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Vegetarian Low-Calorie Meal Prep is cooking a few plant-based recipes in one session so lunch is ready all week. These 9 recipes come from trusted cooks, and every card lists 98 to 413 calories per serving, as given by its source. Most take 15 to 50 minutes.
My first attempt at meal prep was five different recipes in one Sunday. I finished at nine at night and could not face eating any of it. Now I make one soup, one salad and one breakfast, and that small plan is what I recommend to beginners.
What Makes Vegetarian Meal Prep Low in Calories?
Low-calorie vegetarian meals lean on beans, lentils, tofu and vegetables, which fill you up for fewer calories than cheese-heavy or fried dishes. Broth-based soups and fresh salads are the easiest to batch. Your own calorie needs depend on your age, size and activity level.
- Base: beans, lentils, chickpeas or tofu for protein and fiber.
- Volume: vegetables, leafy greens and broth.
- Fat: measured olive oil, not a free pour.
- Extras: cheese, cream and toppings in small amounts.
Vegetarian Low-Calorie Meal Prep at a Glance
Use this table to pick by calories, time and storage. The calories and keeping times are the ones each source gives, not mine. Some calorie figures exclude rice or toppings, so read the recipe card.
| # | Recipe | Time | Calories per serving | Keeps (per source) |
|---|---|---|---|---|
| 1 | Spinach Feta Egg Muffins | 30 min | 122 per muffin | 5 days fridge |
| 2 | Lentil Tabbouleh | 20 min | 98 | 3 days fridge |
| 3 | Lentil Salad with Feta | 15 min | 343 | 4 days fridge |
| 4 | Easy Tofu Soup | 30 min | 247 | 3 to 4 days fridge, 3 months freezer |
| 5 | Creamy Potato Leek Soup with Skyr | 30 min | 330 | 3 days fridge, 3 months freezer |
| 6 | Curry Lentil Soup | 40 min | 395 | 4 days fridge, 3 months freezer |
| 7 | Marry Me Butter Beans | 20 min | 383 | 3 days fridge |
| 8 | Easy Chickpea Stew | 30 min | 386 | 4 days fridge, 3 months freezer |
| 9 | Vegetarian Chili | 50 min | 413 | 5 days fridge, 3 months freezer |
9 Vegetarian Low-Calorie Meal Prep Recipes for Beginners
Each recipe links to the original cook's page. Times, servings, calories, protein and fiber come from the source. Where an ingredient might hide added sugar, or a cheese may not be strictly vegetarian, the tip flags it.
1. Spinach Feta Egg Muffins (30 Minutes)
Eggs and cottage cheese are whisked, poured over spinach and feta in a six-cup muffin tin, and baked for about 20 minutes. Each muffin is only 122 calories, so they make a quick breakfast or snack. A single batch covers most of the week.
Ingredients
- 6 large eggs
- 1 cup cottage cheese
- 1/2 tsp kosher salt
- 1/4 tsp black pepper
- 1/2 cup chopped baby spinach
- 1/3 cup crumbled feta cheese
- Nonstick spray or olive oil, for the tin
Instructions
- Heat the oven to 350°F and grease a 6-cup muffin tin.
- Whisk the eggs, cottage cheese, salt and pepper until combined.
- Divide the spinach and feta among the cups, then pour the egg mixture over the top, filling each a little more than halfway.
- Bake 18 to 20 minutes, until the edges brown and the tops are set.
- Cool at least 5 minutes before removing from the tin.
Tip: Storage: the source says refrigerate up to 5 days and microwave 20 to 30 seconds. An author comment says they freeze up to 3 months. Strict vegetarians should choose feta made without animal rennet.
Recipe source: Simply Happy Foodie, by Sandy Clifton
2. Lentil Tabbouleh (20 Minutes)
Canned lentils replace the bulgur in this tabbouleh, and a huge amount of parsley, mint and tomato does the rest. It takes 20 minutes with no cooking and comes in at 98 calories a serving, which makes it a good light side or a lunch topper.
