3-Day No Reheat Meal Prep To Try This Sunday

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No microwave? No problem! No reheat meal prep to the rescue. These cold meal ideas can be enjoyed straight out of the fridge: Yoghurt Oat Pots, Vietnamese Rice Paper Rolls, Middle-Eastern Inspired Salad.

no reheat meal prep

Preparing meals for the week ahead on a Sunday can be quite overwhelming. I’ve been meal prepping for a few years now and am just starting to feel confident enough to share what I’ve learned along the way!

In this post, I will share step-by-step instructions on how to prepare three breakfasts, three lunches, and three dinners, which will last in the fridge for up to four days and don’t need to be reheated.

I will also share how you can make a meal plan for the week, what the best meal prep containers are for no reheat meals, and how long you can keep meal prep in the fridge.

This post is all about no reheat vegan meal prep!

No Reheat Vegan Meal Prep:

Why Vegan Meal Prep?

  • Vegan meal prep can help you save money and time
  • Eat more nutritious meals
  • Find peace of mind, by being able to go about your busy days without having to decide which meals to cook or buy
  • Contribute to reducing the extensive suffering of animals and environmental degradation, which is the consequence of the animal agriculture industry!

Why No Reheat Meal Prep?

Let’s be real! Realistically, a hot meal isn’t always available to us. Especially when working on-the-go, going on a road trip, or when your office doesn’t have a microwave. Those are the times that we need a meal, which doesn’t need to be reheated.

To facilitate our busy schedules, we can prepare those cold meals ahead of time. I like to prepare meals for the week ahead on a Sunday.

cold recipes

How Do I Make A Meal Plan?

As the quote goes “A goal without a plan is just a wish”. The same goes for meal prep! To successfully meal prep, you start with a meal plan! Once you’ve downloaded the free printable VMPS weekly meal planner template you will be on your way to planning your meals for the week ahead.

To make an achievable meal plan, keep it simple. Choose meals that you are familiar with or that are easy to prep.

When I plan meals for the week, I make sure to leave some room for flexibility so that I can have a last-minute lunch date with my colleagues or partner when I feel like it. I do this by planning only three breakfasts, three lunches, and three dinners for four days (Monday – Thursday) of the week! I prep the meals for these first four days of the week on Sunday and do another smaller meal prep on Wednesday or Thursday.

The VMPS weekly meal planner template includes a shopping list template. This shopping list template is divided into columns, according to the isles of the supermarket. This is to make your shopping experience extra convenient!

Once you have completed your shopping list, get shopping!

vegan meal prep bowls

What Are The Best Containers For No Reheat Meals?

U-Konserve To-Go Stainless Steel Square Food-Storage Bento Box Lunch Container 30oz - Clear Airtight Lid - Dishwasher Safe - BPA Free - Eco Friendly
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For meals that don’t need to be reheated, I highly recommend the U-Konserve – To-Go Stainless Steel Containers. These containers are BPA-free, lightweight, leak-resistant, and a more high-quality alternative to plastic containers. I simply swear by them! For some inexplicable reason, stainless steel containers make every meal feel like a luxurious feast. U-Konserve containers are the only ones I have found that are leak-resistant.

Related post: What Are The Best Meal Prep Containers?

lunch ideas for work no microwave no fridge

How Long Can You Keep Meal Prep In The Fridge?

Vegan meals tend to last much longer throughout the week than meals that contain dairy or meat. Regardless, I recommend refrigerating your vegan meal prep and consuming your meals within four days of preparing them. This ensures that the meal is still at its most desirable quality – both nutritionally and taste-wise!

