 minutes, or until the lentils are tender.

In a separate pan, heat grape seed, safflower, rice bran, or canola oil with the Brussels sprouts laid face down in the pan.

Season with salt and leave unmoved until you start to see the edges of the Brussels sprouts rich in a caramelized color. Throw the kale on top and start to toss or stir the vegetables in the pan.

Turn off the heat and add the lemon juice for acidity and to shock the temperature of the pan, to slow down the cooking and heat transfer.

Immediately remove from the pan. This will leave the tops of the Brussels sprouts somewhat raw.

This will ensure maximum nutrient retention (since nutrients degrade in the cooking process), leaving your Brussels sprouts and kale full of life and nutrients!

Green rice with bok choy, kale, and nori

1 Cup       Jasmine rice

1 Bu          Parsley

1 Bu          Cilantro

All             Kale Stems

1 Ea           Baby Bok Choy

1/4 Cup     Nori Seaweed, chopped

1/2 Cup     Kale, peeled away from the stems

1 Tbsp       Sesame Oil

1 Tsp         Chopped Garlic

To Taste    Salt

Wash and drain your rice thoroughly until the drain off from the rice is clear.  Set aside in your rice cooker or pot.

Gather your parsley, cilantro and kale stems. Pass them through the juicer. You will need 1 cup of green juice for this recipe.

If you yield less than one cup, make up the difference with juiced cucumber or water. Combine with the rice in the rice cooker or pot. Cook until finished.

In a separate pan, saute your baby bok choy, garlic, salt, and kale until tender and rich in green color. Remove from the heat and add your chopped nori and sesame oil. Reserve until your green rice is finished.

Supercharged parsley rice with turmeric pickled daikon and radishes

1 Cup          Jasmine Rice

3 Bu           Parsley

1 Bu           Radishes, halved

1/4 Tsp       Mustard Seeds

1 Tsp          Dijon Mustard

1/2 Tsp       Honey

1/4 Cup      Daikon Radish

1/4 Cup      Vinegar, any kind

1/4 Cup      Sugar, granulated

1/2 Cup      Water

1/2 Tsp       Turmeric, ground

To Taste     Salt

Wash and drain your rice thoroughly until the drain off from the rice is clear.  Set aside in your rice cooker or pot.

Pass your parsley through the juicer. You will need 1 cup of green juice for this recipe. If you yield less than one cup, make up the difference with juiced cucumber or water. Combine with the rice in the rice cooker or pot. Cook until finished.

Slice your daikon into 1/4 inch slices. In a small pot, heat your vinegar, turmeric, water, and sugar. Bring to a boil and pour over your daikon. Chill before use.

In a separate pan, saute your radishes until they are brown and caramelized. Add your mustard seeds and Dijon mustard. Season with salt and remove from the heat. Stir in your honey and reserve until your rice is ready.

Once the turmeric daikon pickles are cooled, combine with the honey-mustard radishes.

Super green cous cous with kale and lemon citronette

2/3 Cup          Couscous, fine

1/2 Cup          Kale, peeled away from the stem

1 Tbsp            Garlic, chopped

1 Bu               Parsley

1 Bu               Cilantro

ALL               Kale Stems

1/4 Cup         Lemon Juice

1/2 Tsp          Dijon Mustard

1/2 Tsp          Sugar

3/4 Cup         Olive Oil

To Taste        Salt

Place your couscous in a bowl. Reserve.

Gather your parsley, cilantro and kale stems. Pass them through the juicer. You will need 1 cup of green juice for this recipe. If you yield less than one cup, make up the difference with juiced cucumber or water.

Place in a pot with salt and bring to a boil. Once boiled, pour over the bowl of couscous and wrap with plastic wrap or cover with an airtight lid. The couscous will absorb the liquid and that is when you know it is finished. Reserve for 20 minutes.

In a small pot, place the garlic, kale and a touch of water. Heat this over high heat until the kale is barely wilted.

In a separate bowl, combine your lemon juice, a few splashes of water, salt, sugar and dijon mustard. Whisk this together. While whisking, slowly pour in the olive oil to emulsify into your dressing.

This is the same process as a vinaigrette. The citronette is a cousin of the vinaigrette that only uses citrus juice as your acid.

When your couscous is finished, use a fork to drag across the surface. This is called fluffing your couscous and it will ensure a light, non-clumpy final product.

Dress your kale with the citronette and place your kale on top of the couscous. This preparation is great with a fried egg on top.