Ingredients
- 1 can (15 oz) brown, green or black lentils, rinsed and drained
- 1/2 lb tomatoes, finely diced
- 3 packed cups flat-leaf parsley, finely chopped
- 1/4 cup fresh mint leaves, finely chopped
- 4 scallions, finely chopped (white part only, per the card)
- 2 tbsp extra virgin olive oil
- 2 tbsp lemon juice
- 1 tsp salt
- 1/8 tsp black pepper
Instructions
- Drain the lentils well, dice the tomatoes, and finely chop the parsley, mint and scallions.
- Put everything in a mixing bowl and season with the olive oil, lemon juice, salt and pepper.
- Toss until combined, then taste and adjust the salt and lemon.
Tip: Storage: the source says up to 3 days in the fridge. It can be mixed the day before, but season it shortly before serving so the salt does not pull water out of the tomatoes. Do not freeze.
Recipe source: The Plant Based School, by Nico Pallotta
3. Lentil Salad with Feta (15 Minutes (with canned lentils))
Canned lentils are tossed with cherry tomatoes, cucumber, red onion, olives, parsley and feta, then dressed with olive oil, lemon and Dijon. Fifteen minutes with canned lentils, no reheating, and the author says it tastes better after an hour or two in the fridge.
Ingredients
- 2 cans (15 oz each) lentils (green, black or brown), or 3 cups cooked
- 2 cups cherry tomatoes, quartered
- 1 1/2 cups diced cucumber (about 1 medium)
- 1/2 red onion, thinly sliced or diced
- 1/3 cup olives (Kalamata or Taggiasche)
- 3 tbsp fresh parsley, chopped
- 3 1/2 oz feta, crumbled (or non-dairy feta)
- Dressing: 3 tbsp extra virgin olive oil
- Dressing: 2 tbsp fresh lemon juice
- Dressing: 1 tbsp Dijon mustard
- Dressing: 1 clove garlic, grated
- Dressing: 1/2 tsp cumin (optional)
- Dressing: 1 tsp salt
- Dressing: 1/8 tsp black pepper
Instructions
- Drain and rinse the canned lentils and add them to a large bowl. If using dried lentils, simmer them in salted water until tender and drain.
- Add the tomatoes, cucumber, onion, olives, feta and parsley.
- Whisk the oil, lemon juice, mustard, garlic, cumin, salt and pepper, then pour over the salad.
- Toss well and adjust the salt.
Tip: Storage: the source says up to 4 days in the fridge, with no freezing advice. Add delicate greens or avocado just before serving. Sugar flag: check the labels on Dijon mustard and canned lentils.
Recipe source: The Plant Based School, by Nico Pallotta
4. Easy Tofu Soup (30 Minutes)
Firm tofu, two kinds of mushrooms, broccoli and peas simmer in a ginger and garlic broth seasoned with reduced-sodium soy sauce. Dried shiitakes give it depth. At 247 calories and 17 grams of protein a bowl, it is one of the lighter, more filling soups here.
Ingredients
- 16 oz firm tofu, diced
- 2 tbsp olive oil
- 3 cloves garlic, grated
- 1 1/2 inches ginger, grated
- 1/2 red hot chili, thinly sliced
- 3/4 cup dried mushrooms (shiitake recommended)
- 8 oz mushrooms, chopped
- 3 tbsp reduced-sodium soy sauce
- 6 cups vegetable broth
- 1 cup broccoli florets
- 3/4 cup frozen peas
- 1 heaping tbsp miso paste (optional)
- 4 servings noodles (optional)
- 1/2 tsp salt
- Black pepper
- Scallion, cilantro and sesame oil, to garnish
Instructions
- Soak the dried mushrooms in hot water for 5 minutes. Heat the oil in a large pot and sauté the garlic, ginger and chili for 1 minute.
- Add the squeezed-out dried mushrooms (save the soaking water), the fresh mushrooms, soy sauce, salt and pepper, and cook 5 minutes.
