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Easy Plant Based Greek Recipes for Meal Prep (2 adults)

Ally Fellas

Vegan Greek Meal prep has got to be one of my favorite weeks of the month. Everything is so delicious and it's an incredible blend of fresh and cooked vegetables, beans and peas, and different herbs.

I love prepping my lunches on Sunday so that they are ready to go for the rest of the week. When it comes to dinners, I prepare a bunch of items so that when I whip up my dinner it takes 10 minutes or less with hardly any clean-up.

For people that are new to the vegan or vegetarian diet (or simply trying to become more plant-based), it might seem impossible to take what people think of as a very ‘meat-centric diet and make it vegan-friendly! I’m going to show you how!

This vegan meal prep/ plan is meant for 2 adults, lunch, and dinner for 4 weekdays with room for you to have fun on Friday! My method ensures that your lunch is tasty as heck!

We’re going to cover these simple plant-based Greek recipes:

  • Horta

  • Rice

  • Lemon Potatoes

  • Kefta/kofta

  • Hummus and/or Tzatziki

Low Key, Quick Greek Dinner Items for the week:

  • Whole wheat Greek pita wraps with fresh vegetables, gyro spiced mushroom, tempeh, or tofu, and tzatziki or hummus.

  • Greek bowls using prepped rice, fresh vegetables, tzatziki, and gyro spiced tempeh, mushroom, or tofu.

  • Big Greek salad with gyro tempeh, whole wheat pita dipped into split pea dip and dolmas on the side.

Download your free vegan meal prep grocery list for 2 adults here!

step 1 - Prep your Fresh Vegetables

I love having a bunch of pre-chopped vegetables in glass tupperware in my fridge. This makes it so quick and easy to load up my dinner time salads, wraps, bowls, or sandwiches. As this week has a Greek theme, these are some vegetables I recommend having ready to go in your fridge.

When it comes to buying these veggies, think about how much you and your partner eat. It may take some experimentation to get your quantities right! It’s always great to have a lot of veggies though in order to fill yourself with more nutritious vegetables and not just lean on your cooked items.

  • 2 Long English Cucumbers ( I cut mine into 4ths)

  • 5-8 Roma Tomatoes, diced or sliced

  • 3 Red onions, Medium, diced or sliced

  • Capers (small jar)

  • Olives, lots

  • 2-3 Red Pepper, sliced or diced

  • 1-2 Large containers of mixed greens

  • 3-4 Fresh lemon

  • 2-3 Parsley bunches

  • 1-2 Green onion bundles

Easy Greek Plant-based Lunch Recipes

Horta

Now don’t go looking for greens called ‘Horta’ as I once did after I moved out of my mother’s house. You won’t find any and no one will know what you are talking about. Look for ‘Rapini’ or ‘Broccoli Rabe’ instead.

You can also use any variety of kale, dandelions, or even swiss chard. Any bitter green will do.

Ingredients:

  • 2-3 bundles of bitter greens (I recommend rapini, kale, and dandelion)
  • Olive oil, to taste
  • Lemon, to taste
  • Salt & Pepper, to taste


Instructions:

  • In a large pot, boil greens until wilted
  • Drain greens and cover in olive oil, lemon, and salt and pepper to taste!

This is a super healthy yummy side of dark lemony greens that is very simple to cook. You can also or alternatively use white vinegar or a bit of apple cider vinegar to create that tangy taste without using up all your lemons just yet.

Dolmades

I’m going to save you some serious money here.

Usually, grocery stores sell fresh packs of these for some absurd amount of money. If you go to a smaller Arabic, Persian, or Greek market, you can find these canned! They taste just the same and are about $3 for a can of at least 12.

These make a very easy and cheap snack or added element to your meal-prepped lunch. I highly recommend having these in your fridge. I usually take them out of the can and gently rinse them before putting them in a glass container.

Hummus

Of course! Easy to make at home or to buy from any grocery store. It’s totally vegan and comes in many tasty varieties. Pick your favorite one or two, or more!

