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This Caribbean-inspired Vegan Bento Box Meal Prep is one of my favorite meal plans. It’s bright, flavorful, easy to prepare, freezer-friendly (most components), and even includes a sweet treat. The plan focuses on simple, tropical flavors that work year-round and combine in many ways so your meals stay varied throughout the week.
If you can’t spend time cooking every day, meal prepping is the best way to eat well consistently. Since becoming a parent I’ve found it hard to both eat enough and eat well—snacking and grazing often leaves me hungry by dinnertime. Meal prep solves that: I cook several components up front that can be combined into different meals through the week.
This bento box meal prep is inspired by Caribbean flavors and includes coconut jasmine rice, curried pepitas (pumpkin seeds), coconut-cilantro pesto, grilled tofu, tender black beans, roasted sweet potatoes, a bright red cabbage carrot slaw, and wholesome banana muffins for a treat. Mix and match these components to make Buddha bowls, tacos, wraps, salads, or sandwiches so meals feel fresh each day.
To extend the meal prep, add a stew like tempeh tikka masala or veggie burgers, or make extra rice. Most recipes here freeze well except for roasted sweet potatoes, tofu, and raw slaw—so double or triple the freezable parts and store portions for busy days.
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The curried pepitas and coconut cilantro pesto are especially versatile. Use them as snacks, toppings, or quick flavor boosts for bowls and salads. Both are fast to make and store well.
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Grilled Tofu | Caribbean-Inspired Vegan Bento Box Meal Prep
Ingredients
- 1 block extra firm tofu (firm works too)
- 1 clove garlic, minced
- 2 tbsp fresh lime juice
- 2 tbsp apple cider vinegar
- 1 tbsp maple syrup
- 1 tbsp Dijon mustard
- 1 tsp cumin seeds
- ½ tsp salt
- ¼ cup extra virgin olive oil or avocado oil
Instructions
- Press the tofu for at least 1 hour. Slice thinly.
- Place slices in a flat-bottom container. Combine the remaining ingredients in a jar and shake to emulsify the marinade.
- Pour the marinade over the tofu, making sure all slices are coated. Marinate at least an hour if possible.
- Keep the leftover marinade—use it as dressing for the slaw.
- Cook the tofu: grill outside, bake at 400°F for 35 minutes, or broil on a grill pan for 5 minutes per side.
Yummy Instant Pot Black Beans
Ingredients
- 2 tbsp avocado oil (or other oil)
- ½ yellow onion, diced
- 1 red bell pepper, diced
- 3 cloves garlic, minced
- 1 lb black beans, ideally soaked overnight
- 2 tsp vegetable bouillon paste
- Optional: 1 tsp cumin seeds, 2 tsp oregano, 1 bay leaf
Instant Pot Instructions
- Warm oil on the sauté setting. Sauté onion, pepper, and garlic until translucent.
- Add beans, bouillon paste, and spices. Cover with water so beans are just covered (or 1″ if not soaked).
- Pressure cook on high: 15 minutes for soaked beans, 30 minutes if not soaked. Allow natural release.
Stovetop Instructions
- Use soaked beans. Sauté onion, pepper, and garlic in oil.
- Add beans, bouillon, spices, and 6 cups water. Bring to a boil, then simmer 45 minutes.
- Skim foam, test for tenderness, and season with salt to taste.
Coconut Jasmine Rice
Ingredients
- 1 ½ cups white jasmine rice, thoroughly rinsed
- 1 14 oz can coconut milk
- 1 cup water (or ½ cup if using Instant Pot)
- 1 tsp salt
Stovetop Instructions
- Combine all ingredients in a saucepan. Stir well, bring to a simmer, and cook with the lid slightly ajar for about 20 minutes until tender.
- Let rest a few minutes, then fluff with a fork.
Instant Pot Instructions
- Place ingredients in the Instant Pot. Pressure cook on high for 3 minutes.
- Natural-release before opening and fluff the rice.
Notes
- Storage: Refrigerate up to 3–4 days; freeze up to 1–2 months. Thaw overnight before reheating.
- Reheating: Add a splash of water or coconut milk to restore moisture.
- Tips: Rinse rice until water runs clear. Shake the coconut milk can before using. Adjust water for cooking method and let rice rest before fluffing.
Curried Pepitas
Ingredients
- 2 cups raw pumpkin seeds
- 1 tbsp coconut oil (or other oil)
- 1 tsp salt
- 1 tsp curry powder
Instructions
- Preheat oven to 350°F and line a baking sheet with parchment.
- Toss seeds with oil, salt, and curry powder. Spread in a single layer.
- Roast 8 minutes until fragrant and golden. Cool completely before storing.
Roasted Sweet Potatoes
Ingredients
- 2 medium sweet potatoes, cubed
- 1 tbsp olive oil
- 1 tsp oregano
- 1 tsp sea salt
- ½ tsp black pepper
Instructions
- Preheat oven to 375°F and line a baking sheet.
- Toss sweet potatoes with oil and seasonings, spread on the sheet.
- Roast 35 minutes until tender and lightly browned.
Wholesome Banana Muffins
Ingredients
- ½ cup whole wheat pastry flour
- ½ cup almond flour
- ½ cup teff flour
- ½ cup coconut flour
- 1 tsp baking soda
- ½ tsp salt
- 1 ripe banana
- 1 tbsp ground flax + 2 tbsp water (let sit 5 minutes)
- 1 cup oat milk
- 1 tsp vanilla extract
- ¼ cup coconut sugar (or brown sugar)
Instructions
- Preheat oven to 350°F. Blend dry ingredients together.
- Mash the banana and combine with flax mixture, oat milk, vanilla, and sugar.
- Mix wet into dry, whisk to combine. Pour into muffin tins and top with a thin banana slice if desired.
- Bake 25–30 minutes until set.
Coconut Cilantro Pesto
Ingredients
- 1 bunch fresh cilantro (stems and leaves)
- ½ cup toasted coconut shreds
- 1 clove garlic, chopped
- 1 lime, juice
- 1 tsp salt
- 3 tbsp extra virgin olive oil
Instructions
- Place all ingredients in a food processor and pulse until you reach a coarse pesto texture.
Red Cabbage Carrot Slaw
Ingredients
- ¼ red cabbage
- 3 carrots
Instructions
- Use the food processor shredder attachments to shred cabbage and carrots (or shred by hand).
- Place shredded veggies in a bowl and pour the leftover tofu marinade/dressing over them. Massage with your hands and season to taste with salt.
This collection of recipes makes an adaptable, flavorful vegan meal-prep routine. Prepare several components at once, refrigerate or freeze as appropriate, and assemble fresh meals through the week for balanced, tasty eating with minimal daily effort.