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Autumn Vegan Meal Prep Ideas: Weekly Recipes for Fall Meals

Fall vegetables

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Yay, fall is here. It might not feel like a typical autumn in Los Angeles, but I’m ready for roasted vegetables, pumpkin, and layered meals. LA’s fall brings vibrant, fresh produce — Asian pears, squash, Japanese sweet potatoes, and onions — and that’s the perfect motivation to cook.

I love watching the produce change with the seasons. My farmer’s market is full of Asian pears for snacking, squash for roasting and soups, and Japanese sweet potatoes for roasting whole. This week’s meal plan highlights the colors and flavors of fall with easy vegan meal prep recipes designed to mix and match throughout the week.

Meal prep photos
Meal prep photos 2

These recipes are practical and versatile. For example, the herb-y lentils are excellent in tacos, tossed into a massaged kale salad, or served in Buddha bowls with roasted vegetables and marinated beets. The beet salad is easy and shares a lemon vinaigrette you can use all week as a base dressing; make one or two more dressings to add variety. A downloadable PDF with a shopping list and swap ideas is included for convenience.

Marinated beets

I hope these vegan meal prep recipes make your week easier and more delicious. We all deserve nourishing, home-cooked food. If you enjoy these recipes, please share them with friends.

Recipes below. Video demo is embedded for reference.

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The appliances used for efficient meal prep: Instant Pot (3 or 6 qt), an 11-cup food processor, a Dutch oven, glass food storage containers, and mason jars. Use what works for you.

fall buddha bowl vegan meal prep recipes

Best-Life Beet Salad | Vegan Meal Prep Recipes

If you don’t have an Instant Pot, you can steam the beets stove-top. A steam basket works for both methods.
Prep Time: 1 minute
Cook Time: 15 minutes
Total Time: 16 minutes
Servings: 4

Ingredients

  • 4 medium beets, tops and tail trimmed
  • 1/4 cup red onion, minced
  • 1/4–1/2 cup lemon vinaigrette (recipe below)
  • 1/4 cup fresh parsley
  • 1 tsp cumin seeds (optional)
  • 1/4–1/2 tsp sea salt, plus more to taste
  • 1/2 tsp black pepper

Simple Lemon Vinaigrette

  • 2 tablespoons Dijon mustard
  • 2 tablespoons freshly squeezed lemon juice
  • 2 tablespoons apple cider vinegar (or other vinegar)
  • 2 teaspoons maple syrup
  • 1/4 cup extra virgin olive oil

Vinaigrette Instructions

Place the vinaigrette ingredients in a bowl and whisk to combine, or put them in a jar with a lid and shake until creamy.

Instructions

  1. Instant Pot method: Add 1 cup water to the pot and place a steam basket inside. Add beets and pressure cook: 10 minutes for small, 12 minutes for medium, 15 minutes for large. Allow natural steam release.
  2. Remove beets and let cool enough to handle. Slip the skins off under cool running water.
  3. Cube the beets and place them in a mixing bowl.
  4. Add minced onion, vinaigrette, parsley, cumin seeds (if using), salt, and pepper. Stir well and adjust seasoning to taste.

Vegan instant pot cookbook

Herb-y Lentils

Herb-y Lentils | Vegan Meal Prep Recipes

Adapted from the Vegan Instant Pot cookbook by Nisha Vora. Quantities here are doubled for meal prep.
Prep Time: 5 minutes
Cook Time: 16 minutes
Total Time: 21 minutes
Servings: 4–6

Ingredients

  • 2 cups green or French lentils
  • 3 cups water or low-sodium vegetable broth
  • 1 tsp dried thyme
  • 3 garlic cloves, minced
  • 1 large bay leaf
  • 2 tsp dried oregano
  • 1 tsp cumin seeds
  • 1 tsp kosher or sea salt
  • 1 tsp freshly ground black pepper

Instructions

  1. Place all ingredients into the Instant Pot and pressure cook for 6 minutes.
  2. Let the pressure release naturally for 10 minutes, then quick release any remaining steam.

