Berikad sojamjölk + näringsjäst ger en burk rik på B12 (5,9 µg per portion), järn (8,2 mg) och kalcium (510 mg) — bevis på att vegansk B12 är nåbar via mat när du väljer berikade produkter. 28 g protein från jäst + lin + växtprotein.

veganvegetarian📦 Meal prep

⏱ 5 min320 kcalP 13g

Chocolate-vanilla chia pudding

5-min night-before pudding — chia + soy milk + cocoa + vanilla. 13 g plant protein, 14 g fiber, 5 g omega-3 ALA, hits 53% calcium NRV.

veganvegetarianhalal📦 Meal prep

⏱ 5 min340 kcalP 18g

Havre över natten (×4 burkar)

18 g protein per burk från yoghurt + chia. Förbered söndag, ät mån-tors.

omnivorevegetarianmediterranean📦 Meal prep

⏱ 10 min290 kcalP 14g

Chickpea mock tuna salad (vegan)

10-minute fridge-staple salad — mashed chickpeas + vegan mayo + nori for the sea-flavour. 14 g plant protein, batch-makes 2 servings.

veganvegetariankosher📦 Meal prep

⏱ 12 min480 kcalP 24g

Edamame quinoa lunchskål

24 g veganskt protein, fullt av fibrer. Måltidsförberedelser i 2 dagar.

veganvegetarian📦 Meal prep

⏱ 15 min130 kcalP 4g

No-bake havre + dadel energibollar (×12)

Bränsle före träning eller mellanmål när som helst. Håller en vecka i kylen, 2 månader fryst.

veganvegetarian📦 Meal prep❄ Frysbart

⏱ 15 min140 kcalP 3g

Kakaofettbomber (×12, keto)

140 kcal styck, 14 g fett. Bitstor energi för keto-cravings.

veganvegetarianketo📦 Meal prep❄ Frysbart

⏱ 15 min380 kcalP 14g

Mediterranean chickpea salad

15-minute Greek-style salad — chickpeas, feta, olives, tomato, cucumber. 14 g protein, holds in the fridge 3 days, dressing locks in.

vegetarianmediterranean📦 Meal prep

⏱ 15 min480 kcalP 18g

Mexikanska svarta bönor tacos

15 minuters vegansk tacos. 16 g fiber, 18 g protein.

veganvegetarian📦 Meal prep

⏱ 15 min460 kcalP 26g

Vegansk högproteinpasta med tomat + spenat

Linspasta låser upp 26 g veganskt protein i en vanlig pastarätt. 15 minuter.

veganvegetarian📦 Meal prep

⏱ 20 min420 kcalP 12g

Chinese vegetable fried rice

Cantonese-style fried rice with peas, carrots, and egg ribbons. Best with day-old rice — fresh rice steams instead of fries.

vegetarian📦 Meal prep

⏱ 20 min220 kcalP 5g

Gazpacho andaluz (cold tomato soup)

Spanish summer staple — cold blended tomato + vegetable soup. 13 g good fat from olive oil, 5 g fiber, no cooking required.

veganvegetarianmediterranean📦 Meal prep

⏱ 20 min420 kcalP 18g

Paleo sötpotatis hash med ägg

18 g protein, 7 g fiber. Den Whole30-vänliga frukosten.

omnivorevegetarianpaleo📦 Meal prep

⏱ 20 min520 kcalP 35g

Seitan fajita skål

35 g veganskt protein från seitan och bönor. Måltidsförberedande.

veganvegetarian📦 Meal prep

⏱ 20 min480 kcalP 28g

Tempehröra med broccoli och brunt ris

28 g protein per portion. Tempehs nötiga djup slår tofun i en wokning.

veganvegetarian📦 Meal prep

⏱ 25 min180 kcalP 7g

Grön antiinflammatorisk soppa

7 g fiber, packad med klorofyll. Vegansk + frysvänlig.

veganvegetarianpaleo📦 Meal prep❄ Frysbart

⏱ 25 min480 kcalP 24g

Chinese mapo tofu (vegan version)

Sichuan classic — silken tofu in numbing-spicy doubanjiang gravy. Shiitake mushrooms stand in for the traditional ground pork without losing umami.

veganvegetarian📦 Meal prep

⏱ 25 min510 kcalP 26g

Koreansk tofu bibimbap

Växtbaserad bibimbap, 26 g protein. Gochujang ger sparken.

veganvegetarian📦 Meal prep

⏱ 25 min160 kcalP 13g

Äggmuffins (×12)

13 g protein per muffins. Grab-and-go frukost för 5 morgnar.

