{"meta":{"title":"Vegane Meal Prep Rezepte","h1":"Vegane Meal-Prep-Rezepte: pflanzlich vorkochen für die Woche","description":"Vegan vorkochen für mehrere Tage: Currys, Bowls, Eintöpfe und Salate mit Linsen, Kichererbsen und Tofu – auch mit 20 g Eiweiß und mehr pro Portion.","tags":["meal_prep","vegan"],"count":430,"listHeading":"Alle veganen Meal-Prep-Rezepte","intro":null,"answer":"Für veganes Meal Prep eignen sich Gerichte, die nach dem Aufwärmen noch gut schmecken: Currys, Eintöpfe, Suppen, Bowls mit Getreide und Salate mit Linsen oder Kichererbsen. Gekocht halten die Gerichte gut gekühlt meist 2 bis 3 Tage, eingefroren deutlich länger. Eiweiß kommt aus Linsen, Bohnen, Kichererbsen, Tofu, Tempeh und Edamame.","topics":[],"menus":[],"faqs":[{"q":"Wie lange hält veganes Meal Prep?","a":"Gekochte Gerichte halten gut gekühlt meist 2 bis 3 Tage. Kühl sie nach dem Kochen schnell ab und füll sie in dicht schließende Dosen. Für die zweite Wochenhälfte frierst du Portionen ein; Currys, Eintöpfe und Suppen vertragen das gut."},{"q":"Wie bekomme ich beim veganen Vorkochen genug Eiweiß?","a":"Plane in jede Portion eine Eiweißquelle ein: Linsen, Bohnen, Kichererbsen, Tofu, Tempeh, Edamame oder Seitan. Mit „Ab 20 g Eiweiß“ oben siehst du die Rezepte mit mindestens 20 g Eiweiß pro Portion. Deinen Tagesbedarf rechnet der Proteinbedarf-Rechner aus."},{"q":"Was eignet sich nicht zum Vorkochen?","a":"Alles, was knusprig bleiben soll oder schnell zusammenfällt: Frittiertes, Blattsalat mit Dressing oder Avocado. Dressing und Toppings packst du getrennt ein und gibst sie erst vor dem Essen dazu."}],"related":[{"slug":"high-protein-vegane-rezepte","title":"High Protein vegane Rezepte"},{"slug":"vegetarische-meal-prep-rezepte","title":"Vegetarische Meal Prep Rezepte"},{"slug":"high-protein-meal-prep-rezepte","title":"High Protein Meal Prep Rezepte"},{"slug":"low-carb-meal-prep-rezepte","title":"Low-Carb Meal Prep Rezepte"},{"slug":"eintopf-rezepte","title":"Eintopf-Rezepte"},{"slug":"tofu-rezepte","title":"Tofu-Rezepte"}],"ratgeber":[{"path":"/ernaehrungswissen/meal-prep-guide","label":"Meal Prep: So geht Vorkochen"},{"path":"/ernaehrungswissen/vegane-ernaehrung","label":"Vegane Ernährung"}]},"recipes":[{"id":"48a062b8-f081-489e-a1da-ff718ebf4508","title":"Veganer Dattel-Curry-Aufstrich","slug":"veganer-dattel-curry-aufstrich","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-dattel-curry-aufstrich-main.png","totalTime":10,"calories":120,"protein":3,"authorName":"SmarTasty","likes":0,"appHide":"weak"},{"id":"46c3b6e2-6cbd-4004-8bcb-4847dacdd7af","title":"Kichererbsen-Süßkartoffel-Salat","slug":"knackiger-kichererbsen-suesskartoffel-salat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/knackiger-kichererbsen-suesskartoffel-salat-main.png","totalTime":40,"calories":410,"protein":14,"authorName":"SmarTasty","likes":0},{"id":"45490d33-42d4-4ddc-a91d-3de1b0a9a091","title":"Veganer Amaranth-Schoko-Pudding","slug":"veganer-amaranth-schoko-pudding","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-amaranth-schoko-pudding-main-v2.png","totalTime":10,"calories":185,"protein":4,"authorName":"SmarTasty","likes":0},{"id":"44f5e372-3b95-4819-be47-a1eb53f5a63f","title":"Veganer Haselnuss-Schoko-Pudding","slug":"veganer-haselnuss-schoko-pudding","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-haselnuss-schoko-pudding-main.png","totalTime":10,"calories":280,"protein":5,"authorName":"SmarTasty","likes":0},{"id":"43073531-726f-41ef-a276-b475d60a8179","title":"Vegane