5 Plant-Based Seafood Meal Prep Ideas for a Healthy Week

Looking for delicious and sustainable meals to power your week? These 5 plant-based seafood meal prep ideas are perfect for busy schedules, offering healthy, cruelty-free alternatives to traditional seafood. From vegan shrimp stir-fry to fishless ceviche, each recipe is packed with flavor, nutrients, and eco-friendly ingredients. In 2025, plant-based seafood is a top trend, with the market projected to reach USD 853.7 million by 2032 (IMARC Group). Whether you’re vegan, flexitarian, or just exploring sustainable eating, these meal prep recipes will keep you nourished all week long. Pin this to your meal prep board for easy access!

Why Plant-Based Seafood for Meal Prep?

Plant-based seafood is a game-changer for meal prep. It’s sustainable, reducing the environmental impact of overfishing, and offers health benefits like omega-3s and protein without cholesterol. These recipes use ingredients like hearts of palm, tofu, and vegan seafood products to mimic the taste and texture of seafood, making them perfect for a healthy, plant-based diet. Plus, they store well, saving you time during the week. Ready to get started? Let’s dive into these easy meal prep ideas!

1. Vegan Shrimp Stir-Fry with Veggies

Prep Time: 20 minutes | Servings: 4

This colorful stir-fry combines plant-based shrimp with crisp veggies for a quick, nutritious meal.

Ingredients

• 1 pack Gardein Plant-Based Shrimp

• 1 red bell pepper, sliced

• 1 cup broccoli florets

• 1 carrot, sliced

• 2 tbsp soy sauce

• 1 tbsp sesame oil

• 1 tsp grated ginger

• 2 cups cooked brown rice

Instructions

1. Heat sesame oil in a pan over medium heat.

2. Add plant-based shrimp, bell pepper, broccoli, and carrot. Stir-fry for 5-7 minutes.

3. Stir in soy sauce and ginger, cooking for another 2 minutes.

4. Divide cooked brown rice and stir-fry into 4 meal prep containers.

Storage Tip: Store in airtight containers for up to 4 days in the fridge. Reheat in the microwave for 2 minutes.

Tip: Source sesame oil and soy sauce from Thrive Market for organic options.

2. Fishless Ceviche with Tortilla Chips

Prep Time: 15 minutes | Servings: 4

A refreshing, no-cook ceviche made with plant-based fish—perfect for a light lunch.

Ingredients

• 1 pack Good Catch Plant-Based Fish

• 1/2 cup diced tomatoes

• 1/4 cup red onion, finely chopped

• 1 jalapeño, seeded and diced

• 1/4 cup cilantro, chopped

• 2 limes, juiced

• 1 bag tortilla chips

Instructions

1. Dice plant-based fish into small pieces.

2. In a bowl, mix fish with tomatoes, onion, jalapeño, cilantro, and lime juice.

3. Let marinate for 10 minutes, then divide into 4 containers.

4. Pack tortilla chips separately to maintain crispness.

Storage Tip: Keeps in the fridge for up to 3 days. Serve chilled.

Tip: Try HelloFresh for plant-based meal kits with similar flavors.

3. Vegan Crab Cake Salad Bowls

Prep Time: 30 minutes | Servings: 4

These hearty salad bowls feature vegan crab cakes over greens for a balanced meal.

Ingredients

• 1 can (14 oz) hearts of palm, shredded

• 1/2 cup panko breadcrumbs

• 1/4 cup vegan mayo

• 1 tsp Old Bay seasoning

• 4 cups mixed greens

• 1 cup cherry tomatoes, halved

• 1 avocado, sliced

• 1/4 cup vegan ranch dressing

Instructions

1. Mix shredded hearts of palm, panko, vegan mayo, and Old Bay. Form into 8 small patties.

2. Pan-fry patties in olive oil for 3-4 minutes per side until golden.

3. Divide mixed greens, tomatoes, avocado, and 2 crab cakes into 4 containers.

4. Pack dressing separately.

Storage Tip: Store for up to 3 days. Add dressing before eating to keep greens fresh.

Tip: Get vegan mayo on Amazon.

4. Seaweed-Crusted Tofu “Salmon” with Quinoa

Prep Time: 40 minutes | Servings: 4

Tofu “salmon” with a seaweed crust, paired with quinoa and veggies for a protein-packed meal.

Ingredients

• 1 block extra-firm tofu, sliced into 4 fillets

• 2 tbsp nori flakes

• 2 tbsp soy sauce

• 1/4 cup cornstarch

• 2 cups cooked quinoa

• 1 cup steamed broccoli

• Nori sheets

Instructions

1. Marinate tofu in soy sauce for 20 minutes.

2. Coat with cornstarch and nori flakes, then pan-fry until crispy.

3. Divide quinoa, broccoli, and 1 tofu fillet into 4 containers.

Storage Tip: Keeps in the fridge for up to 4 days. Reheat in the microwave or oven.

Tip: Source nori on Thrive Market.

5. Plant-Based Tuna Salad Wraps

Prep Time: 15 minutes | Servings: 4

A quick, protein-rich wrap made with chickpea “tuna” salad—perfect for on-the-go lunches.

Ingredients

• 1 can chickpeas, mashed

• 2 tbsp vegan mayo

• 1 tbsp pickle relish

• 1 tsp kelp powder

• 4 whole-grain tortillas

• 1 cup spinach

• 1/2 cup shredded carrots

• Kelp powder

Instructions

1. Mix mashed chickpeas with vegan mayo, relish, and kelp powder.

2. Lay out tortillas, add spinach, carrots, and chickpea mixture.

3. Roll up tightly and wrap in foil or parchment for meal prep.

4. Divide into 4 portions (1 wrap per meal).

Storage Tip: Store in the fridge for up to 3 days. Serve cold or at room temperature.

Tip: Explore Purple Carrot for more plant-based meal ideas.

Meal Prep Tips for Success

• Batch Cook: Prepare all components at once to save time. Cook grains like rice or quinoa in bulk.

• Storage: Use airtight containers to keep meals fresh. Label with dates to track freshness.

• Reheating: Most meals can be reheated in the microwave, but the ceviche and wraps are best cold.

• Mix It Up: Swap veggies or grains to keep meals interesting throughout the week.

• Stock Up: Shop Amazon for plant-based seafood products and Thrive Market for pantry staples.

Why These Recipes Work for a Healthy Week

These plant-based seafood meal prep ideas are designed for busy lifestyles while prioritizing health and sustainability. They’re rich in plant-based protein, fiber, and healthy fats, keeping you full and energized. The variety ensures you won’t get bored, and the sustainable ingredients align with 2025’s focus on eco-friendly eating. Whether you’re meal prepping for work, school, or home, these recipes make healthy eating effortless.

Join the Plant-Based Seafood Trend

Meal prepping with plant-based seafood is a delicious way to stay healthy and support the planet. Which of these recipes will you try first? Share your meal prep photos in the comments or on Pinterest—we’d love to see your creations! Don’t forget to pin this post to your meal prep board for weekly inspiration.

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Craving more plant-based meals? Check out HelloFresh or Purple Carrot for vegan meal kits delivered to your door!