Tzatziki and/or Garlic Sauce

One must provide vegan or vegetarian tzatziki for Greek meal prep. Lots of it!

There are definitely healthier ways to make vegan tzatziki but this is my hack for extremely tasty and quick to make tzatziki.

Ingredients:

  • 1 vegan mayonnaise
  • 1 fresh lemon, juiced
  • 1 Tbsp dried or fresh dill
  • 1/2 cup grated cucumber (pressed in a cloth)
  • 1 tbsp olive oil
  • Salt & pepper to taste
  • 1 minced garlic clove


Instructions:

  • Use about a 1 & 1/2 cups of the vegan mayonaise. I like to put mine in a mason jar that I can put a lid on.
  • Add in all the ingredients and thoroughly mix!
  • Add more lemon according to your preference.
  • Let the flavors combine over night!

If you want to lean more towards the Lebanese direction, simply add minced garlic into the mayonnaise and call it a day, vegan garlic sauce! Tasty as a dip or in a pita wrap.

Feta Cheese

Find some vegan feta or make some. It’s worth the splurge in my opinion. Everything else is quite affordable so I’d say go for it. I’m not going to post a recipe for homemade vegan tofu feta though. I tried a recipe once and thought it was awful.

I got creative one day with my Daiya cheese and it really turned out! I had Daiya mozzarella in my fridge. I took a bunch of it, crumbled it into small chunks, and put it into a container that was mixed with water, lots of salt, and some white vinegar to give the cheese that salty/tangy taste. I even put a sprinkle of oregano for kicks! And you know what, it tasted pretty dang good!

Oven Roasted Greek Lemon Garlic Potatoes

As part of your lunch meal prep, we have to include vegan lemon Greek potatoes. These are delicious and very easy to make!

Ingredients:

  • 3-4 large russet potatoes
  • 1 & 1/2 cups vegetable broth
  • 1/2 cup olive oil
  • 1/3 cup lemon juice
  • 3-4 garlic cloves, minced
  • 1-2 tbsp dried oregano
  • Salt & pepper to taste


Instructions:

  • Pre-heat oven to about 400-420 F
  • Peel potatoes and cut potatoes into large wedges (about 4 long sliced per potatoe) and rinse.
  • Toss your potatoe wedges in all the ingredients except the vegetable broth.
  • Add potatoes to your cooking dish and cover in vegetable broth.
  • Cover dish with tinfoil and cook for 25-30 minutes. Remove from oven and turn over potatoes. Put them back in the oven with no tin foil cover and cook for at least 25-40 more minutes until soft with some crisp.

Keftedes/ Kofta/ Kefte

You’ll see this written in many different ways but it all means the same thing. Traditionally, it is ground beef mixed in with a lot of red onion and parsley. It’s delicious when you eat it hot and drench it in freshly squeezed lemon.

WARNING - These are insanely tasty and you might end up wanting to make 2 batches. You have been warned.

Ingredients:

  • 1 package of Impossible ground beef
  • 1 small diced red onion
  • 1 small diced tomato
  • 1 bunch of fresh parsley,finely chopped
  • 1 tsp oregano
  • 1 tsp onion powder
  • 1/2 tsp paprika
  • 1 minced garlic clove
  • 1 tsp cumin
  • 1/2 tsp Sea salt
  • 1/4 tsp black pepper


Instructions:

  • Let your Impossible Beef thaw completely.
  • Preheat oven to 350 F and line a baking sheet with parchment paper (these Lil guys get messy!).
  • Crumble defrosted Beyond Beef into a large mixing bowl.
  • Through in your diced tomatoe, onion, parlsey, and minced garlic.
  • Add in 1 tsp cumin, 1/2 tsp sea salt, 1/4 tsp black pepper, 1/2 tsp paprika, 1 tsp oregano, and 1 tsp onion powder. Optionally, you can add 1/2 tsp to 1 tsp of steak seasoning to the Impossible meat mixture as well. Mix all the spices thoroughly.
  • Let all the flavors settle either overnight or for a couple of hours before baking them.
  • Make small balls by using a table spoon to scoop them up. Once you have placed them on the sheet, gently press them down a bit.
  • Bake on one side for 7-8 minutes, flip over and bake for another 7-8 minutes. Should look dark on each side.
  • Serve hot with fresh lemon or if you are using these for Greek-themed meal prep, let them fully cool down before putting them into a Tupperware.
  • Enjoy!