Quinoa and rice with asparagus, soy dressing, and black sesame

1/2 Cup          Quinoa

1/4 Cup         Rice

1/2 Cup        Asparagus

1 Tbsp          Sesame Oil

1 Tsp           Tamari Gluten-Free Soy Sauce

1/4 Tsp       Black Sesame Seeds

To Taste     Salt

Heat the quinoa in a pan until you start smelling a toasting flavor. Immediately cover with 2 cups of water and salt. Boil until the quinoa is tender. Strain and reserve.

Wash your rice and strain the liquid until the water comes out clear. Place in a rice cooker or pot with 1/4 Cup of water and cook until finished. Once cooled, combine with the quinoa.

In a bowl, combine your Tamari gluten-free soy sauce, black sesame seeds, and sesame oil. Dress the quinoa and rice with this and reserve some to toss your asparagus in after cooking.

In a saute pan, add olive oil and cook your asparagus until the color brightens up. Season with salt, sesame seeds, and your dressing.

Toasted farro with blueberries, kabocha squash, and citronette

1/2 Cup          Farro

1/2 Cup          Kabocha Squash, diced

1/4 Cup         Blueberries

1/2 Bu          Parsley, chopped

1/4 Cup         Lemon Juice

1/2 Tsp          Dijon Mustard

1/2 Tsp          Sugar

3/4 Cup         Olive Oil

To Taste        Salt

Place oil in a pot and toast your farro. You should see the color change from a beige to a darker brown. Add 2 cups of water, salt, and boil until tender. Reserve.

In a separate bowl, combine your lemon juice, a few splashes of water, salt, sugar and dijon mustard. Whisk this together. While whisking, slowly pour in the olive oil to emulsify into your dressing.

This is the same process as a vinaigrette. The citronette is a cousin of the vinaigrette that only uses citrus juice as your acid.

In a saute pan, caramelize your kabocha squash with a little bit of oil and salt. Throw in your parsley, blueberries, citronette dressing, and farro. Remove from heat and season with salt.

Steamed broccoli with nori, garlic and green rice

1/2 Cup          Broccoli

1/4 Cup          Nori Seaweed, chopped

1/4 Cup         Rice

2 Tbsp          Garlic, chopped

1 Tbsp          Sesame Oil

1/2 Bu         Parsley

ALL            Broccoli Stems

To Taste     Salt

Wash and drain your rice thoroughly until the drain off from the rice is clear.  Set aside in your rice cooker or pot.

Pass your parsley and broccoli stems through the juicer. You will need 1 cup of green juice for this recipe.

If you yield less than one cup, make up the difference with juiced cucumber or water. Combine with the rice in the rice cooker or pot. Cook until finished.

In a small pot, steam your broccoli and garlic with salt. When the broccoli is finished, add the sesame oil and nori.

Carrot couscous with raisins, Brussels sprouts, and beet greens

2/3 Cup          Couscous

1 Cup            Carrot Juice

1/4 Cup         Raisins

1/4 Cup         Beet Greens

1/4 Cup        Brussels Sprouts

1/4 Ea          Lemon, juiced

To Taste       Salt

Place your couscous in a bowl. Reserve.

Gather your carrots. Pass them through the juicer. You will need 1 cup of carrot juice for this recipe. If you yield less than one cup, make up the difference with more carrots or water.

Place in a pot with salt and bring to a boil. Once boiled, pour over the bowl of couscous and wrap with plastic wrap or cover with an airtight lid. The couscous will absorb the liquid and that is when you know it is finished. Reserve for 20 minutes.

In a separate pan, heat grapeseed, safflower, rice bran, or canola oil with the brussels sprouts laid face down in the pan. Season with salt and leave unmoved until you start to see the edges of the brussels sprouts rich in a caramelized color.

Throw the beet greens on top and start to toss or stir the vegetables in the pan. Turn off the heat and add the lemon juice for acidity and to shock the temperature of the pan, to slow down the cooking and heat transfer. Immediately remove from the pan.

This will leave the tops of the brussels sprouts somewhat raw. This will ensure maximum nutrient retention (since nutrients degrade in the cooking process), leaving your brussels sprouts and kale full of life and nutrients.

When your couscous is finished, use a fork to drag across the surface. This is called fluffing your couscous and it will ensure a light, non-clumpy final product.