Related post: How Long Does Vegan Meal Prep Last? + Meal Prep Storage Tips

3-Day No Reheat Meal Prep

No microwave? No problem! No reheat meal prep to the rescue. These cold meal ideas can be enjoyed straight out of the fridge: Yoghurt Oat Pots, Vietnamese Rice Paper Rolls, Middle-Eastern Inspired Salad.
Course Breakfast, Dinner, Lunch
Keyword Meal prep, No reheat, Vegan
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Calories 1170kcal
Servings 3 days worth of meals


Yoghurt Oats Pots

  • 1.5 cup coconut yoghurt
  • 1 TBSP chia seeds
  • 3/4 cup rolled oats
  • 3 mangos
  • sprinkle of goji berries

Middle-Eastern Inspired Salad

  • 3/4 cup quinoa rinsed
  • 1 cup vegetable stock or broth hot
  • 1 cauliflower diced in bite-sized florets
  • 2 aubergines diced in bite-sized cubes
  • 2 tsp soy sauce
  • drizzle of olive oil
  • 1 can of lentils drained and rinsed
  • 20 g coriander leaves
  • 6 TBSP pomegranate seeds
  • 6 TBSP hummus

Vietnamese Rice Paper Rolls

  • 60 g rice noodles
  • 9 sheets of rice paper
  • 1.5 cup edamame shelled and frozen
  • 1/4 purple cabbage finely shredded
  • 1 red bell pepper finely sliced
  • 125 g tender stem broccoli sliced lengthwise

Almond Dipping Sauce (to go with the Vietnamese Rice Paper Rolls)

  • 1/2 cup almond butter
  • 3 TBSP hot water
  • 1 lime juiced
  • 1 TBSP maple syrup
  • 1 TBSP soy sauce
  • pinch of salt
  • salt and pepper to taste


Yoghurt oats pots

  • Combine the coconut yoghurt, chia seeds and rolled oats in a mixing bowl. Stir gently, using a spoon, until well combined.
  • Divide the mixture between your meal prep containers and sprinkle some goji berries for that finishing touch!
  • Before serving, dice the mango and add it on top.

Middle-Eastern Inspired Salad

  • Preheat the oven to 180 degrees Celcius.
  • Place the cauliflower and aubergine on a baking tray. Make sure to use a large enough baking tray (I used 2 baking trays), so that they have enough space to roast evenly. Sprinkle with soy sauce, olive oil and pepper and salt. Then bake for 30 minutes!
  • To prepare the quinoa, add the hot vegetable stock to the quinoa and bring to a boil. Once boiling, lower heat to the lowest setting. Cover and allow the quinoa to cook until all the broth is fully absorbed, which should take approximately 6 – 9 minutes. Then, remove the quinoa from the heat and allow it to cool for 20 – 30 mins with the lid on, while you prepare the rice paper rolls. By the time you finish preparing the rice paper rolls, the roasted vegetables and quinoa should be cooled down. Then, assemble your Middle Eastern-inspired Salad bowls, add the quinoa on the bottom, then the lentils, followed by the roasted veg and pomegranate seeds. Don't forget to top them with a generous dollop of hummus and coriander leaves.

Vietnamese Rice Paper Rolls

  • In a bowl, cover the dry noodles with boiling. After 5 mins, drain the noodles in a colander and rinse with cold water.
  • To cook the edamame beans, bring a pot of water to a boil on the stove. Add the beans to the boiling water and cook for 2 mins. Once cooked, drain the beans in a colander and rinse with cold water.
  • Assemble your rice paper rolls, following the package instructions and by adding your veggies, rice noodles and edamame beans.

Almond Dipping Sauce (to go with the Vietnamese Rice Paper Rolls)

  • Prepare your dipping sauce by combining all the dipping sauce ingredients in a bowl, using a fork. If you prefer a more liquid consistency, you can add a bit more water, until you reach your desired consistency.


Calories: 1170kcal | Carbohydrates: 166g | Protein: 43g | Fat: 44g | Saturated Fat: 11g | Polyunsaturated Fat: 12g | Monounsaturated Fat: 17g | Trans Fat: 0.01g | Cholesterol: 0.3mg | Sodium: 917mg | Potassium: 3092mg | Fiber: 38g | Sugar: 61g | Vitamin A: 5546IU | Vitamin C: 319mg | Calcium: 445mg | Iron: 11mg

Don’t forget to share your meals with me and other fellow VMPS preppers by tagging your posts with #veganmealprepsunday. I’d love to see how your meals turned out!

This post is was about no reheat vegan meal prep!

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