Adopting a vegan diet can be a great way to improve your health and reduce your carbon footprint. However, figuring out what to eat can be overwhelming, especially if you’re new to plant-based cooking. Meal prepping can make the transition easier by helping you plan and prepare your meals ahead of time. In this article, we’ll share 7 days of vegan meal prep recipes for breakfast so that you can start your day off with healthy, delicious, and convenient meals.
Whether you prefer sweet or savory breakfasts, these recipes will keep you satisfied and energized throughout the week. So let’s get started! Breakfast, in particular, is a great meal to experiment with vegan options, and with these 7 days of vegan meal prep recipes breakfast ideas, Vegan French Toast, Vegan Banana Pancakes, Vegan Tofu Scramble, Vegan Overnight Oats, Vegan Avocado Toast, Vegan Smoothie Bowl, Vegan Breakfast, Burrito you’ll have plenty of inspiration to start your day off right.
7 Days Of Vegan Meal Prep Recipes
Going vegan has never been easier, and with so many delicious options available, there’s no reason to miss out on your favorite meals. Breakfast, in particular, is a great meal to experiment with vegan options, and with these 7 days of vegan meal prep recipes and breakfast ideas, you’ll have plenty of inspiration to start your day off right.
Day 1: Vegan French Toast
Who says you need eggs to make French toast? With this vegan meal prep recipe, you can enjoy the classic breakfast dish without any animal products. Simply dip your bread in a mixture of plant-based milk, flour, and spices, and fry until golden brown. Serve with maple syrup, fresh berries, and a sprinkle of powdered sugar for the perfect start to your day.
French toast is a classic breakfast dish that many people enjoy, but it traditionally contains eggs and dairy. Fortunately, it’s easy to make a delicious vegan version of French toast that’s just as satisfying. Here’s how to make the best vegan French toast:
Ingredients:
- 1/2 cup plant-based milk (such as almond, soy, or oat milk)
- 1 tablespoon nutritional yeast
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- 1 tablespoon maple syrup
- 4-6 slices of bread (sourdough or whole wheat works well)
- Coconut oil or vegan butter for frying
Instructions:
- In a shallow bowl, whisk together the plant-based milk, nutritional yeast, cinnamon, nutmeg, and maple syrup.
- Heat a non-stick skillet over medium heat and add a small amount of coconut oil or vegan butter.
- Dip each slice of bread into the milk mixture, making sure to coat both sides evenly.
- Place the bread in the skillet and cook until golden brown, about 2-3 minutes per side.
- Serve with additional maple syrup, fresh fruit, and vegan whipped cream.
Day 2: Vegan Banana Pancakes
These fluffy pancakes are made with mashed ripe bananas, plant-based milk, and flour, making them a healthier and animal-free option. Top with fresh fruit, vegan butter, and syrup for a delicious and filling breakfast.
If you’re looking for a healthy and delicious breakfast option, vegan banana pancakes are a great choice. Not only are they easy to make, but they’re also packed with nutrients and flavor. Here’s everything you need to know to make the perfect batch of vegan banana pancakes.
Ingredients:
- 1 ripe banana, mashed
- 1 cup plant-based milk (such as almond, soy, or oat milk)
- 1 tablespoon apple cider vinegar
- 1 cup all-purpose flour
- 1 tablespoon baking powder
- 1/4 teaspoon salt
- 1/2 teaspoon ground cinnamon
- 1 tablespoon maple syrup (optional)
- Coconut oil or vegan butter for frying
Instructions:
- In a large mixing bowl, whisk together the mashed banana, plant-based milk, and apple cider vinegar.
- In a separate bowl, mix the flour, baking powder, salt, and cinnamon.
- Add the dry ingredients to the wet ingredients and mix until just combined.
- Heat a non-stick skillet over medium heat and add a small amount of coconut oil or vegan butter.
- Pour 1/4 cup of batter onto the skillet for each pancake.
- Cook for 2-3 minutes on each side, or until golden brown.
- Serve with sliced banana, chopped nuts, and a drizzle of maple syrup.
Day 3: Vegan Tofu Scramble
Tofu may not sound like the most appealing breakfast ingredient, but when it’s seasoned well and cooked with vegan meal prep recipes, it makes a great alternative to scrambled eggs. Add in some diced tomatoes, onions, and peppers for a flavorful and protein-packed breakfast.
This dish is packed with protein and flavor, and it’s easy to customize with your favorite veggies and seasonings. Here’s everything you need to know to make the perfect batch of vegan tofu scramble.
Ingredients:
- 1 block of firm tofu, drained and crumbled
- 1 tablespoon olive oil
- 1/2 onion, diced
- 1 bell pepper, diced
- 1 clove garlic, minced
- 1/2 teaspoon turmeric
- 1/2 teaspoon cumin
- 1/2 teaspoon smoked paprika
- Salt and pepper to taste
- Optional add-ins: spinach, mushrooms, tomatoes, nutritional yeast, or vegan cheese
Instructions:
- Heat the olive oil in a large skillet over medium heat.
- Add the diced onion and bell pepper and sauté for 2-3 minutes, or until they start to soften.
- Add the minced garlic and sauté for an additional 30 seconds.
- Add the crumbled tofu to the skillet and stir to combine with the veggies.
- Add the turmeric, cumin, smoked paprika, salt, and pepper, and stir to coat the tofu mixture.
- Cook for 5-7 minutes, or until the tofu is heated through and lightly browned.
- Add any additional veggies or seasonings, and cook for an additional 2-3 minutes.
- Serve hot with your favorite toast, potatoes, or greens.
Day 4: Vegan Overnight Oats
Overnight oats are the perfect breakfast for those busy mornings when you don’t have time to cook. Simply mix oats, plant-based milk, and your favorite toppings in a jar or bowl the night before, and wake up to a delicious and healthy breakfast. Try adding chia seeds, nuts, or fresh fruit for an extra boost of nutrition.