Split Pea Salad/ Dip

I’ve been to Greece many, many times, but only on my most recent trip to Greece did I learn about split pea salad. This dish is more like a very filling dip you eat with fresh bread or pita. I like to eat this with whole wheat pita and a big fresh salad.

Ingredients:

  • 2 cups (400 grams) yellow split peas
  • 2 1 medium red onion, roughly chopped
  • 3-4 cloves of garlic, chopped
  • 3 and 1/3 cups water (1 litre)
  • Juice from 1 lemon
  • 1/3 cup olive oil
  • A good pinch of fresh or dried thyme
  • Salt and cracked black pepper
  • Capers and more red onion for topping
  • Optionally - add black olives, parsley, green onion, and saurktraut on top for added non-traditional goodness.


Instructions:

  • Rinse your yellow split peas well.
  • Heat a large pot on medium-high heat. Add 2-3 tbsp olive oil and sautee the chopped onions, garlic, and fresh or dried thyme.
  • Give them time to caramalize.
  • Add in the salt & pepper, split peas, water, and remaining oil.
  • With the lid on, cook on low heat for about 40-50 minutes (split peas need to be thick and mushy).
  • When foam appears, this is normal, scoop it off.
  • When the water has evaporated and the peas are mushy, add in your lemon juice.
  • In a food processor or blender, blend until smooth.
  • Serve on a plate with lots of olive oil drizzled on top, thinly sliced or diced red onion and capers. Have fresh lemon to squeeze. Feel free to go crazy and add olives, artichokes, green onion, saurkraut, etc to liven it up!

Brown Rice

Cook up about 1.5 or 2 cups of nutritious brown rice for the week. Follow the packages instructions!

Let this cool on your counter before putting it into a Tupperware.

Plant-based Greek Dinner ideas

For dinner, I like to keep things simple by following more of a ‘meal plan’ method. However, I keep these dinners extremely low-key by mainly preparing bowls, salads, wraps, or sandwiches.

For Greek week I tend to lean towards epic salads and wraps!

Buy using our prechopped fresh vegetables, a bit of prepped cooked rice, a bit of meal prepped tzatziki, and whole wheat wraps, we can make some pretty tasty bites!

I like to use tempeh, smoked tofu, and oyster mushroom as easy whole-food meat replacements! Whether you end up making wraps, bowls, salads, or all the above, create this spice mix at the beginning of the week so you can make your tempeh, tofu, and mushrooms taste like gyros!

Gyro Spice Mix:

  • 2 tablespoons chili powder

  • 1 tablespoon ground coriander

  • 1 tablespoon ground cumin

  • 1⁄2 tablespoon paprika, hot or sweet

  • 1⁄2 tablespoon garlic powder

  • 1 tablespoon dried parsley

  • 2 teaspoons dried oregano

  • 2 teaspoons dried thyme

  • 1 teaspoon ground cinnamon

Summary

I hope you’ve enjoyed this guide of easy vegan plant-based Greek recipes! Greek food is actually quite easy to work with throughout the week as it utilizes delicious sauces, oils, herbs, fresh vegetables, and easy-to-cook elements.

I really enjoy having my main cooked meal at lunch, it gives me something to look forward to at work and gives me energy to power through the rest of the day.

Coming home and whipping up an easy-to-make vegan wrap or salad takes hardly any energy and fills me up with delicious fresh vegetables before bed.

The extra bonus is that it takes barely any time and hardly any clean-up!

I hope this has inspired you to cook up some Greek food for the week! Enjoy.