Vegetable Meal Prep Ideas

• Choose the right veggies. Not all vegetables last long once they’re washed and cut. Some of the best options for meal prepping are heartier veggies, such as carrots, broccoli, cauliflower, zucchini, peppers, onions, celery, and green beans.
• Prep veggies to fit your meal plan.  Preparing vegetables for recipes is a great way to make the most of meal prepping. Decide what you’re going to make this week, then wash, slice and chop vegetables that are part of your planned recipes or you know will complement your dishes well. Store the prepped veggies in the fridge in sealed containers so they’re ready to eat with no additional work needed.
• Use each vegetable more than once. To make easy work of preparing produce, consider buying vegetables that can be used in multiple meals. For example, if you need bell peppers for two or three dishes, chop them all at once. This not only saves time but may save money.
• Clean and dry before storing. Most vegetables need a good rinse or cleaning. Just be sure that once you wash produce, it’s fully dry before storing it. Moisture will make veggies go bad quicker than you expect. Consider wrapping delicate greens in a paper towel to absorb excess moisture.
• Always use a sharp knife. You’ll make easy work of slicing and dicing if you work with a sharp knife. Using a dull knife makes you push down harder for each cut, which is more dangerous. 
• Refrigerate meal prepped vegetables. While some vegetables like peppers, onions and squash can sit on the counter until you’re ready to use them, once they’re cut, veggies will spoil quickly if left at room temperature. After washing, drying, and chopping your vegetables, store them in the fridge in airtight containers.
• Freeze vegetables before they go bad. Most veggies are freezer-friendly, but freezing and defrosting may change the texture if you don’t blanche (briefly boil) them first. If you don’t have time to pre-cook your vegetables, use your frozen veggies in soups, stews, smoothies, and sauces.

What is vegetable meal prep?

If you enjoy a lot of vegetable-based meals, meal prepping vegetables is a good idea for you. Washing, chopping, cooking and storing vegetables ahead of time for the week can help save time, reduce food waste and even help you eat healthier.

What are the benefits of vegetable meal prep?

There are many benefits to meal prepping vegetables, including saving time during busy weekdays, ensuring you eat a healthy and balanced diet, as well as saving money by not paying for unplanned takeout meals. 

How long can prepped vegetables last in the fridge?

When stored properly in airtight containers, most prepped vegetables can last 3-5 days in the fridge. Vegetables like leafy greens may have a shorter shelf life, while heartier vegetables like carrots and bell peppers may last even longer.

Can I freeze meal prepped vegetables?

Many vegetables can be frozen to be used at a later time. Blanching (briefly boiling) most vegetables before freezing helps maintain their texture, color and nutrition. Most blanched vegetables can be stored in airtight freezer bags or containers for up to 3 months.

What are the best vegetables to include in meal prep?

Here are some of the best vegetables for meal prep and delicious recipes that use these healthy veggies:

• Leafy greens like kale or spinach: Broccoli, Spinach and Sweet Pea Omelette
• Cruciferous vegetables such as broccoli or cauliflower: Cauliflower Stir Fry
• Root vegetables including carrots and sweet potatoes: Sweet Potato Tacos
• Bell peppers: Spinach and Bell Pepper Frittata
• Zucchini and squash: Squash and Tomato Salad
• Cherry tomatoes: Fresh Tomato and Spinach Cauliflower Pizza
• Green beans: Mediterranean Potato Salad
• Cucumbers: Asian Cucumber Salad

How should I store meal prepped vegetables?

Store prepped vegetables in airtight containers or resealable bags in the refrigerator with a paper towel to absorb excess moisture. For freezing, use freezer-safe bags or containers and label them with the date.

How do I keep prepped vegetables from getting soggy?

To prevent prepped vegetables from becoming soggy, store them in airtight containers with a paper towel to absorb moisture. Keep dressings, sauces and dips separate until you're ready to eat. For leafy greens, use a salad spinner to remove excess water before storing in the fridge.

Can I meal prep vegetables for breakfast?

There are plenty of vegetable meal prep ideas for breakfast. Here are some easy breakfast recipes that use prepped veggies:

• Egg Muffin Cups: Bake eggs with diced vegetables in a muffin tin.
• Green Smoothie: Pre-portion vegetables and fruits for this smoothie and store them in the freezer.
• Breakfast Greens: This hearty breakfast salad is made with soft boiled eggs, asparagus, avocado and mixed greens.

Here are more healthy breakfast meal prep ideas to make this week.

Are you ready to start meal prepping vegetables for your favorite meals? Not only will you enjoy the added nutritional benefits of incorporating fresh veggies into all of your favorite recipes, you’ll also get to enjoy the flavors of the season on your plate every day of the week.

The possibilities for using fresh vegetables in your daily meal planning are endless. Whether you want a veggie-packed sandwich, a hearty salad or a veggie-filled pasta dish, there are many ways to prepare and flavor your meals with vegetables. You can even enjoy pre-cut veggies with a flavorful hummus dip as a healthy snack, or cook up some Buffalo Roasted Cauliflower to eat during the big game.

For more meal prep recipe ideas, try our healthy meal prep lunch ideas, or our healthy dinner meal prep ideas.

And if you’re looking to add more protein into your meal prep routine, check out these chicken meal prep ideas that are easy to make and use plenty of fresh and nutritious ingredients.