Vegan Overnight Oats are a quick and easy breakfast that can be made ahead of time and stored in the fridge for a convenient grab-and-go meal. Packed with fiber, protein, and whole grains, this recipe is a delicious and healthy way to start your day. Here’s how to make it:
Ingredients:
- 1 cup rolled oats
- 1 cup almond milk (or any non-dairy milk)
- 1 ripe banana, mashed
- 1 tablespoon chia seeds
- 1 tablespoon maple syrup (optional)
- 1 teaspoon vanilla extract
Instructions:
- In a medium-sized bowl, combine the rolled oats, almond milk, mashed banana, chia seeds, maple syrup (if using), and vanilla extract. Stir well to combine.
- Cover the bowl with plastic wrap or a lid and place it in the refrigerator overnight (or for at least 6 hours).
- In the morning, stir the oats to combine. If the mixture is too thick, add a splash of almond milk to thin it out to your desired consistency.
- Serve the oats cold, topped with your favorite fruits, nuts, or seeds. Some popular options include sliced bananas, fresh berries, chopped nuts, and a drizzle of nut butter.
Day 5: Vegan Avocado Toast
Avocado toast has become a staple in many breakfast routines, and it’s easy to make it vegan. Simply toast a slice of bread, mash up some avocado, and top with salt, pepper, and any other toppings you like, such as tomatoes, cucumber, or even a sprinkle of vegan cheese.
Vegan avocado toast is a popular breakfast dish that is not only delicious but also packed with nutrients. Made with simple ingredients and ready in just minutes, this recipe is perfect for those who are looking for a quick and healthy breakfast option. Here’s how to make it:
Ingredients:
- 1 ripe avocado
- 2 slices of whole-grain bread
- 1 small garlic clove, minced
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Optional toppings: sliced tomatoes, micro-greens, hot sauce, vegan cheese
Instructions:
- Cut the avocado in half and remove the pit. Scoop out the flesh into a small bowl and mash it with a fork.
- Add the minced garlic, lemon juice, salt, and pepper to the mashed avocado. Mix well to combine.
- Toast the bread slices to your desired level of crispiness.
- Spread the avocado mixture onto the toast.
- Add your desired toppings, such as sliced tomatoes, micro-greens, hot sauce, or vegan cheese.
- Serve immediately and enjoy!
Day 6: Vegan Smoothie Bowl
Smoothie bowls are a great way to get a nutritious breakfast in a delicious and easy-to-make form. Simply blend up your favorite fruits, veggies, and plant-based milk, and pour it into a bowl. Top with granola, nuts, and seeds for a satisfying crunch.
Vegan smoothie bowls are a delicious and nutritious breakfast option that can be easily customized to suit your taste preferences. Packed with fiber, protein, and healthy fats, this recipe is a great way to start your day on a healthy note. Here’s how to make it:
Ingredients:
- 1 frozen banana
- 1 cup frozen mixed berries
- 1 cup unsweetened almond milk (or any non-dairy milk)
- 1 tablespoon chia seeds
- 1 tablespoon almond butter
- Toppings: sliced fruits, nuts, seeds, granola, coconut flakes
Instructions:
- Add the frozen banana, frozen berries, almond milk, chia seeds, and almond butter to a blender.
- Blend the ingredients until smooth and creamy. If the mixture is too thick, add more almond milk to thin it out.
- Pour the smoothie mixture into a bowl.
- Add your desired toppings, such as sliced fruits, nuts, seeds, granola, and coconut flakes.
- Serve immediately and enjoy!
Day 7: Vegan Breakfast Burrito
Who says burritos have to be filled with eggs and meat? For a vegan version, fill a tortilla with black beans, avocado, veggies, and salsa for a filling and flavorful breakfast. You can also add vegan cheese or tofu for an extra boost of protein.
A vegan breakfast burrito is a delicious and hearty way to start your day. Packed with protein, fiber, and healthy fats, this recipe is not only tasty but also nutritious. Here’s how to make it:
Ingredients:
- 1 large tortilla
- 1/2 cup black beans, drained and rinsed
- 1/2 cup tofu scramble (recipe below)
- 1/4 cup diced tomatoes
- 1/4 cup diced avocado
- 1/4 cup salsa
- Optional toppings: sliced jalapenos, vegan cheese, cilantro
Tofu Scramble:
- 1/2 block firm tofu
- 1/4 teaspoon turmeric
- 1/4 teaspoon cumin
- 1/4 teaspoon garlic powder
- Salt and pepper to taste
- 1 tablespoon nutritional yeast
- 1/2 tablespoon olive oil
Instructions:
- In a small bowl, crumble the tofu and add the turmeric, cumin, garlic powder, salt, pepper, and nutritional yeast. Mix well to combine.
- Heat the olive oil in a skillet over medium-high heat. Add the tofu mixture to the skillet and cook for 3-5 minutes, stirring occasionally, until the tofu is golden brown.
- Warm the tortilla in a skillet or microwave.
- Layer the black beans, tofu scramble, diced tomatoes, diced avocado, and salsa in the center of the tortilla.
- Fold the sides of the tortilla towards the center, and then roll the burrito from the bottom to the top.
- Place the burrito seam-side down in the skillet and cook for 2-3 minutes on each side until the tortilla is golden brown and crispy.
- Serve hot, topped with your desired toppings, such as sliced jalapenos, vegan cheese, and cilantro.
In conclusion, these 7 days of vegan breakfast ideas prove that going vegan doesn’t mean sacrificing flavor or variety. With a little creativity, you can enjoy all your favorite breakfast foods while also supporting animal welfare and reducing your carbon footprint.
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