Sweet Potato Tofu Curry

Sweet Potato Tofu Curry | Vegan Meal Prep Recipes

Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4–6

Ingredients

  • 1 tbsp coconut oil
  • 1/2 red or yellow onion, diced
  • 2 garlic cloves, minced
  • 2 tbsp curry powder
  • 1 tsp coriander seeds
  • 1 tsp cumin powder
  • 2 ripe tomatoes, diced (or 1 can diced tomatoes)
  • 1 can full-fat coconut milk + 2 cups water
  • 1 sweet potato, cubed
  • 1 Yukon Gold potato, cubed
  • 1 block extra-firm tofu, cubed
  • 1/2 bunch kale, chopped (or other greens)
  • 1 1/2 tsp salt, plus more to taste
  • 1 1/2 tsp freshly ground black pepper
  • 1 lime, for serving

Instructions

  1. Warm coconut oil in a large pot over medium-high heat.
  2. Add onions and garlic; sauté until softened.
  3. Add curry powder, coriander seeds, and cumin; toast for about 30 seconds.
  4. Stir in tomatoes, then add coconut milk, water, sweet potato, Yukon potato, and tofu. Simmer for 20 minutes or until sweet potato is tender.
  5. Add greens, salt, and pepper; cook another 5–10 minutes.
  6. Taste and adjust seasoning. Serve with fresh lime juice.

Meal prep dish

Cauliflower Walnut Chili

Cauliflower Walnut Chili | Vegan Meal Prep Recipes

This version includes a few extra ingredients. A food processor is helpful for the crumble.
Prep Time: 10 minutes
Cook Time: 20 minutes
Servings: 4

Ingredients

  • 1 small cauliflower, florets cut into small pieces (about 4 cups)
  • 1 cup toasted walnuts
  • 2 1/2 tbsp chili powder
  • 3 tsp cumin powder
  • 1/2 tsp oregano
  • 1 1/2 tsp salt
  • 1 tbsp oil
  • 1/2 red or yellow onion, diced
  • 2 garlic cloves, minced
  • 1 red bell pepper, diced
  • 1 tsp cumin seeds
  • 1 can kidney beans, drained and rinsed
  • 1 can pinto beans, drained and rinsed
  • 2 cans diced tomatoes
  • 3 cups water or low-sodium vegetable broth
  • 2 tsp veggie bouillon paste or 1 bouillon cube (if using water)
  • 1/2 cup cilantro, for garnish

Instructions

  1. Make the cauliflower-walnut crumble: Pulse cauliflower and toasted walnuts in a food processor with 1 tbsp chili powder, 2 tsp cumin powder, oregano, and 1/2 tsp salt until the texture resembles rice. Work in batches if needed.
  2. Warm oil over medium-high heat in a large pot. Sauté onions, garlic, and bell pepper until translucent.
  3. Add remaining chili powder, cumin powder, and cumin seeds and toast briefly.
  4. Stir in the cauliflower-walnut crumble and cook for about 3 minutes.
  5. Add the beans, diced tomatoes, and water or broth (add bouillon if using water).
  6. Bring to a simmer and cook for 10 minutes. Adjust salt to taste and serve topped with cilantro.

Perfect Instant Pot Brown Rice

Perfect Instant Pot Brown Rice | Vegan Meal Prep Recipes

Prep Time: 1 minute
Cook Time: 24 minutes
Servings: 4

Ingredients

  • 2 cups brown rice
  • 2 1/2 cups water
  • 1/2 tsp salt
  • 1 tsp oil

Instructions

  1. Add rice, water, salt, and oil to the Instant Pot and stir.
  2. Seal the lid and pressure cook for 24 minutes. Let it natural release for 10 minutes, then quick release remaining steam.

Jenne Claiborne Fall Meal prep

Mix & Match Ideas

Tacos

  • Herb-y Lentils, shredded red cabbage, salsa, and guacamole.
  • Roasted butternut & sweet potato with shredded red cabbage, salsa, and guacamole. Serve with Cauliflower Walnut Chili on the side.

Buddha Bowls

  • Herb-y Lentils, roasted butternut & sweet potatoes, marinated beets, brown rice, and massaged kale. Top with tahini dressing or the lemon vinaigrette.
  • Cauliflower Walnut Chili, roasted butternut & sweet potatoes, brown rice, romaine, and sliced avocado or guacamole.

Salads

  • Herb-y Lentils, roasted butternut & sweet potatoes, marinated beets, massaged kale, and toasted pumpkin seeds.