- Pour in the broth and the strained soaking water and bring to a boil. Add the tofu, broccoli and peas and simmer 10 to 15 minutes.
- If you like, stir in miso dissolved in a little hot broth just before turning off the heat.
- Adjust the seasoning and serve with scallion, cilantro and sesame oil.
Tip: Storage: the source says refrigerate 3 to 4 days and freeze the broth up to 3 months. Cook noodles separately. Sugar flag: soy sauce, miso and vegetable broth can contain small amounts of sugar, so check labels.
Recipe source: The Plant Based School, by Nico Pallotta
5. Creamy Potato Leek Soup with Skyr (30 Minutes)
Leeks, onion and Yukon Gold potatoes simmer in broth with thyme and are blended smooth with skyr instead of cream. It is the comfort-food pick on this list, ready in 30 minutes, and the source says the flavor deepens overnight.
Ingredients
- 2 tbsp extra virgin olive oil
- 1 large white onion
- 1 1/2 lb leeks (white and light green parts), trimmed and sliced
- 1 1/2 lb Yukon Gold potatoes, peeled and chopped
- 4 cups vegetable broth (or bouillon powder dissolved in water)
- 1/2 tsp dried thyme (or 3 sprigs fresh)
- 1/2 cup skyr, plus more for topping (Greek yogurt can substitute)
- 3/4 tsp salt, plus black pepper
- 2 tbsp chives, to garnish
Instructions
- Halve the leeks lengthwise, rinse well, and slice them thinly with the onion. Sauté in the hot olive oil for about 5 minutes until soft.
- Add the potatoes, broth, thyme, salt and pepper and simmer 15 to 20 minutes, until tender.
- Turn off the heat, stir in the skyr, and blend with an immersion blender or in batches in a blender.
- Adjust the seasoning and serve with extra skyr, pepper and chives.
Tip: Storage: the recipe card says 3 days in the fridge and the FAQ says 4, so go with 3. The source says freeze up to 3 months. Sugar flag: use plain, unsweetened skyr or yogurt and check the broth label.
Recipe source: The Plant Based School, by Nico Pallotta
6. Curry Lentil Soup (40 Minutes)
Dried lentils, potatoes, carrots and kale simmer in a broth flavored with curry powder, turmeric, cumin and ginger. There is no pre-soaking and almost no hands-on cooking. It has 23 grams of fiber a serving, according to the source, and gets better after a day.
Ingredients
- 2 tbsp olive oil
- 1 large onion, chopped
- 2 carrots, cut into discs
- 3 cloves garlic, grated
- 1 tsp grated ginger
- 2 tsp curry powder
- 1 tsp turmeric
- 1 tsp ground cumin
- 1/4 tsp red pepper flakes
- 5 cups vegetable broth (more if needed)
- 1 can (15 oz) crushed tomatoes
- 1 cup dried green or brown lentils
- 1 lb potatoes, peeled and cut into bite-size chunks
- 5 oz kale or spinach, chopped
- 1 tsp salt
- 1/8 tsp black pepper
Instructions
- Heat the olive oil in a large pot and sauté the onion and carrots for about 3 minutes.
- Add the garlic, ginger, curry powder, turmeric, cumin and pepper flakes and cook about 1 minute.
- Add the broth, crushed tomatoes, lentils, potatoes and kale, then season with salt and pepper.
- Simmer about 30 minutes, stirring now and then, until the lentils are cooked.
- Taste, adjust the salt, and serve.
Tip: Storage: the source says up to 4 days in the fridge or up to 3 months frozen. Sugar flag: crushed tomatoes and vegetable broth are packaged, so check labels, and use unsweetened yogurt if you top it.
Recipe source: The Plant Based School, by Nico Pallotta
7. Marry Me Butter Beans (20 Minutes)
Butter beans simmer in a tomato paste and broth sauce with a splash of cream, then sun-dried tomatoes, spinach, basil and Parmesan go in at the end. It is a 20-minute skillet and a good first recipe if you are new to meal prep.