Buddha-Bowl mit cremigem Erdnuss-Dressing","slug":"vegane-buddha-bowl-mit-cremigem-erdnuss-dressing","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-buddha-bowl-mit-cremigem-erdnuss-dressing-main.png","totalTime":30,"calories":520,"protein":22,"authorName":"SmarTasty","likes":0},{"id":"40bf9737-ba6e-4836-b820-09e07fefccdb","title":"Bunter Quinoa-Salat mit gerösteten Kichererbsen und Avocado","slug":"bunter-quinoa-salat-avocado","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/bunter-quinoa-salat-avocado-main-v2.png","totalTime":30,"calories":740,"protein":24,"authorName":"SmarTasty","likes":0,"appHide":"duplicate"},{"id":"3e80774e-8c38-4200-9fb4-00c759723d63","title":"Omega-3-Chia-Leinsamen-Pudding mit Beeren","slug":"omega-3-chia-leinsamen-pudding-mit-beeren","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/omega-3-chia-leinsamen-pudding-mit-beeren-main-v2.png","totalTime":5,"calories":290,"protein":12,"authorName":"SmarTasty","likes":0},{"id":"3e57c511-1077-48ac-8ebd-d72e67139b29","title":"Edamame-Avocado-Salat","slug":"proteinreicher-edamame-avocado-salat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/proteinreicher-edamame-avocado-salat-main.png","totalTime":10,"calories":420,"protein":18,"authorName":"SmarTasty","likes":0},{"id":"3b6d842c-c846-494b-8746-c5e222e8703e","title":"Erbseneintopf mit Räuchertofu","slug":"veganer-erbsen-eintopf-mit-raeuchertofu-moehren-und-majoran","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-erbsen-eintopf-mit-raeuchertofu-moehren-und-majoran-main.webp","totalTime":70,"calories":461,"protein":30,"authorName":"SmarTasty","likes":0,"appHide":"data"},{"id":"3a8dea48-5ca8-4277-949e-188627e66156","title":"Schnelle Miso-Suppe mit Tofu und Wakame","slug":"schnelle-miso-suppe-mit-tofu-und-wakame","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/schnelle-miso-suppe-mit-tofu-und-wakame-main.png","totalTime":10,"calories":120,"protein":10,"authorName":"SmarTasty","likes":0,"appHide":"niche"},{"id":"395f9ef7-12ca-4d2f-9f3d-5462ad76b12d","title":"Veganer Amaranth-Salat mit Bete und Pistazien","slug":"veganer-amaranth-salat-mit-bete","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-amaranth-salat-mit-bete-main-v2.png","totalTime":35,"calories":440,"protein":12,"authorName":"SmarTasty","likes":0},{"id":"37dd03b1-6c45-43bd-94e8-f209c87b3460","title":"Cremiger Kokos-Milchreis mit Mango-Püree","slug":"cremiger-kokos-milchreis-mit-mango-pueree","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/cremiger-kokos-milchreis-mit-mango-pueree-main.png","totalTime":35,"calories":450,"protein":6,"authorName":"SmarTasty","likes":0},{"id":"37533fa2-51fb-49c9-a04c-af5a3cb0b62b","title":"Veganer Glasnudel-Okra-Salat","slug":"veganer-glasnudel-okra-salat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-glasnudel-okra-salat-main.png","totalTime":25,"calories":310,"protein":8,"authorName":"SmarTasty","likes":0,"appHide":"weak"},{"id":"35913045-e11c-4658-9fbf-01ee355f0cfb","title":"Vegane