Beets, beet greens, radishes, quinoa and rice

1/4 Cup          Baby Beets

1/4 Cup          Beet Greens

1 Tbsp            Shery Vinegar

1/4 Cup          Radishes

1/4 Tsp           Mustard Seeds

1 Tsp              Dijon Mustard

1/2 Tsp           Honey

1/2 Cup          Quinoa

1/4 Cup         Rice

Heat the quinoa in a pan until you start smelling a toasting flavor. Immediately cover with 2 cups of water and salt. Boil until the quinoa is tender. Strain and reserve.

Wash your rice and strain the liquid until the water comes out clear. Place in a rice cooker or pot with 1/4 Cup of water and cook until finished. Once cooled, combine with the quinoa.

In a pot, bring water 4 cups of water to a boil with your sherry vinegar. Place the beets inside and boil until they are fork tender. Strain and cool. Once cool, remove the skins with a paper towel. Cut into quarters and reserve.

In a separate pan, saute your radishes, beet greens, and beets until the radishes are nice and tender. Add your mustard seeds and Dijon mustard. Season with salt and remove from the heat.

Stir in your honey and reserve until your rice and quinoa are ready.

Sweet potatoes with scallions, lentils, and garlic

1 Ea          Sweet Potato

1/4 Cup     Lentils

3/4 Cup     Water

1/4 Ea       Sweet Onion, diced

1 Tbsp       Garlic, chopped

1/4 Cup     Scallions, chopped

Dampen several paper towels with water and wrap around the sweet potato. Microwave for 5-7 minutes, or until the sweet potato is cooked. Cool down then peel the skin away from the sweet potato and large dice.

In a small pan, sweat your onions and garlic with olive oil. Once these vegetables become tender, add your salt and lentils. Saute these ingredients until the lentils start to brown slightly.

This will add a layer of toastiness to your lentils and change the dynamic of their flavor. Add the water and simmer for 15-20 minutes, or until the lentils are tender. Toss in the scallions and stir.

Radishes with sauteed garlic spinach, green beans, and quinoa rice blend

1/2 Cup         Quinoa

1/4 Cup         Rice

1/2 Cup         Spinach

1 Tbsp           Garlic

1/4 Cup         Green Beans

1/4 Cup         Radishes

1/4 Tsp          Mustard Seeds

1 Tsp             Dijon Mustard

1/2 Tsp          Honey

Heat the quinoa in a pan until you start smelling a toasting flavor. Immediately cover with 2 cups of water and salt. Boil until the quinoa is tender. Strain and reserve.

Wash your rice and strain the liquid until the water comes out clear. Place in a rice cooker or pot with 1/4 Cup of water and cook until finished. Once cooled, combine with the quinoa.

In a separate pan, saute your radishes, garlic, green beans, and spinach until the radishes are nice and tender.

Add your mustard seeds and Dijon mustard. Season with salt and remove from the heat. Stir in your honey and reserve until your rice and quinoa are ready.

Quinoa and rice Shirazi salad with lemon and parsley

1/2 Cup         Quinoa

1/4 Cup         Rice

1 Bu              Parsley, roughly chopped

1/2 Cup         Cucumber, diced

1/2 Cup         Tomato, diced

1/4 Cup         Garbanzo Beans

2 Tbsp           Sesame Oil

1 Tsp             Oregano

1/4 Cup         Lemon Juice

1/2 Tsp          Dijon Mustard

1/2 Tsp          Sugar

3/4 Cup         Olive Oil

To Taste        Salt

Heat the quinoa in a pan until you start smelling a toasting flavor. Immediately cover with 2 cups of water and salt. Boil until the quinoa is tender. Strain and reserve.

Wash your rice and strain the liquid until the water comes out clear. Place in a rice cooker or pot with 1/4 Cup of water and cook until finished. Once cooled, combine with the quinoa.

Mix together the garbanzo beans, parsley, tomatoes, and cucumbers. Toss this with the sesame oil and oregano.

In a separate bowl, combine your lemon juice, a few splashes of water, salt, sugar and dijon mustard. Whisk this together. While whisking, slowly pour in the olive oil to emulsify into your dressing.

This is the same process as a vinaigrette. The citronette is a cousin of the vinaigrette that only uses citrus juice as your acid.

Combine the quinoa, rice, veggies and dress with the vinaigrette. Season with salt.