Ingredients
- 2 tbsp olive oil
- 2 cloves garlic, grated
- 1/2 tsp red pepper flakes
- 3 tbsp tomato paste
- 2 cans (15 oz each) butter beans, drained and rinsed
- 1 1/2 cups vegetable broth
- 1/2 cup heavy cream or non-dairy cream
- 1/2 tsp dried oregano
- 1/3 cup grated Parmesan, or more to taste
- 1/2 cup sun-dried tomatoes, chopped
- 2 cups spinach
- 1 handful basil leaves, plus lemon zest to garnish
- 1/2 tsp salt, plus black pepper
Instructions
- Heat the oil in a large skillet. Cook the garlic and pepper flakes for 30 seconds, then stir in the tomato paste for about a minute.
- Add the beans with salt and pepper and sauté for 1 minute.
- Pour in the broth and simmer about 10 minutes until the beans are tender and creamy.
- Stir in the cream, oregano and spinach and simmer a few minutes more until the spinach wilts.
- Turn off the heat, stir in the sun-dried tomatoes and Parmesan, and top with basil and lemon zest.
Tip: Storage: the source says up to 3 days in the fridge. Add 2 to 4 tablespoons of water when reheating. Strict vegetarians should use a Parmesan-style cheese made without animal rennet. Check the labels on tomato paste and broth.
Recipe source: The Plant Based School, by Nico Pallotta
8. Easy Chickpea Stew (30 Minutes)
Chickpeas and cubed sweet potato simmer in a tomato sauce with ginger, cumin and turmeric, and spinach wilts in at the end. It is ready in 30 minutes, with a short ingredient list that suits beginners. The flavor improves after a day or two.
Ingredients
- 2 tbsp olive oil
- 1 onion, chopped
- 3 cloves garlic, grated
- 1 inch ginger, grated
- 1 tsp ground cumin
- 1 tsp turmeric
- 1/4 tsp red pepper flakes
- 2 cans (15 oz each) chickpeas, drained
- 2 cans (15 oz each) diced tomatoes
- 1 cup vegetable broth or water
- 12 oz sweet potato (about 2 medium), peeled and diced
- 1 tsp salt, plus black pepper
- 3 packed cups spinach
Instructions
- Sauté the onion in the olive oil for 4 minutes. Add the garlic, ginger, cumin, turmeric and pepper flakes and cook 1 minute more, then stir in the chickpeas.
- Add the tomatoes, broth, sweet potato, salt and pepper. Cover and bring to a boil, then uncover and simmer about 20 minutes until the sweet potato is tender.
- Stir in the spinach until wilted and adjust the salt.
- Serve with bread or grains and optional toppings. Let it cool 5 minutes first.
Tip: Storage: the source says up to 4 days in the fridge or up to 3 months frozen. Sugar flag: canned tomatoes and broth may contain added sugar, and the optional chili oil has its own ingredients, so check labels.
Recipe source: The Plant Based School, by Nico Pallotta
9. Vegetarian Chili (50 Minutes)
Three cans of beans, three cans of tomatoes, spinach and a splash of balsamic vinegar make a thick chili with 22 grams of fiber a serving. It is the biggest batch on this list, and the author says the flavor improves on day two.
Ingredients
- 2 tbsp olive oil
- 1 medium onion
- 1 large carrot
- 1 rib celery
- 4 cloves garlic
- 1 bell pepper
- 2 tsp smoked paprika
- 1 1/2 tsp cumin
- 1/2 tsp chili powder
- 1 tsp dried oregano
- 3 cans (15 oz each) diced tomatoes
- 3 cans (15 oz each) beans (the author uses 2 black, 1 kidney)
- 1 1/2 cups vegetable broth
- 1 1/2 tsp salt
- 1/4 tsp black pepper
- 4 cups spinach
- 3 tbsp balsamic vinegar
- To serve: brown rice, plus avocado, yogurt, corn, cilantro, lime or scallions
Instructions
- Heat the oil in a large pot and sauté the onion, carrot and celery for 3 minutes.