Artischocken-Zitronen-Pasta","slug":"vegane-artischocken-zitronen-pasta","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-artischocken-zitronen-pasta-main.png","totalTime":25,"calories":490,"protein":14,"authorName":"SmarTasty","likes":0},{"id":"348ecbaf-f828-4365-980d-995f4e5678b9","title":"Mandel-Kokos-Riegel","slug":"proteinreiche-mandel-kokos-riegel","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/proteinreiche-mandel-kokos-riegel-main.png","totalTime":15,"calories":280,"protein":5,"authorName":"SmarTasty","likes":0},{"id":"34118981-293e-4dfc-8fb7-81f357e06a51","title":"Crunchy No-Bake Karamell-Riegel","slug":"crunchy-no-bake-karamell-riegel","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/crunchy-no-bake-karamell-riegel-main.png","totalTime":20,"calories":260,"protein":7,"authorName":"SmarTasty","likes":0},{"id":"324ef424-6141-4660-83fa-3fc69bd558f8","title":"Vegane Teff-Bowl mit geröstetem Kürbis und Tahini","slug":"vegane-teff-bowl-geroesteter-kuerbis-tahini","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-teff-bowl-geroesteter-kuerbis-tahini-main-v2.png","totalTime":45,"calories":520,"protein":15,"authorName":"SmarTasty","likes":0,"appHide":"weak"},{"id":"3246890d-07be-4d8a-aeee-6b728a7a837c","title":"Geröstete Blumenkohl-Bowl mit Tahini-Zitronen-Dressing","slug":"vegan-geroestete-blumenkohl-bowl-mit-tahini-zitronen-dressing","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegan-geroestete-blumenkohl-bowl-mit-tahini-zitronen-dressing-main.png","totalTime":45,"calories":480,"protein":22,"authorName":"SmarTasty","likes":0},{"id":"306054d0-fcb9-49a4-b6a6-5e996f2d3328","title":"Veganer Papaya-Gurken-Salat","slug":"veganer-papaya-gurken-salat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-papaya-gurken-salat-main-v2.png","totalTime":15,"calories":280,"protein":9,"authorName":"SmarTasty","likes":0},{"id":"301d0565-4f2a-4e93-95b1-283f55df386e","title":"Glutenfreie Quinoa-Taco-Bowl mit schwarzen Bohnen und Mais","slug":"glutenfrei-bunte-quinoa-taco-bowl-mit-schwarzen-bohnen-und-mais","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/glutenfrei-bunte-quinoa-taco-bowl-mit-schwarzen-bohnen-und-mais-main.png","totalTime":30,"calories":298,"protein":12,"authorName":"SmarTasty","likes":0},{"id":"2e10719f-6f48-4e27-be10-fae4851d47a3","title":"Veganer Grapefruit-Fenchel-Salat","slug":"veganer-grapefruit-fenchel-salat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-grapefruit-fenchel-salat-main-v2.png","totalTime":12,"calories":250,"protein":5,"authorName":"SmarTasty","likes":0},{"id":"2ae8eb22-eeea-4657-afcf-6a748b23bd9c","title":"Cremiger Milchreis mit heißen Himbeeren","slug":"milchreis-heisse-himbeeren","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/milchreis-heisse-himbeeren-main.png","totalTime":40,"calories":380,"protein":10,"authorName":"SmarTasty","likes":0},{"id":"29bdf3fd-7586-461f-a0ba-c1ab405278e3","title":"Veganer Rote-Bete-Grapefruit-Salat mit Walnüssen","slug":"leber-detox-rote-bete-grapefruit-salat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/leber-detox-rote-bete-grapefruit-salat.png","totalTime":15,"calories":310,"protein":6,"authorName":"SmarTasty","likes":0},{"id":"27750251-8112-4c9d-adf3-0e01cbf1166e","title":"Veganer westafrikanischer Erdnuss-Eintopf mit Kochbananen","slug":"veganer-westafrikanischer-erdnuss-eintopf-mit-kochbananen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-westafrikanischer-erdnuss-eintopf-mit-kochbananen-main-v2.png","totalTime":40,"calories":580,"protein":12,"authorName":"SmarTasty","likes":0,"appHide":"weak"}],"total":430,"offset":384,"limit":24,"q":null,"topic":null,"hasMore":true}