Brothy lentils with baby bok choy, sesame oil, and sunflower seeds

1/4 Cup          Lentils

1 Cup             Water

1/4 Ea            Sweet Onion, diced

1/4 Cup         Sunflower Seeds, toasted

1 Tbsp           Garlic, chopped

1/2 Cup         Baby Bok Choy, diced

1 Tbsp           Sesame Oil

In a small pan, sweat your onions and garlic with olive oil. Once these vegetables become tender, add your sunflower seeds, salt, and lentils. Saute these ingredients until the lentils start to brown slightly.

This will add a layer of toastiness to your lentils and change the dynamic of their flavor. Add the water and simmer for 15-20 minutes, or until the lentils are tender.

Once the lentils are finished cooking, add in your bok choy and sesame oil. Season with salt and cook until the bok choy is tender.

Lentils with toasted almonds, green beans, and nori

1/4 Cup          Lentils

1 Cup             Water

1/4 Ea            Sweet Onion, diced

1 Tbsp           Garlic, chopped

1 Bu              Cilantro

1/4 Cup         Almonds, sliced

1/2 Cup         Green Beans

1/4 Cup         Nori Seaweed, chopped

1/2 Tsp          Chili Powder or Cayenne

1 Tsp             Black Sesame Seeds

In a small pan, sweat your onions and garlic with olive oil. Once these vegetables become tender, add the salt and lentils. Saute these ingredients until the lentils start to brown slightly.

This will add a layer of toastiness to your lentils and change the dynamic of their flavor. Add the water and cilantro. Simmer for 15-20 minutes, or until the lentils are tender.

Toast your almonds over low heat in a saute pan and oil. Drain on a paper towel to soak up any residual oil. Season with salt.

In a separate bowl, combine your chopped nori, chili powder or cayenne and black sesame seeds. Reserve in an airtight container for further use.

In a saute pan, steam your green beans with a splash of water and salt. Once cooked, combine with the furikake seaweed mixture and top with almonds.

Broccoli with nori, rainbow chard, and pickled chard stems

1/2 Cup          Broccoli

1/4 Cup          Nori Seaweed, chopped

1/4 Cup          Rainbow Chard Leaves

1/4 Cup          Rainbow Chard Stems

1/4 Cup          Vinegar, any kind

1/4 Cup         Sugar

1/2 Cup         Water

Steam your broccoli in a pot with a little bit of water. Toss in your rainbow chard leaves, nori seaweed, and salt.

Slice your rainbow chard stems into tiny squares. Bring the vinegar, water, and sugar to a boil. Once boiled, pour over the chard stems then cool. Once cooled, toss in with your broccoli mix.

Broccoli and pasta shells with sunflower seed pistou

1/4 Cup          Broccoli

1/4 Cup          Pasta Shells

1/4 Cup          Sunflower Seeds

1/4 Cup          Basil

1/4 Cup          Parsley

1 Tbsp            Garlic, chopped

1/4 Cup          Olive Oil

In a pot of boiling water, cook your pasta shells. Strain and reserve.

In the same pot of water, boil your broccoli with salt. Strain and reserve.

In a small bowl, add your sunflower seeds, chopped basil, chopped parsley, garlic, and olive oil. Season with salt. Toss your broccoli and pasta shells in this pistou or reserve until ready to serve.

Beet greens with cumin almonds, green beans, and sweet potatoes

1 Ea          Sweet Potato

1 Tbsp       Brown Sugar

1/4 Cup     Almonds, sliced

1/2 Tsp      Cumin, ground

1/4 Cup     Green Beans

1/2 Cup     Beet Greens

1 Tbsp       Garlic, chopped

Dampen several paper towels with water and wrap around the sweet potato. Microwave for 5-7 minutes, or until the sweet potato is cooked. Cool down then peel the skin away from the sweet potato and mash with the brown sugar and salt.

Toast your sliced almonds in a saute pan with oil. Once cooled, season with cumin and salt.

Sweat your garlic, green beans, and beet greens in a saute pan with a touch of olive oil. Season with salt and cook until the beet greens become tender.

Time to cook!

Use these simple recipes to create and further develop your meal prep with lunches and dinners for the years to come! Substitute, omit or push these ingredients even further to enhance these meals to your personal taste.

In this list, I have covered easy cooking methods such as: steaming, sauteing, boiling, pickling, stewing. Also, making simple, yet flavorful, dressings!

You can make most, if not all, of these within 30 minutes and have very healthy meals ready for you and Dad. It could also be something you tag team and cook together!

What was the recipe that stood out the most to you?

Curiously Yours,

Matthew