omnivorevegetarianketo📦 Meal prep❄ Frysbart

⏱ 25 min390 kcalP 14g

Bovete i rysk stil med svamp

Billigt, rejäl, 14 g veganskt protein. Tröstmat från sovjetisk barndom gjordes bättre.

veganvegetarianhalal📦 Meal prep

⏱ 25 min180 kcalP 5g

Classic Lebanese tabbouleh

Parsley-forward Lebanese salad — fresh herbs are the star, bulgur is a backup. Bright, fresh, makes a perfect side or light lunch.

veganvegetarianhalal📦 Meal prep

⏱ 30 min410 kcalP 18g

Kikärter + spenatcurry (chana saag)

Vegansk, 18 g protein, 13 g fiber per portion. Fryser i veckor.

veganvegetarianhalal📦 Meal prep❄ Frysbart

⏱ 30 min410 kcalP 16g

Kubanskt ris + svarta bönor (arroz congrí)

Enpott, 16 g protein, frysvänlig. Billigt och mättande.

veganvegetarianhalal📦 Meal prep❄ Frysbart

⏱ 30 min230 kcalP 14g

Ungersk svamp paprikash

Krämig svampgryta, 14 g vegetariskt protein. Söt paprika är inte förhandlingsbart.

vegetarianmediterranean📦 Meal prep❄ Frysbart

⏱ 30 min480 kcalP 30g

Vegansk tofu-quinoa-måltid (×4)

30 g veganskt protein, 13 g fibrer per portion.

veganvegetarian📦 Meal prep

⏱ 35 min460 kcalP 14g

American Southwest quinoa power bowl

Vegan modern American — quinoa + black beans + roasted sweet potato + corn + avocado + tajín. 14 g protein, 14 g fiber per serving.

veganvegetarian📦 Meal prep❄ Frysbart

⏱ 35 min540 kcalP 18g

Classic vegan buddha bowl

Roasted sweet potato + chickpeas + brown rice + massaged kale + tahini drizzle. 22 g plant protein, 18 g fiber, hits 32% iron NRV in one bowl.

veganvegetarianhalal📦 Meal prep

⏱ 35 min360 kcalP 18g

Georgisk lobio (kidneyböngryta)

18 g protein, 13 g fiber. Valnötter ger den den georgiska signaturrikedomen.

veganvegetarianhalal📦 Meal prep❄ Frysbart

⏱ 35 min410 kcalP 9g

Potato latkes with applesauce (kosher)

Crispy fried potato pancakes served with unsweetened applesauce — Hanukkah classic, works any night of the year.

vegetariankosher📦 Meal prep

⏱ 35 min380 kcalP 18g

Röd lins kokos curry

Enpott, frysvänlig, 18 g protein och 12 g fiber per portion. Smakar bättre dag 2.

veganvegetarianhalal📦 Meal prep❄ Frysbart

⏱ 35 min320 kcalP 12g

Vegan buckwheat blini

Thin Russian crepes made with buckwheat flour and fortified soy milk — fully vegan, naturally gluten-light, B12 from the soy.

veganvegetarian📦 Meal prep❄ Frysbart

⏱ 35 min310 kcalP 14g

Spansk tortilla de patatas

Klassisk ägg + potatisomelett. Skiva och servera i rumstemperatur.

vegetarianmediterranean📦 Meal prep

⏱ 35 min290 kcalP 16g

Turkish red lentil soup (mercimek çorbası)

Velvety red-lentil soup with cumin and dried mint — fast, cheap, plant protein-rich, batch-cooks for a week.

veganvegetarian📦 Meal prep❄ Frysbart

⏱ 40 min450 kcalP 22g

Indian saag paneer

North Indian classic — pureed greens (spinach + mustard) in a fragrant masala gravy, with pan-seared paneer cubes. 22 g protein + 380 mg calcium per serving.

vegetarian📦 Meal prep❄ Frysbart

⏱ 40 min175 kcalP 10g

Vegan protein brownies (black bean base)

Black-bean-based fudgy brownies — 11 g protein per square, no flour, freezes for weeks. Tastes like brownies, not beans (promise).

veganvegetarianhalal📦 Meal prep❄ Frysbart

⏱ 45 min430 kcalP 22g

Brasiliansk feijoada (vegansk)

Smoky tempeh står för det traditionella fläsket. 22 g protein, frys i veckor.

veganvegetarian📦 Meal prep❄ Frysbart

⏱ 45 min440 kcalP 22g

Dutch stamppot boerenkool (kale-potato mash + smoky tempeh)

Dutch winter classic: kale-stuffed potato mash with sliced smoky tempeh — vegan upgrade of the rookworst original.