- Add the garlic, bell pepper, paprika, cumin and chili powder and cook 2 minutes more, stirring often.
- Add the tomatoes, drained beans, broth, oregano, salt and pepper. Simmer 30 to 40 minutes until thickened, then blend about 2 cups for a creamier texture.
- Stir in the spinach and balsamic vinegar, let the spinach wilt, then adjust the salt and spice.
- Serve with rice, quinoa or pasta and your toppings.
Tip: Storage: the source says cool it first, then up to 5 days in the fridge or up to 3 months frozen in single portions. Sugar flag: balsamic vinegar is naturally sweet, and canned tomatoes and broth can contain added sugar. Check labels.
Recipe source: The Plant Based School, by Nico Pallotta
Your First Sunday: A Simple Beginner Plan
This plan is my own suggestion, not from the sources. It gives you a breakfast, a lunch and a dinner for the week without taking the whole afternoon. Swap in any recipe from the list.
- Start the soup: put the Curry Lentil Soup (recipe 6) on the stove. It needs little attention.
- Bake breakfast: while it simmers, make the Spinach Feta Egg Muffins (recipe 1).
- Mix a salad: the Lentil Tabbouleh (recipe 2) needs no cooking.
- Cool, then portion: let everything cool before sealing it in airtight containers.
- Label and freeze: put the date on each container and freeze any extra soup.
How Long Does Vegetarian Meal Prep Last?
The sources give 3 to 5 days in the fridge. The USDA's general guidance for refrigerated leftovers is 3 to 4 days, so if you will not finish a batch by then, freeze it. Cool food completely before sealing, and keep creamy or wet toppings separate.
- 3 days: tabbouleh, potato leek soup and butter beans, per their sources.
- 4 days: lentil salad, curry lentil soup and chickpea stew.
- 5 days: egg muffins and vegetarian chili, per their sources.
- Freezer, 3 months: chili, curry lentil soup, chickpea stew, potato leek soup and tofu soup broth.
Hidden Sugar Check for Vegetarian Meal Prep
None of these recipes lists added sugar, honey or maple syrup. Several use packaged ingredients, though, and labels vary a lot by brand. Check these before you cook:
- Vegetable broth (recipes 4, 5, 6, 7, 8 and 9): look for no added sugar.
- Canned tomatoes and tomato paste (recipes 6, 7, 8 and 9): read the sugar line.
- Dijon mustard (recipe 3): compare brands.
- Soy sauce and miso (recipe 4): check for sugar and sodium.
- Balsamic vinegar (recipe 9): naturally sweet, so measure it.
- Skyr or yogurt toppings (recipes 5 and 6): plain and unsweetened only.
Vegetarian Low-Calorie Meal Prep: Frequently Asked Questions
What is vegetarian low-calorie meal prep?
It is batch-cooking meat-free meals built on beans, lentils, tofu and vegetables, then portioning them for the week. The goal is filling meals with modest calories, so you are not deciding what to eat when you are hungry.
How many calories are in these meal prep recipes?
According to their sources, the nine recipes range from 98 to 413 calories per serving. A few figures exclude rice or toppings, and the egg muffin figure is per muffin, so check each recipe card before you plan your day.
Is there enough protein in vegetarian meal prep?
Per the source cards, protein ranges from 4 to 21 grams a serving. Pair lighter recipes, such as the tabbouleh, with eggs, yogurt, tofu or beans if you need more. Your own needs depend on your size and activity.
Can I freeze vegetarian meal prep?
Yes, for several. According to their sources, the chili, curry lentil soup, chickpea stew and potato leek soup freeze for up to 3 months. The tabbouleh does not freeze, and the lentil salad gives no freezing advice.
Are these recipes truly vegetarian?
All nine are meat-free. The egg muffins use feta and the butter beans use Parmesan, and traditional versions of both can contain animal rennet. If that matters to you, choose cheeses labeled vegetarian.
Final Thoughts
Start small. Pick one soup, one salad and one breakfast, and see how the week goes before adding more. If you try one of these, tell me in the comments which it was.
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