veganvegetarian📦 Meal prep❄ Frysbart

⏱ 45 min280 kcalP 7g

Indian aloo gobi (potato + cauliflower curry)

Dry-style North Indian curry — golden potatoes and cauliflower roasted in cumin-coriander-turmeric. Iconic vegan side, finishes with kasuri methi for that restaurant aroma.

veganvegetarian📦 Meal prep❄ Frysbart

⏱ 45 min380 kcalP 18g

Indian dal tadka (tempered yellow lentils)

Punjabi yellow dal with a sizzling tadka of cumin, mustard seeds, chilies, and garlic in ghee. Comfort food + plant-protein powerhouse — 18 g protein per portion.

veganvegetarian📦 Meal prep❄ Frysbart

⏱ 45 min320 kcalP 14g

Matzo ball soup (kosher)

Classic Jewish penicillin — light vegetable broth with fluffy matzo balls, carrot and dill. Parve so it works for any kosher meal pairing.

vegetarian📦 Meal prep❄ Frysbart

⏱ 50 min160 kcalP 4g

Classic baba ganoush

Smoky Lebanese eggplant dip — char the eggplant, blend with tahini and lemon. Lower in calories than hummus, deeper flavor.

veganvegetarianhalal📦 Meal prep

⏱ 50 min280 kcalP 8g

Czech bramboračka (potato-mushroom soup)

Hearty Czech potato soup with mushrooms, caraway, marjoram, and root veg. Pure winter comfort, ready in under an hour.

vegetarian📦 Meal prep❄ Frysbart

⏱ 50 min620 kcalP 18g

Fall harvest grain bowl

Roasted butternut + Brussels + farro + goat cheese + candied pecans. The autumn vibe in one bowl. 18 g protein, 13 g fiber.

vegetarianmediterranean📦 Meal prep

⏱ 50 min360 kcalP 20g

German linsensuppe (smoky lentil soup)

Smoky brown-lentil soup with leek, celery root, and a splash of cider vinegar at the end — German winter standard, vegan.

veganvegetarian📦 Meal prep❄ Frysbart

⏱ 50 min220 kcalP 9g

Vegansk borsjtj

Betsoppa, fryser 3 månader, 9 g protein från vita bönor. Dag 2 är bäst.

veganvegetarianhalal📦 Meal prep❄ Frysbart

⏱ 55 min420 kcalP 18g

Linsherdens paj (vegansk)

Comfort food, 18 g veganskt protein per portion. Frys individuellt i 2 månader.

veganvegetarian📦 Meal prep❄ Frysbart

⏱ 55 min430 kcalP 14g

Mediterranean stuffed peppers

Bell peppers stuffed with herbed rice, feta, cherry tomatoes and olives — Greek-style vegetarian dinner. 14 g protein, 7 g fiber per pepper.

vegetarianmediterranean📦 Meal prep

⏱ 55 min470 kcalP 18g

Veganska köttbullar med lingon

Växtbaserade svenska köttbullar (linser + havre + kryddpeppar) med krämig potatismos och lingonsylt.

veganvegetarian📦 Meal prep❄ Frysbart

⏱ 60 min410 kcalP 12g

Polsk potatis + svamp pierogi (12 st)

Tröstmat. Gör 4 portioner, frys in råa till senare.

vegetarian📦 Meal prep❄ Frysbart

⏱ 60 min320 kcalP 8g

Sweet cherry varenyky

Sweet Ukrainian dumplings filled with cherries — summer staple. Cherry juice is famously a leak risk, so starch in the filling is the secret.

vegetarian📦 Meal prep❄ Frysbart

⏱ 65 min260 kcalP 9g

Vegan mushroom barley soup

Hearty fall/winter soup — earthy mushrooms, chewy barley, dried porcini for depth. 9 g fiber, freezes for weeks.

veganvegetarianmediterranean📦 Meal prep❄ Frysbart

⏱ 70 min380 kcalP 14g

French onion soup (vegetarian)

Deeply caramelized onions in herbed broth, topped with gruyere-melted baguette. Vegetarian version using vegetable broth.

vegetarianmediterranean📦 Meal prep❄ Frysbart

⏱ 75 min520 kcalP 28g

Spinach + ricotta lasagna

Vegetarian comfort food — layered pasta with creamy spinach-ricotta filling and tomato passata. Freezes beautifully.

vegetarianmediterranean📦 Meal prep❄ Frysbart

⏱ 75 min380 kcalP 14g

Ukrainian varenyky — potato and cottage cheese

Savoury Ukrainian dumplings filled with mashed potato and cottage cheese, served with fried onion and sour cream. Freeze the spares on a tray then bag them.

vegetarian📦 Meal prep❄ Frysbart